Extension provides simple, nutritious recipes

Iowa State University Extension offers nutritional education programs for low-income adults and youth in Linn, Black Hawk,  Polk, Scott and Woodbury counties.

In Linn County, Expanded Food and Nutrition Education Program assistants Julie Mather and Tina Dice provide in-home services as well as programs at area agencies.

The Extension program has teamed up with the Salvation Army to provide Cookin' with Candie & Company classes at 10:30 a.m. Thursdays through Dec. 10 at the Salvation Army, 1000 C Ave. NW, Cedar Rapids.

Salvation Army kitchen manager Candie Edmonds provides the food and Mather and Dice teach the hands-on classes which include physical activity.

Here a few recipes provided by the Expanded Food and Nutrition Education Program:  

EAST INDIAN TEA SANDWICH

2 slices whole wheat bread1 tablespoon softened margarine½ teaspoon cilantro or parsley or herb of your choice4 cucumber slices3 or 4 slices tomatoWash vegetables before slicing. Mix fresh cilantro or parsley into margarine. Spread evenly on bread slices. Top with vegetable slices. You can have two open-faced sandwiches or one regular sandwich.

TACO RICE SKILLET

1 pound lean ground beef4 cups water1 ½ cups uncooked instant brown rice1 cup chopped onion1 tablespoon chili powder3 cups chopped tomato1 cup shredded cheese (Colby, American or cheddar)2 cups shredded lettuceCook ground meat in a large skillet until brown. Rinse with hot water and drain to remove fat. Add 4 cups water, rice, onion and chili powder. Simmer over low heat until rice is cooked, about 25 minutes. Stir in tomatoes and heat to serving temperature. Serve on plates. Sprinkle cheese and lettuce over the top. Cover and refrigerate leftovers. Serve with taco sauce if desired.

OATMEAL PANCAKES

Pancake mix (that requires only the addition of water)OatmealWaterFruit (optional)Non-stick cooking sprayFollow recipe on pancake mix except use ½ the quantity of pancake mix and an equal amount of oatmeal. Stir in quantity of water called for on mix. Add 1/3 cup to ½ cup cut-up or mashed fruit (banana, applesauce), if desired. Gently stir all ingredients. Add more water if needed. Spray a frying pan with non-stick cooking spray. Make pancakes as usual. Other additions to pancakes can be chopped canned peaches, chopped apple, canned pumpkin, blueberries or chopped strawberries.

SALAD IN A BAG

1 cup lettuce per person½ cup vegetables per person such as broccoli, black beans, kidney beans, garbanzo beans, shredded carrot, diced cooked sweet potatoes, lima beans, peas, cabbage, cauliflower, celery, cucumbers, green beans, onions, tomatoes, zucchini, asparagus, red, yellow or green peppers, mushrooms1 to 2 tablespoons salad dressing per personUse a 1 gallon-sized zip-lock bag for a family or a 1 quart-sized bag for individual salads. Place 1 cup lettuce per person in the gallon bag or 1 cup in each quart bag. If making individual salads in quart bags, add ½ cup of veggies to each bag. If making a family-sized salad in gallon bag, add ½ cup of veggies per person. Add salad dressing. Zip bag shut and shake to distribute the dressing over all ingredients.

QUICK BLACK BEAN SALAD

1 (15-ounce) can black beans, drained1 (15-ounce) can corn, drained1 (16-ounce) jar salsaTortilla chips or flour tortillasStir to mix beans, corn and salsa in a medium mixing bowl. Serve as a dip for baked tortilla chips or roll up into a flour tortilla.

YOGURT PARFAITS

2 cups cut-up fresh fruit or unsweetened frozen fruit, thawed and drained2 cups low-fat vanilla yogurtOptional ingredients: 4 tablespoons raisins, dried fruit, chopped nuts, sunflower seeds or crunchy cereal.Wash fruit and cut into bite-sized chunks or thaw and drain fruit. Put ¼ cup fruit into bottom of four glasses. Top with ¼ cup vanilla yogurt. Add another ¼ cup fruit and top with ¼ cup yogurt. Top with optional ingredients if desired. Chill until ready to serve.

SKILLET LASAGNA

½ pound lean ground beef1 small onion, chopped1/8 teaspoon garlic powder1 can (15 ounces) tomato sauce plus 1 cup water½ teaspoon salt (optional)½ teaspoon Italian seasoning3 cups broad noodles (raw)1 10-ounce package frozen chopped spinach, thawed (with juices)1 cup low-fat creamed cottage cheese2 ounces low-fat mozzarella cheeseBrown beef, onion, garlic in a large fry pan. Cook until onion is soft. Spoon off any fat. Add tomato sauce, water, salt and Italian seasoning. Bring to a boil. Add noodles, cover and boil gently for 5 minutes. Break up thawed spinach into small pieces and stir it into the fry pan mixture. Cover and boil gently 5 minutes. Stir mixture. Spoon cottage cheese on top. Sprinkle with diced cheese. Cover and simmer about 10 minutes or until noodles are tender and mixture is bubbly hot.

COWBOY CAVIAR

1 (15 ounce) can kidney beans1 (15 ounce) can black beans1 (15.5 ounce) can corn1 (14.5 ounce) can diced tomatoes with green chilies3 green onions, slicedJuice of 1 lime1 tablespoon vegetable oilStir together kidney beans, black beans, corn, tomatoes, chilies and onions in a large bowl. Add lime juice, oil, salt and pepper; toss gently to combine. Serve with baked tortilla crisps or crackers. If fresh limes are not available, use ¼ cup bottled lime juice.

MEATLOAF IN A MUG

¼ pound lean ground beef (85 percent lean or leaner)2 tablespoons oatmeal1 tablespoon ketchup2 teaspoons milk1 teaspoon dry onion mixCombine all ingredients and stir to mix. Spray microwave-safe mug with cooking spray. Pat beef mixture into mug. Make a small hole in center, all the way to the bottom. Microwave on high for 3 minutes or until done (165 degrees).

PUMPKIN APPLE CAKE

1 package (1 pound, 2.25 ounces) white cake mix1 (16 ounce) can pumpkin1 teaspoon cinnamon2/3 cup apple juice3 eggs1 teaspoon vanilla

EAST INDIAN TEA SANDWICH

Serves 1

2 slices whole wheat bread

1 tablespoon softened margarine

½ teaspoon cilantro or parsley or herb of your choice

4 cucumber slices

3 or 4 slices tomato

Wash vegetables before slicing. Mix fresh cilantro or parsley into margarine. Spread evenly on bread slices. Top with vegetable slices. You can have two open-faced sandwiches or one regular sandwich.

TACO RICE SKILLET

Makes 8 servings

1 pound lean ground beef

4 cups water

1 ½ cups uncooked instant brown rice

1 cup chopped onion

1 tablespoon chili powder

3 cups chopped tomato

1 cup shredded cheese (Colby, American or cheddar)

2 cups shredded lettuce

Cook ground meat in a large skillet until brown. Rinse with hot water and drain to remove fat. Add 4 cups water, rice, onion and chili powder. Simmer over low heat until rice is cooked, about 25 minutes. Stir in tomatoes and heat to serving temperature. Serve on plates. Sprinkle cheese and lettuce over the top. Cover and refrigerate leftovers. Serve with taco sauce if desired.

OATMEAL PANCAKES

Makes 6, 4-inch pancakes

Pancake mix (that requires only the addition of water)

Oatmeal

Water

Fruit (optional)

Non-stick cooking spray

Follow recipe on pancake mix except use ½ the quantity of pancake mix and an equal amount of oatmeal. Stir in quantity of water called for on mix. Add 1/3 cup to ½ cup cut-up or mashed fruit (banana, applesauce), if desired. Gently stir all ingredients. Add more water if needed. Spray a frying pan with non-stick cooking spray. Make pancakes as usual. Other additions to pancakes can be chopped canned peaches, chopped apple, canned pumpkin, blueberries or chopped strawberries.

SALAD IN A BAG

Makes 1 serving or more, 1 ½ cups each

1 cup lettuce per person

½ cup vegetables per person such as broccoli, black beans, kidney beans, garbanzo beans, shredded carrot, diced cooked sweet potatoes, lima beans, peas, cabbage, cauliflower, celery, cucumbers, green beans, onions, tomatoes, zucchini, asparagus, red, yellow or green peppers, mushrooms

1 to 2 tablespoons salad dressing per person

Use a 1 gallon-sized zip-lock bag for a family or a 1 quart-sized bag for individual salads. Place 1 cup lettuce per person in the gallon bag or 1 cup in each quart bag. If making individual salads in quart bags, add ½ cup of veggies to each bag. If making a family-sized salad in gallon bag, add ½ cup of veggies per person. Add salad dressing. Zip bag shut and shake to distribute the dressing over all ingredients.

QUICK BLACK BEAN SALAD

Makes 6 servings

1 (15-ounce) can black beans, drained

1 (15-ounce) can corn, drained

1 (16-ounce) jar salsa

Tortilla chips or flour tortillas

Stir to mix beans, corn and salsa in a medium mixing bowl. Serve as a dip for baked tortilla chips or roll up into a flour tortilla.

YOGURT PARFAITS

4 servings, 1 cup each

2 cups cut-up fresh fruit or unsweetened frozen fruit, thawed and drained

2 cups low-fat vanilla yogurt

Optional ingredients: 4 tablespoons raisins, dried fruit, chopped nuts, sunflower seeds or crunchy cereal.

Wash fruit and cut into bite-sized chunks or thaw and drain fruit. Put ¼ cup fruit into bottom of four glasses. Top with ¼ cup vanilla yogurt. Add another ¼ cup fruit and top with ¼ cup yogurt. Top with optional ingredients if desired. Chill until ready to serve.

SKILLET LASAGNA

Makes 4-5 servings

½ pound lean ground beef

1 small onion, chopped

1/8 teaspoon garlic powder

1 can (15 ounces) tomato sauce plus 1 cup water

½ teaspoon salt (optional)

½ teaspoon Italian seasoning

3 cups broad noodles (raw)

1 10-ounce package frozen chopped spinach, thawed (with juices)

1 cup low-fat creamed cottage cheese

2 ounces low-fat mozzarella cheese

Brown beef, onion, garlic in a large fry pan. Cook until onion is soft. Spoon off any fat. Add tomato sauce, water, salt and Italian seasoning. Bring to a boil. Add noodles, cover and boil gently for 5 minutes. Break up thawed spinach into small pieces and stir it into the fry pan mixture. Cover and boil gently 5 minutes. Stir mixture. Spoon cottage cheese on top. Sprinkle with diced cheese. Cover and simmer about 10 minutes or until noodles are tender and mixture is bubbly hot.

COWBOY CAVIAR

Makes 4 servings, 1 cup each

1 (15 ounce) can kidney beans

1 (15 ounce) can black beans

1 (15.5 ounce) can corn

1 (14.5 ounce) can diced tomatoes with green chilies

3 green onions, sliced

Juice of 1 lime

1 tablespoon vegetable oil

Stir together kidney beans, black beans, corn, tomatoes, chilies and onions in a large bowl. Add lime juice, oil, salt and pepper; toss gently to combine. Serve with baked tortilla crisps or crackers. If fresh limes are not available, use ¼ cup bottled lime juice.

MEATLOAF IN A MUG

1 serving

¼ pound lean ground beef (85 percent lean or leaner)

2 tablespoons oatmeal

1 tablespoon ketchup

2 teaspoons milk

1 teaspoon dry onion mix

Combine all ingredients and stir to mix. Spray microwave-safe mug with cooking spray. Pat beef mixture into mug. Make a small hole in center, all the way to the bottom. Microwave on high for 3 minutes or until done (165 degrees).

PUMPKIN APPLE CAKE

24 servings, 1 slice each

1 package (1 pound, 2.25 ounces) white cake mix

1 (16 ounce) can pumpkin

1 teaspoon cinnamon

2/3 cup apple juice

3 eggs

1 teaspoon vanilla

Combine cake mix, pumpkin, cinnamon, apple juice and eggs in large mixer bowl. Beat at low speed for 30 seconds. Beat at medium speed for 2 minutes. Pour into greased and floured 12-cup bundt pan or a 9-by-13-inch cake pan. Bake in preheated oven at 350 degrees for 35 to 40 minutes or until wooden pick inserted in cake center comes out clean. Cool 10 minutes then invert onto wire rack to cool completely.