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Minestrone Soup

It’s a new year, and it’s time to mix it up! This year, UGA SNAP-Ed’s Recipe Calander theme is “Mix it up with color and flavor to fill your day!” Each month, the calendar will feature a new recipe with suggestions of ingredients to spice up your recipes with different flavors and nutrients.

January is National Soup Month, so we are featuring Minestrone Soup. Minestrone soup originated in Italy as a dish to reduce food waste and use leftovers [1]. In fact, there is no exact recipe for Minestrone soup because Italians would use what they have on hand to make it [2]. The best part about Minestrone Soup is that you can add or take out an ingredient depending on what’s in your pantry or your budget. With beans and veggies being the star of this recipe, this makes it the perfect easy, cheap, nutritious soup to kick start your year.

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Updated on March 28, 2024December 6, 2023Be Creative English Invite Your Kids Plan Ahead

10 Recipes for the 2023 Holiday Season

The holidays are a great time to be around family, friends – and food! If you’re looking for a healthy twist on your favorite holiday dishes or wanting to try something new, you’ll love these ten recipes for this year’s holiday season.

Start with a Warm, Cozy Breakfast

Start your day off right with these easy and festive breakfast recipes:

Sweet Potato Pancakes [1]

Bring in fall flavors like pumpkin pie spice to add a festive twist on a breakfast classic with sweet potato pancakes!

Oatmeal Raisin Muffins

Incorporate oats to your morning muffins to add some whole grains early in the day.

You can fill yourself up for longer by pairing your pancakes or muffins with eggs or yogurt. You can also try adding a side of your favorite fruit to make them more nutritious!

Try an Easy Entree this Holiday Season

Spending all day in the kitchen is so last holiday season! Try this delicious slow cooker (like a Crock-Pot) recipe so you can spend less time in the kitchen and more time with your friends and family.

Slow Cooker Pot Roast with Vegetables

Mix-it-up by adding your favorite veggies for a well-rounded dish.

Show Off with Colorful Side Dishes

Impress everyone at the table with these colorful side dishes packed full of vitamins and minerals.

Green Bean Casserole [2]

Keep the holiday traditions while being heart-healthy with a lower-sodium green bean casserole recipe. Using extra herbs and spices keeps the flavor we all know and love while decreasing your salt intake.

Holiday Stuffing

Take more time with your family Thanksgiving day by making this yummy side the day prior. Store in the refrigerator in a Ziplock bag to save time on a busy holiday.

Kale and Cranberry Stir-Fry [3]

Take more time with your family Thanksgiving day by making this yummy side the day prior. Store in the refrigerator in a Ziplock bag to save time on a busy holiday.

Candied Yams

Don’t sacrifice the flavor of sweet potato casserole but lower some calories, sugar, and fat by candying yams instead. Be ready to give out this recipe to your friends and family- they will be asking you to share this delicious dish.

Don’t Forget the Delicious Desserts

Make sure you leave room for dessert because you won’t want to miss out on these tasty treats!

Apple Bread Pudding

Eating healthy doesn’t have to be boring! With fruit, whole grains, and nuts this dessert is full of nutrients and delicious.

Sugar & Spice Cookies [4]

Sugar and spice make everything nice – but adding raisins makes it better! Sneak raisins or your favorite dried fruit into these cookies to give you and your guests some extra nutrients.

Stay Hydrated…and Warm!

Don’t forget to stay hydrated during your holiday festivities! Make sure you’re drinking plenty of water throughout the day, and try mixing it up with these festive beverages that will put you in the holiday spirit.

Homemade Hot Chocolate

Snuggle up with your loved ones and sip on some delicious hot chocolate. This timeless beverage is warm, chocolatey, and packed with calcium!

Tingly Herbal Tea

This blend of spices and flavors provides a little kick without caffeine. This is a perfect pick-me-up herbal tea to be enjoyed anytime of year!

If you’ve got leftovers, we also have some helpful tips for safely storing and reheating them in our Advice for Holiday Cooks blog. You can also try spicing up your leftovers throughout the week or sending some home with family or friends if you’re running low on fridge space.

We hope you enjoy these ten festive recipes as much as we do, and that they add something new to your holiday table! Enjoy your celebrations with friends and family this year, and we wish you a happy, healthy holiday!

Sources:

[1] MyPlate: Sweet Potato Pancakes Recipe: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sweet-potato-pancakes

[2] MyPlate: Green Bean Casserole Recipe: https://www.myplate.gov/recipes/myplate-cnpp/sarahs-green-bean-casserole

[3] MyPlate: Kale and Cranberry Stir-Fry Recipe: https://www.myplate.gov/recipes/supplemental-nutrition-assistance-program-snap/kale-and-cranberry-stir-fry

[4] MyPlate: Sugar & Spice Cookies Recipe: https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/sugar-and-spice-cookies-better-baking-mix

Published on December 6th, 2023

Written by Sierra Woodruff, MS/DI student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on November 9, 2023November 8, 2023Be Creative English Focus on Health How to Cook Better Shop Smarter Uncategorized

How to Use Brussels Sprouts

You may have heard that Brussels sprouts are bitter, mushy, or just plain unappealing, and you may even agree. Over the years, Brussels sprouts have unfairly gained a bad reputation.

We hope to change your mind about these nutrient–dense and flavorful veggies. They are in season from September through November, making them an excellent addition to your fall festivities. [1]

Why We Love Brussels Sprouts

Brussels sprouts may be small but packed with nutrients, with six servings to a pound [1].
They are a rich source of Vitamin C, a powerful antioxidant that helps strengthen our immune systems, repair tissues, and lower the risk of chronic disease. A half-cup of cooked Brussels sprouts provides over half the Vitamin C you need for a day [2].
Brussels sprouts are also high in Vitamins A, B, K, Iron, and Calcium [1, 2]. These help keep our bones and heart healthy!

Selection

When picking out Brussels sprouts, look for those that are bright green, small, and firm. They should be compact and uniform in size. [1]
You can find Brussels sprouts sold individually or still attached to the stem, fresh or frozen. If you buy them on the stem, use the ones closest to the bottom first! This is because the bottom sprouts are the oldest and might go bad faster. [1,3]
Choose young sprouts. Old sprouts have a strong, cabbage‐like odor. Avoid sprouts that have wilted or have yellow leaves. [3]

Cleaning and Storing

You don’t need to wash or trim the Brussels sprouts before storing them in the refrigerator. You can keep them for up to a week in the refrigerator inside a perforated bag. If you cut Brussels sprouts in half, they may only stay good for about 3 days. [1]
When cleaning Brussels sprouts, use a small knife to cut off and discard the stem. Rinse the Brussels sprouts under cool, running water. You can keep the sprouts whole or slice them in half. [4]
Washing fruits and vegetables with soap or household detergents is not recommended by the Food and Drug Administration (FDA). If soap or detergent is absorbed by the fruit or vegetable you are washing, it can make you sick. [4]
If you want to make Brussels sprouts last longer, consider freezing or even pickling them! For more information, check out the instructions linked above! [5, 6]

Cooking

Brussels sprouts are often roasted, but they can also be cooked on the stovetop, in a slow cooker, steamed, grilled, boiled, or even microwaved. With so many options, there’s a Brussels sprout recipe even for the skeptics. Check out some delicious options below!

Roasted
A sprout classic! Roast your Brussels sprouts in the oven with a drizzle of olive oil. For extra flavor, add parmesan cheese!

Eaten raw in a salad
For a crunchy side dish, try adding Brussels sprouts to this winter salad.

With other in-season produce
Pair Brussels sprouts with other fall and winter veggies, like this mushroom sauce!

Experiment with new flavors
Get creative by pairing roasted Brussels sprouts with unique flavors, like Greek yogurt and dill, for a fun twist on the classic roasted Brussels sprouts.

Have these ideas changed your mind about Brussels sprouts, or inspired you to use them in your diet? Keep exploring our blog and recipe pages for new recipes and ideas for using seasonal produce!

[1] https://www.canr.msu.edu/uploads/resources/pdfs/brussels_sprouts_(hni53).pdf

[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/169971/nutrients

[3] https://extension.usu.edu/nutrition/research/brussel-sprouts

[4] https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-produce-safely

[5] https://www.glad.com/food-protection/protection-pointers/how-long-do-brussels-sprouts-last

[6] https://nchfp.uga.edu/how/can_06/pickled_cauliflower_brussel.html

Published on November 8th, 2023

Written by Abigail Klinker, MS, RD; Holly Cothern, Dietetics Student; Leah Capomaccio, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; and the nutrition education team

Updated on November 9, 2023October 18, 2023English Focus on Health Shop Smarter Store Food Uncategorized

How to Use Apples

Did you know that you could spend a quarter of your life just trying different apples? If you tried a different apple every day, it would take you about 20 years to try them all. That’s because there are more than 7,500 types of apples! 2,500 varieties of apples are grown here in the United States. Apples are a great source of fiber that can be consumed fresh or dry, or can be made into apple sauce, apple juice or jams.

From late August to mid-December, orchards in Georgia produce the freshest and best apples! North Georgia is a fantastic place to go apple picking, especially in Ellijay, where our Gilmer County team is hard at work helping SNAP-eligible Georgians eat healthier and make the most of their SNAP dollars. Read on to find tips about cleaning, storing, cooking, and selecting apples.

Selection

If you are making a trip to the grocery store, market, or orchard, here are some suggestions for picking the best apples!

Choose apples that do not have bruises, browning, skin breaks, and decayed spots. This can be a sign of spoilage like mold or rotting. [1]
Firm apples have the best quality. Soft apples can have a coarse texture and overripe flavor. [1]
The little brown spots you might see on apples are called “russeting” and do not impact quality! [1]

Cleaning

You should always wash your hands before and after handling fresh produce. Apples can simply be cleaned by washing them thoroughly under cool running water without the use of soap. [2]

Storing

Apples can be refrigerated in a plastic bag away from strong-odored foods at or below 40 °F for up to 3 weeks. [3][4] Poke holes in the plastic bag for ventilation. Poking holes in the bag will help the apple retain crispness and moisture. [4] Cooked apples can be stored in the freezer (0 °F) for up to 8 months. Whole apples can otherwise be stored at room temperature for up to a week. [4] Once apples are cut, they need to be refrigerated!

Cooking

Ideally, fresh apples are the preferred choice for their superior quality, while canned or frozen apples, although lower in quality, can still be a budget-friendly alternative, especially when used in recipes like pies and cakes. [4]
Apples can be cored and sliced into rings, wedges or chips. 
Apples are eaten raw, pureed to make applesauce, and dried to make chips. 
Apples can be baked, cooked on the stovetop, or even fried.

Want to try nachos without the salt, but all the crunch? Try our Yummy Apple Nachos!

Our Apple and Veggie Omelet is another great recipe to include more apples in your diet.

Apples can be used in a variety of infused water recipes and pair well with cinnamon, citrus, cranberry, ginger, lychee, mango, rosemary and so much more. See how to do it yourself: Apple Cinnamon Infused Water.

Remember that saying “an apple a day keeps the doctor away”? There may be some truth to that, as apples give us 20% of our daily fiber, vitamins, and minerals to keep us healthy! [3] Stay posted for our next blog in the “How to Use Seasonal Produce” series.

Written by Claire Hawkins, MS/DI Student and Holly Cothern, Dietetics Student | Edited by Jung Sun Lee, PhD, RDN; Tristen T. Webb; the nutrition education team