Yield: 24
4 cups heavy whipping cream
2 tsp. vanilla extract
2 cups canned pumpkin
2 tsp. ground ginger
1/2 tsp. ground nutmeg
2 tsp. cinnamon
16 oz. plain Greek yogurt
6 tbsp. powdered sugar
3 cups crushed ginger snaps
24 apple slices
1. Using a hand or stand mixer, whip cream and vanilla
extract until soft peaks form (thick, but the cream still falls
onto itself); refrigerate.
2. Add ginger, nutmeg and cinnamon to pumpkin. Cream
pumpkin and yogurt using a hand or stand mixer.
3. Add powdered sugar to pumpkin mixture and mix until
incorporated.
4. Gently fold half of the whipped cream into the pumpkin mixture.
5. Assemble the parfaits by layering the crushed ginger
snaps, pumpkin mixture, and whipped cream. Garnish top
with an apple slice.
Cooking Class
Fall in love with your favorite comfort foods!
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2 lb Sweet Potatoes
2 tbsp Olive Oil
1/8 tsp Salt
1/8 tsp Pepper
1/8 tsp Garlic Powder
1/8 tsp Paprika
delicious nutritious
Instructor: Sarah Formoza, MA, RD, CDN, Registered Dietitian
(315) 312- 3284 ◊ [email protected]
Sweet Potato Fries
Ingredients:
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Directions:
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Ingredients:
Campus Recreation Presents
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Ginger Pumpkin Parfaits
Directions:
1. Preheat oven to 450.
2. Line baking sheet with parchment paper.
3. Cut sweet potatoes into 1/4″ fries.
4. In a small bowl combine oil, salt, pepper, garlic powder and paprika.
5. Toss fries in olive oil mixture to coat.
6. Spread fries out on prepared baking sheet.
7. Cook 20 minutes turning occasionally or until fries are browned.
Homemade Unsweetened Applesauce
Ingredients:
Yield: 9-12 cups
12 apples, peeled, cored and
chopped
3/4 cup water
3 tbsp. lemon juice
1 Tbsp. ground cinnamon
Directions:
1. Combine apples, water, lemon juice, and cinnamon in
covered saucepan.
2. Cook on medium heat for 10-15 minutes, or until apples
are tender and water is evaporated, stirring occasionally.
3. Store in refrigerator for up to one week or freeze for
longer storage.
healthy foods in season
in New York State:
• Peppers
• Potatoes
• Cranberry
• Grapes
• Apples
• Pears
• Watermelon
• Beets
• Broccoli
• Brussel Sprouts
• Cauliflower
• Cucumber
• Squash
• Eggplant
• Kale
• Lettuce
• Onions
• Garlic
In association with: Oswego Dining and Auxiliary Services
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1 lb. Cheddar Cheese, Shredded
1 cup Parmesan Cheese, Grated
1-1/2 tsp. Oregano, Dried
1-1/2 tsp. Basil, Dried
3 cloves Garlic, Minced
1/8 tsp. Black Pepper, Ground
¼ tsp. Salt
6 Zucchini, Green,
Lengthwise Plank Sliced
7 Tomatoes, Sliced
½ cup Canola Oil
¼ cup Onions, Chopped
1-1/2 cups Breadcrumbs
Directions:
1. Preheat oven to 375 degrees. Spray casserole dish
with cooking spray.
2. In a bowl combine cheddar cheese, Parmesan
cheese, oregano, basil, garlic, pepper, and salt; set aside.
3. Arrange half of the zucchini slices in the pan.
Sprinkle with ¼ of the cheese and herb mixture on
top. Arrange half of the tomatoes, and top with
another ¼ of the cheese mixture. Repeat layers one
more time.
4. Heat oil in a skillet over medium heat. Stir in
onions, and cook until soft and translucent. Stir in
breadcrumbs; cook until they have absorbed the oil.
Sprinkle mixture on top of casserole.
5. Cover loosely with foil, and bake in preheated
oven for 25 minutes. Remove foil, and bake until the
top is crispy and the vegetables are tender, about 20
more minutes.
Ingredients:
4 c. riced cauliflower
8 egg whites
4 c. mozzarella cheese
4 tsp oregano
4 tsp. minced garlic
2 c. pizza sauce
40 ea. Yellow bell peppers,
sliced
40 ea. Tomatoes, sliced
40 ea. Red onion, sliced
½ c. Black Olives, sliced
1 cup Feta Cheese
½ c. Fresh Parsley leaves
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Crunchy Crust “Mac and Cheese”
Ingredients:
1 lb. whole wheat pasta
1 cup olive oil, divided
¾ cup Panko bread crumbs
½ cup flour
2 tsp. paprika
1 tsp. salt
1/2 tsp. black pepper
4 cups fat-free milk
2 Tbsp. yellow mustard
2 cups shredded,
reduced-fat
Cheddar cheese
Directions:
1. Preheat the oven to 350°F. Coat a baking dish with vegetable spray.
2. Bring a pot of water to a boil, and cook the macaroni according
to package directions. Drain, rinse with cold water and drain
again. Set aside.
3. Combine the bread crumbs and 2 tablespoons oil in a small
bowl. Stir with a fork to evenly coat the crumbs with oil.
4. Add the remaining oil to a large saucepan. Set over mediumhigh heat. Whisk in the flour, paprika, salt and pepper until
smooth. Add the milk, whisking constantly. Cook, whisking, for
about 5 minutes, or until thickened. Remove from the heat.
5. Stir in the cheese until it melts. Stir in the macaroni. Pour into
the baking dish. Top evenly with the crumbs.
6. Bake for 20-25 minutes or until bubbling and golden. Allow to
sit for 10 minutes before serving.
Directions:
1. Preheat your oven to 450 degrees F., line pizza pan with
parchment paper.
2. Wash cauliflower head and pat dry. Chop into small bite size
pieces and place in food processor and process until very fine and
turns into a paste.
3. In a medium bowl, combine the cauliflower, egg whites,
mozzarella, oregano and garlic.
4. Press evenly into the pan. Pad dry with paper towels.
5. Bake at 450 degrees for 10-15 minutes. Remove the pan from
the oven. Add pizza sauce, peppers, tomatoes, onions, olives and
feta cheese.
6. Bake in the oven until melted and bubbly, another 8-10
minutes. Top with parsley before serving.
Quinoa Chili
Ingredients:
Directions
1. Rinse quinoa in a fine mesh strainer. Place quinoa and
water in a saucepan and bring to a boil. Reduce heat and
simmer until water is absorbed 10-15 minutes.
2. Heat olive oil in a large pot over medium-high heat.
Sauté onion until tender.
3. Add cooked quinoa and all remaining ingredients except
beans, corn, cilantro and lime juice.
4. Bring mixture to a boil, reduce heat, cover and simmer for
30 minutes.
5. Add in remaining ingredients and cook 10 more minutes.
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2/3 cup Quinoa
1-1/3 cup Water
1 large Onion, chopped
2 tbsp MInced Garlic
28 oz can Diced Tomatoes and Chiles
6 oz. (2/3 cup) Tomato Paste
2 cups Vegetarian Broth
2 tbsp Olive Oil
2 tbsp Chili Powder
2 tsp Cumin
1 tsp Cocoa Powder
1 tsp Paprika
1 tsp Sugar
½ tsp Cayenne Pepper
2 tsp Salt
2 (15 oz) can Kidney Beans drained
1 (15 oz) can Black Beans drained
12 oz Frozen Corn
¼ cup chopped Cilantro
2 tbsp Lime Juice
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Ingredients:
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Mediterranean Style
Cauliflower Crust Pizza
Tomato Zucchini Casserole
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