Bay County
Extension
TABLE OF CONTENTS
Introduction .......................................................... 1
Dressings & Salads ................................................ 2-3
Creamy Basil Dressing ........................................ 2
Italian Herb Salad Dressing ................................ 2
Thyme Dressing .................................................. 2
Cucumber Salad ................................................. 2
Herb Salad .......................................................... 3
Vegetables ............................................................. 3-9
Asparagus ........................................................... 3
Carrots ................................................................ 4
Cauliflower ......................................................... 4
Corn .................................................................... 5
Potatoes ............................................................. 5-6
Spinach ............................................................... 6
Sweet Potatoes .................................................. 7
Tomatoes ........................................................... 7-8
Zucchini .............................................................. 8-9
Fruits ..................................................................... 9-10
Blueberries ......................................................... 9
Fruit Salad .......................................................... 10
Pear .................................................................... 10
MyPlate for Older Adults ................................... 11-12
Prepared by: Marjorie Moore, Ph. D.
Director/Extension Faculty
Family & Consumer Sciences
FARMER’S MARKET NEWSLETTER
Bay County Extension
2728 E. 14th Street
Panama City, Florida 32401
(850) 784-6105
April 2012
MyPlate for Older Adults
Since 1943, we have gone from the Basic
7, Basic Four, Food Guide Pyramid and
MyPramid. Last June, the United States
Department of Agriculture (USDA)
published MyPlate as the newest
nutrition guide for persons ages 2 and
up. This guide replaces the USDA’s
MyPyramid guide that existed for 19
years. So, what’s the big deal with
MyPlate?
MyPlate depicts a place setting with a
plate and glass divided into five food
groups. This design makes it easier for
consumers to understand how much
food they should consume in a meal.
Sections of the plate represent
approximately 30 percent grains, 30
percent vegetables, 20 percent fruits
and 20 percent protein, accompanied by
a smaller circle representing dairy, such
as a glass of low-fat milk or a yogurt.
See pages 11 & 12 for MyPlate handout.
For more information on MyPlate, call or
email Dr. Moore at 784-6105,
[email protected].
1
Dressings & Salads
Creamy Basil Dressing
2
teaspoons dried basil or 2
tablespoons fresh basil
1 teaspoon salt, optional
Lettuce and tomato wedges
½ cup non-fat or light mayonnaise
½ cup plain low fat yogurt
2 tablespoons plus 2 teaspoons minced
green onion or chives
In a small bowl, combine the mayonnaise, yogurt, onion, basil and salt (if desired); mix well. Serve
over greens and tomatoes.
Yield: 1 cup
Source: Taste of Home Cooking School
Italian Herb Salad Dressing
¾
½
1
1
½
cup olive or vegetable oil
cup red wine vinegar or cider vinegar
tablespoon grated Parmesan or Romano cheese
garlic clove, minced
teaspoon salt
½ teaspoon sugar
½ teaspoon dried oregano or 1½
tablespoon fresh oregano
Pinch pepper
Lettuce
In a jar with a tight-fitting lid, combine all ingredients; shake well. Refrigerate. Shake well again
before serving over greens.
Yield: 1¼ cups
Thyme Dressing
½ cup olive oil
¼ cup white wine vinegar
½ teaspoon Dijon mustard
1 tablespoon chopped fresh
thyme
½ small red onion, minced
Whisk all together. Use on greens or vegetable and pasta salad.
Cucumber Salad
3-6 cucumbers
Pinch salt
1 T. chopped fresh chives
2 T. chopped fresh dill
8 oz. sour cream or plain yogurt
Slice the cucumbers very thinly and mix with the salt, chives and dill. Refrigerate for 30 minutes.
Mix in the sour cream or yogurt to make a smooth sauce. Garnish with chive flowers.
Yields 4-5 servings
2
Dressings & Salads
Herb Salad
1 Head of Bibb Lettuce
1 T. tarragon, chopped
1 T. Italian parsley, chopped
1 T. chervil, chopped
Salt and pepper, to taste
1 T. chives, chopped
1 tsp. lemon juice, fresh squeezed
Canola oil
Red wine vinegar
1 T. Dijon mustard
1. Cut off core of lettuce. Then, wash leaves in cold water. Drain leaves thoroughly. Tear up
leaves and put into a large bowl.
2. To make vinaigrette, mix three parts canola oil, one part red wine vinegar, and 1 tablespoon of
Dijon mustard in a blender for 15 seconds.
3. Sprinkle lettuce leaves with a pinch of salt, a few grinds of pepper, chives, and 1 tablespoon
each of chopped parsley, tarragon, and chervil. Toss gently with 2 tablespoons of vinaigrette
and 1 teaspoon of lemon juice.
Vegetables
Chilled Asparagus with Mustard Herb Vinaigrette
2 lb. asparagus
Mustard Herb Vinaigrette
2 tbsp. white wine or cider vinegar
2 tsp. Dijon mustard
1 tsp. chopped flat leaf parsley
½ tsp. chopped tarragon leaves
Salt and pepper as needed
Dash of onion powder
Dash of garlic powder
¼ cup extra-virgin olive oil
1. Bring a large pot of salted water to a rolling boil.
2. Trim the asparagus to remove the white, fibrous ends. Cut the asparagus into 2-inch pieces on
the diagonal.
3. Add the asparagus to the boiling water and cook until the spears are bright green and just
tender, 4-5 minutes. (If necessary, cook the asparagus in batches.) Drain the asparagus in a
colander and rinse with cold water until the asparagus is chilled. The asparagus is ready to
dress and serve now, or it can be held in a covered container in the refrigerator for up to 6
hours.
4. To make the vinaigrette, whisk together the vinegar, mustard, parsley, tarragon, salt, pepper,
onion powder, and garlic powder until blended. Add the oil to the vinegar mixture in a thin
stream, whisking constantly. Season with additional salt and pepper, if needed.
5. Toss the chilled asparagus with the vinaigrette or pass it separately on the side. Serve
immediately on a chilled platter or plates.
Makes 8 servings
Recipe from VEGETABLES by the Culinary Institute of America
3
Vegetables
Wildflower Honey Glazed Carrots
1 tablespoon butter
1 leek, white part only, halved,
sliced small and washed thoroughly
1 pound carrots, sliced
1 cup orange juice
¼ cup wildflower honey
1 cinnamon stick
2 teaspoons chopped fresh mint
Freshly squeezed lemon juice from 2
small lemons
Melt butter in a medium saucepan over medium-high heat. Add leek and cook 2 minutes or until
lightly browned. Reduce heat to medium. Add carrots and cook 2 minutes or until lightly
browned. Add remaining ingredients and bring to a boil. Reduce heat to low, cover and simmer
15 minutes or until carrots are soft. Discard cinnamon stick before serving.
Makes 8 servings
Nutritional Information: per serving
Calories 114; Total Fat 1g; Cholesterol 2mg; Sodium 111 mg; Total Carbohydrates 27g;
Protein 2g; Good source of Vitamin A
Cauliflower with Tarragon Vinaigrette
1 garlic clove, minced
½ tsp. minced tarragon
1 tsp. Dijon mustard
Salt and freshly ground black pepper,
to taste
Boiling water
Salt
1 small head cauliflower
(washed and leaves removed)
2 Tbsp. tarragon vinegar or white wine vinegar
2 tsp. olive oil
1. Set steamer basket in about 2 inches of very lightly salted boiling water in a pot large enough
to hold the whole head. Set head firmly upright on basket and cover pot, or if head protrudes, cover with foil. On high heat, steam cauliflower for 11-15 minutes, until tender,
checking water level and adding more if necessary.
2. Remove cauliflower from steamer and place in colander to drain.
3. In a small bowl, combine remaining ingredients. Drizzle mixture over cauliflower. Serve
warm or cold.
Yield: 4 servings
Nutritional Facts: per serving
Calories 59, Fat 2g (< 1 g Saturated Fat), Carbohydrate 8g, Sodium 76mg, Fiber 3g, Protein 3g
4
Vegetables
Pecan Corn Pudding
1
¾
3
1¼
¾
2
cup yellow cornmeal
tsp. baking soda
eggs
cups buttermilk
cup reduced-fat butter, melted
cans (one 14¾ oz., one 8¼ oz.) cream style corn
2 cups frozen corn
2 medium onions, chopped
1½ cups (6 oz.) shredded sharp reduced-fat
cheddar cheese
4 jalapeno peppers, seeded and chopped
½ cup chopped pecans, toasted
1. In a large bow, combine cornmeal and baking soda. In a small bowl, whisk the eggs, buttermilk
and butter. Add cream-style corn, corn and onions. Stir into dry ingredients just until
moistened.
2. Pour half the mixture into a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with
cheese and jalapenos. Top with remaining batter; sprinkle with pecans.
3. Bake, uncovered, at 350° for 45-50 minutes or until a thermometer reads 160°. Serve warm.
Yield: 12 servings
Nutrition Facts: serving size = ¾ cup
Calories 269, Fat 15g (6g saturated fat), Cholesterol 79mg, Sodium 465mg, Carbohydrate 31g,
Fiber 3g, Protein 10g
Source: Taste of Home Healthy Cooking
Garlic-Chive Baked Fries
4 medium russet potatoes
1 Tbsp. olive oil
4 tsp. dried minced chives
½ tsp. salt
½ tsp. garlic powder
¼ tsp. pepper
1. Cut potatoes into ¼-in. julienned strips . Rinse well and pat dry. Drizzle with oil and sprinkle
with chives, salt, garlic powder and pepper; toss to coat. Arrange in a single layer on two 15in. x 10-in. x 1-in. baking pans coated with cooking spray.
2. Bake at 450° for 20-25 minutes or until lightly browned, turning once.
Yield: 4 servings
Nutrition Facts: 1 serving
Calories 200, Fat 4g (1 g saturated fat), Cholesterol 0, Sodium 308mg, Carbohydrate 39g,
Fiber 4g, Protein 5g
Source: Taste of Home Healthy Cooking
5
Vegetables
Herb Lemon Potatoes
3 tablespoons fresh lemon juice
1 garlic clove, minced
3 1bs. small red potatoes, cut in half
¾ cup assorted chopped fresh herbs
¼ cup olive oil
Bring lightly salted water to a boil in a large covered saucepan. Add potatoes and cook 10 to 15
minutes or until tender; drain. Toss potatoes with chopped fresh herbs, olive oil, fresh lemon
juice, and minced garlic.
Makes 8 to 10 servings.
Sesame Spinach
1½ lbs. fresh spinach, preferably
baby spinach leaves
1 Tbsp. sesame seeds
1 tsp. toasted sesame oil
2 garlic cloves, minced
Salt and freshly ground black pepper,
to taste
1. Rinse spinach well and discard stems. Heat large skilled and add spinach with water still
clinging to leaves. Cover and cook over medium-high heat for 2 minutes. Uncover and cook 2
more minutes until wilted, stirring often. Drain in colander. Squeeze out excess water.
2. In a small pan, place sesame seeds. Toast over medium heat for 1-2 minutes (keep them
moving) until seeds are lightly brown. Set aside.
3. In a large skillet, heat sesame oil over medium heat. Add garlic and sauté for 30 seconds.
Add spinach, sesame seeds and salt and pepper, to taste. Cook 1 minute. Serve.
Yield: 4 servings
Nutritional Facts:: per serving
Calories 102, Fat 2g (< 1g saturated fat), Carbohydrate 12g, Sodium 269mg, Protein 10g,
Fiber 3g
6
Vegetables
Streusel-Topped Sweet Potatoes
Topping:
¾ cup packed brown sugar
½ cup flaked coconut
½ cup chopped pecans
¼ cup reduced-fat butter, melted
6 medium sweet potatoes
½ cup reduced -fat butter, melted
3 eggs
¼ cup unsweetened apple juice
1½ tsp. vanilla extract
1. Scrub and pierce sweet potatoes; place on a microwave-safe plate. Microwave, uncovered,
on high for 15-18 minutes or until tender, turning once.
2. When cool enough to handle, cut each potato in half lengthwise. Scoop out the pulp, leaving
thin shells. In a large bowl, mash the pulp with butter and eggs. Stir in juice and vanilla.
Spoon into potato shells.
3. Divide between two 13-in. x 9-in. baking dishes coated with cooking spray. Combine the
topping ingredients; spoon over top. Bake at 375° for 20-25 minutes or until a thermometer
reads 160°.
Yield: 12 servings
Nutrition Facts: serving size = 1 stuffed potato half
Calories 260, Fat 12g (5g saturated fat), Cholesterol 68g, Sodium - 136mg, Carbohydrate 37g,
Fiber 3g, Protein 4g
Source: Taste of Home Healthy Cooking
Provencal Roasted Tomatoes
4
⅛
½
1
2 springs fresh Florida parsley, chopped
Kosher salt and freshly ground pepper,
to taste
½ teaspoon dried oregano
Olive oil or nonstick olive oil spray
large ripe tomatoes, sliced ¼-inch thick
cup gated Romano cheese
cup fresh breadcrumbs
garlic clove, minced
Preheat oven to 400°. Coat a shallow baking dish with cooking spray or olive oil. Place tomato
slices close together in prepared baking dish. Sprinkle with cheese, bread crumbs, garlic, parsley,
salt, pepper and oregano. Drizzle lightly with olive oil or spray with nonstick olive oil spray. Bake
for 20 minutes in preheated oven, or until top is lightly toasted.
Yield: 4 servings
Nutritional Information: per serving
Calories 110; Total Fat 2g; Cholesterol 2mg; Sodium 180 mg; Total Carbohydrates 17g; Protein
4g. Good source of Vitamin C.
7
Vegetables
Salsa
1½ lbs. plum tomatoes or 2 large ripe tomatoes
¾ cup chopped onion or scallions
½ cup fresh cilantro or 4 tsp. dried
½ lemon or lime juice
3 tablespoon minced seeded jalapeño
chilies, green chili or green bell peppers
1 clove garlic
Salt to taste
Tortilla chips
Core and remove seeds from the tomatoes and finely dice, transfer to medium bowl. Wash fresh
cilantro and chop. Add chopped onions and tomatoes. Seed peppers, mince, and add to mixture.
Mince garlic. Squeeze juice from the lemon or lime half and pour into salsa. Stir mixture, add salt
to taste. Mix all ingredients. Cover and chill 30 minutes. Serve with tortilla chips.
Provencal Zucchini and Yellow Squash Medley
2
½
1
1
2
1 tsp. herbs de Provence*
½ cup halved cherry tomatoes
Salt and freshly ground pepper, to taste
¼ cup crumbled reduced fat feta cheese
tsp. olive oil
cup chopped onion
large zucchini, cut into 1-inch cubes
large yellow squash, cut into 1-inch cubes
garlic cloves, finely minced
1. Preheat oven broiler. In a large skillet, heat oil over medium-high heat. Add onion and sauté 3
minutes. Add zucchini and yellow squash and sauté 5-6 minutes. Add garlic and sauté 2 more
minutes.
2. Add herbs de Provence, cherry tomatoes and salt and pepper, to taste. Transfer vegetable
mixture to casserole dish. Sprinkle with feta cheese.
3. Place casserole under broiler for a few minutes, until feta cheese melts. Serve.
* Herbs de Provence is a mixture found in the spice section of most supermarkets. It is a blend of
dried basil, fennel seed, marjoram, rosemary, sage, summer savory and thyme. If unavailable,
substitute one or two of these herbs to equal 1 tsp.
Yield: 4 servings
Nutritional Facts: pre servings
Calories 62, Fat 3g (< 1g Saturated Fat), Carbohydrate 7g, Sodium 98mg, Fiber 2g, Protein 3g
8
Vegetables
Zucchini Quiche
4
½
½
½
¼
cups thinly sliced, unpeeled zucchini
cup light margarine
teaspoon salt
teaspoon pepper
teaspoon dried sweet basil leaves or
¾ teaspoon fresh sweet basil leaves,
chopped
2 eggs, well beaten or ½ cup egg substitute
1 8 oz. can refrigerated crescent dinner rolls
1 cup coarsely chopped onion
½ cup chopped fresh parsley or 2 tablespoon
dried parsley flakes
¼ teaspoon garlic powder
¼ teaspoon oregano leaves or ¾ teaspoon
fresh oregano leaves, chopped
8 oz. (1 cup) shredded Muenster or mozzarella
cheese (low fat)
2 teaspoons Dijon or prepared mustard
1. Preheat oven to 375°F. In a 10-inch skillet, melt margarine, add zucchini and onion and cook
until tender (about 10 minutes). Stir in parsley and seasonings in large bowl, blend eggs and
cheese. Stir in vegetable mixture.
2. Separate dough into 8 triangles. Place in ungreased 11-inch quiche pan or 10-inch pie pan.
Press over bottom and up sides to form crust. Spread crust with mustard. Pour vegetable
mixture evenly into crust.
3. Bake at 375°F for 18-20 minutes or until knife comes out clean. If crust gets too brown, cover
with foil. Let stand for 10 minutes.
Fruits
Oat Blueberry Crisp
Vegetable oil spray
7 Tbs. firmly packed brown sugar
½ cup all-purpose flour
½ cup uncooked oatmeal
⅛ tsp. nutmeg
½ tsp. cinnamon
1 Tbs. sesame seeds, toasted
¼
3
¼
1
⅛
4
cup margarine
Tbs.firmly packed brown sugar
cup all-purpose flour
tsp. grated lemon rind
tsp. salt
cups fresh blueberries, rinsed, stems
1. Preheat oven to 350° F. Lightly spray a 9-inch square baking dish with vegetable oil.
2. In a blender or the work bowl of a food processor fitted with a metal blade, combine 7
tablespoons brown sugar, ½ cup flour, oatmeal, nutmeg, cinnamon, and sesame seeds.
Process 10 seconds. Cut margarine into ½-inch pieces, add to flour mixture and process 10
seconds. Set aside.
3. In a bowl, combine remaining 3 tablespoons brown sugar and ¼ cup flour with lemon rind and
salt. Stir well, breaking up any lumps. Add blueberries and toss gently until coated evenly.
Pour into prepared pan. Add oatmeal topping and bake 30 to 35 minutes.
Yield: 8 servings
Nutritional Facts: per serving
Calories 215, Total Fat 7g, Carbohydrate 37g, sodium 110mg
9
Fruits
Fruit Salad
1 medium banana, sliced
16 oz. fat-free sour cream
¼ cup brown sugar
Juice of 1 orange
Juice of ½ lemon
3 tablespoons pineapple juice
1 teaspoon cinnamon
1 ½ cups cubed cantaloupe
1 ½ cups cubed honeydew melon
2 medium peaches, peeled and sliced
1 cup cubed fresh pineapple
1 cup grapes, halved
1 medium orange, peeled, seeded, and sliced
1 cup unsweetened Mandarin oranges
1. Combine the fruit except the banana in a large bowl and refrigerate.
2. Combine the remaining ingredients in a small bowl and mix well.
3. To serve, add the bananas to the fruit. Toss with the dressing. Spoon into individual dishes.
Yield: 12
Nutrition Facts: Serving size = ½ cup
Calories 103 , Fat 0g, Cholesterol 0mg, Carbohydrate 24g, Fiber 2g, Sugars 20g, Sodium 48mg,
Protein 2g
Coconut-Streusel Pear Pie
Pastry for single-crust pie (9 in.)
⅓ cup sugar
¼ cup all-purpose flour
¼ tsp. salt
6 cups sliced peeled fresh pears
1 Tbsp. lemon juice
Topping:
3 Tbsp. sugar
3 Tbsp. all-purpose flour
4½ tsp. cold butter
⅓ cup flaked coconut
1. Line a 0-in. pie plate with pastry trim and flute edges. In a large saucepan, combine the sugar,
flour and salt. Add pears and lemon juice. Cook and stir over medium heat for 4-5 minutes or
until thickened. Pour into pastry.
2. For topping, in a small bowl, combine sugar and flour. Cut in butter until crumbly. Stir in
coconut; Sprinkle over top. Bake at 400° for 20-25 minutes or until filling is bubbly and
topping is browned. Cool on a wire rack.
Yield: 8 servings
Nutrition Facts: 1 piece (⅛ pie)
Calories 306, Fat 11g (6g saturated fat), Cholesterol 11mg, Sodium 200mg, Carbohydrates
52g, Fiber 4g, Protein 2g
Source: Taste of Home Healthy Cooking
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