Questions or Comments? Email Alice Henneman, MS, RD, Extension Educator 

Cook It Quick Newsletter - June 2013

The June Cook It Quick Newsletter features the yummy spring ideas shown in the banner above. Also, you'll learn how to plant, cook, garnish with and preserve fresh herbs to turn "ordinary" meals into "extraordinary" meals!  And ... there's more ... update your food safety knowledge for those warm weather cookouts.

Happy Cooking and Healthy Eating! ~Alice Henneman

TIPS AND RECIPES

Tabbouleh
Tabbouleh


Tabbouleh is one of my favorite ways for enjoying fresh herbs.

What I like about tabbouleh is its refreshing flavor. And … it stores well and tastes as good or better the second day. Exact amounts of ingredients aren't necessary … so don't worry if you have slightly too much parsley, not enough cucumbers, an extra tablespoon or so of lemon juice and so on

 

Brewing Ice Tea with Fresh Mint

A tall glass of iced tea flavored with fresh mint can be a refreshing source of fluids on a hot day. Research has suggested many possible health benefits from drinking tea, such as helping reduce the risk of heart disease.

There are several methods for making minted iced tea. Here's a quick and foolproof way to enjoy home-brewed mint tea.

Asparagus with Toasted Almonds & Garlic recipe

Asparagus with Toasted Almonds & Garlic


Crunchy almonds, tangy red wine vinegar, and ‘cause you've been so good – a little garlic.

Enjoy this recipe, and several spring seasonal recipes in a brochure by my Extension colleague, Georgia Jones.


Frozen Fruit Cups
 

These Frozen Fruit Cups from my Extension Colleagues at Iowa State University will keep several weeks in the freezer.

They add a quick, colorful, and healthy touch to meals.

 

Tabbouleh

Tabbouleh is one of my favorite ways for enjoying fresh herbs.

What I like about tabbouleh is its refreshing flavor. And … it stores well and tastes as good or better the second day. Exact amounts of ingredients aren't necessary … so don't worry if you have slightly too much parsley, not enough cucumbers, an extra tablespoon or so of lemon juice and so on

Brewing Ice Tea with Fresh Mint

A tall glass of iced tea flavored with fresh mint can be a refreshing source of fluids on a hot day. Research has suggested many possible health benefits from drinking tea, such as helping reduce the risk of heart disease.

There are several methods for making minted iced tea. Here's a quick and foolproof way to enjoy home-brewed mint tea.

 

Color and Nutrition to Potato Salad

on't stop with the usual cast of characters when making potato salad. Add color and nutrition to your favorite spud salad with such veggies as peppers (all colors), green onions, cucumbers, olives and artichoke hearts. Toss in some protein and make it a main dish salad with the addition of eggs or pieces of cooked meat, such as ham. Crumbled or cubed cheese pieces add the dairy group.

And who says you have to have a mayo dressing -- try tossing with your favorite Italian dressing.

Asparagus with Toasted Almonds & Garlic recipe

Crunchy almonds, tangy red wine vinegar, and ‘cause you've been so good – a little garlic.

Enjoy this recipe, and several spring seasonal recipes in a brochure by my Extension colleague, Georgia Jones.

 

Tomato Basil Bruschetta

This is another of my favorite recipes using herbs and summer foods. I try to find a loaf of French or Italian bread that is made (at least partially) with whole grains.

All the ingredients are often available at a local Farmers Market. Or, you may already grow many of them in your garden.

Cucumber Salsa


This is a great recipe using fresh summer produce from my Extension colleagues at Nutrition Know How blog.
Along with the recipe (at the bottom of the blog post), they also tell about  Community Supported Agriculture (CSA) boxes.

If you're interested in participating in a CSA, check with your local Cooperative Extension Office and they can help you find who might be offering CSA boxes in your area.

COOK IT QUICK'S GOAL


Our goal is to make you "hungry for healthy food" by offering tips and delicious, quick-to-prepare, inexpensive recipes. Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included.

Terms of Use for Photos and Educational Resources developed by UNL Extension. Guidelines may differ for items linked to on other sites or photos not identified as taken by UNL Extension.

 

Slide Sets

Learn how to (1) plant herbs, (2) combine herbs with foods and WHEN to add them, (3) find recipes (4) garnish foods beautifully and (5) freeze or dry fresh herbs. Click the arrows to view these photos and open the door to tasty, healthy eating! 

Download a chart with the food/herb combinations in the slide show.

Download a FREE copy of this PowerPoint on



Take this short quiz and learn how to keep bad bacteria at bay during your warm weather activities!

Check this link for a homemade ice cream recipe made without raw eggs.

Download a FREE copy of this PowerPoint on this webpage.