Recipes Featured At The

EFNEP 40TH Anniversary Celebration

And Selected Others

2 | P a g e

Recipes Featured At The EFNEP 40TH Anniversary Celebration

And Selected Others

Featured Recipe Submitted by Page Baked Shrimp Patty University of Guam 3 Cabbage Meat Skillet Dish Louisiana State University 4 Chili Mac University of New Hampshire 5 Chinese Chicken Salad University of Connecticut 6 Copper Penny Salad Iowa State University 7 Crispy Oven-Baked Pork Chops North Carolina Cooperative Extension 8 Festive Tuna Salad University of Georgia 9 Fiesta Salad North Carolina Cooperative Extension 10 Fresh Salsa with Black Beans Kansas State University 11 Fried Rice Colorado State University 12 Fruity Oatmeal Bars Louisiana State University 13 Guilt Free Alfredo University of Maine 14 Hearty Vegetable Salad North Carolina Cooperative Extension 15 Liver Nips Clemson University 16 Mackerel Soup American Samoa, ASCC Land Grant 17 Maribel’s Hot Salsa University of Arizona 18 Marinated Vegetables Clemson University 19 Ninja Turtle Green Go Juice University of Alaska 20 One-Pan Chicken Tetrazzini Clemson University 21 Peach Crisp Clemson University 22 Salmon Patties University of Alaska 23 Sweet Potatoes and Apples North Carolina Cooperative Extension 24 Tofu Pumpkin Pie University of Maine 25 Tuna Tofu Salad University of Hawaii 26

3 | P a g e

Baked Shrimp Patty Serves: 16 Serving size: 1 muffin patty Ingredients: 2 ½ cups mixed vegetables 16 small shrimp 6 fl. oz. evaporated low fat milk 2 cups flour 1 Tbsp baking powder 2 eggs ½ tsp salt ¼ cup water Directions: • Mix flour, evaporated milk, baking powder, eggs, salt and water in a

bowl. Consistency of batter should be similar to a pancake batter. • Add the mixed vegetables and shrimp into the batter. • Pour 1/8 cup of batter into muffin pan, making sure there is one

shrimp in each round. • Bake at 350° F for 12 – 15 minutes. From: University of Guam (CNAS/CES) Submitted by Clarissa Barcinas: “Like a lot of other cultures we like a lot of fried foods – typically our Shrimp Patties are fried but we tried to make it healthier once again by baking it! It’s not as great as the fried ones but people seemed to like it and appreciate that it is a healthy option to the original fried shrimp patties.”

4 | P a g e

Cabbage Meat Skillet Dish Serves: 10 Serving size: 1 cup Ingredients: 1 pound lean ground beef 1 medium onion, finely chopped 1 (8 oz.) can tomato sauce, low sodium 1 ½ cups water ¼ tsp black pepper ¼ tsp garlic powder (optional) ¼ tsp oregano (optional) 1 medium head cabbage, about 2 pounds, cut into strips 1 ½ cups cooked rice, medium grain white rice Directions: • Saute meat and onions about 10 minutes. Drain excess fat. • Add tomato sauce, water and seasoning. Cover and simmer for about

10 minutes. • Add cabbage and rice. • Stir together, mixing well. Cover; continue to cook 18-20 minutes. From: Louisiana State University Ag Center Submitted by Jennifer Simoneaux: “This easy dish is a hearty dish that is often used with a lesson on Protein, Vegetables and also Dairy & Meat lessons. This is a good recipe for EFNEP groups because it calls for ingredients that are easy to come by and also inexpensive. It is also a good recipe to use with lessons on using locally grown foods such as cabbage and rice.”

5 | P a g e

Chili Mac Serves: 10 Serving size: 1 ½ cups Ingredients: 12 oz. lean ground beef or extra lean ground turkey ½ cup onion, chopped 3 tsp chili powder ¼ tsp garlic powder 1 large green pepper, chopped 2 (15 oz.) cans small red beans or black beans, drained and rinsed 2 (14.5 oz.) cans diced tomatoes with juice ½ cup tomato paste 1 ½ cups dry elbow macaroni ½ cup shredded reduced fat cheddar cheese Directions: • Spray a 4-6 quart saucepan or large skillet with non-stick vegetable

spray; add ground meat, onions, garlic, chili powder, and green pepper. Chop up meat and stir until meat is cooked through and no longer pink (ground turkey should turn white).

• Meanwhile, cook the macaroni following package directions, omit salt. • Add the drained beans, tomatoes, and tomato paste to the ground

meat and mix. Bring sauce to a boil, and reduce heat. Cover and simmer for 4-5 minutes, stirring occasionally. Add water if sauce becomes too thick.

• Combine cooked macaroni and sauce. Sprinkle with cheese. Cover

and cook over low heat until cheese melts. From: University of New Hampshire Cooperative Extension Submitted by Debbie Luppold: “David Leonard, Educational Program Coordinator, shared this recipe with all of our staff. It has been a favorite in programs, at our celebrations and is part of our statewide Quick and Easy Meals for Less cookbook.”

6 | P a g e

Chinese Chicken Salad Serves: 10 Serving size: ½ cup Ingredients: 1 package of Oriental flavored Top Ramen noodles 2 cups shredded green or red cabbage 3 Tbsp unsalted, dry roasted peanuts, finely chopped ½ cup minced scallions ½ cup chopped red pepper 1 Tbsp olive oil ½ lb cubed cooked chicken 6 Tbsp rice vinegar 1 Top Ramen Noodle Oriental flavor packet Directions: • Shred cabbage and put into a large bowl. • Add red peppers, scallions, unsalted peanuts, rice vinegar and olive

oil. Mix in flavor packet. • Combine chicken with the cabbage mixture. • Break up ramen noodles on top. Serve cold. From: University of Connecticut Extension Submitted by Heather Pease: “”I began making this dish with participants who had just been released from jail. Ramen Noodles were and are a staple of their diet. I use Ramen Noodles in my Nutrition Facts label reading lesson as an example of serving size and “excesses” provided in a food. Although Ramen Noodles can be considered a negative in our diet, providing small amounts of nutrients, lots of calories, sodium and fat, this recipe uses Ramen Noodles while enhancing and stretching nutrition and taste. All of my recipes are the foundation for other recipes. This recipe can become a soup or a Lo Mein with a few changes. Please ask participants if there are any food allergies to peanuts or nuts, as they can be omitted.”

7 | P a g e

Copper Penny Salad Serves: 8 Serving size: ½ cup Ingredients: 2 lbs carrots, cut in ¼ inch slices, cooked (or 2 cans 14.5 oz. sliced carrots) 1 raw onion sliced thin 1 raw green pepper, diced 1 (10.5 oz.) can tomato soup, reduced sodium 2 Tbsp salad oil ½ tsp black pepper ½ cup sugar ¼ cup vinegar 1 tsp dry mustard Directions: • Mix and bring to a boil: tomato soup, salad oil, black pepper, sugar, vinegar

and mustard. • Slice/dice vegetables as directed. • After soup mixture begins to boil, mix all ingredients together. Refrigerate.

This salad can be stored in the refrigerator for up to two weeks. • Enjoy! From: Iowa State University Extension Submitted by Stacia Sanny: ”On behalf of Susan Klein- Nutrition & Health Field Specialist. Just how can we make carrots a fun food? Jo Pickett, hired as one of the first EFNEP program assistants in Iowa took on the challenge. Her idea was to make a refrigerated salad. This recipe has been shared with hundreds of EFNEP families and demonstrated at many health fairs throughout the years. It’s a recipe that always surprises people that think cooked or canned carrots are a hot dish. Furthermore, the name of this recipe is appropriate for the 40th Anniversary of EFNEP in 2009 as we are currently teaching people how to count their “copper” pennies.”

8 | P a g e

Crispy Oven-Baked Pork Chops Serves: 4 Serving size: 1 chop Ingredients: 1 cup cornflakes or other flake cereal ½ tsp garlic powder ½ tsp paprika 1 egg, slightly beaten 4 thin pork chops (about 1 pound total) Non-stick cooking spray Directions: • Preheat oven to 350° F. • Spray a cookie sheet with non-stick cooking spray. • Put flake cereal in plastic zip bag. Close bag and crush cereal flakes into

small pieces. • Add seasoning to the bag and shake to mix evenly. • In a small flat container, beat the egg with a fork until slightly foamy. • Dip one chop at a time in the beaten egg. • Drop pork chop in the bag of crushed cereal and shake to cover with

crumbs. • Place each pork chop on the cookie sheet after it is covered in crumbs. Leave space between each

piece of meat. • Bake for 20 minutes until crust is brown and crispy. From: EFNEP – North Carolina Cooperative Extension

9 | P a g e

Festive Tuna Salad Serves: 3 Serving size: ½ cup Ingredients: 2 Tbsp light mayonnaise 2 Tbsp plain nonfat yogurt ½ tsp dry tarragon leaves (optional) 1 (6-9 oz.) can white tuna packed in water, drained ¾ cup red seedless grapes (about 30 grapes) ½ cup celery (about 2 stalks), chopped 2 Tbsp pecans, chopped 2 cups lettuce, chopped or 2-3 large lettuce leaves Directions: • Combine light mayonnaise and yogurt in a one quart bowl. • Add tarragon and tuna. Break up tuna into small pieces with a fork. • Rinse grapes and cut in half on clean cutting board. Add to tuna. • Rinse celery to remove dirt. Cut off ends. Chop into small pieces. Add

to tuna. • Add chopped pecans to tuna. • Mix all ingredients well with a spoon. • Serve on a bed of chopped lettuce or lettuce leaves. From: University of Georgia Submitted by Gail Hanula: “Main dish salads are great for hot, humid summer evenings in the South. This recipe was developed for Georgia EFNEP’s new “Meals in Minutes” recipe series that focuses on increasing fruits, vegetables and low fat dairy foods. Lower in fat and higher in calcium than a traditional tuna salad, Festive Tuna uses a mixture of nonfat plain yogurt and light mayonnaise as the dressing. At one program in Atlanta, a participant said she would never add fruit to tuna salad. Other participants sampled the Festive Tuna and commented positively. She decided to try a sample and proclaimed to all that she planned to make Festive Tuna for dinner that night! The recipe is easy to demonstrate and novel because grapes, tarragon, and pecans are often added to chicken salad, but not to tuna. Although nuts can be expensive, pecan trees grow in Georgia and participants can often find unshelled pecans. Tarragon is optional, but shows how flavor can be added to food with herbs and spices. “

10 | P a g e

Fiesta Salad Serves: 8 Serving size: ½ cup Ingredients: 1 (15 oz.) can black-eyed peas, drained and rinsed 1 (15 oz.) can whole kernel corn, drained and rinsed ½ cup chopped green pepper ½ - 1 cup chopped onion Marinade: ¼ cup vegetable oil ½ cup sugar or equivalent amount of artificial sweetener ¼ cup vinegar Directions: • Mix peas, corn, green pepper, and onion in a bowl. • In a separate bowl, combine oil, sugar, and vinegar and stir well. • Pour marinade over vegetables and mix well. • Chill 4–8 hours in refrigerator before serving. From: EFNEP – North Carolina Cooperative Extension

11 | P a g e

Fresh Salsa with Black Beans Serves: 8 Serving size: ½ cup Ingredients: ½ cup frozen corn 1 (15 oz.) can black beans, drained and rinsed 1 cup diced fresh tomatoes ½ cup diced onion ½ cup diced green sweet bell pepper 2 Tbsp lime juice 2 cloves finely chopped garlic ½ cup picante sauce Directions: • Wash your hands and the work area. • If using fresh corn, cook it as desired. If using frozen corn, let it thaw. • Combine all ingredients in a large bowl and stir to mix. • Cover and refrigerate for 2 hours or more to allow flavors to blend. • Serve cold with low fat baked tortilla chips or with baked potatoes, meat, fish or chicken. • Cover and refrigerate leftovers within 2 hours. From: Kansas State University Cooperative Extension Submitted by Nakry Toy: “I prepare this in the class and everyone loves to eat it and ask for some more. Most often they don’t like the smell of the onion and pepper, but they finally prepare it for their family.”

12 | P a g e

Fried Rice Serves: 6 Serving size: 1 cup Ingredients: 2 Tbsp vegetable oil 3 cups cooked brown rice, cooled 1 carrot, cut into ¼ inch slices ½ green pepper, chopped ½ cup onion, chopped ½ cup broccoli, chopped 2 Tbsp soy sauce, low sodium ½ tsp black pepper ½ tsp garlic powder 2 eggs, beaten ¾ cup chicken, cooked, bite size pieces Directions: • Heat oil in a large skillet over medium heat. • Add rice and stir for 5 minutes. • Stir in carrot, green pepper, onion, broccoli, soy sauce, black

pepper and garlic powder. Cook until vegetables are tender. • Remove mixture from pan. Pour eggs into pan and scramble. • Put vegetable mix and rice back in pan and mix with scrambled

eggs. • Add chicken and cook until hot. • Refrigerate leftovers. From: Colorado State University Submitted by Katie Rogers: “We submitted this recipe from our curriculum because educators and participants really seem to like it. The recipe is perfect for EFNEP because it incorporates healthy eating messages with the brown rice, vegetables and protein. It is simple, inexpensive, and participants can utilize leftovers that they might otherwise throw out, in this recipe.”

13 | P a g e

Fruity Oatmeal Bars Serves: 20-24 Serving size: 1 bar Ingredients: 1 ½ cup raisins 1 ½ cups pitted prunes ¾ cup orange juice ¾ cup water over medium heat 1 Tbsp orange zest ½ cup soft margarine ½ cup light brown sugar, firmly packed 1 ½ cups all purpose flour 1 tsp cinnamon ½ tsp baking soda 1 cup old-fashioned rolled oats Directions: • Finely chop raisins and prunes. • Prepare the filling by combining the raisins, prunes, orange juice and water in a medium saucepan.

Bring to a boil, stirring occasionally. • Continue to boil, stirring for 10 minutes until the mixture thickens. • Remove from heat and stir in orange zest. Let cool completely. • Preheat oven to 400 degrees F. Line a 13x9x2 inch pan with aluminum foil and spray with cooking

spray. • Prepare the crust by mixing margarine and brown sugar until well blended. • Mix the dry ingredients and oats until the mixture is crumbly. • Press half of the oat mixture into the prepared pan. • Spread filling in an even layer over the oats and sprinkle the remaining oat mixture over the fruit,

pressing down lightly. • Bake for 25 minutes or until the top is golden. • Cut into 20-24 pieces. Serve as a snack or with a meal. From: Louisiana State University Cooperative Extension AgCenter Submitted by Jan Coussan: “This is an ideal recipe for a lesson on grains or a lesson on fruit. It is easy to prepare, a good source of vitamins and fiber. It is reminiscent of a date cookie my Grandmother made.”

14 | P a g e

Guilt Free Alfredo Serves: 6 Serving size: about 1 cup Ingredients: ¼ cup whole wheat flour ¼ tsp garlic powder or 2 cloves minced garlic 1 ⅔ cup fat free chicken stock ¼ tsp pepper ⅓ cup plain, low fat yogurt 4 cups cooked whole wheat pasta ¼ cup grated parmesan cheese fresh parsley Directions: • Combine flour and garlic in saucepan, season with pepper. • Slowly stir in stock until smooth. • Cook over medium heat 4-5 minutes, stirring constantly (a whisk works well)

or until mixture simmers and thickens. • Remove from heat and stir in yogurt. • Toss with pasta and parmesan cheese. Garnish with parsley. From: University of Maine Cooperative Extension Submitted by Linda Trickey: “Many of our clients when asked about favorite recipes in the winter, often name high-calorie choices and Alfredo Sauce is always a popular selection. This is a low-fat, lower calorie choice that is as tasty and satisfying as the richer counterpart.”

15 | P a g e

Hearty Vegetable Salad Serves: 8 Serving size: ½ cup Ingredients: 1 (15 oz.) can baby green lima beans, drained 1 (15 oz.) can whole kernel corn, drained 1 medium tomato, chopped ¼ cup onion, chopped ⅓ cup Italian dressing, fat free black pepper to taste Directions: • Heat lima beans and corn in microwave. • In large bowl, combine lima beans, corn, tomatoes, and onions. • Pour Italian dressing over vegetable mixture and toss. Add black

pepper to taste. • Serve immediately or chilled. From: EFNEP – North Carolina Cooperative Extension

16 | P a g e

Liver Nips Serves: 8 Serving size: 1 nip Ingredients: 1 lb beef liver 3 lb beef roast 2 quarts water 1 medium onion, grated 3 cups flour ½ tsp sage ¾ tsp baking powder 2 eggs, beaten ¼ tsp pepper ½ tsp salt Directions: • Combine liver, beef roast and water together and cook gently on the stove

top. • Remove the liver when cooked through. Continue cooking the beef roast

until tender, adding more water if needed. • Grind the liver and mix with the grated onion. • Add sage, baking powder, eggs, pepper and salt. Mix well • Mix with 3 cups of the beef/liver broth and 3 cups of flour making a stiff batter. • Remove the beef roast and bring the broth to a boil. Drop the batter from a teaspoon into the boiling

broth, stir lightly. • Cook until the batter has expanded to double the original size. Enjoy the Liver Nips with the Beef

Roast. From: Clemson University Cooperative Extension, South Carolina Submitted by Mary Ann Mobley: “Liver Nips was a dish my mother always made when we had a family gathering like Thanksgiving, New Years Day or just for Sunday dinner after church. It was never made in the summer because mother said it was much too heavy for a summer meal. Liver Nips was one of our favorite dishes in the winter. “

17 | P a g e

Mackerel Soup Serves: 13 Serving size: 1 cup Ingredients: 10 cups water 1 cup pumpkin, canned 5 medium tomatoes ½ cup rice ¼ - ½ tsp fresh oregano leaves ¼ - ½ tsp fresh basil leaves 1 can mackerel, 15 oz. drained ½ cup coconut cream 1 cup breadfruit 2 tsp ginger, minced 1 cup bele leaves (hibiscus leaves) 1 cup drumstick leaves 1 cup pumpkin tips 1 tsp salt Directions: • Cook rice, pumpkin, breadfruit, tomatoes, and ginger in water. • Add mackerel, oregano and basil. • When it’s done add bele and drumstick leaves and pumpkin tips and

cook for 3-4 minutes. • Remove pot from stove. • Add coconut cream. Return pot to stove and heat. • Remove pot from stove just before it boils and it is ready to serve. Note: Substitute 3 cups of spinach for bele leaves, drumstick leaves and pumpkin tips. From: American Samoa, ASCC Land Grant Submitted by Rebecca Fiame: “This recipe is a typical Samoan dish,the ingredients are very affordable, the dark green leaves are locally available grown on the island. It is recommended for elderly and young children who have problems with teething. My mother taught me cooking with preparing this dish. I have eaten it since I was a child.”

18 | P a g e

Maribel’s Hot Salsa Serves: 5 Serving size: about ½ cup Ingredients: 1 lb red tomatoes or 1 (16 oz.) can tomatoes 2 jalapeno peppers 6 sprigs cilantro 3 medium cloves garlic ⅓ tsp oregano salt to taste Directions: • Cook tomatoes and jalapeno peppers together. Let cool slightly. • Put all ingredients into the blender. Cover top with a towel to avoid being

burned by hot mixture. Blend until vegetables are chopped fine. • Serve immediately or refrigerate overnight for better flavor. From: University of Arizona Cooperative Extension Submitted by Maribel Juarez: “Mexican salsas were traditionally produced using the molcajete,(a stone tool, the traditional Mexican version of the mortar and pestle) although blenders or food processors are now more commonly used. Some examples include: salsa roja (“red sauce”), pico de gallo (“rooster’s beak”), salsa verde (“green sauce”), salsa taquero (“Taco sauce”), and guacamole. Many other salsas are made with mint, pineapple, or mango. Salsas are: low in cost, good in taste, rich in nutrients, quick and easy to prepare, require few ingredients, reflect local food traditions, utilize locally-grown foods, delicious and a fun snack for children and the story behind is millenary.”

19 | P a g e

Marinated Vegetables Serves: 12 Serving size: ¾ cup Ingredients: 1 (15 oz.) can peas, drained and rinsed 1 (15 oz.) can corn, drained and rinsed 1 (5 oz.) can water chestnuts, drained, rinsed and sliced 1 (4 oz.) jar pimento, drained and rinsed 1 (8 oz.) can sliced mushrooms, drained and rinsed 1 large green pepper, sliced in small strips 1 large onion, chopped 1 cup sliced celery Marinade: ½ cup oil ⅓ cup sugar ¼ cup vinegar 1 Tbsp wine vinegar 1 ½ tsp low sodium soy sauce ½ tsp dry mustard ¼ tsp paprika 1 clove garlic, crushed salt and pepper to taste Directions: • Pour marinade over vegetables and refrigerate overnight. From: Clemson University Extension, South Carolina Submitted by Blond Simmons: “Because of the nutritional value and taste, this recipe has become a family favorite. This recipe was given to me by a friend and I modified it.”

20 | P a g e

Ninja Turtle Green Go Juice Serves: 8 Serving size: 6 ounces Ingredients: 1 cup chard or kale, roughly chopped 1 (12 oz.) frozen pineapple juice concentrate 4 ½ cups water (3 frozen concentrate cans) ½ tsp vanilla Directions: • In a blender, combine the thawed pineapple juice concentrate and the

greens. • Blend them on high until all the greens are completely smooth. • Add the water and vanilla and blend on high again until thoroughly

mixed. From: University of Alaska Cooperative Extension Submitted by Marsha Munsell: “I came up with this recipe to feature the abundant chard and kale that grows in our gardens in Alaska and to encourage young and old to consume more dark green vegetables. I made 5 gallons of this drink to give away in small cups at a kid’s day at our botanical gardens last summer. If you serve it as just a smoothie the kids were less likely to drink the green drink. But if it was served as “Ninja Turtle Green Go Juice” they drank it up.”

21 | P a g e

One-Pan Chicken Tetrazzini Serves: 6 Serving size: 1 cup Ingredients: 1 medium onion ¼ cup chopped celery 2 Tbsp water 1 (10.5 oz.) can cream of chicken soup, 98% fat free 2 ¼ cups low sodium chicken broth 1 tsp lemon juice pepper to taste 2 cups cubed cooked chicken ½ lb uncooked spaghetti ½ cup reduced fat shredded cheese (optional) Directions: • In a large pan, sauté onion and celery in water until tender. • Add soup, broth, lemon juice and pepper. Mix well. • Add chicken and uncooked spaghetti. Bring to a boil. • Turn heat to low and cook 15-20 minutes or until spaghetti is done. • Sprinkle with desired amount of cheese and serve. From: Clemson University Extension, South Carolina Submitted by Jannie Gist: “This dish was one that was well enjoyed at one of our EFNEP trainings in Spartanburg, SC. It was a food demonstration that was prepared by a group of NEA’S. It is also one that my clients enjoy as a combination of foods from the pyramid. It is very easy to prepare and there are not a lot of pots and pans involved to clean.”

22 | P a g e

Peach Crisp Serves: 9 Serving size: ½ cup Ingredients: 4 ½ cups sliced, peeled peaches 1 Tbsp lemon juice ¼ cup sugar ¼ tsp cinnamon Topping: ½ cup quick oats, uncooked ¼ cup flour ¼ cup packed brown sugar ½ tsp cinnamon 3 Tbsp margarine Directions: • Combine peaches, lemon juice, sugar, and cinnamon. Put

mixture in a lightly greased 8 inch square baking pan. • In a small bowl, combine the oats, flour, brown sugar, and

cinnamon. Cut in the margarine until the mixture is crumbly. • Sprinkle topping over the peach mixture. • Bake for 45 minutes at 350° F. From: Clemson University Cooperative Extension, South Carolina Submitted by Jannie Gist: “I think everyone loves a good peach cobbler from time to time. But this one is low in calories, simple to make and contains some fiber. I have several clients that still use this recipe for holiday occasions. It is one that is not only likeable to adults but also to children. It is a way of using up those peaches in the summer for those that have peach trees and for those that purchase a lot of peaches to can for the winter months, when they are not in season.”

23 | P a g e

Salmon Patties Serves: 4 Serving size: 2 patties Ingredients: 1 (15.5 oz.) can salmon or 2 cups cooked salmon 2 cups soft bread crumbs ¼ cup chopped onion 2 eggs ⅓ cup 1% milk 1 tsp dry thyme leaves 2 Tbsp lemon juice 1 ½ tsp vegetable oil Directions: • Drain canned salmon. (If using leftover cooked salmon, remove

any bones.) • Mash the salmon with a fork. Chop onion. • Mix together salmon, onion, bread crumbs, eggs, milk, and lemon

juice. Crush thyme in hand and add it. • Shape mixture into 8 patties. • Heat skillet over medium heat. Pour 1 teaspoon oil on skillet and spread to coat surface. Cook 10

minutes on first side then flip and finish cooking second side, another 8 to 10 minutes. • Serve immediately. Note: May cool then freeze to serve later. To freeze, wrap salmon patties in foil. Reheat salmon patties by thawing and reheating in the foil for 15 to 20 minutes in a 300° F oven. From: University of Alaska Fairbanks Cooperative Extension Service Submitted by Julie Cascio: “When the salmon come back to the Matansuka-Susitna Valley rivers in Alaska, fishermen line the banks. People catch fish for subsistence use or to supplement their diets. Years when the runs are plentiful freezers are stocked with fish, or the fish is preserved in jars to store on shelves. A favorite recipe uses leftover baked salmon or a jar of canned salmon to make a quick meal of patties.”

24 | P a g e

Sweet Potatoes and Apples Serves: 6 Serving size: ½ cup Ingredients: Non-stick cooking spray 1 (16 oz.) can sweet potatoes (may use 3 fresh sweet potatoes) 2 large apples ¼ cup raisins ⅓ cup pineapple or orange juice 2 tsp packed brown sugar or 2 Tbsp regular sugar 2 Tbsp margarine 1 tsp cinnamon Directions: • Preheat oven to 350° F. • Lightly spray a baking dish with non-stick cooking spray. • Wash, peel, and slice apples (and fresh sweet potatoes if using.) • Drain canned sweet potatoes. • Layer sweet potatoes and apples in the sprayed baking dish. • Sprinkle sweet potatoes and apples with raisins. • In a separate cup, mix juice and sugar. Pour juice mixture over sweet potatoes, apples, and raisins. • Cut margarine into small bits and distribute evenly across the top of the casserole. • Sprinkle cinnamon over fruit. • Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer.

Potatoes should be tender and cooked through. From: North Carolina Cooperative Extension, EFNEP

25 | P a g e

Tofu Pumpkin Pie Serves: 8 Serving size: 1/8 of the pie Ingredients: 10 oz. silken tofu, blended in a food processor or blender until shiny and smooth 1 (15 oz.) can pureed pumpkin ¾ cup granulated sugar ½ tsp salt 1 tsp ground cinnamon ½ tsp ground ginger ½ tsp ground cloves 1 9-inch unbaked pie shell Directions: • Preheat oven to 425° F. • Cream together pumpkin and sugar. Add salt, and blended tofu,

mixing until everything is well blended together. • Pour into pie shell and bake at 425° F for 15 minutes. • Lower the heat to 350° F and bake an additional 40 minutes. • Pie is finished when a toothpick inserted in the center comes out

clean. From: University of Maine Cooperative Extension Submitted by Linda Trickey: “This is a great way to introduce clients to the versatility of tofu.”

26 | P a g e

Tuna Tofu Salad Serves: 8 Serving size: 1 cup Ingredients: 1 head lettuce 1 small bunch parsley 1 medium onion or ½ bunch green onions 2 medium tomatoes 1 (20 oz.) container firm tofu 1 (6 oz.) can tuna in water Dressing: ¼ cup soy sauce, reduced sodium 1 tsp sesame oil 3 tsp sugar Optional: toasted sesame seeds Directions: • Chop lettuce, parsley, and onion. • Dice tomatoes. • Drain and cut tofu into bite-sized pieces. • Drain tuna. • In a jar, mix dressing ingredients: soy sauce, sesame oil, sugar and optional: sesame seeds together.

Cover and set aside in refrigerator until ready to serve. • In a large bowl, toss lettuce, parsley, onions, tomatoes, tofu, and tuna. Refrigerate until ready to

serve. • Just before serving, pour dressing on salad and toss. From: University of Hawaii Submitted by Roxane Bega: “This is a great recipe. Our clients love tuna and the homemade dressing in this recipe. They learn how easy it is to prepare their own dressing using ingredients from their own homes and how inexpensive it can be to make. I always use this recipe with my military and immigrant groups, mainly because a lot of them have never tasted tofu and are reluctant to try it. However, after they try it, they are more likely to try it in other recipes. I first ate this recipe about 17 years ago when I became an EFNEP PA. We used to do food labs at all our training meetings. This is one of the first ones I learned during my training. This, I feel, is a great local recipe, mainly because of Hawaii’s unique mixture of ethnicities, mostly any recipe is accepted by our clients because of all the different foods we are exposed to here in Hawaii.”