Nutritional Education

A special thank you to the ACU Nutrition Department for providing us with their creative knowledge and expertise on eating healthy with foods one receives from the Food Pantry on Walnut.

Need meal preparation inspiration? Below you can find easy-to-follow recipes using the produce you may receive at the Food Pantry from our community gardens.  

Beef & broccoli Stir Fry

This recipe for beef and broccoli stir fry is a classic dish of beef sautéed with fresh broccoli florets and coated in a savory sauce. You can have a healthy and easy dinner on the table in less than 30 minutes!

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Author: Sara Welch 

Ingredients 

  • 1 1/4 lbs flank steak thinly sliced
  • 1 tablespoon + 1 teaspoon vegetable oil divided use
  • 2 cups broccoli florets
  • 2 teaspoons minced fresh ginger
  • 1 teaspoon minced garlic
  • 1/4 cup oyster sauce
  • 1/4 cup beef broth or water
  • 1 teaspoon sugar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon soy sauce
  • 1 teaspoon cornstarch
  • salt and pepper to taste

Instructions 

  1. Heat 1 teaspoon of oil in a large frying pan over medium heat. Add the broccoli and cook for approximately 4 minutes or until tender.
  2. Add the ginger and garlic to the pan and cook for 30 seconds more.
  3. Remove the broccoli from the pan; place on a plate and cover.
  4. Wipe the pan clean with a paper towel and turn the heat to high. Add the remaining tablespoon of oil.
  5. Season the steak pieces with salt and pepper and add them to the pan in a single layer - you may need to do this step in batches. Cook for 3-4 minutes on each side until browned and cooked through.
  6. Add the broccoli mixture back to the pan and cook for 2 more minutes or until warmed through.
  7. In a bowl whisk together the oyster sauce, beef broth, sugar, sesame oil and soy sauce. In a small bowl mix the cornstarch with a tablespoon of cold water.
  8. Pour the oyster sauce mixture over the beef and vegetables; cook for 30 seconds. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
  9. Serve immediately, with rice if desired.

Nutrition

Calories: 266kcal | Carbohydrates: 6g | Protein: 32g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 85mg | Sodium: 570mg | Potassium: 627mg | Fiber: 1g | Sugar: 1g | Vitamin A: 285IU | Vitamin C: 40.6mg | Calcium: 56mg | Iron: 2.5mg

Buffalo Cauliflower appetizer 

 

Easy Buffalo Cauliflower is baked - not fried - and delivers all of the flavors of fried buffalo chicken wings in a lighter, but equally tasty appetizer or main dish!

Prep Time: 10 minutes
Cook Time: 25 minutes
Servings: 6
Author: Tiffany 

Ingredients

For the Cauliflower:
  • 1 head cauliflower, chopped into florets 1 teaspoon salt
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon smoked paprika 1/4 teaspoon black pepper 3/5 cup milk

For the Buffalo Sauce:

  • 1/2 cup buffalo wing sauce
  • 3 tablespoons salted butter (add 1/8 teaspoon salt if using unsalted butter)
  • 2 tablespoons honey
  • ranch or blue cheese dressing for serving

Instructions 

  1. Preheat oven to 450 degrees and grease a baking sheet.
  2. Stir together salt, garlic powder, onion powder, smoked paprika, and black pepper. Stir in milk.
  3. Dip cauliflower in the milk mixture, turning to coat completely, shake off excess and arrange in a single layer on prepared baking sheet.
  4. Bake for 10 minutes, use a fork to turn over cauliflower pieces, and bake another 10 minutes.
  5. While cauliflower is baking, combine buffalo wing sauce, butter, and honey in a medium sauce pan. Bring to a boil over medium heat, cook 2-3 minutes, then remove from heat.
  6. Brush buffalo sauce all over the baked cauliflower, bake another 10 minutes (I like to broil it for the last 2-3 minutes).
  7. Serve fresh with ranch or blue cheese dressing for dipping.
Quinoa Salad with Garden Veggies // Apricot Peach smoothie

Quinoa Salad

Total Time: 20 minutes 

Quinoa salad doesn't get easier than this! This Easy Quinoa Salad with Garden Veggies is a Simple yet protein-packed, clean eating recipe perfect for a cold lunch or healthy side for dinner. Made gluten-free and vegetarian with kale, zucchini, and fresh herbs and topped with a sweet citrus dressing. Best topped with lots and lots of feta cheese!

Ingredients 

For the Salad:
  • 6 cups cooked quinoa or rice 
  • 6 cups kale, washed and finely chopped or shredded (from 3-6 leaves) 
  • 3 cups finely chopped bell pepper 
  • 3 cups cherry or grape tomatoes, halved or quartered 
  • 1 1/2 cup (packed) fresh herbs, roughly chopped (for example, basil and parsley)
  • 3/4 cup finely chopped red onion 
  • 1 1/2 cup feta cheese, optional 
For the Dressing:
  • 18 tablespoons olive oil 
  • 6 tablespoons honey 
  • 6 tablespoons lemon juice, freshly squeezed 
  • 3 tablespoon dijon mustard
  • 3 small clove of garlic, minced or finely grated 
  • 1 1/2 teaspoon dried dill (optional)
  • 3/4 teaspoon pepper 
  • 3/4 teaspoon salt

Instructions

  1. In a large mixing bowl, add the quinoa, kale, pepper, zucchini, tomatoes, herbs, and onions. Stir to combine.
  2. Add all the dressing ingredients to a mason jar with a tight-fitting lid and shake well, until combined and smooth. Alternatively, whisk all ingredients together in a small mixing bowl.
  3. Pour the dressing over top and toss to combine well. Season with additional salt and pepper, if needed. 
  4. Top with feta cheese (if using). 
  5. Salad will stay refrigerated for up to 3 days. 

Apricot-Peach Smoothie

Total Time: 10 minutes 

Puree juicy summer peaches and apricots together in this delicious summer smoothie recipe for a fruity flavor that masks the hidden veggies (sweet carrots) for a healthy breakfast or snack the whole family will love. 

Ingredients

  • 3/4 cup unsweetened almond milk 
  • 1/2 cup fresh or frozen sliced apricots
  • 1/2 cup frozen sliced peaches 
  • 1/2 cup chopped carrot
  • 1 teaspoon vanilla extract 
  • 1 teaspoon honey 

Instructions 

Combine almond milk, apricots, peaches, carrot, vanilla, and honey in a blender. Puree until smooth. 

Nutrition facts

About 1 1/2 Cups Per Serving: 153 calories; protein 326 g; carbohydrates 30g; dietary fiber 5.3g; sugars 23.3g; fat 2.6g; saturated fat 0.1g; vitamin a iu 12955.9IU; vitamin c 17.4mg; folate 23mcg; calcium 375.2mg; iron 1 mg; magnesium 23.8mg; potassium 607.5mg; sodium 173.2mg; thiamin 0.1mg; added sugar 6g. Exchanges: 1 Fruit, 1 Vegetable, 1/2 Fat, 1/2 Carbohydrate
Tuna Salad & Cole Slaw

Tuna Salad

Total time: 15 minutes 
Servings
Calories: 99kcal
Author: Lisa Bryan
Tuna salad is a light and fresh comfort food classic. Made with a few simple ingredients it's an easy, flavorful and healthy lunch recipe. 

Ingredients

  • 2 5-ounce cans of tuna
  • 1/4 cup mayonnaise
  • 1 stalk of celery diced
  • 2 tablespoons red onion diced
  • 1-2 tablespoons chopped parsley chives and/or other herbs
  • 1/2 tablespoons Dijon mustard
  • salt and pepper to taste

Instructions 

  1. Drain the liquid from the tuna cans. Then, add the tuna, mayonnaise, diced celery, diced red onion, herbs, Dijon mustard, salt and pepper to a mixing bowl.
  2. Stir all of the ingredients together until well combined.

Cole Slaw Recipe 

Servings: 6 people
Calories: 34 kcal 

Enjoy the tuna salad plain out of a bowl, wrapped up in lettuce, or in a sandwich. Quick and easy vinegar coleslaw recipe, homemade with simple ingredients, from scratch in one pot or bowl in 10 minutes. Crunchy shredded cabbage is flavored with apple cider vinegar dressing and sweetened with honey.

Ingredients

  • 1/4 cup Olive oil
  • 1/4-1/3 cup Apple cider vinegar Adjust quantity, based on your preference.
  • 1-2 tbsp Honey
  • 1 tbsp Dijon mustard
  • 1 tsp Celery seeds
  • Salt & Pepper To taste
  • 1.5 bags Shredded coleslaw mix 16 oz. bag, 3 color mix
  • 1/2 cup Red onions Thinly sliced
  • 1 Carrot Shredded, Medium size
  • 1/4 cup Nuts Roughly chopped, Any nuts of your choice

Instructions

  1. In a large mixing bowl or salad bowl, add oil, vinegar, honey, mustard, celery seeds, salt, pepper and mix until smooth.
  2. Add shredded coleslaw mix, red onions, carrots and mix until combined.
  3. Optional- Let it rest for 10 minutes to allows the flavors to develop.
  4. Sprinkle nuts on top and enjoy!
Trail mix & Summer Chili

Trail Mix and Summer Chili 

 

Healthy Trail Mix

Ingredients

  • 1 cup Walnuts
  • 1 cup Pecans
  • 1 cup Cereal (substitute for popcorn, pretzels, or similar snack)
  • 1 cup Sunflower seeds
  • 1 cup raisins
  • ¼ Teaspoon of salt
  • ½ Teaspoon of cinnamon

Directions

Combine all together in a medium-sized mixing bowl. Mix until evenly distributed. Store in airtight container if not serving immediately. Note: Feel free to substitute for other nuts if you do not have ones listed. This recipe is flexible and can accommodate to your preferences and available foods.

Summer Vegetable Chili 

Ingredients

  • Bell pepper – 1 diced
  • Black beans – 15 oz. can
  • Pinto beans – 15 oz. can
  • Garlic cloves – 3 minced
  • Onion – 1 diced
  • Corn – 1 15 oz. can
  • Squash – 1 cubed
  • Zucchini – 1 cubed
  • Tomatoes – 2 cubed
  • Vegetable broth – 2 cups
  • Chili powder – 2 tablespoons

Instructions

Sautee onions in a small amount of oil or margarine.  Add other ingredients and stew until desired tenderness.