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Recipes

Recipes

These recipes are provided as healthy meal ideas.

Food Guide Pyramid

Brown Sugar Oatmeal Muffins:
(from the Spokesman-Review)

  • Nonstick cooking spray
  • 1 cup old-fashion oats
  • 1 cup whole wheat flour
  • 1/2 cup all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 2 large eggs
  • 3/4 cup firmly packed brown sugar
  • 3/4 cup milk
  • 1/4 cup (1/2 stick) butter melted; or vegetable oil
  • 1 teaspoon vanilla extract

Preheat oven to 400 degrees.
Grease muffin pan or line with paper baking cups.

In a large mixing bowl, combine oats, flour, baking powder and salt. 
In another bowl, whisk together the eggs and brown sugar until smooth. Add the milk, melted butter and vanilla to the egg mixture. Pour over the dry ingredients and fold in until just moistened. Scoop the batter into muffin cups.  Bake for about 20 minutes or until springy to the touch in the center.  Turn out onto a rack to cool.

Open-Faced Bean Sandwich

  • 6 French or Italian rolls
  • 1 1/2 cups refried black beans (canned)
  • 1 cup grated Monterey Jack cheese
  • Salsa

Preheat broiler or grill

Split each roll in half lengthwise and spread each cut side with a layer of beans 1/4 inch thick. Sprinkle the cheese evenly over the beans. Arrange the split rolls on a baking sheet and place in the broiler (grill) 4-6 inches below the heat source. Broil (grill) until the bread is crunchy and the cheeses are melted and the beans are bubbly, 6-8 minutes. Serve hot with the salsa on the side.

Baked Salmon with Carrot-Zucchini Stuffing
(from the American Cancer Society)

  • 4 4oz salmon steaks
  • 1 tablespoon corn oil margarine
  • 1 small onion, finely chopped
  • 3 cups zucchini, shredded
  • 1 cup carrot, shredded
  • 1/4 cup parsley, minced
  • 1 to 2 table spoons fresh basil or tarragon, minced
  • or 1/2 to 1 teaspoon dried basil or tarragon
  • 1 teaspoon fresh lime juice
  • Salt and pepper to taste

Preheat oven to 350. Melt margarine in a skillet over medium heat.  Add onion and sauté until tender. Add zucchini, carrot, parsley, and basil, mixing lightly. Place vegetable mixture into lightly greased 10x10 inch baking dish. Coat salmon steaks with lime juice. Arrange over vegetable mixture, then sprinkle with salt and pepper. Cover and bake for 30 minutes. Uncover and bake for 10 minutes longer until fish flakes easily. Make 4 servings

Super Spinach Salad
(WIC)

  • 2 pounds fresh Spinach
  • 4 cups fresh strawberries, sliced
  • 2 cucumbers, finely diced
  • Low fat Italian or Ranch Dressing

Wash Spinach and tear into small pieces. Toss spinach, strawberries and cucumbers together. Top with salad dressing.

Fruits & Veggies / Cabbage and Greens
(Because We Care, American Cancer Society Newsletter)

  • 1/2 cup vegetable broth, either homemade or canned
  • 1 head of cabbage, shredded
  • 1 package of collard greens, chopped
  • 1 package turnip greens, chopped
  • 3 scallions, chopped
  • 1 green bell pepper, seeded and chopped
  • 4 clove garlic, crushed
  • 1 package of whole miniature carrots
  • 3 tablespoons pickled pepper juice
  • 1 tablespoon thyme
  • 1 tablespoon white pepper

Heat vegetable broth in a large pot over low to medium heat.  Add cabbage, greens, and garlic and cook for 3 minutes, continuing to add greens as they cook down.  Add carrots, green pepper, and scallions and cook for 2 minutes.  Add thyme, white pepper, and picked pepper juice.  Cook for 15 to 20 minutes and season to taste.  Makes 6-8 servings

1-2-3 Bean Dip

  • 3 cups white or pinto beans, cooked
  • 1/8 cup chili powder (start out using less and add more to taste)
  • 1 teaspoon garlic powder (or garlic salt)
  • 1 teaspoon onion powder
  • or
  • 1 package taco seasoning mix in place of spices

Mash 3 cups of cooked white or pinto beans. Add chili powder to taste, garlic powder (or garlic salt), onion powder--or simply add 1 package of taco seasoning mix. Stir all ingredients together. Serve with chips or veggies. Make 20 servings

Apple Cabbage Slaw (makes 6 servings)

  • 3 cups cabbage, shredded
  • 2 cups apples, sliced
  • 1 cup celery, sliced diagonally
  • 1/2 cup onion rings, thinly sliced (optional)
    • Pineapple Yogurt Dressing
    • 1/3 cup plain low fat yogurt
    • 2 Tbsps. Pineapple juice
    • 1/4 tsp. celery seeds
  • 1. Combine cabbage, apples, celery and onions.
  • 2. Gently toss with Pineapple Yogurt Dressing

Roasted Autumn Vegetables (makes 4-6 servings)

  • 1/4 cup olive oil
  • 1 Tbsp fresh or 1tsp dried sage
  • 1 clove garlic, crushed
  • 1/2lb Brussels Sprouts (cut each in half)
  • 1/2lb Parsnips, washed well and cut into 2'' pieces
  • 1/2lb baby carrots, scrubbed well
  • 1 small butternut squash, peeled, seeded and cut in 1'' pieces

Heat oven to 375 degrees, Mix olive oil with sage and garlic. Place vegetables in a 9'' X 13'' baking pan. Pour olive oil mixture over vegetables, stir to coat. Cover and bake for 25 - 30 minutes, stirring occasionally, until vegetables are tender.

Fruit Pizza (makes 2 Servings)

  • 1 - 8'' flour tortilla
  • 1/2 tsp. sugar
  • 1/8 tsp. ground cinnamon
  • 2 Tbsps. soft cream cheese
  • 1/3 chopped strawberries
  • 1/4 cup blueberries, grapes or peaches

Heat oven to 350 degrees. Place tortilla on ungreased cookie sheet. Bake about 10 minutes or until crisp. Mix sugar and cinnamon. Place hot tortilla on cutting board; spread cream cheese on tortilla. Sprinkle with cinnamon and sugar mixture. Arrange fruit on tip; cut into 4 wedges, serve warm.