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Superfood recipes ppt Presentation Transcript

  • 1. Eggplant dip is similar to hummus and can be used as a side for veggies or as a spread for your sandwiches!Preparation Information Time: 30 minutes Serves: 8 Total Cost:$3.58 Price per Serving: $0.45
  • 2. Ingredients:1 large eggplant 1 16 oz can chickpeas, drained (garbanzo beans) Cooking spray 3 cloves garlic 1/3 cup lemon juice 2 Tbs Peanut butter Salt and Pepper to taste 1 Tbs olive oil-as needed
  • 3. Directions: Peel and slice eggplant about ½ inch thick, and roast in 400 degree oven for approximately 15-20 minutes, or until soft. Be sure to spray the cookie sheet with cooking spray before placing eggplant on the sheet. In a blender or food processor, combine eggplant and remaining ingredients, except oil until smooth. Use a spatula to ensure all of the ingredients are pureed together. Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Serve chilled.
  • 4. Suggestions Use crushed red pepper or cayenne pepper for an added kick. Enjoy with veggies such as carrots or cucumber, on a pita, or as a sandwich spread. Try using black beans or white beans in place of the chick peas. Vegetable oil can be used instead of olive oil. Prepare the night before a party for a great appetizer dish!
  • 5. Calories 153 Cholesterol (mg) 0Calories from Fat 48 Vitamin A - RAE (mcg) 3Calories from SatFat 8 Vitamin B1 - ThiaminProtein (g) 7 (mcg) 0Carbohydrates (g) 21 Vitamin B2 - Riboflavin (mg) 0Sugar (g) 6Dietary Fiber (g) 6 Vitamin B3 - Niacin (mg) 1Soluble Fiber (g) 2 Vitamin B6 (mg) 0InSoluble Fiber (g) 4 Vitamin B12 (mcg) 0Fat (g) 5 Vitamin C (mg) 0Saturated Fat (g) 1Trans Fat (g) 0 Vitamin D - mcg (mcg) 0Mono Fat (g) 3 Vitamin E - Alpha 1Poly Fat (g) 1 Folate (mcg) 113
  • 6. Calcium (mg) 37Iron (mg) 2Magnesium (mg) 43Phosphorus (mg) 126Potassium (mg) 346Sodium (mg) 61Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 7. This eggplant recipe goes great as a side dish. Add some ground turkey or meat substitute to it to make it a meal!Preparation Information Total Time: 1.5 hours Serves: 4 Total Cost: $5.89 Cost per serving: $1.47
  • 8.  Ingredients 1 large eggplant Olive oil for sprinkling Dash of salt (1/8 tsp) 1/4 tsp Pepper 2 Tbsp olive oil 1 clove garlic, finely chopped 1 medium ripe tomato, coarsely chopped 1 onion chopped 1 Tbsp hot sauce 1 C cottage cheese 1/2 C Mozzarella, shredded, divided 1 Tbs Seasoning as appropriate (Italian seasoning, oregano) 1 egg, beaten
  • 9. Directions Set the oven at 400°F Halve the eggplant lengthwise. Place them in the baking dish, cut sides up. Drizzle generously with olive oil and season to taste. Bake for 25 minutes or until tender. Scoop out the eggplant flesh into a mixing bowl with a spoon and mash it with a fork. In a skillet, heat the 2 tablespoons olive oil over medium heat. Sauté chopped garlic over medium heat stirring often for 2 minutes, or until the garlic is fragrant. Add the tomatoes, onions, salt, and pepper, stirring often for 3-4 minutes. Stir in the eggplant flesh and hot sauce. Continue cooking, stirring occasionally, for 7 minutes or until the mixture is pulpy and well flavored. Turn the heat off.
  • 10.  Lower the oven temperature to 375°F. Stir the cottage cheese, 1/4 C mozzarella, seasonings into the eggplant mixture. Let the mixture cool for 5 minutes and add the egg and combine. Fill the eggplant shells back with the stuffing. Return the shells to the baking dish. Bake the eggplant for 30-40 minutes or until the shells are tender when pierced with a fork. During the last 10 minutes of baking, sprinkle ¼ C mozzarella on top of the eggplant.
  • 11. Suggestions Use low fat or fat free options for the cottage and mozzarella cheeses for a lower calorie, healthier dish! Vegetable oil can be substituted for olive oil. 1/2C spaghetti sauce can be used instead of tomatoes.
  • 12. Calories 232 Cholesterol (mg) 37Calories from Fat 90 Vitamin A - RAE (mcg) 100 Vitamin B1 - ThiaminCalories from SatFat 16 (mcg) 0Protein (g) 19 Vitamin B2 - Riboflavin (mg) 0Carbohydrates (g) 28Sugar (g) 11 Vitamin B3 - Niacin (mg) 1 Vitamin B6 (mg) 0Dietary Fiber (g) 6 Vitamin B12 (mcg) 1Fat (g) 10 Vitamin C (mg) 17Saturated Fat (g) 2 Vitamin D - mcg (mcg) 0Trans Fat (g) 0 Vitamin E - Alpha 2Mono Fat (g) 7 Folate (mcg) 50Poly Fat (g) 1 Calcium (mg) 362
  • 13. Iron (mg) 2Magnesium (mg) 45Phosphorus (mg) 328Potassium (mg) 645Sodium (mg) 555Zinc (mg) 2Omega -3 (g) 0Omega - 6 (g) 1
  • 14. This classic Italian dish can be served as an entrée. Try adding some ground turkey or meat substitute to make this a complete meal!Preparation Information Total Time: 1 hr 10 min Serves: 5 Total Cost: $14.27 Cost per serving: $2.97
  • 15. Ingredients 2 large eggplants, sliced lengthwise 3/4-inch thick (8 slices) 5 tablespoons olive oil Cooking spray for baking dish Dash table salt (1/8tsp) 1/2 tsp ground black pepper 2 garlic cloves, minced 1 (15-ounce) container Cottage Cheese 1 large egg 1 1/2 C shredded mozzarella cheese divided 1 tablespoons dried oregano leaves, Italian seasoning or other comparable seasoning 1 16oz jar of spaghetti sauce
  • 16. Directions Preheat oven to 400 degrees F. Arrange sliced eggplant in a single layer on 2 sheet pans. Brush on both sides using 3 tablespoons of oil and season with salt and pepper. Bake the eggplant until it is soft and golden, about 25 minutes. Turn over half way through cooking. After this step lower oven temperature to 350 degrees F. In a medium skillet add 2 tablespoons of oil and sauté the minced garlic for 2 minutes. Add jar of spaghetti sauce and allow it to simmer for at least 10 minutes. In a large bowl add the cottage cheese, egg, 1 C Mozzarella, Italian seasoning, 1/8 teaspoons of salt and 1/2teaspoon pepper. Mix well.
  • 17.  Spray a 13X9 baking dish with cooking spray. Spread half of the spaghetti sauce on the bottom of the prepared baking dish. Lay 4 slices eggplant on top followed by the cheese mixture. Lay another 4 slices of eggplant and finish with marinara sauce. Top with the remaining 1/2 cup Mozzarella. Bake until golden brown, at 350 degrees, for 30 minutes.
  • 18. Calories 324 Cholesterol (mg) 69Calories from Fat 155 Vitamin A - RAE (mcg) 43Calories from SatFat 41 Vitamin B1 - ThiaminProtein (g) 25 (mcg) 0Carbohydrates (g) 32 Vitamin B2 - RiboflavinSugar (g) 20 (mg) 0Dietary Fiber (g) 8 Vitamin B3 - Niacin (mg) 1Soluble Fiber (g) 2 Vitamin B6 (mg) 0InSoluble Fiber (g) 3Fat (g) 27 Vitamin B12 (mcg) 1Saturated Fat (g) 8 Vitamin C (mg) 6Trans Fat (g) 0 Vitamin D - mcg (mcg) 0Mono Fat (g) 12 Vitamin E - Alpha 2Poly Fat (g) 2 Folate (mcg) 49
  • 19. Calcium (mg) 372Iron (mg) 2Magnesium (mg) 39Phosphorus (mg) 207Potassium (mg) 553Sodium (mg) 1014Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 20. A classic buttermilk pancake jazzed up with sweet raspberries makes this a favorite for all ages. Add Raspberries to your favorite pancake mix for an easy morning meal!Preparation Information Total Time: 20 minutes Serves: 4 Total Cost: $6.00 or $1.08 Cost per serving: $1.50 or 0.27 cents for boxed version
  • 21. Ingredients  1 egg 1 Cup buttermilk 2 Tbsp olive oil 1 Cup flour, all purpose 1 Tbsp sugar, granulated 1 tsp baking powder ½ tsp baking soda ½ tsp salt 1 Cup raspberries Cooking spray, olive oil
  • 22. Directions Beat egg in a medium bowl and add remaining ingredients in order listed and beat until smooth. Heat frying pan and spray with cooking spray. Pour batter onto pan using ¼ cup of batter for each pancake. Flip pancakes once bubbles start to form on the top, or until golden brown. Remove from pan once golden brown on both sides.
  • 23. Suggestions Use boxed pancake mix to lower the cost of ingredients. Add additional mix or flour if the batter is too watery. Use low fat buttermilk for a lower calorie option! Don’t have buttermilk? Use 1 Cup milk +1Tbs vinegar instead! Serve with sugar free raspberry jam for an even sweeter morning treat! Try using half whole wheat flour for a higher fiber pancake that will help keep you full for your morning.
  • 24. Calories 247 Cholesterol (mg) 55Calories from Fat 83 Vitamin A - RAE (mcg) 22Calories from SatFat 16 Vitamin B1 -Protein (g) 7 Thiamin (mcg) 0Carbohydrates (g) 34 Vitamin B2 -Sugar (g) 8 Riboflavin (mg) 0Dietary Fiber (g) 3 Vitamin B3 -Soluble Fiber (g) 0 Niacin (mg) 2InSoluble Fiber (g) 1 Vitamin B6 (mg) 0Fat (g) 9 Vitamin B12Saturated Fat (g) 2 (mcg) 0Trans Fat (g) 0 Vitamin C (mg) 9Mono Fat (g) 6 Vitamin D - mcgPoly Fat (g) 1 (mcg) 0 Vitamin E - Alpha 1
  • 25. Folate (mcg) 73Calcium (mg) 150Iron (mg) 2Magnesium (mg) 22Phosphorus (mg) 121Potassium (mg) 189Sodium (mg) 632Zinc (mg) 1Omega -3 (g) 0Omega - 6 (g) 1
  • 26. Use this sweet and flavorful dressing on top of your favorite salad!Preparation Information Total Time: 5 minutes Serves: 24 Total Cost: $2.64 Cost per serving: $0.11
  • 27. Ingredients1 1/3 cups fresh raspberries or thawed frozen unsweetened raspberries 1/3 cup chicken broth 2 tablespoons sugar 1 tablespoon cider vinegar 2 1/2 teaspoons olive oil 2 teaspoons mustard
  • 28. Directions Add all ingredients to a blender. Blend for 30 seconds or until smooth.Suggestions  Use as a dressing for a salad or for your favorite veggie dip. For a less sweet dressing add more cider vinegar. To lower the sodium use reduced sodium chicken broth.
  • 29. Cholesterol (mg) 0Calories 13 Vitamin A - RAE (mcg) 0Calories from Fat 5 Vitamin B1 - ThiaminCalories from SatFat 1 (mcg) 0Protein (g) 0 Vitamin B2 - Riboflavin (mg) 0Carbohydrates (g) 2 Vitamin B3 - Niacin (mg) 0Sugar (g) 1 Vitamin B6 (mg) 0Dietary Fiber (g) 0 Vitamin B12 (mcg) 0Soluble Fiber (g) 0 Vitamin C (mg) 2InSoluble Fiber (g) 0 Vitamin D - mcg (mcg) 0Fat (g) 1 Vitamin E - Alpha 0Saturated Fat (g) 0 Folate (mcg) 2Trans Fat (g) 0 Calcium (mg) 2Mono Fat (g) 0 Iron (mg) 0Poly Fat (g) 0 Magnesium (mg) 2
  • 30. Phosphorus(mg) 3Potassium (mg) 12Sodium (mg) 18Zinc (mg) 0Omega -3 (g) 0Omega - 6 (g) 0
  • 31. Try this sweet treat as your breakfast, afternoon snack, or dessert.Preparation Information Total Time: 5 minutes Serves: 2 Total Cost: $2.01 Cost per serving: 1.01
  • 32. Ingredients  ¼ Cup raspberry yogurt ¾ Cup milk 1/3 Cup frozen raspberries Ice Directions  In a blender add all ingredients. Blend until smooth.
  • 33. Suggestions Use sugar free, non-fat yogurt and skim milk for a healthier, guilt free treat! Try using soy milk or almond milk for a nutty alternative to this smoothie! Fresh raspberries can be used instead of frozen, add 1/2C ice to keep the drink frozen!
  • 34. Calories 49 Cholesterol (mg) 2Calories from Fat 1 Vitamin A - RAE (mcg) 52Calories from SatFat 0 Vitamin B1 - ThiaminProtein (g) 4 (mcg) 0 Vitamin B2 - RiboflavinCarbohydrates (g) 9 (mg) 0Sugar (g) 7 Vitamin B3 - Niacin (mg) 0Dietary Fiber (g) 1 Vitamin B6 (mg) 0Soluble Fiber (g) 0 Vitamin B12 (mcg) 0InSoluble Fiber (g) 0 Vitamin C (mg) 4Fat (g) 0 Vitamin D - mcg (mcg) 1Saturated Fat (g) 0 Vitamin E - Alpha 1Trans Fat (g) 0 Folate (mcg) 4Mono Fat (g) 0 Calcium (mg) 146Poly Fat (g) 0 Iron (mg) 0 Magnesium (mg) 9
  • 35. Phosphorus(mg) 86Potassium (mg) 154Sodium (mg) 53Zinc (mg) 0Omega -3 (g) 0Omega - 6 (g) 0