Recipes
Eating well in New Hampshire is easy with these nutrious and delicious Granite State recipes. In this blog we share the recipes we use in our Nutrition Connections classes all over the state.
Explore recipes in these groups
Tomatoes Fresh from Farmers Market or Farm Stand [video] - June 25, 2020
UNH Nutrition Connections staff member Sara Oberle shows how to prepare this fresh, summer vegetable.
There is something wonderful about eating the very first ripe, juicy tomato of the season. The brilliant colors they come in range from green to red to yellow to orange and even purple. The...
Read more
Bean Filling for Tacos or Burritos - June 12, 2020
This recipe is a quick and easy meal to put together.
Serves: 3
Serving size: 1 taco or 1 burrito
Prep time: 5 minutes
Cook time: 15-20 minutes
Ingredients:
1 Tbsp. vegetable oil
1/2 cup onion...
Read more
Spanish Rice - June 8, 2020
This recipe is a perfect side dish to go with burritos or fajitas. You could also roll it up inside your burritos and fajitas.
Serves: 6
Serving size: 1 cup
Ingredients:
3/4 cup rice
1 Tbsp. butter
1/2 can pork, diced
3/4 cup onion, chopped
1/4 cup...
Read more
Skillet Catfish - June 8, 2020
Give this simple, but delicious method of cooking catfish a try. The spicy cornmeal rub adds just the right amount of seasoning.
Serves: 4
Serving size: 1 4-ounce filet
Ingredients:
For the spice rub:
1/8 cup cornmeal
1 tsp. dried oregano
1/2 tsp. cayenne pepper...
Read more
Did you know that you can cook radishes? - June 8, 2020
How to enjoy fresh radishes from the farmers market.
Radishes come in different colors and types - some are red, red and white or even just white. When you think of a radish you probably think of it as a garnish, sliced up in a fresh garden salad,...
Read more
Cooking Dried Beans - May 21, 2020
Dried beans are inexpensive, healthy and easy to make.
1 cup dry = about 2-3 cups cooked
Serves: 6
Serving size: 1/2 cup cooked
Ingredients:
1 cup dried beans
3 cups water
Directions:
...
Read more
Frijoles, habichuelas y otros - May 14, 2020
Parte 2. Beneficios de los frijoles y habichuelas en nuestra salud.
La legumbre es una proteína vegetal naturalmente baja en grasa que además es rica en nutrientes como la fibra dietética, el hierro, el folato y otros. La fibra ayuda a una buena digestión, el...
Read more
Vegetable Wrap - May 12, 2020
I like to eat this easy wrap recipe in the summer when it's too hot to cook on the stove.
Serves: 4
Serving size: 1 tortilla
Prep time: 15 minutes
Ingredients:
1 1/2 cups vegetables, any combination of shredded carrots, finely chopped broccoli,...
Read more
Arroz Español - May 4, 2020
Esta receta es un acompañamiento perfecto, Sírvalo con una proteína como fajitas de pollo, atún, pescado, frijoles or tofu. Además lo puede utilizar como relleno para burritos or tacos.
Sirve: 6
Tamaño de la porción: 1 taza
Tiempo de preparación: 5 minutos
Hora de cocción: 1 Hora
Ingredientes:
3/4 taza arroz
1 cucharada...
Read more
Frijoles, habichuelas y otros - April 30, 2020
Parte 1. Beneficios de los frijoles y como cocinar frijoles secos.
Los frijoles son una gran fuente de proteína, ricos en fibra y tienen buena vida útil. Se pueden utilizar en sopas, ensaladas, guisos y más. Incluyen, pintos, negros, lima, guisantes de ojo negro...
Read more
Bagre (pescado blanco) al Sartén - April 30, 2020
Prueba este sencillo pero delicioso método de cocinar bagre. El condimento picante de harina de maíz agrega la cantidad justa para un delicioso platillo.
Sirve: 4
Tamaño por porción: 1 filete de 4 onzas
Tiempo de preparación: 5 minutos
Tiempo total de cocción: 8-10 minutos
Ingredientes:
Sazonador...
Read more
Overnight Oatmeal with Blueberries - April 27, 2020
Have you ever felt rushed in the morning?
This recipe can help, as you prepare it the night before so it is ready for an easy breakfast in the morning.
Serves: 1
Serving size: 1 cup
Prep time: 5 minutes
Ingredients:
1/2 cup low-fat milk (or less for thicker oatmeal)
1/4 cup greek yogurt, fat-free...
Read more
Avena con arándanos para el día siguiente - April 24, 2020
¿Alguna vez te has sentido apurado por la mañana?
Esta receta puede ayudar, ya que se prepara la noche anterior para que esté lista para un desayuno fácil por la mañana.
Sirve: 1
Porción: 1 taza
Tiempo de preparación: 5 minutos
Ingredientes:
1/2 taza leche baja en grasa (use menos para avena más espesa)
1/4 taza...
Read more
Slow Cooker Apple and Butternut Squash Soup - April 23, 2020
This is a great soup to make in the fall after you have gone to the orchard and purchased apples and squash.
Serves: 6-8
Serving size: 1 cup
Prep time: 15 minutes
Cook time: 3-4 hours on high, 6-8 hours on low
Ingredients:
2 cups vegetable stock
2...
Read more
Pasta rápida - April 23, 2020
Esta receta se prepara rápidamente, es ideal como cena después de un día de trabajo. Además, usa verduras sobrantes para que no se desperdicien.
Sirve: 4
Tamaño de la porción: 1 3/4 tazas
Tiempo de preparación: 5-10 minutos
Hora de cocinar: 15 minutos
Ingredientes:
3 tazas pasta cocinadas, use...
Read more
Arroz caribeño con frijoles negros - April 17, 2020
El jugo de frutas agrega dulzura y sabor a este sabroso plato de frijoles y arroz.
Sirve: 4
Tamaño de la porción: 1 taza
Tiempo de preparación: 15 minutos
Tiempo de coción: 15 minutos
Ingredientes:
1 1/2 tazas arroz integral
... Read more
Salteado de verduras - April 16, 2020
Esta receta es ideal para esas verduritas extras que se deben usar antes de que se pongan malas o para hacer una cena fácil y rápida.
Sirve: 4
Tamaño de la porción: 1 taza
Tiempo de preparación: 15 minutos
Hora de cocinar: 15 minutos
Ingredientes:
2 cucharadas de aceite de canola...
Read more
Create a Soup - April 13, 2020
Create a soup from simple foods. Just choose an item from each category below and follow the directions. Be creative!
Slow Cooker Chicken Fajitas - April 8, 2020
This recipe is a great way to save money by making a theme meal at home, make it a Mexican fiesta meal.
Serves: 4
Serving size: 2 fajitas each
Prep time: 15 mintues
Cook time: 6-7 hours on low or 3-4 hours on high
Ingredients:
1 lb. boneless chicken...
Read more
Stir Fried Vegetables - April 8, 2020
I make this stir fry recipe to use up leftover vegetables. I cut back the carrots a little, or just add the leftovers in.
Serves: 4
Serving size: 1 cup
Prep time: 15 minutes
Cook time: 15 minutes
Ingredients:
2 Tbsp. canola oil
2 cups broccoli, frozen or fresh...
Read more
Bol de arroz - April 7, 2020
Convierta el arroz ordinario en algo delicioso; intente hacer una de nuestras recetas de bol de arroz.
Porciones: 1
Tamaño de la porción: 2 1/4 tazas
Ingredientes:
½ taza de arroz blanco o integral
1 taza de vegetales de su elección brócoli, pimientos verdes...
Read more
Roasting a Whole Chicken - April 3, 2020
Simple roast chicken only needs a couple sides, like steamed vegetables and brown rice, to make a meal a special occasion. Here's a basic recipe to get you started.
Serves: 8
Serving size: 1/8 of chicken
Prep time: 5 minutes
Cook time: Approximately 1 1/2 hours
Ingredient:
whole roasting chicken, about 5 pounds...
Read more
Slow Cooker Apple Cake - April 3, 2020
Give this recipe a try. My whole family loved this easy to make recipe.
Serves: 8
Serving size: 1/2 cup
Prep and cook time: 3 hours on high
Ingredients:
1 cup whole-wheat flour
1/2 cup sugar
2 tsp. baking...
Read more
Slow Cooker Bread - April 2, 2020
Looking for an easy way to make bread at home? Try this slow cooker recipe.
Serves: 8
Serving size: 1 slice
Cook time: 2 hours on high
Ingredients:
1 envelope active dry yeast
1 Tbsp. sugar
1 1/2 cups luke-warm...
Read more
Cocinando frijoles secos - April 1, 2020
Los frijoles secos son económicos, saludables y fáciles de hacer.
1 taza secos = de 2 – 3 tazas cocidos
Sirve: 6
Tamaño de porción: ½ taza cocidos
Hora de cocinar: 1 to 2 horas
Ingredientes:
1 taza frijoles secos...
Read more
All-Purpose Seasoning Blend - March 27, 2020
This seasoning blend is a no salt solution to add flavor to a variety of foods. This recipe is quick and easy to put together and stores well for all your seasoning needs.
Ingredients:
2 Tbsp. dried onion or onion powder
2 Tbsp. garlic powder
1 Tbsp. paprika
1 1/2 tsp. thyme
1/4 tsp. black pepper
...
Read more
Información sobre el CODVID-19 - March 27, 2020
Consejos e Información de cómo proteger a tu familia del CODVID-19 or Corona virus.
Rice Pilaf - March 27, 2020
Rice pilaf is a great way to liven up rice when you want a little extra flavor. This healthy recipe can be put together in a pinch and costs less than boxed rice pilaf. This recipe can also be cooked in a slow cooker.
Serves: 8
Serving size: 1/2 cup
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients:
1 Tbsp. canola oil
1 cup brown rice
1...
Read more
Quick Pasta - March 26, 2020
This recipe comes together quickly for a weeknight meal. I like how it uses up leftover vegetables so they are not wasted.
Serves: 4
Serving size: 1 3/4 cups
Prep time: 5-10 minutes
Cook time: 15 minutes
Ingredients:
3 cups pasta, cooked, use any shape pasta you like,...
Read more
Easy Chili - March 25, 2020
This chili recipe is a quick and easy meal that can be ready in minutes. The carrots add a sweet flavor and hearty texture that even kids will love. Add a dollop of plain Greek yogurt, top with cheese and dip tortilla chips for a fun, festive way to eat chili.
Serves: 6
Serving size: 1 1/4 cups
Prep and cook time: 20 minutes
Ingredients:
1 cup onion, chopped, about 1 large onion
1 large bell pepper,...
Read more
Rice Bowls - March 24, 2020
Turn ordinary rice into something delicious; try making one of our rice bowl recipes.
Serves: 1
Serving size: 2 1/4 cups
Ingredients:
1/2 cup white or brown rice
1 cup vegetables of your choice broccoli, green and red peppers, carrots, green...
Read more
Peanut Butter Wrap - March 23, 2020
Kids can make this filling recipe themselves. Use a spoon to slice the banana and spread the peanut butter.
Serves: 1
Serving size: 1 wrap
Ingredients:
1 6-inch flour or whole wheat wrap
1 Tbsp. peanut butter
Optional fillings:
1/2 small banana...
Read more
Fried Plantains - March 23, 2020
Plantains may look a lot like bananas, but they are not! Plantains are delicious fried or baked and served as a fun side dish instead of french fries. This recipe is kid friendly and perfect for your next family dinner.
Serves: 4
Serving size: 1/2 cup
Prep time: 5 minutes
Cook time: 5-10 minutes
Ingredients:
2 ripe but firm plantains
2 Tbsp. canola oil...
Read more
Chili Mac - March 23, 2020
Chili mac is a favorite comfort food for my family, I eat the leftovers for lunch the next day or I freeze them for a quick meal another night.
Serves: 10
Serving size: 1 1/2 cups
Prep and cook time: 25 minutes
Ingredients:
1 lb. ground beef or ground turkey
1 onion, chopped
1...
Read more
Bean and Pasta Salad - March 23, 2020
Bring this refreshing and filling salad recipe to your next picnic or potluck.
Serves: 12
Serving Size: 1 1/4 cups
Prep time and cook time: 20 minutes
Ingredients:
Salad
1 pound pasta
2 cups assorted raw vegetables...
Read more
Oven Fries - March 11, 2020
These healthy fries are a delicious way to enjoy french fries without all the fat. This recipe is so easy you just cut the potatoes, season them and put them in the oven while you prepare the rest of your meal. Before you know it you will have delicious fries your family will love.
Juice Pops - March 10, 2020
A refreshing treat for hot summer days that the whole family will enjoy. A simple recipe for fun.
Serves: 12
Serving size: 2 juice pops
Prep time: 5 minutes
Ingredients:
1 1/2 cups 100%...
Read more
French Toast - March 10, 2020
French toast tastes even better with old bread that is getting stale since it absorbs the egg mixture without getting too soggy. If you don't know what to do with dried egg mix from WIC, Commodity foods, or the food pantry, this recipe has the directions below.
Cereal Snack Mix - March 9, 2020
Grab a glass of low-fat milk and a bowl of this mix for a quick snack.
Caribbean Black Beans and Rice - March 9, 2020
Fruit juice brings sweetness and flavor to this easy beans and rice dish. This recipe is perfect for burritos or as a side dish for any meal.
Breakfast Pancakes - March 9, 2020
Pancakes are a Saturday morning tradition in my home. My kids have been helping make them since they were old enough to hold a measuring cup. This easy and delicious recipe will help you begin your weekend family traditions too.
Breakfast Burritos - March 9, 2020
Breakfast burritos are an easy on-the-go recipe. You can prepare the ingredients once and mix and match to your liking throughout the week. Wrap this hot breakfast recipe in foil to take with you when you're in a hurry.
Seves: 2
Serving size: 1 burrito
Ingredients:
2 Tbsp. oil, divided
1 cup chopped vegetables of your...
Read more
Breakfast Banana Parfait - March 9, 2020
Make these quick, fun parfaits for breakfast or tasty dessert. Kids can help make this recipe by crushing the cereal, spooning the ingredients into the glass, and even cutting the bananas with a fork.
Build Your Own Burrito - March 6, 2020
This recipe is a great way to use up leftovers and is a quick and easy lunch or dinner on a busy day. Each burrito can be made how you like it with delicious toppings for kids and adults.
Alaskan Salmon Burgers - January 2, 2020
Not sure how to use canned salmon? Try this easy recipe for salmon burgers. Serve on a bun with a side of crunchy veggie sticks.
Serves: 6
Serving Size: 1 patty
Prep and cook time: 20 minutes
Ingredients:
1 12-oz. can...
Read more
Baked Fish - December 13, 2019
This easy recipe has a lot of flavor and goes well with a simple steamed vegetable.
Serves: 4
Serving Size: 4 ounces
Prep time: 5 minutes (after fish has thawed)
Cook time: 25 minutes...
Read more
Corn Fresh from Farmers Market - August 8, 2019
Small kernels pack a sweet, delicious flavor
When you go to the farmers market in the summer, you will probably find ears of corn on the cob. Corn is a versatile vegetable and can be used in many recipes.
Corn makes a great side dish...
Read more
Kohlrabi Fresh From The Farmers Market - October 15, 2018
Kohlrabi looks a little strange, but it's versatile and delicious
When you go to the farmers market in the fall, you will probably find these green, white or purple kohlrabies. Kohlrabi is very versatile and can be used in many recipes or just washed, peeled and...
Read more
Kale Chips Fresh From The Farmers Market [video] - October 1, 2018
Learn how to select and prepare this crunchy green fall treat
When you go to a farmers market in the fall, you will likely find kale for sale. There are three types of kale that are found at the farmers market: red kale, curly kale and dragon kale. The red...
Read more
Apples Fresh from the Farmers Market - September 14, 2018
Try different varieties of apples and enjoy the crisp taste of fall
When you go to the farmers market in the fall, you will probably find these crispy ripe delicious apples. Apples are very versatile and can be used in many recipes or just washed and eaten.
... Read more
Eggplant Fresh From the Farmers Market [video] - September 5, 2018
UNH Nutrition Connections Intern Caitlin Porter show how to select and prepare this summer treat.
When you go to a farmers market in late summer, you will likely find eggplants in a range of shapes, sizes, and colors for sale. They can be deep purple to lighter almost lavender and even white...
Read more
Blueberries Fresh From The Farmers Market - July 9, 2018
Enjoying the delicious blue gems of summer
When you go to the farmers market this season, you'll find the bright blue gems of summer known as blueberries. These small berries are very versatile and can be used in many recipes, or just...
Read more
May Recipe: Hearty Minestrone Soup - May 16, 2018
A hearty, healthy soup that's great any time
Minestrone soup is a nice hearty lunch, great to serve anytime. Minestrone is a thick soup made with vegetables, often with the addition of rice or pasta, or sometimes both. Common ingredients...
Read more
Chicken and Couscous-March Recipe - March 23, 2018
Chicken and Couscous
Couscous is great to use in dishes and meals where you might typically use rice or pasta. Traditionally couscous is cooked using a steamer. The basket is placed on top of the main dish and it is...
Read more