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

breakfast beverage dessert entree sauce    

Bowl of freshly made tomato bruschetta, being spooned onto small rounds of bread.
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...

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Plate with bean tacos topped with avocado slices.
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...
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Colorful plate of Spanish rice.
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...
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Seasoned catfish cooking in skillet.
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...
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Bunches of fresh radishes at the farmers market.
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,...

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A variety of dried beans.
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:

...

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Heart with beans. Corazon con frijoles-habichuelas
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...

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Vegetable wrap sandwich using whole grain wrap.
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,...
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Colorful plate of Spanish rice.
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...
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diferentes tipos de frijoles
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...

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Seasoned catfish cooking in skillet.
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...
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Two jars of overnight oatmeal with blueberries and spoons.
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...
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Two jars of overnight oatmeal with blueberries and spoons.
¿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...
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Bowl of slow cooker apple and butternut squash soup with pumpkin and sunflower seeds sprinkled on top.
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...
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Pasta con calabacín fresco, tomate, ajo, cebolla, zanahoria, albahaca y romero.
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...
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Tazón de arroz y frijoles negros caribeños.
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
Skillet with broccoli and carrots being stir fried.
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...
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Stock pot with knife, fresh vegetables, meat and soup bowl.
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!

Serves: 4

Serving size: 1 ¾ cups

... Read more
Bowl full of taco soup.
Taco Soup - April 8, 2020
On a cold day make this easy soup recipe in a slow cooker or on the stovetop.

Serves: 8

Serving size: 2 cups

Prep time: 10 minutes

Cook time: 8 hours

Ingredients:

1 lb. ground beef or ground turkey
1 onion
... Read more
Chicken fajitas wrap filled with chicken and vegetables. With lime wedges on the side.
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...
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Skillet with broccoli and carrots being stir fried.
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...
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Bowl of rice with chicken and vegetables.
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...
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Whole roasted chicken on a cutting board.
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...

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Slice of apple cake with whipped cream on top.
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...
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Rustic loaf of bread fresh from oven held in a clean dish towlel.
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...
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A variety of dried beans.
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...
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All purpose seasoning blend spread out with message that says cooking with spices.
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

...

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Red picture of a hand sprayer and a CODVID-19
Consejos e Información de cómo proteger a tu familia del CODVID-19 or Corona virus.

Si no pudo encontrar Gel antibacterial en el super o la farmacia, toque AQUI para ver el video de una receta casera que solo necesita 2...

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Bowl of rice pilaf made with brown rice.
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...
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Pasta with fresh zucchini, tomatoes, garlic, onions, carrots, basil and rosemary.
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,...
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Bowl of chili with dollop of greek yogurt and shredded cheese on top, with saltine crackers on the side.
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,...
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Rice bowl with meat and vegetables.
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...
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Spoonful of creamy peanut butter.
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...
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Several bunches of green plantains.
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...
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Pasta noodles and bean chili mixture.
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...
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Chopped, diced and shredded fresh vegetables.
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...
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French fries on cookie sheet lined with parchment paper on oven rack.
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.

Serves: 4

Serving size: 1/2 cup

Prep time: 10 minutes

Cook time: 25-30 minutes

...

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Stack of two different types of popsicles (juice pops).
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%...

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Plate with french toast and fresh blueberries.
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.

Serves: 4

Serving size: 2 slices

Prep time: 5 minutes

Cook time: 10 minutes

...

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Cereal, pretzels, and nuts mixed together.
Cereal Snack Mix - March 9, 2020
Grab a glass of low-fat milk and a bowl of this mix for a quick snack.

Serves: 9

Serving size: 1/2 cup

Prep time: 5 minutes

Ingredients:

3 cups cereal, any...
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Bowl of black beans and rice.
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.

Serves: 4

Serving size: 1 cup

Prep time: 10 minutes

Cook time: 20 minutes

...

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Stack of whole wheat pancakes with a whole unpeeled banana.
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.

Serves: 4

Serving size: 4 pancakes

Prep time: 10 minutes

Cook time: 15 minutes

...

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Breakfast burrito with eggs, ham, and green onions.
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...
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Breakfast banana parfait with spoon.
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.

Serves: 2

Serving size: 1 1/4 cups

Prep time: 5 minutes

Ingredients:

2 medium bananas...
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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.

Serves: 1

Serving Size: 1 burrito

Prep time: 10 minutes

Cook time: 1 minute

...

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Alaskan salmon burger recipe prepared on a bun with lettuce and tomato.
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...
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recipe, baked fish
Baked Fish - December 13, 2019
This easy recipe has a lot of flavor and goes well with a simple steamed vegetable.

Serves:

Serving Size: 4 ounces

Prep time: 5 minutes (after fish has thawed)

Cook time: 25 minutes...

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Fresh ear of corn with husk peeled back to reveal the kernels.
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...

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Fresh kohlrabi
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...

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Holding a kale chip with seasonings and Parmesan cheese.
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...

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Three whole golden delicious apples.
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
Bowl for fresh eggplant being sold at farmers' market.
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...

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Containers of fresh blueberries.
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...

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Top view of a bowl of minestrone soup
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...

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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...

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