Recipes

Healthy Eating
Some favorite recipes for
quick & balanced meals & snacks for the whole family!

Spring and Summer Recipes

Here are some recipes to try this season that are easy to make and take on the go as a snacks or in a picnic. Marathon County is such a beautiful part of Wisconsin with many opportunities for family fun and recreation. If you’re looking for ideas, click these links for a range of outdoor activities and events going on this summer.
http://www.ci.wausau.wi.us/Home/AboutWausau/SportsOutdoors.aspx

http://mmcebooks.a2hosted.com/2016/04/11/marathon-co-rec-guide-spring-summer-2016/

http://www.wausauevents.org/

Butternut Squash Soup
Serves 6 people
Prep: 20 min. Cook: 40 min.

Ingredients
1 (2 to 3 pound) butternut squash, peeled and seeded
2 tbs unsalted butter
1 medium onion, chopped
6 cups chicken or vegetable stock
Nutmeg
Salt and black pepper to taste

Preparation

Cut Squash into 1 inch chunks
In a large pot melt butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to as simmer and cook until squash is tender, about 15 to 20 minutes.
Remove squash chunks with a slotted spoon and place in a blender and puree.
Return blended squash to pot. Stir and season with nutmeg, salt and pepper. Serve.

Nutrition Info
Amount per serving: 125 calories, 5 grams fat, 2.5 saturated fat, 3 grams protein, 19 grams carbohydrates, and 4 grams sugar

http://www.foodnetwork.com/recipes/food-network-kitchens/butternut-squash-soup-recipe1.html

Pasta, Kale and White Bean Soup

Serves 4 people

Prep: 20 min.

Cook: 20 min.

Ingredients

3 slices bacon, chopped
1 small onion, diced
3 carrots, cut into 1/2-inch pieces
2 cloves garlic, minced
1 tablespoon tomato paste
3/4 teaspoon chopped fresh thyme
Kosher salt and freshly ground pepper
2 cups low-sodium chicken broth
1/2 cup grated parmesan, plus 1 small piece rind
1 1/2 cups small pasta, such as ditalini (about 8 ounces)
1 15 -ounce can white beans, drained and rinsed
1 cup frozen chopped kale, thawed and squeezed dry

Preparation

Put the bacon in a large pot or Dutch oven over medium heat and cook, stirring occasionally, until crisp, about 4 minutes.
Add the onion and cook, stirring occasionally, until slightly softened, about 3 minutes.
Add the carrots, garlic, tomato paste, thyme and 1/2 teaspoon each salt and pepper and cook until the carrots begin to soften, about 2 minutes.
Add the chicken broth, 6 cups water and the parmesan rind. Increase the heat to high; cover and bring to a boil.
Add the pasta and beans and cook, uncovered, 5 minutes.
Reduce the heat to medium and add the kale. Simmer, uncovered, until slightly thickened, about 7 minutes. Remove the parmesan rind, stir in half of the grated cheese and season with salt and pepper. Ladle into bowls and top with the remaining cheese.

Nutrition Info
Amount per serving: 499 calories, 16 g total fat, 16 g saturated fat, 23 g protein, 66 g carbohydrates, 9 g fiber

lhttp://www.foodnetwork.com/recipes/food-network-kitchens/pasta-kale-and-white-bean-soup-recipe.html

Old-Time Beef Stew

Serves 6 people

Prep: 35 min.

Cook: 3 hrs.

Ingredients

1 1/2 pounds boneless beef stew meat, cut into 1-inch cubes
2 tablespoons cooking oil
4 cups water
1 large onion, sliced
2 cloves garlic, minced
2 tablespoons Worcestershire sauce
1 tablespoon lemon juice
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon pepper
1 bay leaf
1/8 teaspoon ground allspice
6 medium carrots, bias-sliced into 3/4-inch chunks
1 pound small white onions, peeled and halved
4 medium potatoes, cut into 1-inch chunks
1/2 cup cold water
1/4 cup all-purpose flour
Snipped fresh parsley (optional)

Preparation

In a large pot cook all the meat at once in hot oil over medium-high heat for 15 to 20 minutes or until brown, stirring occasionally. Drain off excess fat. Add the 4 cups water, sliced onion, garlic, Worcestershire sauce, lemon juice, sugar, salt, paprika, pepper, bay leaf, and allspice. Bring just to boiling; reduce heat. Simmer, covered, for 2 hours, stirring occasionally.
Stir in carrots, halved onions, and potatoes. Return to boiling; reduce heat. Simmer, covered, about 30 minutes more or until meat and vegetables are tender. Discard bay leaf.
In a screw-top jar shake together the 1/2 cup cold water and flour until combined. Stir into stew. Cook and stir until thickened and bubbly; cook 1 minute more. Season stew to taste with salt and pepper. Sprinkle each serving with snipped parsley, if desired. Makes 6 servings.

Nutrition Info
Per serving: calories 389, Fat, total 13 grams, sat. fat 4 grams, carbohydrates 37 grams, fiber 5 grams, protein 31 grams, vit. A 1762 (RE), vit. C 22 mg, sodium 338 mg, calcium 50 mg, iron 5 mg, Percent Daily Values are based on a 2,000 calorie diet

http://www.recipe.com/old-time-beef-stew/

Whole Grain Buttermilk Biscuits

MAKES 16 BISCUITS

Ingredients

- 1 cup whole-wheat (whole-meal) flour
- 3/4 cup all-purpose (plain) flour, plus extra for kneading
- 3 tablespoons wheat germ
- 2 teaspoons baking powder
- 1/2 teaspoon baking soda (bicarbonate of soda)
- 1/4 teaspoon salt
- 3 tablespoons chilled butter, cut into small pieces
- 1 cup low-fat buttermilk

Directions
Preheat the oven to 400 F. Have ready an ungreased nonstick baking sheet.

In a large bowl, combine the flours, wheat germ, baking powder, baking soda and salt. Whisk to blend. Add the butter to the flour mixture. With a pastry blender or 2 knives, cut the butter into the dry ingredients until the mixture resembles coarse crumbs. Add the buttermilk and stir just until a moist dough forms. Don't overmix. Cover the bowl with plastic wrap and refrigerate for 30 minutes.

Turn the dough out onto a generously floured work surface and, with floured hands, knead gently for 6 to 8 times until smooth and manageable.

Using a rolling pin, roll the dough into a rectangle 1/2-inch thick. Using a 2 1/2-inch round biscuit cutter dipped in flour, cut out biscuits. Cut close together for a minimum of scraps. Gather the scraps and roll out to make additional biscuits.

Place the biscuits about 1 inch apart on the baking sheet. Bake until the biscuits rise to twice their unbaked height and are lightly golden, 8 to 10 minutes. Serve hot.

Nutrition: Serving size: 1 biscuit -- Calories:77 Sodium1:65mg Total fat:3g Total carbohydrate:11mg Saturated fat:1g Dietary fiber:1g Monounsaturated fat<1g Protein:3g Cholesterol:7mg

source: http://www.mayoclinic.com

Almond Snowballs

Prep: 10 min

Cook: 12 min

Yield: 18 snowballs (small scoop) 9 snowballs (large scoop)

Ingredients
2 egg whites
Pinch coarse salt
1/3 cup sugar, eyeball it
1 1/2 cups, about 6 ounces, shredded coconut
1 teaspoon almond extract, eyeball it
1/4 teaspoon grated or ground nutmeg
3 tablespoons all-purpose flour
9 candied red cherries, halved
1/4 cup sliced almonds

Directions
Preheat oven to 350 degrees F.
In a mixing bowl, beat egg whites and salt to soft peaks, then add sugar and beat again until peaks are stiff. Beat in almond flavoring. Using a rubber spatula or wooden spoon, stir in half of the coconut. Sprinkle in the nutmeg and flour, stir, then fold in the remaining coconut.
Using a melon baller or other small scoop, or working with 2 spoons, form 9 "snowballs" a couple of inches apart on each of 2 cookie sheets. Bake snowballs 12 to 15 minutes, until lightly golden. Remove from oven and garnish each snowball with half a cherry and a couple of slivered almonds. Transfer to a rack or serving plate to cool.

Nutritional Info:
Per Serving Calories 64, Total Fat 4 g, Saturated Fat 3 g, Protein 1 g, Total Carbohydrates 7 g, Sugar 5 g, Fiber 1 g, Cholesterol 0 mg, Sodium 24 mg

Recipe courtesy of Rachael Ray
http://www.foodnetwork.com/recipes/rachael-ray/almond-snowballs-recipe.html

Useful Links

choosemyplate.gov

kidshealth.org

http://healthymarathoncounty.org/

http://www.co.marathon.wi.us/Departments/HealthDepartment.aspx