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

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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
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Prep: 20 min. Cook: 40 min.

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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  
  1. Cut Squash into 1 inch chunks
  2. 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.
  3.  Remove squash chunks with a slotted spoon and place in a blender and puree. 
  4. 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

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Serves 4 people

Prep: 20 min.

Cook: 20 min.





I
ngredients
  • 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
  1. Put the bacon in a large pot or Dutch oven over medium heat and cook, stirring occasionally, until crisp, about 4 minutes.
  2. Add the onion and cook, stirring occasionally, until slightly softened, about 3 minutes. 
  3. 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.
  4. Add the chicken broth, 6 cups water and the parmesan rind. Increase the heat to high; cover and bring to a boil.
  5. Add the pasta and beans and cook, uncovered, 5 minutes. 
  6. 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

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Serves 6 people

Prep: 35 min.

Cook: 3 hrs. 






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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 
  1. 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.
  2. 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.
  3. 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

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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


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​Almond Snowballs
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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


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Useful Links
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choosemyplate.gov

  kidshealth.org 

http://healthymarathoncounty.org/

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



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