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No-Recipe Needed Recipes
By Patrice Powers-Barker, OSU Extension, Lucas County
The Truth Contributor
The following “no-recipe needed” recipes are from Alice
Henneman and they can be found online at
http://food.unl.edu Her advice to us? “After you’ve
made these once, you should never need a recipe again for
them.”
Many of the following “No-Recipe Needed” recipes include a
dairy product. National Dairy Month is observed every June
to remind us that dairy foods are nutrient-rich. Dairy foods
include calcium and potassium and nine essential nutrients
which may help to better manage weight, reduce risk for high
blood pressure, osteoporosis and certain cancers. Dairy
products such as milk, yogurt and cheese include protein and
vitamin A. When choosing dairy products to eat or drink,
look for the low-fat options.
No Recipe Needed Berry Smoothie
Three Ingredients:
·
Milk or fruit juice
·
Yogurt (any flavor)
·
Frozen fruit (for example: berries, cherries, or sliced
peaches)
For one smoothie, all you need to remember is: Add 1/2 cup
of the above three ingredients with the liquid added to the
blender first, followed by the yogurt and the berries added
last. Blend until smooth; add more milk if you want a
thinner smoothie or more frozen fruit for a thicker
smoothie. If desired, sweeten with about a teaspoon of sugar
or honey
No Recipe Needed Cheesy Toast Topper
Four Ingredients:
·
Toast (your choice of bread)
·
Cheese (any hard to semi-hard cheese)
·
Nuts (any type)
·
Mayonnaise
For each piece of toast: Mix together about two-to-four
tablespoons of shredded or finely chopped cheese; one-to-two
tablespoons of chopped nuts; and enough mayonnaise to bind
them together. Spread on toast and enjoy!
No Recipe Needed Berry Good Overnight Oatmeal
This healthy breakfast will be waiting for you in the
morning!
Four Ingredients:
·
Oatmeal (old-fashioned or quick-cooking)
·
Milk
·
Yogurt (any flavor)
·
Frozen or fresh berries
For each serving of overnight night meal, just
remember: Add 1/2 cup each of these ingredients beginning
with oatmeal. Follow with milk, then yogurt and end with
berries. Store in the refrigerator overnight.
While dairy foods are an excellent source of dietary
calcium, there are other options of foods that contain
calcium. If you do not eat or drink dairy products, some
other foods that offer calcium include canned fish with soft
bones and dark greens (cooked or in salads). Many foods are
fortified (or calcium is added) like orange juice, soymilk,
breads and cereals. Read the label to see if calcium has
been added. Here are two ways to help increase the
availability of calcium for your body when eating greens.
·
Cook dark leafy greens
·
Prepare greens with lemon juice, vinegar, or another type of
acid to increase calcium absorption.
No Recipe Needed
Oil and Vinegar Salad Dressing
The easy part of this salad dressing recipe is that each
ingredient is added directly to the salad (no need to mix
beforehand). As Henneman explains, “This
method is very convenient if you're making a salad just for
yourself and eating it right away. Plus, you are never left
with half-used bottles of salad dressing lingering in
your fridge”.
Four Ingredients:
·
Salad of your choice, on a plate
·
Vinegar (red wine vinegar works well)
·
Oil (extra virgin olive oil)
·
Salt (if desired)
All you have to remember is: The basic ratio of vinegar to
oil should be about one part vinegar to three parts oil.
Begin by "eyeballing" amounts and mix in—gently—about one
teaspoon vinegar with a fork and spoon. Follow by mixing in
about three teaspoons oil. (TIP: It's handy to purchase
your oil and vinegar in bottles from which small amounts can
be drizzled amounts directly into your salad.) End by
mixing in a dash of salt, if desired. Taste and adjust as
needed. This amount should be sufficient for a two-cup
salad.
What are your favorite “no recipe needed” recipes? Do they
help you get more calcium or increase your amount of
vegetables for the day?
Information from Nebraska Extension in Lancaster County,
Penn State Extension Nondairy Foods With Calcium and the
National Dairy Council.
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