Beaver Nation: LET’S GET COOKING · Ingredients • 1 cup raspberries (fresh or frozen) • 1 cup...

Beaver Nation:

LET’S GET COOKINGLooking for fun family recipes you can make together? A snack for movie night or a backyard picnic? Look no further. We’ve compiled our favorite Oregon State recipes, just for you. Don’t forget to take a pic and tag us!

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Ingredients• 1cupraspberries(freshorfrozen)• 1cupblueberries(freshorfrozen)• 114-ouncecanlightcoconutmilk• 2cupswater• 1cupapplejuice(orany100%juice)• ¼cuphoneyormaplesryup

Directions1. Blendingredientstogetherinafood

processororblender.2. Pourintopopsiclemoldsandfreezeforat

least3hours.

Berry Coconut PopsiclesCoconutmilkgivesthesepopsiclesauniquetropicalandcreamyflavor.

Serves 6

Pleasenote:nutritionalvaluesareapproximate.

Visitourwebsiteformoregreatrecipesandprograminformation-http://lpi.oregonstate.edu/healthyyouth

Ingredients• ½cupdrypopcornkernels• 2tablespoonsbutter• ¼cuphoney• ½teaspoonvanilla• ½teaspooncinnamon• 1cupdriedapples,chopped• ½cupwalnuts,chopped• ¼teaspoonsalt• 1tablespoongroundflaxseed

Directions1. Popdriedcornkernelsinanair

popperaccordingtomanufacturer’srecommendationsandplaceinalargebowl.

2. Inasaucepan,heatbutter,honey,vanilla,andcinnamonovermediumheatfor2-3minutesuntilmixtureiscompletelymeltedandsimmering,stirringconstantlytoavoidburning.

3. Pourthemeltedbuttermixtureoverpopcornevenlyandtosstocoat.

4. Addappleandwalnutpieces.Mixinevenly.

5. Sprinklesaltandgroundflaxseedovertop,andtosstocombine.

Apple Pie PopcornBringthissweettreattoyournextgathering—it’sagoodsourceoffiberandsimpletomake!


Serves 6


Recipe 6 About 2 Cups

Ingredients• 8cupsmilk,2%orwholemilk• ¼cupwhitevinegar• 1teaspoonsalt• Herbsandspices(optional:oregano,basil,

rosemary,garlicpowderoryourfavorites)

Directions1. Inalargepotovermediumheat,bring

milktoaboil,stirringcontinuously.2. Onceboilingbegins,immediatelyreduce

heattolow,andaddvinegar.3. Stiruntilthemixtureseparatesintocurds

andwhey.4. Pourmixtureintoacolanderthatislined

withcheesecloth.5. Carefullyrinsewithcoldwater.6. Allowtheliquidtodrainfromthemixture.7. Sprinklethecurdswithsalt.8. Wrapupandtiecheesecloth,andgently

squeezetheremainingliquidfromthecheese.

9. Transfercheeseintoabowl,mixinanyadditionalherbsandspices,andrefrigerateuntilreadytouse.

Fresh Farmer CheeseThiseasytomakecheeseisagreattoppingforcrackers,bread,orsalad!Addyourfavoriteherbsandspicesforanewflavor!

Serves 6



Recipe 6¼

Ingredients• ½cuppeanutbutter• ½cupnonfatGreekyogurt• 2tablespoonshoney• ¼cupmilk• ½teaspooncinnamon• 2tablespoonsgroundflaxseeds

Directions1. Mixallingredientstogetheruntilsmooth.2. Servewithslicedfruit.

Peanut Butter Fruit DipServethisyummydipwithyourfavoriteseasonalfreshfruit.Trystrawberriesintheearlysummerorapplesinthefall.

Serves 10


Recipe 10

Ingredients• 1½cupslukewarmwater• 2¼teaspoonsactivedryyeast• ¾teaspoonsalt• 1tablespoonsugar• 1½cupsall-purposeflour• 2½cupswholewheatflour• 1largeegg• Seasaltforsprinkling• Parchmentpaper

Directions1. Preheatovento400degrees.Linebakingsheetswith

parchmentpaper.2. Dissolveyeastintowarmwater.Letsitforoneminute,

andthenstirwithaspoonfor10seconds.Addsaltandsugar;stiruntilcombined.Slowlyaddflourwhilestirringconstantlyuntildoughisthick.Continuetoaddalloftheflouruntildoughisnolongersticky.

3. Placethedoughonaflouredsurfaceandkneadforabout5minutes,shapingintoaball.Cutballofdoughintoapproximately1⁄3cuppieces.

4. Rolleachdoughpieceintoaropewithanevendiameter,about1inchthick.Shapeintoapretzelshape,letters,oranyshapethatsoundsfun!

5. Inabowl,mixtheeggwell.Lightlybrusheggmixtureontoeachpretzel.Placeonbakingsheetandsprinklewithseasalt.

6. Bakefor10minutesat400degrees.Turntheoventobroilonlowsettingfor2-3minutestobrownthetops.Watchcloselytoavoidburningthepretzels.

7. Coolfor5minutes,andenjoy!

P is for PretzelKidslovemakingandeatingthesedelicioussnacksthatareagoodsourceofprotein,fiber,andiron.


Serves 10

Recipe 10

Ingredients• 6cupsseasonalfruit,chunked• 1cupfrozenraspberries,thawed• 1cupfat-freevanillayogurt• 12bambooskewers

Directions1. Cutfruitintochunks.2. Slidefruitontoskewers.3. Inasmallbowlmashraspberriesandmix

withyogurt.4. Enjoyskewerswithasideofyogurtsauce.

Fruit Skewers With Yogurt SauceExperimentwithyourfavoritefruitcombinations.Usingdifferentcolorsoffruitswillprovideyouwithavarietyofvitaminsforyourhealth!

Serves 6



2 SkewersRecipe 6

Ingredients• ½cuptomatosauce• ¼teaspoongarlicpowder• ¼teaspoonItalianseasoning• 2wholewheatEnglishmuffins,separated

intohalves• ½cuppart-skimmozzarellacheese,grated• ½sweetbellpepper,slicedintostrips• 2tablespoonsslicedblackolives

Directions1. Preheatovento350degrees.2. Mixtogethertomatosauce,garlicpowder,

andItalianseasoninginasmallbowl.3. TopeachEnglishmuffinhalfwithtwo

tablespoonstomatosauceandtwotablespoonscheese.

4. Arrangepeppersandolivesintofaceshapes.

5. Heatinovenforapproximately5-7minutesoruntilcheeseismelted.

Pizza SmilesThesefunandeasytopreparemini-pizzasareagreatsourceofcalcium,whichisimportantforgrowingbodies!


Serves 2

Recipe 2Ingredients• 1sweetpotato,peeledandcubed(about

1pound)• 2-3redand/orpurplepotatoes,scrubbed

andcubed(about1pound)• 1tablespoonoliveoil• Saltandpeppertotaste• Optionalspices(Cajunseasoning,curry,

cinnamon,cumin,oryourfavoritespiceblend)

Directions1. Preheatovento425degrees.2. Mixallingredientstogetherinalarge

bowl.3. Spreadontoabakingsheet.4. Bakefor10minutes,removefromoven,

andflippotatoeswithaspatula.5. Returntoovenandbake10minutes

more,oruntilpotatoesaretenderwhenpiercedwithafork.

Rainbow Roasted PotatoesAlthoughpotatoesarehigherincarbohydratesandcaloriesthanmostotherveggies,choosingavarietyofcolorsandkeepingtheskinsonprovidesgreaternutritionalvalue.Thisrecipe,whichincludessweetpotatoes,isanexcellentsourceofvitaminsAandC,andalsofiber.

Serves 6


Ingredients• 2tablespoonsfreshlemonjuice• 1tablespoonfreshlimejuice• 2tablespoonsapplejuiceconcentrate,

thawed• 1cupclubsoda• Ice

Directions1. Mixtogetherallingredientsinaglassand

serve.

Fizzy Fruity SodaThisrefreshingdrinkishighinvitaminCandlowerinsugarthantypicalsoda.

Serves 1


Recipe 1

AdaptedfromPretendSoup,byMollieKatzenandAnnHenderson


About 1 Cup

Crispy Chicken Strips with Honey MustardA healthier alternative to traditional chicken nuggets

INGREDIENTS » 6 cups Rice Chex

» 1 ½ teaspoons salt

» ¾ teaspoon pepper

» 3 pounds chicken breast

» ½ cup canola oil

HONEY MUSTARD » ¼ cup mayonnaise

» 1 tablespoon mustard

» 1 tablespoon honey

» 2 teaspoons lemon juice

» 1 teaspoon black pepper

» 1 teaspoon garlic salt

DIRECTIONSPreheat oven to 375 degrees F. Slice chicken breasts into smaller strips (about 5-6 slices per breast).

Put Rice Chex, salt, and pepper into a gal-lon-size Ziploc bag, and seal well. Place bag on a cutting board and carefully crush with a rolling pin. (Alternatively, you may use a food processor to crush and mix the Rice Chex, salt, and pepper.)

Pour crushed cereal mix into a bowl and cano-la oil into a separate bowl. Dip each chicken strip into the oil and then roll in the crushed cereal mix.

Place chicken strips on baking tray and bake for 10-15 minutes until chicken reaches an internal temperature of 165 degrees F.

Mix all honey mustard ingredients in a small bowl until well blended and serve with the chicken strips.

This recipe is courtesy of the College of Public Health and Human Sciences and the Moore Family Center.

For more recipes like this one, visit health.oregonstate.edu/moore-center/recipes

MAKES 10 servings

PREP15 min

COOK15 min

TOTAL30 min

Fresh Farmer Cheese











Serves 6



Recipe 6¼

This easy to make cheese is a great topping for crackers, bread, or salad. Add your favorite herbs and spices for a new flavor!

INGREDIENTS » 8 cups milk, 2% or whole milk (avoid ultra-pasteurized)

» ¼ cup white vinegar

» 1 teaspoon salt

» Herbs and spices (optional: oregano, basil, rosemary, garlic powder or your favorites)

DIRECTIONSIn a large pot over medium heat, bring milk to a boil, stirring continuously.

Once boiling begins, immediately reduce heat to low, and add vinegar.

Stir until the mixture separates into curds and whey.

Pour mixture into a colander that is lined with cheese cloth.

Carefully rinse with cold water.

Allow the liquid to drain from the mixture.

Sprinkle the curds with salt.

Wrap up and tie cheese cloth, and gently squeeze the remaining liquid from the cheese.

Transfer cheese into a bowl, mix in any additional herbs and spices, and refrigerate until ready to use.

MAKES 2 cups of

cheese

PREP15 min

COOK15 min

TOTAL30 min











Serves 6



Recipe 6¼

This recipe is courtesy of the Linus Pauling Institute Healthy Youth Program.

For more recipes like this one, visit lpi.oregonstate.edu/healthyyouth/resources/recipes

Pizza Smiles










Serves 2

Recipe 2

These fun and easy to prepare mini-pizzas are a great source of calcium, which is important for growing bodies!

INGREDIENTS » ½ cup tomato sauce

» ¼ teaspoon garlic powder

» ¼ teaspoon Italian seasoning

» 2 whole wheat English muffins, separated into halves

» ½ cup part-skim mozzarella cheese, grated

» ½ sweet bell pepper, sliced into strips

» 2 tablespoons sliced black olives

DIRECTIONSPreheat oven to 350 degrees.

Mix together tomato sauce, garlic powder and Italian seasoning in a small bowl.

Top each English muffin half with two table-spoons tomato sauce and two tablespoons cheese.

Arrange peppers and olives into face shapes.

Heat in oven for approximately 5-7 minutes or until cheese is melted.

MAKES 2 servings

PREP15 min

COOK5 min

TOTAL20 min










Serves 2

Recipe 2



Rainbow Roasted Potatoes

Ingredients• 1sweetpotato,peeledandcubed(about









Serves 6


Choosing a variety of colors and keeping the skins on provides greater nutritional value.

INGREDIENTS » 1 sweet potato, peeled and cubed (about 1 pound)

» 2-3 red and/or purple potatoes, scrubbed and cubed (about 1 pound)

» 1 tablespoon olive oil

» Salt and pepper to taste

» Optional spices (Cajun seasoning, curry, cinnamon, cumin, or your favorite spice blend)

DIRECTIONSPreheat oven to 425 degrees.

Mix all ingredients together in a large bowl.

Spread on a baking sheet.

Bake for 10 minutes, remove from oven and flip potatoes with a spatula.

Return to oven and bake 10 minutes more, or until potatoes are tender when pierced with a fork.



MAKES 6 servings

PREP10 min

COOK20 min

TOTAL30 min

Ingredients• 1sweetpotato,peeledandcubed(about









Serves 6


Apple Pie PopcornMake this sweet treat for your next family movie night.

INGREDIENTS » ½ cup dry popcorn kernels

» 2 tablespoons butter

» ¼ cup honey

» ½ teaspoon vanilla

» ½ teaspoon cinnamon

» 1 cup dried apples, chopped

» ½ cup walnuts, chopped

» ¼ teaspoon salt

» 1 tablespoon ground flaxseed

DIRECTIONSPop dried corn kernels in an air popper according to manufacturer’s recommenda-tions and place in a large bowl.

In a saucepan, heat butter, honey, vanilla and cinnamon over medium heat for 2-3 minutes until mixture is completely melted and simmering, stirring constantly to avoid burning.

Pour the melted butter mixture over pop-corn evenly and toss to coat.

Add apple and walnut pieces. Mix in evenly.

Sprinkle salt and ground flaxseed over top, and toss to combine.



MAKES 6 servings

PREP10 min

COOK5 min

TOTAL15 min

Ingredients• ½cupdrypopcornkernels• 2tablespoonsbutter• ¼cuphoney• ½teaspoonvanilla• ½teaspooncinnamon• 1cupdriedapples,chopped• ½cupwalnuts,chopped• ¼teaspoonsalt• 1tablespoongroundflaxseed









Serves 6


Recipe 6 About 2 CupsIngredients

• ½cupdrypopcornkernels• 2tablespoonsbutter• ¼cuphoney• ½teaspoonvanilla• ½teaspooncinnamon• 1cupdriedapples,chopped• ½cupwalnuts,chopped• ¼teaspoonsalt• 1tablespoongroundflaxseed









Serves 6


Recipe 6 About 2 Cups

Fruit Skewers with Yogurt SauceThis fresh, colorful snack is the perfect addition to a backyard picnic.

INGREDIENTS » 6 cups seasonal fruit, chunked

» 1 cup frozen raspberries, thawed

» 1 cup fat-free vanilla yogurt

» 12 bamboo skewers

DIRECTIONSCut fruit into chunks.

Slide fruit onto skewers.

In a small bowl, mash raspberries and mix with yogurt.

Enjoy skewers with a side of yogurt sauce.



MAKES 6 servings

PREP15 min

TOTAL15 min





Serves 6



2 SkewersRecipe 6





Serves 6



2 SkewersRecipe 6

P is for PretzelKids love making and eating these delicious snacks.

They’re a good source of protein, fiber and iron.

INGREDIENTS » 1 ½ cups lukewarm water

» 2 ¼ teaspoons active dry yeast

» ¾ teaspoon salt

» 1 tablespoon sugar

» 1 ½ cups all-purpose flour

» 2 ½ cups whole wheat flour

» 1 large egg

» Sea salt for sprinkling

» Parchment paper

DIRECTIONSPreheat oven to 400 degrees. Line baking sheets with parchment paper.

Dissolve yeast into warm water. Let sit for one minute, then stir with a spoon for 10 seconds. Add salt and sugar; stir until combined. Slowly add flour while stirring constantly, until dough is thick. Continue to add all of the flour until dough is no longer sticky.

Place the dough on a floured surface and knead for about 5 minutes, shaping into a ball. Cut ball of dough into approximately 1/3 cup pieces.

Roll each dough piece into a rope with an even diameter, about 1 inch thick. Shape into a pretzel shape, letters, or any shape that sounds fun!

In a bowl, mix the egg well. Lightly brush egg mixture on each pretzel. Place on baking sheet and sprinkle with sea salt.

Bake for 10 minutes at 400 degrees. Turn the oven to broil on low setting for 2-3 minutes to brown the tops.

Watch closely to avoid burning the pretzels.

Cool for 5 minutes, then enjoy!



MAKES 10 servings

PREP20 min

COOK15 min

TOTAL40 min












Serves 10

Recipe 10












Serves 10

Recipe 10

Peanut Butter Fruit DipServe this yummy dip with your favorite seasonal fresh fruit.

Try strawberries in the early summer or apples in the fall.

INGREDIENTS » ½ cup peanut butter

» ½ cup nonfat Greek yogurt

» 2 tablespoons honey

» ¼ cup milk

» ½ teaspoon cinnamon

» 2 tablespoons ground flax seeds

DIRECTIONSMix all ingredients together until smooth.

Serve with sliced fruit.



MAKES 10 servings

PREP5 min

TOTAL5 min

Ingredients• ½cuppeanutbutter• ½cupnonfatGreekyogurt• 2tablespoonshoney• ¼cupmilk• ½teaspooncinnamon• 2tablespoonsgroundflaxseeds



Serves 10


Recipe 10Ingredients• ½cuppeanutbutter• ½cupnonfatGreekyogurt• 2tablespoonshoney• ¼cupmilk• ½teaspooncinnamon• 2tablespoonsgroundflaxseeds



Serves 10


Recipe 10

Berry Coconut PopsiclesCoconut milk gives these popsicles a unique tropical and creamy flavor.

INGREDIENTS » 1 cup raspberries (fresh or frozen)

» 1 cup blueberries (fresh or frozen)

» 1 14-ounce can light coconut milk

» 2 cups water

» 1 cup apple juice (or any 100% juice)

» ¼ cup honey or maple sryup

DIRECTIONSBlend ingredients together in a food processor or blender.

Pour into popsicle molds and freeze for at least 3 hours.



MAKES 6 servings

PREP10 min

FREEZE3 hours

TOTAL3 hours, 10 min




least3hours.


Serves 6






least3hours.


Serves 6



Fizzy Fruity SodaThis refreshing drink is high in vitamin C

and lower in sugar than typical soda.

INGREDIENTS » 2 tablespoons fresh lemon juice

» 1 tablespoon fresh lime juice

» 2 tablespoons apple juice concentrate, thawed

» 1 cup club soda

» Ice

DIRECTIONSMix all ingredients together in a glass and serve.



MAKES 1 serving

PREP5 min

TOTAL5 min




serve.


Serves 1


Recipe 1



About 1 Cup




serve.


Serves 1


Recipe 1



About 1 Cup

Beaver Nation: LET’S GET COOKING · Ingredients • 1 cup raspberries (fresh or frozen) • 1 cup...

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