Utah State University Extension has released a collection of nutritional recipes designed to cover various meal types, including breakfast, main dishes, side dishes, and sweet treats. The diverse menu features gluten-free alternatives, vegetable-centric options, and family-oriented dessert ideas.
Breakfast and Morning Meal Options
Breakfast options provided by the university include several varieties of sweet and savory items. For those seeking a fruity morning meal, the extension offers Apple Cinnamon French Toast, which is described as ideal for Sunday morning family breakfasts or weeknight dinners. This recipe suggests using thick sourdough or whole grain bread to better absorb the egg mixture.
Other breakfast selections include A-Peeling Banana Bread and Almond Whole Wheat Toaster Waffles. The waffles are noted for having a nutty flavor and a crisp, light texture, utilizing whole-wheat flour for fiber and phytochemicals alongside almond flour for healthy fats and protein. Additionally, roasted winter squash or pumpkin seeds are available as a breakfast option.
Main Dish and Protein Selections
The collection includes a variety of main courses that cater to different dietary needs and flavor profiles. For those seeking plant-based or vegetarian options, the extension lists Lentil Tacos, Veggie Chow Mein Noodles, and Sweet Potato Black Bean Soup. The chow mein recipe, which includes fresh vegetables, can be combined with brown rice and cooked eggs to create a complete meal.
Meat-based and seafood options are also featured, such as Three Bean and Beef Chili, Orange Chicken, and Mahi Mahi Tacos. The orange chicken is described as a light version of the popular restaurant entrée, utilizing pan-fried chicken paired with ginger, garlic, green onions, and a small amount of brown sugar with freshly squeezed orange juice. For those who may typically avoid fish, the Mahi Mahi Tacos are presented as a fresh way to gain the health benefits of seafood.
Vegetable and Gluten-Free Sides
Vegetable-forward dishes and specialized dietary recipes are a significant part of the menu. The extension provides recipes for Carrot-Top Pesto Pasta and Sweet Potato Sandwich Wraps. For those requiring gluten-free preparations, the university offers Gluten Free White Bread, Gluten Free Pizza Crust, and Gluten Free Drop Cookies.
Other side dishes include homemade breadcrumbs, homemade croutons, and Mexican Street Corn Salad, also known as Esquites. The Esquites recipe offers a lower-calorie alternative to the classic Mexican street dish by substituting plain Greek yogurt for mayonnaise, with suggestions to add chili powder, paprika, or crushed red pepper for extra spice.
Desserts and Sweet Treats
The sweet treat category offers several options for desserts or light snacks. Chocolate Zucchini Brownies are featured as a hybrid of zucchini bread and homemade brownies, designed to appeal to picky eaters through the adaptable taste of zucchini. Other options include Strawberry Lime Chia Pudding, which is described as a refreshing summertime treat rich in Omega-3 fatty acids, citrus, and fruit.
For family-oriented activities, the extension recommends Frozen Yogurt in a Bag, a recipe where participants can take turns shaking the bags in a circle. The assortment of treats also includes Gluten Free Rolled Cookies and A-Peeling Banana Bread, which is categorized as both a breakfast and a treat.
Nutritional Variety and Composition
The full range of recipes from Utah State University Extension encompasses a wide spectrum of nutritional guidance, from simple salads like Watermelon and Berry Salad—which uses oil, lime, and optional mint—to more complex items like Orange Chicken. This collection provides a variety of ways to incorporate different nutrients into daily meals through diverse ingredients and cooking methods.
