Recipe #108: Scandinavian Berry Soup

By Rylee Ahnen, University of Minnesota Nutrition Major

Spring is here (or so they tell us), and one of my favorite parts about the warmer months is all of the sweet and delicious fruits that summer has to offer. I especially enjoy buying fresh cherries from the farmer’s market. Cherries come in many different varieties, and each is slightly unique. However, most cherries are good sources of Vitamin C, and sour cherries are excellent sources of Vitamin A. 

Vitamin A is important for retinal health, and Vitamin C is needed to maintain healthy skin and for tissue development. Cherries are simple to work into your diet because they are so versatile and delicious, but people trying to cut down on their sugar intake should be mindful of how many cherries they eat.  Below is a recipe for one of my favorite summer soups, filled with a bounty of berries. It’s perfect after a lazy day in the warm sun. (A kid can dream, right?)

Scandinavian Berry Soup

4 cups of water

2-3 cinnamon sticks

2 medium diced apples (peeled & cored)

2 cups sweet cherries (pitted)

1 ½ cups raspberries

1. Simmer the cinnamon sticks in the water for 15 – 20 minutes. Discard cinnamon.

2. Add apple to water. Continue to simmer for 5 minutes.

3. Add cherries & raspberries. Bring to a rolling boil.

4. Allow soup to rest for 30 minutes. Refrigerate.

5. Serve cold, with a dollop of whipped cream.

Recipe #107: Arugula, Fennel, and Orange Salad

By Rylee Ahnen, University of Minnesota Nutrition Major

They say nothing rhymes with orange, but what about door-hinge? That one might be a stretch, but  believing the health benefits of an orange sure isn’t! Did you know that an orange has more than 100% of the your daily recommended intake of vitamin C? Adults are recommended to consume 75 – 90 mg of vitamin C, and a medium sized orange contains about 82 grams. Not only are oranges packed with vitamin C, they are also a good source of dietary fiber.

Vitamin C is important for many different immunological functions within the body, helping you fight of different infections such as the common cold. It is also important for healthy tissues, especially teeth and gums. 

Arugula, Fennel, and Orange Salad:

(Adapted from allrecipes.com)

Ingredients:

1 Tbsp Honey

1 Tbsp Lemon Juice

½ Tsp Salt

½ Tsp Ground Black Pepper

¼ Cup Olive Oil

1 Large Bunch Arugula

2 Oranges, Peeled and Segmented

1 Bulb Fennel, Thinly Sliced

Directions:

1. Make the dressing by whisking together honey, lemon juice, salt, and pepper.
2. Slowly add olive oil while continuing to whisk.
3. Toss together arugula, orange segments, and fennel in a salad bowl.
4. Drizzle salad with the dressing, toss and serve. 

Recipe #106: Orange Glazed Carrots

By Rylee Ahnen, University of Minnesota Nutrition Major

Who doesn’t love a delicious carrot? This root vegetable is a fantastic source of Vitamin A, which is used for many different metabolic functions in our bodies. One of the most important functions of Vitamin A is retinal development, which allows us to have strong and effective eyesight. Vitamin A is also important for maintaining healthy vibrant skin.

One of my favorite carrot recipes is for Orange Glazed Carrots. This can be made as a simple side dish or as the staple of a meal for any carrot enthusiast. My grandma brings it to Thanksgiving every year, and it’s always a favorite.

Orange Glazed Carrots:

(adapted from Great Grandma Ozanich’s recipe)

Ingredients:

1 lb Baby Carrots

½ cup Orange Juice

3 Tbsp Brown Sugar

1 Tbsp Butter

Pinch of Salt

Directions:

1    In a medium saucepan filled with water, boil carrots until tender. 
2.  Drain water from the pan. Add orange juice and simmer for 5-7 minutes.
3.  Mix in brown sugar and butter. Stir until melted.
4.  Stir in small pinch of salt. Serve hot.

Recipe #105: Banana Oatmeal Muffins

By Rylee Ahnen, University of Minnesota Nutrition Major

It’s already March and that can only mean one thing: National Nutrition Month! This year, the Academy of Nutrition and Dietetics is encouraging everyone to “Eat Right, Your Way, Every Day.” The message is a simple one – but taking it to heart can provide each of us with untold benefits. 

Throughout the month, Open Arms will be working to help our clients and volunteers have a stronger understanding of common foods that we all eat. We began by launching a coloring contest for all of the clients and volunteers. We asked everyone to draw their favorite fruits and vegetables.  Each week in March, we will select one of the drawings and feature the fruit or vegetable in our weekly recipe. If you want to get in on the action, pick up a template at Open Arms and submit your own artwork. All ages are welcome to participate!

This week we particularly enjoyed this drawing of a banana by Ty L. Bananas are an excellent source of the mineral potassium. Your body needs potassium to help with food digestion along with proper muscle growth and function. The most important muscle that uses potassium is the heart; which relies on the mineral to regulate your heartbeat and your blood pressure.

Banana Oatmeal Muffins

From the kitchen of Kate Hahn, Dietetic Intern from the University of Minnesota Medical Center, Fairview.

Ingredients:

3 mashed bananas (the more ripe the better!)

1 cup vanilla Almond milk (you could use skim but you may want to add a little sweetener)

2 eggs

1 tbsp Baking powder

3 cups (240g) Old Fashion or Rolled Oats

1 tsp vanilla extract

3 tbsp (42g) mini chocolate chips

Directions:

1.     Preheat oven to 375 degrees

2.     Mix all ingredients (except the chocolate chips), and let sit while you prepare the muffin pans.

3.     Spray a muffin pan and/or liners with non-stick spray*.

4.     Stir the chocolate chips into the oatmeal batter.

5.     Divide batter into 15 muffin cups. They should be just about filled.

6.     Bake 20-30 minutes. You’ll see the edges just starting to brown and they will be firm to the touch.

* The muffins may stick when hot but are removed easily when cooled.