THE MONTANA STUDENT DIETETICS ASSOCIATION PRESENTS 201} TALL COOKBOOK A COOKBOOK GUIDED 10 EATING HEALTHY ON A BUDGET MONTANA STATE UNIVERSITY ciation CREATED BY: KATELIN FRANKS & SHANAD ALJUDAIBIciation PE CREATED BY KRIS CATALANE ROASTED BUTTERNUT SOUASH TARTLETS INGREDIENTS + package of defies lo Bough + Tesge butternut quash +4 Thep of butter + V/2.c shredded Parmesan + VA‘ Feta Cheese +2 Thep honey + V2.Cup chopped roasted pecans + Salt & Popper + Garlic powder + Pardey + Olive all NUTRITIONAL FUN FACTS + ia 6 Americans get sick each year from contaminated food + Woh your honds with soap and woter for 20 see + Use a separate cutting board for vavr meals and wesh i thoreughly + Poullzy cooked hill 165 F, ground meats cock IL 60 F, steals, roatts and fith cooked tll 45 + Store raw meats on the bottom shelf away from produce DIRECTIONS 1 Slice Butternut Squash in half Lightly rab m Clive ail Place squash face dawn on soasting pon and cover pan vnth tin fol Roast at 400 F for 20 minutes 2 Roast pecans for 5 minutes in oven at 550 F 5. Remove Filo from package and cut pieces big enough to line mini cupcake pans. Grease pan if necessary, Melt butter and add Panriesan, Pulse in food processor ox blender vatil well combined 4 Pores butternut squash with butter/Parmosan mi, add in honey, salt pepper, and garke powder to taste 5, Either add mix to fils dough and bake or bake filo fret 6, Garnish with paisley and roasted pecans aad feta cheeseRECIPE CREATED BY KATHLEEN (ROS ciation SOUTAWEST QUINOA BUWL INGREDIENTS DIRECTIONS + lowest poate ee eee cere ees eset + 1can black beans Dace ep ek aincesio vie boitiary ween * lcup uncooked quiona reduce heat and simmer for 20 minutes + S.cups mixed greens 3. Once the quinoa is completely cooked and all ee? eee he reater Ber evepeeata rey ete lace teed and mix with coconut oil, cumin, salt and pepper eee eeeaceoll + salt and pepper to taste 4. Dice the sweet potalo into unifoum bite size cubes and add to the bowl, Ree eee 5, Add the mixed greens, black beans and lime in cand toss to soften the greens 6 Squeese lime over the top and serve! NUTRITIONAL FUN FACTS + Around 8% of children and 2% of adults have some kind of food allergy + A food allergy occurs when the body's immune system incorrectly identifies a food protein as harmful and attacks it © The 8 most common allergies are: milk, eggs, nuts, peanuts, shellfish, wheat, soy, and fichRECIPE DATED FROM WHOLET CHICKEN FIND PINEAPPLE BROWN RICE STIR Va e sey sauce (Taman f want te be Gluten fee) 2 Teep lemon sce = TTiap aay Tig meer 2Thsp chopped gages Vo Typ Red pepper flakes 1 pote chicken brsarts, ct nts binned pices + 2 Thsp sesame cil divided +3 doves of garlic, minced + 2 Thep ginger, minced Seger pepe oot ele eg eraser + Va otcnge pepe, cut nko large squares 1 small ed omone ext into large sqoncer + Vico bnoouli cut so sete + Ve fred pineapple ex into chunke Ye of quartered mushrooms + 4 orbag of edamame, defrosted +1 Thep comtarch or arourrant powder + Vea of brown see + Salt and pepper to base Sliced green onions for garni ERY DIRECTIONS bring 6 anp (5 quart) f wile ta ball One baling ea and ee Cones ard miner for AS mine ll end: 2tnalange bowl whe eter the oy save ler sg honey, axa cl ond ed pepper Caen Add the lange wek overhigh heat Add hal the ane “Dati cichen rhe sina waving the tines. Add the dcken towel rel cock unt the chosken ented theagh, abot five martes Remove Sree beak ediewe wuts at Sou hes si ik the wo, nd te and edamame Coa Ss edema § miles (Add cooked chick Radice het to ow Whisk the th sa the rverved mtn, and then ail tak, pee eee erie youl sib the wal Bee aoe i inal Se rel deed ges onc NUTRITIONAL FAST FRCTS + Shop in season/lecal + Shop frugal foods + Shop at Bounty of the Bridger's + Compare unit prices when shoppingciation PERTED BY KRIS CATALAN VEGETARIAN MEDITERRANEAN FARR Jemae jce, uses ram es eon Resp dele teamed Pistipaeet ene are eee + Salton pepret + dap deny mates aaa Pilmgenctal al ydien eer Timed ed anon chopra Va dei Agaric meat 1 Tea antcake beara quastced Cee eeden cester! Ove al Fey ereltereerease oven een + Fela ensnbied NUTRITIONAL FUN FACTS BOWL DIRECTIONS 1 Bag 2 one (3 quot) af water bal Ose boiling, add 1Thap of ult’ Add faa ta beiling water Cover and simmer until ende 2 While the water isboling, make the dresing. odd all the drening ingredients into the Klender ond blend Set aide unt later, 3. Add chopped zuschin, yellow pepper, ved entong suhele chewy, lomatoes, and ganic to « large ew! Lightly tos with clive ol salt, popper, and gare powder Place on two large roasting pans spread out evenly Roast veggies at 375 F for 20 minutes 4 While veggie are onsting, chap atichoke heart, Lalamaie olives. and gaznishes. 5. When veygies ate tender, remove from even toa Jorge Lew tore with dressing, (may not need ta use all the desaing- has sheng flavor) € Top favo with veggies artichoke bear's kalamata olive, fla, and gannich + When trying to purchase organic on a budget, stick to the dity dozen, which are the most contaminated produce items. + The ditty Dozen: Strawberries Spinach, Nectarines, Apples, Peaches, Pears, Cherries, Grapes Celery, Tomatoes, Bell Peppers, PotatoesPECIPE ADAPTED FROM KERLTHYRECIPESRLOL ciation CHOCOLATE DATE BALLS INGREDIENTS DIRECTIONS or eae ake Ieee ee te seers cere en at ee ee teres ences tia + Vicup unnelened cocoa powder Ceres arene tees ee od bie venta ecaet 9. Remave the deugh fram the food processor and Jknead it with clean hands (briefly) eit greed Sane opps 3 Divide into 32 bolle each weighing | or Sean arena Peale he ballin teeeng oF hai + 1 Thap chiedlad corornt 5. Aniange the ball on e trey or baking sheet + 1 Tbsp chia seeds ae Refrigerate for Vhour ox as long as you san, Can put + Cheppid walnut alzionds, pecans tn freezer for 10-20 min. (options) NUTRITIONAL FUN FAC + Medicol dates have a zich, almost caramel like taste and a soft, chewy texture whereas regular dates, commenly called Daglet Noos, axe usually smaller and have a firm flash and a sweet, dekcate flavor + Fresh dates wrill keep at room temperature for about 45 days. When stored an the rehrigeratos, they'se good for up to 6 months Frozen dates keep for up toa year Dred dates ean be refrigerated for a year, or frozen for as long a: § yearsPECIPE ADAPTED FROM DETONINESTE ciation VEGAN DATE ENERGY BALLS INGREDIENTS DIRECTIONS PD otpswelraty hopped | tn large food prosener filled with blade (if + Ltsp vanilla extract available), process walnuts and eceonut until cup shredded coconut crumbly. (ean chap finaly) 2 cups medijool dates 2. Add in the dates, varulla ond tea salt and process 1h tap sea wall again wall sticky, uniform balte foamed Do et cover posers or hatter wil hecome ely, s0 procest until crumbly, hut alisky when presed between Haven Seraonleedt (enone) hep 3. Weigh the dough at 1 ounce and sell ste Balls Rell halls ln garnish of choice andl place on exckie sheet Mines aes NUTRETLONAL FUN FACT * a good source of fiber and potassium, they contain no added sugar, no fat or cholesterol, are high in antioxidants, +. offer other important vitamins and minerals including Copper, Magnesium, Vitamin B6, Niacin, Calcium, lron and Vitamin Kciation RERTED BY KRIS CATRIANC ROASTED APPLE AND PEAR CRUMBLE EDIENTS 3 pears 3 apples 2.3/4 cups of rolled oats 3/4 cups of almonds, chopped V2 cup sugar 9 Thsp cinnamon Y/2 stick butter NUTRITIONAL FON FACT + Roasting food improves the texture of and deopens the flavor profile of what you're cooking! takes advantage of the natural sugars inside of food and gives them a sweeter, more concentrated taste DIRECTIONS 1 Preheat oven to 400P 9. Cut apples and pears into chunks, peel left on. Butter an ovenproof dish 3. Ina mixing bowl, mix the oats, sugar, almonds, and cinnamon. Divide the mixture evenly over the fruit and then place small dots of butter all over the top. Bake for 30 minutes. 4 Serve warm with Greek Yogurt Ice Creamciation PECIPE ADAPTED FROM CALILOK GRANOLA INGREDIENTS * 4 cups old-fashioned rolled oats * 1 cup raw nuts and/or seeds + | teaspoon fine-grain sea salt « ' teaspoon ground cinnamon « Yo cup melted coconut oil + l'h cup honey * L teaspoon vanilla extract + % cup dried fruit, Lused dried cranberries NUTRITIONAL FUN FACTS Around 70 million people suffer from food polsoning each year 7 million of these cases are fatal Careful storage, temperature control and preparation is important to avoid these bacteria, toxins and viruses NIRECTIONS 1 Preheat oven to 350 F and line a large, rimmed baking sheet with parchment paper 2.Jn a large mixing bowl, combine the oats, nuls and/or seeds, salt ond cinnamon. Stir ta blend. 3.Pour in the oil, honey and vanilla. Mix well, until every cat and nut is lightly coated. Pour the granola onto your prepared pan and use a large spoon te spread it in an even layer. Bake until lightly golden, about 21 to 24 minutes, stirring halfway ‘The granola will further crisp up as it cools 5, Let the grancla cool completely, undistuzbed (at least 45 minutes). Top with the dried fruit Break the grancla into pieces with your hands if you want to retain big chunks, or stix it around with a spoon if you don't want extra- clumpy granola.TPE ADAPTED FROM CHOBAN, ciation GREEK SOGURT [Ct CREAM INGREDIENTS DIRECTIONS « Lcups Honey Greele yogurt (3 1 Addl cup yogurt to « quart size resealable containers) bag, Make sure it is closed tight. Place the + Deups ice quar! sized-bag inlo a gallon sized resealable + 1/4 cups kosher salt bag with Y4 cup salt and 2 cups ice 2, Shake vigorously for 3-5 minutes or until the yogurt is completely frozen. Bags will become very cold. Repeat with remaining yogurt, salt, and ice NUTRITIONAL FUN FACTS Antioxidant Rich Foods: Vitamin A: pumpkin, squash, carrots, spinach, sweet potatoes, dark leafy greens, mangoes Vitamin C: Citrus, strawberries, peppers, caluiflower, broccoli, tomatoes, sweet potatoes Vitamin E: almonds, whole grains, sweet potatoes Selenium: Salmon