Hello!

Healthy Beaver Bags are weekly recipe kits available to the OSU community 12-2:30pm on Fridays at the Basic Needs Center – 1030 SW Madison Ave, Corvallis OR 97331. Follow our instagram @BNCatOSU to preview the theme Fridays before you come over.

Each Healthy Beaver Bag included eggs and yogurt as well as ingredients to try a recipe. Always free to OSU community members. Must have an OSU ID number to participate.

Green Beans & Bacon

Ingredients

  • 3 Strips of Bacon
  • 1 Can of Green Beans
  • Onion & Garlic Powder
  • Pepper

Directions

  • Cut 3 strips of uncooked bacon into 1″ strips
  • Open can of green beans and drain into sink
  • On medium heat, warm up pan and place bacon strips on pan
  • Cook both sides until almost fully cooked
  • Add in full can of green beans
  • Put in garlic powder, onion powder, and pepper to taste
  • On low heat, mix in well and cover with a lid for about 3-4 minuets stirring occasionally
  • Serve and enjoy!

Easy Curry and Rice

Ingredients

  • 2 and 1/2 Curry Cubes
  • 1 Onion
  • 1 Carrot
  • 2 Small Potatoes
  • 1 lb of Rice
  • 2 Cups of Water

Steps

Making the curry

  1. Peel your potatoes and carrots
  2. Cut potatoes and carrots into cubes
  3. Peel onion layers and chop your onion
  4. Place pot on stove and put on a medium-high heat
  5. Place your vegetables in the pot and cook until onions are yellow-ish
  6. Put in two cups of water to your pot and boil
  7. Boil water until potatoes and carrots are soft
  8. Once potatoes and carrots are soft, add your curry cubes
  9. Put stove to a low-medium heat. Mix cubes with your vegetables
  10. Let it sit on a simmer while you make your rice

Making rice in a pot

  1. Pour rice in a pot
  2. Wash rice by adding water to the pot and using your hands to mix the rice in the water
  3. Pour out water and pour in new water, if the water is still cloudy, keep washing it
  4. Once the water clear, place the tip of your finger on the top of the rice and fill water until the water reaches the first digit line.
  5. Now, put pot of rice on a stove and put on a high heat until the water starts boiling
  6. Once the water is boiling, put it on a simmer and cover pot with a lid. Wait 10 minutes
  7. The rice will be done! Add your curry to your rice and enjoy!

Candied Yams

WOW!

Ingredients

  • 2 sweet potatoes
  • 4 tbsp butter
  • 1/2 cup brown sugar
  • 1 1/2 cups mini marshmallow (regular, halal, or vegetarian)

Directions

  1. Peel and cut sweet potatoes into bite-size pieces.
  2. Put sweet potatoes into a pot and fill with cold water to cover potatoes and sprinkle with salt.
  3. Bring water to a boil, cover pot, and cook sweet potatoes for 20 minutes, stirring occasionally.
  4. Drain water and rinse under cold water to cool.
  5. Preheat oven to 400 degrees.
  6. Fill foil pan with sweet potatoes.
  7. Evenly distribute butter over the sweet potatoes.
  8. Sprinkle brown sugar on top.
  9. Layer with mini marshmallows.
  10. Put foil pan on baking sheet and bake in oven for 25 minutes.
  11. ENJOY!!!

Pumpkin Gnocchi Healthy Beaver Bag

1 russet potato
1/2 cup of pumpkin
1.5 cup of AP four
1 Egg
Rosemary or lavender stem (pumpkin stem garnish)
1 Toothpick
Sauce: Butter


⁃ Start by bring water into a boil in a pot. Add russet potato for 35 mins till SOFT.

– In a separate bow mashed the cooked potatoes
⁃ In a large bowl mix together the 1/2 cup pumpkin, 1.5 AP cup flour, boiled potato and egg
⁃ once all mixed, knead with your hands for 5-7 minutes.
⁃ It should be tacky but not sticky and bounce back when you press into it slightly.
⁃ On a surface, start forming your dough into pumpkins by rolling it into a small balls (add flour if still sticky), then using a toothpick, make indents around the ball as you would normally see on a pumpkin.
⁃ Once you’ve rolled and formed all your pumpkins, add them all to a pot of boiling water. Stir to make sure they don’t stick. Once they’re all floating (about 5-7 minutes) take them off the boiling pot
⁃ Once they’ve finished cooking you can add some butter to a frying pan and fry the bottoms of the gnocchi for an extra crispy texture.

Omelets

Ingredients

  • Eggs
  • Onion
  • Red pepper
  • Mushrooms
  • Tomato’s
  • Cheese

Directions

  • Wash and chop vegetables into cubes
  • Crack 2-3 eggs into a bowl whisk eggs until yokes have been beaten
  • Heat your pan a little over medium heat (add oil or butter to coat pan)
  • Once it is hot sauté vegetables until soft and brown
  • Remove from pan onto the side
  • Pour egg mixture into pan and season to taste (salt/pepper)
  • Let it sit until the egg starts to solidify
  • Then add the veggies and cheese on top of eggs evenly spread
  • After the veggies are in wait another minuet to be fully cooked
  • Then fold omelet over into thirds and remove from pan on to plate to enjoy

Roasted Vegetables

Ingredients:

  • Olive Oil
  • Sweet Peppers
  • Parsnips
  • Yams
  • Seasoning packet: salt, pepper, garlic powder, onion powder

Instructions:

  • Preheat oven to 425
  • Wash all veggies (scrub yams well!)
  • Peel parsnip, yams too if you want
  • Cut parsnip and yams into cubes
  • Put all veggies into a bowl
  • Pour olive oil into bowl (a couple of tablespoons is enough) and add seasoning packet
  • Mix the veggies and oil with hand
  • Put the veggies on a sheet pan
  • Place in oven for 45 minutes
  • Set a timer for 25 minutes to flip the veggies half way through
  • Use a fork to poke veggies to check if it’s fully cooked through once out of the oven

Food Strategy Thought: Roasted veggies are yummy straight out the oven. They can also be chilled and stored in the refrigerator and added to salads, pasta, or rice dishes later in the week. You can cook a whole pan of veggies and chill them to save time later and avoid the question: what do I do with half of a onion, yam, etc.

Bean & Cheese Burrito

Bean & Cheese burritos are the recipe of the week. Savory, cheesy, and packed with protein – it’s a great budget stretching dinner to add to your meal rotation.

Visit Isabel Orozco-Moore’s blog Isabel Eats to read her way to make a burrito (including a nice picture guide for folding.)  Her blog is great! Bringing authentic Mexican recipes with gorgeous photographs, her work is to share well tested versions that are easy for even beginning home cooks. https://www.isabeleats.com/bean-and-cheese-burritos#wprm-recipe-container-24805. Besides her website she is on youtube and instagram.

In the bag today you have the basic building blocks for a simple burrito: tortillas, cheese, beans, and taco sauce.  You can add ingredients at home to make Isabel’s version or try your own.

Tip: Store extra refried beans, cheese, and tortillas in the refrigerator after opening.

 

Food & Meal Planning Thought of the week: 

When I was living in the dorm my sophomore year, I had a meal plan that covered some but not all of my meals. Bean burritos were a go-to meal for me. They can be made easily in the microwave or on the stove top. One can of refried beans can make 4 small or 3 medium burritos. They were a piece of my food strategy.

What were my food needs? I knew my time was valuable to me – I had a full course load, 2 campus jobs, traveled on the debate team, I was dating, joined a faith community, and had fun just being with my friends on campus studying or at that time sitting in lounges watching music videos on tv.

I thought about how food fit into my priorities.  I wanted to ‘eat healthy’ and not work too hard at it. I wanted foods ready in a couple of minutes that were fast to eat. To feel satisfied I wanted to eat protein and fiber rich foods. Variety was less important to me in my dorm so there I arrived at my strategy. To feel satisfied I wanted to eat protein and fiber rich foods.

I would regularly buy a jar of peanut butter, a loaf of bread, a small jar of raspberry jelly, tortillas, a can of refried beans, and the smallest pack of cheese at the grocery store. I’d visit Taco Bell occasionally and stock up on extra packets of hot sauce to keep in my dorm so I didn’t have to spend extra money.  Peanut butter and Jelly alternating with bean & cheese burritos wasn’t always a lot of variety but it met my needs for food strategy. I could change it up when I decided to.

-Emily, Food Security Programs Manager at the the BNC

Baked Potato

Ingredients

  • Potato
  • Sour Cream
  • Butter
  • Green Onions

Directions for Oven

  • Preheat the oven 350 F°
  • Wash potato with a scrubber/brush
  • Dry potato and poke holes in potato with a fork
  • *Optional* coat potato with olive oil and sprinkle salt on the outside
  • Wrap Potato in tin foil and place in oven
  • Bake in oven for an hour or until soft

Directions for Microwave

  • Wash potato with a scrubber/brush
  • Dry potato and poke holes in potato with a fork
  • Place potato in microwave for 4 minutes

Directions for after done baking

  • While you wait, wash and dry green onions and cut into thin slices
  • Once potato is done, cut through potato lengthwise and crosswise three quarters deep’
  • Use a knife to open up potato in between the cuts
  • Add sour cream, sliced green onions, and salt and pepper to the inside of the potato

Things that go good with baked potatoes

  • Salsa
  • Cheese
  • Chili
  • Beans
  • Broccoli

How to Ripen Fruit

Some fruit are picked at the peak of ripeness and will taste best when eaten soon after picking like strawberries and cherries. Other fruits like pears, avocados, kiwi, bananas, and tomatoes can be picked when fully grown but firm and will ripen later. 

Ripe pears and avocados should not be mushy but the surface should be able to indent if pressed.

How to ripen fruit faster: Place avocados and pears in a paper lunch bag, fold the top over and leave at room temperature on the counter. Gas will concentrate in the bag to ripen the fruit.  Tip: adding an apple to the bag can help it go faster. Check the bag daily to see when fruit is ready.

Apple Dump Cake

Ingredients

  • 2 Apples
  • 1 Box of Betty Crocker Super Moist Yellow Cake Mix
  • 3/4 cup butter (melted)

Directions

  1. Heat oven to 350 degrees, spray 8X8 pan with cooking spray or use butter to grease the pan
  2. Peel and chop up 2 apples to spread evenly on the bottom of the pan
  3. Top with dry cake mix and distribute evenly over top the apples
  4. Melt butter in microwave and pour over top cake mixture, tilting the pan to get the top coated evenly
  5. Bake 45 to 50 minuets, until lightly golden brown, mostly dry on top, and bubbly around the edges