Healthy Beaver Bag Blog 2022-23

https://blogs.oregonstate.edu/bnchbb/

Ingredients

• Banana Cream Pudding Mix
• 2 cups of milk (any kind works)
• Nilla Wafer Cookies
• Cool Whipped Topping
• 2 Bananas

Start by adding two cups of milk into a large bowl. Slowly mix in the banana pudding mix with a whisk. Allow to sit for about five minutes. During this time your pudding will thicken.

After letting the pudding sit, begin assembling your banana pudding parfait. This part is up to you, however, here is an optional guide. Start by breaking a few Nilla wafers in half and making a layer at the bottom of a cup. After this, line the inside of the cup with sliced bananas. Once this is done, add a few scoops of pudding and spread it evenly with a spoon. Repeat a layer of Nilla wafers and banana slices. Add more pudding and follow up with a few spoonfuls of whipped topping. Put some Nilla wafers in a bag and break them up (you can whack them with a spoon to do this). Sprinkle the Nilla Wafer crumbs over the cool whip topping and garnish with a few more banana slices and another cookie.

Ingredients:

• 2 cups Rolled Oats
• 1/2 cup Honey
• 2 tablespoons Cocoa Powder
• 1/2 cup Peanut Butter
• 1/4 cup Mini Chocolate Chips
• Pinch of Salt

Directions:

• In a medium put all ingredients into the bowl
• With wet hands mix all together
• Form mixture into 20 small balls
• Put on a baking sheet and let rest in the freezer for 20-30 minutes
• Take out and enjoy!
• These can be stored in a Ziplock bag in the fridge for 1 week or in the freezer for 3 months

Ingredients:

• 3 Sriracha Packets
• 1 Mayo Packet
• 1.5 Cups of Rice
• 1 Can of Tuna
• 1 Seaweed Sheet
• 1.5 Cups of Water

Instructions:

• Cook 1.5 cups rice with 1.5 cups water.
• While rice cools combine 1 mayo packet, 3 sriracha packets and 1 drained can of tuna into a bowl and mix.
• Take a palm size amount of rice and flatten it into a bowl shape in the palm of your hand.
• Add a quarter sized ball of the tuna filling to the center of the rice in your hand.
• Take another pinch of rice and roll it into a ball in your other hand and place it on top of the tuna pile to make something that looks like a tuna sandwich.
• Use both hands to apply pressure to combine the top and bottom rice, incasing the tuna inside
• Keep applying pressure until you have formed a rice ball, place a the ball on a flat surface and use your hands to mold the ball into a triangle shape.
• Lastly cut a strip off of the seaweed sheet and apply water to one side of the sheet. Place the wet side of the seaweed strip under the the bottom part of the onigiri and fold the leftover seaweed up to the front of the onigiri. Done!

Optional: Place your onigiri in a hot pan with some sesame oil and fry both sides!

Ingredients:

 3 zucchini, chopped into small cubes

2 tomatoes, chopped

1/4 onion, chopped

1 garlic clove, chopped

1 jalapeno or serrano, chopped

1 can of corn

Butter or cooking oil, to taste

1/4 teaspoon of oregano

Salt and pepper, to taste

Instructions:

1. Wash and cut all vegetables. 

2. Melt butter or heat oil in a pan over medium heat. 

3. Add the chopped onion and garlic, and cook for 3 minutes or until they are soft and clear. 

4. Add the chopped jalapeno or serrano (optional) and chopped tomato, and cook for 3-4 minutes until the tomato has softened. 

5. Add the chopped zucchini and a can of corn. Season with salt, pepper, and oregano to taste. 

6. Cover the pan and cook for 8-10 minutes or until the zucchini is soft. If you prefer a soupier consistency, add a little bit of water, chicken, or vegetable broth. 

7. Serve hot, and top with cheese or sour cream if desired. 

Notes:

• If you don’t want your dish too spicy, remove the seeds from the peppers before chopping. 
• To make the dish vegan, use oil instead of butter. 
• You can also add cotija cheese and sour cream as toppings once the dish is served. 

Ingredients:

2 bundles of Soba noodles 

4 packets of Soy sauce 

1 bunch scallions, finely chopped

1 cucumber, finely sliced or chopped

1 packet of red pepper flakes

Additional Toppings: 

1 Hard boiled egg, cut in half

1 tablespoon of sesame seeds

To prepare the noodles:

1. For one bundle, boil 6 cups of water in a pot (add 2 cups water per each additional bundle). 
2. Once the water boiled, add noodles and turn to low heat and boil the noodles for 4 minutes or until tender.
3. Once done, drain the noodle well, rinse with cold water, drain again, and serve. 

To prepare the vegetables:

1. Finely chopped the cucumber into thin slices.
2. Finely chopped the scallions into bite sized pieces.

To assemble the dish:

1. Put the noodles in a bowl and then add soy sauce, red pepper flakes, scallions, and cucumber.
2. Mix the dish well.
3. Add salt and pepper to your desired taste.
4. Place hard boiled eggs on top for your additional toppings.
5. Scallions for garnish.
6. Sprinkle some sesame seeds on top if you’d like.
7. Serve and Enjoy!

FYI: Use soy sauce as desired for flavor.

Ingredients

For Tortillas

1 1/4 cups all-purpose flour

1 1/4 cups whole wheat flour

2 1/2 teaspoon baking powder

1 teaspoon salt

1/3 cup room temperature butter

1 cup hot water

For Quesadillas

Tortillas

Green Chiles

Sharp Cheddar Cheese

Instructions

On pages 74 and 155 in the book Good and Cheap, you will find recipes for Green Chile, Cheddar Quesadillas, and Tortillas

Ingredients

for potatoes:

3-4 Yukon gold potatoes

salt and pepper

2 TBS butter

2 TBS olive oil

toppings: Sour cream, green onions

Instructions:

1. wash and trim eyes/blemishes from surface of potatoes. Cut into halves if potatoes are medium or quarters if they are large. Small potatoes can be left whole. Try to have the pieces/whole potatoes be about the same size.
2. Put potatoes in a pot of water on the stove and bring to a boil. Cook until the potatoes are soft when pierced with a fork. They need to be soft enough to smash.
3. When potatoes are softened. Drain and allow steam to come off of them till the surfaces feel more dry.
4. Preheat oven to 400F.
5. On a sheet pan, place parchment paper or silicone mat, or spray with cooking spray.
6. Place the potatoes spread out on a the pan.
7. Using the clean bottom of a cup or jar, smash the potatoes to flatten. If they fall apart a little it is ok. Just reshape a little with a fork.
8. Melt 2 TBS butter and mix with the olive oil. Drizzle this over the smashed potatoes with a spoon. Sprinkle salt and pepper on top.
9. Bake until the potatoes are browned on top and bottom. Allow to cool.
10. To serve, chop green onions and serve with scoop of sour cream, or with a sauce of your choice. Enjoy!