Transcription
A River of RecipesNative American Recipes Using Commodity FoodsUSDA Food Distribution Program on Indian Reservations(Revision Date: July 2003)
TABLE OF CONTENTS(Revision Date: July 2003)Introduction. . 2The Food Guide Pyramid. 3What Counts as a Serving? . 4How Many Servings Do You Need? . 5Nutrients in Food . 6Food Labels and Claims. 9Food Safety . 11Storage and Serving Guide . 15Common Measurements/Conversion Tables . 16Ingredient Substitutions . 17RECIPESBeverages . 18Breads/Grains. 21Main Dishes . 32Side Dishes. 61Desserts . 671
INTRODUCTIONA River of Recipes is a collection of Native American Recipes from tribes across NorthAmerica. Some of the recipes provide new and different ways to prepare USDA commodities,in addition to traditional recipes. Traditional recipes include bison recipes, blue corn recipes,and traditional breads. Most of these recipes make use of USDA’s commodities that areprovided to recipients who participate in the Food Distribution Program on IndianReservations. These items will be designated in Italic print for your convenience.We at USDA's Food and Nutrition Service have altered some of the original recipes orprovided variations with the intention of lowering the fat and sodium. We hope you enjoythese recipes and would like to extend a hearty "THANK YOU!" to everyone who contributedto this cookbook.We offer special thanks to the Food and Nutrition Service Midwest Regional Office and theMidwest Indian Tribal Organizations. They contributed to the sections of this book concerningnutrients in food, food labels and claims, and food safety and storage.These recipes have been collected for your convenience. Please note they have not been testedor standardized by USDA. If you reproduce any of them for your own use, please be sure toinclude the phrase “This recipe has not been tested or standardized by USDA.”If you have an unusual or creative recipe not already listed here, a comment regarding aspecific recipe, or a question about commodities, please contact us at: fdd-pst@fns.usda.gov .Additional resources for commodities can be found on the homepage for the Food DistributionDivision website at: http://www.fns.usda.gov/fdd . There you can also find links to otherUSDA nutrition assistance programs.Food Distribution DivisionFood and Nutrition ServiceUSDA2
THE FOOD GUIDE PYRAMIDHealthy diets contain a variety of nutritious foods. Let the Food Guide Pyramid be your guideto daily food choices. The arrangement of the food groups in the pyramid shows the kinds offoods to eat more of and those to limit. The Food Guide Pyramid incorporates many principlesthat add up to a plan for eating low fat foods that are high in vitamins, minerals, and othernutrients. Each of the food groups provides some, but not all, of the nutrients you need. Foodsin one group can’t replace those in another. For good health, you need a variety of foods fromall of the food groups.3
WHAT COUNTS AS A SERVING?The size of a serving depends on the type of food. Serving sizes on food labels are oftendifferent from serving sizes on the Food Guide Pyramid. For example, the serving size on acan or carton of juice may be 12 ounces. This equals two servings from the Food GuidePyramid. Foods served at restaurants may also contain more than one serving from the FoodGuide Pyramid. For example, a serving of pasta at a restaurant may be equal to three or fourservings from the Food Guide Pyramid. Listed below are serving sizes from each food groupfor adults and youths. Young children need smaller portion sizes.Food GroupServing SizeBread, Cereal, Rice, and Pasta Group(6-11 servings daily)1 slice of bread½ cup cooked cereal, rice, or pasta1 ounce ready-to-eat cereal1 tortilla (6 inches round)1 pancake3-4 small or 2 large crackers½ bagel or hamburger bunVegetable Group(3-5 servings daily)½ cup cooked or chopped vegetables1 cup leafy raw vegetables¾ cup vegetable juice (6 ounces)Fruit Group(2-4 servings daily)1 medium piece of fruit½ grapefruit¾ cup fruit juice (6 ounces)½ cup chopped, canned, or cooked fruit¼ cup dried fruit, such as raisins½ cup berriesMeat Group(2-3 servings daily)2-3 ounces cooked lean meat, poultry, or fish*½ cup cooked dry beans**2 tablespoons peanut butter**⅓ cup nuts**1 egg**Milk, Yogurt, and Cheese Group(2-3 servings daily)1 cup milk or yogurt1½ ounces natural cheese2 ounces process cheese* 4 ounces raw meat, poultry or fish equals about 3 ounces after cooking** Count ½ cup cooked dry beans, 2 tablespoons peanut butter, ⅓ cup nuts, or 1 egg as 1 ounceof meat (⅓ to ½ of a serving)4
HOW MANY SERVINGS DO YOU NEED?Bread GroupFruit GroupVegetable GroupMeat GroupMilk GroupTotal fat (grams)This is equal to 30%of calories.Saturated fat (grams)This is equal to lessthan 10% of calories.Number of Servingsfor 1,600 CaloriesNumber of Servingsfor 2,200 CaloriesNumber of Servingsfor 2,800 CaloriesThis is about right formany women whoare not very activeand some olderadults.This is about right formost children, teenagegirls, active women,and many men who arenot very active.This is about right forteenage boys, manyactive men, and somevery active women.6232 to 32 to 39342 to 32 to 311452 to 32 to 353739317 or less24 or less31 or lessWomen who are pregnant or breastfeeding should see a health professional at their local healthclinic for information about their diet.5
NUTRIENTS IN FOODMany different nutrients are needed for good health. These include carbohydrate, protein, fat,vitamins, minerals, and water. Most foods contain more than one nutrient.CarbohydrateThree types of carbohydrate are sugar, starch, and fiber.Sugar gives food flavor. Sugar contains calories, but few vitamins and minerals. There aremany different types of sugar. They include brown sugar, cane sugar, corn sweetener, cornsyrup, dextrose, fructose, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltsyrup, maltose, maple syrup, molasses, sucrose, and sugar syrup.Starch is a major source of energy. Foods that contain starch also contain many vitamins andminerals. Good sources of starch are grains (wheat, oats, corn, rice, etc.) and products madefrom grains such as flour, pasta, breads, and cereals. Vegetables, such as potatoes, sweetpotatoes, dry beans, and dry peas, are also good sources of starch.Dietary fiber is found in plant foods. Fiber helps your digestive tract function. Eating foodswith fiber can help satisfy your appetite. Lentils, sunflower seeds, dry roasted peanuts, brancereal, shredded wheat, black beans, great northern beans, kidney beans, and pinto beans aregood sources of fiber. Other foods that are good sources of fiber include apples, bananas,pears, prunes, raspberries, strawberries, oranges, raisins, corn, and potatoes.ProteinProtein is needed for the continued growth and maintenance of your body. Protein also formsthe hormones and enzymes used to regulate body functions. Beef, pork, poultry, fish, eggs,milk, yogurt, and cheese are animal proteins. Vegetable proteins include cooked dry beans, drypeas, lentils, peanut butter, and nuts.FatEveryone needs fat in his or her diet. Certain essential fats are needed for brain development,vision, and the formation of some hormones. Fats also carry fat-soluble vitamins (A, D, E, andK) throughout your body. Health experts recommend that 30% or less of a diet’s total caloriescome from fat. For many adults, that’s about 65 grams per day. There are two types of fat—saturated and unsaturated.Saturated fats are usually animal fats. Most saturated fats are solid at room temperature.Partially hydrogenated vegetable oils, such as shortening and margarine, contain saturated fatand trans fatty acids, which act like saturated fats. Health experts recommend that less than10% of a diet’s calories come from saturated fat. For many adults, that’s about 20 grams orless per day.Unsaturated fats are liquid at room temperature. Two types of unsaturated fats aremonounsaturated and polyunsaturated. Olive, canola, and peanut oils contain large amounts ofmonounsaturated fat. Sunflower, safflower, corn, soybean, and cottonseed oils contain large6
amounts of polyunsaturated fat. Using monounsaturated fat and polyunsaturated fat in place ofsaturated fat can help keep blood cholesterol levels down.Cholesterol is a fat-like substance. Your body uses it to produce hormones. It also helps givecells their structure. Cholesterol comes from two sources. It is produced by your liver. It isalso found in foods that come from animals, such as meats, egg yolks, and dairy products.Foods from plants, such as fruits, vegetables, grains, nuts, and seeds, do not contain cholesterol.To reduce the total amount of fat, saturated fat, and cholesterol you eat, follow these tips: Choose skim (nonfat) or 1% (lowfat) milk. Choose nonfat and lowfat yogurt and cheeses.Read food labels and choose other foods that are low in fat and saturated fat.Eat lean meat, fish, and skinless poultry.Eat main dishes that use pasta, rice, beans, and/or vegetables as the main ingredient. Or,create “low meat” dishes by mixing these foods with small amounts of lean meat, poultry,or fish.Use cooking methods that require little or no fat, such as boiling, broiling, baking, roasting,stewing, poaching, steaming, sautéing, stir-frying, or microwaving.Trim off fat before cooking meat and poultry. Drain off fat after browning meat.Chill soups and stews after cooking, and then skim the hardened fat from the top.Limit egg yolks to 3 or 4 per week.Limit your use of organ meats, such as liver, brains, chitterlings, kidney, heart, gizzard,sweetbreads, and pork maws.Use liquid vegetable oil instead of lard or solid shortening.Chill canned commodity meat and remove solid fat “cap” before preparing recipe. This iscalled “defatting.”Vitamins and MineralsYour body needs vitamins and minerals in very small amounts every day. Many functions inthe body depend on vitamins and minerals. The vitamins and minerals listed here are shown onmany food labels in the grocery store.Vitamin A helps form and maintain healthy skin, hair, and mucous membranes. Vitamin Ahelps people see in dim light. Some good sources of vitamin A are cantaloupe, mangos,broccoli, carrots, greens, pumpkin, spinach, winter squash, sweet potatoes, and tomatoes.Liver, whole eggs, and milk also contain vitamin A.Vitamin C helps form collagen, which gives structure to bones, muscles, and skin. Vitamin Calso helps the body absorb iron. It is an antioxidant that helps fight cancer. Many fruits andvegetables are good sources of vitamin C, including cantaloupe, citrus fruits and juices(grapefruit, orange, etc.), kiwi, pineapple, raspberries, watermelon, asparagus, broccoli,cabbage, cauliflower, kale, peppers, sweet potatoes, and tomatoes.Calcium helps build and maintain strong bones and teeth. It also helps your muscles contractand your blood clot. Milk, yogurt, cheese, spinach, collard greens, and sesame seeds are goodsources of calcium. Calcium-fortified foods like orange juice, white bread, rice, and breakfastcereals are also available.7
Vitamin D helps your body absorb calcium. Vitamin D is found in fortified dairy products,fortified cereals, eggs, and margarine.Iron helps carry oxygen throughout the body. Good sources of iron include red meat, dry peas,navy beans, great northern beans, kidney beans, black-eyed peas, lima beans, spinach, Swisschard, enriched breads, and fortified or enriched cereals.WaterWater, often called the “forgotten nutrient,” is needed to replace body water lost in urine andsweat. It helps transport nutrients, remove wastes, and regulate body temperature. Water is animportant part of a healthy diet. It is calorie-free, inexpensive, readily available, and absorbedfaster than other beverages.To prevent dehydration, drink eight to twelve 8-ounce glasses of water or other fluids a day.Signs of moderate dehydration are thirst, dry lips, dry mouth, and/or concentrated (darkcolored) urine. Besides water, other hydrating beverages include juice, milk, herbal tea, andcarbonated soda without caffeine. Dehydrating beverages include coffee, tea, carbonated sodaswith caffeine, beer, wine, and other alcoholic beverages.8
FOOD LABELS AND CLAIMSMost packaged foods have a Nutrition Facts label on them. Nutrition Facts labels can help youdecide if a food fits into your diet. For most foods, the Food and Drug Administration (FDA)ensures that information on the labels is accurate and truthful. Use this example to learn how toread a Nutrition Facts label.A. Serving Size -- Is your serving the same as the one on the label? If you eat double the serving sizelisted, you are eating twice the nutrients and calories. If you eat one-half the serving size shownhere, you are eating one-half the nutrients and calories.B. Calories -- Look here to see how a serving of the food adds tothe total number of calories you need each day.C. Total Fat -- Most people need to cut back on fat. Too much fatmay contribute to heart disease and cancer. Try to limit yourcalories from fat. Choose foods with a big difference betweenthe total number of calories and the number of calories from fat.D. Saturated Fat -- Saturated fat is part of the total fat in food. It islisted separately because it may raise blood cholesterol and yourrisk of heart disease.E. Cholesterol -- Too much cholesterol may lead to heart disease.Challenge yourself to eat less than 300 mg each day.F. Sodium -- You call it “salt,” the label calls it “sodium.” Eitherway, it may add up to high blood pressure in some people. So,keep your sodium intake low—2,400-3,000 mg or less each day.G. Total Carbohydrate -- Carbohydrates give you energy. Foodslike bread, potatoes, fruits, and vegetables contain carbohydrates.H. Dietary Fiber -- Fiber may help reduce the risk of heart diseaseand cancer. Fruits, vegetables, whole-grain foods, and beans areall good sources of fiber.I. Protein -- Most people get more protein than they need. Eat small servings of lean meat, fish, andpoultry. Use skim or lowfat milk, yogurt, and cheese. Try vegetable proteins like beans, grains, andcereals.J. Vitamins and Minerals -- Your goal is 100% of each for the day. Don’t count on one food to do itall. Eat a variety of foods.K. Daily Values -- For fat, saturated fat, cholesterol, and sodium, choose foods with a low % DailyValue. For total carbohydrate, dietary fiber, vitamins, and minerals, your goal is to choose foodsthat add up to 100% of each.9
Many food labels use words such as “free”, “light”, and “reduced.” These words can help youspot foods that offer nutritional benefits. The chart below lists some nutrient claims and theirdefinitions.Fat Free or NonfatLess than 0.5 g of fat per servingLowfat3 g or less of fat per servingReduced Fat or Lower FatAt least 25% less fat per serving thanthe traditional itemLightAt least 33% fewer calories per servingthan the traditional itemorAt least 50% less fat per serving thanthe traditional itemorA low-calorie, lowfat food with 50%less sodium than the traditional itemLeanLess than 10 g of fat, 4.5 g or less ofsaturated fat, and less than 95 mg ofcholesterol per servingExtra LeanLess than 5 g of fat, less than 2 g ofsaturated fat, and less than 95 mg ofcholesterol per servingLow Saturated Fat1 g or less of saturated fat per servingLow Cholesterol20 mg or less of cholesterol and 2 g orless of saturated fat per servingLow Sodium140 mg or less of sodium per servingLow Calorie40 calories or less per servingSugar FreeLess than 0.5 g of sugar per servingExcellent Source, High, or Rich20% or more of the Daily Value of anutrient per servingGood Source10-19% of the Daily Value of a nutrientper serving10
FOOD SAFETYOver seven million people suffer from foodborne illness, also known as food poisoning, eachyear. Foodborne illness usually resembles the “stomach flu” with symptoms of diarrhea,headache, fever, and vomiting. Symptoms may appear as early as a half hour after eating thespoiled food or may not develop for up to two weeks.Foodborne illness is usually caused by eating foods that are contaminated with harmfulbacteria. Bacteria may be present when you purchase food. Bacteria can also get into foodduring preparation, cooking, serving, or storage.Bacteria need ideal conditions to survive and multiply. Bacteria like: Food – high protein foods such as meat, poultry, seafood, eggs, and dairy products arefavorites.Moist conditions – bacteria need water.The right temperature – bacteria grow best between 40 F and 140 F.A neutral environment – bacteria don’t like acidic foods such as vinegar, citrus fruits, andtomatoes.Air – bacteria need oxygen to grow.Time – bacteria need time to multiply.How can you prevent bacteria from contaminating the food you and your family eat? Followthese four steps:1. Keep food, hands, and preparation areas clean.Wash your hands with hot, soapy water for 20 seconds before and after food preparation,especially after handling meat, poultry, seafood, and eggs. Always wash your hands beforeeating and after using the restroom.Fresh fruits and vegetables may contain bacteria when purchased. It is important to wash freshfruits and vegetables with soapy water and rinse them well before eating or cooking.Wash the surfaces used to prepare your food with hot, soapy water. Using a disinfectantcleaner or a mixture of bleach and water on surfaces can add extra protection against bacteria.Always use clean towels to wash and dry kitchen surfaces. Wash dishcloths and towels oftenin the hot cycle of your washing machine.2. Don’t cross contaminate. Separate raw meat products from all other foods.Separate raw meat, poultry, seafood, and eggs from ready-to-eat foods such as fruits andvegetables. This will help prevent cross contamination.11
Keep raw meat, poultry, and seafood separate from other foods in your shopping cart and inyour refrigerator. Store raw meat, poultry, and fish on the lowest shelf in your refrigerator sothe juices from these foods do not drip onto other foods.If possible, use a separate cutting board for raw meat products. Always wash your hands,utensils, cutting boards, and other work surfaces with hot, soapy water after they come incontact with raw meat products.Never place cooked food on a plate that held raw meat products.3. Cook foods well.The best way to kill harmful bacteria is to cook food to the proper temperature for a longenough period of time. Use a thermometer to check the temperature inside cooked foods.Meat, poultry, seafood, and eggs should be cooked to the following internal temperatures:FoodGround Meat & Meat MixturesBeef, Pork, Veal, LambTurkey, ChickenFresh Beef, Veal, LambMedium RareMediumWell DonePoultryChicken & Turkey, wholePoultry breasts, roastPoultry thighs, wings, legsDuck & GooseStuffing (cooked alone or in bird)Fresh PorkMediumWell DoneHamFresh (raw)Pre-cooked (to reheat)Eggs & Egg DishesEggsEgg dishesLeftovers & Casseroles F160165145160170180170180180165160170160140Cook until yolk& white are firm160165Fish should be opaque (cloudy) and flake easily with a fork. When cooking and reheating inthe microwave, check for cold spots where bacteria can grow. Make sure the food has beencooked throughout.12
4. Chill foods by refrigerating them within 2 hours after cooking.Bacteria like a temperature between 40-140 F. This is known as the danger zone. So, set yourrefrigerator at 40 F or less and your freezer at 0 F. Check these temperatures once in a whilewith an appliance thermometer.Refrigerate or freeze prepared foods, leftovers and other foods that can spoil within 2 hours orless. Put large amounts of leftovers into small, shallow containers for quick cooling in therefrigerator.Defrost or thaw foods in the refrigerator, under cold running water, or in the microwave.Never thaw foods at room temperature.Marinate foods in the refrigerator.13
Use this chart as a guide to help you store and serve foods safely.14
STORAGE AND SERVING GUIDEThese foods:Fresh PoultryFresh MeatFresh FishMilk and CreamEggs and FoodsMade with EggsFrozen Meats, Poultry,Fish, or CasserolesCanned FoodsFresh Fruits orVegetablesBread ProductsAre not safe to eat if they are: Stored raw in the refrigerator for longer than 1-2 days (3-4days when cooked). Left unrefrigerated for more than 2 hours either before or aftercooking. Eaten without thorough cooking. Stored raw in the refrigerator for longer than 3-4 days (1 -2days for hamburger). Discolored, smelly, or slimy. Left unrefrigerated for more than 2 hours either before or aftercooking. Eaten without thorough cooking. Stored for longer than 1-2 days in the refrigerator. Dried at edges; smelly. Left unrefrigerated for more than 2 hours either before or aftercooking. Eaten without thorough cooking. Left unrefrigerated for more than 2 hours. Left unrefrigerated for more than 2 hours. Eaten without thorough cooking. Thawed at room temperature. Thawed, refrozen and thawed again. Eaten without thorough cooking. Liquid spurts out when can is opened. Can is corroded, rusty, leaky, swollen on top or bottom, ordented on side seams. Contents have off-odors or a foamy or mushy texture. Stored at hot temperatures or allowed to freeze and thaw. Unwashed, moldy, soft, or discolored. Moldy or infested with insects.15
COMMON MEASURMENTSA Guide to Volume Equivalents1 tablespoon⅛ cup¼ cup⅓ cup⅜ cup½ cup⅝ cup⅔ cup¾ cup⅞ cup1 cup½ pint1 pint1 quart1 gallon1 peck1 bushel 3 teaspoons 2 tablespoons 4 tablespoons 5⅓ tablespoons 6 tablespoons 8 tablespoons 10 tablespoons 10⅔ tablespoons 12 tablespoons 14 tablespoons 16 tablespoons 1 cup 2 cups 2 pints 4 quarts 8 quarts (dry) 4 pecks 0.5 fluid ounces 1 fluid ounce 2 fluid ounces 2.65 fluid ounces 3 fluid ounces. 4 fluid ounces 5 fluid ounces 5.3 fluid ounces 6 fluid ounces 7 fluid ounces 8 fluid ounces 8 fluid ounces 16 fluid ounces 32 fluid ounces 128 fluid ouncesA Guide to Metric ConversionsTo Changeounces (oz)pounds (lb)pounds (lb)teaspoons (tsp)tablespoons (Tbsp)fluid ounces (fl oz)cups (c)pints (pt)quarts (qt)gallons (gal)Tograms (g)grams (g)kilograms (kg)milliliters (mL)milliliters (mL)milliliters (mL)liters (L)liters (L)liters (L)liters (L)Multiply 85Source: USDA Food Buying Guide (2002) de.html16
INGREDIENT SUBSTITUTIONSIf you don’t have Baking powder (1 teaspoon)Use this instead ¼ teaspoon baking soda ½ teaspoon creamof tartarBroth, beef or chicken (1 cup)1 bouillon cube dissolved in 1 cup boilingwater or 1 teaspoon powdered broth basedissolved in 1 cup boiling waterButtermilk (1 cup)1 cup plain lowfat yogurt; or 1 tablespoonvinegar or lemon juice enough milk tomake 1 cup; or 1 cup milk 1¾ teaspooncream of tartarCornstarch (1 tablespoon)2 tablespoons all purpose flourCreamed soup (10 ounces)1 cup evaporated milk 1 tablespooncornstarch 1 teaspoon chicken or beefbouillon granules or 1 envelope of flavoredsoup mix (Combine all ingredients and heatuntil thick and bubbly.)Egg (1 large, fresh)2 tablespoons dry egg mix ¼ cup waterFresh herbs (1 tablespoon)1 teaspoon dried herbsLemon juice (1 teaspoon)½ teaspoon white wine vinegar or cidervinegarLight brown sugar (1 cup)1 cup granulated sugar 1 tablespoonmolasses ½ teaspoon baking soda; or ½ cupdark brown sugar ½ cup granulated sugarMilk (1 cup)⅓ cup nonfat dry milk powder 1 cup water;or ½ cup evaporated milk ½ cup waterMilk, sweetened condensed (1 can or 1⅓ cup) 1 can evaporated milk 2 cups sugar (heatuntil dissolved and refrigerate)Tomato sauce (1 cup)½ cup tomato paste ½ cup waterWorcestershire sauce (1 teaspoon)1 teaspoon bottled steak sauceBlue cornmeal (1 cup)Yellow cornmeal (1 cup)17
BEVERAGESBlue Corn Atole (Breakfast Drink)Makes 1 serving1. Add ingredients to milk; stir untilcombined.2. Heat in a saucepan, continuallystirring; serve steaming hot.1/3 cup instant nonfat dry milk 1 cupwater (or 1 cup nonfat milk)2 teaspoons sugar (or to taste)4 teaspoons roasted blue or yellow cornmealcinnamon and/or other spices can beadded to tasteCaloriesCalories from fatTotal fatSaturated fat1601010KcalKcalggNutrition Information for each serving:Cholesterol 5mg SugarSodium130mg ProteinTotal Carbohydrate 29gVitamin ADietary Fiber1gVitamin C19962ggREmgCalciumIron3080mgmgRecipe provided by http://www.cookingpost.comThis recipe has not been tested or standardized by the USDA.Café MochaMakes 2 servings1. Heat milk in saucepan untilwarm; do not boil. Add coffeeand hot chocolate mix. Stir welland heat to desired temperature.2. Divide coffee mixture betweentwo mugs. Top with non-fatwhipped topping and cinnamon, ifdesired.⅓ cup instant nonfat dry milk 1 cup water(or 1 cup nonfat milk)1 cup brewed coffee4 tablespoons hot chocolate mixnon-fat whipped topping (optional)cinnamon (optional)CaloriesCalories from fatTotal fatSaturated fat1202020.5KcalKcalggNutrition Information for each serving:Cholesterol0mgSugarSodium140 mgProteinTotal Carbohydrate 18gVitamin ADietary Fiber1gVitamin CRecipe provided by Got Milk?This recipe has not been tested or standardized by the USDA.18165751ggREmgCalciumIron1801mgmg
Cocoa MixMakes about 24 cups8 cups instant nonfat dry milk¼ teaspoon salt1 cup sugar1 cup unsweetened cocoaCaloriesCalories from fatTotal fatSaturated fat120000KcalKcalggMix ingredients together thoroughlyand store in airtight container.2. To prepare, place 1/3 cup mix in aregular size coffee cup. Add hotwater to fill cup; stir.1.Nutrition Information for each serving:Cholesterol0mgSugarSodium150 mgProteinTotal Carbohydrate 22gVitamin ADietary Fiber1gVitamin C1991671ggREmgCalciumIron2901mgmgRecipe provided by Nebraska Commodity Supplemental Food ProgramThis recipe has not been tested or standardized by the USDA.Orange Delight JuiceMakes 4 servings1 cup orange juice½ banana1 cup apple juice1 teaspoon honey1 dash cinnamon1 cup crushed iceCaloriesCalories from fatTotal fatSaturated fat70000KcalKcalggBlend at high speed in blender until frothy.Nutrition Information for each serving:Cholesterol0mgSugarSodium5mgProteinTotal Carbohydrate 18gVitamin ADietary Fiber 1g gVitamin C170625Recipe provided by Gwen Kjervestad, White Earth Band of Chippewa, Mahnomen, MNThis recipe has not been tested or standardized by the USDA.19ggREmgCalciumIron110mgmg
Orange GeronimoMakes 4 half-cup servings1½ cups orange juice4 – 6 ice cubes¼ cup instant nonfat dry milk1 tablespoon corn syrup (optional)CaloriesCalories from fatTotal fatSaturated fat50000KcalKcalgg1. Combine all ingredients in a blender or pintjar with lid.2. Blend or shake well until foamy.Nutrition Information for each serving:Cholesterol0mg SugarSodium25mg ProteinTotal Carbohydrate 115gVitamin ADietary Fiber 1ggVitamin C1124530ggREmgCalciumIron600mgmgRecipe provided by Darlene Mostrom, Fond du Lac Reservation, Cloquet, MNThis recipe has not been tested or standardized by the USDA.Yogurt Whiz JuiceMakes 4 servings1 cup plain nonfat yogurt1 cup crushed ice1 cup fresh strawberries2 packets sugar substituteCaloriesCalories from fatTotal fatSaturated fat45000KcalKcalggCombine ingredients in blender and serveimmediately.Nutrition Information for each serving:Cholesterol0mgSugarSodium40mgProteinTotal Carbohydrate 7gVitamin ADietary Fiber 1g gVitamin C64220Recipe provided by Gwen Kjervestad, White Earth Band of Chippewa, Mahnomen, MNThis recipe has not been tested or standardized by the USDA.20ggREmgCalciumIron1200mgmg
BREADS / GRAINSAggie’s RollsMakes about one dozen rolls1. Preheat oven to 350ºF.2. Spray muffin pan with nonstick cooking spray.3. Mix warm water, sugar, and yeast. Set aside untilmixture is foamy.4. In a medium bowl, combine egg, oil, and yeastmixture.5. Stir in flour and salt until dough is not sticky andknead well.6. Cover dough, and allow to rise at room temperaturefor 2 hours, or until doubled in size.7. Shape dough into 12 rolls. Let rise again.8. Bake at 350ºF for 25-30 minutes.½ cup warm water2 tablespoons sugar1¼ teaspoons yeast2 tablespoons egg mix ¼ cup water(or 1 egg)1 tablespoon vegetable oil2 cups all-purpose flour½ teaspoon saltCaloriesCalories from fatTotal fatSaturated fat1102020.5KcalKcalggNutrition Information for each serving:Cholesterol10mg SugarSodium80mg ProteinTotal Carbohydrate20gVitamin ADietary Fiber 1ggVitamin C2360ggREmgCalciumIron62Recipe provided by Agnes Rich Snyder, Nez Perce, Nezperce, IDThis recipe has not been tested or standardized by the USDA.Applesauce Plum BreadMakes 2 loaves1. Preheat oven to 375ºF.2. Grease bottoms only of 2 loaf pans.3. In a large bowl, beat oil, eggs, plums,and applesauce on low speed.4. Gradually add flour, sugar, salt,c
A River of Recipes is a collection of Native American Recipes from tribes across North America. Some of the recipes provide new and different ways to prepare USDA commodities, in addition to traditional recipes
