Wednesday, July 29, 2015

Cooking For Two: That's a Wrap!

Wraps are a practical and easy meal when there are few people in the house to feed. All you need are some tortillas and then you can get creative about what you want to put inside!

A variety of meats, veggies and spreads can be used as fillings for wraps. Lunch meats, cheeses and spreads (like mustard and hummus) store well in the fridge and veggies can be chopped and stored in an airtight container.

Wraps are great for an easy, weeknight meal or a quick lunch or afternoon snack.

Below are some of my favorite wrap fillings!


Prep Time: 15 Minutes


4 oz. (1/2 package) reduced fat Cream Cheese, softened
1/4 cup Light Mayonnaise
8 slices of bacon, crumbled (can substitute turkey bacon for less fat)
1/2 cup chopped tomatoes
Flour tortillas (choose whole wheat tortillas for more fiber and a great taste!)
1/2 cup shredded romaine lettuce


Mix cream cheese and mayo in a bowl until smooth. Add bacon and tomatoes; mix well. Spread mixture onto tortillas and top with romaine lettuce. Roll up tightly. Enjoy! (Leftover filling can be stored in an air-tight container and refrigerated.)

Adapted from

Turkey, Spinach and Hummus Wrap

Prep Time: 5 Minutes

Ingredients: (per serving)

1-2 slices of turkey
A handful of spinach
1-2 tablespoons of hummus
Flour tortillas (choose whole wheat tortillas for more fiber and a great taste!)


Spread hummus over the tortilla. Layer turkey on top of the hummus. Top with a handful of spinach. Add other toppings such as tomatoes or avocado to your taste and liking. Roll up and enjoy!

Chicken Caesar Wrap

Prep Time: 15 Minutes


Romaine lettuce, chopped
Parmesan cheese
Lite Caesar salad dressing
Grilled chicken, sliced into small, bite size pieces
Flour tortillas (choose whole wheat tortillas for more fiber and a great taste!)


Drizzle salad dressing over flat tortilla. Top with romaine lettuce, parmesan cheese and chicken slices. Roll up and enjoy!

Comment on this post and add your favorite wrap fillings! That's a wrap! -Erin

Thursday, July 23, 2015

Farmers Market Saturdays- July 11th, Massaged Kale Mango Salad

The Farmers Markets have been so much fun, I love talking to people, and I love food. I especially enjoy healthy food that is mouth wateringly delicious. Who doesn't though right?! It’s a double win.

The challenge to the farmers market is making use of the food we so generously have given to us by local farmers.

Food $ense tries very hard to promote saving penny's by using produce when it's in season, which is a great thing to do, but it's not always easy to find the perfect recipe (or multiple recipes) to go with that particular produce. We were so lucky to have Kale, along with several other collard greens donated to us for the July 11th farmers market, Kale is in season, and will be until we get a good frost. 

Kale can be a particularly tricky collard green to eat, it tends to be a bit bitter, and sometimes chewy, which was why I was so excited to find a Massage Kale Salad recipe that not only sounded good, but ended up tasting delicious.

Massaged Kale Salad is really simple to make, after washing the kale, the first thing you need to do is take out the kale stock, so cut or tear along the stalk (the hard green part) and set the remaining leaves aside.

remove the stalk by cutting or ripping, as shown above
 Second you will cut or rip the remaining kale leaves into small bite sized pieces.

 You'll then peel and dice your mango, into bite sized pieces, purchasing frozen mango chunks can make this already simple salad even easier, just thaw them and toss them in!
Mango, diced
To massage the kale, place it into a bowl and drizzle a small amount of olive oil on it, add a dash of kosher salt, and the juice from half of a lemon. Use your hands to massage it for 2-3 minutes, or until the kale looks wilted to your liking. The massaging helps break down the kale, making it less bitter and less chewy.

For the Lemon honey dressing: Add the other half of the lemon juice, the honey, olive oil and pepper together in a bowl, or mixing cup and whisk until they are blended together. Taste, and add adjust to your liking.

 Add the dressing, mango and roasted pumpkin seeds and enjoy!

Massage Kale Salad

Yields: 4


1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
1  lemon, juiced
1/4 cup extra-virgin olive oil, plus extra for drizzling
Kosher salt
2  teaspoons honey
Freshly ground black pepper
1 mango, diced small (about 1 cup)
Small handful toasted pepitas (pumpkin seeds), about 2 rounded tablespoons


In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.
In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.
Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Recipe courtesy of Aarti Sequeira, 2010
Read more at: om/recipes/aartisequeira/massaged-kalesaladrecipe.html?oc=linkback

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at In accordance with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572. 

Monday, July 20, 2015

Yet another reason to come to a FREE Food $ense (SNAP-Ed) Class

Earn Necessary WIC Education Requirements

FREE Classes are offered throughout Utah County during both the day and evening hours. Come Learn how to feed your family while earning necessary WIC Education Requirements. Certificates will be printed for proof of attendance.

Learn how to cook healthy meals on a budget, buy and prepare whole foods, read food labels, practice safety in the kitchen, and much more. Food $ense (SNAP-Ed) offers a variety of classes to expand your knowledge of nutrition, budgeting, cooking, food safety, and physical activity.

Sunday, July 19, 2015


This time of year zucchini can be found most anywhere. Whether you are at the store, the farmer’s market, or your neighbor gave you some because they had too much it is an easy vegetable to make a wide variety of foods with. It is also filled with lots of great vitamins and minerals such as magnesium, fiber, folate, and antioxidants, although to get many of those nutrients it is important that you keep the skin on. Zucchini can be eaten raw or cooked. It is a great substitute for many fruits and vegetables, including, but not limited to apples, pineapples, and cucumbers. You can also sneak it into other foods such as chocolate cake to add at least some nutritional value. Here is my personal favorite recipe for zucchini:

 Zucchini Fritters (great for breakfast or a snack)
2 cups of shredded zucchini (with as much water squeezed out as possible)
2 eggs whisked together
¼ cup chopped onion
½ cup flour
½ cup of Parmesan cheese
½ cup of shredded cheddar cheese (You can use most any cheese that you have on hand. I have also tried Mozzarella and Swiss and they were still tasty, cheddar is just my favorite cheese.)
Salt and pepper to taste
2 Tablespoons of vegetable oil for cooking

1.       Combine all of the ingredients except for the vegetable oil and stir to make sure that all the ingredients are evenly distributed. 

2.       Heat the oil in a skillet on medium heat. Drop spoonfuls of the mixture onto the skillet and cook until both sides are golden, usually a few minutes. 

-Enjoy~ Julia