KRNC Recipes

KRNC recipes of the month

For more delicious recipes, nutrition tips, and cooking and nutrition classes, contact the Kendall Reagan Nutrition Center at (970) 495-5916 or see chhs. colostate.edu/krnc. More health tips are also available at pinterest.com/ coloradostateu/colorado-state-health-and-wellbeing. Lastly, don’t forget to sign up for the KRNC monthly newsletter! The Kendall Reagan Nutrition Center is in the Department of Food Science and Human Nutrition, part of CSU’s College of Health and Human Sciences.

Chocolate peppermint fig truffles

This delicious dessert contains figs which are an excellent source of dietary fiber and help digestion. Peppermint can ease digestive discomfort making these a perfect post-meal treat!

Serving Size: 2 truffles Yield: 4 servings

Ingredients:

• 1 cup dried figs • 1/4 cup cocoa powder • 1 tablespoon olive oil • 1/2 teaspoon peppermint extract • Pinch salt • 1/8 cup water (more if needed) • 1/2 cup dark chocolate chips

Directions:

1. In a food processor, combine figs, cocoa powder, olive oil, mint extract, and salt. 2. Process until figs are broken down, then slowly add in the water until the mixture clumps into a sticky ball. 3. Scoop and roll into balls and place in a container. Freeze for 1 hour. 4. Microwave chocolate chips in 30-second increments, stir, and repeat until completely melted. 5. Roll truffles in melted chocolate or drizzle melted chocolate on top then refrigerate to set. 6. Enjoy!

Nutrition information / amount per serving

Calories – 190 Total fat – 8 g Saturated fat – 3 g Cholesterol – 0 mg Sugars – 22 g Protein – 3 g Total Carbohydrates – 33 g Dietary Fiber – 7 g Sodium – 78 mg Added Sugars – 5 g

Chickpea avocado salad

Try this quick, delicious and colorful chickpea salad full of antioxidants and nutrients. A serving provides a good source of Vitamin C, E, and Copper, all of which are needed for natural collagen production!

Serving Size: 1/2 cup Yield: 5 servings

Ingredients:

• 1 (15.5)-ounce can chickpeas, drained and rinsed • 2 Roma tomatoes, deseeded and diced • 1 small red onion diced • 1 medium avocado, diced

For dressing:

• 1/4 cup olive oil • 3 tablespoons fresh lemon juice • 1/2 tablespoon garlic • 1/4 cup fresh parsley

Directions:

1. In a large mixing bowl add chickpeas, tomato, and red onion. Toss to combine. 2. In a jar add olive oil, lemon juice, and garlic. Shake to combine 3. Pour dressing onto salad and toss to coat. 4. Top salad with avocado and fresh parsley. 5. Enjoy!

Nutrition information / amount per serving

Calories – 247 Total fat – 17 g Saturated fat – 2 g Cholesterol – 0 mg Sugars – 4 g Protein – 6 g Total Carbohydrates – 21 g Dietary Fiber – 7 g Sodium – 167 mg Added Sugars – 0 g