Cougars Cooking for Wellness - Food Demos

8-10 SERVINGS 

Nutrition Facts:

Amount per serving: 98 Calories (per 8 fl oz)
Total Carbs: 24.86 g
Dietary Fiber: 0.2 g
Sugars: 22.01 g
Protein: 0.26 g
Cholesterol: 0 mg
Sodium: 5 mg

Ingredients: 

• Rice - 2 cup
• Sugar - 1 cup
• Cinnamon Stick - 2 or 3 sticks
• Cinnamon Powder - Add to taste
• Vanilla Extract - 1 tbsp
• Evaporated Milk - 12 oz (1 can)
• Sweetened Condensed Milk - 14 oz (1 can)
• Water - 8 cup
  

Cooking Directions:

1. Start by soaking the rice and cinnamon in a bowl of warm water all night, or at least for 5 hours so that the rice softens slightly.
   (Fill the bowl just enough to cover the rice and cinnamon by about a 1/2 inch)
2. Blend the cinnamon and rice mixture with the water it was soaking in.
3. Strain the resulting liquid from the cinnamon and rice mixture into the pitcher.
4. Add the water, sugar, vanilla, cinnamon powbder and milks to the pitcher.
5. Mix well until everything is well combined.
6. Add ice and enjoy!

8-10 SERVINGS 

Nutrition Facts:

Calories per Serving: 151
Total Fat: 6.4 g
Sodium: 346 mg
Total Carbohydrates: 21.8 g
Protein: 4.9 g
Cholesterol: 0 mg
Sodium: 346 mg

Ingredients:

• Black beans, drained and rinsed - 1 can (15-ounce)
• Yellow whole kernel corn, drained - 1 can (15-ounce)
• Chopped red onion - 1 cup
• Seeded and chopped Roma tomatoes - 2 cups
• Seeded and chopped jalapenos - 1/3 cup
• Fresh chopped cilantro - 1/4 cup
• Lime juice - 1/4 cup
• Cumin - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon (more or less, to taste)
• Pepper - 1/2 teaspoon (more or less, to taste)
• Tortilla chips

Cooking Directions:

1. Chop and seed onions, tomatoes, jalapenos, ciltantro, and place in bowl.
2. Drain corn, and place in bowl.
3. Drain and rinse black beans, and place in bowl.
4. Add lime juice, cumin, olive oil, salt, and pepper to bowl.
5. Stir well.
6. Serve with tortilla chips and enjoy!

12 SERVINGS

Nutrition Facts:

Amount per serving: 93.8 Calories
Total Carbs: 10.6 g
Dietary Fiber: 1.9 g
Sugars: 6.4 g
Protein: 2.5 g
Cholesterol: 0 mg
Sodium: 27.9 mg
Fat: 5.3 g

Ingredients:

• 1 cup old fashioned rolled oats
• 1/2 cup mini chocolate chips
• 3 tablespoons ground flax seed
• 1/2 heaping cup peanut butter
• 4 tablespoons honey
• 1/4 teaspoon vanilla extract
• Optional:
  • Raisins
  • Nuts
  • Chocolate covered almonds

Cooking  Directions:

1. Combine all of the ingredients in a medium sized bowl. Mix to combine.
2. Roll into 1-1 ½ inch size balls.
3. Place the energy bites on a baking sheet or plate and freeze or refrigerate until fully set, about 30 minutes-1 hour.
4. Place in an airtight container or ziplock bag. Store the energy bites in the fridge for 1 week, or in the freezer for up to 3 months.

1 SERVING

Nutrition Facts:

1 Jar
Amount Per Serving: 273 calories
Carbs: 56 g
Fat: 3 g
Protein: 8 g

Ingredients: 

• 6 oz - Of your favorite yogurt (vanilla, greek, non-dairy, coconut etc.)
• 2 Tablespoon -Milk or your choice of (2%, lowfat, almond, oat, etc.)
• 1/3 cup - Oats
• 1 teaspoon - Chia Seeds
• 1 teaspoon - Flax Seeds
• Honey (optional) - To taste
• 1 cup - Fresh or Frozen Fruit (mixed berries or topical mix)
• 1 tablespoon - Chopped Almonds (optional)

Cooking  Directions:

1. Stir together yogurt, oats, chia/flax seeds, and milk in a bowl.
2. Layer half inside a wide-mouth mason jar or tall container.
3. Then add half the frozen or fresh fruit and berries.
4.  Layer in remaining yogurt and berries
5. Refrigerate at least overnight and up to 3 days.

1 SERVING

Classic Avocado Toast

Nutrition Facts:
Calories: 219 •Carbs: 28g •Fat: 22g •Protein: 6g

Avocado Toast with Fried Egg

Nutrition Facts:
Calories: 315 •Carbs: 22g •Fat: 22g •Protein: 15g

Avocado Toast with Bacon

Nutrition Facts:
Calories: 310 •Carbs: 33g •Fat: 17g •Protein: 9g

Avocado Toast with Heirloom Tomatoes

Nutrition Facts: 
Calories: 168 •Carbs: 21g •Fat: 8g •Protein: 5g

Ingredients: 

• 1/2 -1 ripe avocado
• 1 slice of bread
• Salt & Pepper
• 1 egg
• 2 slices of bacon
• 1 teaspoon Olive or Avocado oil
• 2 slices of bacon

Cooking Directions:

Classic Avocado Toast - 1 Serving (Slice)

1. Toast 1 slice bread and spread with 1/2 ripe, avocado (mashed or sliced).
2. Sprinkle with salt and pepper if desired.

Avocado Toast with Fried Egg - 1 Serving (Slice)

1. Toast 1 slice bread and spread with 1/2 ripe, avocado (mashed or sliced).
2. Spray a small nonstick skillet with cooking spray
3. Fry one egg as desired.
4. Place cooked egg onto avocado toast, sprinkle with salt and pepper if desired.

Avocado Toast with Heirloom Tomatoes- 1 Serving (Slice)

1. Toast 1 slice bread, spread with 1/2 ripe, avocado (mashed or sliced) and 2 slices of tomato.
2. Top with fresh cracked pepper and sea salt to taste.

Avocado Toast with Bacon - 1 Serving (Slice)

1.  Toast 1 slice bread, spread with 1/2 ripe, avocado (mashed or sliced)
2. Cook 2 slices of bacon
3. Place cooked bacon on top