Our Back to Basics: Back to School cooking demos were all about easy, family-friendly foods with a healthier twist. The goal was to show how a few simple swaps can add more protein, fiber, fruits and vegetables to foods kids and adults already enjoy without making dinner complicated.
Demos are FREE to attend but space is limited. For the cooking for kids demos, children under 8 require an adult be present. To view upcoming demos or to reserve your spot, please register online at or call 918.595.4419.
Bean Salad, Pizza & Cheesecake Yogurt Cups
During our August adult nutrition class, participants discovered simple, satisfying recipes that make healthy eating easy. They learned how to prepare a flavorful Four Bean Salad, homemade pizza and Mini Cheesecake Yogurt Cups for dessert. These approachable recipes combine wholesome ingredients with familiar flavors the whole family will enjoy.
Bright Four-Bean Salad with Lemon Herb Dressing
Ingredients:
1 can black beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 can kidney beans, rinsed and drained
1 can green beans, drained
¼ cup olive oil
2 tbsp red wine vinegar
1 tbsp lemon juice
1 tsp garlic powder
½ tsp salt
½ tsp black pepper
2 tbsp chopped parsley, optional
Instructions:
1. Rinse and drain all beans well to remove excess sodium and keep the dressing from tasting watered down.
2. In a small bowl, whisk together olive oil, vinegar, lemon juice, garlic powder, salt, and pepper
until fully combined.
3. Add the drained four beans to a large bowl and pour the dressing over the top.
4. Toss gently until all of the beans are evenly coated and glossy.
5. Let the salad sit for 20 to 30 minutes so the beans can absorb the dressing and the flavor can
deepen.
6. Taste before serving and add an extra pinch of salt, pepper, or lemon juice if needed.
7. Sprinkle with parsley just before serving for a fresh finish.
Flavor Boosting Tips & Nutrition Notes:
• Lemon plus vinegar gives the salad a brighter, less flat flavor.
• Add diced cucumbers, corn, or bell peppers for more crunch.
• Letting the salad rest is what makes it taste seasoned instead of plain.
• Beans provide fiber and plant protein.
• Fiber supports gut health and steady energy.
• Olive oil supports heart health.
Easy Greek Yogurt Pizza Dough
Ingredients:
• 1 cup plain Greek yogurt
• 1 cup all-purpose flour, or ½ cup all-purpose plus ½ cup whole wheat flour
• 1 tsp baking powder
• ½ tsp salt
• 1 tbsp olive oil
Instructions:
In a medium bowl, mix the flour, baking powder, and salt until evenly combined.
2. Add Greek yogurt and olive oil, then stir with a spoon until a rough, shaggy dough forms.
3. Turn the dough onto a lightly floured surface and knead 2 to 3 minutes, until smooth, soft, and only slightly tacky.
4. If the dough feels too sticky, add flour 1 tablespoon at a time. If it feels dry, add 1 teaspoon yogurt or water.
5. Let dough rest 5 to 10 minutes so it is easier to roll out and does not spring back.
6. Roll or press the dough onto a lightly oiled sheet pan or parchment-lined pan.
7. Pre-bake at 425°F for 5 to 7 minutes, until the top looks slightly dry and the dough is just starting to set.
8. Add sauce and toppings, then bake again until the crust is golden and the cheese is bubbly.
Flavor Boosting Tips & Nutrition Notes:
• Mix ½ tsp garlic powder or Italian seasoning into the dough for built-in flavor.
• Brush the edges with olive oil plus a pinch of salt before baking.
• Add 1 to 2 tbsp grated parmesan to the dough for extra flavor and better browning.
• Greek yogurt adds protein and helps keep the dough tender.
• Whole wheat flour adds fiber and fullness.
• Homemade dough reduces highly processed ingredients.
Simple Homemade Sheet Pan Pizza
Ingredients:
• 1 batch easy Greek yogurt pizza dough
• 1 cup tomato sauce
• 1 tsp garlic powder
• 1 tsp dried oregano
• ½ tsp salt
• 1 ½ cups shredded mozzarella cheese
• 1 tbsp olive oil
• Optional toppings: spinach, peppers, mushrooms, olives
Instructions:
1. Preheat oven to 425°F if it is not already hot from pre-baking the crust.
2. In a small bowl, stir together tomato sauce, garlic powder, oregano, and salt so the sauce is seasoned before it goes on the pizza.
3. Spread sauce evenly over the pre-baked crust, leaving a small border around the edges.
4. Sprinkle mozzarella evenly across the top so every slice gets cheese.
5. Add toppings in a light layer so the crust can still crisp.
6. Drizzle lightly with olive oil for better browning and a little richness.
7. Bake 8 to 10 minutes, until cheese is melted, bubbly, and the crust is golden around the edges.
7. Let pizza rest 2 to 3 minutes before slicing so the cheese can set slightly.
Flavor Boosting Tips & Nutrition Notes:
• Seasoning the sauce first keeps the pizza from tasting bland.
• Add red pepper flakes or fresh basil after baking for more flavor.
• Avoid overloading toppings so the pizza does not get soggy.
• Tomato sauce provides antioxidants from lycopene.
• Vegetable toppings add fiber and nutrients.
• A homemade crust can be made with whole wheat for extra fiber.
Mini Cheesecake Yogurt Cups
Ingredients:
1 cup plain Greek yogurt
2 tbsp cream cheese, softened
1 tbsp honey or maple syrup
½ tsp vanilla extract
2 tbsp crushed graham crackers
Fresh berries or fruit jam, optional
Instructions:
1. Add yogurt, softened cream cheese, honey, and vanilla to a bowl.
2. Whisk until smooth and creamy, making sure the cream cheese is fully mixed in with no lumps.
3. Taste and adjust sweetness if needed.
4. Spoon the mixture into small cups or jars.
5. Top with crushed graham crackers for a cheesecake-style texture.
6. Chill 15 to 20 minutes before serving so the texture becomes thicker and more dessert-like.
7. Add berries or jam right before serving if using.
Flavor Boosting Tips & Nutrition Notes:
Berries add antioxidants and color.
A pinch of cinnamon or lemon zest gives more classic cheesecake flavor.
Layer graham crackers on the bottom and top for more texture.
Use vanilla Greek yogurt for an even sweeter version.
Greek yogurt provides protein. This gives a dessert feel with less sugar than traditional cheesecake.
Cooking for Kids – Hidden Veggie Mac & Cheese Cups
Young chefs learned that healthy ingredients can be both fun and delicious! In this hands-on class, kids made Baked Mac & Cheese Casserole with hidden veggies and Pear Cookies while exploring simple ways to create nutritious versions of their favorite foods.
Hidden-Veggie Baked Mac & Cheese Casserole
Ingredients:
• 1/2 cup pureed carrots and/or cauliflower
• Chopped broccoli, as desired
• 2 eggs
• 1 tsp garlic powder
• 1 tsp onion powder
• Pinch of mustard powder
Instructions:
1. Preheat oven to 375°F
2. Mix the cooked pasta, cheese, milk, vegetable puree, broccoli, eggs, salt, garlic powder, onion powder, and mustard powder together until evenly combined.
3. Pour into a lightly greased baking dish instead of muffin cups.
4. Bake until set and lightly golden, then cool slightly and cut into squares for serving.
Flavor Boosting Tips:
• Garlic powder or paprika adds flavor without making it spicy.
• Use a sharper cheese for more flavor with the same amount.
• Pureed carrots add a slightly sweet flavor that blends well with cheese.
• Veggie puree adds nutrients while keeping texture kid-friendly.
• Cheese and milk add calcium and protein.
• Small portions are easy for kids to hold and taste.
Pear Chocolate Chip Cookies
Ingredients:
• 1 cup finely diced or sautéed pears
• ¼ cup oat flour
• ¼ cup whole oats
• ¼ cup all-purpose or whole wheat flour
• 2 tbsp maple syrup
• 1 tbsp brown sugar
• 3 tbsp melted butter
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ½ tsp vanilla extract
• ¼ tsp baking powder
• Pinch salt
• Chocolate chips, as desired
Instructions:
1. Preheat oven to 350°F and line a baking sheet with parchment paper.
2. The pears can be finely diced or briefly sautéed before adding them to the dough.
3. In a bowl, combine pears, oat flour, whole oats, flour, cinnamon, nutmeg, baking powder, and salt.
4. Add maple syrup, brown sugar, melted butter, and vanilla. Mix until a soft dough forms that holds together when pressed.
5. If the dough feels too wet, add 1 to 2 teaspoons more oats. If too dry, add 1 to 2 teaspoons milk.
6. Fold chocolate chips into the finished dough before scooping and baking
7. Scoop small portions onto the baking sheet and flatten slightly, because these cookies will not spread much on their own.
8. Bake 12 to 15 minutes, until bottoms are lightly golden and centers are set but still soft.
9. Cool 5 to 10 minutes before serving so cookies firm up and develop the best texture.
Flavor Boosting Tips & Nutrition Notes:
• Oat flour plus whole oats creates a soft, slightly chewy texture.
• Add raisins or chopped pecans for texture contrast.
• Sprinkle a little cinnamon sugar on top before baking for a light crust.
• Oats support sustained energy and gut health.
• Butter helps create a soft, dessert-like texture while keeping the recipe simple.