Looking for a sneaky way to add protein to your kids’ snacks? What about tips for growing fresh vegetables? Morgan Kontz has you covered. She is a first-generation farmer who has spent the last few years navigating life on the farm. On this episode of Across the Table, we’re on location in Colman talking to Morgan about her family’s farm, getting tips for healthy family snacks and learning more about a new variety of soybeans that make more nutritious vegetable oil.
Morgan shares some of the latest advancements in agriculture. Did you know that farmers use technology to automatically steer tractors? This way they don’t overlap when they apply inputs. She and her family also recently installed a new building design to help them recycle fertilizer back onto the field to provide nutrients for their crops. She says she also get a lot of questions about GMOs.
“With genetically modified crops, we’re able to grow more on less land while also using less fertilizer and pesticides,” she said. “Basically, they help us to grow our crops even better.”
In addition to helping her husband Jason on the farm, Morgan has a passion for gardening. She loves being able to grow fresh vegetables as a healthy snack for her family. Her children join her in her raised bed garden and help harvest the latest fruits and vegetables.
Check out her recipe for a healthy spinach and artichoke dip as well. Sneaky mom tip: This recipe contains tofu, which means added protein for your little ones. Find the recipe below.
You can also watch the video here to learn more about healthy snacks from the farm to your plate.
Soy and Spinach Artichoke Dip
- 1 pound Silken Tofu crumbled
- 1 pound Cream Cheese low-fat, cubed
- 1 cup Mayonnaise low-fat
- 1 teaspoon Ground Pepper
- 1 pound frozen spinach thawed, drained, chopped
- 1 pound marinated artichoke hearts drained, coarsely chopped
- 1/2 cup green onions chopped
- roasted pepper for garnish (optional)
- Heat oven to 350 F.
- Beat tofu until smooth; mix in cream cheese, mayonnaise and pepper.
- Fold in spinach, artichokes and green onions.
- Divide mixture equally into 12 4-oz. au gratin dishes.
- Sprinkle soy cheese on top, if desired.
- Bake 15 to 20 minutes, or until bubbly and browned on top.
6.6 g protein
5.7 g carbohydrates
1.4 g fat
3.9 mg cholesterol
254 mg sodium
1.5 g dietary fiber