Missouri State Fair recipes

Eat Smart on the Go cooking demonstrations at the Missouri State Fair will showcase simple recipes featuring a different fruit or vegetable each day, using fresh Missouri-grown produce. Go to the Missouri Ag Theatre to see:

• Live cooking demos daily at 10 a.m., 12 p.m. and 4 p.m.
• Cooking competitions with guest chefs daily at 2 p.m.

All recipes will be posted here after the live demonstrations so be sure to return to this page to collect your favorite new recipes.

Apples - Thursday, August 11, 2022

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  Crisp Fruit Salad

  Ingredients:

  • 1 red apple
  • 1 pear
  • 1 teaspoon lemon juice
  • 1 cup seedless grapes, halved
  • 1/2 cup raisins
  • 1 container (6 ounces) low fat, vanilla yogurt
  • 2 tablespoons light mayonnaise or salad dressing

  Instructions:

  • Wash fruit.
  • Chop apple and pear (leave skin on). Add to large serving bowl and toss with lemon juice.
  • Add grapes and raisins to bowl.
  • Combine yogurt and mayonnaise in a small bowl and spread over fruit.
  • Stir to combine. Refrigerate.

  This is best eaten the day it is prepared.

  For nutrition information, see the original recipe: Crisp Fruit Salad.

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  Grilled Cheese and Fruit Sandwich

  Ingredients:

  • 8 slices cinnamon raisin or whole wheat bread
  • 2 tablespoons soft margarine spread
  • 4 slices American cheese
  • 2 small apples or pears (thinly sliced)

  Instructions:

  • Spread margarine lightly on each bread slice.
  • Place four slices of bread on a griddle or skillet (margarine side down). Top each with one cheese slice.
  • Arrange fruit slices over cheese. Top with remaining bread slices (margarine side up).
  • Place griddle or skillet over medium heat. Cook 2-3 minutes. Turn and cook 2-3 minutes more or until bread is golden and cheese is melted.

  For nutrition information, see the original recipe: Grilled Cheese and Fruit Sandwich.

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  Fruit Salsa

  Ingredients:

  • 1 peach
  • 1 apple
  • 1 cup berries

  Instructions:

  • Wash and chop peach, apple, and berries into small pieces.
  • Stir to combine to make a fruit salsa.
  • Serve with baked chips or cinnamon chips.

  For nutrition information, see the original recipe: Fruit Salsa.

Mushrooms - Friday, August 12, 2022

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  Baked Mushroom Parmesan

  Ingredients:

  • 4 large Portobello mushrooms
  • 2 tablespoons olive oil
  • 1 cup tomato pasta sauce, divided
  • 4 fresh basil leaves, thinly sliced
  • 1/4 teaspoon crushed red pepper flakes
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup (1 ounce) grated Parmesan cheese

  Instructions:

  • Heat oven to broil, with top rack about 4 inches from broiler.
  • Brush both sides of mushrooms with oil.
  • Place mushrooms gill side down, in a 9-inch baking dish.
  • Broil for 4 minutes, remove and turn gill side up, broil 4 minutes.
  • Remove mushrooms from baking dish, drain excess liquid.
  • Reduce oven to 400 degrees F.
  • Spread 1/2 cup pasta sauce on bottom of baking dish, then place mushrooms, gill side up.
  • Sprinkle with basil, red pepper flakes and remainder of the pasta sauce.
  • Top with mozzarella cheese and Parmesan; bake 5 to 10 minutes, until the cheese begins to brown.

  For nutrition information, see the original recipe: Baked Mushroom Parmesan.

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  Build Your Own Omelet

  Ingredients:

  • 2 eggs, beaten
  • 3-4 tablespoons total of one or more of the following ingredients: shredded cheese, chopped lean cooked meat, chopped bell pepper, sliced mushrooms, chopped black olives, diced tomato, salsa, chopped onion

  Instructions:

  • Heat a small frying pan over medium high heat. Spray with nonstick cooking spray and pour in beaten eggs.
  • Lift edges of eggs with a spatula. Tip pan to let uncooked egg flow underneath cooked egg.
  • When the eggs are almost cooked, add 3-4 tablespoons filling.
  • When eggs are firm, fold omelet over to form a half moon shape.
  • Slide onto a plate and serve hot.

  For nutrition information, see the original recipe: Build Your Own Omelet.

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  Portobello Mushroom Fajitas

  Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 8 ounces Portobello mushrooms (or about 4 caps), 1/2-inch thick slices
  • 1 cup red onion, slices
  • 1 medium bell pepper
  • 1 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 3 tablespoons fresh cilantro, chopped
  • 1 medium lime, cut into wedges
  • 1/4 teaspoon black pepper
  • 4 whole wheat tortillas

  Instructions:

  • Heat oil in a large, non-stick skillet over medium heat. Add mushrooms, sauté 5 minutes until almost tender.
  • Add onion, bell pepper, cumin, chili powder, black pepper; squeeze 2-3 lime wedges over veggies.
  • Cook for 4 minutes or until bell pepper is crisp-tender, stirring frequently. Remove from heat; stir in cilantro.
  • Spoon 1/2 to 3/4 of mixture down center of each tortilla; roll each tortilla up.

  Optional: Serve with salsa or fresh avocado on side.

  For nutrition information, see the original recipe: Portobello Mushroom Fajitas.

Tomatoes - Saturday, August 13 & 20, 2022

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  Roasted Cherry Tomatoes

  Ingredients:

  • 1 pint cherry tomatoes
  • 1 clove garlic, sliced
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • 6 basil leaves, torn into small pieces

  Instructions:

  • Preheat oven to 400 degrees F.
  • Combine all ingredients except basil in a roasting pan. Roast for 15 minutes, stir every 5 minutes.
  • Spoon tomatoes into a bowl and toss in basil pieces.
  • Drizzle tomato juices from roasting pan over tomatoes and basil.

  For nutrition information, see the original recipe: Roasted Cherry Tomatoes.

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  Summer Bounty Salad

  Ingredients:

  • 7 cups vegetables (zucchini, broccoli, carrots, radishes, green onions)
  • 1 pepper (green, red, or yellow) sliced (1 to 1½ cups)
  • 2 tomatoes (red, yellow, or mixed)
  • 2/3 cup light or fat free salad dressing

  Instructions:

  • Wash and prepare the vegetables. (Cut the carrots, zucchini, radishes, green onion, and pepper in slices. Make the broccoli and cauliflower into florets. Slice or chop tomatoes.)
  • Combine all vegetables and salad dressing in a bowl, stirring to coat vegetables with dressing.
  • Cover and refrigerate 1 to 3 hours to blend favors. Store any leftovers in refrigerator and use within 3 days.

  For nutrition information, see the original recipe: Summer Bounty Salad.

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  Tuna Melt Sandwich

  Ingredients:

  • 2 cans (6 ounces) tuna (canned in water), drained
  • 1/3 cup onion, chopped (green or yellow)
  • 3 tablespoons light mayonnaise
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 4 slices whole wheat bread
  • 4 tomato slices (1 medium tomato)
  • 1/2 cup cheddar cheese, shredded

  Instructions:

  • Preheat oven to 350 degrees F.
  • In a medium bowl, combine tuna, onion, mayonnaise, pepper, and garlic powder. Mix well.
  • Place bread on a baking sheet.
  • Spoon about 1/4 of the tuna mixture on each piece of bread. Spread mixture nearly to the edges.
  • Add a tomato slice.
  • Bake 5 minutes.
  • Sprinkle 2 tablespoons cheese on top of each sandwich. Return to oven for another 5 minutes, or until cheese is melted and bread is toasted.

  For nutrition information, see the original recipe: Tuna Melt Sandwich.

Blueberries - Sunday, August 14, 2022

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  Blueberry Pancakes

  Ingredients:

  • 1 cup whole wheat flour
  • 1 tablespoon sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1 egg
  • 1 cup nonfat milk
  • 1 cup fresh blueberries

  Instructions:

  • Mix flour, sugar, baking powder, and baking soda together with a fork in a medium bowl.
  • Beat egg and milk together in a small bowl.
  • Add the wet ingredients to the dry ingredients. Stir until just combined.
  • Gently fold in blueberries.
  • Heat a skillet over medium low heat. Spray with nonstick cooking spray.
  • Pour pancake batter into the skillet using a 1/4 cup measuring cup. Cook until the pancakes have bubbles on the top and the edges are slightly dry, about 4 minutes. Flip pancakes and cook for about 3 minutes more.

  For nutrition information, see the original recipe: Blueberry Pancakes.

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  Fruit Salsa

  Ingredients:

  • 1 peach
  • 1 apple
  • 1 cup berries

  Instructions:

  • Wash and chop peach, apple, and berries into small pieces.
  • Stir to combine to make a fruit salsa.
  • Serve with baked chips or cinnamon chips.

  For nutrition information, see the original recipe: Fruit Salsa.

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  Mini Berry Pie

  Ingredients:

  • Nonstick cooking spray
  • 5 (6 inch) whole wheat tortillas
  • 1 teaspoon sugar
  • 1/4 teaspoon cinnamon
  • 1 bag (16 ounces) frozen mixed berries (2½ cups)
  • 1½ teaspoons sugar
  • 1 teaspoon cornstarch

  Instructions:

  • Preheat oven to 375 degrees F.
  • Spray a muffin tin with nonstick cooking spray.
  • Lay tortillas flat, spray on side of each tortilla with cooking spray.
  • Combine sugar and cinnamon. Sprinkle mixture on the tortillas.
  • Place the tortillas in the muffin tin. Fit them in the muffin bowls. The cinnamon and sugar will be on the inside of the bowls. Bake the tortillas for 13 to 15 minutes. They will be light brown and crisp.
  • Put berries in a medium sauce pan over low heat.
  • Stir sugar and cornstarch in a small bowl. Add mixture to thawed berries.
  • Cook over medium heat. Mixture will start to get thick and bubble. Cook 1 minute more. Remove from heat.
  • Put 1/4 cup berry filling into each tortilla bowl.

  For nutrition information, see the original recipe: Mini Berry Pie.

Green Beans - Monday, August 15, 2022

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  Dilled Green Bean Salad

  Ingredients:

  • 1 pound fresh green beans, cut into 2-inch pieces
  • 2 tablespoons fresh dill
  • 4 to 6 green onions, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard

  Instructions:

  • Steam green beans about 5 minutes, until crisp and tender.
  • Combine beans, dill and onions.
  • Whisk together olive oil, red wine vinegar and Dijon mustard and pour over bean mixture. Mix well and serve at room temperature.

  For nutrition information, see the original recipe: Dilled Green Bean Salad.

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  Green Beans with Tomatoes and Garlic

  Ingredients:

  • 1 lb. fresh green beans, ends removed
  • 1/2 cup onion, chopped
  • 4 cloves garlic, crushed
  • 4 tablespoons olive oil
  • 1 cup tomatoes, chopped
  • 1 teaspoon basil
  • 1/4 cup water

  Instructions:

  • Sauté onions and garlic in olive oil.
  • Add tomatoes and basil.
  • Place green beans over onions and garlic, add water.
  • Cover until cooked, about 15-20 minutes.

  For nutrition information, see the original recipe: Green Beans with Tomatoes and Garlic.

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  Roasted Green Beans

  Ingredients:

  • 1 pound fresh green beans
  • 1 tablespoon olive oil
  • 1 clove garlic, minced

  Instructions:

  • Preheat oven to 400 degrees F.
  • Wash and drain green beans and snap off stems.
  • Place in a bowl and toss with oil and garlic. Spread beans on a cookie sheet that has a nonstick finish or is lined with aluminum foil.
  • Roast in oven, turning occasionally, until beans are brown on the edges and slightly shriveled.

  For nutrition information, see the original recipe: Roasted Green Beans.

Corn - Tuesday, August 16, 2022

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  Corn and Tomato Salad

  Ingredients:

  • 1½ cups fresh corn kernels
  • 3 large tomatoes
  • 1/4 cup unsweetened 100% apple juice
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon cornstarch

  Instructions:

  • Preheat oven to 425 degrees F.
  • In a small saucepan, combine the apple juice, vinegar and cornstarch. Stir over medium-high heat until clear and thickened. Set aside to cool.
  • Spread the corn on a baking sheet in a single layer. Coat lightly with olive oil pan spray. Roast corn in oven until it begins to brown, about 5 minutes.
  • Slice tomatoes and arrange on salad plates.
  • Scatter the corn over the tomatoes and drizzle the sauce around the vegetables.

  For nutrition information, see the original recipe: Corn and Tomato Salad.

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  Corn on the Cob with Chili Lime Butter

  Ingredients:

  • 4 tablespoons salted, light margarine
  • 1 teaspoon grated lime peel
  • 1 tablespoon fresh lime juice
  • 1 teaspoon chili seasoning
  • 4 ears of yellow corn-on-the-cob, fresh and in the husk

  Instructions:

  • Combine margarine with lime peel, juice and chili seasoning. Mix until all the juice has been incorporated into the margarine. Cover and allow to stand for at least 30 minutes.
  • Remove outer leaves of the corn husk, leaving inner leaves. Remove as much silk as possible. Rinse in cold water and place all 4 ears in a plastic storage bag. Close the bag, leaving about 1-inch unsealed.
  • Place corn in microwave and cook on HIGH for 6 minutes.
  • Carefully turn the bag over and cook on HIGH for 4 more minutes.
  • Remove carefully. Cool briefly, peel remaining husk and silk.
  • Serve hot with 1 tablespoon chili lime butter for each serving.

  For nutrition information, see the original recipe: Corn on the Cob with Chili Lime Butter.

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  Fiesta Skillet Dinner

  Ingredients:

  • 1 can (15.5 ounces) Mexican style tomatoes
  • 1 can (15.5 ounces) black beans (drained and rinsed)
  • 1 cup frozen corn
  • 1 tablespoon chili powder
  • 2 cups cooked chicken, diced
  • 1 cup prepared instant brown rice (1/2 cup uncooked)
  • 1/2 cup 2% reduced fat cheddar cheese, shredded

  Instructions:

  • Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
  • Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
  • Serve hot.

  For nutrition information, see the original recipe: Fiesta Skillet Dinner.

Watermelon - Wednesday, August 17, 2022

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  Blueberry Watermelon Salad

  Ingredients:

  • 1/4 cup lime juice
  • 1/4 cup olive oil
  • 2 tablespoons honey
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups watermelon, cubed
  • 1 cup fresh blueberries
  • 1 cup walnuts, chopped
  • 1 yellow bell pepper, chopped
  • 6 cups mixed greens
  • 4 skinless, boneless chicken breasts, grilled

  Instructions:

  • Preheat oven to 350 degrees F and spread walnuts in one layer on baking sheet.
  • Bake until just toasted and aromatic, about 8 minutes; remove and let cool.
  • To prepare vinaigrette: In a small bowl, whisk together lime juice, oil, honey, salt and pepper.
  • To make salad: In a medium bowl, combine watermelon, blueberries, walnuts and bell pepper; add half the vinaigrette; toss to coat.
  • In a large bowl, toss greens with remaining vinaigrette.
  • Divide greens among 4 plates; top with fruit and walnut mixture.
  • Slice each chicken breast diagonally and serve with the salad.

  For nutrition information, see the original recipe: Blueberry Watermelon Salad.

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  Grilled Spicy Watermelon

  Ingredients:

  • 1 tablespoon lime zest
  • 1/4 cup lime juice
  • 1/4 cup honey, divided
  • 2 teaspoons garlic chili sauce
  • Pinch of salt
  • 1 medium-sized watermelon
  • 1 tablespoon fresh chopped cilantro

  Instructions:

  • Preheat grill to high.
  • In bowl, whisk together lime zest, juice, 3 tablespoons of honey, garlic chili sauce and salt.
  • Cut watermelon into 1-inch thick wedges. Lightly drizzle each side with remaining honey and place on grill.
  • Grill until just browned, about 2 minutes per side.
  • Place watermelon slices on a plate and drizzle with lime dressing.
  • Garnish with cilantro.

  For nutrition information, see the original recipe: Grilled Spicy Watermelon.

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  Watermelon and Tomato Salad

  Ingredients:

  • 2 large tomatoes, cut six slices from each tomato
  • 2 tablespoons white balsamic vinegar
  • 1 tablespoon olive oil
  • 4 cups watermelon, diced with the seeds removed
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper

  Instructions:

  • Arrange 3 tomato slices on each of the four salad plates.
  • Combine vinegar, oil and basil in a bowl, and mix well.
  • Add watermelon, and gently toss to coat evenly.
  • Spoon watermelon over the tomatoes.
  • Top with salt and pepper, and serve.

  For nutrition information, see the original recipe: Watermelon and Tomato Salad.

Summer Squash - Thursday, August 18, 2022

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  Summer Squash, Italian Style

  Ingredients:

  • 2 tablespoons vegetable oil
  • 1 summer squash - large, thinly sliced
  • 1 tablespoon water
  • Salt and pepper (optional, to taste)
  • 1 teaspoon sweet basil, fresh
  • 6 tablespoons parmesan cheese or Romano cheese, grated

  Instructions:

  • Using a large ovenproof frying pan, heat 1 tablespoon of oil over medium heat.
  • Arrange squash in the pan. Add water and season lightly with salt, pepper and basil.
  • Cover and cook over medium heat for 5 minutes, or until tender crisp.
  • Sprinkle with cheese and drizzle remaining oil. Place under a preheated broiler and broil until cheese melts and browns slightly.

  Note: Try adding sliced fresh tomatoes, peppers, green beans, eggplant, onions, or other vegetables in season.

  For nutrition information, see the original recipe: Summer Squash, Italian Style.

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  Yellow Summer Squash and Corn

  Ingredients:

  • 1½ tablespoons olive oil
  • 1 large red bell pepper, diced
  • 2 medium yellow summer squash, halved and sliced
  • 1 cup fresh corn kernels
  • 2 medium tomatoes, diced

  Instructions:

  • In a large skillet, heat olive oil. Sauté bell peppers over medium heat for 2 minutes.
  • Add the squash and corn. Sauté until all vegetables are tender and crisp.
  • Add tomatoes and sauté for 1 minute.

  For nutrition information, see the original recipe: Yellow Summer Squash and Corn.

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  Yellow Summer Squash with Basil Couscous

  Ingredients:

  • 2 cups chicken broth
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 cup couscous
  • 1 cup zucchini, diced
  • 1 cup yellow summer squash, diced
  • 1 cup basil, slivered
  • 1/4 cup almonds, toasted and sliced

  Instructions:

  • In a medium saucepan, bring the chicken broth and 1 tablespoon of olive oil to a boil. Stir in salt and couscous, then remove from heat. Let stand covered for 5 minutes.
  • Sauté the zucchini and yellow summer squash in the remaining oil.
  • Add vegetables, almonds and basil to couscous, mix well.

  For nutrition information, see the original recipe: Yellow Summer Squash with Basil Couscous.

Cabbage - Friday, August 19, 2022

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  Sauteed Cabbage

  Ingredients:

  • 1 head of cabbage, cored and shredded
  • 1 tablespoon olive oil
  • Curry powder or tarragon seasoning

  Instructions:

  • In a skillet, heat olive oil over medium-high heat.
  • Add shredded cabbage and pan fry only until wilted, about 10 minutes. Stir often.
  • Season with curry or tarragon to taste.

  For nutrition information, see the original recipe: Sauteed Cabbage.

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  Shredded Pork Sandwich

  Ingredients:

  • 3 tablespoons sugar
  • 1/4 teaspoon salt
  • 1 teaspoon mustard
  • 1/3 cup light mayonnaise
  • 3 tablespoons cider or white vinegar
  • 1 package (14-16 ounces) coleslaw mix
  • 2 cups shredded pork
  • 4 whole wheat buns
  • 2 tablespoons barbecue sauce

  Instructions:

  • Mix sugar, salt, mustard, and mayonnaise together in a large bowl. Add vinegar and stir with a wire whisk or fork.
  • Add the coleslaw mix to the bowl. Stir until ingredients are mixed well. You will use half the coleslaw for the sandwiches. You can use the other half as a side or with another meal.
  • On each bun layer 1/2 cup shredded pork on the bottom half. Put 1 tablespoon barbecue sauce on the shredded pork. Put 1/2 cup coleslaw on the barbecue sauce. Place the top bun on the coleslaw and enjoy.

  For nutrition information, see the original recipe: Shredded Pork Sandwich.

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  Southwestern Coleslaw

  Ingredients:

  • 1/2 teaspoon garlic powder
  • 2½ tablespoons cider vinegar
  • 1 tablespoon water
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dry leaf oregano
  • 1/2 cup chopped cilantro
  • 4 teaspoons vegetable oil
  • 2 teaspoons sugar
  • 1/2 teaspoon salt
  • 1/2 to 1 medium jalapeno, seeded and chopped
  • 4 cups finely shredded green cabbage
  • 1 cup chopped green onions
  • 1 cup thin strips of bell pepper or canned roasted peppers
  • 1 cup cooked yellow corn

  Instructions:

  • In a small bowl, combine all salad dressing ingredients and mix well.
  • In a large bowl, mix shredded cabbage, onion, bell pepper and corn.
  • Add salad dressing and toss well.
  • Cover and chill for about 1 hour prior to serving.

  For nutrition information, see the original recipe: Southwestern Coleslaw.