FCS TIPS AND INFORMATION

BAKING QUESTIONS? Call the Holiday Baking Hotline (Land O'Lakes) 1-800-782-9606, November 1 - December 24th or www.landolakes.com

FOOD PRESERVATIONS QUESTIONS? Call the Canning Help Line (Ball) 800-240-3340 or www.homecanning.com

MEAT AND POULTRY FOOD SAFETY QUESTION? Call the USDA Meat & Poultry Hotline 1-888-674-6854 10am-4pm & after hours recordings

TURKEY QUESTIONS? Call Turkey Talk-Line (Butterball) 1-800-288-8372 through December 23rd or www.butterball.com

10/07 10 Reasons to Eat Local Food

1. Eating local means more for the local economy. According to a study by the New Economics Foundation in London, a dollar spent locally generates twice as much income for the local economy. When businesses are not owned locally, money leaves the community at every transaction.

2. Locally grown produce is fresher. While produce that is purchased in the supermarket or a big-box store has been in transit or cold-stored for days or weeks, produce that you purchase at your local farmer's market has often been picked within 24 hours of your purchase. This freshness not only affects the taste of your food, but the nutritional value which declines with time.

3. Local food just plain tastes better. Ever tried a tomato that was picked within 24 hours? 'Nuff said.

4. Locally grown fruits and vegetables have longer to ripen. Because the produce will be handled less, locally grown fruit does not have to be "rugged" or to stand up to the rigors of shipping. This means that you are going to be getting peaches so ripe that they fall apart as you eat them, figs that would have been smashed to bits if they were sold using traditional methods, and melons that were allowed to ripen until the last possible minute on the vine.

5. Eating local is better for air quality and pollution than eating organic. In a March 2005 study by the journal Food Policy, it was found that the miles that organic food often travels to our plate creates environmental damage that outweighs the benefit of buying organic.

6. Buying local food keeps us in touch with the seasons. By eating with the seasons, we are eating foods when they are at their peak taste, are the most abundant, and the least expensive.

7. Buying locally grown food is fodder for a wonderful story. Whether it's the farmer who brings apples to market or the baker who makes bread, knowing part of the story about your food is such a powerful part of enjoying a meal.

8. Eating local protects us from bioterrorism. Food with less distance to travel from farm to plate has less susceptibility to harmful contamination.

9. Local food translates to more variety. When a farmer is producing food that will not travel a long distance, will have a shorter shelf life, and does not have a high-yield demand, the farmer is free to try small crops of various fruits and vegetables that would probably never make it to a large supermarket. Supermarkets are interested in selling "Name brand" fruit: Romaine Lettuce, Red Delicious Apples, Russet Potatoes. Local producers often play with their crops from year to year, trying out Little Gem Lettuce, Senshu Apples, and Chieftain Potatoes.

10. Supporting local providers supports responsible land development. When you buy local, you give those with local open space - farms and pastures - an economic reason to stay open and undeveloped.

Visit the Eat Local Challenge website to learn more www.eatlocalchallenge.com

3/07 QUICK FIXES Aren't the Answer, Be 100% FAD FREE
1. What is a fad?
    A.   Bellbottoms and polyester
     B.   Pet rocks
     C.   Low carb/high protein diets
     D.   All of the above

2. Following a diet fad is bad for your health…
     A.   Always
     B.   Sometimes
     C.   Never

3. Which fad diet was originally published in 1825 but is still popular today?
     A. Cabbage Soup Diet
     B. Grapefruit Diet
     C. Low-Carbohydrate Diet
     D. Banana and Skim Milk Diet

4. A diet that recommends the following should raise a red flag:
     A.   Special food or drink to detoxify the body
     B.   Eating a specific food with all meals
     C.   Eating protein and carbohydrates at separate meals
     D.   All of the above

5. It’s not a diet fad if it’s endorsed by a celebrity.
     True / False

6. Some diet fads work.
     True / False

7. What popular cracker was originally created as part of a health-food diet?
     A. Cheese crackers
     B. Saltine crackers
     C. Graham crackers
     D. Animal crackers

8. Adding physical activity to your day can help give you:
     A. A healthy heart
     B. Stronger bones
     C. Less emotional stress
     D. All of the above

9. If you eat 100 more food calories a day than you burn, you will gain how many pounds in a month?
    A. 1⁄2 pound
     B. 1 pound
     C. 2 pounds
     D. 10 pounds

10. For the most reliable, fad-free, science-based nutrition information, consulting a registered dietitian is the best approach.
     True / False

12/06 HEALTHFUL HOLIDAY ENTERTAINING
Appealing and nutritious recipes to include as part of your holiday entertaining

ARTICHOKE DIP

2 cans artichoke hearts
1-2 cloves garlic
1 cup reduced fat mayonnaise
1 cup parmesan cheese

Drain artichokes and mash. Press garlic. Mix all ingredients well. Bake at 300 – 350° F. for 30 minutes or until brown. Serve with whole wheat thin crackers or multi-grain tortilla chips.

COOKIES & CREAM PARFAIT

Low-fat vanilla bean ice cream
Crème de mint or liqueur of your choice
Chocolate cookies

Layer ice cream in a champagne glass with crème de mint, cookie crumbs and top off with a whole cookie.
Note: Lemon sorbet and lemon cookies can be substituted, omit crème de mint.

11/06 HEALTHY GIVING FROM YOUR KITCHEN
Holiday gift ideas that are easy on the budget, fun to prepare and a joy to give.

DEVILED WALNUTS

3 tablespoons melted butter
1 teaspoon Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon chili powder
1 teaspoon salt
4 cups walnuts, halves and large pieces
1/4 cup grated parmesan cheese

Melt butter in shallow baking pan; stir in Worcestershire sauce, mustard, chili powder and salt. Add walnuts, and toss until evenly coated. Bake at 300°F for 15 minutes or until walnuts are lightly toasted. Sprinkle with cheese, toss lightly and cool.

SPLIT PEA TORTELLINI SOUP

3 ounces dried cheese-filled tortellini (2/3 cup)
1/4 cup snipped dried tomatoes
1/3 cup dried split green peas
1/2 cup dried chopped carrots
1 tablespoon instant chicken bouillon granules
1 tablespoon dried minced onion
1 1/2 teaspoons dried basil, crushed
1 1/2 teaspoons dried thyme, crushed
1/2 teaspoon garlic powder
1/4 teaspoon ground pepper

Package directions:
Layer ingredients in a clean 1-pint glass canning jar in the following order (from bottom to top): tortellini, dried tomatoes, split peas, carrots, and remaining seasonings. Cover jar and attach gift tag with directions for cooking.

Gift tag directions:
Empty jar ingredients into a 3-quart saucepan. Add 5 cups water. Bring mixture to a boil. Reduce heat; cover and simmer 50 minutes or until peas are tender. (Option: add 1 cup chopped cooked ham or sausage.) Makes 4 servings.

8/06 GARDEN FRESH VEGETABLES
It’s a perfect time to boost your consumption of vegetables with Farmer’s Markets and Roadside Stands full of fresh local produce. Utilize the harvest while providing healthy, nutritious and delicious additions to family meals with garden fresh vegetables.

Fruit & Veggie Summer Salad

2 cups fresh baby spinach
2 cups mesculin greens
1 cucumber, halved and sliced
1 carrot, peeled and sliced
1 red onion, quartered and sliced
1 yellow squash, halved lengthwise and sliced
1 1/2 cups grape tomatoes, halved
1 cup mandarin orange sections
1/2 cup fat-free vinaigrette or recipe below
1 1/2 cups toasted pecans
1 cup crumbled bleu cheese or feta cheese

Combine spinach, greens, cucumber, carrot, onion, squash, tomatoes and oranges in a large salad bowl. Add dressing, and toss until vegetables are coated. Sprinkle pecans and cheese on top. Makes 6-8 servings.

Strawberry Vinaigrette

1 package (16 ounces) frozen unsweetened strawberries, thawed
6 tablespoons lemon juice
1/4 cup sugar
2 tablespoons cider vinegar
2 tablespoons olive oil
1/8 teaspoon poppy seeds

Place the strawberries in a blender; cover and process until smooth. Add lemon juice and sugar. While processing, gradually add vinegar and oil in a steady stream; process until thickened. Stir in poppy seeds. Transfer to a bowl or jar; cover and store in the refrigerator. Makes 2 1/2 cups.

7/06 THE HEALTHY TASTE OF HERBS
It's easy and rewarding to grow and harvest your own herbs. Use herbs to add flavor while reducing fat, calories and sodium.

Creamy Herb Summer Pasta

8 ounces uncooked elbow macaroni
2 teaspoons finely chopped red onion
2 teaspoons olive oil
1/2 teaspoon red wine vinegar
1/4 teaspoon salt
1/8 teaspoon black pepper
1/4 cup fat-free sour cream
2 tablespoons chopped fresh parsley
1 tablespoon fresh thyme
1 tablespoon fresh chopped rosemary

Cook pasta according to package directions, omitting salt and fat. Drain. Combine onion, oil, vinegar, salt, and pepper, stirring with a whisk. Stir in sour cream and herbs. Combine pasta and onion mixture; toss well. Makes 4 servings (serving size: 1/2 cup).

Mint Lemonade

2 slices lemon
2 teaspoons lemon juice
3 packets SPLENDA® No Calorie Sweetener
7 fresh mint leaves, washed
1/2 cup club soda
3/4 cup ice cubes

Mash sliced lemons, lemon juice, SPLENDA(R) Packets, and mint with a fork or spoon in a tall glass until the lemon and mint leaves are bruised. Add club soda and ice cubes. Enjoy! Makes one 8 ounce serving: Calories, 20; Carbohydrates, 5 g. Multiply by 4 to make a quart. Source: Splenda

4/06 LOOKS LIKE, COOKS LIKE, TASTES LIKE SPRING!

Strawberry Lemonade
2 cups water
3/4 cup sugar
1 tablespoon grated lemon peel
1 cup fresh lemon juice
1 pint fresh strawberries, hulled and halved
2 cups cold sparkling water or club soda
Ice
Mint sprigs, garnish
Whole strawberries, garnish

In a medium saucepan, bring the water and sugar to a boil. Reduce the heat and simmer, stirring occasionally, until the sugar dissolves. Add the lemon peel and lemon juice, stir, and remove from the heat. Let cool completely, then strain into a clean pitcher.

In a blender, puree the pint of strawberries and add to the pitcher with the lemon juice. Stir well to combine and refrigerate until well chilled.

Add the sparkling water and stir well. Pour over glasses filled with ice and serve, garnished with mint and strawberries. Makes 4-6 servings.

Rebecca’s Roasted Asparagus

1 pound asparagus
3 tablespoons sesame oil
2 tablespoons sesame seeds

Spread asparagus in a thin layer in a shallow baking dish and drizzle with oil. Bake in preheated 400° oven for 10 – 12 minutes or until tender crisp. Put onto a serving platter and sprinkle with sesame seeds.

3/06 STEP UP TO PREVENT CHILDHOOD OBESITY

2/06 -- HEART SMART EATING

HIDDEN WAYS TO HELP YOUR HEART

*Don't Skip Breakfast

*Cut Sweets

*Lighten Up!

*Ask About Aspirin

*Quit Smoking, if you do

*Get Off the Couch!

Oat pan rolls
2 cups oats
2/3 cup packed brown sugar
1/4 cup butter, cubed
1 tablespoon salt
2 1/2 cups boiling water
2 packages (1/4 ounce each) active dry yeast
2 cups wheat flour
3 1/2 to 4 cups all-purpose flour
Additional butter, melted

In a bowl, combine the oats, brown sugar, butter and salt; stir in boiling water. Cool to 110 – 115°. In a large mixing bowl, dissolve yeast in warm water; let stand for 5 minutes. Add oat mixture and 2 cups wheat flour; beat until smooth. Stir in enough remaining flour to form a soft dough.

Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.

Punch dough down. Turn onto a lightly floured surface, divide into 24 pieces. Place in a greased 13”x 9” inch baking pan. Cover and let rise until doubled, about 45 minutes. Bake at 350° for 30-35 minutes or until golden brown. Remove from pan to wire rack; brush with melted butter. Yield: 24 rolls.

1/06 -- START IT OFF RIGHT WITH BREAKFAST!

Aunt Nancy's Eggs A la Goldenrod
8 eggs, hard cooked
1/2 stick butter
3 cups milk (or use 1 1/2 cups fat free half & half and 1 1/2 cups milk)
4-6 tablespoons flour
1/2 teaspoon salt
Whole wheat toast
Paprika

Hard cook eggs. Peel and cool eggs. Chop egg whites and save some of the egg yolks for garnish.

Melt butter in large saucepan. Add flour and cook for 1-2 minutes. Slowly add milk. Stir and cook until thickened. Fold in chopped egg whites and salt.

Serve over whole wheat toast triangles. Dust with sieved egg yolks. Enjoy!

Start your day off right and the New Year by making breakfast a part of your routine. Sandy emphasized the link between eating breakfast and weight control as well as the link between eating breakfast and learning in her January class. So start your day by trying our recipe below: Portion Control: Sizing It Up
1/2 cup fruit, vegetable, cooked cereal, pasta or rice = a small fist
3 ounces cooked meat, poultry or fish = a deck of cards
1 tortilla = a small (7 inch) plate
1/2 bagel = width of a large coffee lid
1 muffin = a large egg
1 teaspoon margarine or butter = a thumb tip
2 tablespoons peanut butter = a golf ball
1 small baked potato = a computer mouse
1 pancake or waffle = a 4 inch CD
1 medium apple or orange = a baseball
4 small cookies (like vanilla wafers) = four casino chips
1-1/2 ounces of cheese = 6 dice

Your Child's Weight: Help Your Child with Successful Weight Management

Share This ShareThis

For more information, contact Linda Smith

Last updated: 03/13/2009