Start the School Year off Right

Can you believe the kids are already back in school? Summer has flown by and it’s time to get back into a daily routine. Some people think it is impossible to prepare a nutritious lunch during busy mornings but below are a few tricks. A healthy lunch consists of whole grains, lean meats, low-fat dairy, as well as fruits and vegetables. 

Prep vegetables and fruits the night before - This will help save time and research has shown that kids eat more fruits and vegetables when fruits and veggies are already cut up.

Add in healthy sides – Examples: unsweetened applesauce, 2% cheese sticks, flax crackers and salsa, nuts, low-fat Greek yogurt and fruit and veggie cups. A homemade cookie or whole grain fig cookie is an ok as a treat on some days.

Use portion boxes – There are many lunch boxes on the market that help keep portions in check. Get your kids involved in the process of picking out what foods go into each compartment to keep them excited.  Examples: Bentology with separate plastic containers or Pack It Carryall Freezable which is great for perishables

Think outside the sandwich - Variety is one of the keys for both kids and adults eating healthy. Try a wrap, pasta salad, black bean tacos, or a PB&C (peanut butter and dried cherries on a bagel flat).

Included below, courtesy of Texas A&M AgriLife Extension’s Dinner Tonight program is a kid friendly, nutritious lunch or snack idea for any occasion.

Black Bean and Rice Salad

Ingredients:

1 cup cooked and cooled brown rice

1 cup chopped onion

1/4 cup chopped green bell pepper

1/4 cup chopped red bell pepper

1 can (15 ounce) drained and rinsed black beans

Dressing:

1/4 cup white wine vinegar or lemon juice

1/2 teaspoon dry mustard powder

1 chopped garlic clove or 1/2 teaspoon garlic powder

2 Tablespoons vegetable oil

1/4 teaspoon pepper

1/4 teaspoon salt (optional)

Directions:

In a mixing bowl, stir together rice, onion, red or green pepper, and beans.  In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, vegetable oil, salt, and pepper.  Shake until dressing is evenly mixed.  Pour dressing over bean mixture and stir to mix evenly.  Chill for at least one hour. Serve cold as a side dish or main dish.

Nutrition Facts per 1 cup serving: Calories-90; Total Fat-7g; Sodium-830mg; Total Carbohydrates-38g; Dietary Fiber-6g; Protein - 10g.

Peaches

Peaches, with their soft skin and sweet flesh, are a summertime staple. One of the largest fruit crops grown in the United States, peaches provide a great deal of nutrients with few calories and no fat. Peaches are a healthy way to fit in one of your daily servings of fruit.

Peaches contain over 15 different vitamins and minerals, with the most abundant being vitamin A, vitamin C and potassium. They are also a source of the antioxidant chlorogenic acid which helps scavenge free radicals. These are compounds that your body acquires through exposure to pollutants, food and the environment. Consuming peaches will assist in reducing the effects of aging and deter chronic diseases.

One large peach, about 2 ¾ inches in diameter, contains just 68 calories and no fat. Eating peaches instead of more fattening, processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight. Peaches are naturally sweet and can replace some of the added sugars in your diet. Use them to top unsweetened whole-grain cereal, plain yogurt or plain low-fat cottage cheese, instead of choosing versions of these foods sweetened with high-fructose corn syrup or cane sugar. And since July is National Ice Cream month; maybe even on top of an occasional bowl of your favorite vanilla ice cream.

Since the Texas peach season and grilling season coincide during the summer months what better way to encourage our families to eat more fruits. The following recipe for Grilled Peach Sundae is delicious bringing out the sweetness of the fruit.

Ingredients:

• 2 medium peaches pitted and sliced in half
• 1 cup low fat vanilla Greek yogurt or frozen yogurt
• 4 Tablespoons slivered almonds
• 4 teaspoons agave nectar or honey used for drizzling

Heat grill. Wash and slice peaches in half and remove pits.  Brush with olive oil and place cut side down on the grill. Grill for 4 minutes.  Remove peaches and place 1 slice in small bowl and top with 1/4 cup of yogurt, almonds and drizzle with 1 teaspoon honey. Serves four.

Nutrition facts: Calories-167; Total fat- 8grams; Saturated fat-1 gram; total Carbohydrates- 20 grams; Dietary Fiber- 3 grams.

Contact the Extension office at 940-627-3341 for additional ideas on healthy eating.

Cranberries

Cranberries are in season right now which means they are abundant and inexpensive! This nutritious fruit can be refrigerated for up to 4 weeks or you can freeze them now to enjoy them all year long. The perfect cranberry is full, plump, firm and dark red or yellowish-red; avoid cranberries that look shriveled or bruised. Cranberries that are ripe will bounce.

When cooking cranberries, cook just until the cranberries pop; further cooking will result in a more bitter taste. Raw cranberries are tart and bland-tasting, but using them fresh or dried adds color and nutrition to many recipes. Cranberries are versatile and can be combined with many other flavors. Try mixing cranberry juice with other juices such as apple, orange or grape. Dried cranberries can be used in place of raisins, added to nuts, granola, oatmeal, or breads. 

Wondering what to do with cranberries, either fresh or dried? Following are a couple of recipes that I encourage you to try during the Holidays. The first is Cranberry Crunch Salad from AgriLife’s Dinner Tonight’s recipe collection! It is filled with winter time favorites such as cranberries, brussels sprouts, quinoa and pecans. 

Cranberry Crunch Salad

• 1 pound brussels sprouts sliced
• 2 cups cooked quinoa cooled
• 1 cup dried cranberries
• ½ cup chopped pecans or walnuts
• 2 tablespoons agave
• 1 fresh squeezed orange
• 1 tablespoons extra virgin olive oil
• 1/8 tsp salt
• 1/8 tsp pepper

Clean prep areas, wash hands, and wash produce. Slice brussels sprouts Whisk together dressing ingredients: agave, fresh squeezed orange juice, olive oil, salt, and pepper; set aside Toss together brussels sprouts, quinoa, dried cranberries, chopped pecans, and dressing. 

Nutrition facts: Calories: 200; Total fat- 8 grams; saturated fat- 1gram; Sodium-55 mg; Total Carbohydrates-30grams; Dietary fiber-4grams; Total sugar- 17grams, added sugar-4grams; Protein-4grams. 

The second recipe may have been around for a while, but is one that I have just discovered. It is tangy and sweet with a little bit of a bite.  Thank you to my co-worker Karen Wade for introducing me to Cranberry Salsa.
 

• 1 bag (12 ounce) cranberries, fresh or frozen.
• 1 bunch cilantro, chopped
• 1 bunch green onions, chopped
• 1 jalapeno pepper, seeded and minced
• 2 limes, juiced
• 3/4 cup white sugar
• 1 pinch salt
• ¼ tsp cumin

Combine cranberries, cilantro, green onions, jalapeno pepper, lime juice, sugar, salt and cumin in a food processor or chopper. You can also just chop them up yourself. Be sure to chop to medium consistency. Serve at room temperature. Serve as a salsa with pork or turkey, or as an appetizer with cream cheese and crackers or chips. Refrigerate if not using immediately.

10 Simple Tips to Keep Holiday Weight Off Your Hips

The holidays are upon us … with Halloween candy and Thanksgiving behind us and Christmas, and New Year’s Eve before us, the recipe for weight gain is set. For many people, a gain of 5 to 10 pounds is common during the holidays.  However, getting the weight off can be a challenge.  Here are 10 steps to prevent weight gain this year.

1. Don’t deprive yourself. Just have three luscious bites instead of three pieces of pie. If you allow yourself to have a few bites instead of depriving yourself, you will feel less like eating the whole pie later.

2. Increase your exercise time by 10 to 20 minutes – either all at once or throughout your day. According to the American College of Sports medicine you can get your exercise in 10-minute segments of time and it is just as effective as if you exercise for a full 30 minutes.

3. Find slimming, healthy recipes to take to pot-luck holiday dinners. These dinners can be a dangerous place if you are trying to lose or maintain weight. With a little planning and creativity, you can make an addition to the buffet that tastes good and is healthy. Grapes, raw vegetables and low-calorie dips will make great contributions.

4. Have a healthy snack before a holiday dinner so you don’t eat so much. The right kind of snack, such as a handful of walnuts or almonds, can also regulate blood sugar and keep hunger pangs at bay.

5. Eat regular meals. During the holidays it is often tempting to skip meals. Starving yourself all day and then eating all evening is not an effective plan for weight maintenance. 

6. Sleep 7 to 8 hours a night. Studies have proven a link between sleep deprivation and weight gain. People who don’t get enough sleep often have a challenge curbing feelings of hunger. 

7. Plan what and how much you will eat at parties – choose to take a small piece of cake, but skip the chips. If you have a general plan, you will be able to enjoy the party.

8. Drink water – It has zero calories and can prevent mindless eating. If we drink water before meals, we will also feel less hungry and be able to enjoy the meal before us.

9. If you blow your plan, get back on track as soon as possible. Each day is a gift. If you veered off track at the family gathering on Saturday, there is no reason for you not to get back to your goals on Sunday. 

10. Remember: Everything in moderation. Moderation is the key to not feeling deprived and keeping yourself in balance. Whether it pertains to your exercise program, your healthy eating plan or any other activities, making small, but consistent adjustments will help you stay on track, feel better and perform at your best.

Grilling Outdoors Safely

With Graduation, Father’s Day, and many other summer activities approaching many of you are sure to fire up the outdoor grill to help with food preparation for the celebrations.

Outdoor grilling is a popular way to prepare food during warmer weather while enjoying the company of family and friends.  However, grilling does “open the door” to food borne illness if proper cleanliness and preparation measures are not followed. 

To make your cookout a fond memory rather than a regretful experience, follow these simple steps:

Food Preparation:

•           Select fresh meat, poultry, or seafood that is high quality for best cooking results.

•           Keep these perishable products at 40° F or colder, until immediately before grilling.

•           Thaw frozen food in the refrigerator and discard leftover marinade.

•           Wash your hands before and after working with raw meat, poultry, or seafood.

•           Wash your work surfaces and cutting boards with hot, soapy water before and after preparing food.  To sanitize, use 1 tsp. bleach per quart of warm water.  If possible, use a separate cutting board for fresh produce and raw meat, poultry, or seafood.

•          When away from home, keep your meat and poultry away from other food in a separate cooler with ice.  This prevents cross contamination.

•         After placing raw meat on the grill, wash utensils and platters with hot, soapy water before using them to serve cooked food.

•          Cook foods to an internal temperature that destroys harmful bacteria.  Check the temperature by placing a thermometer in the center-most part of the meat, not touching the bone.

Internal temperature for thorough cooking to prevent food borne illness are:

•           Whole poultry - 165° F

•           Poultry breasts - 165° F

•           Ground beef patties - 160° F

•           Ground poultry - 165° F

•           Beef, veal, lamb steaks, roasts, or chops - 145° F (yields medium rare doneness)

•           All cuts of pork - 160° F (yields medium doneness)

Safe handling of cooked food:

•           Serve food immediately after grilling, or keep at 135° F or above until served.

•           Place on a clean platter.

•           Refrigerate on a clean platter.

•           Refrigerate all leftovers immediately at 40° F or below.

Discard any food left out longer than 2 hours, or 1 hour if temperature is above 90° F.  Note: These temperatures are recommended for consumer cooking. They are not intended for processing, institutional, or food service preparation. Food Service Workers should consult their state or local food code, or health department.

And finally, if you are looking for a recipe to ensure that your chicken is moist and tender, try this marinade recipe featured at our Path to the Plate Grilling Workshop last month. 

Grilled Chicken Marinade
 

Ingredients:

¼ cup red wine vinegar                                  ½ teaspoon dried oregano

¼ cup reduced-sodium soy sauce                   ¼ teaspoon garlic powder

¼ cup olive oil                                                ¼ teaspoon ground black pepper

2 teaspoons dried parsley flakes                     5 skinless, boneless chicken breasts

½ teaspoon dried basil

Directions:

Whisk vinegar, soy sauce, olive oil, parsley, basil, oregano, garlic powder, and black pepper together in a bowl and pour into a resealable plastic bag. Add chicken, coat with the marinade, squeeze out excess air and seal the bag. Marinate in the refrigerator, at least 4 hours.

Preheat grill for medium-low heat and lightly oil the grate. Drain and discard marinade.

Grill chicken on the preheated grill until no long pink in the center, 4 to 5 minutes per side.

An instant-read thermometer inserted into the center should read at least 165 ° F.

 1 Serving
Servings Per Recipe: 5
Amount Per Serving

Calories: 233

Calories from Fat: 122

% Daily Value *

• Total Fat: 13.6
• Saturated Fat: 2.3
• Cholesterol: 65
• Sodium: 482
• Total Carbohydrates: 2.4
• Sugars: 0.3
• Dietary Fiber: 0.3
• Protein: 24.3
• Potassium: 246

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 For more information about safe outdoor grilling or food safety call Texas A&M AgriLife Extension, Wise County office at 940.627.3341.