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Local Farmer’s Markets Helps Local Economy and Improves Diet Quality

Posted in Healthy People, tagged , , , , on April 25, 2013 | Leave a Comment »

Spring is in the air. Mornings are becoming brighter, the sound of birds returning, and the trees are beginning to bud. Returning with the (sometimes) pleasant weather in  Ohio are the local farmer’s markets. There are many different farmer’s market here in Ohio. To find one near you follow this link http://www.ohioproud.org/searchmarkets.php .   Purchasing from these locations is obviously a great way to support the local economy, but it also can improve your diet quality.

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An article published in the January issue of the Journal of the Academy of Nutrition and Dietetics looked at the diets of college students and their views towards local, organic, sustainable, and non-processed foods (typically those you’d find at your local farmer’s market). Researchers found that those who held more positive views towards these types of foods and practices tended to have a better diet.

Of the 1201 students surveyed, about half placed a moderate to high importance on these types of foods and practices. These same students also ate more fruits, vegetables, and fiber. They also ate fewer calories from fat, less sugar, and fast food less frequently.

Because this study was limited to college students, it is unknown whether the same effects would be observed in other populations. Regardless of whether or not these findings apply to other groups, there are many benefits to supporting your local market.

If quality is of importance to you, the foods found at your local market are some of the highest quality you can find. If you prefer the freshest foods you can find, look no further than the farmer’s market. Travelling only a matter of several miles preserves freshness better than those which traversed the nation.

While you’ll save a great deal of money by shopping at farmer’s markets, you will also be supporting the local economy. But, most importantly, you may be doing yourself and you’re family a very large favor by improving everyone’s overall health. This spring and summer, peruse your local market for the best seasonal fruits and vegetables. Be sure to bring along your family and friends in order to spread the word about all the great qualities about local farmer’s markets!

Here is more information on finding local farmer’s markets.

http://www.northernohiotourism.com/farmers_markets.htm

http://wood.osu.edu/topics/agriculture-and-natural-resources/2010%20Brochure.pdf/view

http://www.ohioproud.org/markets.php

Ohio proud facebook page:

http://www.facebook.com/pages/Ohio-Proud/104588964752

Written by : Susan Zies, Extension Educator, Family and Consumer Sciences and Ryan Leone, dietetic intern with Wood County Extension FCS Program, currently pursuing these advanced degrees- Master Food and Nutrition Program, School of Family and Consumer Sciences, Master of Education in Human Movement, Sports, and Leisure Studies, Focus in Kinesiology, Bowling Green State University, Bowling Green, Ohio.

Reviewed by Dan Remley, OSU Extension Field Specialist.

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Can Soup be a ‘Superfood’?

Posted in Healthy People, tagged , , , , , , , , , , on November 5, 2012 | 1 Comment »

As the temperatures have cooled down the last few weeks what foods did you feel like making? I know many of my friends and co-workers have shared that they made traditional or white bean chili, vegetable soup, or chicken noodle soup. Comfort foods like soup just sounded good to them. The good thing to hear about those comfort foods is that they can also be “superfoods”. WebMD lists 14 superfoods that we should eat to protect us from heart disease, cancer, and other health conditions. Many of these foods are high in anti-oxidants, fiber, vitamins, and minerals. Seven of the 14 superfoods are also great soup ingredients:

  • Beans – because beans will often take on the flavor of the foods you combine them with, and can be added to almost any soup. If you use canned beans, look at the sodium content on the nutrition facts label and rinse them to cut that level.
  • Tomatoes – the base for many soups, look for no-salt added on the label if you are using canned.
  • Turkey – a perfect food for this time of year, stores already have them on sale and in a couple weeks we will have left-overs to use.
  • Spinach – rinse fresh spinach, chop into smaller pieces, and add to soup shortly before serving.
  • Broccoli – if you want to make a healthier version of broccoli soup be sure to use low fat and low sodium chicken broth, and low fat milk.
  • Soy – soy milk can be used in cream based soups, small cubes of tofu added to almost any soup, and soy “meat replacement” crumbles can be used in place of ground beef or sausage.
  • Pumpkin – another seasonal favorite which can be served as a hot or cold soup.

The wonderful thing about soups is many of them can also be made quickly. Often the ingredients can be kept on hand or left-overs can be used. One of our Ohio Extension co-workers had put together a great chart with a “Basic Homemade Soup Recipe”. The neat thing about it is you select an ingredient from each column – vegetables, grains, protein, seasoning, and liquid. Here is a link to that site http://go.osu.edu/soup.

If you have left-over soup you want to get it in the refrigerator or freezer in less than 2 hours after serving. If there are large quantities, divide it into small or shallow containers for quicker cooling. Soup can be stored in the refrigerator for 3 to 4 days and freezer for 2 to 3 months. Frozen soups should be stored in sealed containers and labeled with the date. Frozen soups should be thawed in the refrigerator or can be reheated from a frozen state. You may choose to add additional liquid if you reheat from frozen. Always make sure left-overs soups are brought to a boil and heated to 165 degrees for at least 15 seconds for food safety. If you use your microwave for thawing or heating soups, using a glass or ceramic container is recommended. Microwave thawed foods should be cooked right after thawing because they may start to partially cook during the thawing process.

What super soup can you make this week and how many superfood ingredients can you include?

Sources:

WebMD, Superfoods Everyone Needs, http://www.webmd.com/diet/features/superfoods-everyone-needs.

Ohio State University Extension, Wayne County, Basic Homemade Soup Recipe, D Becker,  http://go.osu.edu/soup.

USDA, Food Safety and Inspection Service, Freezer Storage Chart,  http://www.fsis.usda.gov/fact_sheets/Focus_On_Freezing/index.asp#19.

Written by:

Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ross & Vinton Counties, Ohio State University Extension, barlage.7@osu.edu.

Reviewers:

Jenny Even, Extension Educator, Family & Consumer Sciences/EFNEP, Hamilton County, Ohio State University Extension, even.2@osu.edu.

Kathy Green, Extension Educator, Family & Consumer Sciences, Butler County, green.1405@osu.edu.

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October – Pumpkin Month

Posted in Healthy People, tagged , , , , , , on October 15, 2012 | Leave a Comment »

Driving down a country road every roadside market is selling pumpkins this time of year.  Is the goal to find the biggest, roundest pumpkin?  It depends on its purpose.  If you are looking for a pumpkin to decorate – you probably do want one that is big and round.  But, if you are choosing one to cook then you want a smaller, heavier pumpkin.

Pumpkin contains antioxidants, Vitamins A and C, and some B vitamins, iron, calcium and fiber.  It is a great way to obtain your daily vegetable requirements. They can be baked, boiled, steamed or pressure cooked.  1 pound of pumpkin yields about 1 cup of cooked pumpkin.

  • Start by washing the pumpkin thoroughly with cold water.  Do not use soap, dish detergent or bleach when washing since these household products are not approved for human consumption.
  • To bake:  cut in half or pieces, remove seeds and stringy parts.  Place cut side down in a baking dish, add 1/4 inch of water and bake until tender.
  • To boil:  cut in half or pieces, remove seeds and stringy parts.  Cook in salted water, scrape out shell and use as a puree in pies, breads, or casseroles.
  • For longer storage, extra pumpkin can be frozen.

Don’t waste the seeds you cleaned out of the pumpkin, roast them.  A  one-ounce serving has 163 calories and almost 8 g of protein.  Try this recipe from the University of Illinois Extension.

ROASTED PUMPKIN SEEDS (yield 2 cups)

  • 1 quart water
  • 2 Tablespoons salt
  • 2 cups pumpkin seeds
  • 1 Tablespoon vegetable oil or melted, unsalted butter
    1. Preheat oven to 250°F.
    2. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
    3. Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, spread on kitchen towel or paper towel and pat dry.
    4. Place the seeds in a bowl and toss with oil or melted butter.
    5. Spread evenly on a large cookie sheet or roasting pan.
    6. Place pan in a preheated oven and roast the seeds for 30 to 40 minutes. Stir about every 10 minutes, until crisp and golden brown.
    7. Cool the seeds, then shell and eat or pack in air-tight containers or zip closure bags and refrigerate until ready to eat

On a nice fall day traveling through the countryside, choose a couple of pumpkins, a big, round one for decoration and a small, heavy one for cooking and eating.

Author:  Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University Extension.

Reviewed by:  Elizabeth Smith, NE Regional Program Specialist, SNAP-ED, Ohio State University Extension.

Kathy Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

Sources:

Ohio State University Extension Ohioline, Selection, Storing and Serving Ohio Squash and Pumpkin. http://ohioline.osu.edu/hyg-fact/5000/pdf/5530.pdf

USDA ARS NAL Nutrient Data Laboratory http://ndb.nal.usda.gov/ndb/foods/list

University of Illinois Extension, Pumpkins and More. http://urbanext.illinois.edu/pumpkins/seed.cfm

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It’s Zucchini Season!

Posted in Healthy People, tagged , , , , , , , on July 12, 2012 | Leave a Comment »

Summer arrives and our dinner tables move outside, gardens overflow with an abundance of zucchini and our lunch rooms are filled with baskets of zucchini supplied by co-workers grown in their gardens with a sign that reads, Enjoy.

Zucchini has many health benefits.  Since zucchini has high water content, it’s very low in calories.  One cup of zucchini contains 36 calories and 10% of the RDI of dietary fiber.  This aids in digestion, maintains blood sugar levels, prevents constipation and curbs overeating.  Zucchini also contain Vitamins B6, C and riboflavin. This summer squash is especially rich in the minerals potassium and manganese.

Choose young tender squash, small to medium in size, with shiny, taut skin.  Avoid any with soft spots or scarring.  Refrigerate in a plastic bag for up to 1 week.  When ready to use, wash and trim the ends.  No need to peel if young and tender.  Sauté thin half-moons of zucchini and yellow squash in olive oil and garlic serve as a side dish or toss with pasta.   Use in salads, baked goods or stuffed as an entrée.  Zucchini is a very versatile vegetable and may be grilled, roasted or baked.  Here is a great way to get more vegetables into your diet, zucchini chips.  Give them a try!

 

Baked Zucchini Chips

1 zucchini

Olive oil

Sea Salt

Parmesan Cheese (optional)

  • Preheat your oven to 225  degrees.
  • Line a baking sheet with parchment paper or foil.
  • Slice your zucchini into thin slices (about the size of a quarter)
  • Arrange on baking sheet
  • Drizzle slices with olive oil
  • Sprinkle with sea salt.
  • Bake 45 minutes, then rotate sheet and bake another 40 – 50 min. until desired crispness.
  • If you desire to put parmesan cheese on the zucchini slices, with 5 minutes left on the cooking time, lightly sprinkle zucchini with parmesan cheese and bake for the remaining 5 minutes.

Sources:

Ohio State University Extension; Selecting, Storing, and Serving Ohio Squash and Pumpkins: http://ohioline.osu.edu/hyg-fact/5000/pdf/5530.pdf

Ediblecommunities.com

Written by:  Beth Stefura, OSU Extension Educator

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Trying Grilling Fruits and Vegetables

Posted in Healthy People, tagged , , , , , , , , , , , , , , on July 3, 2012 | Leave a Comment »

Have you tried grilling vegetables and fruit?  Grilling can bring out the flavors in fruits and vegetables, but watch out as they quickly burn.  It’s important not to get the food too close to the coals (or gas), so it heats before it starts to blacken.

Here are some suggestions from Julie Garden-Robinson, a food and nutrition specialist with North Dakota State University Extension Service, in her online column “Prairie Fare.”  She suggests trying these ideas to help add flavor, color, and fiber to your grilling menu with grilled fruits and vegetables.

  • Sprinkle wedges of apple or pear with cinnamon and a touch of brown sugar.  Grill for about five minutes per side.
  • Brush peeled, whole bananas with vegetable oil (preferably canola) and add to the grill just until it turns golden about five minutes.
  • Cut peaches or nectarines and remove the pit.  Place cut side down and grill.   You can use as a side dish with steak or pork tenderloin or cut the fruit up after grilling and make a salsa by adding fresh herbs, chili peppers, and lime juice.
  • Cut vegetables into large, pieces of even thickness and grill.  After grilling,  You can cut into smaller pieces, if desired.
  • Cut the top and bottom off of bell peppers.  Remove the core and then cut the pepper in half from top to bottom.  Grill skin side down.
  • Brushing vegetables with olive oil and seasonings can add delicious flavor.  Lay them in a single layer on a baking sheet and brush with oil and season as you start to grill.  Turn them over and repeat the other side.  Asparagus is delicious this way with some garlic and thyme.
  • Marinades can add flavor.  However, sugar-based marinades will cause the exterior of the vegetables to blacken.
  • Try this for dessert, cut a ¾ inch deep slit down the length of an unpeeled banana.  Carefully, open the slit to stuff it with 2 tablespoons of chopped dark chocolate or your favorite candy bar.  Wrap the banana in foil and grill for about five minutes on each side.

You can use both moist and dry heat to cook your grilled vegetables, by grilling and then placing them in a bowl or pot.  Cover tightly with plastic wrap to prevent the steam from escaping for five to ten minutes.  This will finish the cooking and keep the vegetables from drying out.

What suggestions do you have for grilling fruits and vegetables?   I hope you enjoy grilling out this season.

Submitted by Pat Brinkman, , Extension Educator, Ohio State University Extension, Fayette County.

Reference: Garden-Robinson, J. North Dakota State University Extension Service, downloaded at  http://www.ag.ndsu.edu/news/columns/prairie-fare/prairie-fare-fire-up-your-grill-menu-with-more-fruits-and-vegetables/?searchterm=Grilling%20Fruits%20and%20Vegetables.

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Local Foods – Fresh and Healthy!

Posted in Healthy People, tagged , , , , , , on June 14, 2012 | 1 Comment »

Local Foods – Fresh and Healthy!

Most of us will agree that fresh and unprocessed food is usually a healthier and tastier choice.  Now that we are heading into summer in Ohio, we will have more and more choices when it comes to choosing and using fresh foods that are grown locally. Nothing tastes quite as good as veggies or fruits straight from your own garden or from a local source!

Where are some places that we can find local foods? Here are a few suggestions:  Farmers Markets; on-farm markets and roadside stands; produce auctions; branded sections in grocery store; or, your own garden!

Whether produce is harvested from the garden, or purchased at a grocery or farm market, there are certain things that you can do to maintain both safety and quality.

First, all produce should be thoroughly washed before you eat or preserve it. This includes both produce grown at home or purchased from a grocery store or farmer’s market. Wash fruits and vegetables under running water just before eating, cutting or cooking. Even if you plan to peel the produce before eating, it is still important to wash it first. When you are washing your produce, never use soap, bleach or commercial cleaners.  Plain cold running water is the best! You can use a clean produce brush to scrub items with firm skins such as melons, cucumbers and peppers.

Next, proper storage will ensure the safety and quality of your produce. Certain perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) can be best maintained by storing in a clean refrigerator at a temperature of 40° F or below. Produce such as uncut tomatoes, bananas, potatoes and onions are best stored at cool room temperature. Produce should not be washed before storage as excess water will encourage the growth of spoilage bacteria.

There are many delicious and simple ways to prepare fresh vegetables. This can include simple dips and sauces, salads, casseroles, stews and soups.

A great source of free recipes using fresh fruits and vegetables can be found at choosemyplate.gov   (Simply click on “sample menus and recipes” for easy, low cost, nutritious recipes) and USDA Snap Ed Connection, Recipe Finder.

One quick easy recipe for using your fresh tomatoes, peppers and onions is salsa. If you are preparing salsa to be eaten immediately or refrigerated for a few days, you can experiment with amounts and types of ingredients. If you want to preserve your salsa through canning, it is important to follow a recipe that has been designed with the proper proportions of vegetables and acids.  Always be careful when handling hot peppers. Use rubber gloves when cutting these peppers as they can irritate the skin. Do not touch your face or eyes!

 Salsa
2 chopped tomatoes
1/2 chopped onion
3 finely chopped, seeded if desired, jalapeno chiles
1/4 cup chopped cilantro
1/4 teaspoon salt
1 juiced lime

Directions:

1. In a medium bowl, mix all ingredients.
2. Serve or store salsa in refrigerator for up to three days in a covered plastic or glass container.

Source: USDA Snap Ed Connection, Recipe          http://recipefinder.nal.usda.gov/index.php?mode=display&rec_id=51

Sources:

USDA Snap Ed Connection, Recipe  Finder

Ohioline.osu.edu

Foodsafety.wisc.edu/gardening.html

From Your Garden to Your Table – Webinar for OSU Your Plan for Health – Mike Hogan and Marilyn Rabe, June, 2012.

Author: Marilyn Rabe, FCS Extension Educator, OSU Extension

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Grill-Up a Safe and Tasty Meal

Posted in Healthy People, tagged , , , , , , , , , on May 29, 2012 | Leave a Comment »

Are you planning a cookout or family picnic for this weekend or a summer holiday? You probably heard the same data I did that almost 75% of us grill out on Memorial Day and up to 90% on 4th of July. Of course the survey was done by Weber-Stephen Products, so they love for us to grill out. A plus of grilling foods as it heats up outside, is that using a grill instead of your oven will help keep your home cooler and save on energy costs. Unfortunately with these cooked out foods we often also see an increase in food borne illnesses, so basic food safety practices are an important part of any cookout. Some of these food safety grilling guidelines include:

  • Wash hands thoroughly before, during, and after food prep – especially after touching raw meats or hot dogs.
  • Start with a clean grill; make sure you remove any charred food debris from the last time you cooked out.
  • Check the expiration date on any meat product, especially hot dogs or brat type meats, to ensure you are starting with a safe product.
  • Grill completely thawed meats to ensure even cooking.
  • If you are using a marinade on grilled meats, never use the marinade that has raw meat drippings in it on top of partially or fully cooked meats. Either save some of the mixture before adding meat to it, or make a new batch to add during grilling.
  • Use a food thermometer to make sure meat is completely cooked – ground meats like burgers should reach 160 degrees, poultry 165 degrees, and pork or beef 145 degrees.
  • Place cooked meats on a fresh platter, rather than the one you brought it out to the grill with.
  • Remember the old saying “Keep Cold Foods Cold, and Hot Foods Hot”, if it is over 90 degrees foods shouldn’t be left out for more than an hour – rather than the typical 2 hours.
  • If you are transporting foods to your cookout, ensure proper storage with coolers or warmers for already cooked foods.

In addition to safely preparing grilled foods, it is also a good idea to keep in mind the research on grilled meats and cancer. According to the American Institute for Cancer Research char grilled foods and those that are high fat have been shown to produce the cancer causing compounds heterocyclic amines or HCAs, and PAHs or polycyclic aromatic hydrocarbons. Meats cooked at high temperatures, especially those that are charred, have been linked to high levels of HCAs. The PAHs are formed from the fat of grilled meats flaming up, so by selecting lower fat cuts of meat, you can reduce this risk. Marinating meat has been shown to reduce the risk of HCAs forming by over 90% – even marinating for less than 30 minutes. If you are planning to marinade your meats or vegetables before you grill consider your recipe before you start. While grilled foods are often more healthful than fried, marinades frequently contain ingredients that are high in sodium. Check the label on commercially prepared grilling or barbecue sauces for hidden sodium or fat. To make your own, add herbs and a drop of olive oil to fruit juices and toss in a little balsamic vinegar. Try the following: lemon or lime juice, low-sodium soy sauce, honey, garlic, vinegar, wines, mixed with your favorite herb.  Fruit or vegetable salsa is also a tasty and easy choice as a marinade. You may want to grill your vegetables in addition to meats, good choices are: peppers, zucchini, onions, mushrooms, potatoes, asparagus, eggplant, corn on the cob, tomatoes, and summer squash. Beets, carrots, and even radishes can be grilled too.

To grill safe choose vegetables or low-fat meat cuts that you marinade with juice and herbs and slow cook to prevent flare ups; use the proper grill tools; wash your hands and utensils; keep a water bottle handy to prevent flare ups; use a meat thermometer; and “Keep Hot Foods Hot, and Cold Foods Cold”. The University of Illinois Extension has a few easy grilling recipes for vegetable kabob, roasted corn, and banana boats at http://urbanext.illinois.edu/grilling/recipes.html.

 

Sources:

American Institute for Cancer Research, AICR: http://www.aicr.org.

USDA, Food Safety & Inspection Service: http://www.foodsafety.gov/.

University of Illinois Extension, Carol Schlitt, “Keep Food Safe When Grilling” and Marjorie LaFont, “Outdoor Grilling Recipes”: http://urbanext.illinois.edu/.

WebMD, A Healthier Way to Grill: http://webmd.com.

Weber-Stephen Products: http://weber.mediaroom.com/.

Written by: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross & Vinton Counties.

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Field of Greens: Mix it Up! Learn to Build a Better Salad!

Posted in Healthy People, tagged , , , , , , , on May 24, 2012 | 1 Comment »

Salads aren’t always diet food . . . the salad bar, where croutons and creamy dressings are abundant, can be a dietary minefield.  However, if you choose the rights ingredients, a salad can make a perfect meal.  Salads don’t have to be boring!  Salads can be an excellent source of vitamins, minerals, and antioxidants.  Dress up an everyday salad with mixed greens; they will add texture and flavor and you’ll save money buying whole heads instead of pre-packaged bags.

Greens – Choose arugula, butter leaf lettuce, chicory, spinach, romaine, or watercress for the best nutritional value.

Spinach is your best choice.  It contains antioxidants lutein and zeaxanthin for healthy vision, beta-carotene to prevent cancer and vitamin C to prevent bruising.

Fruits and Vegetables – Choose beets, red/yellow/orange peppers, red cabbage, broccoli flowerets, bamboo shoots, water chestnuts, carrots, tomatoes, mushrooms, cranberries, tangerines, strawberries, apples, jicama, and red grapes.

Tomatoes contain lycopene, which may help prevent prostate cancer and reduce your risk of heart-disease, and Vitamin C which lowers blood pressure.

Flavorful Topping Extras – Choose 1 tablespoon chopped almonds or walnuts, 2 tablespoons grated Parmesan, 1/8 avocado or 1 tablespoon chopped olives. (Use cautions with flavorful extras – choose just one, because these toppings can add considerable calories and fat.)

Nuts are packed with protein, fiber and healthy unsaturated fats that may reduce your risk of heart disease.

Dressings – Low-fat dressings with 100 calories or less per 2-tablespoon serving.  Try to keep fat less than 6 grams per serving, but this is tough with creamy varieties – if you can’t, just use a little less.

Protein – Choose 3 ounces grilled chicken, shrimp or salmon; 3-ounces turkey breast, tofu, egg whites or water-packed tuna; or 1 cup lentils, garbanzo or black beans.

Here are some of the worst choices at the salad bar, especially if you’re trying to lose weight.  Remember to use caution.

Bacon Bits – 64 calories, 3 grams of fat per ounce

Blue Cheese – 100 calories, 8 grams of fat per ounce

Croutons – 93 calories, 4 grams of fat per ounce

Honey-Roasted Pecans – 202 calories, 21 grams of fat per ounce

Ranch Dressing – 73 calories, 8 grams of fat per tablespoon

Sunflower Seeds – 165 calories, 14.1 grams of fat per 1 oz.

Potato Salad – 179 calories, 11 grams of fat per ½ cup serving

Macaroni Salad – 232 calories, 9.6 grams of fat per ½ cup serving

As you experiment with building a better salad, here’s a healthy, nutritious Strawberry Arugula salad recipe for you to try.

 

Strawberry Arugula Salad Recipe

Ingredients

  • 2 cups      torn fresh arugula or baby spinach
  • 3/4 cup quartered fresh strawberries
  • 1/4 cup slivered almonds
  • 1/4 cup crumbled Gorgonzola cheese
  • 2      tablespoons chopped red onion
  • 2      tablespoons olive oil
  • 1      tablespoon thawed orange juice concentrate
  • 1      tablespoon balsamic vinegar
  • 1-1/2      teaspoons grated orange peel
  • 1/8      teaspoon ground ginger

Directions

  • In a salad bowl, combine the first five ingredients. In a small bowl, whisk the oil, orange juice concentrate, vinegar, orange peel and ginger. Pour over salad; toss gently to coat. Yield: 2 servings.

Nutritional Facts –  1 ¼ cups equals 295 calories, 25 g fat (5 g saturated fat), 13 mg cholesterol, 199 mg sodium, 14 g carbohydrate, 4 g fiber, 7 g protein.

Originally published as Strawberry Arugula Salad in Cooking for 2 Spring 2009, p56

Enjoy!

Writer:  Cindy Shuster, CFLE, Extension Educator, Family & Consumer Sciences, OSU Extension, Perry County or http://perry.osu.edu.

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Vegetables From Your Garden

Posted in Healthy People, tagged , , , , , , , , on September 15, 2011 | 3 Comments »

The end of the gardening season brings a variety of healthy foods for your family.  Are you still harvesting corn, tomatoes, peppers, potatoes, squash and onions?  What else do you have still growing?  There are many vegetables which are available well into the fall season.

Garden vegetables are naturally high in fiber, low in calories and rich in vitamins and minerals which help you feel healthy and energized.

Healthy ways to cook vegetables:

  • Bake a potato for lunch, top with broccoli and a sprinkle of cheese.
  • Boil turnips and potatoes.  Mash them together and season with salt and pepper.
  • Steam cabbage and season with caraway seed, salt and pepper.
  • Stir Fry zucchinni, yellow squash, tomatoes, and onions with olive oil and fresh herbs.
  • Saute a variety of different colored peppers and serve as a side dish.
  • Roast winter vegetables such as parsnips, turnips, rutagaga, beets, and sweet potato at 350 degrees for about an hour.  Coat lightly with olive oil and fresh herbs and spread in a even layer in a baking sheet.
  • Wrap corn on the cob in aluminum foil and Grill until tender.

Source:  Produce for Better Health Foundation, www.fruitandveggiesmorematters.org

Author:  Linnette Goard, Extension Educator, Family and Consumer Sciences, Ohio State University Extension.

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Summertime…… a time to try a new recipe

Posted in Healthy People, tagged , , , , , , on September 1, 2011 | 1 Comment »

Now is a great time to eat locally grown vegetables. Depending upon where you live, there may be an abundance of vegetables such as zucchini, tomatoes and peppers.  Now is a great time to buy local fruit and vegetables and to support your local farmer’s markets.   Zucchini Stir Fry is a recipe that is tasty, easy-to-make and inexpensive.  Using fresh basil in this recipe just adds to the flavor.  For maximum flavor, remember to add fresh herbs towards the end of the cooking time.

Just in case you need a reason to eat more fruits and veggies, look at the Top 10 reasons listed below.  An easy way to increase your fruits and vegetables is to make half of your plate fruits and vegetables.  Now is a great time to enjoy the bountiful produce of summer!

Zucchini Stir Fry  Serving Size: 1/2 cup
Yield: 4 servings
Ingredients:
1 Tablespoon vegetable oil
1 medium onion
1 yellow squash
1 medium zucchini
1 red pepper
1/2 teaspoon black pepper
1/4 teaspoon basil
1/4 teaspoon oregano
  Instructions:
1. Peel the onion. Cut it into thin slices.
2. Slice the yellow squash into thin round pieces.
3. Slice the zucchini into thin round pieces.
4. Chop the red pepper into small pieces.
5. Heat the oil in a frying pan or stir-fry pan. Add the onion slices.
6. Cook over medium heat, stirring quickly for 1 minute.
7. Add the spices and stir a few times.
8. Cook for 3 to 5 minutes till vegetables are just tender.
  Cost:
Per Recipe: $ 1.93
Per Serving: $ 0.48
Adapted from:
Pennsylvania Nutrition Education Network Website Recipes
The Pennsylvania Nutrition Education Program 
TOP 10 Reasons to Eat More Fruits and Vegetables

  • Color and Texture-Fruits and vegetables add color, texture and great taste to your plate.
  • Convenience- Fresh, frozen, canned or dried- fruits and vegetables are portable and easy to fix.
  • Fiber- Fruits and vegetables provide you with fiber which fills you up and keeps your digestive system happy.
  • Low in Calories- Naturally low in calories, they make a great choice if you are watching your calories.
  • May Reduce Disease Risks-Eating fruits and vegetables may reduce your risks of diseases such as high blood pressure, heart disease and some cancers.
  • Vitamins and Minerals-Fruits and vegetables are rich in vitamins and minerals that help you feel healthy and energized.\
  • Variety-Fruits and vegetables are available in many varities, you have many to taste test.
  • Natural snack-Fruits and vegetables are nature’s treat and make a quick and easy snack.
  • Fun to eat-Some you peel, crunch or squirt making eating fun.
  • Tasty and Delicious-Fruits and vegetables are nutritious and delicious.   Try a new one today.

Source: Produce for Better Health   www.fruitsandvegetablesmorematters.org

Author:  Michelle Treber, Extension Educator, Family and Consumer Sciences

 

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