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Posts Tagged ‘veggies’

Healthy Options for your Charcuterie Board

Posted in Healthy People, tagged , , , , , , , , , , , on January 20, 2022| Leave a Comment »

Charcuterie boards have recently become one of my favorite ways to create a meal. I have created a charcuterie board for various meals and snacks.  According to Eat Cured Meat, the modern definition of a charcuterie board is, “a selection of food that offers contrasts, various textures and different colors. Consumed in a group, the focus of the charcuterie board is food that that is easy to eat, finger food is the goal.”  In other words, it’s simply a mixture of numerous foods, all artfully arranged on a serving board. They are fun, easy to assemble, and can be filled with all sorts of delicious and nutritious foods!

food arranged in containers in a sqaure container

When I assemble my charcuterie board, my goal is to make it colorful and nutritious. Portion sizes are often smaller but include a variety to choose from. One of my favorites is a portable “breakfast charcuterie board.” The great thing about preparing it ahead of time is it’s already assembled and ready to grab from the refrigerator before work. In the picture, you’ll see I have included an egg bite with veggies, 2 whole wheat mini pancakes, vanilla Greek Yogurt, and berries. I also put any sauces or additional add-ons in souffle containers with lids to keep them separated. I have also included all 5 food groups from MyPlate! I prepare my portable board the night before so I can quickly grab it before heading to work.

Another favorite I like to make is a snack charcuterie board. You can customize it based on how many you’re serving, what you have on hand, what’s on sale, and personal preference. This snack charcuterie board includes a variety of foods that support good brain and heart health. The board includes the following foods:

  • Veggies paired with hummus: I used cucumbers, carrots, and celery. Peppers and cherry tomatoes would add even more color. Hummus can also be replaced with a spinach artichoke dip or other dip of choice.
  • Black olives have plenty of healthy fats in them that support your heart and brain health. I recommend rinsing under water prior to serving to reduce the salt
  • Berries are quick an easy finger food that are loaded with fiber, antioxidants, and other important nutrients. You can also add grapes into the mix!
  • Trail mix made with dark chocolate, mixed nuts, and whole grain cereal. Dark chocolate contains Flavanols that have anti-inflammatory and antioxidant effects. This is satisfying treat full of protein.
  • Pistachios– research suggests consuming about one palmful or ¼ cup of nuts at least five times per week for optimal health. Pistachios, as well as trail mix can also help you meet this recommendation.
  • Tuna salad- is great to use as a spread on a whole grain cracker. According to the 2020-2025 Dietary Guidelines for Americans, 90% of American’s don’t meet the seafood recommendation. This is a great way to boost your seafood intake
  • Yogurt topped with granola – yogurt provides calcium and protein and can be topped with granola!
  • Turkey and cheese are nice to roll up and add to the board. Instead of rolling the cheese, another option is to use various sliced cheeses to your board.
Food arranged on plates

Next time you are hosting a gathering, try creating a snack charcuterie board for your guests. Also, challenge yourself to create portable charcuterie board for one of your meals. Breakfast ones are great to make ahead since we are often short on time in the morning. It’s a fun way to plan ahead, while incorporating MyPlate into your meal planning.

Written by: Shannon Smith, RD, CDCES, Program Coordinator, OSU Extension, Wood County

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension, Wood County

Sources:


https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf


https://eatcuredmeat.com/what-is-a-charcuterie-board-with-pictures/

https://howtocreate.com/ –> How to Make a Charcuterie Board

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Tired of the “Same Old” Thing? Get Creative with Veggies and Fruits!

Posted in Healthy People, tagged , , , , , , , on January 17, 2017| Leave a Comment »

veggiegirl2

According to MyPlate.gov, snacks can help kids get nutrients needed to grow.  This blog will show some ideas to help you make creative snacks with veggies & fruits. By making food fun, you may encourage your child to try something new. If possible, involve your child in food preparation or cooking. Kids like to try their creations!

Concerned about the cost of fresh vegetables and fruits? Select vegetables & fruits when they are “in season” or on sale. Make sure to buy enough, but not too much where you end up throwing it away.

  • Winter “In Season” vegetables & fruits include kiwi and citrus fruits like tangerines, clementines, oranges and grapefruit.
  • Spring “In Season” vegetables & fruits include snow peas, broccoli, greens, asparagus, strawberries and spinach.
  • Veggies & fruits that are readily available “year round” include bananas, celery, carrots, apples, potatoes & onions.

Here are some recipe ideas to try:

    • Veggie Kid. Add light ranch dip for the face of the kid and make the body out of vegetables & fruits you may have on hand.
    • Cheese and Crackers. Try the convenience of single serving string cheese and pair it with whole wheat crackers. To ramp up the veggies, add a few carrot sticks or apple wedges.
    • Make a fun “character” fruit tray. Easy and fun! The eyes in this fruit tray are hardboiled eggs. Watch the children “gobble” up the fruit.

Need more inspiration? Try these:

elmofruit

  • Apple Smiles made with peanut butter and raisins.
  • Fruit Kabobs. Use your favorite fruits for this fun snack!
  • Crunchy Berry Parfait. Use your favorite fruits in this easy favorite.
  • Cowboy Caviar. A favorite of adults and kids alike! Serve with whole grain chips, fill celery sticks or top a salad with this tasty salsa.

Remember that some children don’t like foods that are mixed up. If this is the case, serve them individually.

Final Tips:

  • Make it easy to choose add-ins. Try hummus, creamy vegetable dip made with yogurt, or applesauce with a little “crunch” (granola or cereal) and cinnamon.
  • Let them pick a new vegetable or fruit to try if you take them grocery shopping.

What ideas do you have to add more veggies & fruits to your day? Post your ideas in the comment section.

Sources:

Iowa State University Extension and Outreach (2017). Spend Smart. Eat Smart. http://extension.iastate.edu

USDA (2016). MyPlate snack tips for parents. MyPlate, MyWins. www.choosemyplate.gov

USDA What’s Cooking? Recipe Finder available from https://whatscooking.fns.usda.gov/

Photo credits:

Jennifer Driesbach, driesbach.2@osu.edu

Michelle Treber, treber.1@osu.edu

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin county, lobb.3@osu.edu

 

 

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Adults and Kids Not Eating Enough Fruits and Veggies

Posted in Healthy People, tagged , , , , , , on August 25, 2015| Leave a Comment »

Many of us know we should be eating fruits and vegetables. However, few of us are actually getting the recommended intake.  In fact, according to the Center for Disease Control and Prevention (CDC), 76% of adults do not meet fruit recommendations of 1.5-2 cups per day. Additionally, 87% of adults do not meet vegetable recommendations of 2-3 cups per day. When the CDC examined children’s’ eating habits, they found 60% did not meet fruit recommendations and 93% did not meet vegetable recommendations.  One could say “the apple does not fall far from the tree. “No pun intended! However, these statistics suggest that neither adults nor kids are  getting an adequate intake of important nutrients found in fruits and vegetables such as fiber, vitamins A, C, and potassium.

 

Do you ever feel short on time to prepare fruits and vegetables to your meal?  I know for me this can be a struggle. However, the Produce for Better Health Foundation’s website has over 300 recipes that take 30 minutes or less. Why not check  out Produce for Better Health Foundation’s website today and add more produce to you and your family’s diet!

quick and easy roasted veggies

 

Another great resource for recipes is the United States Department Of Agriculture ” What’s Cooking ” USDA Mixing Bowl.

Baked Apples and Sweet Potatoes:

Makes: 6 servings

Total Cost: $4.54

Serving Cost: $0.76

 

Ingredients

5 sweet potatoes (cooked)

4 apples

1/2 cup brown sugar

1/2 teaspoon salt

1/4 cup margarine

1 teaspoon nutmeg

1/4 cup hot water

2 tablespoons honey

Directions

1. Boil 5 sweet potatoes in water until they are almost tender.

2. After the sweet potatoes cool, peel and slice them.

3. Peel the apples. Remove the cores, and slice the apples.

4. Preheat the oven to 400 degrees.

5. Grease the casserole dish with butter or margarine.

6. Put a layer of sweet potatoes on the bottom of the dish.

7. Add a layer of apple slices.

8. Add some sugar, salt, and tiny pieces of margarine to the apple layer.

9. Repeat steps 6, 7, and 8 to make more layers of sweet potatoes, apples, and sugar/salt.

10. On the top layer of apples, sprinkle the rest of the brown sugar and margarine pieces.

11. Sprinkle the top layer with nutmeg.

12. Mix the hot water and honey together. Pour the mix over the top layer.

13. Bake for about 30 minutes until apples are tender.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Wood County. Erie Basin EERA

Reviewed by: Daniel Remley, MSPH, PhD, Assistant Professor, Field Specialist, Food, Nutrition and Wellness

Source:

  1. Moore LV, Thompson FE. Adults meeting fruit and vegetable intake recommendations – United States, 2013. Center for Disease Control Prevention Morbidity and Mortality Weekly Report. July 10, 2015; 64(26):709-713.
  2. Zies S. Fruits and vegetables are a convenience for busy people! Ohio State University Extension: Family and Consumer Sciences Fact Sheet.  

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