It s Nuts and Seeds! SAVE THE DATE MARCH 17 Purdue Extension Breakfast Meeting. January/Februray2018

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January/Februray2018 It s Nuts and Seeds! Microwave-toasting! It s a quick way (with minimal clean-up) to toast nuts and seeds.

With larger amounts, some are likely to turn dark quicker than others.

Spread from a tablespoon to 1/2 cup nuts or seeds evenly in a single layer in a flat, microwave-safe dish, such as a 9- inch microwave-safe pie plate.

1 January/Februray2018 It s Nuts and Seeds! Microwave-toasting! It s a quick way (with minimal clean-up) to toast nuts and seeds. Information from Linda Gossett, MPA, CFCS, Extension Educator - EFNEP, University of Idaho. This method works well for amounts ranging from a tablespoon to 1/2 cup. With larger amounts, some are likely to turn dark quicker than others. The time will vary depending on the size, type and temperature of the nuts/seeds and also may be influenced by the type of microwave. Spread from a tablespoon to 1/2 cup nuts or seeds evenly in a single layer in a flat, microwave-safe dish, such as a 9- inch microwave-safe pie plate. Add a small amount of soft butter or margarine or add a small amount of oil to the nuts/seeds. Use about 1/2 teaspoon fat per 1/2 cup of nuts/seeds; use proportionally less for smaller amounts of nuts/seeds. Stir the nuts/seeds to thinly coat with the fat. This small amount of fat helps with browning and speeds up the toasting process. Microwave on high for 1 minute. Stir and microwave for another minute. Nuts & Seeds LENTIL SOUP Just in Time Parenting Frittatas Blueberry Muffins Threads of Compassion Stars Among Us Check to see how the toasting is proceeding. Add more microwave cooking time one minute at a time because nuts and seeds can burn quickly. Stir after each addition of time. Small amounts of thin nuts/seeds (sliced almonds or sesame seeds) could be finished at 2 minutes. Larger amounts of nuts, such as slivered or whole almonds, walnuts, pecans and sunflower seeds will take an additional minute or two more microwaving to become lightly browned and smell fragrant. Store any extra toasted nuts or seeds in an airtight container in the refrigerator for 1 to 2 weeks or freeze them in an airtight freezer container for 1 to 3 months. SAVE THE DATE MARCH 17 Purdue Extension Breakfast Meeting

(dry) 2 carrots (medium, sliced) 1 onion (medium, chopped) 2 celery stalks (sliced) Mix all ingredients together in slow cooker. Cook on LOW for 8 10 hours or HIGH for 4 5 hours.

2 Enjoy this Recipe! SLOW COOKER LENTIL SOUP (6 servings) 6 cups water 1/4 cup parsley (chopped fresh, or 2 tablespoons dried parsley), optional 2 teaspoons beef bouillon (or 2 cubes beef bouillon) 1-1/2 cups lentils (dry) 2 carrots (medium, sliced) 1 onion (medium, chopped) 2 celery stalks (sliced) Mix all ingredients together in slow cooker. Cook on LOW for 8 10 hours or HIGH for 4 5 hours. Serve hot with crackers or bread. Recipe source: Montana State University Extension Service. Montana Extension Nutrition Education Program Website Recipes and available at What s Cooking USDA Mixing Bowl, www. whatscooking.fns.usda.gov/recipes/supplemental-nutritionassistance-program-snap/slow-cookerlentil-soup Cook s TIPS: For added flavor, I added 1/2 teaspoon dried thyme and 2 finely chopped garlic cloves along with the other ingredients. I used a 4-quart slow cooker to cook the soup. To lower the sodium level of this soup, use low or reduced sodium beef bouillon cubes or powder. Or, substitute 2 cups of low sodium broth for 2 of the cups of water. Unlike dry beans, dry lentils do not need to be soaked before they are cooked. Just in Time Parenting... A free parenting newsletter specific to a child s age and needs delivered via . Tell anyone you know having a baby about this great Extension resource! Ask them to sign up at: FREE monthly delivery during the first year and then /bimonthly newsletters Ready for mobile devices! Commercial free - no toy or product ads Full-color PDFs for printing and sharing Links to podcasts, videos, and other resources Just in Time Parenting is an educational partnership of educators and researchers from landgrant universities across the county for parents with children ages 0-5. Help get the word out!

Frittatas are the perfect make-ahead-meal to have on hand for busy mornings or busy days when you need a quick and easy dinner. Simply microwave one portion for 1 minute and voila: breakfast.

3 Frittatas are the perfect make-ahead-meal to have on hand for busy mornings or busy days when you need a quick and easy dinner. Simply microwave one portion for 1 minute and voila: breakfast. Frittatas are super easy to make. Simply chop up whatever vegetables you have on hand and arrange them in an oiled pie or frittata pan. Scramble up about 7-10 eggs and pour them over the vegetables. Sprinkle the top with cheese, and bake in the oven. It s like a flavorful omelet for half the effort. One large frittata can make up to 8 portions feed your whole family or have breakfast for a week. Frittatas freeze well. Ingredients 2 Tablespoons olive oil, divided 1 1/2 cups butternut squash cut into small cubes 1 cup chopped broccoli florets 1 shallot, thinly sliced 2 cups arugula 8 large eggs 1/2 teaspoon salt 1/4 teaspoon pepper 1/4 cup + 1 Tablespoon grated Parmesan cheese Directions Preheat the oven to 350 F. Grease a frittata pan or pie pan with 1 Tablespoon of oil. Set aside. Heat the other Tablespoon of olive oil on a warm skillet. Add butternut squash cubes, chopped broccoli, and sliced shallots to the skillet. Saute for 5-10 minutes, until squash becomes soft. (If squash cubes are large, you may need to cover the pan with a lid for a few minutes to steam.) Place sauteed vegetable mix into the frittata pan. Spread the arugula over top. In a large bowl, beat eggs together with salt, pepper, and 1/4 cup Parmesan cheese. Do not over mix. Pour egg mixture over vegetables. Sprinkle remaining 1 Tablespoon Parmesan cheese over the top. Bake for minutes or until set. Cool slightly before eating. Chef's Tip: Mix in other ingredients for variety! The beauty of frittatas is that you can add anything to the dish: Vegetables: Diced/sliced/cherry tomatoes, scallions, sweet potatoes, zucchini, kale, collard greens, spinach, bell peppers, olives, jalapenos, mushrooms Cheese: Feta, goat, cheddar, blue, pepper jack Spices: basil, red pepper flakes, nutmeg, garlic Extra Protein: cubed ham, precooked bacon, pancetta, extra firm tofu, beans, shredded chicken

Blueberry Lemon Muffins These whole-grain muffins are so delicious, no one will never suspect they are loaded with healthy ingredients!

*Added sugar does not include the naturally occurring sugar found in the berries and yogurt.

yogurt (if using the individual cartons, you will use about 1.5 containers) ¼ cup canola oil Preparation: Preheat oven to 375 degrees. Use a non-stick muffin pan or paper muffin liners.

4 Blueberry Lemon Muffins These whole-grain muffins are so delicious, no one will never suspect they are loaded with healthy ingredients! Each muffin contains a little over 5 grams of added sugar*, far less than you would get in a commercial variety. *Added sugar does not include the naturally occurring sugar found in the berries and yogurt. Ingredients: 1 cup fresh, frozen or canned blueberries, rinsed and drained 1 ¼ cups whole wheat pastry flour ½ cup quick cooking oats ¼ cup sugar 2 teaspoons baking powder 2 eggs 1 cup Greek lemon yogurt (if using the individual cartons, you will use about 1.5 containers) ¼ cup canola oil Preparation: Preheat oven to 375 degrees. Use a non-stick muffin pan or paper muffin liners. (I prefer to use the silicone mini-muffin pans). Mix flour, oats, sugar and baking powder in large mixing bowl. In another bowl, beat eggs and mix in yogurt and vegetable oil. Stir into dry ingredients and mix lightly. Fold in blueberries. Bake minutes or until muffin tops are browned. Loosen muffins and serve warm. Servings: 12 medium muffins or 24 mini-muffins The Indiana Extension Homemakers Association continues to partner with Indiana Donor Network to provide shawls for organ donor families. Volunteers knit or crochet the shawls. If you are interested in creating shawls contact the Purdue Extension Office for directions or go to: IDN_Shawl_Knitting_Directions.pdf This download gives the instructions to make the shawls for the Indiana Donor Network Threads of Compassion program.

Dubois County Extension Homemakers The Indiana Extension Homemakers are dedicated to

Stars Among Us Extension Homemaker Council Next Meeting: February 27, 2018 7 PM Fairgrounds

go but need transportation, please call the Extension office.

Let us know one week in advance to make arrangements. KNOW YOUR NUMBERS?

Talk to your healthcare provider today to learn about your Blood Pressure, Cholesterol,

Reminders: Check out all the educational lessons online: http://www.ieha-families.

7 Dubois County Extension Homemakers The Indiana Extension Homemakers are dedicated to empowering and enriching the lives of individuals, families, and communities. Stars Among Us Extension Homemaker Council Next Meeting: February 27, PM Fairgrounds Office IEHA Evansville District Spring Meeting Any Dubois county members who would like to go but need transportation, please call the Extension office. We hope to be able to arrange carpools to the meeting. Phone Let us know one week in advance to make arrangements. KNOW YOUR NUMBERS? THEY COULD JUST SAVE YOUR LIFE. Talk to your healthcare provider today to learn about your Blood Pressure, Cholesterol, Blood Sugar and BMI (Body Mass Index). Your heart depends on it. Reminders: Check out all the educational lessons online: Click on the Lesson box to discover great lessons for clubs! The Dubois County Extension Homemaker Council will sponsor a Quilt Exhibit during the Dubois County 4-H Fair. Be thinking about the quilt you want to exhibit and the story it tells. More details to come.

Purdue University, Indiana Counties and U.S.

Dubois County Extension Office 1482 Executive Blvd.

by your Purdue Extension Educator for Health & Human Sciences.

busy Raising Kids, Eating Right, Spending Smart and Living Well.

8 Purdue University, Indiana Counties and U.S. Department of Agriculture Cooperating An Affirmative Action / Equal Opportunity Institution Dubois County Extension Office 1482 Executive Blvd. Jasper, IN Return Service Requested The Living Well newsletter is free and provided by your Purdue Extension Educator for Health & Human Sciences. Our focus is research-based information that will make a difference in your life while you are busy Raising Kids, Eating Right, Spending Smart and Living Well. Watch for details of our community education programs and let us know about educational programs you would like to see offered in our communities. FOR MORE INFORMATION CONTACT: Jan Dougan, MA Dubois County Extension Educator-Health Purdue Extension jmdougan@purdue.edu

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead