A U T U M N 2 0 1 7 Harford County Health & Wellness Solutions In Your Community I N S I D E T H I S I S S U E : FCS Educator 2 Holiday Tips 2 Spotlight On 2 Green Tips 3 Healthy Holiday Recipes Holiday Tips for Children My plate for Children 3-5 6 6 Family & Consumer Sciences Welcome to the first edition of the University of Maryland Extension Family and Consumer Sciences Newsletter for Harford County citizens. Family & Consumer Science (FCS) is the comprehensive body of skills, research and knowledge that improves the quality of life of families, communities and individuals through education, research and community outreach. Our mission is to strengthen families, communities, and individuals. Our goal is to empower Marylanders to make decisions that lead to healthy living, financial success, and long-term and wellness.. Harford County Faculty Extension Educator, Jennifer Dixon Cravens provides research based programs on Nutrition, Wellness, Fitness Chronic Disease Management, Healthy Living, Healthy Homes, Family & Community Health, Financial Education, Healthy Cooking, and Health Communication. RECIPES Each newsletter will feature easy, tasty, healthy recipes! This issue features: - Sautéed Brussel Sprouts - Root Vegetable Soup - Baked Cinnamon Pears - Holiday Cranberry Punch -Kale Salad Benefits of Eating Seasonal Produce Each Season offers a variety of produce. There are many benefits of eating inseason fruits and vegetables! You get the freshest, and most nutritious produce available. Saves money! Seasonal produce are often cheaper. Supports our local farmers and economy Environmentally Friendly
P A G E 2 Green Holiday Kitchen Tips During the holidays we host more events, potlucks or and spend a lot of time preparing and cooking traditional meals for the family. So be safe for the holidays! 1. Eat organic and eat fresh foods Avoid packaged and canned foods when you can! 2. Choose food slow in pollutants and added chemicals (Know the ingredients ). Educator s Corner Jennifer Dixon Cravens FCS Educator 3. Clean Greener Use safe products, Open the window, Use gloves, Dust and Vacuum often. 4. Avoid toxic cookware, Store and reheat left overs safely. 5. Filter your water, and don t leave water running doing cooking and completing chores. (www.webmd.com Health & Balance ) FREE Healthy Living Learning Classes 12/4 Healthy Holiday Cooking & Eating FCS Dine IN With US! 12/29 Healthy Living & Healthy Homes Class Location: Village at Lakeview Community Center 833 Fisherman Lane Edgewood, MD Contact: Trace Miller @ 410-679-0473 at Lakeview or Jennifer Dixon Cravens, FCS Educator @ 410-638-3255 The University of Maryland is an Equal Opportunity Employer with Equal Access Programs. Please call in advance for special accommodations. Spotlight On Healthy Tips for Seniors Our eating habits changes as we get older. Healthy eating can make a difference in our health. 6 Healthy Tips! 1. Meet your daily caloric and nutritional needs. Get the nutrients needed by the body daily such as potassium, calcium, Vitamin D, B12, minerals, and dietary fiber. 2. Maintain a healthy weight 3. Plan healthy meals, and Eat well to manage chronic diseases 4. Be active at least 3 days a week 5. Drink plenty of liquids (Increase water) 6. Read nutrition labels (Watch fats) (myplate.gov)
PAGE 3 Healthy Autumn Recipes Roasted Brussel Sprouts Wash and slice Brussel Sprouts. Heat a large sauté pan and add the olive oil. Add the onions and cook until translucent, for about 5 minutes; add Butter and swirl to melt; add Brussels Sprouts and 2 tablespoons of Water. Sauté over medium heat, tossing to coat; cook until leaves are tender and bright green, about 6-9 minutes; season to taste with sea salt and freshly Each newsletter will feature a tasty and ground Black Pepper. Nutrition facts: High in Vitamin A, C, Iron, Calcium healthy recipe for you to try! RECIPE Calories 136, Protein 4 grams, 7 grams of dietary fiber, 15 grams CHOs Cinnamon Baked Pears Preheat oven to 400º. Halve pears and scoop out some of the center. Brush insides of pears with 2 tablespoons melted butter and sprinkle with cinnamon. Bake until pears are soft, 35 to 40 minutes. Top with a small scoop of vanilla ice cream and serve warm. Recipe Name Nutrition Facts: Calories 100, Protein 1gram, Dietary fiber 3 grams, Fat 3.5 grams Root Vegetable Soup In a large flameproof casserole, melt the butter. Add the onion, shallots, salt and pepper. Cover and cook over medium-low heat for 15 minutes, stirring often, or until the vegetables soften. Add the red potatoes, carrots, taro root, jimica, artichokes, yams, yucca, parsnips, turnips, vegetable stock, water, and, basil, turmeric, cumin, and nutmeg. Bring the mixture to a boil. Turn the heat to medium-low, cover the pot, and simmer the soup for 40 to 50 minutes or until vegetables are tender. Taste for seasoning and add more salt and pepper if you like. Nutrition Facts Rich in B6, Vitamin A, C, Calcium, Magnesium, Calories 220, Protein 7.1 grams, Dietary Fiber 9.6, Sodium 100 mg. University of Maryland Extension Harford County 2335 Rock Spring Rd. P.O. Box 663 Forest Hill, MD 21050 www.extension.umd.edu/ Harford-county 410-638-3255
P A G E 4 Healthy Holiday Budget Tips It is possible to both meet your health needs and stick to your budget. 1. Plan Ahead. Putting together a shopping list while mapping out meals for the coming week is an effective money-saver. Staying on the outer border aisles while shopping supports healthier food choices. The healthiest, whole foods in the grocery store are located on the outside perimeter. 2. Shop Mindfully. Save money by planning your meals weekly, and from one food items for multiple meals. 3. Strategic Cooking try substitutions: Exchange white foods for brown foods. Brown rice and whole-wheat pasta are a good source of fiber, magnesium, zinc and B vitamins. Whole wheat bread provides iron, phosphorus and magnesium too. Meet protein needs through vegetarian sources. Add soups, salads, beans and legumes, and nut butters for a perfect complimentary protein meal without the cost of meat. They are generally lower in cost. Chose whole fruits and vegetables instead of juices. This leads to increased satiety, extra fiber and reduced calorie intake at no additional cost (often less.) Spiced Cranberry Holiday Punch Dilute 3 cups of 100% cranberry juice, Add 1 cup of pineapple juice with water. Add 1 cup of sparkling water, Ginger slices, Add spices, cloves, nutmeg,, and cinnamon Add Sliced oranges Add 3 cinnamon sticks in a punch bowl. Serve hot or cold. The University of Maryland Extension programs are open to all and will not discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, or national origin, marital status, genetic information, political affiliation or gender identity and expression.
P A G E 5 Healthy Holiday Recipes Tuna Casserole Cook pasta until al dente, approximately 10 minutes. Drain and return it to the pot. Add in medium soup pop, add vegan margarine, add flour, broth, stir fry mushroom, peas, onions, celery mix, sea salt, pepper, RECIPE and lemon juice sauce to the pasta and stir gently to combine. Transfer the mixture to the 8X8 baking dish for 350 degrees. Cover tightly with foil and bake for 15 minutes. Uncover the Each newsletter will feature a tasty and dish healthy and sprinkle recipe for cheese you to try! or french fried onions on top and bake for another 5-6 minutes or so or until the top is browned and crispy. Calories : Recipe Name Sweet Potato Pie Boil 4 sweet potato until tender, cool, and peel the sweet potato before proceeding; I boiled mine until tender (about 25 minutes) but you could also roast them. Add sweet potato's,3 tablespoon of cornstarch, egg replacer, 3/4 brown sugar, 3/4 vanilla almond milk or rice milk, 1 teaspoon, nutmeg, cinnamon, 1/2 teaspoon vanilla extract, 1/2 teaspoon sea salt, vegan margarine, whisk and blend. Pour into prebaked pie crust, or make your own. Bake 1 hour. Let Stand 1 hour before your serve. Nutrition Facts: High in Vitamin C, A, Iron, and Calicum. Calories 350, Protein 4grams, Dietary Fiber 4.7, Fat 16.5 Kale Salad Wash and chop the Kale into very small bite sized pieces. Make a dressings, using a pinch of sea salt, olive oil, garlic powder, balsamic vignette. Add, diced red onion, tomatoes, and avocado. Chill and let marinate for 15 minutes before serving. Add roasted nuts, or feta cheese to the top, and serve cold. Nutrition Facts: Rich in Vitamin B, A, C, K, Iron, Manganese. Calories : 250, Dietary Fiber 9.9, Protein 5.9,. Fat 14 grams Recipes, Jennifer Dixon Cravens, 2017 ( Images -allrecipes.com) Nutrition Facts: (Nutritionfacts.org), Images (allrecipes.com)
P A G E 6 Healthy Eating Tips for Children Educator s Corner Jennifer Dixon Cravens FCS Educator During the holidays we host more events, potlucks or and spend a lot of time preparing cooking traditional meals for the family. So be safe for the holidays! 1. Eat organic and eat fresh foods Avoid packaged and canned when you can 2. Choose food slow in pollutants and added chemicals (Know the ingredients ) 3. Clean Greener Use safe products, Open the window, Use gloves, Dust and Vacuum often 4. Avoid toxic cookware, Store and reheat left overs safely 5. Filter your water, and don t leave water running doing cooking and completing chores Tips for Healthy Holiday Eating. For Children Feed your children and yourself a light meal or snack before going to a holiday party. It s harder to avoid overeating when you re overly hungry. Set a good example for children by eating fruits, vegetables, and whole grains with meals or as snacks. Offer to bring a healthy, low-calorie dish to holiday parties so you ll know that at least one healthy item will be available. Teach your children to eat smaller portions of food, especially at a buffet, where they may want to try everything. Help them choose the items they want to try the most, and eat a small portion of each. Sodas and other sweet drinks contain a lot of calories and many contain caffeine. For a healthier version of soda mix 100% fruit juice with club soda or seltzer. The holiday season can keep you extra busy but try to avoid fast food it may be handy, but is often high in fat and low in nutrition. Tips for physical activity: Do fall and winter chores with your kids raking leaves, shoveling snow, Have fun together outside go for a walk, Play games! The University of Maryland is an Equal Opportunity Employer with Equal Access Programs. Please call in advance for special accommodations. My Plate : This colorful divided plate includes sections for vegetables, fruits, grains, and foods high in protein. It's an improvement upon the complex and confusing MyPyramid that the USDA once used to explain its dietary guidelines. Make l half your child's plate with vegetables and fruits Make at least half the grains you serve whole grains, like oatmeal and brown rice, pasta Serve a serve fat-free or low-fat (1%) milk and water rather than sugary drink like soda Select clean proteins ; fish, meats, chicken, tuna, beans, seeds When you buy buying pre-packaged foods, choose ones that are low in sodium Do not t serve oversized portions Exercise is no longer included in the icon, but it's still an important component of a healthy lifestyle. Children need 60 minutes a day ( Myplate.org,)