Cent$ible Nutrition News Helping Families Eat Better for Less
April/May 2018
It’s “Thyme” to Garden Hello Spring! It is that time of year when gardeners begin itching to plant, but for many in Wyoming, it is still too cold to start digging in the dirt. If you are one of those gardeners waiting for the ground to thaw or if you are an aspiring gardener wanting to take the first step, you can get started today by growing herbs inside. Herbs are easy to grow and provide wonderful flavor to homemade meals. Here is how to start your own windowsill herb garden: 1. First, decide which herbs you want to grow. Basil, thyme, oregano, dill, and sage are easy to grow on a sunny windowsill. 2. Next, get a small pot for each herb. Make sure the pots have holes in the bottom for water to drain out. Place a saucer or plate under each pot to catch the extra water. 3. Plant each seed in potting soil or in a seed starting mixture. Make sure you check the seed packet to see how deep to plant the seeds. 4. Keep your soil moist, but not soggy. Add water when soil is dry to the touch, making sure to add just enough that water comes out of the bottom. 5. Set the pots in a sunny window that gets 5-6 hours of direct sunlight. Keep plants at least 6-12 inches from the window to protect them from extreme cold. 6. Use fertilizer every 4-8 weeks to help your plants grow. Before you know it, you will have tasty herbs you can use for cooking in your own kitchen. For more gardening tips and tricks, check out the University of Wyoming publication on gardening: http:// www.uwyo.edu/mastergardener/vegetables.html. Gardening is a great way to try fresh herbs and produce, and is a fun way to spend “thyme” as a family! Contact your local extension office or Master Gardener for more information on gardening.
Volume 21 • Number 4
Italian Bulgur Salad Ingredients
• ½ cup bulgur wheat, uncooked • 1 cup hot water • ¾ cup chopped green and/or red pepper • 1 cup chopped zucchini • 1 15-ounce can diced tomatoes, undrained • ½ teaspoon fresh basil, chopped • ½ teaspoon fresh oregano, chopped • ¼ teaspoon fresh thyme, chopped • ¼ teaspoon fresh rosemary, chopped • ⅛ teaspoon crushed red pepper (optional) • 1 clove garlic, chopped • 1 teaspoon lemon juice • ¼ cup chopped green onion
Directions
1. Wash hands with warm, soapy water. 2. Stir bulgur and hot water in a bowl. Let stand 5 minutes. 3. In medium saucepan, combine pepper, zucchini, tomatoes with juice, drained bulgur, basil, oregano, thyme, rosemary, and crushed red pepper. Cover and bring to a boil. 4. Remove saucepan lid and reduce heat. Simmer uncovered for 15-20 minutes or until liquid is absorbed, stirring occasionally. Remove from heat. 5. Stir in lemon juice and green onions. 6. Cover and refrigerate. Serve chilled or at room temperature. Makes 4 servings. From the Cent$ible Nutrition Cookbook, p. 289
Cent$ible Nutrition Program
Eat Better For Less! Department 3354 1000 E. University Avenue Laramie, WY 82071 1-877-219-4646 (toll free within Wyoming) 307-766-5375 307-399-5483 en Español www.uwyo.edu/cnp cnp-info@uwyo.edu
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Cent$ible Nutrition Program!
Free cookbook, kitchen tools, & cooking classes!
Learn how to save money and time at the grocery store, cook quick and healthy meals, and stretch your food dollar. The Cent$ible Nutrition Program is free to those who income qualify* and participants receive a free cookbook and kitchen tools. * Visit www.uwyo.edu/cnp/qualify/index.html to find out if you qualify.
Want more tips and information like this? Don’t wait!
Call your nearest Cent$ible Nutrition Program educator and sign up for free classes! Albany, 307-721-2571 Big Horn, 307-765-2868 Campbell, 307-682-7281 Carbon, 307-328-2642 Converse/Niobrara, 307-358-2417 Crook/Weston, 307-682-7281 Fremont (Lander), 307-332-2694 Fremont (Riverton), 307-857-3660 Goshen, 307-322-3667 Hot Springs/Washakie, 307-347-3431 Johnson/Sheridan, 307-674-2980
Laramie, 307-633-4383 Lincoln (Afton), 307-885-3132 Lincoln (Kemmerer), 307-783-0570 Natrona, 307-235-9400 Park, 307-527-8560 Platte, 307-322-3667 Sublette, 307-885-3132 Sweetwater, 307-352-6775 Teton, 307-885-3132 Uinta, 307-783-0570 Wind River Indian Reservation, 307-335-2872
Like us on Facebook for more great tips and recipes like these! www.facebook.com/UWCNP This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP and the Expanded Food and Nutrition Education Program-EFNEP. This institution is an equal opportunity provider.