Cent$ible Nutrition News Helping Families Eat Better for Less
December 2017/January 2018
Veggies for Healthy Holidays The holiday season is in full swing and with all the festivities, it is easy to fill up on cookies, cake, and other sugary treats. Enjoying sweets is part of the season, yet, it is still important to make sure that you and your family get the right nutrients every day. One of the best ways to do that is by eating a variety of vegetables. For holiday gatherings this year, slice up colorful vegetables for a healthy snack tray or serve Stuffed Bell Peppers (see recipe) to keep you and your guests feeling your best. During meals this season, think about using a different colored vegetable in dishes every day of the week. Here are some ideas to add more vegetables into every meal: • Make zucchini or pumpkin bread for breakfast • Toss chopped peppers, onion, and mushrooms into an omelet or scrambled eggs • Add spinach or kale to a smoothie • Slice bell peppers, celery, and carrot sticks for a snack • Shred or grate vegetables and add to pasta sauce, lasagna, soup, casseroles, and meatloaf • Enjoy a green salad with lunch or dinner • Add veggies like onions, mushrooms, peppers, spinach, and/or black olives to pizza • Mix together a rainbow of vegetables in a stir-fry Wishing you a healthy holiday and winter season!
Volume 21 • Number 2
Stuffed Bell Peppers Ingredients
• ¾ cup dry brown rice (about 2 cups cooked) • 3 large bell peppers (several colors) • 1 cup cooked, lean ground meat (beef, turkey, game) • 2 8-ounce cans tomato sauce • 1 tablespoon taco seasoning (optional) • 1 4-ounce can black olives, drained and chopped • Optional: add sautéed chopped onion and mushrooms, and shredded carrots and zucchini for extra vegetables
Directions
1. Wash hands in warm, soapy water. 2. Cook rice according to package directions. 3. Wash peppers under cool, running water. Halve them lengthwise and remove stems, seeds, and insides. 4. Combine cooked rice, meat, tomato sauce, seasoning, olives, and extra vegetables, if using. 5. Fill peppers with rice mixture. 6. Lay peppers in a baking pan coated with non-stick spray. 7. Cover with foil and bake at 350°F for 45 minutes. Makes 6 servings.
From the Cent$ible Nutrition Cookbook, p. 194
Cent$ible Nutrition Program
Eat Better For Less! Department 3354 1000 E. University Avenue Laramie, WY 82071 1-877-219-4646 (toll free within Wyoming) 307-766-5375 307-399-5483 en Español www.uwyo.edu/cnp cnp-info@uwyo.edu
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Learn how to save money and time at the grocery store, cook quick and healthy meals, and stretch your food dollar. The Cent$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.
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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.