CNP Newsletters 2013 (English) by Cent$ible Nutrition Program

January 2013

Vol. 16, No. 1

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

You are the Best Role Model!

Use a Price Book

They take their lead from you. Eat fruits and veggies and your kids will too. Start out the New Year in a healthy way by replacing your candy dish with a fruit bowl. Having the fruit bowl on the kitchen counter provides easy access for family members to make healthy choices. Fruits are a great source of vitamins and minerals, and can help prevent chronic diseases.

A price book can help you find real deals at the grocery store. With this system you can monitor the prices of items you buy often. In a small notebook, write down the product name, package size, price, store, and date. Compare these written prices to advertised specials and prices at other stores. You will then know the best prices on what you use most. When it truly is a good deal, if possible, stock up and then you will rarely have to pay the “regular price.”

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Eat fruits and vegetables of different colors to get a wide range of nutrients like fiber, folate, potassium, and vitamins A and C. For example, try green apples, orange sweet potatoes, yellow pears, purple plums, red watermelon, and white onions. Have your children help you pick out a rainbow of colors of fruits and vegetables at the store. Be willing to try new fruits and vegetables. Encourage your children to do the same. Make it a game with your children to find new fruits and vegetables at the store, then have a tasting party at home and pick your favorites. Place vegetables peeled, cut, and on an easy-to-reach shelf in your refrigerator. Children enjoy the chance to pick their own snacks, so offer several healthy options. Welcome in the new year with colorful fruits and vegetables. They are fun to eat! Notice how they can be crunchy, juicy, colorful, and tasty. Choosing fruits and vegetables more often can help balance calories.

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • cutting board • refrigerator thermometer

SENIOR SENSE Home Alone If you find yourself home alone for supper, consider making a tasty breakfast. There are many healthy options for breakfast in the evening. Try a toasted whole-grain bagel with peanut butter, low-fat yogurt or milk, and fresh fruit. Another option is to make a turkey or ham omelet with low-fat cheese and lots of chopped vegetables, along with whole-grain toast and fruit. Or, top whole-grain waffles or pancakes with berries, bananas, nuts, or peanut butter.

FEATURED RECIPE Winter Fruit Salad with Lemon Poppyseed Dressing Try this delicious, tangy recipe! Change it up by using different kinds of lettuce, nuts, dried fruit, or fresh fruit. Try slivered almonds, instead of cashews and add two apples instead of the pear and apple. Ingredients:

Directions:

• 1 large head romaine lettuce, torn into bite-size pieces

1. Wash hands with warm, soapy water.

• 1 cup cashews • ½ cup dried cranberries • 1 apple, diced • 1 pear, diced • ¼ cup sugar • Juice from one lemon (about ¼ cup) • 2 teaspoons finely diced onion • 1 teaspoon mustard • ½ teaspoon salt • 3 cup canola oil • 1 Tablespoon poppy seeds

2. In a large serving bowl, toss together lettuce, cashews, cranberries, apple, and pear. 3. In a small bowl, whisk together sugar, lemon juice, onion, mustard, and salt. Continue whisking mixture and add in oil. Mix in poppy seeds. 4. The dressing can be poured over salad just before serving and tossed or it can be served on the side. Serves 6. Preparation – 20 minutes;

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Conquering Germs in the Kitchen Kitchens can easily have the most germs of any room in the house. Using sponges to wipe dishes, counters, and the sink can be a way to just move germs from one spot to another. Consider using paper towels to clean kitchen surfaces. If using cloth towels, wash them often in the hot cycle of a washing machine. If you use sponges, replace them frequently. It is important to use hot soapy water when cleaning. Use santitizing spray or wipes on sink faucets, refrigerator handles, trashcans, cupboard handles, and other areas you touch with your hands. If you want to eat better for less, please contact us for more information at:

1-877-219-4646

PHYSICAL ACTIVITY So, you think you are tired . . . With regular physical activity people are less likely to develop heart disease, diabetes, some cancers, and they actually sleep better. Also, they feel happier and have more energy. Maybe you think you do not have enough time or energy or are simply too tired for physical activity. Actually, physical activity gives you more energy and tiredness will likely disappear. By being physical active you release endorphins, which are the feel-good hormones in your body. Anytime of the day is a great time to move. So, if it works better for you to be active in the morning or later in the day, then do it. Just know you will feel more awake after physical activity!

FAMILY CORNER Spicy Hot-or-Not Beef Wraps Ingredients: • 4 (8-inch) whole-wheat wraps

• ¼ cup fat-free Greekstyle plain yogurt • ¼ cup light mayonnaise

• 1 small tomato, thinly sliced

• ¼ teaspoons salt

• 8 slices of leftover lean roast beef, thinly sliced

• ¼ teaspoon horseradish (optional)

• 2 large romaine leaves, cut in half

• ¼ teaspoon pepper

Directions: 1. Wash hands with warm, soapy water. 2. Top each wrap with lettuce, tomato, and beef. 3. Mix remaining ingredients. The horseradish sauce will make the dressing hot or not. 4. Drizzle dressing over lettuce tomato, and beef.

References: www.fns.usda.gov • www.cdc. gov • www.webmd.com • www. fruitsandveggiesmorematters.org

5. Roll each wrap. Serve immediately or store in foil in the refrigerator for later. Serves 4.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

“I lost 21 pounds by learning there is a big difference between portion and serving size. I eat more fruit and walk more often.” ~ CNP Participant

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646. The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.

To learn how to eat better for less, please call Cent$ible Nutrition at 1-877-219-4646, or en Español at 1-877-356-6675, or visit the Cent$ible Nutrition web site at: www.uwyo.edu/centsible. For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659. Lander

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

February 2013

Vol. 16, No. 2

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

Picky Eaters

Tasty Treats for Less

Let your kids be “produce pickers.” Help them pick fruits and veggies at the store.

Create your own Valentine treats to keep money in your pocket! Use heart-shaped cookie cutters to make Valentine whole-grain French toast, heart-shaped blueberry pancakes, or “hearty” inspired sandwiches. Try this Strawberry Shake instead of purchasing pop or flavored drinks: • Strawberry milk • 1 cup lowfat milk • ¾ cup fresh or frozen strawberries, defrosted • 1 tablespoon honey or sugar 1. Wash hands in warm, soapy water. 2. Place ingredients in blender and blend until smooth. 3. Pour your sweetheart some tasty Strawberry Milk! Serves 2.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Children enjoy making decisions in the produce aisle when shopping. Let them chose fruits and vegetables for the week or a piece of produce they have not tried. Younger children enjoy comparing color, shapes, and textures. Once they have made their selections they can help clean and prepare the pears, broccoli, pineapple, beans, or other produce for a family meal or snack. Together you can search the internet or cookbooks to find tasty ways to prepare produce. Your children are more likely to try fruits and vegetables if they help choose and prepare them. To get started in this month of hearts, pinks, and reds; let children select fruits for Valentine Fruit Kabobs. Since pink and red are traditional Valentine’s Day colors, they can be used to make vibrant kabobs. Try grapes, grapefruit, blood oranges, apples, and berries. To add variety, alternate with cubes of white cheese or add a slice of star fruit to the top for a Fairy Wand Fruit Kabob. By encouraging your children to choose fruits and vegetables at the grocery store, you are letting them learn how to make healthy decisions. Family members benefit by eating more nutrients that support good digestion and play a role in a strong immune system, healthy gums, and teeth.

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Tasty Mediterranean Food Studies show people who learned to cook in a Mediterranean-style with more produce, beans, lean meat, whole grains, nuts, and olive oil were at reduced risk for heart disease and other chronic illnesses. One reason this diet may help is because it is brimming with omega-3 fatty acids which are monounsaturated. Replacing solid and trans fats with olive oil and other monounsaturated fats can lower your bad cholesterol and helps protect your heart. Also, people who follow this diet tend to lose weight which can ease arthritis pain.

FEATURED RECIPE Bodacious Blueberry Coffee Cake For Valentine’s Day, treat your sweetheart to this delicious coffee cake full of bright and scrumptious blueberries. Ingredients:

Directions:

• 1 egg

1. Wash hands with warm, soapy water.

• ½ cup nonfat milk

2. Preheat oven to 400°F.

• ½ cup nonfat vanilla yogurt

3. In a large bowl whisk together the egg, milk, yogurt, oil, and lemon peel.

• 1 Tablespoon canola oil • 2 teaspoons lemon peel • 1 cup flour • 1 cup whole-wheat flour • ½ cup sugar • 4 teaspoons baking powder • ½ teaspoon salt • 1½ cup fresh or frozen unsweetened blueberries • 3 Tablespoons sugar • ¼ teaspoon cinnamon

4. Sift the flour, sugar, baking powder, and salt onto the liquid ingredients. Using a fork, stir very lightly, just until ingredients are combined. 5. Gently fold in the blueberries. Pour the batter into 8” or 9” baking pan coated with cooking spray. 6. Combine sugar and cinnamon and sprinkle evenly on top of cake. 7. Bake 30-35 minutes until lightly browned. Serves 9. Preparation – 15 minutes; Baking – 30 to 35 minutes

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Food Allergies and Valentine Parties As you prepare for the upcoming celebration of hearts, love, friendships, and fun, take notice of other adults or children who may have food allergies. If you are helping prepare treats for your child’s classroom ask if anyone in the classroom has food allergies. It will be more fun for all of the children and adults if each person can participate and enjoy the same healthy and tasty treats.

PHYSICAL ACTIVITY Healthy Hearts Take care of your heart by adopting these healthy lifestyle tips from the American Heart Association. 99 Avoid smoking or using tobacco. Smoking has been shown to increase the risk of heart disease. 99 Be physically active for 30 minutes on most days of the week. Getting regular, daily activity can reduce your risk for heart disease. Physical activity helps control weight, and prevent high blood pressure, high cholesterol, and diabetes. 99 Eat a healthy diet. Be mindful of the food you eat and the amount. Select nutrient-rich foods, such as vegetables, fruits, wholegrains, lean protein, and low-fat dairy foods.

FAMILY CORNER Make Your Own Bagel Pizza

If you want to eat better for less, please contact us for more information at:

Ingredients:

1-877-219-4646

• Pizza sauce or tomato • Toppings: Mushrooms, sauce with seasonings olives, pineapple, lean such as oregano and basil ham, green pepper, broccoli.

• 1 standard-size wholegrain bagel, cut in half

• Shredded low-fat mozzarella cheese

Directions: 1. Wash hands with warm, soapy water. 2. Preheat oven to 325°F. 3. Place bagel halves on baking sheet. 4. Top each bagel half with sauce, toppings, and cheese. References: www.heart.org • www.mayoclinic. com

5. Bake about 15 minutes or until cheese is melted and bubbly. 6. Let cool for a minute, and then enjoy the little pizzas! Serves 2.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

“The Cent$ible Nutrition Program is just perfect for people like me who want to learn new techniques for cooking nutritious food in a modest way.” ~ CNP Participant

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

March 2013

Vol. 16, No. 3

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

Powerful Meals

Take It Back

Cook together. Eat together. Talk together. Make mealtime a family time.

Have you ever arrived home from the grocery store and found part of a bag of potatoes is spoiled? Perhaps you have cut into a watermelon or cantaloupe and found it to be overripe and mushy. Purchased groceries that are unacceptable should be taken back to the store to be replaced or credited. Food costs are high and with produce you want to be able to eat what you buy.

Family meals are more than just food, they are a time for families to connect and share their lives. Conversation and laughter around the table builds relationships, family unity, and helps children become stronger, smarter, and healthier. Family meals have been associated with better grades, less risk-taking behaviors, more polite children, positive emotional well-being, and healthier diets. To make family meals a priority, plan ahead and involve family members. By making it a point to sit down and eat together. Meals can be more organized and, therefore, more nutritious. Be flexible so all family members can gather at the same time, enjoy one another’s company, and eat healthy and delicious food. Turn off the television, cell phones, computers, and iPads, to reduce competition with outside sources and promote meaningful conversations. Talk with one another, listen, and laugh. Mealtime is a time to bond and grow closer to family members.

Stores are usually willing to make things right because they want you to be satisfied.

Family meals can support nutrient-rich meals by encouraging family members to try new foods, increasing the amount of fruits and vegetables being consumed, supporting habits for a healthy body weight, and developing positive lifelong eating habits.

If you want to eat better for less, please contact us for more information at:

Start this week by having everyone gather for a tasty meal and continue to plan for family meals. Soon they may become a family tradition.

1-877-219-4646 A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Whoa . . . I Do Not Need So Much To avoid oversized portions, skip all-you-can-eat buffets and consider sharing a meal with your spouse or friend. Another option when eating out is to take half of the meal home with you for a later time. Realize that controlling portion size is not always the best bargain. Many times the bigger portion is the “best deal” in terms of money, but it may not be the best deal for your increasing waistline.

FEATURED RECIPE Shredded Brussels Sprouts If you think you are not a fan of brussel sprouts, try this recipe. It transforms the little cabbages into a tasty side dish with a different texture. Ingredients:

Directions:

• 1 pound brussel sprouts, stem ends trimmed

1. Wash hands with warm, soapy water.

• 1 tablespoon lemon juice

3. Put brussels sprouts in a bowl and toss with lemon juice. This helps the sprouts keep their bright color. Chill several hours until you are ready to cook them or use immediately.

• 1 tablespoon olive oil • 1 garlic clove, minced • ½ teaspoon salt • ½ teaspoon lemon zest • 1 teaspoon poppy seeds • ¼ cup chicken stock Preparation – 15 minutes;

2. Finely chop brussels sprouts.

4. Heat oil in pan over medium heat. Cook the brussel sprouts for 2 minutes. Add the salt, garlic, zest, and poppy seeds. Cook an additional 2 minutes. 5. Pour in the chicken stock and cook for another minute. Serves 6.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Don’t Lick the Spoon As yummy and delicious as it looks, eating raw cookie dough could make you very sick. Avoid eating raw dough that is supposed to be cooked or baked. Also, wash hands, work surfaces, and utensils thoroughly after contact with raw dough products. Separate raw foods from other foods while preparing to prevent cross contamination. Remember to teach children to not eat raw cookie dough containing eggs.

PHYSICAL ACTIVITY Making Exercise a Priority We are all busy, but getting fit does not have to turn your life upside down. Simply taking the stairs whenever you can, doing strength-training moves while watching a video, or walking to do errands rather than driving are all ways to be active. Getting fit and healthy takes some effort. It is not going to happen by reading a book or sleeping, you need to get moving. Make fitness a priority and you will have more energy, become more focused and efficient, and feel more upbeat and powerful. You will be making yourself a priority, which is an investment that will pay off.

FAMILY CORNER Omelet Olympics Who can make the best omelet in your family? To begin, give this one a try! Basic Omlet Ingredients: • 2 eggs • 2 Tablespoons lowfat milk

Filling choices: shredded cheese, cooked ham, chopped cooked vegetables

• Salt and pepper, to taste • 1 teaspoon canola oil “I choose more nutritious foods by eating more fruits and vegetables, and I have improved my overall health.” ~ CNP Participant

References: Cent$ible Nutrition Cookbook • www.extension.perdue.edu • www.cfs.purdue.edu • www. choosemyplate.gov • www. homefoodsafety.org

Directions: 1. Wash hands with warm, soapy water. 2. In small bowl, beat eggs and milk with seasonings. 3. In skillet, heat oil until hot enough to sizzle a drop of water. 4. Pour in eggs; mixture should begin to set around edges. 5. Push edges toward center, so uncooked portion can reach hot pan surface. 6. When top is thickened and no liquid egg remains, add filling, fold omelet in half. Slide onto plate. Serves 1.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

April 2013

Vol. 16, No. 4

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

Sometimes new foods take time.

Money-Saving Meatloaf

Kids don’t always take to new foods right away. Offer new fruits and veggies many times. Give them a taste at first and be patient with them.

If you are hungry for a juicy steak or roast beef but the cost is beyond your current budget, make a tasty meatloaf. Inside you will find a recipe for individual meat loaves or perhaps you can use your mom’s favorite recipe. Meatloaf recipes can contain a variety of chopped vegetables like carrots, celery, and onions along with bread crumbs, oatmeal, or cracker crumbs. With these extra ingredients, the number of servings can expand without having to purchase more meat.

One important job for parents is to set children up with healthy eating habits, including trying fruits and vegetables. Research has shown it takes at least 10 opportunities for children to see, taste, and smell a new food before they may be willing to accept it. Then it may take another 15 tries before they acquire a taste for it. Being willing to try new food is helpful for children to increase the nutritious food they consume and enjoy each day. Space out fruits and vegetables throughout the day. Include them in breakfast, lunch, supper, and snacks. Let your child try small portions of new foods. Offer only one new food at a time and at the beginning of a meal, when the child is most hungry. Trying more than one new food can be overwhelming to a child. A simple way to get your child interested in eating produce is to eat yours. If your child has copied you by “talking” on a play phone or walking in Daddy’s shoes, then you can see how he or she will likely follow your lead in enjoying some fresh pineapple, a tasty bite of avocado, or a crunchy apple.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646 A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Seniors, Try New Foods Too If you grew up eating meat and white bread, trying new healthy foods may be a big challenge. Although understandable, consider the many nutritional benefits of healthy foods. Keep an open mind. Just because a food is healthy, it does not mean you will not like the taste. Aim towards including a fruit or vegetable at every meal. For example, substitute French fries with baked sweet potato fries or have a smaller portion of dessert and then enjoy melon and pineapple slices.

FEATURED RECIPE Individual Meatloaves Try individually portioned meatloaves with green beans, potato wedges, and low-fat milk. Ingredients:

Directions:

• 1 cup finely chopped onion

1. Wash hands with warm, soapy water.

• ½ cup finely chopped carrots

2. Preheat oven to 350°F.

• ½ cup finely chopped celery

3. Heat olive oil in skillet over medium-high heat. Add vegetables and spices. Cook for two minutes. Cool.

• 1 teaspoon oregano • 2 garlic cloves, minced • 1 teaspoon olive oil • ½ cup ketchup • ½ cup eadditional ketchup or barbeque sauce • 1½ pounds ground beef or venison, extra lean

4. Combine vegetable mixture, ½ cup ketchup, and the remaining ingredients. 5. Spoon into 24 muffin cups sprayed with non-stick cooking spray. 6. Top each with 2 teaspoons ketchup or barbeque sauce.

• 1 cup oatmeal

7. Bake for 30 minutes or until thermometer registers 160°F.

• 2 Tablespoons mustard

8. Let stand 5 minutes.

• 1 Tablespoon Worcestershire sauce

Serves 12 with 2 meatloaves each

• ½ teaspoon pepper • ½ teaspoon salt

Preparation – 20 minutes; Bake time: 30-35 minutes, Standing time: 5 minutes, Total time: 1 hour

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Keeping Ground Meat Safe When meat is ground, more of it is exposed to harmful bacteria. Since bacteria can multiply rapidly, refrigerate or freeze ground meat as soon as possible after purchase. To keep bacterial levels low, store ground meat at 40°F or below and use within 2 days or freeze the meat. To destroy harmful bacteria, cook ground meat (beef, pork, lamb, and veal) to a safe minimum internal temperature of 160°F as measured on a food thermometer. Cook ground poultry, such as ground turkey to 165°F.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646 References: www.myrecipes.com • www. everydayhealth.com • www. cookinglight.com • www. tasteofhome.com • www.fsis.usda. gov • www.jamieoliver.com • www.choosemyplate.gov

PHYSICAL ACTIVITY Take a Walk — It Works! According to a study by the American College of Sports Medicine, Americans have fallen behind in walking compared to other countries. Australians average 9,695 steps a day, Japanese walk 7,168 steps, and Americans walk 5,117 steps. Simply taking 20 minutes a day to add 2,000 steps or more would be a step in the right direction. There are many ways to add 2,000 steps to your day. You can walk around the track at a nearby high school for four laps or listen to music or books on tape while you take a mile walk. Walking is one of the simplest and easiest ways to lose weight, keep fit, and feel good. Walking really does work.

FAMILY CORNER Apples with Peanut Butter Filling Stuff apples with a yummy filling, and then slice into rings for a fun after-school snack. Ingredients:

• ¼ cup raisins

• ½ cup peanut butter

• 4 medium unpeeled Red Delicious apples, cored

• 1½ teaspoons honey • ¼ cup mini chocolate chips Directions:

1. Wash hands with warm, soapy water. 2. Combine everything but apples. 3. Fill centers of apples with mixture; refrigerate for at least one hour. 4. Cut into ¼-inch rings. Makes about 2 dozen rings.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

“I’m more conscious of what I eat since taking Cent$ible Nutrition classes. I think about what will be healthy. The cookbook is great!” ~ CNP Participant

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

May 2013

Vol. 16, No. 5

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

How About a Glass of Milk?

Habit of Menu Planning

Eat smart to play hard. Drink milk at meals.

Save money by writing down a week's worth of dinner ideas before grocery shopping. Check out the weekly sales and coupons in the store flyer. Look through your refrigerator, freezer, and pantry to see what you have on hand. This tried-and-true practice of meal planning reduces impulse buying and helps you plan meals that cost less. Menu planning saves money when you keep out of the fastfood drive-thru and away from costly convenience foods since you already have a menu plan in place. If you want to eat better for less, please contact us for more information at:

1-877-219-4646

What is in your child’s cup? Is it milk, water, or a soda? Milk used to be a common part of meals. Today, more and more children are drinking sweetened beverages which are loaded with added sugar and missing important nutrients. Mealtime is when parents can offer good choices for their kids to drink. The American Dairy Association urges parents to think about what is filling their children’s glasses and make milk the official drink of family meals. By swapping a soft drink for a glass of milk, intake of nine essential nutrients increases and added sugar decreases by six teaspoons. Drinking milk, chocolate milk, or other flavored milks offers many nutrients such as calcium; potassium; magnesium; vitamins A, B, D; and folate. Starting a habit of drinking milk at a young age is associated with children drinking milk as they get older. As kids and teenagers grow, their bones get longer and stronger every year and they need calcium. Serving lowfat or fat-free dairy foods with snacks and meals benefits all family members. Try topping baked potatoes and fruit salads with lowfat yogurt instead of sour cream, use fat-free or lowfat milk on cereal and oatmeal, or top your pizza and sandwiches with lowfat cheese. And finally, fill your cups with milk at every meal for a positive nutritional impact!

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Pie, Anyone?

Like blueberry pie? Try this recipe for the same great taste along with more nutrients and less fat. Blueberry Pie Shake • 2 cups fresh or frozen blueberries, slightly thawed • ¾ cup apple juice • 1½ cups lowfat frozen vanilla yogurt • ½ cup nonfat milk • ¾ teaspoon cinnamon

1. Wash hands with warm, soapy water. 2. Place ingredients in blender. 3. Blend until smooth. Serves 2. Try different berries and juices to create your own one of a kind pie shake!

FEATURED RECIPE Onion Rings Whip up a batch of your own Onion Rings so you can control the salt! Making food at home empowers you to manage sodium intake. Ingredients:

Directions:

• 2 cups cornflake crumbs

1. Wash hands with warm, soapy water.

• 1 egg

2. Preheat oven to 450°F.

•

3 cup lowfat milk

• ¼ cup flour • ¾ teaspoon onion powder • ½ teaspoon salt • ½ teaspoon pepper • ¼ teaspoon cayenne pepper • 1 large yellow onion, sliced into ¼-inch rounds, separated into rings

3. Coat two baking sheets with cooking spray. 4. Spread one half of cornflake crumbs on a large plate. 5. In a shallow bowl, whip egg, milk, flour, onion powder, salt, and cayenne pepper. 6. In batches, dip onion rings in egg mixture (letting excess drip off) and then dredge in cornflake crumbs. 7. Use second half of cornflake crumbs as needed.

Preparation – 20 minutes; Bake time: 15 minutes

8. Coat onion rings with cooking spray and bake until brown, almost 15 minutes, turning once. Serves 4.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Purchasing Milk Check the “sell-by” date on milk cartons. If you will not be able to finish the milk by the sell-by date, look for a newer carton or buy a smaller container. By tracking your family’s milk use, you can plan how much and how often to purchase milk or other dairy products. This way you can decrease waste and spoilage. With proper handling, milk should safely last 5 to 7 days after the “sell-by” date. Milk can also be frozen before the “sell-by” date up to three months.

“I have been cooking nutritious foods at home instead of going out to eat. I have lost weight and have more energy.” ~ Cent$ible Nutrition Graduate

PHYSICAL ACTIVITY Goals For the Summer With summer just around the corner, now is a great time to set fitness goals. Make the goals specific, achievable, and flexible. Instead of saying you will exercise more, plan more detail. For example, “I will walk for 30 minutes a day, four days a week.” Set goals your family can achieve together. In the beginning start small, increase goals, and stick with it. Soon, physical activity will become a part of your family’s daily routine. The www.letsmove.gov website has guides and ideas to help you get started. Download Let’s Move Family Activities Guide for ideas. Then, come up with your own activities and goals to meet your family’s needs.

FAMILY CORNER Your Own Fast-Food Drive-Thru Just for fun, package supper in decorated paper bags. Tuck in coupons for playtime at the park or rollerskating. Try the following recipe for your own “specialty” drink. By creating a drive-thru at home, you can save money, have fun, and help your family’s sodium and fat intake. Strawberry Julicious Ingredients:

Directions:

• 2 cups frozen strawberries

1. Wash hands with warm, soapy water.

• 2 cups nonfat milk

2. Place ingredients in blender.

• 12 ice cubes References: www.choosemyplate.gov • www.milkwithmeals.com • www.dairycouncilofca.org • www.letsmove.gov • www. healthyeating.org

• ¼ cup sugar

3. Blend until smooth. Serves 4.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

Summer 2013

Vol. 16, No. 6

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

Let Kids Serve Themselves

Have a Picnic!

Let them learn by serving themselves.

Save money with a picnic by letting each family bring part of the meal. For example, one family can bring the fruit salad and another can prepare the main dish. Ask each family to bring their favorite outdoor game to share. To save money, buy picnic supplies and ingredients on sale. Store sale items in the cupboard or freezer until needed. Be creative with a fantasy or time travel picnic theme or even a mini-vacation and enjoy your time outside.

Let kids serve themselves at dinner. Teach them to take small amounts at first. Tell them they can get more if they are still hungry. Children will learn useful life lessons by serving themselves at mealtime. They learn to make choices about which foods to eat and how much to put on their plates. The children will become more aware of when they are hungry or full. They also develop their fine motor skills and hand-eye coordination. Sharing, taking turns, and being responsible for the choices they make are all benefits. To help kids, use small serving bowls so they can see the food and easily use the serving utensils. An adult can hold the bowl, making it easier for the child to scoop the food. Be patient since the children are learning how to do this and help them wipe up any spills. Most importantly, encourage and praise the children when they serve themselves.

If you want to eat better for less, please contact us for more information at:

Young children will eat the amount they need. Toddlers have a strong sense of hunger, appetite, and fullness. They usually stop eating when they are full instead of when the food is gone. Do not ask children to finish everything on their plate if they tell you they are full. Children’s appetites vary. Sometimes they will not eat much and at other times they will want seconds.

1-877-219-4646

Enjoy mealtimes with your family.

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Take Action. Make Change. Eat Less Sodium. As you take steps towards healthy eating, choose foods lower in salt and sodium. We know Americans tend to eat too much sodium. Put down the saltshaker to decrease sodium, use fewer processed foods, cook more meals at home, and decrease the amount of lunch meat you eat. If you are someone with high blood pressure, your physician may recommend a certain amount of sodium that you limit yourself to each day.

Compare sodium in foods Compare sodium in foods like soup, bread, and frozen meals—choose foods with lower numbers.

FEATURED RECIPE Picnic Chicken Decrease sodium with this homemade recipe rather than processed chicken. Ingredients:

Directions:

• 20 (about ½ sleeve) whole-grain crackers, crushed

1. Wash hands with warm, soapy water.

• 2½ cups corn cereal flakes, crushed

3. Lightly spray a baking sheet with olive oil or nonstick cooking spray.

• ¼ teaspoon cayenne pepper • ½ teaspoon garlic powder • 2 egg whites • 1 cup nonfat plain yogurt • 1 Tablespoon mustard • ½ teaspoon salt • Olive oil or nonstick cooking spray • 3½ pounds chicken pieces Preparation: 20 minutes; Cooking time: 50 minutes

2. Preheat oven to 375°F.

4. Combine cereal and cracker crumbs, cayenne, and garlic powder in a shallow bowl. 5. In another bowl, combine egg whites, yogurt, mustard, and salt. 6. Dip the chicken pieces one at a time into the yogurt mixture and coat thoroughly. 7. Next, dip chicken into the cracker mixture and pack crumbs onto each piece. 8. Arrange on a baking sheet and spray with olive oil spray. 9. Bake for 50 minutes or until the internal temperature reaches 165°F. Serves 7.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Cool Coolers

PHYSICAL ACTIVITY

Keep your cooler cool this summer by keeping it closed, out of the sun, and covered. It may be best to have two coolers. One can be for drinks and snacks and the other for more perishable food. The drink cooler can be opened and closed a lot, which lets hot air in and can cause the ice to melt more quickly. Remember to pack your coolers with several inches or blocks of ice.

Summertime . . . Have Fun and Be Safe Summer is a great time for children to have fun but remind them and adults to be careful. Bike injuries are common. Children should always wear a helmet and add wrist guards and knee pads if rollerblading. Teach kids the “rules of the road” by using hand signals to communicate to others and walk, rather than ride, across intersections. Teach children how to swim and keep an eye on them when in or near the water. Make sure they wear life jackets, when appropriate, and keep them away from personal watercraft. Keep pools fenced and locked when no one is there to watch. Have a fun and safe summer staying active with your children. Happy Summer!

FAMILY CORNER “I really want my food to be more nutritious so I’m choosing fresh whenever possible and making foods from scratch which is better than premade.” ~ Cent$ible Nutrition Graduate

References: www.foodnetwork.com • www.fsis. usda.gov • www.nhlb.nih.gov

Banana Orange Bread Take this loaf of bread along when hiking or for a tasty dessert at a picnic. Ingredients:

Directions:

• 6 ounces frozen orange juice concentrate • 2 ripe bananas • 2 eggs or ½ cup egg substitute • 1 teaspoon baking powder • 1 teaspoon baking soda • 1 Tablespoon cinnamon • 1 cup all-purpose flour • 1 cup whole-wheat flour • 1 cup raisins • 1 cup chopped walnuts, optional

1. Wash hands with warm, soapy water. 2. Mix juice, bananas, and eggs until smooth. 3. Add dry ingredients. 4. Stir in raisins and walnuts, if using. 5. Pour in a greased 9x5inch loaf pan. 6. Bake at 350°F. for one hour. Serves 9.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

September 2013

Vol. 16, No. 7

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter:

Vary Your Dairy

Meatless Mondays

They are still growing. Help your kids grow strong. Serve fat-free or low-fat milk at meals.

Consider trying lean, non-meat protein meals on Mondays. How about a vegetable stir fry or chili instead of a more traditional meat and potatoes meal? By choosing plant-based proteins on Mondays, you can save money and do something positive for your health. A pound of beans is less expensive than a pound of meat and the beans are lower in saturated fat and higher in fiber. To get started, try the White Bean Soup recipe on the next page.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

Parents who drink milk and eat dairy foods model this healthful behavior for children. Dairy foods are essential to build the growing bones of kids and teenagers. Including low-fat or nonfat dairy foods with meals and snacks will benefit the whole family. Dairy foods such as milk, yogurt, and cheese provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health. Older children, teenagers, and adults need 3 cups a day of milk or yogurt, while children 4 to 8 years of age need 2½ cups, and children 2 to 3 years of age need 2 cups. For cheese, 1/3 cup or 1½ ounces counts as a cup of milk. Pair your meal with nonfat or low-fat milk. Low-fat choices provide the same amount of calcium and other essential nutrients as whole milk, but with less fat and calories. If you drink whole milk now, gradually switch to lower fat versions. For example, mix half whole milk and half low-fat milk on your cereal. After a few days mix half low-fat milk and half nonfat. Over time, you and your family can move toward nonfat milk. An ice-cold glass of low-fat milk is more valuable to your family’s health than sugarladen beverages such as pop and sports drinks. Low-fat dairy foods make excellent snack choices. Put dairy foods such as skim milk, low-fat yogurt and low-fat cheese on your shopping list.

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Lactose Intolerance Lactose is the major sugar in dairy products. Our bodies make an enzyme called lactase that breaks down lactose in the small intestine. Lactose intolerance is when the body has too little or no lactase. Lactose intolerance can increase with age as the body makes less lactase. If you do not feel well after eating dairy products, see your physician. Although lactose intolerance is not curable, there are ways to reduce the symptoms and feel better after eating dairy products without eliminating them from your diet.

FEATURED RECIPE Spicy White Bean Soup Adapted from a recipe by the Dairy Council. Ingredients:

Directions:

• 2 teaspoons olive oil

1. Wash hands with warm, soapy water.

• 1 cup chopped onion

2. Stir together oil, onion, carrots, and celery over medium heat until vegetables soften.

• 1 cup diced carrots • ½ cup diced celery • 2 teaspoons finely chopped garlic • 1 (4-ounce) can diced green chilies • 1 Tablespoon cumin • 2 teaspoons chili powder • 1 teaspoon pepper • 2 (15-ounce) cans white cannellini or Great Northern beans, drained • 1 cup low-sodium chicken broth • 1 (15-ounce) can corn • 2 cups low-fat milk

3. Add garlic, green chilies, cumin, chili powder and pepper. Stir until warmed through, about 1 minute. 4. Add one can of beans and mash into vegetable mixture. It will be chunky. 5. Stir in second can of beans, chicken broth, and corn and simmer for a couple of minutes. 6. Blend cornstarch into milk and slowly stir into soup. Slowly bring to a low boil and stir frequently.

• 1 Tablespoon cornstarch

7. Reduce heat and simmer for 5 more minutes or until mixture thickens.

• ½ cup shredded low-fat Cheddar cheese

8. Turn off heat and stir in cheese just until melted. Serves 6.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Moldy Cheese

PHYSICAL ACTIVITY

Molds are used to make cheeses such as Roquefort and Brie. This type of mold is safe to eat. Other mold on cheese can be a problem. Discard any soft cheese, such as cottage cheese, showing mold. If a hard cheese has mold, cut off at least 1-inch around and below the mold spot. Do not let the knife touch the mold, to prevent cross contamination. Wrap in fresh plastic wrap and refrigerate.

Recess! Yes! With the school year back in full swing it is a great time to encourage children to get at least 60 minutes of physical activity each day. Although back in school, children can still move their bodies at recess, in physical education class, before and after school, and in organized sports. Physical fitness helps children to be active and healthy while enhancing concentration and problem solving skills to improve school performance. Recess is a great time for kids to socialize and be active. Even something as simple as hopscotch can help primary children learn basic math skills and enjoy one another’s company. Organized sports help children improve hand-eye coordination, learn to work as a team, and become involved in the community.

FAMILY CORNER Magical Milk “The cooking experience in the class was one that I really enjoyed and have since put into practice at my own home.” CNP Graduate

Here is a recipe for Chocolate Magic Mix—with bonus recipes for Hot Cocoa and Chocolate Pudding! Chocolate Magic Mix • 8 cups nonfat dry milk • ¾ cup cocoa • 1½ cups sugar • Pinch salt 1. Wash hands with warm, soapy water. 2. Combine ingredients. Pour into jar or can with tight-fitting lid. Hot Cocoa • ¼ cup Chocolate Magic Mix • 1 cup hot water 1. Stir well and enjoy!

References: www.nationaldairycouncil.org • www.webmd.com • www.fsis. usda.gov • www.choosemyplate. gov

Chocolate Pudding • 2 cups Chocolate Magic Mix • ½ cup flour or ¼ cup cornstarch • 3 cups water • 1 teaspoon vanilla 1. Combine Chocolate Magic Mix and flour in saucepan. Slowly add water. 2. Stir constantly over medium heat until pudding starts to boil. Remove from heat. 3. Stir in vanilla. Cover, chill, and serve with berries or bananas. Store leftovers in refrigerator.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

October 2013

Vol. 16, No. 8

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Buying Meat in Bulk Become aware of the average price of meats you purchase. It may be handy to write these prices down when shopping. When you find a sale on meat, it is a great time to buy in quantity. For example if you find bulk ground beef on sale, you can divide it into one pound packages or make hamburger patties and then store in the freezer. By planning and buying meat on sale, you can avoid buying smaller amounts at a higher price.

Slow Cooking vs. Fast Food Opening the front door on a cold winter evening and smelling the delicious aroma of beef stew or barbecued pork ribs from a slow cooker can be delightful. First of all, it is great to have a tasty dinner ready and waiting for you when you get home. Secondly, it can prevent you from stressing about what to fix for a meal and perhaps hurrying through a fast food drive-thru. With a slow cooker you can cook larger quantities and freeze the extra for future meals. Meal preparation varies by the meats, vegetables, and seasonings you choose. Try a beef roast with mushrooms, potatoes, and onions and on another day chicken with an Asian flare including carrots, green peppers, and soy sauce. Since you control the ingredients in the slow cooker, this type of cooking can be a healthier choice than high-fat fast foods. Cooking meat at a low temperature over time can make tough cuts tender, and the best cuts for this are usually the least expensive. Cuts of beef such as a shoulder, round, or rump roast can make flavorful dishes in a slow cooker. Saving time is an added benefit of slow cooking. Place ingredients in the cooker in the morning and you can return later to a tasty and low-cost meal for your family.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646 A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Make Your Own Marinade As people get older, they may find it more difficult to chew meat. Marinating meat can actually help to make it tender and easier to chew. Make your own marinade rather than buying a bottle at the store. Simply mix three parts of oil to one part of acid and add your own flavoring.

Choose from the following list to get started. Acid: vinegar, lemon juice, orange juice Oil: olive, canola, sunflower Flavoring: salt, pepper, oregano, cumin, basil

FEATURED RECIPE Beefy French Dip Sandwiches This recipe is a great example of using a less expensive cut of meat to make delicious sandwiches just cooking at a low temperature for a long period of time. Ingredients: • 3 pounds beef roast such as round, chuck, or rump • 1 package (1 ounce) dry onion soup mix • 3 cups beef broth • 8 whole-wheat hoagie buns Directions: 1. Wash hands with warm, soapy water. 2. Trim roast of any excess fat. Place in slow cooker. 3. Add broth and soup mix. 4. Cook on low for 8-10 hours. 5. Remove beef from cooker and place on cutting board. Cut meat across grain into thin slices or shred. 6. Place meat on buns and use broth for dipping. Serves 8. Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Marinade Reminders Marinades add a punch of flavor to meats. Remember to place the meat and marinade in a glass, ceramic, plastic, or stainless steel container, but not in aluminum. Place the covered container in the refrigerator, not on the counter. Never reuse marinade which has come into contact with raw meat. Separate a portion of the marinade before putting it with the meat to use as part of a sauce or to baste the meat.

PHYSICAL ACTIVITY How About a Bike Ride? Bicycle riding with your family is convenient and fun. While you may think of biking as mostly for weekends, bicycles can provide efficient transportation either to school, work, or as a way to get the entire family to the park. Bicycles can get you where you need to go and can save on gas and car maintenance costs. The key to making family cycling work is to make sure all family members have the gear and are physically prepared. Riders will need a tuned-up bicycle, bicycle helmet, water bottle, and a water cage to carry the bottle. Reap the benefits of a fall bike ride with your family!

FAMILY CORNER Cheeseburger Pizza Muffin Style Ingredients:

If you want to eat better for less, please contact us for more information at:

1-877-219-4646 “Cent$ible Nutrition helped me improve my cooking skills and choose healthy foods. It helps me eat well.” ~ CNP Graduate

• • • • • • •

1½ pounds lean ground beef 2½ cups pasta sauce 1 onion, finely chopped 1 red or green pepper, finely chopped 6 English muffins, split ½ cup lowfat shredded Cheddar cheese ¼ cup lowfat shredded Mozzarella cheese

Directions 1. Wash hands in warm, soapy water. 2. Brown ground beef in large nonstick skillet. Drain fat and rinse ground beef in warm water to remove excess fat. 3. Add onions, pepper, and pasta sauce. Cook until vegetables are crisp-tender. 4. Toast each muffin half and place on baking sheet.

References: www.beefcookoff.org • www. webmd.com • www.foodsafety.gov • www.frugalliving.about.com • www.wybeef.com

5. Top each muffin with beef mixture and cheeses. 6. Bake at 400°F for 5 to 7 minutes until cheese melts. Serves 6.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

November 2013

Vol. 16, No. 9

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Sensible Storing Being aware of how to store fresh fruits and vegetables can save money and prevent waste. Some produce should be stored at room temperature for the best quality. Refrigeration can cause cold damage and prevent some fruits and vegetables from ripening to good flavor and texture. Bananas, citrus fruits, mangos, melons, and pineapple are best kept at room temperature. Vegetables such as cucumbers, eggplant, onions, peppers, potatoes, pumpkins, sweet potatoes, tomatoes, and winter squash should also be stored at room temperature. For more information:

1-877-219-4646

Fall Vegetables: Come and Get ‘Em! Fall brings a cooler climate, warm sweaters, and seasonal produce. Many vegetables are at their peak right now such as broccoli, Brussels sprouts, cauliflower, pumpkin, spinach, turnips, and sweet potatoes. Use these tasty vegetables in your autumn menu plans. Winter squash such as pumpkin, acorn, butternut, and spaghetti each have unique flavors and textures. With the dark green and orange colors they supply Vitamin A, which can help with eyesight. Take your kids to a fall harvest patch, to choose their own pumpkin or perhaps an interesting squash. Mushrooms contain 80-90 percent water and are low in calories and high in fiber and potassium. Potassium helps regulate blood pressure, prevent muscle cramps, and keep bones healthy. Try adding finely chopped mushrooms to pizza, taco meat, or meatballs. Broccoli has a dark green, leafy appearance and is packed with nutrients. This vegetable contains potassium, calcium for developing strong, healthy bones, and vitamin C to help the immune system. Broccoli makes an excellent side dish when steamed, or leave it raw with dip for an after school snack. Cauliflower is a good source of vitamins C and K. Vitamin K assists with blood clotting. Try out the cauliflower recipe in the Family Focus section of this newsletter. The Featured Recipe also contains fall vegetables. Your family may find a new favorite recipe.

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Healthy Eating For older adults, there are wonderful benefits of healthy eating, including increased mental ability, reduced risk for illness and disease, higher energy levels, and faster recovery times. Eating well can also be the key to a positive outlook.

vegetables in the diets of senior citizens. This includes eating bright-colored vegetables like carrots, zucchini and other squashes, broccoli, and deep-colored fruits such as plums, melons, and berries.

MyPlate for Older Adults created at Tufts University focuses on fresh fruits and

FEATURED RECIPE Autumn Vegetable Stew with Dumplings Ingredients: • 2 Tablespoons olive oil • • • • • • • • • •

2 Tablespoons whole wheat flour 2 Tablespoons white flour 1 medium sweet onion, thinly sliced 2 cups mushrooms, sliced 1 teaspoon garlic powder 6 cups vegetable broth 2 stalks celery, sliced 2 potatoes, cubed 1 cup carrots, sliced 1 Tablespoon dill

• Black pepper • 1 15-ounce can navy beans, rinsed and drained Dumplings: • • • • • • •

¾ cup whole wheat flour ¾ cup white flour 2 teaspoons baking powder 1 Tablespoon dill ½ teaspoon salt ¾ cup nonfat milk 2 Tablespoons olive oil

Directions: 1. Wash hands with warm, soapy water. 2. Heat oil in stockpot and add flour. 3. Add onion, and mushrooms. Cook for 5 minutes. 4. Stir in garlic. 5. Add broth, vegetables, and spices. 6. Bring to boil then simmer for 30 minutes.

7. Mix dry ingredients for dumplings. 8. Stir in milk and oil. 9. Mix beans into stew and add dumplings. 10. Cover stockpot and cook 20 minutes. Serves 6.

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Cleaning Produce Keep produce separate from raw meat, poultry, and seafood. Do not use detergent or bleach to wash produce. Instead, rinse the fruits and vegetables under running tap water immediately prior to use, including those with skins and rinds which are not eaten. If you wash them too far in advance, some of the natural preservatives may be removed. Packaged produce labeled “ready-toeat,” “washed,” or “triple washed” do not need to be washed.

If you want to eat better for less, please contact us for more information at:

1-877-219-4646

“I saved $150 last month by looking at nutrition labels. I lost weight by increasing physical activity and cutting down portion sizes.” ~ CNP Graduate

PHYSICAL ACTIVITY Everyday Weightlifting We are all weight lifters! What do you lift on a daily basis? It may be children, grandchildren, groceries, books, boxes, pets or even a backpack or purse. While muscle strength can decline as we age, inactivity is a major factor in loss of muscle strength. Strength - building activities help increase bone density, improve balance, decrease risk of falling, and build and maintain muscle strength that decreases the likelihood of injuries – especially back injuries. They make the muscles resist or work against weight or force. The resistance may be from weight's, elastic bands or your own body. Your muscles do not know the difference.

FAMILY CORNER Roasted Cauliflower with Cheese Ingredients: • • • • •

2 garlic cloves, minced 3 Tablespoons olive oil 1 large head cauliflower, separated into florets 3 cup shredded cheese (Colby, Mozzarella, Cheddar) Salt and pepper to taste

Directions 1. Wash hands in warm, soapy water. 2. Preheat oven to 450 degrees F. 3. Spray non-stick cooking spray in a large casserole dish. 4. Place the olive oil and garlic in a large resalable bag. Add cauliflower, and shake to mix. 5. Pour into prepared casserole dish, and season with salt and pepper to taste. 6. Bake for 25 minutes, stirring halfway through. 7. Top with cheese and bake for 3 to 5 minutes, until golden brown.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

References: Tufts University, MyPlate for Older Adults, bit.ly/cnp-news-001 • Fruits and Veggies; More Matters, bit.ly/cnp-news-002 • UC-Davis Postharvest Technology Center, bit.ly/cnp-news-003 • University of Maryland Medical Center, Potassium, bit.ly/cnp-news-004 • allrecipes.com

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531 www.uwyo.edu/centsible (En Espanol at: 1-877-356-6675)

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Big Horn

765-2868

Hot Springs

864-3421

Platte

322-3667

Arapahoe

856-4998

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ethete

335-2872

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Ft. Washakie

335-2871

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Or call the state

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Fremont:

Laramie at 1-877-219-4646.

Cent$ible Nutrition Program office in

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

December 2013/ January 2014

Vol. 17, No. 1

Cent$ible Nutrition News Helping Families Eat Better For Less

Cost Cutter: Label It Freezing extra food is a great way to save money. Yet, if it is put away without a label it may quickly turn into a mystery package in the depths of your freezer. To save money, label packages as you put them in the freezer. That way, you can tell what the food is and when it was put in the freezer. You will appreciate it later and prevent wasting food that may get dry, or freezer burn, if left too long.

Join us! To take Cent$ible Nutrition classes, please call us at:

Saving Time and Money with Planned-Overs “Leftovers” tend to get a bad reputation. Sometimes they get forgotten in the back of the refrigerator and later thrown out. Instead of letting extra food go to waste, create “planned-overs.” Planned-over foods involve planning ahead to make foods that give you enough servings for more than one meal. With “planned-overs” you cook once, but eat twice. This saves time and money by buying larger quantities of food on sale and minimizing trips to the store. Planning menus is the first step in using “planned-overs.” Search your pantry, refrigerator, and freezer and use those ingredients if possible. Place labels and dates on foods you will need for the meals you plan. An example of “planned-overs” is to make spaghetti for a meal, then use the extra pasta and ground beef for spaghetti Pie on another day. The recipe for this tasty dish can be found inside this newsletter. Or you may use berries for a smoothie and then the next day prepare raspberry cornmeal muffins. This recipe can be found in the Family Focus section. Making “planned-overs” a part of meal planning you can help your family to eat well, save food and money, simplify the cooking process, and enjoy sitting down as a family at the table.

1-877-219-4646 A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

SENIOR SENSE Soup’s On A recipe is not always needed when making soup. Sometimes you find just what you need by peeking into your pantry, freezer, and refrigerator. The ingredients may include beef or chicken stock, tomato juice, frozen mixed vegetables, sliced carrots, browned

hamburger, frozen shredded turkey breast, or chopped pieces of ham. By making your own soup, you can control the amount of sodium. This can be a huge difference compared to pre-made packaged soups. Be inventive and create your own budget-friendly soup!

FEATURED RECIPE Spaghetti Pie Ingredients: • 8 ounces whole-grain spaghetti, cooked

• ½ cup chopped green pepper

• 2 eggs, beaten

• ½ teaspoon garlic powder

• ½ cup parmesan cheese, divided

• 2 cups tomato sauce

• 1 pound lean ground beef, turkey, chicken, or venison

• 1 cup lowfat cottage cheese

• ½ cup chopped onion

• 1 cup mozzarella cheese, grated

• 1 teaspoon Italian seasoning

Directions: 1. Wash hands with warm, soapy water. 2. Preheat oven to 350°F. 3. Coat cooked spaghetti with 1 tablespoon of olive oil. 4. Combine eggs with ¼ cup Parmesan cheese and add to spaghetti. 5. Place the spaghetti mixture into a greased deep-dish pie plate and make a “pie crust”. 6. Cook ground meat with chopped vegetables until thoroughly cooked. Drain excess fat.

7. Mix tomato sauce with spices and add to meat. 8. Mix cottage cheese, ¼ cup Parmesan cheese, and Italian seasoning. Spread cheese mixture over noodles. 9. Layer on meat mixture and mozzarella cheese. 10. Bake 30 minutes. Serves 6

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Keeping It Safe with Planned-Overs Pay attention to food safety with plannedovers. Keep hot foods hot, and cold foods cold. Put the planned-over foods into the refrigerator immediately after preparation rather than waiting until the meal is finished. Place food items in shallow containers so they cool quickly in the refrigerator. With meal planning, you will then use these food items within 2 or 3 days.

“I am making my own food from scratch now. I have saved $250-$300 a month on food. We wash our hands more, and I do not cross contaminate.” ~ CNP Graduate

References: www.familymealsproject.com • www.busycooks.about.com

PHYSICAL ACTIVITY Physical Activity Check Up 'Tis the season to set goals and make lifestyle changes. Your first move should be to visit the doctor and get the OK to exercise. An existing health issue may make it hard to stick with a physical activity program. It may be major or minor and sometimes people are not aware of the problem. If you already have an existing health issue, talk to your health care provider about watching for new symptoms or physiological changes that may interfere with your exercise routine. You want to find the right type of physical activity specifically for you.

FAMILY CORNER Raspberry Cornmeal Muffins Ingredients: • • • •

1 cup flour ¾ cup yellow cornmeal ½ cup sugar 2 teaspoons baking powder • ½ teaspoon salt Directions

• • • •

½ cup fat-free milk ¼ cup applesauce 1 egg, lightly beaten 1 cup fresh or frozen raspberries

1. Wash hands in warm, soapy water. 2. Preheat oven to 425°F. and spray 12-cup muffin pan with nonstick spray. 3. Mix dry ingredients. 4. Add liquid ingredients. 5. Gently fold in raspberries. 6. Fill muffin cups 2/3 full with batter. 7. Bake 12-15 minutes. Makes 12 muffins.

Cent$ible Nutrition Program Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible

332-2693

Natrona

235-9400

Washakie

347-3431

Riverton

857-3660

Niobrara

334-3534

Weston

746-3531

Fremont:

www.uwyo.edu/centsible

(En Espanol at: 1-877-356-6675) in Laramie at 1-877-219-4646.

Albany

721-2571

Goshen

532-2436

Park

527-8560

Wind River Indian Reservation

Campbell

682-7281

Johnson

684-7522

Sheridan

674-2980

Ft. Washakie

Carbon

328-2642

Laramie

633-4383

Sublette

367-4380

Converse

358-2417

Lincoln:

Sweetwater

352-6775

Crook

283-1192

Afton

885-3132

Teton

733-3087

Kemmerer

828-4091

Uinta

783-0579

Cent$ible Nutrition Program office

Or call the state

335-2872 335-2871

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):