Cent$ible Nutrition News
June/July 2015
Cost Cutter: Make Your Own Nut Toppings Instead of buying already prepared salad toppings consider making your own. For example, you can make your own crunchy pecan topping by heating ½ cup chopped pecans in a skillet over medium heat. Toast them lightly, until they are fragrant, but keep a close watch so they do not burn. Add 1 tablespoon of honey and a dash of cinnamon. Stir constantly until the mixture begins to simmer. Place on wax paper and let cool. Add these tasty nuts to your favorite fruit or lettuce salad.
Helping Families Eat Better for Less
Vol. 18, No. 3
Shake It Up with Delicious Summer Salads! Summer time is a great time to enjoy a variety of salads. Rather than going to your favorite restaurant for a pricey salad, consider making your own at home. You never know, you may just make something even more delicious. Put your creative powers to work. To get started, choose one or more ingredients from each of the following groups: • Greens – spinach, kale, romaine, mixed greens (Find your favorite in your backyard garden, at the farmers’ market or your local grocery store.) • Protein – grilled chicken, beef, or turkey; canned beans such as black, garbanzo, or white; canned tuna; hard boiled eggs; or leftover cooked meats • Sweet – diced apple, strawberry slices, raisins, orange slices • Salty or Crunchy – sunflower seeds, peanuts, walnut pieces, almonds, crunchy pecans • Other vegetables – peas, broccoli, cauliflower, carrots, cherry tomatoes, or zucchini • Dressing – store-bought or homemade If you would like to create your own vinaigrette, try the following recipe from the new Cent$ible Nutrition Cookbook. Remember, you can get this cookbook for free by taking a Cent$ible Nutrition class in your county. Create Your Own Vinaigrette: • Oil (½ cup): Olive, Canola, Vegetable, or Walnut • Acid (3 tablespoons): Vinegar or Citrus Juice • Seasonings (½ teaspoon powder, 1 teaspoon dried, or 3 tablespoons fresh): Herbs, Spices, Garlic, Onion, or zest from Orange or Lemon • Sweet (optional) (1 tablespoon) Honey, Brown Sugar, or Orange Juice Happy summer and enjoy salad making!
Interested in free classes?
Call 1-877-219-4646 today or see back for more details!
Safely Handling Chicken and Poultry
PHYSICAL ACTIVITY Dancing Around Dancing is a wonderful way to enjoy yourself and do something for your physical fitness. Square dancing, polka, Zumba, jazz, and tap are just a few ideas for trying on the dance floor.
To safely handle and cook chicken or poultry, follow these four steps:
Dancing can help strengthen your bones and muscles without hurting your joints. It can improve your posture and balance, which can help prevent falls and it can help tone your entire body. Dancing can also reduce stress and tension, build confidence, and create great opportunities to meet new people.
1. Clean: Wash hands and surfaces often. Clean cutting utensils with soap and warm water after each use.
Dancing can also be good for your outlook by helping to reduce depression, anxiety, and stress. It can be good for your body image and overall sense of well-being too!
2. Separate: Separate raw meats and poultry from other foods. Use different cutting boards for poultry/ meat and other foods.
FAMILY CORNER Zucchini Nachos Try these healthy nachos for a snack or quick dinner meal.
Ingredients • • • • •
3 zucchinis, thinly sliced Cooking spray ½ cup shredded cheese 1 cup black beans 1 tomato, diced
• 1 green onion, sliced • 1 tablespoon cilantro, minced • 1 avocado • Salsa (optional)
3. Cook: Cook all poultry to an internal temperature of 165 degrees F. 4. Chill: Refrigerate extra portions of food promptly.
Directions 1. Wash hands in warm, soapy water. 2. Place zucchini slices evenly on foil lined baking sheet. 3. Spray cooking oil on zucchini and season with salt and pepper. 4. Bake for 10 minutes at 425 degrees F. 5. Turn zucchini over and bake another 10-15 minutes. 6. Sprinkle cheese on during the last few minutes of baking. 7. Place zucchini with cheese on individual plates. 8. Let each individual add their favorite nacho toppings.
References • www.webmd.com • www.aarp.org • Cent$ible Nutrition Cookbook
Want more tips and recipes? Call 1-877-219-4646 today! Or visit uwyo.edu/ centsible.
SENIOR SENSE
FEATURED RECIPE
Refreshing Lime Fruit Salad
Cordon Bleu
This summer take the time to make a fruit salad for yourself or with your kids or grandkids. You might let your grandkids pick their favorite fruits and have them layer the different colors in a salad bowl. For example, you could layer strawberries, blueberries, raspberries, blackberries, and bananas. For added fl avor, mix two tablespoons of honey with two tablespoons of lime juice and add to the fruit salad. Enjoy!
KIDS CORNER Salad Search Can you fi nd all the salad words? apples beans carrots chicken kale
lettuce nuts peas seeds spinach
Rather than going out for a family dinner, stay in for this tasty chicken recipe. Pair it with a salad for a healthy, balanced dinner.
Ingredients • 1 pound chicken breasts, boned and skinned, cut into eight thin pieces • Salt and pepper, to taste • Cooking spray • 2 egg whites • 1 tablespoon water • ½ cup breadcrumbs • 3 tablespoons Parmesan cheese • 4 thin slices lean ham, cut in half • 4 slices low-fat Swiss cheese, cut in half
Directions 1. Wash hands with warm, soapy water. 2. Preheat oven to 450 degrees F. 3. Spray 9”x13” baking pan with cooking spray. 4. Sprinkle chicken with salt and pepper. 5. Place ham and cheese on each chicken piece and roll together. Set aside seam side down. 6. Whisk egg whites and water together. 7. In another bowl combine breadcrumbs and Parmesan cheese. 8. Dip chicken in egg mixture, then in breadcrumbs. Place on baking sheet seam side down. 9. Spray chicken with cooking spray and cook for 25 minutes or until it has an internal temperature of 165 degrees F. Serves 4
Cent$ible Nutrition Program
Department 3354 1000 E. University Ave. Laramie, WY 82071 1-877-219-4646 (toll free within Wyoming) 307-766-5375 307-399-5483 en español Web site: www.uwyo.edu/centsible
“I love the bread in the bag recipe and use it all the time to make homemade bread. As a result, I have not purchased a loaf of bread from the store in 3 months.” -CNP Participant This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646. The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.
Want more tips and information like this? Don’t wait!
Call your nearest Cent$ible Nutrition Program educator and sign up for free classes!
Albany, 721-2571 Big Horn, 765-2868 Campbell, 682-7281 Carbon, 328-2642 Converse/Niobrara, 358-2417 Crook/Weston, 283-1192 Fremont (Lander), 332-2694 Fremont (Riverton), 857-3660 Goshen, 532-2436 Hot Springs/Washakie, 347-3431
Johnson/Sheridan, 674-2980 Laramie, 633-4383 Lincoln/Sublette/Teton, 828-4093 Natrona, 325-9400 Park, 527-8560 Platte, 322-3667 Sweetwater, 352-6775 Unita, 783-0570 Wind River Indian Reservation, 335-2872
For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659. Toll-free in Wyoming at 877-219-4646 In Laramie at 307-766-5375 en Español 1-307-399-5483
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