Plants On Your Plate: Peppers

by Denise Sullivan, MS, CWP, CNWE, Field Specialist, Nutrition and Health, University of Missouri Extension Red, yellow or green…sweet, spicy or For most people there is no reason hot habañero packs a whopping hot…fresh, roasted or pickled. There is so to avoid nightshades like peppers. They 250,000 SHUs! much variety among peppers and their are a rich source of Vitamin C, vitamin K, Because peppers are mostly water, preparation methods; it is no wonder folate and potassium. Green peppers they will wrinkle and dehydrate as they that Peter Piper picked a peck! are considered under-ripe and will have age, so select firm unwrinkled fruits While most people commonly think a more bitter taste than a red pepper. that feel heavy for their size. Store of peppers (genus Capsicum) as There are also yellow, orange and purple unwashed bell peppers in a plastic bag vegetables, they are actually fruits, and varieties that have similar nutrient in the refrigerator for up to a week. a member of the botanical family profiles, differing mostly within the Green bell peppers will stay fresh a Solanaceae. Spices derived from phytonutrients they provide based on little longer than yellow or red ones. If peppers, such as chili powder and their color family. Because red bell you have an abundant crop, peppers can paprika are also in this family. peppers are also a decent source of also be frozen or pickled and you can A common name for this botanical iron, it is well absorbed because of the find instructions on the Seasonal and group is nightshades, which may not high Vitamin C value. Simple app or the website at https:// have the best reputation in some Another big difference among seasonalandsimple.info/ circles. Nightshades contain alkaloids, peppers is the heat factor, which comes One of my very favorite uses for which is dangerous in high from the phytonutrients known as peppers is stuffed peppers. There are concentration as evidenced in other capsaicinoids, which have shown as many versions of this recipe as there family members like belladonna and benefits to heart health. The heat from are people, but the recipe below has tobacco. capsaicinoids often results in people become one of my favorites. While most This negative association, using less salt; therefore helping to recipes use bell peppers, this one is also unfortunately, often flows over to other lower blood pressure. Capsaicinoids good with poblano peppers (sliced nightshade vegetables like potatoes, may also improve cholesterol values lengthwise and seeded) if you want it a tomatoes, eggplant, as well as peppers, and blood vessel function. little spicier! all of which are abundant in many The heat of a pepper is measured nutrients. Some sources may associate using Scoville units: The scale ranges MU Extension is a partnership of the nightshades with an inflammatory from zero (as in bell peppers) all the University of Missouri campuses, Lincoln response in the body; however; there is way to 3,000,000 (as in the spiciest University, the people of Missouri not a significant body of research chile in the world, the Pepper X). through county extension councils, and supporting this theory. Food The Scoville scale is a good base for the National Institute for Food and sensitivities are very individualistic and knowing how hot your peppers are, but Agriculture of the U.S. Department of people with certain autoimmune know that the heat can vary according Agriculture. Visit our website at: https:// disorders may find that nightshade to climate and vegetation. The relatively extension2.missouri.edu/ vegetables exacerbate individual mild poblano (or ancho) pepper weighs symptoms. in at about 1,500 (SHU), while the super (StatePoint) One of the keys to encouraging children to develop the healthy habit of regular exercise is to make fitness a priority in the home. With cooler weather and changing scenery to enjoy, autumn can be an ideal time to try new outdoor activities. The great news is that there are many ways to lead an active lifestyle suitable for family members of all ages. Let these three ideas help you turn each day into an opportunity to get fit and have fun together. 1. Go for a walk: Over the spring and summer, families across the nation returned to a simpler form of exercise while connecting with loved ones: walking. Walking offers various physical and mental health benefits while helping you reach your fitness goals. You can enjoy a stroll almost anywhere while maintaining social distancing best practices. The pace can be as challenging or leisurely as you desire, and everyone in the entire family can participate. 2. Play catch: While you may not be scheduling a flag football game with the neighbors and extended family this holiday season, football provides plenty of opportunities for your household to be active together. Teaching your children how to throw and catch a football can give you time to bond over the sport while providing them with added confidence. A game of catch can easily turn into a hobby that continues as they get older. 3. Embrace your inner child: Get creative and consider activities you enjoyed as a child. Grab some chalk and play a game of hopscotch, dig in the closet to uncover your long-lost pair of roller skates, or get your balance back by honing your skills on a skateboard on a flat patch of pavement in the neighborhood or at the local park. As with any workout, it’s essential to have the proper gear, starting with footwear. According to Laryssa Grant, children’s buyer for national footwear retailer, Rack Room Shoes, staying ontrend and comfortable while moving with the family is as easy as ever. Name brands such as Nike, Adidas and Vans offer style, comfort and durability in adult and children’s sizing, ensuring athletic footwear options for the entire family. With new gear, a great attitude and some creativity, getting fit as a family can be a fun way to make memories this fall. Low-income Missourians now have until October 31, 2020 to apply for the Low-Income Home Energy Assistance Program (LIHEAP) to get assistance with payments for their summer cooling bills if they are in crisis. The Department of Social Services also increased the income level for Missourians to qualify for help with their summer cooling bills. Missourians who earn up to 150 percent of the federal poverty level, for example a maximum monthly income of $2,666 for a 3-person household or $3,219 for a 4-person household, now may qualify for assistance. In June, $15 million was added to LIHEAP to double the maximum benefit from $300 to $600 and to support a likely increase in the number of low-income Missourians eligible for cooling assistance. DSS recently added the option to apply online for the Low-Income Home Energy Assistance Program (LIHEAP) to assist the process to get help with energy bill payments. Previously, applicants could only mail, fax, or drop off their paper LIHEAP application form. To be eligible for the summer Southwest Stuffed Peppers 1 cup brown rice ½ cup chopped onion 2 teaspoons minced garlic 1 teaspoon olive oil 1 teaspoon ground cumin or chili powder 1 can (15 oz.) black beans, drained and rinsed 1 cup salsa 4 bell peppers (choose any color) 1 large tomato, sliced ½ cup shredded reduced fat cheddar cheese

Preheat oven to 400 degrees. Cook rice according to package directions and set aside. Cut a slice off the tops of peppers and remove seeds, set aside. Chop the removed pepper tops into small pieces. Heat oil in a medium non-stick skillet. Add onions, garlic and chopped peppers and sauté until tender. Add cumin, beans, rice and salsa; stir to combine. Stuff bean and rice filling into peppers and place peppers upright into baking dish. Top peppers with a slice of tomato. Bake for 20 minutes. Remove peppers from oven and sprinkle each with 2 tablespoons shredded cheese. Return to oven for 5 -10

Nutrition information: Calories: 332, Total Fat: 8g, Saturated Fat: 3g, Sodium: 455mg, Carbohydrates: 56g, Fiber: 6.5g, Protein: 11.5g Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com

3 Ways To Get Fit As A Family This Fall

Missouri Expands Eligibility And Extends Summer Low-Income Home Energy Assistance Program Application Deadline

minutes, until cheese is melted. cooling program, in addition to meeting the income criteria, low-income Missourians must: Be responsible for paying home cooling costs, Have $3,000 or less in bank accounts, retirement accounts, or investments, and Be a U.S. citizen or legally admitted for permanent residence. An easy way to apply for LIHEAP is for the household to complete and submit one application form online. Applicants can also mail or fax the completed paper application form to the office serving their community listed on last page of the application. Missourians in need of information on LIHEAP, Food Stamp, Medicaid, Child Care Subsidy, or Temporary Assistance for Needy Families benefit programs can visit dss.mo.gov. Missourians can also apply for those services 24/7 online by visiting MyDSS.mo.gov, or sending completed applications and verification documents by email to FSD.Documents@dss.mo.gov, or by fax to 573-526-9400.

5 Steps For A Beautiful Lawn And Landscape This Fall

September through November is the best time of the year to renovate lawns and prepare turf for winter. It’s also a great time to refresh the landscape and patio with the colors of the season. Westlake Ace Hardware offers these six easy tips to refresh your lawn and landscape and enjoy the beauty of autumn.

1. Fertilize every 30-45 days. Lawns are very hungry right now from the stress of summer. Make three applications of high-nitrogen, slowrelease fertilizer like Scotts Turf Builder Fall Lawn Food between early September and late November, spaced four to six weeks apart. The goal is the give your lawn a really good meal before winter sets in. This will help the grass better survive cold temperatures, wind, and low precipitation. Also, it will help it (StatePoint) While spending more time at home, you may have noticed the little things that need to be fixed, and small ways you can improve the appearance and functionality of your home. So why not use this time to test your skills with a few DIY projects? Here are some easy, affordable tips to fix those items that have been nagging at you, as well as check off small projects that will boost your home’s aesthetic. 1. First impressions are everything. From your family and friends to the mail carrier, your front door greets everyone who comes to your home. But it can take a beating from weather and constant use, so revitalize it with a fresh coat of paint. Once the paint has dried, accent it with a new door knocker, hardware or address plate. Worried about drilling into the door? Secure these items with T-Rex Mounting Tape. Mounting tape is a strong, weatherresistant tape for heavy-duty projects that replaces nails, screws and staples. 2. Trim the walls. Accenting a room with wood trim is a quick way to add another level of depth and detail to the green up faster in the spring.

2. Attack pesky weeds. If perennial weeds like dandelions and clover have been taking over the lawn during the summer, September is one of the best times to get rid of these pests. Herbicides, either in the form of a spray or as part of a granular fertilizer will help kill the weeds that may have invaded the yard during the summer. Carefully read and follow application instructions. Spray products should be applied on wind-free days when temperatures are moderate. Granular products will need to be watered in after application.

3. Mums the word! When it comes to fall flowers, mums are king. They are a great, easy, and inexpensive way to inject vibrant color interior of your home, and it won’t cost a lot. Your local home improvement store can provide the best trim to fit your budget. For a smooth installation, ditch the nail gun and runny glues, and opt for a fast-adhering super glue tape, which sticks on contact and works just as well as traditional nails. 3. Bolster your security. Feeling safe at home is important, and security cameras are a quick and easy solution to deter unwanted visitors and offer you peace of mind. If you’ve been toying with the idea of adding smart devices and cameras to the exterior of your home, look to install them above highrisk entry points, such as the front door, back and side doors, and the garage. There are many great security cameras that can be easily mounted to the exterior of your home without professional installation. 4. Effortless gutter repair. One project to check off your list is fixing that leaky gutter you’ve been ignoring. Don’t worry, it’s not as daunting a task as it might seem. Simply wrap waterproof tape around the leak and smooth it around all into your landscape. To make the best impact, purchase a large quantity of mums in a variety of colors. Buy them in various sizes to not only add color, but visual interest as well. Another option is to buy just one or two colors to create a theme consistent with your patio, landscape or house colors.

4. Grasses add texture and height. Mums aren’t the only plants that help create a lush, colorful autumn landscape display. Consider adding ornamental grasses like Fountain Grass to your landscape. The colors and height evoke images of harvest time, and the spiked leaves contrast the dark green leaves and bright colors of the mums. Many grasses planted in the fall may not be hardy enough to survive the

Home Projects That Don’t Require A Professional

winter, but don’t let that discourage you

of the gutter ridges for a tight seal. Formulated to withstand extreme temperatures from -70 to 200 degrees, the UV-resistant formulation will prevent the tape from breaking down under harsh sunlight. Now how simple was that?

During these uncertain times, staying active and checking those to-dos off your list will give both you and your home a much needed refresher.

from planting them. Leave them in the ground until spring; it provides visual interest in the winter landscape, and shelter for birds and animals.

5. Containers add quick, colorful impact. Freshen up your containers by replacing tired summer annuals with mums, pansies, kale and asters. For additional impact on your patio, buy several clay pots in various sizes and paint them with indoor/outdoor spray paint in rich autumn colors like red, moss green, orange, brown, and dark purple. When dry, simply drop a mum, kale, or an ornamental grass container in the pot (no planting required) for quick color and instant impact on the patio, deck, or around the front door.

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MDC Offers Free Guided Missouri River Float Trips On October 15th

by Bill Graham, Missouri Department of Conservation The Missouri Department of The first session from 10:00am— Conservation (MDC) will offer two free 2:00pm on Thursday, October 15th will Missouri River float trips on October 15th be a 14-mile float trip beginning at MDC’s to introduce newcomers to exploring Schimmel City access on the Platte the river by kayak or canoe. Participants River. Paddlers will paddle down the will enjoy autumn scenery and learn Platte to the Missouri River, and then how to safely float the river. The guided float to the boat ramp at Platte Landing float trips are for adults only. Park in Parkville. Floaters should dress Participants can choose one float for the weather and bring water and a from the two sessions offered. sack lunch. Participants must also attend a A sunset float on the Missouri River mandatory orientation session from will be offered from 3:00pm—6:00pm on 5:00pm—6:30pm on October 13th at October 15th. The 8-mile float trip will MDC’s Burr Oak Woods Education Pond in start at Parkville’s Platte Landing Park Blue Springs. and end at the Kaw Point Park boat MDC will provide canoes, kayaks, ramp at the confluence of the Missouri paddles, and personal flotation devices. and Kansas rivers. Floaters should bring At the orientation on Tuesday, Oct. 13, water, a sack lunch, and a flashlight. participants can learn paddling strokes Registrations must be made by and techniques for using kayaks and October 13th. For more information, call canoes. They will learn to navigate the 816-228-3766. Missouri River and discuss logistics for To register for the afternoon float each of the float trips. COVID-19 trip, visit https://short.mdc.mo.gov/Z6q. precautions such as physical distancing To register for the sunset float trip, and masks when appropriate will be visit https://short.mdc.mo.gov/Z6c. followed.

MDC will offer two guided Missouri River float trips on Oct. 15 at Kansas City. Pre-registration is required for this trip for adults only. Photo credit: MDC

MDC Reminds Anglers Of Change Regarding Use Of Live Bait

by Jill Pritchard, Missouri Department of Conservation The Missouri Department of “This has happened relatively quickly in Conservation (MDC) reminds anglers that some instances, such as with bighead a definition for “invasive fish” has been and silver carp, and slower in other added to the Wildlife Code of instances, such as with common and Missouri and affects what type of fish is grass carp.” allowed for use as live bait. The Anglers can use invasive carp as bait definition includes a list of bighead carp, if the fish are dead. It is recommended silver carp, grass carp, and common that netted bait fish be placed on ice in carp. coolers. The temperature shock kills the “Invasive fish are not native to carp, but keeps them fresh for use as Missouri and have reached a level which bait. are now negatively impacting overall For more information on invasive fish populations,” MDC Fisheries carp, visit the MDC website at https:// Programs Specialist Andrew Branson short.mdc.mo.gov/ZfQ. explained.

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