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October 2013—Volume 2, Issue 10
Cooperative Extension Service
Dollars and Sense
Nelson County 317 S. 3rd Street Bardstown, KY. 40004 Phone: (502) 348-9204 Fax: (502) 348-9270 http://ces.ca.uky.edu/nelson/
FALL IS FINALLY HERE. For a pale redhead like myself, this excites me to no end. First, I don’t have to worry about burning myself, looking like a ghost in summer clothing, or getting too hot (redheads are overly sensitive to temperature extremes) until next summer! Fall means boots, sweatshirts and for me, getting the wear the colors that actually compliment my hair. Fall also typically means lots of food. Whether we like it or not, the holiday season is quickly approaching. Candy this month, turkey next month and ham and lots and lots of sides and desserts the month after that. This is a time of year where people typically over eat. It’s just in our nature. It’s getting colder, clothes are getting baggier and we worry less about what we’re eating. Don’t forget that this month, the Farmers Markets are still open! You can eat healthy all year long. Fresh fruits and veggies are still in season and you can get them locally. The Bardstown Farmers Market is open until Halloween and they’d love to see you stop by! Plus, when you get your fall veggies, stop by the Extension Office for some great recipes for them! Also, be sure to check out the next page for the upcoming classes– a few of which involve cooking some of those fresh fall veggies. Enjoy! Making Healthy Accessing Embracing Life Promoting Healthy Securing Lifestyle Choices Nutritious Foods As We Age Homes and Financial Stability Communities
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Nurturing Families
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Empowering Community Leaders
Well That’s A Neat Idea!
Upcoming Events
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Mark Your Calendars!
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Cooking Squash and Pumpkin
At the Extension Office
6:00 p.m. FREE
October 5
Kids Program
At the Bloomfield Branch of the Library
12:00 p.m. FREE
October 10
Cooking Squash and Pumpkin
At the Bloomfield Branch of the Library
1:00 p.m. FREE
October 11
SOUP DAY!!
At the Extension Office
11:00a.m. -1:00p.m. FREE
October 17
Meats 101
At the Extension Office
5:30 p.m. FREE
October 24
Scam Jam
At the Senior Center
9:00 a.m.-2:00 p.m.
November 14
Crockpot Meals *please RSVP*
At the Extension Office
6:00 p.m. FREE
October 3
Follow us on Twitter! @NelsonCountyFCS Get tips and tricks on health, nutrition, finances and more! #FollowUs #GetGoodTips 2
Kentucky Cabbage
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Cabbage Au Gratin
Season: June through July and September through November.
4 cups cabbage, shredded 4 tablespoons butter or margarine, melted 11/2 tablespoons all-purpose flour 1/2 teaspoon salt 1 cup milk 1 cup Cheddar cheese, shredded 1 cup soft bread crumbs Boil cabbage in water (enough to cover) for . 5 minutes; drain. Make white sauce by combining 2 tablespoons melted butter, flour, and salt in a saucepan. Cook over low heat, stirring constantly, until bubbly. Gradually add milk. Cook, stirring constantly, until smooth and thick. Alternate layers of cabbage, cheese, and white sauce in a greased 11/2-quart casserole dish. Combine bread crumbs and 2 tablespoons melted butter. Sprinkle crumb mixture over casserole. Bake at 350째F for 25 min. Yield: 8 servings. Nutritional Analysis: 190 calories, 7 g protein, 15 g carbohydrate, 1 g fiber, 11 g fat, 20 mg cholesterol, 440 mg sodium.
Nutrition Facts: Cabbage is low in fat and calories and rich in vitamin A. Selection: Leaves should be crisp and free of insects and decay. Avoid burst heads. Storage: Cover loosely and store in refrigerator for up to 2 weeks. Wash just before using. Preparation: To boil: Do not use an aluminum pan. Cut cabbage into quarters and boil in water for 10 to 15 minutes until tender. Drain and serve hot. To steam: Place cabbage (shredded, wedges, or whole leaves) into steamer basket. Cook for 12 to 15 minutes, until tender. To bring out natural flavor, add apples, pears, raisins, curry, caraway, dill, or onions. Prepared by Pam Sigler and Sarah Brandl. Adapted from Vegetables for Wellness: Kentucky Cabbage (FSHE-9), Sandra Bastin, Ph.D., R.D. L.D., Food and Nutrition Extension Specialist.
Cole Slaw
1 small head cabbage, shredded 3 medium carrots, shredded 1 cup mayonnaise 1/3 cup sugar 1/4 cup cider vinegar In a large bowl, combine cabbage and carrots. In a small bowl, combine mayonnaise, sugar, and vinegar. Pour over cabbage mixture and toss to coat. Yield: 10 servings. Nutritional Analysis: 130 calories, 1 g protein, 17 g carbohydrate, 2 g fiber, 7 g fat, 5 mg cholesterol, 170 mg sodium. 3
Add a Little Green
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to Your Golden Years The recent economic recession has many people nervous about whether they have planned or are planning well enough for retirement. If you’re worried about not having enough money to last through your golden years, you’re not alone. With life expectancies longer than ever, six out of 10 baby boomers fear outliving their retirement funds more than they fear dying. While Social Security is one source of retirement income, it shouldn’t be your only one. Currently, Social Security replaces about 40 percent of the average wage earner’s income, with higher income earners receiving less of a percentage of their income. Despite your income level, you should plan to replace 70 to 90 percent of your pre-retirement income to live comfortably during retirement. This may seem like a monumental task, but you can do several things to build your retirement savings. Track your current expenses, and determine whether they are fixed or flexible. Fixed expenses are usually monthly, non-negotiable expenses and include items such as rent, mortgage payments, utility costs and car payments. Flexible expenses are those over which you have more control and can include groceries, travel, eating out and entertainment expenses. Plan to track them for at least a month. Identifying where your money goes will help you develop a realistic budget that can help you either save for or stretch your retirement dollars. Whether you’re planning for retirement or are already retired, you should consider ways to maximize your money. Depending on the amount of your assets, personal risk tolerance, retirement goals and anticipated length of retirement, you may consider a balanced financial portfolio that includes certificates of deposits, money market accounts, stocks, bonds and mutual funds. Before you invest, be sure that you are comfortable with the risk and terms of the investment. Many of the options that have the potential for the biggest returns can also result in some of the largest losses in principal. Remember if you are close to retirement or retired, it will be harder to recover from a significant loss of principal. Source: Jennifer Hunter, extension specialist
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Please
Advertise For Us!
We want as many people as possible to know about Soup Day! The Nelson County Extension Homemakers provide a wonderful, FREE lunch as a part of their community service project. Let everyone know!
The back side of the page is the flyer for Soup Day. Hang it in your place of work if you don’t mind! EVERYONE is invited! Kids, adults, men, women, young, old, everyone! Thanks for helping us get the word out! 5
o SOUP DAY
Stop by the Nelson County Extension Office 317 S Third Street
October 11, 2013 11:00 a.m.—1:00 p.m. to get your
FREE SOUP LUNCH! Soups, crackers, cookies & drinks all made by the Nelson County Extension Homemakers
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For the Kids
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8 Cooperative Extension Service NONPROFIT ORG US POSTAGE PAID BARDSTOWN KY PERMIT #028
University of Kentucky Nelson County 317 S Third Street Bardstown, KY 40004 502-348-9204
RETURN SERVICE REQUESTED
n Food for
T hought
Promise me you will not spend so much time treading water and trying to keep your head above the waves that you forget how much you have always loved to swim. -Tyler Knott Gregson
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