HOME, FARM, & GARDEN p.8 OUT & ABOUT p.16 SIMPLY DELICIOUS

with Rynn Hennings thehouseofelynryn.com

After a long day enjoying the water, I am always reminded of one of my favorite meals: fish tacos. This tradition harks back to a slow float down a long, lazy river years ago. The current was weak and the sun was hot, but the water was cool and inviting. Some of us slipped into the water to take a break from the baking sun and that is when I spotted a taco stand ahead. We sat outside, shaded by colorful umbrellas while we munched on fish tacos filled with white fish, colorful veggies, and topped with a creamy lime sauce. This recipe is similar to those tacos and is made with baked white fish for a healthy and delicious meal. I’ve included a recipe for pico de gallo for topping the tacos or eating with chips. These tacos are very easy to make and many of the vegetables can be chopped the day before if stored separately in the refrigerator. The pico de gallo and lime crema can also be made a day ahead. The recipe lists cod but most white fish will work just as well.

BAKED FISH TACOS

Servings: 6 | Prep Time: 30 mins | Cook Time: 25 minutes

Ingredients for Pico de Gallo

• 3 Roma tomatoes, seeded and chopped • 1/2 cup sweet onion, chopped • 1 jalapeno minced with membranes and seeds removed • 1 lime, juiced • 1/3 cup cilantro, chopped • 1/4 teaspoon salt

Ingredients for Lime Crema

• 1/4 cup mayonnaise • 1/4 cup sour cream • 2 tablespoons fresh lime juice (about 1 small lime) • 2 teaspoons sriracha hot chili sauce • 1 teaspoon sweet chili sauce • 1/8 teaspoon onion powder • 1/8 teaspoon garlic powder

Ingredients for Fish

• 1 1/4 pounds white fish fillet (cod used in this recipe) • Red pepper, ground • Salt • Black pepper • Cooking spray or cooking oil • 1 tablespoon butter

Ingredients for Tacos

• 1/2 cup corn, toasted (use fresh or frozen corn) • 1 tablespoon butter • (6) 6-inch flour tortillas • 1 cup purple cabbage, shredded • 1 cup iceberg lettuce, shredded • 2-3 green onions, chopped • 3 tablespoons cilantro, chopped • 1/2 avocado, sliced (sprinkle with lemon juice to prevent browning)

Directions for Pico de Gallo

1. Add tomatoes, onion, jalapeno, lime juice, cilantro, and salt. Stir. Let marinate for 30 minutes.

Directions for Lime Crema

1. Stir together the mayonnaise, sour cream, lime juice, hot and sweet chili sauces, onion powder, and garlic powder until well mixed. Place in the refrigerator.

Directions for Fish

1. Preheat the oven to 375 degrees F. 2. Coat the bottom of a baking dish with cooking spray or brush with cooking oil. Place the fish in the baking dish.

Sprinkle with red pepper, salt, and black pepper. Cut the butter into small pieces and place on top of the fish. Bake for 20 minutes or until the fish is flakey and no longer opaque. (Fish should be cooked to an internal temperature of 145 degrees F.)

Directions for Tacos

1. In a skillet, melt a tablespoon of butter and add fresh or frozen corn. Stir on medium heat until corn is cooked and starting to toast. 2. In a non-stick skillet, heat tortilla shells one at a time for a few seconds until starting to toast. Remove from heat and gently fold in half.

WATER WISDOM: STAY HYDRATED – STAY HEALTHY

Feeling thirsty? If so, did you know you may already be dehydrated? Symptoms of dehydration include less frequent urination, dark-colored urine, fatigue, dizziness, and confusion. On these hot and humid days, we need to consume enough liquid to help replace what we lose through perspiration. According to the Center for Disease Control (CDC), it is important to drink water when you’re doing physical activity or are out in the heat. Water helps your body: • Regulate normal temperature • Lubricate and cushion joints • Protect your spinal cord and other sensitive tissues • Rid waste through urination, perspiration, and bowel movements

Don't like the taste of water? Infused water may change your mind. Infused water is created by adding fresh fruits, vegetables, and herbs to water. Allowing the produce to sit in the water for several hours before serving creates the best flavor. Many recipes are available for infused water, but they do not always mention how to prepare and store the water safely.

STEPS TO CONTROL RISK

1. Keep the temperature of infused water at or below 41ºF.

Temperature is the only reliable way to prevent the growth of harmful bacteria. 2. Use good quality, unbruised produce. Bruised spots can introduce unwanted bacteria.

3. Wash hands thoroughly before preparing. 4. Rinse produce before adding it to water. 5. Use clean knives, prep surfaces and containers while preparing produce. Keep a cup of water handy, making it convenient to consume, but if infused water is kept out of the refrigerator: • Keep enough ice in the water so the temperature is 41ºF or below. To test, use a digital, tip-sensitive thermometer after preparing and note the time. Check the temperature

at least every two hours, stirring the water first before testing to get an accurate measurement. If above 41ºF, add ice as necessary to bring it down to 41ºF or below, stir and test again. An insulated cup may help keep it cold longer. • Allow infused water to sit out at room temperature no more than 4 hours. This is only safe if the temperature started at or below 41ºF. Throw out infusion after 4 hours at room temperature. Wash and sanitize the container before making a new infusion. Great for warm summer days, alongside a meal, or just to quench your thirst. Remember, recipes are just suggestions. Create your own favorite flavor combination and serve in a clear glass pitcher to show the beautiful colors.

STRAWBERRY MINT WATER

Serves 8. Serving Size: 1 cup (8 ounces). Prep time: 5 minutes. Chill time: 30 minutes or more. Total time: 35 minutes or more.

Ingredients

• 1 cup strawberries, washed and halved • 4 sprigs mint, washed • 1 cup ice • Water

Directions

Add halved strawberries to a 2-quart drinking pitcher. Slightly twist mint sprigs to release flavor and then add to drinking pitcher. Top with ice and then add water. For more flavor, chill for 30 minutes or more before serving. Nutrition Information per Serving: (Based on consumption of strawberries and mint) Serving Size: 1 cup (8 ounces). Vegetables: 0 cups. Fruits: ¼ cup. Calories: 6 calories. Carbohydrates: 1 gram. Fiber: 0 grams. Protein: 0 grams. Fat: 0 grams. Sodium: 10 mg.

CUCUMBER CITRUS WATER

Serves 8. Serving Size: 1 cup (8 ounces). Prep time: 5 minutes. Chill time: 30 minutes or more. Total time: 35 minutes or more.

Ingredients

• 1 cucumber, sliced • 1 orange, sliced • 1 lime, sliced • 1 cup ice • Water

Directions

1. Add cucumber, orange, and lime to a 2-quart drinking pitcher. 2. Top with ice and then add water. 3. Can be served immediately. However, for more flavor, chill for 30 minutes or more before serving. Nutrition information per serving: (Based on consumption of cucumber, orange, and lime.) Serving Size: 1 cup (8 ounces). Vegetables: ¼ cup. Fruits: ¼ cup, Calories: 11 calories. Carbohydrates: 3 grams. Fiber: 1 gram. Protein: 0 grams. Fat: 0 grams. Sodium: 10 mg.

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AUGUST

NATIONAL IMMUNIZATION AWARENESS MONTH

Vaccines are an important step in protecting against serious and sometimes deadly diseases. Even healthy adults can become seriously ill and can pass certain illnesses on to others.

Immunizations are especially important for older adults and for adults with chronic conditions such as asthma, COPD, diabetes, or heart disease. Medicare covers a number of vaccines for bene ciaries under Medicare Part B and the Medicare prescription drug plans (Part D). Ask a SHIIP counselor for more information.

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