tag:blogger.com,1999:blog-79521216813260852702024-03-24T16:40:55.775-04:00Eat Smart, Be Fit Maryland!
There are many ways you can help your family eat well and stay active while at home. Access emergency food and
school meals. Make the most of food resources, stay food safe, prepare quick and healthy meals. Take time each day
for physical activity. We are here to help your family stay healthy and safe during this time.Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.comBlogger508125tag:blogger.com,1999:blog-7952121681326085270.post-13366366143623738542021-04-12T09:00:00.001-04:002021-04-12T09:00:00.516-04:00We've Moved!!!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNg3QzhXwww7qXDX-IKfhiPcNrDQLc_mo9crUlsYY-hkzrzdbzwhGxPdfbkvVp02Ee7ES8OYeFCui-E3mCBSvGa0X56C6pq0rn1KSBzBHI8AKZq5IOdzCUlYNm1eE3QBeK6WUfr9vLyWs/s2000/weve+moved++page.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1639" data-original-width="2000" height="524" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNg3QzhXwww7qXDX-IKfhiPcNrDQLc_mo9crUlsYY-hkzrzdbzwhGxPdfbkvVp02Ee7ES8OYeFCui-E3mCBSvGa0X56C6pq0rn1KSBzBHI8AKZq5IOdzCUlYNm1eE3QBeK6WUfr9vLyWs/w640-h524/weve+moved++page.png" width="640" /></a></div><br /> Our blog site has moved, but we will still be sharing weekly nutrition and physical activity tips!<p></p><p>Visit our new blog site at: <a href="http://go.umd.edu/eatsmart-blog">go.umd.edu/eatsmart-blog</a></p><p><br /></p><p><br /></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-43794293056920698432021-04-06T10:59:00.001-04:002021-04-06T10:59:36.833-04:00Birds, Bees, Buds, Oh My! Citizen Science in your Garden!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi15FCPOoNcI-0h8mEjBGetVO39HkWYWL3RBJzpMGTzxAnLFpEg_r3l_TI8RIUsgEzU67o-fs8h-uZCHtRSfes-B9aX_Wtvhp-rLD9ANzlEK0p3Dz2J55zFbGxkVH1jIgS8dLmJCQNfVKk/s2048/shutterstock_616439375.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1367" data-original-width="2048" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi15FCPOoNcI-0h8mEjBGetVO39HkWYWL3RBJzpMGTzxAnLFpEg_r3l_TI8RIUsgEzU67o-fs8h-uZCHtRSfes-B9aX_Wtvhp-rLD9ANzlEK0p3Dz2J55zFbGxkVH1jIgS8dLmJCQNfVKk/w640-h428/shutterstock_616439375.jpg" width="640" /></a></div><br /><p></p><p>As winter begins to fade away and the weather starts to get warmer, our thoughts turn to spring plants beginning to bloom. We start dreaming of what to plant in our gardens, whether our garden is in pots on our patio or balcony, or we have a plot in our yard or local community garden. We want to get outside more to enjoy this explosion of nature in our gardens and parks. This also offers us a chance to become citizen scientists!</p><p>“What’s that?” you ask.</p><p><b>Citizen science</b> is the opportunity for everyone in our community to help scientists gather information. You get to be a scientist! With our help, scientists increase their knowledge of many different subjects in the natural world. Following simple instructions and using your phone or computer, anyone in the community can make observations and share them with scientists through special websites or apps. </p><p>For example - you observe how many times you see a specific type of butterfly visit a group of flowers over a 30 minute period. You record the location of the flowers, the date and the number of butterflies on a special website or app. This adds to the information scientists have about that particular butterfly.</p><p>Here are four of the best citizen science activity sites for all garden lovers. Best of all, you do not need your own garden to participate. You can make observations on a walk around your neighborhood, in your local park, or even out your window. Set up your free account and give them a try!</p><p><br /></p><h3 style="text-align: left;"><a href="https://pbskids.org/scigirls" target="_blank">SciGirls</a> (website and app available)</h3><p>This is a great introduction to citizen science. This PBS KIDS show highlights science projects that appeal to boys and girls. In 2015 all of their shows focused on citizen science. Watch this Flower Power episode (in <a href="https://pbskids.org/video/scigirls/2365471131" target="_blank">English</a> or <a href="https://www.youtube.com/watch?v=PjtRcwBNC4o&list=PLeE9Z9we25wSMv_Rh6yD7lNfIAfMBG4E2&index=3" target="_blank">Spanish</a>) to learn more about how citizen science works, and if you might like to try it. This episode also introduces <a href="https://www.usanpn.org/natures_notebook" target="_blank">Nature’s Notebook</a>, (website and app available), a wonderful citizen science tool kids can use with the help of an adult.</p><p><br /></p><h3 style="text-align: left;"><a href="https://budburst.org/" target="_blank">Budburst </a>(website only)</h3><p>Did you know that pollinators like bees, butterflies, birds, and even bats are responsible for one out of every three bites of food we eat? Their job is to move from flower to flower collecting and spreading pollen. They are important in helping plants to grow healthy fruits and seeds.</p><p>On Budburst you can help scientists figure out how climate change is affecting plants and their pollinators. All you need is a cell phone and 10 minutes. Log on to this site to get started: <a href="https://budburst.org/pollinators-and-climate " target="_blank">https://budburst.org/pollinators-and-climate </a></p><p><br /></p><h3 style="text-align: left;"><a href="https://www.bumblebeewatch.org/" target="_blank">Bumble Bee Watch</a> (website and app available)</h3><p>Bees are one of the most helpful pollinators in our gardens. They are easy to recognize, fun to watch, and can be found around flowers and gardens in your yard or local park. Bumble bee watching is a simple way to become a citizen scientist. All it takes is three steps:</p><p></p><ol style="text-align: left;"><li>Take a photo of a bumble bee</li><li>Upload it to the Bumble Bee Watch site</li><li>Identify which bumble bee you think it is with the helpful tools provided on the site.</li></ol><p></p><p>If you want to watch a step by step explanation of how to add your bumble bee photos and information watch this video: <a href="https://youtu.be/p7Kp3Awf2MQ">https://youtu.be/p7Kp3Awf2MQ</a> <br /><br /></p><h3 style="text-align: left;"><a href="https://ebird.org/home" target="_blank">eBird</a> (website and app available)</h3><p>This site is one of the best to learn about the birds that visit your garden and local neighborhood. Birds enjoy the seeds from your flowers, and sometimes eat a peck or two of your tomatoes or other vegetables. They also help pollinate flowers and have the important job of eating caterpillars that may be munching on the leaves of your plants.</p><p>You can watch birds from the window of your home and add what you see on eBird. You do not even need to go outside!</p><p>In the Bird Academy Play Lab, the Bird Song Hero game is a great way for all ages to learn how to listen to bird songs. This helps you to identify the birds when you see them in your garden. Click on this link for the tutorial and give it a try: <a href="https://academy.allaboutbirds.org/features/bird-song-hero/bird-song-hero-tutorial">https://academy.allaboutbirds.org/features/bird-song-hero/bird-song-hero-tutorial</a></p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-5285139612174983222021-03-29T09:00:00.001-04:002021-03-29T09:00:02.640-04:00Pairing Pantry Staples for Quick Easy Meals<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCrqyubycll2ogcQ2Lm4oZpZy98AaZ9d01ZkUQCXEklTFLMEtbL0n5PBAHNzGTQ7Sh3Krc8ulcCWgmSQfhD-LtH9ZzjEg9uF6v2LPOcGQLmAG3Gpg1EevQiDXMkp4Lfpn9bimn9ySRJ_w/s943/food+pantry+finds.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="477" data-original-width="943" height="325" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCrqyubycll2ogcQ2Lm4oZpZy98AaZ9d01ZkUQCXEklTFLMEtbL0n5PBAHNzGTQ7Sh3Krc8ulcCWgmSQfhD-LtH9ZzjEg9uF6v2LPOcGQLmAG3Gpg1EevQiDXMkp4Lfpn9bimn9ySRJ_w/w640-h325/food+pantry+finds.PNG" width="640" /></a></div><br /><p></p><p><i>I’m HUNGRY.... I need a snack! Is it lunchtime? What’s for dinner? </i>How often have we heard these things? Once hunger hits, we want to eat right away, and it’s not always easy to make the healthiest choices. </p><p>The key to healthy meals is to keep common pantry items that pair well together. You know how some things just go together? Think peanut butter and jelly, chips and salsa, meat and potatoes. When you have a variety of pantry items to choose from, it’s simple to make quick, easy meals. </p><p>Here are a few recipes that family members will approve and should make meal time more enjoyable. </p><p></p><h3 style="text-align: left;"><b><br />Recipes:</b></h3><p></p><p></p><ul style="text-align: left;"><li><a href="https://eatsmart.umd.edu/recipe/breakfast-roll" target="_blank">Breakfast Roll-Up </a></li><li><a href="https://eatsmart.umd.edu/recipe/apple-cinnamon-oatmeal">Apple Cinnamon Oatmeal</a></li><li><a href="https://eatsmart.umd.edu/recipe/myplate-salsa">My Plate Salsa</a></li><li><a href="https://eatsmart.umd.edu/recipe/pineapple-orange-frozen-yogurt" target="_blank">Pineapple Orange Frozen Yogurt</a> </li><li><a href="https://eatsmart.umd.edu/recipe/tasty-tuna-lettuce-wraps" target="_blank">Tasty Tuna Lettuce Wraps </a></li><li><a href="https://eatsmart.umd.edu/recipe/make-it-myself-pizza" target="_blank">Make it Myself Pizza </a></li><li><a href="https://eatsmart.umd.edu/recipe/easy-red-beans-and-rice" target="_blank">Easy Red Beans and Rice </a></li><li><a href="https://eatsmart.umd.edu/recipe/beef-and-potatoes" target="_blank">Beef and Potatoes </a></li></ul><p></p><p><br /></p><p><b><u>Breakfast Buffet -</u></b> Some mornings are slower paced, so we might have more time to prepare and eat a meal. On those mornings, we might like to heat up some oats, spices and apples and enjoy a piping hot bowl of <a href="https://eatsmart.umd.edu/recipe/apple-cinnamon-oatmeal" target="_blank">Apple Cinnamon Oatmeal </a></p><p>Other mornings may feel chaotic as family members rush to start school or head out for the day. On days like this, quick and simple is best. Are you a fan of peanut butter and jelly? If so, you might like a <a href="https://eatsmart.umd.edu/recipe/breakfast-roll" target="_blank">Breakfast Roll-Up </a>which is a perfect grab and go option. These roll-ups are kid-friendly and can be made with ease. Make them ahead of time and store in the refrigerator for quick and easy access. </p><p><b><u><br />Healthy Snacks </u></b>- Snacks are important to curb hunger and help us re-energize so we can get through the day. If you are looking for a hearty snack and like chips and salsa, try adding some black beans, corn and diced peaches together. This <a href="https://eatsmart.umd.edu/recipe/myplate-salsa" target="_blank">My Plate Salsa</a> will satisfy your hunger! Or, you may want to cool down with a refreshing tropical treat. This P<a href="https://eatsmart.umd.edu/recipe/pineapple-orange-frozen-yogurt" target="_blank">ineapple Orange Frozen Yogurt </a>is tangy and bursting with vitamin C. Whip it up and enjoy it soon after, or make ahead and store in the freezer so it’s ready to go when you want it. </p><p><br /><b><u>Simple Lunches </u></b>- Lunchtime gives us a mid-day break and a chance to refuel. You might want to enjoy a protein packed, power lunch with some <a href="https://eatsmart.umd.edu/recipe/tasty-tuna-lettuce-wraps" target="_blank">Tasty Tuna Lettuce Wraps</a>. If you are looking for something warm and toasty, try <a href="https://eatsmart.umd.edu/recipe/make-it-myself-pizza" target="_blank">Make it Myself Pizza</a>. The zesty sauce and melted cheese will be sure to please. </p><p><b><u><br />Busy Weeknights </u></b>- Work, school, sports and homework. Who has time to cook dinner? Busy weeknights can be stressful but don’t let it get the best of you. When you plan ahead and stock up on popular pantry products, you can put together a healthy meal in no time! Dinner can be as simple as <a href="https://eatsmart.umd.edu/recipe/beef-and-potatoes" target="_blank">Beef and Potatoes</a>. Add a green salad or heat up a can of green beans, and dinner is served. If you are looking for a vegetarian meal, <a href="https://eatsmart.umd.edu/recipe/easy-red-beans-and-rice" target="_blank">Easy Red Beans and Rice</a> is a savory choice and offers a nice balanced mix of protein, carbohydrates and fiber. Want to save more time? Try preparing the rice in advance, store in the refrigerator and just reheat when needed. </p><p><br />Bon Appetit!</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-16074553108587252972021-03-22T09:00:00.001-04:002021-03-22T09:00:00.397-04:00How to Build a Casserole<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyqaKFzMYBGvFX4DopR43FfDtI06GyDk4mx5sxwz501qf_qZX-CBB7pUBabzzdVj3DQfInGzTrqMIqjrx5xCjTKAGXxedM3hqRDKKzrwcPCXv5uBhV6K3NbuC39lXisC8x5QIUM6R-gv8/s2048/shutterstock_589515245.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1366" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyqaKFzMYBGvFX4DopR43FfDtI06GyDk4mx5sxwz501qf_qZX-CBB7pUBabzzdVj3DQfInGzTrqMIqjrx5xCjTKAGXxedM3hqRDKKzrwcPCXv5uBhV6K3NbuC39lXisC8x5QIUM6R-gv8/w640-h426/shutterstock_589515245.jpg" width="640" /></a></div><p></p><p>Looking for a new and healthy meal for the whole family? Of course you are! This is always the challenge. Let’s talk about casseroles for a minute. Unfortunately, casseroles have gotten a bad rap over the years and have been used as a last resort when meal planning. Let’s bring back the casserole as an easy go-to option in your home. With a little help and creativity, we can get those casseroles back on the family menu!</p><p><b><br />Convenience!</b></p><p>A casserole is really designed to be the <b>whole </b>meal. If you make a casserole there should be no need to make several other dishes. Just a casserole and a side salad or apple sauce for the kids, and you have a super simple meal. Many casseroles are considered “one pan” meals since they can be prepared in a baking dish and put right in the oven. Casseroles can be assembled whenever you have a little extra time and stored for a few days in the refrigerator. On a busy evening, simply remove from the refrigerator and heat. And don’t forget the leftovers are a great option for lunch the next day. *<b>Tip! </b> Double your recipe and freeze for next week! You’ll be glad you did.</p><p><br /><b>Balance!</b></p><p>Most casseroles contain at least 3 or 4 of the 5 food groups in one dish: grain, vegetable, protein, and dairy. This is an easy way to get your family to eat a <b>wide variety </b>of foods, making a casserole a healthy go-to family dish. You can follow a recipe or easily create your own casserole by using ingredients that you and your family enjoy. </p><p><br /></p><p><b>HOW TO BUILD A CASSEROLE</b></p><p><u>Start</u> with a <b>GRAIN</b>. You can use whole wheat <b>pasta</b> of any sort, <b>brown or wild rice, quinoa,</b> and <b>riced cauliflower </b>or <b>riced broccoli</b> are also great low-calorie substitutes for grains. </p><p><u>Add</u> a <b>VEGETABLE</b> or two. Choose vegetables that make good sense in the casserole. Make sure they are cooked until tender before adding and chopped small enough to mix in well. *<b>Tip!</b> Chop and saute spinach or kale as another great way to “add in” more greens.</p><p><u>Choose</u> a <b>PROTEIN</b>. Depending on the casserole you might add in <b>chicken, beef, venison,</b> or even a can of <b>tuna</b>. Chicken can be canned or cooked ahead of time. Fresh Rotisserie chicken is also available at most stores and makes a convenient add-in to your casserole. *<b>Tip! Beans</b> are also a good source of protein and a great way to stretch the recipe.</p><p><u>Don’t forget</u> the <b>DAIRY</b>. It’s not hard to include dairy in your casserole. Low-fat shredded cheese can be added in or sprinkled on top. Some casseroles include plain yogurt or low-fat cottage cheese for a creamy crowd pleaser. *<b>Tip!</b> To save calories only sprinkle cheese on top when ready to serve.</p><p><u>Finish with flavor. </u>Casseroles can be filled with tasty flair. Try using a cream soup, thinned with chicken or beef stock. Saute some onions and garlic to add additional flavor. Other herbs and spices include: garlic powder, Italian seasoning, sage, thyme, basil, or your own favorite seasoning blend.</p><p><br /></p><p><b>BOWLS</b></p><p>A recent trend that is a close relative to the casserole are BOWLS. A BOWL is simply the layering or placing of all meal components into one bowl. Generally, bowls include a grain of some sort, prepared veggies and meat. Frequently a sauce is prepared and applied for added flavor. Toppings can be simple or unique depending on the recipe and the tastes of the crowd.</p><p>Ingredients for bowls can be prepared any time and kept in individual containers in the refrigerator. These ingredients can be accessed and heated in the microwave for a quick, and healthy meal on the go; or set out all the ingredients and have family members prepare their own BOWL for a fun and healthy family meal.</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-68547757148737494772021-03-12T15:06:00.004-05:002021-03-16T11:07:04.705-04:00Pandemic EBT Frequently Asked Questions (FAQs)<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvgtf9_6M1C99qRmjLJTJfkafKQmwT9FprnwXoMfx6Le2nipjQXg6U237KiIFUGtTSP_q-oqmdANW_fvo7RAmIywJH_ZVXJCIS3yG3yxlKcbKtj6Uer-wtp3Vz-b3ZsIaCmbCVqdOVQag/s1200/P-EBT+Benefits+Copy.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvgtf9_6M1C99qRmjLJTJfkafKQmwT9FprnwXoMfx6Le2nipjQXg6U237KiIFUGtTSP_q-oqmdANW_fvo7RAmIywJH_ZVXJCIS3yG3yxlKcbKtj6Uer-wtp3Vz-b3ZsIaCmbCVqdOVQag/w640-h334/P-EBT+Benefits+Copy.png" width="640" /></a></div><p></p><p>Many Marylanders are eligible for Pandemic EBT (P-EBT). This program is a huge source of support for families during the COVID-19 pandemic. With the help of No Kid Hungry, Maryland SNAP-Ed has compiled the following Frequently Asked Questions to help you understand the program.</p><p> <br /><b>What is P-EBT?</b></p><p>P-EBT is a federal nutrition program that provides a grocery benefit to families to purchase food during pandemic-related school closures. P-EBT benefits were first available in the spring of 2020 for families with school-aged children. These benefits were provided to replace the school meals that kids were missing since schools were closed.</p><p>To learn more about P-EBT in Maryland, visit: <a href="https://dhs.maryland.gov/p-ebt/">https://dhs.maryland.gov/p-ebt/</a></p><p><br /></p><p><b>Who is eligible?</b></p><p>Children enrolled in school who qualify for Free and Reduced Meals (FARM) have been eligible to receive the benefit since the program started in spring 2020 - this includes school-aged children receiving SNAP benefits.</p><p>For the 2020-2021 school year, children age 0-6 are also eligible if they are in families receiving SNAP.</p><p>If your child attends a Community Eligibility Provision school (schools that provide free school meals to all students) all students are eligible for P-EBT.</p><p>Children must also be attending school virtually or on a reduced schedule to be eligible for P-EBT. </p><p><br /></p><p><b>How much is the benefit?</b></p><p>P-EBT funds are calculated based on the number of days students are out of the school building due to the pandemic. The funds are intended to allow families to purchase food that might otherwise have been provided by school meals.</p><p>From March through June 2020, the benefit was $5.70 per day. Because nearly every student in Maryland was out of school, most eligible students received a total of $367 for March through June.</p><p>For the 2020-2021 school year, the benefit was increased to $6.82 per day for each school day in which in-person learning was impacted due to the pandemic. Because school districts across Maryland have varied in how they have handled in-person learning this school year, the total benefit each student receives will vary. The maximum benefit is about $34 per student, per week. </p><div><br /></div><p><b>Do families need to apply or take any action in order to receive P-EBT benefits?</b></p><p>P-EBT benefits are provided to most eligible children and students automatically. So, most families do not need to do anything to receive these benefits. Last year, children in families with SNAP received P-EBT benefits on their existing SNAP EBT card, and that will probably happen again this year. </p><p>Students who are enrolled in the Free and Reduced-Price School Meal programs (but not receiving SNAP) were automatically mailed P-EBT cards last year, based on the address on file with their school. It is most likely that P-EBT benefits for this year will be added to those existing P-EBT cards that families received last year.</p><p>The most important things families can do now is:</p><p></p><ul style="text-align: left;"><li>Make sure their address with their school is up to date</li><li>Complete the <a href="https://state.nokidhungry.org/maryland/karmic_resources/school-meal-benefit-application-links/" target="_blank">Free and Reduced Meal application</a> for their school.</li></ul><p>We expect that students who were eligible for Free and Reduced-Price School Meals in the 2019-2020 school year will continue to be eligible for P-EBT this year based on last year’s status. However, students that have graduated or moved are no longer eligible.And if your child started Kindergarten this year, transferred from another school district, or if your family had a change in income, complete the Free and Reduced-Price School Meal forms as soon as possible as you may be eligible for P-EBT benefits.</p><p><a href="https://state.nokidhungry.org/maryland/karmic_resources/school-meal-benefit-application-links/" target="_blank">School Meal Benefit Application Links for Maryland School Districts</a></p><p><br /></p><p><b>When will I receive my benefits?</b></p><p>The federal government has to approve each state’s plan for distributing P-EBT benefits for the 2020-2021 school year. This has been a slow process, since plans must detail how they will calculate each student’s benefit based on the county’s reopening status, and whether the students have remained virtual, participated in hybrid instruction, or returned to school. You can check the status of each state’s plan approval <a href="https://www.fns.usda.gov/snap/state-guidance-coronavirus-pandemic-ebt-pebt" target="_blank">here</a>.</p><p>Even though this process is moving slowly, families will receive the full amount of benefits for the entire school year .</p><p>If you’ve lost your card, call the Maryland EBT Customer Service at 1-800-997-2222 or go to <a href="http://ConnectEBT.com">ConnectEBT.com</a> to report the card lost.</p><div><br /></div><p><b>What should I do if my family needs funds for groceries now?</b></p><p>While we wait for the distribution of P-EBT benefits, take advantage of food access resources in your community: food pantries, free school meals, and other food distribution programs. Do not hesitate to seek help. MANY people are in need right now, including many who have never had to seek food assistance before:</p><p></p><ul style="text-align: left;"><li>Find free meals and food near you by texting the word FOOD to 877-877. </li></ul><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGi3AovpZuik3_ACPb8GamSRJdObOnWEA4SvLYHh-yZG8c0hXTKQW-016gGpRB-tYRG-fADrd7Fbaf82Q-XdxhOmgxvwkX7QlW8samykPIR84Zb6Tw682FcnFlT9WvYLh8vQws0ZWX7NM/s318/textfood.png" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="159" data-original-width="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGi3AovpZuik3_ACPb8GamSRJdObOnWEA4SvLYHh-yZG8c0hXTKQW-016gGpRB-tYRG-fADrd7Fbaf82Q-XdxhOmgxvwkX7QlW8samykPIR84Zb6Tw682FcnFlT9WvYLh8vQws0ZWX7NM/s0/textfood.png" /></a></div><p></p><p></p><ul style="text-align: left;"><li>Call 211, or visit <a href="http://211md.org">211md.org</a> to locate food assistance and other resources.</li><li>Pick up free school meals. Consult your local school district’s website, or find statewide sites at <a href="http://mdsummermeals.org.">mdsummermeals.org.</a></li><li>Apply for SNAP online: <a href="https://mydhrbenefits.dhr.state.md.us/dashboardClient/#/home">https://mydhrbenefits.dhr.state.md.us/dashboardClient/#/home</a></li><li>Get personalized help applying for SNAP from Catholic Charities (1-667-600-2291) or Maryland Hunger Solutions (1-866-821-5552).</li><li><span id="docs-internal-guid-1f9a0f09-7fff-1442-abab-69be5e9f7d51"><span style="font-family: Arial; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">If you have young children, you may be eligible for food assistance from the Women’s Infants and Children's Program, or WIC. Call 1-800-242-4WIC for more information or to apply.</span></span></li></ul><p></p><p><b><br /></b></p><p><b>It sounds like families will be receiving a large lump sum once benefits are distributed. How can folks check and manage their balance?</b></p><p>There are four ways to check your balance:</p><p></p><ul style="text-align: left;"><li>Check your last grocery store receipt.</li><li>Use the Website - you can set-up a User ID and Password to check your account balance and also view transaction history. <a href="https://www.connectebt.com/">https://www.connectebt.com/</a></li><li>You can call the Customer Service Call Center. Your balance is provided as soon as you enter your card number. 1-800-997-2222</li><li>Download the FreshEBT here: <a href="https://www.freshebt.com/state/maryland/.">https://www.freshebt.com/state/maryland/.</a> In addition to being able check your fund balance, the app has features like a map that shows farmers markets and stores that accept SNAP.</li></ul><p></p><p><b><br />Do you have any tips about how families might manage the funds when they come through to make the most of them?</b></p><p>When you receive the initial balance, use the opportunity to restock your pantry. Pantry foods last a long time and can be the start of many meals:</p><p></p><ul style="text-align: left;"><li><a href="https://drive.google.com/file/d/1_mF1IE3XM8oO3yausCnjfE2foZR1htRa/view?usp=sharing" target="_blank">Stock Up on Pantry Foods</a></li><li><a href="https://drive.google.com/file/d/1vSThTCGgCMRzG7qBDSRuphHEISAxDaHA/view?usp=sharing" target="_blank">Keep Healthy Snacks on Hand</a></li><li><a href="https://eatsmart.umd.edu/resources/cooking-five-ways" target="_blank">Cooking Five Ways with Pantry Foods</a></li></ul><div><div><div><br /></div><div>P-EBT funds are good for one year. Don’t spend it all at once! Use the funds to buy what you need, and save the rest for purchases throughout the year. Meal planning can help you stretch your food dollar. Check out these resources:</div></div><div><ul style="text-align: left;"><li><a href="https://drive.google.com/file/d/1FLZKbS0pIB85_P5_pPpAuoEvHmodzps8/view?usp=sharing" target="_blank">Stretching Your Dollar</a></li><li><a href="https://spendsmart.extension.iastate.edu/plan/menu-planning/" target="_blank">How to Plan a Menu</a></li><li><a href="https://iastate.app.box.com/s/nwecdndbm5ighioz3suu" target="_blank">Menu Planning Worksheet</a></li><li><a href="https://video.link/w/vpxP" target="_blank">Kid-Friendly Lesson on Meal Planning</a></li></ul></div><div><span style="white-space: pre;"> </span></div><div>Make the most of the food you purchase, receive through school meals, or from food pantries so nothing goes to waste. Check out SNAP-Ed’s series on “Making the Most” of food access resources:</div><div><br /></div><div><a href="https://youtube.com/playlist?list=PLpZJJh_4aDNPG7_2xf9nxMeh_nfKsH9yU" target="_blank">Maryland SNAP-Ed Making the Most Cooking Series</a></div><div><br /></div><div><br /></div><div><b>Who can I contact if I have issues with my P-EBT benefits?</b></div><div><br /></div><div>Submit your concerns or questions via the <a href="https://docs.google.com/forms/d/1P4IxDcXfhILxAQsAbGOmSmtTtPQTma4OsIQP95TOO2Q/viewform?ts=5ef119a6&edit_requested=true" target="_blank">Customer Inquiry Form </a>on the <a href="https://l.facebook.com/l.php?u=https%3A%2F%2Fdhs.maryland.gov%2Fp-ebt%2F%3Ffbclid%3DIwAR2Ffix2UWos2QEoFScYT6hW3MNPk-z-sOpFzF6gt2u9lkk3it0QPoqFGck&h=AT0i9g3-50a1m5usPsmnCWzB7Lqy-KZ8q4AATuKdX1TqxugfE7qaO_RHAnt67-KTBZJXDJaYejtEiCjD0d5OY0sydGKO0YByW324pkgmRu_gueCY7dd_eFs4qH3P5ootfm8sH8BKSGNZkDjrAA&__tn__=R-R&c[0]=AT0SmKULlIJVe5m27wCzt5jWPt0hZ19QCKzNeXmYSTjz8cjHeYBOo_ld-j1_7Vt8Yeh8Ib2L6WJhbMeZEEZ6U2MsP-0WcNWMkCZdCMvuChkdg4Hs-LIf7FhJtDU2n1xrZfCIxVO8IIZpaKGo1LewvyEtSnaYvC0taKvKQutlaD_iXc0zetcjPHIme0dbw8qHu1RwzDw" target="_blank">Maryland P-EBT website</a>.</div></div><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com2tag:blogger.com,1999:blog-7952121681326085270.post-81479870358675786462021-03-01T09:00:00.001-05:002021-03-01T09:00:07.225-05:00Spotlight on Mangos<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbxJ92RFWXvBNCLP1LB4hElhs-_RZino-5exF0Mjt7S62jygbFKRyi7NkF0c2zc2YdfC7le_kZAGGUodACwiyW_vbg4BS5h5Zvf7qMCpnqtUUsi8lqBjSUpaqdKNE63Zq96JLng58nDaY/s2048/shutterstock_385801849.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbxJ92RFWXvBNCLP1LB4hElhs-_RZino-5exF0Mjt7S62jygbFKRyi7NkF0c2zc2YdfC7le_kZAGGUodACwiyW_vbg4BS5h5Zvf7qMCpnqtUUsi8lqBjSUpaqdKNE63Zq96JLng58nDaY/w640-h480/shutterstock_385801849.jpg" width="640" /></a></div><br /><span style="font-size: x-large;"><b><u> Recipes</u></b></span><p></p><p><a href="https://eatsmart.umd.edu/recipe/fruit-salad-jicama" target="_blank">Fruit Salad with Jicama</a><br /><a href="https://eatsmart.umd.edu/recipe/mango-salsa" target="_blank">Mango Salsa</a><br /><a href="https://eatsmart.umd.edu/recipe/mango-smoothie" target="_blank">Mango Smoothie</a><br /><a href="https://eatsmart.umd.edu/recipe/rainbow-salad" target="_blank">Rainbow Salad</a><br /><a href="https://eatsmart.umd.edu/recipe/rainbow-wrap" target="_blank">Rainbow Wrap</a></p><p>What fruit is related to cashews and pistachios, and was first grown in India over 5,000 years ago? Answer: Mangos! While mangos are popular for their tropical flavor, they are also very good for you! Mangos pack a big punch of vitamin C. A ¾ cup serving provides 50% of the recommended daily amount. They also contain good amounts of vitamin A and B as well as folate. The fiber in this tropical favorite helps with digestion and feeling full after eating. Keep reading for some tips on how to buy, store, and cook with mangos! </p><p><b><br />Buying</b></p><p>Mangos come in many forms at the grocery store.</p><p></p><ul style="text-align: left;"><li><u>Fresh</u> - Fresh mangos will be in the produce section and may come in a variety of colors; green, yellow, and red. Color does not indicate the ripeness of the fruit, so instead judge by how it feels. A ripe mango will be slightly soft. Harder, unripe mangos will ripen with time, like a peach or avocado. </li><li><u>Frozen</u> - Frozen mangos are a time-saver as they are already peeled and diced. You can use them straight from the freezer for smoothies. Once thawed, the frozen mangos will be softer than fresh mangos but can still be used in most recipes. </li><li><u>Canned and Dried</u> - Mangos also come canned and sometimes even in individual serving cups. Look for the mangos packed in 100% juice. Dried mangos can be a sweet, chewy treat! Choose dried mangos that don’t have added sugar - they are already sweet enough. </li></ul><p></p><p><br /></p><p><b>Storing</b></p><p>If you have unripe mangos, ripen them on the counter at room temperature until they become soft, which may take a few days. Or, place them in a paper bag to help the process. Once a mango is ripe, it should be kept in the refrigerator, for up to 5 days. Cut mango can be stored in a sealed container for several days or in the freezer for up to six months. </p><p><br /></p><p><b>Cooking</b></p><p>The first step in cooking with mangos is to cut them up. This can be tricky if you don’t know how. There is a large, flat pit or seed inside the mango which needs to be cut around. There are multiple methods to do this easily. Try <a href="https://www.mango.org/how-to-cut-a-mango/" target="_blank">this quick method</a> for cutting into cubes, or try it <a href="https://youtu.be/mDHSf7LVWJA" target="_blank">like in this video</a> to get bigger slices. Below are some ideas for incorporating mangos into your meals anytime of day: </p><p></p><ul style="text-align: left;"><li><u>Breakfast</u>: Try making <a href="https://eatsmart.umd.edu/recipe/peach-muffins-oatmeal-toppings" target="_blank">Peach Muffins with Oatmeal Topping</a> but replace the peaches with diced mango. For a tropical flavor, put diced mango and shredded, unsweetened coconut on top of oatmeal or pancakes. </li><li><u>Lunch:</u> Mangos make a great addition to sandwiches, <a href="https://eatsmart.umd.edu/recipe/rainbow-wrap" target="_blank">wraps</a>, and <a href="https://eatsmart.umd.edu/recipe/rainbow-salad" target="_blank">salads</a>. You can even add them to a quesadilla!</li><li><u>Snack</u>: Mangos add sweetness to any <a href="https://eatsmart.umd.edu/recipe/mango-smoothie" target="_blank">smoothie</a>. You can get creative with your own recipe! Jazz up plain yogurt with some diced mango mixed in. For a hearty snack, make some mango toast. Spread a layer of peanut or sunflower butter on toasted whole wheat bread, then place thin slices of mango on top.</li><li><u>Dinner</u>: Grilling some chicken or fish for dinner? Serve it with this zesty <a href="https://eatsmart.umd.edu/recipe/mango-salsa" target="_blank">Mango Salsa</a>, which also makes a great topping for black beans and rice. Mix mango chunks into your favorite veggie stir fry for a new twist! </li></ul><p></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com1tag:blogger.com,1999:blog-7952121681326085270.post-20435649447289688652021-02-22T09:46:00.004-05:002021-02-22T09:46:44.211-05:00Saving Money on Food Away from Home<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3bV_fmoiTBygutZ3P2YKmvuJufC7rT8DcP10dPIYoYjsP67B_lvaF5Pe-38d-CbB1CCT7GFdYe7C2VcnmCnPHh0QwcA2cJqWM1zLTkBafHSYIkat8MZ_-RCpdhySdPRJPAc8dQ4kWX2I/s2048/michael-longmire-lhltMGdohc8-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1475" data-original-width="2048" height="461" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3bV_fmoiTBygutZ3P2YKmvuJufC7rT8DcP10dPIYoYjsP67B_lvaF5Pe-38d-CbB1CCT7GFdYe7C2VcnmCnPHh0QwcA2cJqWM1zLTkBafHSYIkat8MZ_-RCpdhySdPRJPAc8dQ4kWX2I/w640-h461/michael-longmire-lhltMGdohc8-unsplash.jpg" width="640" /></a></div><p>Prepared convenience food options and food from restaurants can be quick and also enjoyable, but may also increase the amount of money that you spend on food. Think about how often you eat at restaurants or buy convenience food rather than prepare meals and snacks at home. What are some of your favorite foods to eat on the go? </p><p>Most of us enjoy eating out, and sometimes we need to buy ready-to-eat foods when we don’t have time to cook. Careful planning and budgeting can help you manage your food budget so that you can afford food away from home occasionally. </p><p>Here are a few ideas for saving money on food away from home: </p><p></p><ul style="text-align: left;"><li><b>Budget:</b> How much of your food budget can you afford to spend on food away from home each week? Knowing this can help you plan when you can go out. <br /><br /></li><li><b>Coupons:</b> Look for coupons or specials you find in the newspaper or online. Many restaurants offer coupons or loyalty discounts through their apps or on their websites. <br /><br /></li><li><b>Avoid the “Super Sized”</b>: Buy the regular size portions, or consider sharing a meal with another family member. Consider drinking water, or ordering the smallest sized beverage.<br /><br /></li><li><b>Kids Meals:</b> Order a kid’s meal for yourself. Portions are smaller and the price is too! <br /><br /></li><li><b>Order the Main Dish Only:</b> Buy carry-out for the main dish of a meal and prepare the rest of the meal at home. You could purchase a pre-baked whole chicken and add it to vegetables and a salad that you prepare at home. <br /><br /></li><li><b>Save Some for Later:</b> Many restaurant portions are large enough to divide in half. Eat half now, and enjoy the other half for lunch tomorrow. This will save money and calories, too. <br /><br /></li><li><b>Healthy Snacking: </b>Healthy snacking throughout the day keeps our hunger down so we don’t spend extra money on food because we are extra-hungry. Apples, chopped up vegetables (such as carrots), and granola bars all travel well and help us make choices that are better for our bodies and our wallets. </li></ul><p></p><p>Here are some make-ahead convenience food ideas that you can take with you when you are on the go:</p><p><a href="https://www.eatsmart.umd.edu/recipe/pumpkin-oatmeal-energy-bites" target="_blank">Pumpkin Oatmeal Energy Bites</a></p><p><a href="https://www.eatsmart.umd.edu/recipe/banana-burritos">Banana Burrito</a></p><p><a href="https://www.eatsmart.umd.edu/recipe/breakfast-roll" target="_blank">Breakfast Roll-up</a></p><p><a href="https://www.eatsmart.umd.edu/recipe/rainbow-wrap" target="_blank">Rainbow Wrap</a></p><p><br /></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-31506960489291665852021-02-15T09:00:00.019-05:002021-02-15T09:00:00.309-05:00Help! I Don’t Have the Ingredients for My Recipe.<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuI5todYCLxjEZHBNo4FrVdtbSgdjb_g-xgDjxJ0fLsIi-exPlWmU_owEv4raPWmnDQAeIcSRMydDi5O5sXiYCRRp33XcsagEKsM3CF5yukHgDuytjrVLLoeAnJQyDN-H3PAs8i9Q1BHs/s1200/healthy+substitutions.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuI5todYCLxjEZHBNo4FrVdtbSgdjb_g-xgDjxJ0fLsIi-exPlWmU_owEv4raPWmnDQAeIcSRMydDi5O5sXiYCRRp33XcsagEKsM3CF5yukHgDuytjrVLLoeAnJQyDN-H3PAs8i9Q1BHs/w640-h334/healthy+substitutions.png" width="640" /></a></div><p>Have you searched for an ingredient in a recipe then suddenly realize you are missing it? Or, at the grocery store to learn that the items needed are not on sale or available? If so, you are not alone. There are many ways for you to enjoy your favorite meals and recipes missing an ingredient. Swapping ingredients is a creative way to learn more about how to cook different foods. This also saves you from making an extra trip to the store and great for making healthy food choices. You may find yourself enjoying the recipe more with the new ingredients.</p><p>Here are healthy food swapping strategies to save your recipe when missing ingredients.</p><p></p><ul style="text-align: left;"><li><b>Protein swap.</b> A recipe may call for meats that are more than you are willing to pay. Boneless pork chops can be swapped for chicken breast for less money. Swapping higher fat content ground beef (80/20) for lean ground beef of 10% or less is another excellent choice. Selecting ground turkey is another healthy option to choosing ground meat. The next time you are at the store searching for ground meats, price compare ground turkey and beef and the quantity offered. Lastly, consider switching meat for beans that offers a healthy source of protein and a wonderful substitute. To learn creative ways on how to cook beans, visit our <a href="https://drive.google.com/file/d/1jmlVPz6hecTd1Vdb4AJLMi_oatq8lxvQ/view" target="_blank">Cooking Beans 5 Ways</a></li></ul><p></p><p></p><ul style="text-align: left;"><li><b>Fruit and Vegetable swap</b>. Switching frozen and canned vegetables for fresh fruits and vegetables This is a great tip for making sure fruits and vegetables are included in meals during the winter months when the price of fresh vegetables is higher. Experiment with different recipes and meal combinations using different <a href="http://eatsmartmd.blogspot.com/2020/05/all-forms-count.html#more" target="_blank">forms of fresh, frozen, and canned fruits and vegetables</a>.</li></ul><p></p><p></p><ul style="text-align: left;"><li><b>Herbs and spice swap.</b> Fresh, dry, whole, or ground. Dry herbs have a stronger flavor than fresh and a longer shelf life. You will need ½ teaspoon of dry herbs for every tablespoon of fresh. Try <a href="http://eatsmartmd.blogspot.com/2015/03/cooking-with-herbs.html#more" target="_blank">cooking with different herbs</a> to find what you like best. Different herb and spice blends are great options when missing herbs and spices in a recipe. Try some <a href="https://extension.usu.edu/fscreate/ou-files/2020-22-staff/Spice_it_Up.pdf" target="_blank">homemade seasoning mixes</a> in place of packaged spice blends.</li></ul><p></p><p></p><ul style="text-align: left;"><li>Swap applesauce for butter and oil when baking. Applesauce will give muffins, pumpkin bread, and cookie recipes a soft and moist texture when substituted for oil or butter. It is suggested to replace ½ the amount of butter for applesauce or oil in baking recipes. When baking bread, it is ok to replace all of the fat for applesauce. Experiment with applesauce using this easy <a href="https://eatsmart.umd.edu/recipe/pumpkin-bread" style="font-weight: bold;" target="_blank">Pumpkin Bread recipe</a><b>.</b></li></ul><p></p><p>The next time you find yourself searching for an ingredient. Try one of these helpful strategies before running to the grocery store. You can learn additional cooking tips and find more healthy recipes from Maryland SNAP-Ed at <a href="http://eatsmart.umd.edu">eatsmart.umd.edu</a>.</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1SX6AsWjbnwLYxJ5WZDucr-wIypdFChvX_ek9MTLbVOaGyEKINl3eZpkGgGqsbH8Hov1JXCqAq1N4X-CjN3iIUtNjR4DWNiO8BgOFjhME62eAF_nTkXMlJUqOWHsIcYu4TZ-tpI4Kn0I/s1920/My+Post+%252828%2529.png" style="display: inline !important; margin-left: 1em; margin-right: 1em; text-align: right;"><img border="0" data-original-height="1920" data-original-width="1080" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1SX6AsWjbnwLYxJ5WZDucr-wIypdFChvX_ek9MTLbVOaGyEKINl3eZpkGgGqsbH8Hov1JXCqAq1N4X-CjN3iIUtNjR4DWNiO8BgOFjhME62eAF_nTkXMlJUqOWHsIcYu4TZ-tpI4Kn0I/w181-h320/My+Post+%252828%2529.png" width="181" /></a></div><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-51473300339911987182021-02-08T08:30:00.004-05:002021-02-08T08:38:03.909-05:00Winter Food Safety Tips<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEWTyqAVXg8omYnPXgkHGWe1ffWzUjy5B3kWgpE_kjjHVbVT52aiB_P19vB32XCktZ0ErwiqR0QtVgniKHkU33Be2k7hsQ2jhIpVSK9xQ2Kto3yN_p_TeqHW0OqgqNl6MI01HsGidC2d0/s300/freezer+meals.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="357" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEWTyqAVXg8omYnPXgkHGWe1ffWzUjy5B3kWgpE_kjjHVbVT52aiB_P19vB32XCktZ0ErwiqR0QtVgniKHkU33Be2k7hsQ2jhIpVSK9xQ2Kto3yN_p_TeqHW0OqgqNl6MI01HsGidC2d0/w357-h357/freezer+meals.jpg" width="357" /></a></div><p> Keep baking fun and safe for your family this winter!</p><p> <b>Flour, eggs and baking safety</b></p><p>Baking our favorite “sometimes foods,” such as cakes and cookies, are fun to make and eat. We must be safe when doing so. Eating unbaked doughs and batters can cause illness. Flour like eggs should not be eaten raw or uncooked. The eggs (in shell) and flour we buy are rarely pasteurized for safety. Pasteurizing is a process that uses heat to kill harmful germs. Flour may contain bad bacteria commonly known as E. coli, that can cause serious illness. Remember to role model good food handling and eating practices!</p><p> <b>Preparing for a winter power outage</b></p><p>Keep doors to the refrigerator and freezer closed as much as possible while the power is out. Have an appliance thermometer in your refrigerator and freezer. This tool gives you information about safe temperatures in the fridge and freezer (<a href="https://eatsmartmd.blogspot.com/2020/01/keeping-food-safe-when-power-goes-out.html" target="_blank">visit our blog for more information on food safety and power outages</a>). </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgELOm8ebO6gXfiLZyhtYUR45EvEMWRI0oI353L1h7JLDdZikfn0x9LBiAKfbLoh0Rlp5maMPOT0JYrjqSdmNNBgWyfA-bQnDWXwyZdSNGj9lzBWJ8bT6ymU-gdo7ADg2bkm3rK_94tV4k/s399/appliance+thermometers.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="384" data-original-width="399" height="385" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgELOm8ebO6gXfiLZyhtYUR45EvEMWRI0oI353L1h7JLDdZikfn0x9LBiAKfbLoh0Rlp5maMPOT0JYrjqSdmNNBgWyfA-bQnDWXwyZdSNGj9lzBWJ8bT6ymU-gdo7ADg2bkm3rK_94tV4k/w400-h385/appliance+thermometers.png" width="400" /></a><br /><span style="text-align: left;"> These are two examples of appliance thermometers. They can be placed in the refrigerator or freezer. Note that the temperature of the refrigerator is unsafe at 49.1°F, and should be between a safe temperature of 32°F -40°F. Image credit: S. Henley</span></div><br /><p> <b>You cannot replace a cold garage or outside for your refrigerator</b></p><p>Even if temperatures outside are the same as your refrigerator, you do not want to leave food outside, this includes a cold garage. Your refrigerator is clean and temperature controlled. Outdoor temperatures can vary, allowing foodborne pathogens to grow.</p><p> Staying healthy is important to all of us. Safe food handling creates a safer and enjoyable place to live for everyone. Enjoy your winter and stay safe!</p><p> </p><p><b>Freezing leftovers safely</b></p><p> Leftovers, the humble remains of a once mighty meal are often tricky to preserve well for later reuse. When freezing a meal, use an airtight container that is leak proof for leftover stews, cooked fruit, vegetables, meat proteins, or grains pastas.</p><p><i>Labeling the freezer container</i> with the name of your leftovers, date to put in the freezer, and quantity to help keep your freezer organized. The quality of your leftovers is best when your freezer is between -20°F to 0°F.</p><p><i> Freezing fruits and vegetables: </i>General tips to freeze fruits and vegetables include rinsing them under running tap water and drying them with a clean towel. Sorting by size and quantity, with a label on the freezer package will keep you organized. The best way to freeze fruits and vegetables will take a few more steps, so visit websites such as <a href="https://apps.chhs.colostate.edu/preservesmart/" target="_blank">Preserve Smart</a> and download a free App or visit<a href="https://nchfp.uga.edu/" target="_blank"> The National Center for Home Food Preservation</a> for great resources to help you learn how to preserve all types of healthful foods.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLzsDm8yXfti6wRAeStk-SCUgno9z6jlmiMmrY9Xuz-Lm4Klapnnr6AinFB_1KX38fUy1JZr8rrH3-nDzljiQXIvwUw4ZGeaOmKXKbYZjbBM4-GiMfvyke2d4wiluXC4FwAY20M3VehNo/s350/frozen+peaches+from+UGA+extension.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="170" data-original-width="350" height="194" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLzsDm8yXfti6wRAeStk-SCUgno9z6jlmiMmrY9Xuz-Lm4Klapnnr6AinFB_1KX38fUy1JZr8rrH3-nDzljiQXIvwUw4ZGeaOmKXKbYZjbBM4-GiMfvyke2d4wiluXC4FwAY20M3VehNo/w400-h194/frozen+peaches+from+UGA+extension.jpg" width="400" /></a><br /><span style="text-align: left;">Frozen peaches in a leak proof freezer bag. <br />Image credit: <a href="https://nchfp.uga.edu/">https://nchfp.uga.edu/</a></span></div><p> <i>Freezing proteins: </i>Meats are best frozen in packaging that has as much air removed as possible. Air can cause freezer burn which makes the meat not taste so good. Meat will freeze and thaw out faster if they are packaged in amounts just right for a meal. If buying meat in bulk, use freezer safe packages to freeze meat in smaller packages. Remove as much air as possible and label before placing in the freezer. If you have freezer or butcher paper, here are two ways you can wrap your meat:</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4fGlvIdDBiELttvrOqRvi4-YGpXQsU442O2tP27Hr58kYVu-BxGlQXiQny-6K4wVrjOsj6GdS4_Is1zfMiExQ928WdKImEdNl2fBbtD3DoKIvQUB4n12Q6BLKxuu6CuWQAei6Btcmvic/s805/freezing+proteins+example.PNG" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="757" data-original-width="805" height="376" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4fGlvIdDBiELttvrOqRvi4-YGpXQsU442O2tP27Hr58kYVu-BxGlQXiQny-6K4wVrjOsj6GdS4_Is1zfMiExQ928WdKImEdNl2fBbtD3DoKIvQUB4n12Q6BLKxuu6CuWQAei6Btcmvic/w400-h376/freezing+proteins+example.PNG" width="400" /></a><br /><p style="text-align: left;">Image credit: <a href="https://nchfp.uga.edu/publications/uga/FreezingAnimalProducts.pdf">https://nchfp.uga.edu/publications/uga/FreezingAnimalProducts.pdf</a></p><div><br /></div></div><p>Preserving foods provides great fun in the kitchen for the whole family. Cooking can teach our kids to be self-sufficient, strong and healthy.</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-52812990441621352792021-02-01T09:13:00.002-05:002021-02-01T09:13:20.284-05:00Oats--They’re Not Just for Breakfast!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvsYjHcj_HtN5tp2CG2waE7g13CimAFhrVf8kI1wEocaXwc3Z9HIq-f8M363XXRpbFGHCz4o9ty2Cd-kwLwRJVeKhJKRk3MwHHKngJN5PZeqTV9lEbCfm-nqathmX856ZvRs1f58rsW4/s500/oatmeal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="334" data-original-width="500" height="428" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIvsYjHcj_HtN5tp2CG2waE7g13CimAFhrVf8kI1wEocaXwc3Z9HIq-f8M363XXRpbFGHCz4o9ty2Cd-kwLwRJVeKhJKRk3MwHHKngJN5PZeqTV9lEbCfm-nqathmX856ZvRs1f58rsW4/w640-h428/oatmeal.jpg" width="640" /></a></div><p></p><p>Nothing beats a warm bowl of oatmeal to start your day on a cold winter’s morning, but oats can be used in recipes that keep you going all day long! All of the oats found on grocery store shelves are made from oat groats, the kernels of the grain after they have been harvested, cleaned, and had their hard outer hull removed. Whether you prefer the chewy texture of steel cut oats or the quick cooking time of instant rolled oats, all forms are nutritious whole grains, providing us with fiber, protein, vitamins, and minerals.</p><p><br /><b>The 3 Main Types</b></p><p></p><ul style="text-align: left;"><li><b>Steel Cut Oats: </b>These are oat groats that are broken into smaller pieces by either using a sharp metal blade or being ground on a stone mill. They take the longest to cook (20-30 minutes) out of the three types of oats, but have a chewy texture and a nutty flavor. Because steel cut oats take so long to cook, they are best used for making oatmeal, or replacing other grains like rice in long-cooking dishes like risotto or soup.<br /><br /></li><li><b>Old-fashioned Rolled Oats</b>: Oat groats are steamed and then rolled flat into thick flakes, which allows them to cook more quickly (about 10 minutes). The texture is less chewy than steel cut oats, but not as smooth and creamy as quick or instant rolled oats, and the flavor is mild.<br /><br /></li><li><b>Quick or Instant Rolled Oats:</b> These oats are steamed longer and/or rolled thinner than old-fashioned rolled oats, so they cook in just a minute on the stovetop, or nearly instantly in a microwave or when mixed with boiling water. Quick and instant rolled oats have the smoothest and creamiest texture and the mildest flavor. When buying instant oatmeal, be sure to read the ingredients label as many have added sugars, salt, or artificial ingredients--which also makes them less useful for other recipes!</li></ul><p></p><p><br /><b>5 Easy Ways to Use Rolled Oats</b></p><p><b>Energy Bites</b>: Kids will love to help you make and eat these no-bake snacks! Mix 3 cups oats, ½ cup peanut or other nut or seed butter, ¼ cup honey or syrup, and ½ cup raisins or dried cranberries. Roll into balls and chill in the refrigerator until firm. </p><p><b>Overnight Oats:</b> Make breakfast ahead of time with overnight oats. In a small container with a lid, mix oats, milk and cinnamon together and place in the refrigerator overnight. In the morning, stir in your favorite fresh or canned fruit for a quick and easy breakfast.</p><p><b>Meatloaf: </b> Add oats to ground meat like beef, chicken, or turkey and stretch meals farther, like in this <a href="https://www.myplate.gov/recipes/myplate-cnpp/glazed-meatloaf" target="_blank">Glazed Meatloaf</a>. Using oats instead of breadcrumbs in meatloaf adds fiber too! </p><p><b>Pancakes and Waffles:</b> Mix oats into pancake and waffle batter, it is an easy way to add texture and fiber to help you feel full longer. If using pancake mix, replace half of the mix with oats, or skip the flour or pancake mix, like in these<a href="https://www.youtube.com/watch?v=hUF7BxrvT74" target="_blank"> Banana Oatmeal Pancakes</a>: Mix together 2 eggs, 2 bananas and ½ cup oats with ½ teaspoon baking powder. Add some cinnamon and vanilla extract for more flavor. Top with canned or fresh fruit, low-fat yogurt, or chopped nuts! </p><p><b>Veggie Burgers:</b> Use oats instead of breadcrumbs to make veggie or bean burgers. Oats help to hold the burger in shape and add a nice chewy texture. ½ cup uncooked oats can be substituted for the rice in this <a href="https://www.myplate.gov/recipes/myplate-cnpp/black-bean-burgers" target="_blank">Black Bean Burger</a> recipe. Serve on a whole wheat bun with lettuce, tomato, and onion on top!</p><p><br /></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-42469378963785196552021-01-27T10:51:00.001-05:002021-01-27T10:51:41.954-05:00Warm Up with Warm Spices<p> </p><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQRoSF3yNB-J_LGc-tUnS99mBdD3hW-M9w8hv8irl1O11hwF9xSVfG8P_O1w3ZXvoyRQC2rdMtlh01LCpaCv3bZe4pCfYEgT6zPijmQJAWtLzr3FTIYXH8_8mTCP7ui-BIxYg29M5VtLM/s2559/Spices.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="2559" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQRoSF3yNB-J_LGc-tUnS99mBdD3hW-M9w8hv8irl1O11hwF9xSVfG8P_O1w3ZXvoyRQC2rdMtlh01LCpaCv3bZe4pCfYEgT6zPijmQJAWtLzr3FTIYXH8_8mTCP7ui-BIxYg29M5VtLM/w640-h214/Spices.png" width="640" /></a></div><br /><span style="text-align: left;">Looking for a way to add flavor without salt or sugar? Try adding some of these spices into your day for great flavor, a boost to your health, and a bit of warmth. Spices bring flavors together, creating a unique dish. They also enhance the flavors of a dish, just as a touch of salt may do to a sweet dish.</span></div><p></p><p>These warm spices go well in sweet or savory dishes, and are great with root vegetables (carrots, potatoes, beets, and more!).</p><p></p><ul style="text-align: left;"><li><a href="https://eatsmart.umd.edu/recipe/apple-stuffed-acorn-squash" target="_blank">Apple Stuffed Acorn Squash</a> </li><li><a href="https://eatfresh.org/recipe/main-dish/curried-chicken-vegetables#.X9vHa9hKg2w" target="_blank">Curried Chicken with Vegetables</a> </li><li><a href="https://fruitsandveggies.org/recipes/ginger-pear-smoothie/" target="_blank">Ginger Pear Smoothie</a> - try it with your milk of choice</li><li><a href="https://eatsmart.umd.edu/recipe/rootin-tootin-ribbon-salad" target="_blank">Rootin Tootin Ribbon Salad</a> </li><li><a href="https://www.butler.k-state.edu/docs/fcs/recipes/EZ-lentil-chickpea-stew.pdf" target="_blank">Curried Lentil and Chickpea Stew</a> </li></ul><p></p><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">Ginger</h3><p>Ginger is sweet and warm. It aids in digestion, reducing nausea, and is an anti-inflammatory and antioxidant. The part we eat grows underground. Often called a root, it is actually a part of the stem that grows underground called a rhizome (rye-zoam).</p><p>You can find ginger...</p><p></p><ul style="text-align: left;"><li><i>Whole/Fresh </i>in the produce area. It is firm, light brown with a knobby shape. When cut, the inside is often tough and fibrous (stringy). Store in an airtight bag in the crisper drawer of your refrigerator, or in the freezer for longer periods of time. When you’re ready to use it, peel off the outer layer with the edge of a spoon - like you’re scooping it off. You can also use a peeler.</li><ul><li>It’s best used in:</li><li>Stir fries, salads, soups</li><li>Drinks - add fresh ginger to hot water for ginger tea. Add extra flavor with lemon and honey. Mix some into a smoothie - fresh or dried.</li><li>Any dish where chunks or strings of ginger would be okay.</li></ul></ul><p></p><p></p><ul style="text-align: left;"><li><i>Ground/Powdered</i> in the spice section. It is light brown/mustard color. Ground ginger has a more concentrated flavor than the fresh form, so use less when using dried (¼ tsp dried ginger for every 1 tablespoon fresh ginger). Store in an airtight container in a dark, cool place. </li><ul><li>It’s best used in any ginger dish, especially baked goods, or with higher cooking temperatures.</li></ul></ul><ul style="text-align: left;"><li><i>Prepared Ginger</i> - minced, grated - in the produce section, spice section, or international aisle. It is a creamy yellow color, and can be found in various forms. Use the same amount of preserved ginger as you would fresh ginger. You can also prepare and preserve your own by using fresh ginger, and storing it in the refrigerator or freezer. </li><ul><li>It’s best used in dishes that are cooked, or where ginger is not the dominant flavor. </li><li>It works well if you are low on time or do not want to prepare ginger.</li></ul></ul><p></p><p>Try ginger with - carrots, citrus, sweet potatoes, beets, squash; chicken, beef, fish, pork, tofu; rice, curries, stir fries, marinades</p><p><br /></p><h3 style="text-align: left;">Cinnamon</h3><p></p><p>It’s for more than just cinnamon rolls! An earthy and sweet spice, cinnamon is said to help lower blood sugar. It helps to add sweetness without adding sugar. Cinnamon comes from the bark of a tree (a special kind of evergreen tree).</p><p>You can find cinnamon...</p><p></p><ul style="text-align: left;"><li><i>Sticks</i> in the spice section. Store in an airtight container in a dark, cool place.</li><ul><li>It’s best used to flavor foods or drinks, and is not eaten. </li><li>Drinks - add a cinnamon stick to a hot beverage for extra flavor, or to hot water for cinnamon tea.</li><li>Rice - add a cinnamon stick while cooking your rice for an extra burst of flavor.</li></ul></ul><p></p><p></p><ul style="text-align: left;"><li><i>Powder/Ground </i>in the spice section. Store in an airtight container in a dark, cool place. (1 tsp ground cinnamon = 1, 1-inch stick of cinnamon)</li><li>It’s best used in foods, and can be eaten. </li><ul><li>Savory foods - Try adding a pinch to your tomato sauce or vinaigrette for a twist.</li><li>Sweet foods - fruit sauces, desserts, breads</li></ul></ul><p></p><p>Ground cinnamon is used to flavor sweet and savory foods such as apples, mangos, pears, salad vinaigrettes, lamb dishes, and pork recipes. Try adding a pinch of ground cinnamon to boost the flavor of tomatoes.</p><p><br /></p><h3 style="text-align: left;">Turmeric </h3><p>Turmeric has a pepperlike aroma and an earthy, slightly bitter taste. It gives curry seasonings their yellow color, but can stain, so use caution when using it. </p><p>Turmeric is ginger’s cousin, and just like ginger, the part we eat grows underground. It is often called a root, though it is actually a part of the stem that grows underground called a rhizome (rye-zoam).</p><p>You can find turmeric…</p><p></p><ul style="text-align: left;"><li><i>Whole/fresh</i> in the produce section. It is firm, and has a thin, light brown outer skin. It is orange inside. The skin should be washed, and can be peeled before using. Store it with the peel on in an airtight bag in the refrigerator, or in the freezer for longer periods of time.</li><li>It’s best used grated or sliced, and in dishes that are raw or minimally cooked/processed.</li><ul><li>Drinks - mix with some milk and honey for “golden milk,” add to a smoothie, or add to hot water with lemon for a tea.</li><li>Thinly slice and add to salad or coleslaw</li></ul></ul><br /><ul style="text-align: left;"><li>Powder/Ground in the spice section. It is yellow in color. Store it in an airtight container in a dark, cool place. Ground turmeric has a more concentrated flavor than the fresh form, so use less when using dried (1 tsp dried turmeric = 1 tablespoon fresh turmeric)</li></ul><p></p><p>It’s best used in any dish where you would like a bit of a peppery kick, and where you would like a golden color.</p><p>Best used in dishes with higher cooking temperatures.</p><p>Try turmeric with - Cauliflower, cabbage, potato, sweet potatoes; Beans, lentils, chicken, fish, tofu; Curries, rice</p><p><br /><b>Buying these spices</b></p><p>Start small. Some recipes only call for a small amount. Most spices are best used within 18 months to 3 years. </p><p>Found a good sale? If you do purchase in bulk, keep the excess spice in the freezer to refill as you need. Just remember to be realistic on the amount you purchase.</p><p><br /></p><p><b>Where to find the best deals?</b></p><p>Spices can vary in price depending on where you purchase them. Check for lower cost options in the “international” aisle of some stores, or at stores specializing in certain regions, cuisines, or ethnicities. Or check for stores that sell spices in bulk, where you can buy smaller amounts at a time.</p><p><br /></p><p> </p><p> </p><p><br /></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-72862286188245595192021-01-18T09:00:00.001-05:002021-01-18T09:00:02.243-05:00Warm Up with Soup!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtgt3Ebmk_dqMJ8BIUnbdjdwtmYRB69fbTkG-7nFsv7svN3jcuCssUSoPKoursQsM8N1VvOWaCZCemAqXs-z6DXtIpxpVZQfsNA2JZgTLkCY5KNeR-6Y9FU82TZVXlghiLitix-8kvmvk/s2048/shutterstock_240463195.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1355" data-original-width="2048" height="423" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtgt3Ebmk_dqMJ8BIUnbdjdwtmYRB69fbTkG-7nFsv7svN3jcuCssUSoPKoursQsM8N1VvOWaCZCemAqXs-z6DXtIpxpVZQfsNA2JZgTLkCY5KNeR-6Y9FU82TZVXlghiLitix-8kvmvk/w640-h423/shutterstock_240463195.jpg" width="640" /></a></div><p>Although soup can be enjoyed year long, there is something warm and cozy about a bowl of soup during the cold winter months. Here are some benefits for making soup:</p><p></p><ol style="text-align: left;"><li><u>Soups can be filling:</u> There are different kinds of soups. Soups that contain protein like chicken or beans tend to be filling and can be enjoyed as a main dish. Try this <a href="https://eatsmart.umd.edu/recipe/chicken-vegetable-soup-kale" target="_blank">chicken vegetable soup with kale.</a></li><li><u>Soups can be prepared ahead of time</u>: If you are busy or enjoy preparing your meal in advance, then soups can be a good option for you. You can make it ahead of time and store it in the fridge for up to 3-4 days. Or you can even freeze it up to 2-3 months. Let the soup cool completely before freezing in a freezer safe container. Move to the fridge to thaw the night before and reheat it on your stove or in your microwave.</li><li><u>Soups can be healthy: </u>There are many ways to prepare soups. Broth based soups tend to be rich in vitamins and minerals and usually low in calories. If you are making a cream-based soup, use skim milk as your base. Try this <a href="https://eatsmart.umd.edu/recipe/garden-vegetable-soup" target="_blank">garden vegetable soup.</a></li><li><u>Soups can hydrate you:</u> As you may know, consuming water is very important year long. In the winter months, people tend to forget to drink water. Soup is a great source of water that will hydrate you.</li><li><u>Soups can be easy to make:</u> The nice thing about making soup is that it only requires one pot. All you need to do is to prepare the ingredients and mix together. Another thing worth considering is that you can make soup out of almost anything you have. Try this <a href="https://eatsmart.umd.edu/recipe/lentil-mushroom-and-swiss-chard-soup" target="_blank">lentil, mushroom and swiss chard soup.</a></li></ol><p></p><p>Follow these four steps to make your soup:</p><p></p><ol style="text-align: left;"><li>Start by choosing your base, usually a stock like chicken or vegetable, tomato puree, pureed veggies, or low-fat milk.</li><li>Add your veggies like onion, garlic, celery, carrots, peppers, pumpkin, sweet potatoes, butternut squash, greens like kale, green beans, or zucchini to name a few. You can use fresh, canned, or frozen vegetables. Just make sure to use low sodium canned vegetables when choosing canned, and if you cannot find that type, make sure to rinse your canned vegetables very well before adding to your soup.</li><li>You can also add protein like beans, chicken, ground beef, or ground turkey for example.</li><li>Follow that up by adding flavoring like dried herbs, ground pepper, or chili powder.</li><li>Let it simmer and enjoy!</li></ol><p></p><p><br /></p><p>Other soups worth trying this winter season:</p><p><a href="https://eatsmart.umd.edu/recipe/winter-harvest-soup" target="_blank">Winter harvest soup</a></p><p><a href="https://eatsmart.umd.edu/recipe/mediterranean-lentil-soup" target="_blank">Mediterranean lentil soup</a></p><p><a href="https://eatsmart.umd.edu/recipe/taco-soup" target="_blank">Taco soup</a></p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-73397516564269170042021-01-11T08:43:00.005-05:002021-01-11T08:43:59.381-05:00Ideas for Using Canned Meat and Fish<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZJtU-Rv2za4FXOD_pMt6fHBEzankJcn7WxknEuxXvjEMYfr7hz0JopYz5uoJcVegbHVJo8f6H7KqGwoRJsSq4zwcfcC_qCw0tkc7W0bmfPyW3T7cGWO54vohDZ-B3Ka_olW1AqRXOgMQ/s1640/Canned+Meat+and+Fish.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="624" data-original-width="1640" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZJtU-Rv2za4FXOD_pMt6fHBEzankJcn7WxknEuxXvjEMYfr7hz0JopYz5uoJcVegbHVJo8f6H7KqGwoRJsSq4zwcfcC_qCw0tkc7W0bmfPyW3T7cGWO54vohDZ-B3Ka_olW1AqRXOgMQ/w640-h244/Canned+Meat+and+Fish.png" width="640" /></a></div><p>Canned meat and fish are adaptable for many different uses which makes them great ingredients for busy weeknight meals and convenient on-the-go lunches. Because refrigeration is not needed until containers have been opened, pouches and cans of chicken, tuna, or salmon are great sources of protein to pack and take along with you. These foods are also great to have on hand during power outages and other times when you need to throw a meal together quickly. An added bonus is that canned meat and fish is affordable, which helps to lower food costs. </p><p>Here are some ideas for incorporating these foods into your meals:</p><p></p><ul style="text-align: left;"><li><b>Homemade soup -</b> Making <a href="https://eatsmart.umd.edu/recipe/chicken-corn-chowder" target="_blank">homemade soup</a> helps save money and is a great way to use leftover vegetables, pasta, rice, or barley. Add drained, canned chicken to soups and stews to make a healthy main dish. Serve soup for lunch or dinner with a side salad and whole grain bread or crackers.<br /><br /></li><li><b>Lettuce wraps </b>- Mix canned chicken or tuna with some low-fat mayonnaise or Italian or Ranch salad dressing.. Throw in chopped or shredded veggies like carrots, peppers, onions or a <a href="https://eatsmart.umd.edu/recipe/black-bean-and-corn-salsa" target="_blank">bean and corn salsa</a>, for flavor and crunch! Serve inside lettuce leaves.<br /><br /></li><li><b>Burritos </b>- Add a packet of taco or chili seasoning mix to canned chicken. Stir in canned beans, canned tomatoes, corn, peppers and onions to make burrito filling. Serve inside whole grain tortillas and top with low-fat cheese and <a href="https://www.eatsmart.umd.edu/recipe/pablos-salsa" target="_blank">salsa</a>.<br /><br /></li><li><b>Salads </b>- Top a salad with canned chicken, salmon, or tuna and turn it into a main dish. Blend canned chicken or fish with low-fat mayo or salad dressing. Add dried or fresh herbs and chopped veggies like onion, celery, and peppers. If you like your salad a little sweet, stir in some cranberries, mandarin oranges or sliced grapes. Serve on whole grain bread or tortillas. <br /><br /></li><li><b>Pasta </b>- Make a protein-packed meal with canned tuna, salmon, or chicken. Add drained chicken or fish to <a href="https://www.eatsmart.umd.edu/recipe/pasta-greens" target="_blank">cooked pasta</a>, cooked rice, or to a casserole for a quick and satisfying lunch or dinner.</li></ul><ul style="text-align: left;"><li><b>Omelet</b> - Stir canned meat into scrambled eggs or add into an <a href="https://eatsmart.umd.edu/recipe/vegetable-omelet" target="_blank">omelet</a> along with chopped peppers and onions and some shredded, low-fat cheese. Serve with whole grain toast. </li></ul><p></p><p><br />There are many things you can do with these convenient meal starters. Stock up on canned meat and fish when it is on sale, and a quick, protein-rich meal is just a few minutes away!</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-10137173128784035312021-01-04T10:18:00.000-05:002021-01-04T10:18:05.584-05:00New Year, New You!<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-vsbAL6L6Sf45wZPtmEbx1gBJwDVGKa52E-gwYZALbALq6PpnTCcDVV_HEAfeiB4jjMRFyUPtpnhK7Euke4LZEz7SnvROx9M5d3Z2eXlIT8D813rDqgDIFdV0nndRZ0cZ1YXQFyEDTc/s2048/shutterstock_350535920.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhD-vsbAL6L6Sf45wZPtmEbx1gBJwDVGKa52E-gwYZALbALq6PpnTCcDVV_HEAfeiB4jjMRFyUPtpnhK7Euke4LZEz7SnvROx9M5d3Z2eXlIT8D813rDqgDIFdV0nndRZ0cZ1YXQFyEDTc/w640-h426/shutterstock_350535920.jpg" width="640" /></a></div><br /> 2020 was certainly a year of big changes! How and where you worked, virtual school for the kids, and your eating habits and physical activity might have changed too.<div>Welcome in the New Year with small, healthy changes which can bring big results! Let your family and friends know you are ready to make some healthy changes and invite them to join you!</div><div><br /></div><div><ul style="text-align: left;"><li><b>Start your day with a glass of water.</b> Drinking water first thing in the morning will help your digestion and will hydrate you for the busy day ahead. Keep it up by drinking water throughout the day, instead of sugary drinks. If plain water isn’t your favorite, add a squeeze of lemon, lime, or orange juice, or some cucumber or strawberry slices for extra flavor.</li><li><b>Add more veggies to meals and snacks. </b> Add shredded carrots or summer squash to pasta sauce, keep cut-up vegetables like sweet peppers and celery in the refrigerator for everyone to snack on in-between meals. Stir canned pumpkin into oatmeal or pancake batter. Shredded cabbage will stretch your soup or stew farther and add lots of flavor and fiber.</li><li><b>Make physical activity part of your daily routine</b>. Take the stairs, vacuum the house, lift groceries, carry laundry baskets to start. Then, take your activity up a level and go for a daily walk (with or without the dog), get moving with a fitness video on YouTube or a virtual class, and play active games (indoors and outside) with the kids - make a scavenger hunt to find items in the house like a specific book, a fuzzy sock, or a wooden spoon. Look for outdoor items like a stop sign, the number 4 on a mailbox, or the tallest tree on the block.</li><li><b>Get your zzzzzzz’s. </b> Quality sleep, 7-8 hours each night, is important for good health and to have energy to think and move each day. Make a bedtime routine for your kids and for yourself. Try to go to bed at the same time each night, and to wake-up at the same time each morning. Think of all of the things you will be able to do when you feel rested and refreshed!</li></ul></div><div><br /></div><div>Pick just one change to start with, then build on your success by adding one more change each week. Make this year the healthiest one yet! </div><div><br /></div><p></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-79904499454652298992020-12-24T09:00:00.001-05:002020-12-24T09:00:03.783-05:00Warm up With Some Giggles, Wiggles, and Learning - With a Good Book!<div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1o2IvTkjt7zhVeWy30ymxOwsv4-6mmoBZt1g2-Ju0msLoQmf7LTeurdeTktrqBx3oHG9Plw9YXZ-7tPKNWkrPVDGFoCbv1rWuHh7KUGYV2FIQqyV5O77gPY9OyaJTtO62-7JRp_8FJtw/s1250/book+covers.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="656" data-original-width="1250" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1o2IvTkjt7zhVeWy30ymxOwsv4-6mmoBZt1g2-Ju0msLoQmf7LTeurdeTktrqBx3oHG9Plw9YXZ-7tPKNWkrPVDGFoCbv1rWuHh7KUGYV2FIQqyV5O77gPY9OyaJTtO62-7JRp_8FJtw/w640-h336/book+covers.png" width="640" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1o2IvTkjt7zhVeWy30ymxOwsv4-6mmoBZt1g2-Ju0msLoQmf7LTeurdeTktrqBx3oHG9Plw9YXZ-7tPKNWkrPVDGFoCbv1rWuHh7KUGYV2FIQqyV5O77gPY9OyaJTtO62-7JRp_8FJtw/s1250/book+covers.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a></div><div class="separator" style="clear: both; text-align: left;">After you bundle up and enjoy getting outside with your family for some physical activity, it is always nice to come indoors and read a book together. Reading is a wonderful way to learn something new and spend time with your child. You can read to them, have them practice reading to you, or listen to someone else read with a read-aloud. A book on CD in the car is also a great idea! Everyone loves to listen to a story. A comfortable spot to sit and a good book, whether a hard copy or online, is all you need.</div><p>Reading together is a great opportunity to teach your child about healthy eating and the benefits of being physically active. You do not need to present nutrition facts and exercise instruction, just read the book together and enjoy it. Your child will absorb the message and be happy to spend time with you. </p><p>Add one or two of the fruits or vegetables you read about to a snack or meal to tie in to the story and make mealtime fun. Look for new recipes on the Eat Smart, Be Fit Maryland <a href="https://eatsmart.umd.edu/recipe/recipesearch" target="_blank">recipe search</a> if you need ideas. Try one of the physical activity ideas from the books to keep the whole family’s energy up.</p><p>There are lots of books available at your public library to borrow for free, even during the pandemic. Reach out to your librarian for help. Here are some fabulous books that you might want to try reading:</p><p><br /></p><p></p><ul style="text-align: left;"><li><i>Apple Trouble! </i>by Ragnhild Scamell<br /><a href="https://youtu.be/S7WDoAnQUsI" target="_blank">Enjoy a dramatic read-aloud of this book.</a></li><li><i>Grow Strong! A Book About Healthy Habits</i> by Cheri J Meiners<br />Check your local library to borrow a copy for free.</li><li><i>Happy, Healthy Ajay </i>by Stuart J Murphy<br /><a href="https://youtu.be/jrvr-PqCq7g" target="_blank">Enjoy an online read-aloud of this book.</a></li><li><i>I Will Never Not Ever Eat a Tomato </i>by Lauren Child<br /><a href="https://youtu.be/LZNoHAyQfx0" target="_blank">Enjoy the video of this book</a> in the first episode of the Charlie and Lola show (section 0:58–10:58) PLEASE NOTE – this video has pop up ads.</li><li><i>Max Goes to the Farmers’ Market </i>by Adria F Klein<br /><a href="https://www.youtube.com/watch?v=tDSRhbLhXlE" target="_blank">Enjoy an online read-aloud of this book</a>.</li><li><i>Move Your Body! My Exercise Tips </i>by Gina Bellisario <br />Check your local library to borrow a copy for free.</li><li><i>My Amazing Body: A First Look at Health and Fitness</i> by Pat Thomas<br />Check your local library to borrow a copy for free.</li><li><i>Potter the Otter: A Tale About Water</i> from First 5 Santa Clara<br /><a href="https://assets.ctfassets.net/xf6mqlbz6glx/4cDtY0jCBYPyy279qTBW8X/343e4b70633b97548df1cb228a5aaa11/PottertheOtter-ebook-eng_spn-bilingual.pdf" target="_blank">Enjoy the bilingual eBook in English/Spanish.</a></li><li><i>Rainbow Stew</i> by Cathryn Falwell<br /><a href="https://www.youtube.com/watch?v=mpXmjRqaKtM" target="_blank">Enjoy the author reading this book.</a></li><li><i>Rosita and Elmo Read a Recipe</i> by Jodie Shepherd<br /><a href="https://youtu.be/cCQ1rYoOA8o" target="_blank">Enjoy an online read-aloud of this book.</a></li><li><i>Sylvia’s Spinach </i>by Katherine Pryor<br /><a href="https://youtu.be/8NojEfvCiSQ" target="_blank">Enjoy the author reading this book.</a></li><li><i>The Berenstain Bears' Harvest Festival</i> by Mike Berenstain<br /><a href="https://youtu.be/FfKNlYzvtWc" target="_blank">Enjoy a dramatic read-aloud of this book.</a></li><li><i>The Little Red Hen (Makes a Pizza</i>) retold by Philemon Sturges<br /><a href="https://youtu.be/7so7q3UH1e8" target="_blank">Enjoy a dramatic read-aloud of this book.</a></li><li><i>The Two Bite Club</i> from USDA<br /><a href="https://fns-prod.azureedge.net/sites/default/files/resource-files/TwoBiteClub.pdf" target="_blank">Enjoy the eBook in English.</a> El Club de los Dos Bocados from USDA <a href="https://fns-prod.azureedge.net/sites/default/files/resource-files/twobiteclub-sp.pdf">Enjoy the eBook in Spanish.</a></li><li><i>Time to Eat: Try Fruits and Vegetables with Me </i>by Maryland WIC/University of Maryland Extension SNAP-Ed Program<br /><a href="https://drive.google.com/file/d/19IFvPJH1N6tvWJT7LssvsY1VWUw7cVdQ/view" target="_blank">Enjoy the bilingual eBook in English/Spanish.</a></li><li><i>VeggieTales - How Many Veggies?</i> by Phil Vischer<br /><a href="https://youtu.be/vVt_owNo3VA" target="_blank">Enjoy a dramatic read-aloud of this book.</a></li><li><i>Zora's Zucchini</i> by Katherine Pryor<br /><a href="https://youtu.be/fDODYIFgU-I" target="_blank">Enjoy the author reading this book.</a></li></ul>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-80498493273044709382020-12-21T09:20:00.000-05:002020-12-21T09:20:04.796-05:00Holiday Meals with Pantry Staple Foods<p> </p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6_jM1MicFrOS9u-UZQzjk7r1ofdRUWTHdmAHYo_BhzTyUIzkiswowSSCgtFVAnDSJf69eOEmjRs3bvP3Zov6solqaoD7qqhy3QnO2dYHRc-zzMTv7wZ3mZxHgTzNr6wvHeaWUztZ19pc/s1200/My+Post+%252828%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="628" data-original-width="1200" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6_jM1MicFrOS9u-UZQzjk7r1ofdRUWTHdmAHYo_BhzTyUIzkiswowSSCgtFVAnDSJf69eOEmjRs3bvP3Zov6solqaoD7qqhy3QnO2dYHRc-zzMTv7wZ3mZxHgTzNr6wvHeaWUztZ19pc/w640-h334/My+Post+%252828%2529.png" width="640" /></a></div><br />As you plan your grocery list for the holidays, check your pantry for ingredients to create fun new recipes your family will love! These holiday menu choices can be paired with your favorite family recipes, too. Some ingredients can be swapped for items that you might already have at home. Stretch your food dollars and reduce stress this holiday season.<p></p><p><b>Breakfast</b></p><p><a href="https://www.eatsmart.umd.edu/recipe/rise-and-shine-cobbler" target="_blank">Rise and Shine Cobbler</a> is a quick and nutritious breakfast that is perfect for a holiday morning with your family. The canned and dried fruits and crunchy cereals are items that can be swapped for ones already in your pantry. Keep the drained juice from the canned peaches and pears to drink with breakfast or enjoy later in the day. </p><p>Other simple yet flavorful options to make your holiday morning special are <a href="https://eatsmart.umd.edu/recipe/apple-pancakes" target="_blank">Apple Pancakes</a> and <a href="https://eatsmart.umd.edu/recipe/breakfast-taco" target="_blank">Breakfast Tacos </a>(you can add eggs!). <a href="https://eatsmart.umd.edu/recipe/squash-quick-bread" target="_blank">Squash Quick Bread or Muffins</a> is something you can prepare and bake the night before so your holiday morning can be spent relaxing with family.</p><p><b>Snack Ideas</b></p><p>It’s always good to prepare something for your family to munch on between breakfast and the main event! Kids love dipping, and with <a href="https://www.eatsmart.umd.edu/recipe/hummus" target="_blank">Homemade Hummus</a>, <a href="https://www.eatsmart.umd.edu/recipe/myplate-salsa" target="_blank">MyPlate Salsa</a>, <a href="https://eatsmart.umd.edu/recipe/cowboy-caviar" target="_blank">Cowboy Caviar</a> and <a href="https://www.eatsmart.umd.edu/recipe/baked-tortilla-chips" target="_blank">Baked Tortilla Chips</a> there will be something for everyone. If you prefer sweet over savory, the <a href="https://www.eatsmart.umd.edu/recipe/pumpkin-energy-bites" target="_blank">Pumpkin Energy Bites</a> will keep you satisfied until dinner! The various canned beans, canned fruits and vegetables, peanut butter (or other nut butter), and oats are items that can be swapped with a similar food that you already have at home.</p><p><b>Dinner</b></p><p><a href="https://www.eatsmart.umd.edu/recipe/roasted-sheet-pan-chicken-potatoes-and-brussels-sprouts" target="_blank">Roasted Sheet Pan Chicken, Potatoes and Brussels Sprouts</a> is an easy meal that will provide your family with a well-balanced holiday main dish. You can use what you have on hand to make the most out of this meal. You can use red, white, or sweet potatoes here - fresh or canned (if canned, don’t forget to drain and rinse the excess liquid off). You can even add more types of veggies, too! Any winter vegetable that you can roast would work well in this recipe, like carrots, broccoli, green beans, mushrooms, cauliflower, celery, and onions. If you want to try something new, try butternut squash, acorn squash, beets, or asparagus!</p><p>To go with your main dish, try adding a light and crisp salad, like the <a href="https://www.eatsmart.umd.edu/recipe/apple-cranberry-salad-toss" target="_blank">Apple Cranberry Salad Toss</a>. The use of seasonal ingredients makes it budget-friendly and easy to find for your holiday meal. It pairs great with a balsamic vinaigrette dressing - yum!</p><p><b>Dessert</b></p><p>Last but certainly not least, you can try a new seasonal baked dessert this holiday season. <a href="https://www.eatsmart.umd.edu/recipe/sweet-potato-and-apple-bake" target="_blank">Sweet Potato and Apple Bake</a> brings together the flavors of winter with a little sweetness. Canned sweet potatoes make it easy to make year-round. Walnuts can be swapped for the pecans, or the nuts can be optional. Another festive treat is <a href="https://www.eatsmart.umd.edu/recipe/microwave-baked-apples" target="_blank">Microwave Baked Apples</a>. Pears can be added to this recipe or used in place of apples. Add a scoop of your favorite vanilla yogurt and have a better-for-you pie a-la-mode! <a href="https://www.eatsmart.umd.edu/recipe/chocolate-dipped-fruit" target="_blank">Chocolate Dipped Fruit</a> is a crowd pleaser and can be made with your favorite seasonal fruit, and <a href="https://www.eatsmart.umd.edu/recipe/apple-bark" target="_blank">Apple Bark</a> is an easy kid-friendly recipe to get the little ones involved. </p><p><br /></p><p>Don’t let holiday meal planning take up too much space on your already full plate this season! These seasonal and “swappable” recipes can fit any budget and might become a permanent favorite on your table.</p><p><br /></p>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-69133160753184846542020-12-14T13:22:00.000-05:002020-12-14T13:22:03.628-05:00Canned Tomatoes: 7 Main Types, 5 Easy Ways to Use!<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioFXhnoII5qGM5akeSBSlbshrSRR22CDRz7DN1bGIum5yNEQeNqvYDShyphenhyphenangn7uTf-bgNiak357jT4SVQ3uI1pyBKLhfsfPrveASXcmb_EStmw3J4wBgdry4gaCvYz6QTIjyfrqBD2LN0/s5472/shutterstock_382747960.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioFXhnoII5qGM5akeSBSlbshrSRR22CDRz7DN1bGIum5yNEQeNqvYDShyphenhyphenangn7uTf-bgNiak357jT4SVQ3uI1pyBKLhfsfPrveASXcmb_EStmw3J4wBgdry4gaCvYz6QTIjyfrqBD2LN0/w640-h426/shutterstock_382747960.jpg" width="640" /></a></div><br /><p></p><p>It’s no surprise that canned tomatoes are a pantry staple--they’re easy to use, easy to find on grocery store shelves, easily found in recipes from a number of different cuisines, and, with most store brands of canned tomatoes costing less than a dollar, easy on your wallet!</p><p><br /></p><h2 style="text-align: left;"><b><span style="font-size: x-large;">The 7 Main Types</span></b></h2><p><br /><b>Whole Tomatoes:</b> Whole tomatoes are great because you can make them into whatever form you need--chop them up when you need diced, or put them in a blender to make a puree or sauce.</p><p><b>Diced Tomatoes:</b> Diced tomatoes are easy to use since all the prep work is done for you--so just open the can and go!</p><p><b>Crushed Tomatoes:</b> Great for pasta sauces and smooth soups, the texture is between diced and puree.</p><p><b>Stewed Tomatoes: </b>Cooked prior to canning with added seasonings like spices, salt, or sugar. Read the ingredients label before using to make sure that the seasonings will complement the flavors in your dish.</p><p><b>Tomato Puree:</b> Similar to crushed tomatoes, but smoother and thicker.</p><p><b>Tomato Sauce</b>: Tomatoes that have been cooked and blended to make a very smooth, pourable sauce. Not the same as pasta sauce, which includes seasonings and spices, but can be used as a base to make pizza sauce, or dipping sauces, or as a glaze on meatloaf.</p><p><b>Tomato Paste:</b> Tomatoes are cooked down until all the juice evaporates, leaving a concentrated savory flavor that also helps thicken soups and stews. Leftover tomato paste is easy to freeze for later use.</p><p><br /></p><h2 style="text-align: left;"><b><span style="font-size: x-large;">5 Easy Ways to Use</span></b></h2><p><b>Homemade Pasta Sauce: </b> Add canned tomatoes, garlic, onion, and Italian seasonings like basil and oregano for extra flavor. Cook the sauce on low heat for about 10 minutes and serve over whole wheat pasta or veggies. </p><p><b>Meatloaf:</b> Add crushed tomatoes to your favorite meatloaf recipe. Tomatoes will add great moisture to your meatloaf. Spread a layer of tomato sauce over meatloaf before baking to create a flavorful glaze. </p><p><b>Vegetable or Minestrone Soup or Chili: </b> Use canned tomatoes in vegetable or minestrone soup or our <a href="https://eatsmart.umd.edu/recipe/black-bean-and-sweet-potato-chili" target="_blank">Black Bean and Sweet Potato Chili</a>. If you have whole canned tomatoes on hand, crush in the soup pot to release juice. </p><p><b>Casserole: </b> Add diced or crushed tomatoes to leftover chicken, cooked pasta or rice, and cooked vegetables for a quick, weeknight meal. Or, use canned tomatoes and leftover cooked rice to make our <a href="https://eatsmart.umd.edu/recipe/corn-and-pepper-cups" target="_blank">Corn and Pepper Cups</a>.</p><p><b>Homemade Salsa</b>: Add canned, diced tomatoes to onion, garlic and lime juice. Mix together and serve as a dip or on top of fish, chicken, or tacos.</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-66248184580109594172020-12-07T09:00:00.001-05:002020-12-07T09:00:04.674-05:00Spotlight on Kale and Collards<p> </p><div class="separator" style="clear: both; text-align: center;"><iframe allowfullscreen="" class="BLOG_video_class" height="430" src="https://www.youtube.com/embed/-zJ0aJktIZw" width="517" youtube-src-id="-zJ0aJktIZw"></iframe></div><p></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><span><span> </span><span> </span> </span><span> </span><span> </span><span> </span><span> </span>Watch </span><a href="http://go.umd.edu/kale" style="text-decoration: none;"><span style="-webkit-text-decoration-skip: none; background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap; white-space: pre;">this video</span></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"> to learn how to buy, store and prepare kale and collards. </span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><br /></span></p><p dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"></p><h2 style="text-align: left;"><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial;"><i>Recipes</i></span></span></h2><span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;"><a href="https://eatsmart.umd.edu/recipe/kale-chips" target="_blank">Kale Chips</a>
<a href="https://eatsmart.umd.edu/recipe/sweet-potato-and-kale-salad" target="_blank">Sweet Potato and Kale Salad</a>
<a href="https://www.choosemyplate.gov/recipes/myplate-cnpp/lentil-minestrone " target="_blank">Lentil Minestrone</a>
<a href="https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/seared-greens" target="_blank">Seared Greens</a>
<a href="https://www.cdph.ca.gov/Programs/CCDPHP/DCDIC/NEOPB/CDPH%20Document%20Library/300006SoulfulRecipesEN.pdf#page=33&zoom=100,0,0 " target="_blank">Savory Greens </a>
<a href="https://www.eatingbirdfood.com/hummus-collard-wraps/ " target="_blank">Hummus Collard Wraps</a> <i>
</i>Kale, collards, and many other leafy greens are used widely across many cultures. (Other leafy greens can include mustard greens, turnip greens, spinach, watercress, Swiss chard, and beet greens.) Along with their cousins, broccoli and cauliflower, they can be eaten raw or cooked, and go with many different flavors. They are also packed with nutrients - vitamins A, C, E and K, iron, fiber, calcium.
<b>Buying Kale and Collards</b>
Kale and collards can be purchased in many forms - whole, chopped, fresh, frozen, or canned.
<i>Fresh</i>
Collard leaves are large and flat, and usually sold in bunches, or pre-chopped in bags.
Kale leaves come in three varieties - green and frilly; red and frilly; or flat, bumpy, and dark green. They come in bunches, pre-chopped in bags, or are sold in their smaller, “baby,” form, usually in the salad area.
For collards and kale, pick leaves that are crisp, deep in color, and do not have any yellow or brown spots.
<i>Frozen</i>
Look for kale and collards that do not have any added flavors or sauces. Create your own unique flavors at home! Frozen greens work best when you don’t need the crunch of fresh greens - like in soups, stews, or smoothies.
<i>Canned</i>
Look for plain or unseasoned greens to avoid high levels of sodium or fat.
<b>How to Store Your Kale and Collards</b>
<ul style="text-align: left;"><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial;">Keep the leaves whole until you need them. </span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial;">Remove any brown or yellow leaves.</span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial;">Wrap the leaves with paper towels to keep them dry, and put them in an airtight container (zipper bag or plastic container).</span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Store in your refrigerator for about 5 days.
<br /></span></span></li></ul></span><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;"><b>Cooking Your Kale and Collards</b></span><span style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;"><br /></span><span style="font-family: Arial; font-size: 14.6667px; font-size: 14.6667px; white-space: pre-wrap;"></span><b style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">
</b><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;">Always be sure to wash your kale and collards before using them in any recipe. Removing their tough stems is also recommended for many recipes. You can remove stems with (1) a knife or (2) for kale, while holding the bottom of the stem, run your fingers up the sides of the stem (</span></span><a href="https://www.youtube.com/watch?v=aL7iwW6aiGc" style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;" target="_blank">like this</a><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;">). This is a great job for kids as well.
</span></span><i style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">Eat them raw</i><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;">
Add them to a salad for extra crunch, use them in place of a tortilla for a wrap, or add them to your smoothie. If you are using them raw, try adding strong flavored ingredients to cut any bitterness - acid (lemon, lime, vinegar), garlic, fruits, and/or a pinch of salt.
</span></span><i style="font-family: Arial; font-size: 14.6667px; white-space: pre-wrap;">Cook them up</i><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;">
Kale and collards are hardy greens that can be cooked quickly, or for hours.
</span></span><ul style="font-family: Arial; font-size: 14.6667px; text-align: left; white-space: pre-wrap;"><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Bake them from their fresh form with a bit of oil and your favorite seasoning for crunchy <a href="https://eatsmart.umd.edu/recipe/kale-chips" target="_blank">kale chips</a>. </span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Chop or tear the leaves to add to eggs, pasta sauce, or soup</span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Cook them in a pan with olive oil and garlic, and season with salt</span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Quickly steam them over some boiling water</span></span></li><li><span style="background-color: transparent; font-size: 14.6667px; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial; font-size: 14.6667px;">Cook your favorite flavors (onions, garlic, ginger) in some oil, add the greens, followed by low-sodium broth. Bring this to a boil, and then cover and cook on low for 45 minutes. </span></span></li></ul><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><div><span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span></span></div><div><span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: Arial;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span></span></div><br /></span></span></span><p></p><div><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap; white-space: pre;"><br /></span></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-57603141789319762312020-12-01T10:20:00.004-05:002020-12-01T10:23:09.422-05:00Winter Physical Activity<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqF3G1tooVcVg8sO1nlV6Rl0vzMWugIXt47BmVAK5VoQkbkMqPEZbFtc4v8kJEfraVmquTf6BiPv_mpkECUrmPAGWAEA7nTTRcQc9NHRe_xg0O8kUzqqhymuS6BJgo4kiTLVh6i23y8eE/s2048/Winter+Physical+Activity.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqF3G1tooVcVg8sO1nlV6Rl0vzMWugIXt47BmVAK5VoQkbkMqPEZbFtc4v8kJEfraVmquTf6BiPv_mpkECUrmPAGWAEA7nTTRcQc9NHRe_xg0O8kUzqqhymuS6BJgo4kiTLVh6i23y8eE/w640-h426/Winter+Physical+Activity.png" width="640" /></a></div><p> As the weather becomes colder, and the daylight shorter, we may need to be a little creative to stay active! There are many benefits associated with simply moving your body, which include: weight management, increasing energy, relieving stress, reducing tension, and improving blood circulation. This year may be a bit different with COVID-19 affecting everyday life. However, there still other ways to remain physically active, here are some suggestions:</p><p><b>Stretching-</b> Try following a yoga video in the comfort of your home for 20 minutes. Try this yoga video with your child: <a href="https://video.link/w/mCdZ " target="_blank">https://video.link/w/mCdZ </a></p><p><b>Dance Party</b>- Invite each family member to choose a song and have a dance challenge. Who has the best moves?</p><p><b>Family Snowball Toss</b>- Everyone picks teams. Using balled up socks to create snowballs. Stack plastic cups for “snowmen”. How many “snowmen” can you knock down?</p><p><b>Indoor Bowling</b>- Line up empty water bottles, and use soft balls to create your own bowling alley. Great activity for the family!</p><p><b>Twister</b>- Use twister as a fun way to stretch and move your body. This game is great for young children as they work on learning their colors and shapes.</p><p><b>Take a Walk- Bundle up!</b> Grab a coat, gloves, and scarf; take a 20-30-minute to walk outside. Play “follow the leader” or “I spy” with the family, while you walk!</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-57680588237659567252020-11-23T10:10:00.004-05:002020-11-23T10:10:52.667-05:00Leftovers from Holiday Meals<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8OWv1d23Q9F5jVmlpj1TR6qy32VHGJ7Hhw-K-P3NTvF_WTLiG9vdPxJI8YpTTggDdXMTZgBjRi-Rd04lMoRV5kRGgdPhqTD_YT7CmEgPr2d91w3vRSLy1SVwP4FbeyTSec4P2ORxC2_s/s2048/Leftover+meal+ideas.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8OWv1d23Q9F5jVmlpj1TR6qy32VHGJ7Hhw-K-P3NTvF_WTLiG9vdPxJI8YpTTggDdXMTZgBjRi-Rd04lMoRV5kRGgdPhqTD_YT7CmEgPr2d91w3vRSLy1SVwP4FbeyTSec4P2ORxC2_s/w640-h426/Leftover+meal+ideas.png" width="640" /></a></div><br />As we gather for holiday meals, many times we end up with a lot of food left over and do not want to eat the same meal over the next few days. There are many different ways that you can use the leftover foods to create all new dishes that your family will love!<p></p><p><br /><b>Turkey</b></p><p>Turkey is a common food that we have leftover during the holidays. Sandwiches are not the only way that you can use up the turkey. Try adding to soups like <a href="https://eatsmart.umd.edu/recipe/turkey-rice-soup" target="_blank">Turkey Rice Soup</a> . Turkey can also be used in place of some recipes that call for chicken like: <a href="https://eatsmart.umd.edu/recipe/chicken-corn-chowder" target="_blank">Chicken Corn Chowder</a>, <a href="https://eatsmart.umd.edu/recipe/chicken-waldorf-salad" target="_blank">Chicken Waldorf Salad</a> or <a href="https://eatsmart.umd.edu/recipe/pasta-greens" target="_blank">Pasta with Greens, Beans, and Chicken</a>. </p><p><br /></p><p><b>Potatoes and Sweet Potatoes</b></p><p>Instead of cooking all of the potatoes and sweet potatoes that you have, make a smaller amount for your main meal and then use the extras that you have to make other fun, family dishes. Potatoes can be </p><p></p><ul style="text-align: left;"><li>added to soups or stews to add a thicker texture </li><li>topped with vegetables for a main meal </li><li>paired with meat or beans for a quick and easy meal. </li></ul><a href="https://foodhero.org/recipes/superhero-shepherds-pie" target="_blank">Superhero Shepherd’s Pie</a> is a great way to use leftover mashed potatoes. <p></p><p>Mashed sweet potatoes are great to add to waffle or pancake batter the next day or make <a href="https://eatsmart.umd.edu/recipe/sweet-potato-and-oatmeal-chocolate-chip-bars" target="_blank">Sweet Potato and Oatmeal Chocolate Chip Bars</a> for a healthy dessert option. Sweet potatoes that have been roasted could be added to soups. Leftover roasted sweet potatoes would be great in <a href="https://eatsmart.umd.edu/recipe/carrot-and-sweet-potato-soup" target="_blank">Carrot and Sweet Potato Soup</a> and <a href="https://eatsmart.umd.edu/recipe/black-bean-and-sweet-potato-chili" target="_blank">Black Bean and Sweet Potato Chili</a>. Why not mix cooked sweet potatoes in your morning oatmeal for a different holiday twist?</p><p><br /><b>Stuffing</b></p><p>Stuffing is a popular holiday food that is usually made in large quantities. Use the leftover stuffing to make homemade meatballs, croutons for salads, add to sweet bell peppers to make Stuffed Peppers, or place in muffin tins and add veggies like leftover turkey, carrots, broccoli or spinach for muffin cups. </p><p><br /></p><p><b>Squash</b></p><p>Squash is a popular fall food served during the holidays. Leftover squash can be used to make soups such as <a href="https://fruitsandveggies.org/recipes/roasted-pear-butternut-squash-soup/" target="_blank"> Roasted Pear and Butternut Squash Soup</a>. Make <a href="https://fruitsandveggies.org/recipes/butternut-squash-mac-and-cheese/" target="_blank">Butternut Squash Macaroni and Cheese</a> for a fun alternative to the traditional macaroni and cheese that kids love. Try our <a href="https://eatsmart.umd.edu/recipe/turkey-stuffed-acorn-squash" target="_blank">Turkey Stuffed Acorn Squash</a> to help use up cooked turkey and cooked stuffing for a yummy new recipe! </p><p><br /></p><p><b>Green Beans</b></p><p>Leftover green beans are a great addition to many soups like <a href="https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/italian-bean-soup" target="_blank">Italian Bean Soup</a> and <a href="https://www.choosemyplate.gov/recipes/myplate-cnpp/beef-vegetable-soup" target="_blank">Beef and Vegetable Soup </a>or casseroles like Shepherds Pie or Green Bean casserole for a quick meal. Green beans can also be added to salads like <a href="https://eatsmart.umd.edu/recipe/corn-and-green-bean-salad" target="_blank">Corn and Green Bean Salad</a>. </p><p><br /></p><p>Don’t let holiday leftovers go to waste! Use your leftover foods to make a fun and exciting recipe that your family will want to have over and over again!</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-33595502122922556942020-11-17T09:00:00.001-05:002020-11-17T09:00:15.310-05:00Fun Ways to Thank Cafeteria Workers<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs2KuNFx_TMoyUqUjqjZKD7lKPr9NcftV6n1FERD4jIdDqRM4wdAgdZ5-V59-ik3uXg1zK4RpPdGWrYQzfqnprqX7YCwmTL-ARSvTEGpyjEM6qHkdGcZ65zISbgNQsZ4ybD0n1tU7cZP0/s1280/thank-you-paprika.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1280" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs2KuNFx_TMoyUqUjqjZKD7lKPr9NcftV6n1FERD4jIdDqRM4wdAgdZ5-V59-ik3uXg1zK4RpPdGWrYQzfqnprqX7YCwmTL-ARSvTEGpyjEM6qHkdGcZ65zISbgNQsZ4ybD0n1tU7cZP0/w640-h400/thank-you-paprika.jpg" width="640" /></a></div><p></p><p>Each school day, cafeteria workers prepare healthy meals for students. Some students receive breakfast delivered to classrooms and some eat lunch at school or may go home with prepared meal bags. Others attending school virtually may have the option of picking up multiple meals throughout the week. Did you know that in some areas, meals are prepared, bussed and dropped off to students at their homes? Cafeteria staff have always worked hard to ensure students have access to nutritious meals. Over the last several months, these dedicated individuals have been on the front lines, working tirelessly to provide students meals through the pandemic. With some students back in school but unable to go through the cafeteria line, cafeteria workers improvised by preparing customized meals. In some schools, they use order sheets from which students and staff are able to select from various entrees, fruits and vegetables. In addition, milk choices and condiments are selected and each student’s order is carefully labeled and delivered. That’s a lot of work! Cafeteria staff are dedicated to meeting the nutrition needs of students through the meals they work so hard to prepare and distribute.</p><p>As we are celebrating Thanksgiving and all we are grateful for, have your child show the cafeteria staff they are thankful for all of the work they do! There are many ways to express your gratitude. Here are a few ideas to get you started!</p><p><b>Thank you cards</b> - Writing “Thank you” cards is fun and inspires creativity. Use whatever supplies you may have around the house. Write a few words to express your thoughts and sign your name or be anonymous. Cards can be handed off during meal pick-up, brought to school or mailed to your school: Attention Cafeteria Manager. </p><p><b>Drawings/Collages</b> - Students can draw pictures to illustrate their favorite school lunches. Another idea is to draw a scene with friends eating in the cafeteria or picking up food from the distribution line. A budding artist might like to attempt a portrait of their favorite school lunch hero! </p><p><b>Make a Sign</b> - Who doesn’t enjoy making a fun and colorful poster or sign? Try a neon poster board or colorful paint or markers/crayons to make your message stand out. Display posters/signs on your car as you pick up meals. If your child is in school, make a class poster to display on the classroom door.</p><p><b>Social Media </b>- Share your thoughts and appreciation with a social media post through your school, local or personal Facebook or Instagram page. Share about your favorite foods or give a “shout out” by mentioning names and giving praise to those working hard to prepare the meals. </p><p><b>Give Feedback</b> - Cafeteria staff love to receive feedback from students and parents. Staff might like to know the answers to these questions; Do you find the food easy to prepare? What are your kids eating the most of? What are your favorite school foods? Hearing from you helps the staff to know what is working and valued and what may need improvement. </p><p>Be creative and have fun! Kids love to do for others and see the smiles their actions bring forth. Appreciation is a gift to both the giver and the receiver. </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfQMz7GP2rADKfKxLzspNEkpJ51QNuvxrPcShx83QXnQ4AR5k6hji8oXD3OvRyGklXFe0qwnnNL-v6-JKAGTEZAin5K_o0mUeIJvJy1xpIwcDcFnIRRsqb1NkNzy5E4ebNFzwlFIeUDI/s1080/%25E2%2580%259CParents+and+students+have+been+super+grateful.+We+always+get+a+great+response+when+we+are+out+in+the+community.+When+we+deliver+the+meals+to+homes%252C+it+has+become+part+of+the+student%25E2%2580%2599s+routine+to+come+out+and+me.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUfQMz7GP2rADKfKxLzspNEkpJ51QNuvxrPcShx83QXnQ4AR5k6hji8oXD3OvRyGklXFe0qwnnNL-v6-JKAGTEZAin5K_o0mUeIJvJy1xpIwcDcFnIRRsqb1NkNzy5E4ebNFzwlFIeUDI/w400-h400/%25E2%2580%259CParents+and+students+have+been+super+grateful.+We+always+get+a+great+response+when+we+are+out+in+the+community.+When+we+deliver+the+meals+to+homes%252C+it+has+become+part+of+the+student%25E2%2580%2599s+routine+to+come+out+and+me.png" width="400" /></a></div><br /><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-8750660021134419912020-11-09T09:00:00.001-05:002020-11-09T09:00:04.615-05:00Mealtime Conversations with Your Family<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9RVdDWgMlmui0SpDNSOo33xt84sme4RsAl7aUDGF31SBnXZiaRxcsRnXD-fQ2IqtlOCAAByFQePzaWfWPrRLfxhwNdvEUrMOCVdc6ThVsTCbiqyVPsjMDN66Fbbxsv7-KD8p3CR16_M4/s2048/shutterstock_177030098.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9RVdDWgMlmui0SpDNSOo33xt84sme4RsAl7aUDGF31SBnXZiaRxcsRnXD-fQ2IqtlOCAAByFQePzaWfWPrRLfxhwNdvEUrMOCVdc6ThVsTCbiqyVPsjMDN66Fbbxsv7-KD8p3CR16_M4/w640-h426/shutterstock_177030098.jpg" width="640" /></a></div><br /><p></p><p>Try one of these recipes at your next family meal!</p><p><a href="https://www.eatsmart.umd.edu/recipe/apple-cranberry-salad-toss" target="_blank">Apple Cranberry Salad Toss</a><br /><a href="https://www.eatsmart.umd.edu/recipe/broccoli-baked-potatoes" target="_blank">Broccoli Baked Potatoes</a><br /><a href="https://www.eatsmart.umd.edu/recipe/chicken-and-kale-casserole" target="_blank">Chicken & Kale Casserole</a><br /><a href="https://eatsmart.umd.edu/recipe/baked-fish-tomatoes-greens-and-mushrooms" target="_blank">Baked Fish with Tomatoes, Greens & Mushrooms</a></p><p><b><br />Any mealtime is family time. </b>It is a great opportunity to catch up with your family. Parents and children practice listening and sharing. Each family member can take a turn. All meals can be a great time to connect–breakfast, lunch, dinner–or even while sharing a snack or preparing a meal. </p><p><b>Focus on the food and the people. </b>This is a great time to put away electronic devices and turn off all screens. Use mealtime as a time to connect without the distractions caused by phones, video games, and other gadgets.</p><p><b>It might take a little practice</b>. It will be worth the effort as you connect with one another and strengthen your bonds. If you have time for one or one or two meals per week, that’s great! Begin there and set a goal to add more as you are able. Start by asking open-ended questions (questions that require more than a yes or no answer). Try to keep the questions positive, and the responses uplifting. </p><p><b><br /></b></p><p><b>Here are some questions to get you started:</b></p><p></p><ul style="text-align: left;"><li>What was the most interesting thing that happened today?</li><li>What is your favorite part of this meal?</li><li>What is your favorite meal we make at home? Are there any new foods you’d like to try?</li><li>If you could have any superpower, what would you have and why?</li><li>What makes somebody a good friend? Have you been a good friend recently?</li><li>What are you looking forward to this week? Why?</li><li>Pretend you are an adult in the family. What new rule would you make and why?</li><li>Name something you would like to learn to do.</li><li>What is your favorite sport to play? What is your favorite sport to watch? Why?</li></ul><p></p><p> </p><p>There are many benefits to eating family meals together. Adults can use these opportunities to role model healthy and positive behaviors, and share values that are important to your family. Children can practice positive behaviors and become more open to trying new foods. Family meals also showcase the importance of eating a variety of foods to be healthy and strong. Best of all, the entire family can unwind and create lasting memories.</p><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-12656607694542135622020-11-02T09:15:00.002-05:002020-11-03T15:55:24.710-05:00Spotlight on Pears<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: left;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjifSFbejTObSIhO8pcmgAmXXPKI0Rthz60q3S4tkLYpfnephxiWRbOqXFuYjFPjgJj6uzyd8Y40UFNIhlSP_WWsbuVAE2zB0FQkbB4ft53a4ucFE-LsnoP0AtrbxLbVuKwS3AAoo6qQJM/s1280/Pears+Video+Thumbnail.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjifSFbejTObSIhO8pcmgAmXXPKI0Rthz60q3S4tkLYpfnephxiWRbOqXFuYjFPjgJj6uzyd8Y40UFNIhlSP_WWsbuVAE2zB0FQkbB4ft53a4ucFE-LsnoP0AtrbxLbVuKwS3AAoo6qQJM/w640-h360/Pears+Video+Thumbnail.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><meta charset="utf-8"></meta><b id="docs-internal-guid-0b8be738-7fff-8c03-84af-54b54ceb67bc" style="font-weight: normal;"><span style="background-color: white; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">You can find pears in the fresh produce section or canned.
Watch <a href="https://youtu.be/F8G8VdopI_g" target="_blank">this video</a> on how to buy, store and prepare pears.</span></b></td></tr></tbody></table><div style="text-align: left;"><b></b><i></i><u></u><sub></sub><sup></sup><strike></strike><br /></div><h1 style="text-align: left;">Recipes:</h1><p style="text-align: left;"><a href="https://eatsmart.umd.edu/recipe/rainbow-salad" target="_blank">Rainbow Salad</a><br /><a href="https://eatsmart.umd.edu/recipe/rise-and-shine-cobbler" target="_blank">Rise and Shine Cobbler</a><br /><a href="https://eatsmart.umd.edu/recipe/pork-chops-red-cabbage-and-pears" target="_blank">Pork Chops with Red Cabbage and Pears</a><br /><a href="https://eatsmart.umd.edu/recipe/squash-bisque-ginger" target="_blank">Squash Bisque with Ginger</a><br /><a href="https://www.aces.edu/blog/topics/by-ingredients/live-well-recipe-warm-brussels-sprouts-and-pear-salad/" target="_blank">Warm Brussels Sprouts and Pear Salad</a><br /><a href="https://foodhero.org/recipes/cinnamon-baked-pears" target="_blank">Cinnamon Baked Pears</a><br /></p><div style="text-align: left;"><u><span style="color: #000120;"></span></u><b></b><br /></div><div style="text-align: left;"><b>Did you know:</b></div><div style="text-align: left;"><br />Pears were first planted in North America in 1620, but may have been growing in China since 1134 BC! Bartlett is the most common variety, but there are over 3,000 varieties found throughout the world. Most of the pears found in the grocery store are grown on the West coast, but you can find pears in Maryland farmers’ markets August through October. They are full of nutrients that reduce the risk of heart disease and diabetes, and keep your gut healthy. Pears are also a great source of fiber and water.</div><div style="text-align: left;"><br /><b>Tips for Buying and Storing Pears</b></div><div style="text-align: left;"><b><br /></b></div><ul style="text-align: left;"><li>When at the store, you can buy fresh or canned pears. Canned pears may be halved, sliced or diced, so pick based on how you will be using them. Choose pears canned in water or 100% juice. <br /></li><li>When selecting fresh pears, look for ones without bruises or cuts. Usually pears at the store will be firm, so you will need to ripen them at home. Leave them at room temperature and gently press around the stem to see if it is ripe. If soft, it is ready to eat!<br /></li><li>Asian pears, which are more round, are like apples as they do not get soft and are eaten while crisp. <br /></li><li>Any fully ripe pears can be placed in the refrigerator for 3-5 days. <br /></li><li>Make sure to wash them well before using.<br /></li><li>If sliced, pears will begin to brown on the edges like apples. Either eat cut pears right away or toss with a little lemon juice, as that will prevent browning.</li></ul><div style="text-align: left;"><br /></div><div style="text-align: left;"><b>Ideas for Serving Pears</b></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Pears are the perfect snack on the go, but there are many ways to eat pears. Some great recipe ideas are listed above. Get creative and try out some new ways to use your pears! </div><div style="text-align: left;"><br /></div><ul style="text-align: left;"><li>Slice or dice into salads<br /></li><li>Substitute for apples in your favorite baked goods<br /></li><li>Dip into peanut butter<br /></li><li>Serve with cheese for a snack<br /></li><li>Blend into a smoothie<br /></li><li>Put on top of oatmeal<br /></li></ul><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-34858366397192450302020-10-26T09:00:00.004-04:002020-10-26T09:00:06.372-04:00Canned Pumpkin 5 Ways<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfFeDeTEiTjhfwcFOyWv8HojvqJDZfvFEnXpxOzD81_pid5e91Js3oP0TLvSEPJW7oLRIgSeS83WghB5JVAeGEO2jEDio3-vN-x0lf1ak1sIkflvqwLEc2K_gG15ul77-yA4S5PrEvDQ/s2559/My+Post+%252823%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="2559" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvfFeDeTEiTjhfwcFOyWv8HojvqJDZfvFEnXpxOzD81_pid5e91Js3oP0TLvSEPJW7oLRIgSeS83WghB5JVAeGEO2jEDio3-vN-x0lf1ak1sIkflvqwLEc2K_gG15ul77-yA4S5PrEvDQ/w640-h214/My+Post+%252823%2529.png" width="640" /></a></div><br /><div>Pumpkins are the most quintessential fall item! When we think of them we automatically think of this time of year. Every fall we find ourselves using pumpkins in our recipes and in our homes.</div><div><br />Pumpkins are ideal for this time of the year as they are rich in vitamins that boost immunity and they are a great source of vitamin A, a vitamin important for healthy eyes. During the fall, pumpkins are available in the farmers market and the grocery stores but you may find it's easy to use canned form from the grocery stores year round.</div><div><br /></div><div style="text-align: left;">Have you ever had leftover canned pumpkin that you don't know how to use up? Below are 5 ideas that you can try to incorporate more canned pumpkin in your cooking not just this fall but all year long. Feel free to experiment! You can also freeze leftover canned pumpkin in a freezer friendly bag or container for 3-4 months.<br /></div><ol style="text-align: left;"><li><b> Pancakes:</b> For breakfast add canned pumpkin to your pancake mix to boost nutrition. Spice it up with some cinnamon. Top with low-fat yogurt, a drizzle of honey, or chopped nuts.<br /></li><li><b> Oatmeal</b>: Another breakfast item is this warm oatmeal dish. Prepare your oatmeal the way you usually would and just add some canned pumpkin and a sprinkle of cinnamon or pumpkin pie spice to it. You can top it with sliced bananas or a spoonful of applesauce . <br /></li><li><b>Soup:</b> This warm hearty dish can be prepared using chicken or vegetable broth as its base. You can serve it with a sandwich or a salad. Try this <a href="https://www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/pumpkin-soup" target="_blank">pumpkin and bean soup</a>. <br /></li><li><b>Pasta sauce:</b> Not only does pumpkin make the sauce taste great it also makes it more nutritious. Simply add canned pumpkin to your pasta sauce. Or remove the pasta sauce all together and try this <a href="https://dinnertonight.tamu.edu/recipe/creamy-pumpkin-pasta/" target="_blank">creamy pumpkin pasta dish</a>.<br /></li><li><b>A main meal:</b> You can turn your canned pumpkin into an easy one pot curry dish. Add drained canned chickpeas with garlic powder, cumin, and curry powder. Add to a large pot along with equal amounts of canned pumpkin, low-fat milk and vegetable or chicken broth. Serve your curry with cooked rice or pasta.</li></ol><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0tag:blogger.com,1999:blog-7952121681326085270.post-7790469366456259952020-10-19T09:00:00.001-04:002020-10-19T09:00:02.970-04:00Making Mealtime FUN!<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdij11X4EE_QxFrdKEEAbiiZDg1quQz3d8Lt7e9-_A0PSNNSJvz1WkQ_6wbbloabeUYswBqf_NrglAvDvsN1g9Zzxr2jpkaOhyphenhyphenyFrUWmp5wH7Fjv1tzuZOllc-ok9Nl7DlbLkK2tc_pc/s2559/My+Post+%252827%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="853" data-original-width="2559" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXdij11X4EE_QxFrdKEEAbiiZDg1quQz3d8Lt7e9-_A0PSNNSJvz1WkQ_6wbbloabeUYswBqf_NrglAvDvsN1g9Zzxr2jpkaOhyphenhyphenyFrUWmp5wH7Fjv1tzuZOllc-ok9Nl7DlbLkK2tc_pc/w640-h214/My+Post+%252827%2529.png" width="640" /></a></div><div><br /></div><div>Eating is essential for life, so we do it everyday! Doing something everyday, a few times a day, can become routine and a bit boring. Making meals and snacks that everyone in your household likes can often be a challenge. Sometimes we need something new and exciting to attract our attention and turn on our appetites!</div><div><br /></div><div>Engage kids and other family members in helping to make these colorful and creatively named recipes. </div><div>Let the fun begin!</div><div><br /></div><div><a href="https://eatsmart.umd.edu/recipe/confetti-spaghetti" target="_blank">Confetti Spaghetti </a></div><div><a href="https://eatsmart.umd.edu/recipe/rockin-radish-salad" target="_blank">Rock'n Radish Salad </a></div><div><a href="goog_78738490">South of the Border Salad</a></div><div><u><span style="color: #000120;"></span></u><br />There are many ways to add fun and creativity to mealtimes. Watch and enjoy how your family responds to some of your new techniques!</div><div><br /></div><div><b><u>Creative Names</u></b> - Have you noticed that reading the names of menu items at restaurants can often make your mouth water or trigger hunger pangs? Why is that? It’s because catchy names make food more appealing. Restaurants are known for using creative names and descriptive words to promote food items/entrees and to entice us to make selections. Certain words can stir up emotions and feelings. “<b>Grandma’s Homestyle Chicken</b>” and “<b>Piping Hot Mashed Potatoes</b>” might make you think back to a special family dinner. A “<b>Strong SuperHero Snack</b>” may be appealing to kids who want to be like their favorite characters. You can come up with creative names for meals and snacks too. Think about naming food around characters or animals that kids like: <b>Monkey Fuel </b>(Bananas), <b>Asparagus-Rex </b>(Asparagus), <b>Dinosaur Trees</b> (broccoli spears). Older kids and adults may be more inspired by words that describe how they will experience the food or how it will taste. Think about words like: <b>Simmering, Melted, Savory, Crunchy, Spicy</b>. You can also use rhyming words or words that start with the same letter to name food: (<b>Mighty Mean Beans, Gators Tators, Awesome Apples, Outstanding Oranges</b>). Tell the kids you are throwing a party, and start with <a href="https://eatsmart.umd.edu/recipe/confetti-spaghetti" target="_blank">Confetti Spaghetti,</a> an appropriately named fun and colorful dish. Let your imagination guide you and have fun!</div><div><br /></div><div><b><u>Use a variety of color</u></b> - What a difference color can make! Bright and contrasting colors can be very attractive and eye-catching. If you are serving apples, you may want to try slicing both <span style="color: #cc0000;">red </span>and <span style="color: #38761d;">green</span> apples and arranging them together on a plate. Blueberries (blue) and strawberries (red) placed on top of plain yogurt add a vibrant pop of color. The popular and colorful trio of peas (green), carrots (orange) and corn (yellow) is a great combination. Simple arrangements using color can get kids excited about trying nutritious foods and foods that may be new to them. This colorful <a href="https://eatsmart.umd.edu/recipe/rockin-radish-salad" target="_blank">Rock'n Radish Salad</a> is a great example of how to use a variety of colors. </div><div><b></b><u></u><br /></div><div><b><u>Use contrasting colors to make food pop!</u></b> - Try placing colorful food like cucumbers, apples, carrots or green/red peppers on plates or bowls with <b>contrasting</b> colors. Bright orange carrots will pop on a black, white or green background. Deep green cucumbers will <b>stand out</b> on an orange, yellow or white surface. These simple “tricks” can bring flare and excitement to snack time. </div><div><br /></div><div><b><u>Make Shapes</u></b> - Sometimes we get into the habit of preparing foods one way. Most people slice cucumbers into “coins,” cut carrots into sticks and serve apples and oranges whole. You may want to try something new and different to add interest. Cucumbers can be cut lengthwise down the middles and then into spears. Raw carrots can be sliced into chunky “<b>Crunchy Coins</b>”, apple slices can become “<b>Awesome Apple Crunchers</b>” and oranges can become “<b>Wacky Wedges</b>” when sliced or made into wedges for easy-to-eat portion sizes.</div><div><br /></div><div><b><u>Spice it up </u></b>- Sometimes adding a little extra flavor will do the trick! Sprinkle cinnamon on apples for a quick snack. Or, get fancy by using cinnamon in <a href="https://eatsmart.umd.edu/recipe/homemade-applesauce" target="_blank">Homemade Applesauce</a>. Add some excitement by sprinkling a dash of cumin on black beans or pinto beans. Drizzle a bit of apple cider vinegar on roasted potatoes or green beans. Or, try a squeeze of lemon over a bed of greens or in this delicious <a href="https://eatsmart.umd.edu/recipe/lemon-and-herb-chicken" target="_blank">Lemon and Herb Chicken</a> recipe for zesty flavor. The <a href="https://eatsmart.umd.edu/recipe/south-border-salad" target="_blank">South of the Border Salad</a> will bring loads of excitement and enhance taste expectations with its fun, creative name, variety of color, and use of flavorful spice. </div><div><br /></div><div>Enjoy! <br /></div><div><br /></div><div><br /></div>Eat Smart, Be Fithttp://www.blogger.com/profile/01378676375061508192noreply@blogger.com0