Smart Snacking at Home and On-the-Go

Don't forget fruits and veggies for smart snacking. Here are some ideas:


At Home
*Keep a few cut up fruits and veggies in clear containers on your refrigerator shelf
*Keep fruits handy on the counter
*Freeze grapes, melon balls and berries for a quick, cool treat right out of the freezer.
*Serve veggies with flavorful dip like hummus.

At Work
*Keep dried fruits such as apricots, raisins, plums and figs in your desk for an unplanned "snack attack".
*Choose portable fruit and veggie snack such as baby carrots, bananas or grape tomatoes
*Don't forget the office microwave; snacks can be hot veggie soup or a warmed baked apple.

On-the-go
*Invest in a little cooler that you can take with you and keep in your car. Fill it with cut up strawberries, fruit cups and carrot sticks with dip.
*Dried fruit leather and/or trail mix is a small and easy thing to stash in your purse.

fruitsandveggiesmorematters.org

April Fruit of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for April is:

The Asian Pear


Asian pears are cousins to the pears that are typically seen in grocery stores, but this fruit is similar to an apple and its many names reflect that characteristic. Other names that this fruit goes by are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.

Asian pears differ from the traditional European ones. These pears are usually round, firm to touch when ripe, and are ready to eat after harvest. Asian pears reach prime quality when they ripen on the tree, like an apple and peach. These pears will be crisp, juicy, and slightly sweet with some tartness, especially near the core. To learn more about the asian pear click here.

Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Chris Faulkner for Melissa’s Variety Produce, Inc.

Ingredients

6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped

Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.

Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.

April Vegetable of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for April is:

The Tomatillo



Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.

The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas. To learn more about the tomatillo click here.

Corn & Tomatillo Soup
Makes 8 servings

Each serving equals 1 cup of fruit or vegetables

Ingredients

1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar

Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.

Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.

April Brown Bag

We have a fun Brown Bag coming up next week. Julia Iverson is a Nutrition Education Assistant with the USU Extension for the Food Sense Program. She has agreed to come and demonstrate knife practices, cutting, and other techniques involving our fruits and vegetables. You won't want to miss this one.

When: Thursday April 14th @ noon
Where: Utah County Administration Bldg. (100 E. Center Street in Provo) in room LL700


Hope to see you there!!!

*Attendance will be worth 15 Health Education points
*Door prizes will be given


If you have any questions please contact Stephanie Jones at 801-851-7098 or stephh.uchlth@state.ut.us

March Brown Bag

Ever been in a situation like this?



Parents and caregivers have a big responsibility when it comes to raising children. It can be tough at times, especially in the world we live in today. Sometimes the idea of talking with your kids about certain subjects can cause a little bit of anxiety/stress. Jonathan Sherman, LMFT has agreed to come and speak to us about having healthy communication with our children.

"Talking to your kids about the tough stuff"

When: Wednesday March 16th @ noon
Where: HJB room 2500
Who: Everyone, you do not have to be a Healthy Lifestyles member to come and learn


*Door Prizes
*15 Health Education Points

Please contact Stephanie Jones if you have any questions.

March Vegetable of the Month!!!

Vegetable of the Month: Leeks and Green Onions

This month’s vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature. Click here to learn more about these delicious veggies such as selection, storage and preparation. Also please try the recipe below.

Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board

Ingredients

2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.

March Fruit of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for March is: "Exotic Winter Fruit".
Exotic fruits are becoming more available throughout the year in the United States. Many of the fruits described below are grown in the Southern Hemisphere, where our winter is their summer. Importing fruits from countries such as New Zealand allows Americans the opportunity to try new fruits all year round. Click here to learn more about exotic fruits and then try the delicious recipe below.

Tropical Fruit Salad with Guava Sauce
Makes 4 servings

Each serving equals 1 1/2 cups of fruit or vegetables

Ingredients

2 bananas, sliced
1 ripe pear, sliced
4 kiwis, peeled and sliced
2 cups sliced strawberries
2 feijoas
2 Tbsp orange juice concentrate
1 ripe guava

Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad.

Nutritional analysis per serving: Calories 212, Fat 2g, Calories from Fat 6%, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.

Love your Body Brownbag

Come join us for our February Brown bag.

Love your Body!




When: February 15, 2011
Where: HJB, room 2500
Time: Noon


Worth 15 Health Points

Benefits of Stretching

Whether you just woke up or just finshed a vigorous work out, stretching is very important to everyday health. In fact, it may just add more year to your life.

When you wake up in the morning try doing a stretch routine, it does not have to be fancy, just stretching. If you are not sure what stretches to do, try these stretches recommended from Dr. Oz.

http://www.doctoroz.com/videos/dr-ozs-seven-minute-workout

Benefits from stretching in the morning:
Moving your body and releasing stress first thing is critical to preparing for a day where you are in control of your body. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

Benefits for relieving stress:
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

Benefits for exercise:
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

Benefits for aging:
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.


Happy Stretching!

Ever hear of Quinoa?

It is called quinoa (pronounced keen-wa), and is a grain that comes from the Andes Mountains of South America. Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.

Easy on the Stomach
Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own.


Here are a few recipes:

The Basic Quinoa Recipe

This light and wholesome grain may be prepared quickly and easily with this basic method. 2 cups water 1 cup quinoa
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).

You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.



QUINOA PILAF
1/2 cup carrot, diced 6 cups quinoa, cooked (basic recipe)
1/2 cup green onion, diced 1/4 cup olive oil
1/4 cup celery, diced 2 cloves garlic, crushed
1/4 cup green pepper, diced 1 cup almonds, sliced
1/4 cup sweet red pepper, diced 1/4 tsp oregano
salt to taste

Sauté chopped vegetables in olive oil until clear, yet crisp: stir in oregano. Add sautéed vegetables to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix. Serves 6-8. Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable stock instead of water.



LASAGNEQUINOA
1 can peeled tomatoes or
4 roma tomatoes, chopped
1 lb hamburger or veggie burger
2-8 oz cans tomato sauce
3 cups quinoa, cooked
1/4 lb mozzarella cheese, crumbled
1/4 lb parmesan cheese, grated
1/4 cup olive oil
1 tsp salt
2 tsp oregano
1 cup onion, minced
1/2 lb ricotta cheese
2 cloves garlic, minced


Sauté onion and garlic in olive oil until browned. Add hamburger, cook until browned. Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350 degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish, following with layer of quinoa and layer of cheese. Repeat two more layers ending with sauce an extra Parmesan cheese on top. Bake about 35 minutes. Serves 6-8.




Marsala Braised Quinoa with Crimini Mushrooms In Roasted Tomato
(4 servings) This recipe is on the back of our Inca Red Box
1 cup Red Quinoa 1/4 cup Marsala Wine
2 cups Water 2 Tbsp. Tamari
Pinch Sea Salt 1/2 lb. Crimini Mushroom Caps, minced
2 Tbsp. Olive Oil 1/2 tsp. Whole Fennel Seed, crushed
2 Shallots, minced 1/4 cup fresh Cilantro or Basil for garnish
1 tsp. dried Basil 4 roasted Tomatoes

Cook red quinoa in 2 cups Water for about 15 minutes until water is absorbed. Warm a heavy bottomed skillet. Add olive oil and minced shallots together, in that order. Cook slowly until shallots are clear, soft, and beginning to brown. Add mushrooms, toss well, and then spread out over the pan stirring occasionally always returning them to cover the metal surface of the pan. Cook until mushrooms are deep brown. Add cooked quinoa, mix well. When grain is thoroughly heated and may be sticking slightly to the pan, add Marsala, stir, add tamari, stir. Cover for a few minutes. Toss a generous amount of minced fresh herbs into the grain. Then use to fill roasted tomatoes.

(Roasting a tomato: Use a small sharp knife to cut into the center and scoop out some of the inside of the tomato. Put some olive oil in the palm of your hand; lightly coat the tomato with oil. Coat with a small amount of sea salt. Bake at 450° F. until the skin is slightly soft.)


http://www.quinoa.net/106.html