cnp newsletters 2014 (english)

December 2013/ January 2014

Vol. 17, No. 1

Cent$ible Nutrition NewsHelping Families Eat Better For Less

A Cent$ible Nutrition educator can show you how to: • save time and money • prepare tasty meals • keep food safe • invest your food dollars in the best nutritional choices

Participants receive a free Cent$ible Nutrition Cookbook plus many other items including: • computerized diet analysis • grocery list pad • menu planner • cutting board • refrigerator thermometer

“Leftovers” tend to get a bad reputation. Sometimes they get forgotten in the back of the refrigerator and later thrown out. Instead of letting extra food go to waste, create “planned-overs.”

Planned-over foods involve planning ahead to make foods that give you enough servings for more than one meal. With “planned-overs” you cook once, but eat twice. This saves time and money by buying larger quantities of food on sale and minimizing trips to the store.

Planning menus is the first step in using “planned-overs.” Search your pantry, refrigerator, and freezer and use those ingredients if possible. Place labels and dates on foods you will need for the meals you plan.

An example of “planned-overs” is to make spaghetti for a meal, then use the extra pasta and ground beef for spaghetti Pie on another day. The recipe for this tasty dish can be found inside this newsletter. Or you may use berries for a smoothie and then the next day prepare raspberry cornmeal muffins. This recipe can be found in the Family Focus section.

Making “planned-overs” a part of meal planning you can help your family to eat well, save food and money, simplify the cooking process, and enjoy sitting down as a family at the table.

Saving Time and Money with Planned-Overs

To take Cent$ible Nutrition classes, please

call us at:

1-877-219-4646

Freezing extra food is a great way to save money. Yet, if it is put away without a label it may quickly turn into a mystery package in the depths of your freezer. To save money, label packages as you put them in the freezer. That way, you can tell what the food is and when it was put in the freezer. You will appreciate it later and prevent wasting food that may get dry, or freezer burn, if left too long.

Label It Cost Cutter:

Join us!

FEATURED RECIPE

Spaghetti Pie

SENIOR SENSE

Ingredients:• 8 ounces whole-grain spaghetti, cooked

• 2 eggs, beaten

• ½ cup parmesan cheese, divided

• 1 pound lean ground beef, turkey, chicken, or venison

• ½ cup chopped onion

• ½ cup chopped green pepper

• ½ teaspoon garlic powder

• 2 cups tomato sauce

• 1 cup lowfat cottage cheese

• 1 teaspoon Italian seasoning

• 1 cup mozzarella cheese, grated

Want more information about feeding your family for less? Don’t wait! Call 1-877-219-4646 today!

Soup’s On

Directions:1. Wash hands with warm, soapy water. 2. Preheat oven to 350°F.3. Coat cooked spaghetti with 1 tablespoon

of olive oil.4. Combine eggs with ¼ cup Parmesan

cheese and add to spaghetti.5. Place the spaghetti mixture into a

greased deep-dish pie plate and make a “pie crust”.

6. Cook ground meat with chopped vegetables until thoroughly cooked. Drain excess fat.

7. Mix tomato sauce with spices and add to meat.

8. Mix cottage cheese, ¼ cup Parmesan cheese, and Italian seasoning. Spread cheese mixture over noodles.

9. Layer on meat mixture and mozzarella cheese.

10. Bake 30 minutes.Serves 6

A recipe is not always needed when making soup. Sometimes you find just what you need by peeking into your pantry, freezer,

and refrigerator. The ingredients may include beef or chicken stock, tomato juice, frozen

mixed vegetables, sliced carrots, browned

hamburger, frozen shredded turkey breast, or chopped pieces of ham.

By making your own soup, you can control the amount of sodium. This can be a huge difference compared to pre-made packaged soups. Be inventive and create your own budget-friendly soup!

“I am making my own food from scratch now. I have saved $250-$300 a month on food. We wash our hands more, and I do not cross contaminate.” ~ CNP Graduate

FAMILY CORNER

PHYSICAL ACTIVITYKeeping It Safe with Planned-Overs

Pay attention to food safety with planned-overs. Keep hot foods hot, and cold foods cold. Put the planned-over foods into the refrigerator immediately after preparation rather than waiting until the meal is finished. Place food items in shallow containers so they cool quickly in the refrigerator. With meal planning, you will then use these food items within 2 or 3 days. Ingredients:

• 1 cup flour• ¾ cup yellow cornmeal• ½ cup sugar• 2 teaspoons

baking powder• ½ teaspoon salt

• ½ cup fat-free milk• ¼ cup applesauce• 1 egg, lightly beaten• 1 cup fresh or frozen

raspberries

Raspberry Cornmeal Muffins

'Tis the season to set goals and make lifestyle changes. Your first move should be to visit the doctor and get the OK to exercise. An existing health issue may make it hard to stick with a physical activity program. It may be major or minor and sometimes people are not aware of the problem.

If you already have an existing health issue, talk to your health care provider about watching for new symptoms or physiological changes that may interfere with your exercise routine. You want to find the right type of physical activity specifically for you.

Physical Activity Check Up

Directions1. Wash hands in warm, soapy water.2. Preheat oven to 425°F. and spray 12-cup muffin pan

with nonstick spray.3. Mix dry ingredients.4. Add liquid ingredients.5. Gently fold in raspberries.6. Fill muffin cups 2/3 full with

batter.7. Bake 12-15 minutes. Makes 12 muffins.

References: www.familymealsproject.com • www.busycooks.about.com

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646.

The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.

Department 33541000 E. University Ave.Laramie, WY 82071877-356-6675 en español307-766-53751-877-219-4646 (toll free within Wyoming)

Web site: www.uwyo.edu/centsible

Cent$ible Nutrition Program

To learn how to eat better for less, please call Cent$ible Nutrition at 1-877-219-4646, or en Español at 1-877-356-6675, or visit the Cent$ible Nutrition web site at: www.uwyo.edu/centsible. For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659.

If you are interested in classes or have questions, please call your local Cent$ible Nutrition Program Educator nearest you. Below are our county offices, (area code 307):

Albany 721-2571 Goshen 532-2436 Park 527-8560 Wind River Indian Reservation

Campbell 682-7281 Johnson 684-7522 Sheridan 674-2980 Ft. Washakie

335-2872335-2871

Carbon 328-2642 Laramie 633-4383 Sublette 367-4380

Converse 358-2417 Lincoln: Sweetwater 352-6775 Or call the state Cent$ible Nutrition Program office in Laramie at 1-877-219-4646.

(En Espanol at: 1-877-356-6675)www.uwyo.edu/centsible

Crook 283-1192 Afton 885-3132 Teton 733-3087

Fremont: Kemmerer 828-4091 Uinta 783-0579

Lander 332-2693 Natrona 235-9400 Washakie 347-3431

Riverton 857-3660 Niobrara 334-3534 Weston 746-3531

February/March 2014 Vol. 17, No. 2

Cent$ible Nutrition News

Call 1-877-219-4646 to sign up for free lessons today!

Nuts provide a large amount of nutrition in a tiny package! They are part of the protein group. Protein is one of the five food groups on MyPlate and is one of the building blocks of a nutritious diet. MyPlate is a colorful, familiar place setting and easy to remember. Think about MyPlate before you start eating and consider what goes on your own plate. Select a variety of protein foods to increase nutrient intake.

Eating peanuts and certain tree nuts such as almonds, pistachios, and walnuts may help reduce low-density lipoprotein or “bad” cholesterol levels when they replace animal sources of protein. High levels of low-density lipoprotein are a primary risk for heart disease. Eating nuts may also reduce the risk of developing blood clots.

Nuts and seeds are high in calories. Eat them in small amounts and remember they replace other protein foods in a dish. Consider adding sliced almonds to steamed vegetables, sprinkling a few nuts on low-fat frozen yogurt, adding peanuts or cashews to a vegetable stir fry, or add a little crunch to a green salad with walnuts or pecans.

Choose a wide variety of protein sources such as meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds to get many nutrients including B vitamins, protein, vitamin E, iron, zinc, and magnesium.

Nutty about Nuts

Nutritious and delicious, nuts are wonderful alone or in a wide variety of dishes. Buying nuts in bulk can some money. However, due to their high oil content, they can go rancid. Nuts in the shell will usually last longer than shelled nuts.

Nuts will stay fresh much longer when frozen. Freezing nuts can save money because of less waste to spoilage. To freeze nuts place them in an airtight container or heavy-duty freezer bag. Many nuts, including walnuts, almonds, and pistachios, should last at least one year when frozen.

Freeze Nuts

Cost Cutter:

Helping Families Eat

Better for Less

“I saved $30 last month by going back to basics. The Master Mixes are very helpful, especially the Magic Mix.” – CNP Participant

FAMILY CORNER

PHYSICAL ACTIVITY

Storing Peanut ButterPeanut butter can be stored on a cupboard shelf. Commercially prepared peanut butter does not need to be refrigerated. Homemade peanut and nut butters should be stored in the refrigerator. Remember to securely place the lid back on the jar each time it is used to help maintain the fresh taste of the peanut butter. To prevent contamination use clean utensils and remove crumbs or jelly if they get in the peanut butter jar.

Ingredients:• ½ cup peanut butter• 2½ Tablespoons

non-fat dry milk• 2 Tablespoons raisins• 2 Tablespoons honey• ¼ cup rice cereal

*Children under the age of one year should not eat honey.

Peanut Butter Balls

ChooseMyPlate.gov is an educational resource for nutrition and physical activity. This tool can help you choose a healthier way to eat and ways to increase your physical activity.

Select activities you enjoy and can do regularly. Plan daily walks into your routine. Try something different every few days to prevent boredom. Some activities include walking, swimming, yoga and stretching, gardening, or lifting weights. Keep comfortable clothes and a pair of exercise shoes in the car or at the office so you can fit in physical activity any time. Every little bit adds up!

When you have access to the internet, check out www.choosemyplate.gov and find physical activity ideas and nutrition information.

Physical Activity Ideas from ChooseMyPlate.gov

Directions1. Wash hands with warm, soapy water.2. Mix ingredients and form into balls.3. Roll in powdered sugar or cinnamon sugar.Optional recipe: ½ cup peanut butter, ½ cup honey, 1 cup nonfat dry milk, and 1 cup oatmealChildren can: Measure, mix, and roll!

References: www.choosemyplate.gov • www.mayoclinic.com • www.oakgov.com • www.walnuts.org

FEATURED RECIPE

Pumpkin Nut Muffins

SENIOR SENSE

Ingredients:• 2½ cups raisin bran flake cereal• ½ of 15-ounce can pumpkin puree (about

¾ cup plus 2 Tablespoons)• ¼ cup lowfat milk• 2 eggs or ½ cup egg substitute• 2 Tablespoons canola oil• 1 cup flour

• ½ cup brown sugar• 2 teaspoons baking powder• 2 teaspoons cinnamon• ¼ teaspoon allspice• ¼ teaspoon nutmeg• ½ cup walnuts, pecans, or your favorite

type of nut, chopped

Want more tips and recipes? Call 1-877-219-4646 today! Or visit uwyo.edu/centsible.

Those Snacks are Nuts!

Directions:1. Wash hands with warm, soapy water. 2. Preheat oven to 400 degrees F.3. Spray muffin tin with cooking spray.4. Stir together cereal, pumpkin, milk,

eggs, and oil.

5. Stir in remaining dry ingredients and nuts.

6. Scoop batter into muffin cups. 7. Bake 25 minutes or until toothpick

comes out clean.Serves 12

Seniors may have a limited appetite or eat portions that are too small at meals. This makes snacks a meaningful part of the diet. Snacks should be chosen according to individual tastes and dietary needs.

Although prepackaged snack foods are handy, less refined snacks are a more nutritious choice. They are free from additives and do not have added sugar and salt. For instance, choose a small handful of unsalted nuts instead of potato chips. They are crunchy, a rich source of antioxidants, and have healthy fats.






Want more tips and information like this? Don't wait! Call your nearest Cent$ible Nutrition Program educator and sign up for free lessons!

Albany, 721-2571 Natrona, 235-9400

Campbell, 682-7281 Niobrara, 334-3534

Carbon, 328-2642 Park, 527-8560

Converse, 358-2417 Sheridan, 674-2980

Crook, 283-1192 Sublette, 367-4380

Fremont, Lander, 332-2693 Sweetwater, 352-6775

Fremont, Riverton, 857-3660 Teton, 733-3087

Goshen, 532-2436 Uinta, 783-0579

Johnson, 684-7522 Washakie, 347-3431

Laramie, 633-4383 Weston, 746-3531

Lincoln, 828-4091 Wind River Indian Reservation, 335-2872

Toll-free in Wyoming at 877-219-4646In Laramie at 307-766-5375en Español 877-356-6675

[email protected]

uwyo.edu/centsible www.facebook.com/UWCNP

@UWCNP

For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659.

April/May 2014 Vol. 17, No. 3



Springtime brings a wide variety of flavorful fruits including: strawberries, rhubarb, blueberries, pineapple, kiwis, mangoes, and honeydew melons.

Pineapple is a versatile fruit which is tasty in many recipes from salsas to cakes. Pineapple is high in Vitamin C. Pineapples do not get any riper or sweeter after they are picked, but they will become less acidic. Choose deep yellow pineapples that give slightly to pressure. If a pineapple is ripe, you should be able to easily pluck a leaf from the center of the crown or top.

Kiwifruit were first grown in China and are now grown all over the world. Kiwis look like small, brown furry eggs. Green kiwi has a bright green flesh and a small white center surrounded by rows of small, edible seeds with a tangy flavor of strawberry, banana, and pineapple mixed together. Gold kiwis are not as common with their yellow flesh and more tropical, mango flavor. Kiwi works well in fruit salads, smoothies, or sliced. Kiwis are high in Vitamin C and are a good source of fiber and potassium.

Blueberries grow on shrubs and originated in North America. Blueberries have many health benefits including Vitamin A and C, Vitamin K, and fiber. They make a great addition to many baked goods including pancakes. To make your pancakes easier to flip, add the blueberries right after pouring the batter on the griddle. Choose berries which are firm, dry, plump, and smooth skinned.

Enjoy the fruits of springtime for a snack or at a meal!

Springtime Fruits

Fresh herbs can add a delightful taste to many dishes. Herbs can be pricey at the grocery store. Consider starting your own windowsill herb garden with fresh basil, dill, rosemary, thyme, and other herbs.

You can buy small plants or start the herbs from seed. Try to use individual pots for each herb so each plant can get the specific care it needs. Use containers with drainage holes and waterproof saucers. Placing the herbs in a south-facing window lets the herbs get plenty of sunlight. For more gardening information, contact your local county extension office.

Windowsill Herb Garden

Cost Cutter:

Helping Families

Eat Better for Less

“I improved my cooking skills by planning menus, cooking foods that are nutritious, and focusing on MyPlate.” ~ CNP Participant

FAMILY CORNER

PHYSICAL ACTIVITY

Spring Cleaning the FridgeSpring has long been the time of year for annual cleaning projects. Yet, when it comes to food safety everything which comes in contact with food must be kept clean all year, including the refrigerator.

First, wipe up spills immediately or they can turn into a major cleaning job later. Clean surfaces with hot, soapy water, then rinse. Check the refrigerator temperature to make sure it is lower than 40° F.

Ingredients:• 2 cups fresh or frozen

strawberries• 4-5 kiwifruit

• 2 cups lowfat milk• 2 cups lowfat vanilla

frozen yogurt

Strawberry Kiwi Milkshake

If you are looking for a game where everyone of any age or ability can kick, run, and laugh, then kickball may be your answer. If you have not played since third grade, do not worry. Kickball is easy to learn and is a great family workout.

Kickball is similar to baseball with opposing teams facing off on a playing field with three bases plus home plate. The fielding team’s pitcher gently throws an inflated, rubber ball to the kicking team’s players who try to kick the ball and advance around the bases.

Join other families in your neighborhood for a fun evening of running, kicking, catching, throwing, and having a fun time.

Kickball Rules!

Directions1. Wash hands in warm, soapy water.2. Place ingredients in blender and process until smooth.3. Pour into cups and enjoy!

References: www.familyfitness.about.com • www.foodsafety.gov • www.allrecipes.com • www.garden.org • www.taste.com • www.extension.usu.edu

Celebrate spring with this tasty fruit milkshake! Try cutting the kiwis in half and scooping out the middle with a spoon for easy peeling.

FEATURED RECIPE

Rhubarb Crisp

SENIOR SENSE

Ingredients:Topping:• 3 cup chopped walnuts• 3 cup old fashioned oats• ½ teaspoon cinnamon• l cup flour• 3 cup brown sugar

• 1 Tablespoon sugar• 3 cup lowfat butter spreadFilling:• 4 cups rhubarb, cut into ½-inch pieces• ¾ cup sugar• 3 Tablespoons flour


Thumbing Through Recipes

Directions:1. Wash hands with warm, soapy water. 2. Preheat oven to 400°F.3. Spray a 9x13 baking dish with non-stick

cooking spray.4. Place the rhubarb in the dish and

sprinkle with sugar and flour. Mix.

5. Mix topping ingredients with a fork. Place on top of rhubarb.

6. Bake for 35 minutes or until golden brown.

Serves 12.

Sometimes it is fun to stroll down memory lane with a family recipe collection. You may find something like your Grandma’s Rhubarb Pie Recipe. Try altering these recipes into healthier versions.

Rhubarb is actually a vegetable due to the way it grows, but we eat it as a fruit. The leaves are toxic. Green stalks will have a more sour taste. Red stalks with green flesh are less sour and slightly tangy. Red stalks with red flesh are sweeter. The stalks should be heavy and crisp with a shiny skin. Remember to wash the stalks well and trim off the ends and leaves.







Albany, 721-2571 Natrona, 235-9400


Carbon, 328-2642 Park, 527-8560

Converse, 358-2417 Platte, 322-3667

Crook, 283-1192 Sheridan, 674-2980



Goshen, 532-2436 Uinta, 783-0579

Johnson, 684-7522 Washakie, 347-3431

Laramie, 633-4383 Weston, 746-3531

Lincoln, 828-4091 Wind River Indian Reservation, 335-2872

Toll-free in Wyoming at 877-219-4646In Laramie 307-766-5375en Español 877-356-6675

[email protected]


@UWCNP


June/July2014 Vol. 17, No. 4



Cruciferous vegetables such as Brussels sprouts, cauliflower, and broccoli are members of the cabbage family. They get their name from their four petal flowers that look like a crucifer or a cross. Other cruciferous vegetables include kale, radish, mustard greens, turnips, kohlrabi, and rutabagas.

Cruciferous vegetables tend to be rich in vitamin C and are good sources of disease-fighting phytochemicals. Vitamin C helps fight infections.

Phytochemicals are naturally found in plants and give fruits and vegetables their deep, dark colors from dark green broccoli to red cabbage. Plants use phytochemicals themselves to protect against bugs, insects, and sun damage. The phytochemicals may help humans fight cancer, heart disease, cataracts, and effects of diabetes. To get these benefits, add cruciferous vegetables to your menus. Here are some ideas to get started:

1. Microwave or steam broccoli, cauliflower, or Brussels sprouts and sprinkle with 1 Tablespoon shredded cheese or 1 Tablespoon of olive oil and lemon juice.

2. Serve raw broccoli and cauliflower with a low-fat dip for a snack or add them to a stir fry and cook until crisp-tender.

3. Use cooked shredded cabbage and other vegetables in a tortilla.

4. Marinate thawed broccoli-cauliflower blend frozen vegetables in Italian dressing and serve as a vegetable salad.

5. Top baked potatoes with broccoli and low-fat cheese.

6. Munch on turnip and kohlrabi sticks.

Bringing Cruciferous Vegetables to the Table

When you buy food ready-to-eat or almost ready-to-eat, you pay for the preparation that went into the food. Cooking and preparing foods yourself help make your food dollars last longer. Start by following the directions of a complete, nutritious recipe, such as the Lemon Chicken Fettuccine in this newsletter.

Cent$ible Nutrition classes teach cooking and money-saving ideas. During each class, you can practice your cooking skills and become a more confident cook. Call 1-877-219-4646 today!

Purchase Ingredients, Not Prepared Meals

Cost Cutter:

Helping Families Eat Better for Less

“I learned we should always wash our hands before we eat and then we eat fruits and vegetables every day!” 3rd-Grade Student, CNP Grazing with Marty Moose Curriculum

FAMILY CORNER

PHYSICAL ACTIVITY

Prevent Cross-contaminationCross-contamination happens when bacteria from one food is spread to another. This could happen from contact with a cutting board, knife, plate, spoon, or hands. Drippings from raw meat left on a cutting board could transfer bacteria to vegetables if the cutting board is not washed and sanitized.

Both wooden and acrylic cutting boards will become worn and have grooves. When this happens, replace or refinish the board to get rid of places for bacteria to grow.

Ingredients:• 1 pound ground venison,

lean beef, or poultry• 2 cups shredded cabbage• ½ cup onion, chopped• 1 celery rib, chopped• 3 cup green

pepper, chopped• 1 cup ketchup• 3 Tablespoons

brown sugar

• 2 Tablespoons lemon juice

• 1 Tablespoon vinegar• 1 Tablespoon

Worcestershire sauce• 1 Tablespoon mustard• Salt and pepper, to taste• 8 whole-grain

sandwich rolls

Sloppy Joes with Veggies

Children love getting wet. Try these fun activities on a warm summer day to get kids outside and moving. Remember to use sunscreen.

Let kids paint with water by providing them with buckets and large paintbrushes or rollers and let them paint the driveway, sidewalk, garage, porch, play set, or fence.

Instead of Duck, Duck, Goose, try a water version of Dribble, Dribble, Soak. The first person is “it” and will walk around the circle with a cup or a watering can and dribble a few drops of water on each person’s head. Then he chooses someone to soak. The wet player chases the “it” person around the circle. “It” tries to steal the spot of the person he just soaked.

Just Add Water

Directions1. Wash hands in warm, soapy water.2. Cook meat and vegetables over medium heat until

meat is thoroughly cooked; drain.3. Stir in remaining ingredients. 4. Cover and simmer for 10-15 minutes.5. Serve on rolls.Makes 8 servings.

References: www.familyfitness.about.com • www.fcs.uga.edu • www.snap.nal.usda.gov • www.urbanext.illinois.edu

FEATURED RECIPE

Lemon Chicken Fettuccine

SENIOR SENSE

Ingredients:• 1 pound bite-sized pieces of lean chicken

• 2 Tablespoons lemon juice

• 8 ounces whole-wheat fettuccine

• 3 Tablespoons olive oil

• 1 onion, chopped

• 2 cups Brussels sprouts, sliced

• 2 cups mushrooms, sliced

• 2 garlic cloves, minced

• 2 Tablespoons apple cider vinegar

• ½ teaspoon salt

• ½ teaspoon pepper

• 1½ cups low-fat milk

• 2 Tablespoons flour

• ½ cup low-fat mozzarella, shredded


Little Cabbages

Directions:1. Wash hands with warm, soapy water. 2. Marinate chicken in juice and 2

Tablespoons oil for 20-60 minutes. 3. Boil water for fettuccine, following

package directions.4. Heat remaining oil in large skillet and

add onions.5. In another skillet cook chicken on each

side until done.6. Add Brussels sprouts, mushrooms, and

garlic to the first skillet. Cook for about 10 minutes, stirring often.

7. Add vinegar, salt, and pepper.8. Wisk milk and flour together and add

to vegetables. Cook, stirring, until the sauce bubbles and thickens.

9. Turn off heat. Stir in cheese, pasta, and chicken.

Serves 4 (Marinate Time: 20-60 minutes, Prep Time: 40 minutes)

The name Brussels sprouts is quite odd for a vegetable. Although no one seems to know for sure, it may have originated in Brussels, Belgium. In parts of Europe they are called “Brussels cabbage.”

If you are not a fan of Brussels sprouts, you may have a memory of them from your childhood as smelly, green, and

mushy. Give them another try! When properly cooked, they are tasty, delicate in flavor, and a nutrition-packed cruciferous vegetable. Boil them for just a few minutes, drain and put them on a pan and roast them in the oven for a great taste.







Albany, 721-2571 Natrona, 235-9400


Carbon, 328-2642 Park, 527-8560


Crook, 283-1192 Sheridan, 674-2980



Goshen, 532-2436 Uinta, 783-0579

Hot Springs, 864-3421 Washakie, 347-3431

Johnson, 684-7522 Weston, 746-3531

Laramie, 633-4383 Wind River Indian Reservation, 335-2872

Lincoln, 828-4091


[email protected]


@UWCNP


August/September 2014 Vol. 17, No. 5



Farmers’ Markets are a wonderful way to enjoy a summer day and purchase fresh fruits and vegetables. Bring your family, meet up with friends, and experience the aromas, colors, and textures of the season.

When you first arrive, take time to enjoy walking through the entire market and look at all of the offerings. There may be differences in price and quality of the same produce.

Bring small bills and change to pay at each individual farmer’s stand. Large cloth or net shopping bags are helpful so you do not have to make trips back to the car. Old baby strollers also work well as shopping carts and fold up easily to fit in your trunk.

Dress for the weather and wear comfortable shoes. A small pack may work well to keep track of your money,

car keys, and reusable produce bags. This way both of your hands will be free to inspect and carry your purchases.

Let kids explore a new fruit or vegetable to try, such as

cucumbers or raspberries. They can help make a meal or

snack at home using the fresh produce they find.

Ask local farmers about how the fruit or vegetable was grown and how to prepare them. They may share a good recipe or a cooking tip.

Have fun!

Woohoo! It is time for the Farmers’ Market!

If you arrive at a Farmers ’ Market early, you may get the best selection but may not get the best deals. The farmers and vendors do not want to have a lot of unsold goods to take back home so they may be willing to agree to lower prices near closing time.

Purchase foods that are in abundant supply. Generally, in-season produce will be less expensive than a specialty item.

Be on the lookout for good deals at the Farmers’ Market!

Timing Good Deals

Cost Cutter:


Better for Less

“This month I went shopping with a plan. It saved me around $200 and time getting dinner ready.” - CNP Graduate

FAMILY CORNER

PHYSICAL ACTIVITY

Keeping Food Safe at a PotluckIf you are participating in a potluck meal, keep food safety in mind.

Set out serving spoons so people do not touch the food with their hands. Keep cold foods cold by making an “ice nest” in a large bowl and set the other bowls of salad or cut-up fruit on the ice. Use a slow cooker to keep hot foods hot. You may need to bring along an extension cord.

Put small quantities of food out at a time to maintain food quality and safety. Refrigerate leftovers right away.

Ingredients:• ¾ cup + 2 Tablespoons

whole wheat flour

• ¾ cup all-purpose flour

• ½ cup sugar

• 1 teaspoon cinnamon

• 1 teaspoon baking soda

• ½ teaspoon nutmeg

• ½ cup unsweetened applesauce

• 2 eggs or ½ cup egg substitute

• 1¼ cup grated zucchini

• 1/3 cup walnuts, chopped

How Does the Garden Grow?

The park is a delightful place to enjoy fresh air and new activities like bicycling, inline skating, playing catch, or throwing horseshoes.

You might also join a friendly game of soccer. Running during the game raises your heart rate and changing speeds and directions uses many different muscles. This type of physical activity challenges your body with new motions and movements.

Running and walking at the park strengthens muscles for stability and coordination. Every step you take on uneven ground makes your muscles work in a different way to absorb the pressure. Your body has to adjustment to the ground, which can help you become more physically fit.

Do Not Park It at the Park

Directions1. Wash hands in warm, soapy water.2. Mix liquid ingredients. Add dry ingredients and mix.3. Pour into oiled loaf pan and bake for 50-60 minutes at

350 degrees F.

References: www.nutrition.gov/farmers-markets • www.lancaster.unl.edu • www.food.com • www.ag.ndsu.edu

At the Farmers’ Market, children may see zucchini with blossoms, carrots with tops, and cauliflower with green wrapper leaves. Use these to talk about how plants grow.

Zucchini Bread

FEATURED RECIPE

Grilled, Herbed Corn on the Cob

SENIOR SENSE

Ingredients:• 6 ears fresh corn, husks and silks

removed

• 6 tablespoons soft tub margarine


• 1 teaspoon sugar

• 1 teaspoon fresh basil

• 1 teaspoon fresh thyme

• 1 teaspoon fresh parsley

• 1 teaspoon fresh rosemary

• 6 pieces aluminum foil, big enough to wrap corn


Bake Your Own

Directions:1. Wash hands with warm, soapy water. 2. Combine margarine and spices in a

small bowl. Mix well.3. Coat each ear of corn in the margarine

spice mixture and then place each ear on a piece of foil.

4. Wrap foil around corn and grill for 15 minutes on a medium-high heat grill, turning often.

Serves 6.

At one time, you may have known many of the farmers selling produce at your local farmer’s market. This may not be true today. Be on the lookout for the booths that are not selling local produce. Booths selling tropical fruit, specialty baked goods, or non-food items may be more expensive than buying more local produce and baking at home.

Option: If a grill is unavailable, bake in oven at 450° F for 20 minutes.







Albany, 721-2571 Natrona, 235-9400


Carbon, 328-2642 Park, 527-8560


Crook, 283-1192 Sheridan, 674-2980



Goshen, 532-2436 Uinta, 783-0579


Johnson, 684-7522 Weston, 746-3531


Lincoln, 828-4091


[email protected]


@UWCNP


October/November 2014 Vol. 17, No. 6



Vegetables help our bodies in many ways and are an excellent source of nutrients in our diets. They can help control blood pressure and cholesterol, are good for our eyes, brain, digestive system, and just about everything.

Many of us have a hard time making vegetables part of our daily diet. The United States Department of Agriculture recommends making half of our plate fruits and vegetables.

Adding vegetables to your daily routine can be easy. For example, mix in your favorite vegetable with macaroni and cheese for lunch. Serve at least one vegetable dish with dinner. Look on the next page for the Baked Vegetable Ziti recipe to get started.

If you think you do not have enough time to prepare vegetables, consider roasting them. Cut up onions, carrots, zucchini, asparagus, turnips, or another vegetable and spray with olive oil. Place in the oven at 350 degrees F for about 30 minutes, and continue preparing the rest of the meal while the vegetables cook.

To get vegetables every day, consider adding or doubling the vegetables you prepare for your nightly meal. Instead of just having a tossed salad, add steamed broccoli, a sweet potato, or green beans to your plate.

Vegetables Everywhere!

When you sit down to make a menu plan for the week, check out what is already in your refrigerator. Take inventory and use ingredients you already have. It is much less expensive than purchasing all new ingredients for each meal. Less food will spoil and go to waste, too.

For example, use leftover chili to prepare chili-and-cheese baked potatoes for one meal.

Shop from Your Refrigerator

Cost Cutter:


Better for Less

“I eat healthier foods and pay attention to more labels.” - CNP Graduate

FAMILY CORNER

PHYSICAL ACTIVITY

Safety Starts in Your Cart

When grocery shopping separate raw meat, poultry, and seafood from other foods in your cart. Place these foods in plastic bags to prevent cross contamination. Separate meat products from other foods when bagging groceries.

Select frozen and perishable foods at the end of your shopping trip to lower the amount of time at room temperature. Refrigerate or freeze perishables as soon as possible after shopping.

Ingredients:• ¾ cup sugar

• ½cupflour

• 1 teaspoon baking powder

• 13 ounces fat free evaporated milk


• 16 ounces canned pumpkin

• 2 teaspoons vanilla

• 2 teaspoons cinnamon

• Dash nutmeg

• Dash ginger

Crustless Pumpkin Pie

Mix up your physical activity. To work as a family, select a goal for different physical activities like swimming, biking, skateboarding, running, walking, or your choice of activityandworktowarditforfiveweeks.Keeptrackofeach family members’ minutes in each of these areas.

Attheendofthefiveweeks,determinewhomettheirgoals. The goal for children is 60 minutes of physical activity per day and adults should aim for 30 – 60 minutes of moderate activity most days of the week.

Celebratetheendofthefiveweekswithadayattheparkor the pool.

5 Weeks to Fitness

Directions1. Wash hands in warm, soapy water.2. Mix ingredients together.3. Spray pie tin with non-stick cooking spray.4. Place mixed ingredients in pan.5. Bake at 400 degrees F. for 45 minutes.Serves 8.

References: www.health.harvard.edu • www.dcmilitary.com

Kidswillenjoymakingthisfalltreat.

FEATURED RECIPE

Baked Vegetable Ziti

SENIOR SENSE

Ingredients:• 8 ounces uncooked whole wheat ziti,

penne, or rotini

• 1 Tablespoon olive oil

• 2 cups chopped yellow squash

• 1 cup chopped zucchini

• ½ cup chopped onion

• 1 cup small or sliced mushrooms

• 2 cups chopped tomatoes

• 1 teaspoon garlic powder

• 2 Tablespoons Italian seasoning

• 2 cups low-fat cottage cheese


• 1½ cups low-fat mozzarella shredded cheese

• Cooking spray


Veggies for Breakfast

Directions:1. Wash hands with warm, soapy water. 2. Cook pasta according to package

directions.3. Heat oil in a large pan. Add squash,

zucchini, onions, and mushrooms. Cook for 5 minutes.

4. Add tomatoes and garlic powder. Cook for another 3 minutes.

5. Mix Italian seasoning, cheese, and egg together.

6. Layer vegetables, cheese mixture, and ¾ cup mozzarella cheese in a 13x9” baking pan coated with cooking spray. Repeat layers.

7. Bake at 350 degrees F. for 20 minutes or until bubbly and browned.

Serves 12

Traditionally, breakfast foods have been consideredfoodssuchaspancakes,waffles,toast, eggs, and bacon. Consider a new tradition! Add an assortment of vegetables to breakfast and turn this important meal into a delicious, fun, and nutritious start.

Add onions, mushrooms, tomatoes, broccoli, asparagus, and bell peppers to eggs or

hash browns. Mix brown rice with cooked vegetables. Make breakfast tacos with eggs, potatoes, onions, and mushrooms or a vegetable quiche with a whole grain crust.

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental NutritionAssistanceProgram(SNAP)providesnutritionassistancetopeoplewithlowincome.Itcanhelpyoubuynutritiousfoodsforabetterdiet.Tofindoutmore,contact1-877-219-4646.

The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille,largeprint,audiotape,etc.)shouldcontactUSDA’sTARGETCenterat(202)720-2600(voiceandTDD).Tofileacomplaintofdiscrimination,write:USDA,OfficeofAdjudication,1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.





Albany, 721-2571 Natrona, 235-9400


Carbon, 328-2642 Park, 527-8560


Crook, 283-1192 Sheridan, 674-2980



Goshen, 532-2436 Uinta, 783-0579


Johnson, 684-7522 Weston, 746-3531


Lincoln, 828-4091


[email protected]


@UWCNP


December 2014/ January 2015

Vol. 17, No. 7



MyPlate.gov recommends that half of your grains be whole grains. Whole grains are the entire grain seed of a plant made up of three edible parts which are the bran, germ, and endosperm. The multi-layered outer skin is the bran and it contains important antioxidants, B vitamins, and fiber. The germ has the potential to sprout into a new plant. The endosperm is the largest portion of the whole grain. Refining usually removes the bran and the germ, which means many nutrients are lost, therefore whole grains are a more nutritious choice.

Add whole grains to your weekly menu plan. Substitute half the white flour with whole-wheat flour in recipes for pancakes, quick breads, and muffins. Replace one third of the flour in a recipe with oats or add half a cup of cooked brown rice, wild rice, or barley to your favorite canned or home-made soup. Add three-quarters of a cup of oats to each pound of ground beef or turkey in your favorite meatball, burger, or meatloaf recipe. Try new whole grains such as brown rice, barley, or quinoa.

Make it a challenge to get more whole grains into your meals. Cent$ible Nutrition classes provide numerous ideas and recipes for whole grains. Check the packages of whole grain foods for additional recipes.

Mixing in the Whole Grains

Do you like the smells of the grocery store deli? A healthy and cheaper option is to make your own deli-type foods and freeze them so they are ready as a quick meal. You can cut costs and add nutrition this way. Prepared meals cooled properly can be kept in the freezer for up to one month. Label and date the prepared food before freezing.

Walk Past the Deli

Cost Cutter:


Better for Less

FAMILY CORNER

PHYSICAL ACTIVITY

Storing Whole-Wheat FloursAll whole-wheat flours are milled with the entire grain seed. Whole-wheat white flour is made from white wheat and has all of the nutritional advantages of traditional whole-wheat flour, but with a lighter color and milder taste. White wheat has no major genes for bran color; therefore it is like an albino wheat.

Because the germ contains a small amount of fat, B-vitamins, minerals and protein, all whole-wheat flours should be stored in the refrigerator or freezer. When baking, allow it to return to room temperature before using.

Ingredients:• 1 cup all purpose flour

• 1 cup whole wheat flour

• 1 Tablespoon baking powder


• ¼ teaspoon nutmeg

• ½ teaspoon cinnamon


• l cup brown sugar

• ¼ cup canola oil

• 1 cup sweet potato, cooked and mashed

• 1 teaspoon vanilla

Sweet Potato Muffins

Taking a physical activity break in the middle of the day can provide many benefits. Being active at work can increase energy, productivity and creativity, and decrease stress.

Ask co-workers to join you in a 15 to 30 minute walk during your break or at lunchtime. If time is not available during the work day, add some physical activity to your day. You can park further from work, take the stairs, or walk during a conference call. Small activities can make a big difference in maintaining health.

Sitting for long periods of time without moving is not helpful for our brains.Moving wakes our brains up and helps make us more alert, imaginative, attentive and focused. Get moving!

Improving Performance at Work

Directions1. Wash hands in warm, soapy water..2. Preheat oven to 400 degrees F.3. Spray cooking oil on a standard muffin pan.4. Mix eggs, sugar, oil, sweet potato, and vanilla.5. Add dry ingredients.6. Place batter in muffin pan, filling each cup about l

full.7. Bake for 15-17 minutes until lightly browned.Serves 12.

References: www.food.unl.edu • www.msue.anr.msu.edu • www.wholegrainscouncil.org • University of Georgia Extension

Kids can help make these muffins with sweet potato planned-overs from your holiday meals.

FEATURED RECIPE

Beef and Barley Soup

SENIOR SENSE

Ingredients:• 1½ pounds beef round steak, cut into

½-inch cubes

• 1 Tablespoon olive oil

• 3 cans (14.5 ounces each) beef broth

• 3 cups water

• ½ cup barley


• ½ teaspoon pepper

• 1 ½ cups carrots, chopped

• ½ cup celery, chopped

• ½ cup onion, chopped

• 2 teaspoon parsley flakes

• 1 cup frozen peas


Oatmeal Trivia

Directions:1. Wash hands with warm, soapy water. 2. In a Dutch oven or large stock pot,

brown beef in oil; drain. Stir in the broth, water, barley, salt, and pepper.

3. Bring to a boil. Reduce heat; cover and simmer for 1 hour.

4. Add the vegetables and parsley; cover and simmer for 45 minutes or until meat and vegetables are tender.

5. Stir in peas; heat through.Serves 12.

Oatmeal may help protect against heart disease. Oats provide a nutritious whole grain with many antioxidants. Steel cut oats get their name because they are cut with a sharp metal blade. Rolled oats are steamed and then rolled into flakes. Quick or instant oats are made when rolled oats are flattened thinner and steamed longer.

Just for fun try adding one of these toppings to your oatmeal: strawberries, yogurt, walnuts, peanut butter, or diced apples.






“I learned not to leave meat out more than 2 hours and the time starts when you are at the store.” -CNP Graduate


Albany, 721-2571 Natrona, 235-9400


Carbon, 328-2642 Park, 527-8560


Crook, 283-1192 Sheridan, 674-2980



Goshen, 532-2436 Uinta, 783-0579


Johnson, 684-7522 Weston, 746-3531


Lincoln, 828-4091


[email protected]


@UWCNP


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