2. GrandmothersSpeak:

Grandfather’s Soup

3. Cooking withChildren: Why It’s a

Good Idea

4.Convenience FoodFAQs

5. Parent Page/La Página para los

Padres: Soup is theBest Thing to do for

Your ChildrenRight Now

6. Mrs. Duarte’s FishHead Soup

7.Getting Physical:Play Together as

a Family

8.The Last WordWinter Menus

Volume IX, Issue III Jan-Feb Volume IX, Issue III Jan-Feb Volume IX, Issue III Jan-Feb Volume IX, Issue III Jan-Feb Volume IX, Issue III Jan-Feb 20102010201020102010

Es 2010 - una década nueva. Es 2010, y es tremendo que todavía usted puede proveer

comidas sabrosas ynutritivas a su familia usando un presupuestobasado en estampillas de comida. Si, ¡se puede!

Necesita planear con cuidado, pero si, ¡sepuede! Siga estos consejos:

1. Trabaje para mejorar sus habilidades decocinar. El secreto de comidaseconómicas es que se preparan en elhogar.

2. Use su tarjeta “EBT” para hacer lascompra de alimentos más fácil. Puedeusar esta tarjeta para comprar frutas ylegumbres frescas, en muchos mercadosde agricultores.

3. Evite de usar comidas de preparaciónrápida, o en paquetes. Estas comidascuestan más pero ofrezcen menosnutrición por dólar.

4. Planee sus comidas usando lasespeciales de la semana en el mercado, ylos alimentos en su estación de cosecha.

5. Comparte el planear, comprar ypreparar de las comidas en familia.Ahorrará dinero, pasará habilidadesde vivir a los jóvenes y harárecuerdos felices.

It’s 2010 - a new decade. It’s2010 and it’s great that you still canprovide tasty and nutritious foodfor your family on a food stampbudget. Yes, you can! You need toplan, but you can do it! Followthese tips:

1. Work to improve yourcooking abilities. Thesecret to economical mealsis to prepare them athome.

2. Use your EBT card foreasier food shopping. Useit to buy fresh vegetablesand fruits at farmers’markets.

3. Avoid buying packaged andconvenience foods. Theseitems cost more butprovide less nutrition foryour dollar.

4. Plan your meals using thestore’s weekly specials, andfoods in season.

5. Share the planning,shopping and preparing ofmeals as a family. You’llsave money, pass on lifeskills to your children andmake happy memories.

UCCE’s Favorite Family Food

2

Grandpa said when he was in the Army in France, all the housewives there had abig pot on the back of the stove. It was cooking slowly all the time. The wife wouldput anything and everything into it: carrot peelings, chicken bones, even the leftoversfrom the roast beef and vegetable dinner. Whenever someone was hungry, she’d serve up a big bowl of this ever-changingsoup, with some crusty bread to dip into it. This magic soup was warm and deliciousand so nourishing.

Well, that sounds like a “tall tale”, doesn’t it? And, I’d worry a little about any potthat cooked all time, with different things added throughout the day. This could be theway SOUP started, though. These days we’d use a slow cooker. We could still use chicken bones to make tastybroth, and we can cook savory soup and stew while we are at work. There’s nothingbetter on a cold winter day than coming home to a house that already smells likedelicious dinner. Try one of the soup recipes in this issue... or make your own grandma’s favorite. ItWILL be warm, delicious and nourishing.

Abuelo dijo que cuando estaba en el ejército en Francia, todas las amas de casa allátenían una olla grande de atrás de la estufa. La comida en esta olla siempre estabacocinando lentamente.

La dama ponía cualquier cosa y todo adentro de la olla: las cáscaras de zanahorias,huesos de gallina - hasta los sobrantes de la cena de carne de res y vegetales.

Cada vez que alguien tenia hambre, ella sirvía una porción grande de este caldo, conpan rústica para sopear. Este caldo mágico estaba caliente, delicioso y tan nutritivo.

Pues, este parece como un fábula, ¿que no? Y, me preocupo un poco sobre cada olla decaldo que cocina todo el tiempo, con diferentes cosas agregadas durante el día. Pero, estopuede ser el comienzo del platillo CALDO, ¿no?

Estos días escogemos una olla que cocine lentamente. Todavía podemos usar los huesosde una gallina para hacer un caldo sabroso. Podemos preparar un estofado o caldosabroso mientras estamos en el trabajo. No hay algo mejor en un día frío del invierno queregresar a casa que todavía tiene el aroma de una cena deliciosa.

Pruebe una de las recetas para caldo en este carta de noticias ... o haga el caldo favoritode su abuela. Sí, ESTARÁ caliente, deliciosa y tan nutritivo.

UCCE’s Favorite Family Food

3

I know - I know!

Handwashing is the FIRST cooking step

in ANY recipe!

...and stirring inpureed vegetables –while the otherswatch from behindthe handy gate. Thatdoes make it fair foreveryone.

Parents, look here: even very young childrenfind benefits in food preparation. Hands-on learningreally make a lasting impression. Cooking buildsvaluable skills in many areas. Here are Noah, Lillie andLiam, working with preschool teacher and momCristine Kelsey.

Each takes a turn: sifting, seasoning (what funto shake in drifts of cinnamon!)

1. Helps them learn to follow directions.2. Improves eye/hand skills and coordination3. Improves concentration4. Helps them share to share and take turns5. Helps them learn to wait longer periods of time for successful results6. Encourages them to eat and accept new foods (like the pureed spinach and pumpkin in these muffins)

The muffins are finished. We can tell they are very healthful – and theyare yummy, as all agree.

It’s easy to see why it is worththe time and effort.

What’s in it for your children? Cooking:

UCCE’s Favorite Family Food

4

Q. Instant noodles are inexpensive and my children love them. Why not buy them?I thought soup was good food!

A. About half the calories in Instant Ramen (noodles) come from fat. They containover one day’s recommended sodium (think “salt”); only 1 gram of fiber, but 54grams carbohydrates (that’s nearly 3 portions for people who are counting carbs).They have nearly as much added sugar as they do protein. No vitamins, barely anyminerals. Good food? You decide.

Q. We buy that orange juice drink that comes in a big orange-colored plastic jug. Is thisa good choice?

A. Here is the ingredient list:

WATER, HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF ORANGE,GRAPEFRUIT, LEMON AND TANGERINE JUICE CONCENTRATES, CITRIC ACID,FOOD STARCH MODIFIED, XANTHAN GUM, CORN OIL, POTASSIUM CITRATE,NATURAL FLAVORS, ASCORBIC ACID (VITAMIN C), POTASSIUM BENZOATE(PRESERVATIVE), YELLOW #5 AND #6, EDTA (TO PRESERVE FRESHNESS), BETACAROTENE (COLOR).Good choice? You decide.

P. Fideos al instante son muy baratos y mis hijos les encanta. ¿Por qué nocomprarlos? Yo pensé que el caldo es una comida saludable.

R. Más o menos la mitad de las calorías en Ramen Instante (fideos) son de grasa.Contiene la ración para un día de sodio (sal); nomás 1 gramo de fibra, pero 54gramos de carbohidratos (Este es casi 3 porciones de carbohidratos para laspersonas que están contándolos). Los fideos contienen casi tanta azucares agregadascomo proteína. No hay vitaminas, ni casi nada de minerales. ¿Buen alimento? Usteddecide.

P. Tomamos esa bebida de jugo de naranjas en una botella grande de plástico naranjado.¿Es esta una buena elección?

R. Aquí esta la lista de ingredientes:

AGUA, JARABE DE MAÍZ ALTO EN FRUCTOSA, MENOS DE 2% DEJUGOS CONCENTRADOS DE NARAJA, TORONJA, LIMÓN YMANDARINO, ÁCIDA CÍTRICA, FÉCULA DE ALIMENTOS MODIFICADA, RESINAXANTHAM, ACEITE DE MAÍZ, POTASIO CITRATO, SABORES NATURALES, ÁCIDOASCÓRBICO (VITAMINA C), POTASIO BENZOATE (CONSERVANTE), AMARILLO#5 Y #6, EDTA (PARA CONSERVAR FRESCURA), BETA CAROTENE (COLOR).

¿Buena elección? Usted decide.

Algunos Hechos Sobre Comidas de Preparación Rápida

In the interest of truth, I don't much like that grocery bag on the front page!

Why not? It shows a lot of healthful food you can get with an EBT card!

Yes, but they are all just thrown in the bag! Those eggs could be broken & leaking...

That's true! Say, did you know Food Stamps is now SNAP? Cool, huh?

I didn't know that! but - good food is good food, no matter what you call it!

Well said!

UCCE’s Favorite Family Food

5

El caldo es el mejor cosa que usted puede hacer para sufamilia este invierno....

Carne de Res, para 6 porciones

1. Ponga la olla que cocine lentamente en posición “alta” y agregue 1 taza deagua.

2. Use 2-libras de pierna de res con los huesos - corta la carne de loshuesos en trozos.

3. Cocine la carne y los hueso completamente en 1 cucharada de aceitevegetal, hasta que estén color moreno. Sazone con pimiento y un pocode sal.

4. Agregue 1 cebolla, picada, y cocine hasta que estén moreno. Ponga lacarne de res, los huesos y la cebolla en la olla que cocine lentamente.

5. Agregue: 1 lata grande de jitomates, 1 papa cortada en trozos, 3-tazas de caldo de res, 3 zanahorias cortadas en trozos, 2 espigascortadas en rebanadas de 1", 2 chayotes en trozos.

6. Agregue más agua si se necesita para cubrir los alimentos por ½”. Cocineen alta posición hasta que el líquido hierve, entonces reduzca el fuego a laposición baja y cocine para 3 horas.

7. Agregue ¼ taza de cilantro picada al caldo.8. Corte una cabeza de repollo en trozos. empuje los trozos de repollo en

el caldo y cocine 1 hora o más hasta que todas las legumbres estén biencocidos.

9. Sirve con tortillas de maíz y estos adornos: jalapeños rebanadas,cebolla y cilantro picadas, trozos de limón y rábanos rebanados.

1. Set a large size slow cooker to high and add 1-cup water.2. Use 2-lb beef shank with bones - cut the meat off the bones into

chunks.3. Brown meat & bones thoroughly in 1-TB oil. Season with salt and

pepper.4. Add 1 chopped onion and brown. Pour beef, bones & onion into slow

cooker.5. Add: 1 lg can diced tomatoes, 3-cups beef broth, 3-cups water, 2

medium chopped carrots, 1 potato cut in chunks, 2 ears of corncut in 1" slices, 2 chayotes cut in chunks.

6. Add water if needed to cover meat & vegetables by ½”. Cook on high tillliquid bubbles up, then reduce heat to low and cook for 3 hours.

7. Stir ¼ -cup chopped cilantro into soup.8. Core 1 head of cabbage and cut it into wedges.9. Push cabbage wedges down into soup and cook for 1 hour more or until

all vegetables are well cooked.10. Serve with corn tortillas and these garnishes: sliced pickled jalapeños,

chopped onion, chopped cilantro, sliced radishes & lime wedges.

Beef Soup

UCCE’s Favorite Family Food

6

When you go fishing, you want to be able to eat all that you catch. What about the fishheads? In our office, Lennis says that this Fish Head Soup is her favorite- very tasty and easy tomake. For 4 persons:

1. Sauté 1 large onion (chopped) in a little olive oil until golden in a heavy-bottomedsauce pot

2. Add: 4 medium potatoes, peeled and diced, 2-Tbs chopped parsley, 2-3 -TBS rawrinsed rice, 4-5 -TBS tomato sauce, 2 shakes of tapatio

3. Fill pot with cold water to about 1" above potatoes. Bring to a simmer.4. Put 2-4 fish heads in a wire mesh strainer and place it across the top of the pot so that the fish heads in the strainer are below the level of liquid (you may need to add a little more water)5. Cook gently (do not let boil) about ½ -hour or until potatoes cooked through and fish heads cooked as well.6. Remove strainer with fish heads to a bowl and let cool enough to handle. Remove all the fish that you can and put it into the soup.7. Heat soup to serving temperature if needed. Season with a little salt if needed.8. Place lemon slices into warm soup bowls and pour the soup over them to serve. Enjoy!

1. Saltee 1 cebolla (picada) en un cachito de aceite de olivo hasta que esté color deloro.

2. Agregue 4 papas, peleados y cortadas en trozos, 2-cucharadas de perejil picados, 2-3cucharadas de arroz crudo, 4-5 cucharadas de salsa de jitomate y tapatío algusto.

3. Llene la olla con agua frío al nivel de 1 pulgada encima de las papas. Cocinelentamente.

4. Ponga 2-4 cabezas de peces en un filtro de malla tela y póngala en la tapa de la ollapara que las cabezas de peces estén debajo del agua (agregue más agua si necesita).

5. Cocine lentamente (no permita hervir) por ½ hora o hasta que las papas estén biencocidas y las cabezas de pescados cocidas también.

6. Quite el filtro con las cabezas de pescados para enfriar. Quite lo más pescado que pueda ypóngalo en el caldo.

7. Sazone con pimienta y un poquito de sal.

8. Ponga rebanadas de limón en tazones y eche el caldo sobre para servir.

Caldo de Cabezas de Pescado

Nothing tastier on

a cold winter's night!

you've got that right!

UCCE’s Favorite Family Food

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¡Familias, juegan juntos este invierno! En los días frías, es muy fácil que hacernomás sentarse y mirar al televisor ( y se hacen más sobrepeso y menos en forma- juntos). Mejor que el padre guía la familia en un ratito de diversión, entre lastormentas de tiempo.

Pónganse sus chaquetas y vayan al parque.

Permita al hermanomayor que lucir algunosmovimientos osados -entonces Papi ayudará ala hija chica tratar deseguir a su hermano.

Después de nomás de 30-45 minutos, todostendrán calor y estarán bien ejercitados.¡Qué bueno!

O, si está lloviendo, levántense y bailen. 3-5 minutos de de un vals rápido dancolor a la cara y hará que un corazón bombée bien.

¿No se sienten mejor, ahora?

In these cold days it’s very easy to do nothing more than sit around and watch T.V.(and grow more and more overweight and less and less fit - together). Much betterif the Dad leads the family in a little fun between the storms.

Put on your jackets and go to the park.

Let big brother show off some daring moves - then Dad will help little sister totry to follow.

After only 30-45 minutes, everyone is warm and well exercised. Great!

Or, if it’s raining, get up and dance. 3-5 minutes of a fast waltz gives color to thecheeks and gets your heart pumping.

Don’t you feel better now?

FSNE The USDA Food Stamp Program helps particiants to purchase healthful foods for better diet and funds this newsletter.

FSNE Families learn how to EAT RIGHT to STAY WELL. On a budget?

You can do it!

Everyone help!Make “shoppingday” a “cookingday” -do prep forthe week ahead.

Cook veggiesahead - Twice aweek, steam greenvegetables, cleansalad greens, etc.Store in frig forquick meals duringthe work week.

Plan mealsaround seasonalfoods - let theFarmer’s Marketguide your foodchoices!

What’ll We Have For Dinner? SNAP-E Winter Menus:

Sunday: Roast Chicken w/Chile Rub, Rice Pilaf, Mandarin and Spinach Salad,Whole Wheat Rolls, (Chile rub: mix 1 clove garlic mashed w/salt, ½-tsp. EACH oregano,red powdered chile, black pepper, 1-tsp ea. olive oil and lime juice- rub all over chicken atleast 1-hour before cooking. Cook an extra chicken without the rub and refrigerate forTuesday supper) Baked Custard.

Monday: Eggs a La Goldenrod on WW Toast Points (Diced hard cooked eggs in well-seasoned light white sauce- dust top of each serving with a little of the yolk), Sauteed dicedBeets & Beet Greens, Lemon Tapioca

Tuesday: Chicken Posole, (sliced radish, shredded cabbage, sliced chiles, cilantro,chopped onion) Corn Tortillas, Pear Crisp

Wednesday: Pasta with White Beans & Tuna (lots of garlic and chopped parsley; parmesan

too), Rainbow Chard, Oatmeal & Raisin Cookie

Thursday: Butternut Squash & Spinach Frittata, Garlic Bread, Orange & OnionSalad, Granny Hazel’s Apple Roll (Roll out slightly sweetened biscuit dough to ½”. Toss peeled,sliced pippins with cinnamon and a little cane sugar and scatter over dough. Dot sparingly w/butter; roll up jelly-roll style. Place more apples in a lightly greased baking dish and lay 3/4” slices of the apple roll on top. Bake in a375F oven about 20 minutes or until top is golden & puffed and dough and apples cooked through. Serve warm)

Friday: Fish Tacos (Corn tortillas, chunks of cooked cod or rockfish, shredded cabbage &carrot, and special Sauce- Your favorite Salsa mixed with a little low-fat mayonaise. Don’t say“eeyew!” - it’s good!) Frijoles de Olla, Rice Pudding

Saturday: Home-Made Noodle Bowl with Winter Vegetables; WW Toast,Brownie Pudding.

Plan on pastaonce a week. - Afamily pleaser!

Try a Frittata:In a bowl, toss 2cups cooked rice, 2cups cookedvegetable, 2-TBSflour, half a tsppepper (less salt), 1finely minced garlicclove, 1-cup gratedsharp cheese. Putinto a greasedcasserole, mix 2eggs & 2 cups milk,pour over & cook at350F about 1 hour.

I just have to have a chocolate dessert at least once a week!

I noticed!

In fact, I notice you always have dessert! Why is that?

People like dessert! Puddings, custards and frozen yogurt are good

sources of calcium, especially for folks who don't drink much milk. And in

winter? Baked Apples, Pear Crisp - all those warm fruit desserts- yum!

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