mix it up - food mixes in a jar
DESCRIPTION
Expand your holiday gift-giving dollar with these healthy, home-made food mixes in a jar - download the recipes at: www.ag.ndsu.edu/pubs/yf/foods/fn1494.pdfTRANSCRIPT
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Mix It Upto Expand Your Holiday Gift-Giving Dollar
Food Mixes in a Jar
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Alice Henneman, MS, RDExtension Educator
University of Nebraska–Lincoln Extension [email protected]
food.unl.edu
Photos by Alice Henneman, unless labeled otherwise; photo of the Friendship Soup Mix (lower left) appearing
several times throughout the presentation is by Kendra Otto.
This is a peer-reviewed publication, November 2011
Julie Garden-Robinson, PhD, RD, LRDFood and Nutrition Specialist
North Dakota State University Extension [email protected]
www.ag.ndsu.edu/pubs/yf/foods/fn1494.pdf
Use this handout to obtain recipes for the mixes mentioned in this program
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Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by North Dakota State University Extension Service and University of Nebraska–Lincoln Extension is implied for those mentioned.
Mixes in a jar make great gifts
To:From:
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Make for friends & a few for YOU!
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Also … homemade mixes help YOU control …
7 Salt
FAT
Sugar Fiber Calories
Additives Food Allergens
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Definition of calories (noun)
“Tiny creatures that live in your closet
and sew your clothes a little bit tighter
every night.”
~ Author unknown
Homemade mixes help you follow these MyPlate recommendations …
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Selected MyPlate messages
Enjoy your food, but eat less
Make at least half your grains whole grains
Compare sodium in foods like soup, bread, and frozenmeals ― and choose the foods with lower numbers
Mixes save energy!
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Mixes save time
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Mixes save money
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Made mostly from common foods
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Easy to wrap for gifts!
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For every 4 jars …
16 ¼ yard (9 inches) of material
Cut fabric circle so it hangs down about 2 inches from jar top
17Under lid band Over lid band
(rubber band holds fabric)
Attach a recipe card
Include recipe and tips
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Lessons learned making mixes
19Alice’s kitchen when she was making all the recipes
in one day for the pictures in this presentation!
Raise your hand if your kitchen ever looked like the last slide!
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“Thousands of peoplehave eaten in my kitchen
and gone on to leadnormal lives.”
~Author unknown
TIPS FOR SUCCESS
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Making the Mixes
Use standard tools appropriately
22 Liquid Dry22
Stir flour before measuring
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Scoop by tablespoon
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Level with a straight edge
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Wide-mouthed containers
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½ ½
Substituting whole wheatfor white flour
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Level off measuring spoons
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Avoid spills — don’t hold spoon over other ingredients when measuring
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Check expiration / other dates
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Oils, fats, and lighter-type fats are not exactly interchangeable
31 Photo courtesy of National Cancer Institute / Bill Branson (photographer)31
The best option sometimes isto use the real fat and eat less!
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VS.
“A balanced diet is a cookie ineach hand” ~ author unknown
33 Unfortunately … NOT!
870 mg
sodium
Check labels
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If directions say:
1 tsp. bouillon + 6 cups
water = 6 cups bouillon
Example of lower sodium substitute…
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AND…. MASTER MIX says: Add 6 tsp. (2 Tbsp.) bouillon granules
RECIPE says: Add 12 c. (3 qt.) water
Then, leave out the bouillon and substitute 6 cups of low-sodium
broth and 6 cups of water
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150 mg sodium
Low sodium broth substitute
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Total mg sodium removed
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6 tsp. x 870 mg= 5,220 mg
6 c. x 150 mg= 900 mg
5,220 – 900 = 4,320 mg sodium removed
Equals almost 2 teaspoons salt!
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TIPS FOR SUCCESS
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Cooking & Baking from
Mixes
It’s easier with the scoop!
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Lower oven temperature25°F for glass cookware
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Dark pans brown and cook faster than shiny pans
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Check for doneness a few minutes before baking time is up
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Look for low sodium add-ins
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Tips for cooking with beans …
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… the musical fruit
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Presoak “legumes” before cooking
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Add some fiber
without the music!
Beano can help!
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Don’t presoak split peas / lentils
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Avoid mushy macaroni
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To avoid overcooked pasta in leftovers, add the appropriate amount of macaroni to the portion being served
TIPS FOR SUCCESS
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HandlingLeftovers
Got extra food after using a mix?
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Check label to see if
“freezer” bag
Use materials suitable for freezer
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Leftover food containers aren’t intended for freezer use
56 Photos courtesy of National Cancer Institute / Renee Comet (photographer)
Label frozen foods
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LET’S GET STARTED!
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Meet the Mixes!
Food Mixes In a Jar
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Seasonings
Country Chili Mix
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Country chili with cheese
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Homemade Cornbread Mix
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Homemade cornbread
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Even better together!
Cranberry-Oatmeal Cookie Mix
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Cranberry-oatmeal cookie
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Santa would love these cookies!
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Friendship Soup Mix
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Friendship soup
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Making a mix from YOUR recipe
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MyRecipe
Combine dry ingredients
Blend in margarine
Package in small bags dry items that need to be added in a separate step
Add liquids when you’re ready to use
Use within 3 months70
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~ Smarter Lunchrooms 2011
Remember …“Food is not
nutritious until its eaten.”
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www.ag.ndsu.edu/pubs/yf/foods/fn1494.pdf
REMEMBER: Download this handout to obtain recipes for the mixes mentioned in this program
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“You give but little when you give of your possessions. It is when you give of yourself that you truly give. ” ~Kahlil Gibran, The Prophet
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TheEnd
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In accordance with federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin,
sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, Room 326-W, Whitten Building, 1400
Independence Ave. S.W., Washington, DC 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider and employer.
County Commissions, North Dakota State University and U.S. Department of Agriculture ● NDSU is an equal opportunity Institution
***********Extension is a Division of the Institute of Agriculture and Natural Resources at the
University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.
Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of
Agriculture.