Tips and Recipes

 

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Cherries are high in antioxidants and contain vitamin C and potassium. Antioxidants protect our cells from damage. Vitamin C boosts immunity while potassium maintains normal blood pressure.

Cherries also may encourage more restful sleep. They contain melatonin, a hormone that helps balance our sleep-wake cycles.

Storing and Choosing Cherries:

• The freshest cherries are darker in color with green stems.
• Choose large, firm cherries.
• Store cherries in your fridge away from foods with a strong odor.
• Wash cherries right before you eat them.
• Purchase frozen cherries, they are usually a better deal and will last longer.

How to add cherries to your diet:

• Add frozen cherries to a fruit smoothie.
• Bake cherries into an oatmeal bar.
• Toss cherries into a salad.
• Try these Cherry Puff Pancakes from MyPlate!

Written by: Priya Samuel, EFNEP student volunteer

 

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Asparagus is an excellent source of Vitamin K and contains fiber and antioxidants. Vitamin K helps keep our bones strong. Fiber keeps us regular while antioxidants protect our cells from damage.

Storing and Choosing Asparagus:

• Asparagus stalks should be plump and tips should be pointy.
• Asparagus spears should be firm and straight.
• Refrigerate asparagus in an unsealed plastic bag.

How to Add Asparagus to your diet:

• Roast asparagus in the oven.
• Serve with grilled fish.
• Sprinkle it with cheese, and bake it.

Here is a recipe for a special chicken and rice dish with asparagus: Asparagus Mandarin Orange Chicken and Rice

Written by: Priya Samuel, EFNEP student volunteer

 

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Children need 60 minutes of physical activity every day! Being active helps children build strong muscles and bones, control weight, and even focus in school. Physical activity can be spread out throughout a child’s day in ways like:

• Biking or walking to school
• Playing active games like tag or hide and seek
• Joining sports teams at school or local community recreation centers
• Helping out with chores like raking leaves or washing the car

Check out children’s work-out videos on YouTube for more ideas! Remember to check with their doctor before beginning any exercise routine and encourage children to stop if you feel any discomfort.

Written by: Priya Samuel, EFNEP student volunteer

 

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February is American Heart Month. Heart disease is the leading cause of death in America. Being physically inactive and overweight can factor into the risk of heart disease. High blood pressure, high cholesterol, and diabetes can increase the risk as well. Below are tips to care for your heart:

• Use small plates to control portion size. Chew your food slowly.
• Steam or bake food instead of frying it. 
• Flavor food with spices instead of salt.
• Try healthy snacks like unsalted nuts or low-fat yogurt.
• Try to get at least 2 and a half hours of moderate-intensity aerobic exercise every week. 

Learn more about improving your heart health here: Put Your Heart Into Getting Active and Eating Healthy PDF

Spanish link:Ponga su corazón en ser activo y comer saludable PDF

Sources: https://www.nhlbi.nih.gov/resources/put-your-heart-getting-active-eating-healthy-tip-sheet

Written by: Priya Samuel, EFNEP student volunteer

Looking for a new go-to breakfast?

If you enjoy breakfast that is on the sweater side, then this oatmeal bowl is a must try. Not only are oats a delicious and versatile whole grain, they are a good source of fiber. Fiber is important for our digestive health, so it is important to make it a part of your daily meals. Along with fiber, this bowl is packed with healthy fats, protein, and fruit. Here’s how to make it:

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Recipe

Makes 2 Serving | Serving Size: ½ the recipe

Ingredients

Oat Base:

• 1 Cup of Old Fashioned Oats
• 1 Green Apple
• 2 Cups of Water
• 1 ½ Teaspoons of Cinnamon

Toppings:

• 2 squares of dark chocolate (or 2 tablespoons of dark chocolate chips)
• ½ Cups of Frozen Dark Cherries (or other frozen or fresh berries)
• 2 Tablespoons of Peanut Butter
• 1 Tablespoon of Honey

Directions

1. In a medium pot, bring 2 cups of water to a boil.
2. Wash and chop the apple before adding it to the boiling water. Cover with a lid and cook on medium-high heat for 10 minutes.
3. Once the apples are cooked, add the oats and cinnamon. Cook on medium heat until all of the liquid is absorbed – about 5-10 minutes.
4. Divide the oat base into two bowls and top each bowl with dark chocolate, frozen cherries, peanut butter, and a drizzle of honey.
5. Enjoy!

Recipe and Blog from Student Volunteer, Libby Robertson