Tips and Recipes

This recipe can be made with staple ingredients you often have on hand. Use any frozen vegetables you have available. Try adding any leftover meat you have as well.

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Makes 1 servings | Serving size: 1 recipe

Ingredients

• 1/2 cup of brown rice
• 1 cup of vegetables. Choose 2–3 (onion, broccoli, peas, celery, carrots, peppers, mushrooms, squash, zucchini, and cauliflower)
• 1 teaspoon olive or canola oil
• 1 egg
• 1 teaspoon low-sodium soy sauce

Directions

1. Cook rice according to package directions. Set aside.
2. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired.
3. Heat oil over high heat in a large skillet.
4. Keeping the heat high, add vegetables to the skillet in order of firmness—harder foods first and ending with the softest foods. Stir constantly and cook until vegetables are slightly tender, about 5 minutes.
5. In a separate bowl, crack one egg. Add egg to the pan. Stir constantly and cook the egg for about 1 minute until the egg reaches 145 ̊F.
6. Add soy sauce and cooked rice to the pan.
7. Stir constantly and cook for another 1–2 minutes or until the mixture is well combined.

 

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Staying active this winter is easy! You can go outside, or get active in your own home. Physical activity boosts immunity during flu season. 

• Weather permitting, go on a nature walk or jog. Layer as needed! 
• Household chores like sweeping and vacuuming is an activity in itself. 
• Walk up and down the stairs. 
• Raking leaves cleans the yard and gets you moving.
• Encourage kids to play indoor hopscotch, build a fort, or create a relay race! 
• Do a quick 10-minute morning stretch before starting your day.
  • Look for videos on YouTube if you need some ideas

Remember to check with your doctor before beginning any exercise routine and stop if you feel any discomfort.

Written by: Priya Samuel, EFNEP student volunteer

Both apples and winter squash make a perfect Fall side dish. You can use your favorite variety of apples (such as Granny Smith or Macintosh) and winter squash (butternut, acorn, or hubbard).

Keeping the skin on the apples adds more fiber to the meal! Apples are good sources of fiber and provide our bodies with vitamin C. Winter squash provides us with fiber and potassium. Fiber keeps us regular while potassium maintains normal blood pressure. Vitamin C strengthens our immune system, which can help us fight off germs this flu season!

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Ingredients

• 2 ½ cups winter squash
• 1 ½ cups apples
• ½ teaspoon nutmeg
• 1 teaspoon cinnamon

Directions

1. Wash the apples and winter squash
2. Cut apples and squash into thin layers
3. In an 8×8 inch pan, lay down alternating layers of squash and apples (keep apples as top layer)
4. Sprinkle cinnamon and nutmeg on top
5. Cover with aluminum foil
6. Bake at 350˚ F for 45-60 minutes, until squash is tender.

Sources:Recipe, Apple Nutrition, Everything You Should Know About the Benefits of Squash

Cauliflower is high in vitamins C, E and K. Vitamin C supports our immune system while vitamin E helps protect cells from damage. Vitamin K helps us make proteins needed for building bones. Cauliflower is also a great source of folate and fiber. Folate helps our cells function properly. Fiber helps keep us regular.

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Storing and Choosing Cauliflower

• Cauliflower is in season in October, November, and December.
• The freshest cauliflower is compact and has bright, intact leaves.
• Store cauliflower in a produce bag in the refrigerator. It should last a week before brown spots appear.

Cauliflower Colors

• Cauliflower also comes in purple, green, and orange.
• Purple cauliflower has an antioxidant found in red produce.
• Green cauliflower is a mix of broccoli and cauliflower.
• Orange cauliflower has carotenoids, which gives carrots its color.

How to Add Cauliflower to Your Diet

• Stir fry cauliflower with vegetables and spices.
• Cozy up to cauliflower soup! Roast cauliflower. Then, add it to a sauté of onions, garlic, and vegetable broth.
• Replace white rice with cauliflower rice! (Learn more using the MyPlate recipe below.)

Sautéed Cauliflower Rice

Ingredients

• ½ cup diced onion
• ¼ teaspoon garlic powder
• 1 cauliflower (grate or chop finely, 4-5 cups)
• 1 tablespoon vegetable oil
• ½ teaspoon salt
• ¼ teaspoon pepper
• 1 tablespoon lemon juice (optional)
• 2 tablespoons chopped parsley or cilantro (optional)

Directions:

1. In a large pan on medium heat, heat oil. Add onion and cook for 3-5 minutes.
2. Add cauliflower, garlic powder, salt, and pepper. Mix for 3-5 minutes or until cauliflower is soft.
3. Add lemon juice and sprinkle with parsley or cilantro (optional).

Written by: Priya Samuel, EFNEP student volunteer

Sources:

Nutrition Facts, Food Revolution, Mayo Clinic, Fruits and Veggies, and Iowa State Extension.