Tips and Recipes

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

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