Tips and Recipes

 

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It is important to be aware that your sleep quality can affect your daily food choices.

• Not Getting Enough Sleep Can Lead to Cravings: Poor sleep is linked to wanting more sugary and processed foods. People who are sleep deprived tend to be more drawn to high-calorie foods.
• Sleep Problems Can Cause Overeating: A lack of sleep can make you snack more frequently. People who do not get enough sleep tend to increase their food consumption.
• Lack of Sleep Could Mean Less Produce Intake: Sleep deprivation often leads to selecting foods that offer less nutritional benefit. Increasing your fruit and vegetable intake is one step you could take to improve your overall sleep quality. Not only do fruits and vegetables promote overall health, they can also lead to longer sleep duration.

Tips for Better Sleep:

1. Have a Nighttime Routine: Routines help guide the body. A nighttime routine will signal your body to start unwinding before you get into bed. 
2. Make Your Bedroom Relaxing: If you are having trouble falling asleep every night, try making your bedroom more relaxing for sleep. Dim the lights. Turn off the TV and your phone at least an hour before bed. 
3. Do Not Eat Too Late: Try to eat an earlier dinner to allow your body time to digest the meal.
4. Avoid Caffeine: Be mindful of coffee, energy drinks, soda, or other caffeinated beverages. If you drink these, try to limit them to earlier in the day. 
5. Move Your Body: Schedule regular movement throughout the day to improve your sleep. Avoid exercising too close to bedtime to allow your body to wind down before bed.

Sources: Sleep Foundation

Written by: Lauren Hinze, EFNEP Student Intern

Try this Buffalo Chicken Wrap for an easy dinner for the family. This wrap will give you restaurant vibes but is healthier and cheaper than eating out!

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Makes 6 servings | Serving size: 1/2 cup

Ingredients

• 1 whole wheat wrap
• 1-2 handfuls of vegetables (lettuce, tomato, and avocado)
• 1 handful shredded chicken
• 1 small handful of shredded cheese
• Drizzle of hot sauce

Directions

1. On a plate or cutting board, lay out the wrap.
2. In the center of the wrap, layer on the vegetables.
3. Add the chicken and cheese.
4. Top with hot sauce.
5. Fold the wrap over the filling, pressing gently so that filling moves down into the fold.
6. Fold both sides in and roll to close.

 

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Almonds are good for your overall health. These tree nuts have been suggested to reduce the risk of heart disease by lowering cholesterol. In addition to improving cholesterol levels, almonds contain vitamins and minerals like vitamin E, magnesium, and fiber.

• Almonds are heart healthy and can contribute to lower blood pressure. Elevated blood pressure is one of the leading risk factors for heart disease. Including this tree nut in your diet may not only lower cholesterol but may reduce the risk of a cardiovascular event.
• Almonds are a good source of vitamin E, which is a powerful antioxidant. One serving of almonds contains half of the daily requirement for vitamin E.
• Almonds have a decent amount of fiber. Eating almonds can help control your cravings and prevent overeating, as they make you feel full faster than other foods.
• Despite being calorie-dense, almonds are not linked to weight gain. In fact, eating almonds is associated with less weight gain and a lower risk of obesity because the fiber content helps to improve feelings of satisfaction and fullness.

Tips on How to Add Almonds to Your Daily Diet:

1. Chopped or sliced unsalted almonds can be added as a topping to cereals, salads, and baked goods.
2. Spread almond butter on apples or whole grain toast.
3. Add a tablespoon of almond butter to oatmeal for a richer taste.
4. Try almonds in place of less healthy snacks like chips and pretzels.
5. Try almond flour instead of all-purpose flour in baked goods.

Sources:

Written by: Lauren Hinze, EFNEP Student Intern

Celebrate National Cheese Lovers Day with this cheesy Veggie Tuna Mac Recipe.

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Makes 6 servings | Serving size: 1/2 cup

Ingredients

• Non-stick cooking spray
• 1 ½  cups whole-wheat macaroni or penne pasta
• 2 tablespoons vegetable oil
• 1 small onion, diced
• 1 medium green pepper, diced
• 2 tablespoons all-purpose flour
• 1 ¼ cups nonfat milk
• 1 cup cheddar cheese, shredded
• 1 teaspoon Italian seasoning
• 1 teaspoon black pepper
• 1 (10-ounce) package frozen peas
• 2 (4.5-ounce) cans low-sodium light tuna, packed in water, drained       

Directions

1. Preheat oven to 350°F.
2. Spray casserole dish with cooking spray.
3. Cook pasta according to package directions. Drain. Place cooked macaroni in casserole dish.
4. Heat oil in a medium skillet. Add onion and green pepper. Cook, stirring constantly for 5 minutes.
5. Add flour and continue stirring for 2 minutes.
6. Slowly stir in milk. Bring mixture to a boil.
7. Boil, stirring constantly until mixture thickens. Reduce heat and add cheese, Italian seasoning and pepper. Stir until cheese melts.
8. Combine macaroni, cheese mixture, frozen peas and tuna in casserole dish.
9. Cook for 30 minutes or until center temperature of casserole reaches 165°F.

 

Our normal eating habits might be a little off this time of year. Try making this sweet potato and apple recipe to make sure you are still eating your fruits and vegetables! 

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Makes 6 servings | Serving size: 1/2 cup

Ingredients

• Non-stick cooking spray
• 1 (16-ounce) can sweet potatoes (may use 3 fresh sweet potatoes)
• 2 large apples
• 1/4 cup raisins
• 1/3 cup pineapple or orange juice
• 2 teaspoons packed brown sugar or 2 tablespoons granulated sugar
• 2 tablespoons butter
• 1 teaspoon cinnamon

Directions

1. Preheat oven to 350°F.
2. Lightly spray a baking dish with non-stick cooking spray.
3. Wash, peel, and slice apples (and fresh sweet potatoes if using).
4. Drain canned sweet potatoes.
5. Layer sweet potatoes and apples in the sprayed baking dish.
6. Sprinkle sweet potatoes and apples with raisins.
7. In a separate cup, mix juice and sugar.
8. Pour juice mixture over sweet potatoes, apples, and raisins.
9. Cut butter into small bits and distribute evenly across the top of the casserole.
10. Sprinkle cinnamon over fruit.
11. Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer. Potatoes should be tender and cooked through.

 

Nutrition Information Per Serving: 190 Calories, Total Fat 4g, Saturated Fat 0.5g, Protein 2g, Total Carbohydrate 41g, Dietary Fiber 4g, Sodium 95mg. Excellent source of vitamin A. Good source of vitamin C.