Tips and Recipes

Coffee: Is it Good for our Health?

The answer is…it can be.

About 54% of Americans over the age of 18 drink coffee every day. So, how does coffee affect our health? Recent studies indicate there are positive outcomes depending on our intake and what we put in our coffee. Moderate consumption of coffee may contribute to reduction of disease risks. These diseases include but are not limited to diabetes, heart disease, Parkinson’s, and cirrhosis.
However, drinking too much coffee has a downside. Although a cup of coffee (plain) has about 2 calories, many of us prefer to drink our coffee sweetened. Adding ingredients like sugar, flavored syrups, and cream dramatically increases total calories and fat. For example, a 16-ounce (or grande) Starbucks Pumpkin Spice Latte (made with 2% milk and whipped cream) contains 380 calories, 14gm of fat, and 50gm of sugar…that’s over 12 teaspoons! [source ] This is a lot more than our bodies need.

The 2015-2020 Dietary Guidelines recommend that we limit added sugar to less than 10 percent of our total calories. This could range from 6 to 12 teaspoons depending on our caloric requirements.
In addition, high consumption of caffeinated coffee can also have a negative impact on birth outcomes. Although studies aren’t entirely conclusive, there is a greater chance of late miscarriage and/or stillbirth among women who have a high caffeine intake.
Before you order or make that next cup of coffee, be mindful of what additional ingredients you put in it.

Check out these resources for more information:
Coffee and Health (https://www.hsph.harvard.edu/news/multimedia-article/benefits/)

What the Dietary Guidelines say about added sugars
–Stephanie

Try Sandwiches for Dinner This Week!

Sandwiches are an easy, no-cook, heat-free way to prepare a quick dinner for the family. The sandwich is named after John Montagu, 4^th Earl of Sandwich, an 18^th-centry English aristocrat. The story goes that he asked for meat tucked between two pieces of bread. Others saw how easy it was to eat and began to order “the same as Sandwich!”

During the summer we usually have a sandwich for dinner at least once a week. I try to use leftover meat from a previous meal to stretch my food dollar and speed up my preparation time. For variety, we like to use different breads to make our sandwiches. One of our favorites is chicken salad stuffed into pita bread. Try this recipe from our friends at Fruit and Veggies More Matters.

Chicken Pita Sandwiches – makes 6 sandwiches
Ingredients

• 2 cups cooked chicken, chopped
• ½ cup celery, diced
•  ½ cup apple, diced
•  ½ cup grapes, halved
• * 1 cup dried cranberries OR raisins
• 1 cup plain low-fat yogurt
• 6 small green leafy lettuce leaves
•  black pepper, to taste
• 
3 (6 inch) whole wheat pita breads, hal
ved

Directions

1. In a medium bowl, combine chicken, celery, apple, grapes, dried cranberries, and yogurt.
2. Mix gently. Season with pepper.
3. Place 1 lettuce leaf in each pita half. Fill pita with chicken mixture, dividing evenly.

Suzanne

Splash Through Summer with Peaches

Sweet and juicy peaches are one of North Carolina’s finest summer time fruits. Though they are available year round, they taste best and are less expensive during the summer. In our state, the peach industry is unique because it sells 90 percent of its crop on the fresh market, directly to the consumer, just days after being picked off the tree.
In 2014, North Carolina produced 4,380 tons of peaches (1,100 acres grown) totaling $6.2 million in value to the state’s economy. While our state may not the biggest grower, it is surely one of the best. (source: NC Department of Agriculture and Consumer Sciences)
NC peaches are available from the end of May through August. They can be found at roadside stands, farmers markets and retail outlets.
Besides their great taste, peaches are full of vitamins and minerals, including vitamin A, vitamin C, riboflavin and beta-carotene. Peaches are also low in calories, fat free, sodium free and cholesterol free. One medium peach contains the following nutritional value:
 

Peaches can be eaten fresh in salads and smoothies, as a topping for yogurt, ice cream, cereal, pancakes, or waffles, and as a filling for pies, tarts, cobblers, or strudels. They can also be grilled and served as a unique side dish with meat, fish or poultry. Peaches are also available dried, frozen, canned, and as nectar, jam or jelly.
For best quality, select peaches that are firm to slightly soft and free from bruises. The best sign of ripeness in a peach is a creamy or golden undertone, often called “ground color.” The rosy “blush” on a peach is not a good indicator of ripeness and differs from one variety to another. Fresh peach fragrance also indicates ripeness. Avoid peaches with a green ground color as they lack flavor and usually shrivel and become tough rather than ripen. Peaches that are picked green may develop more juice, but they will not become sweeter. When selecting canned peaches look for those that are labeled “packed in its own juice,” “lite,” or “no sugar added.” These are healthier choices.
When cleaning and preparing peaches, wash them by rubbing them gently under running water. If a recipe calls for peeled peaches, dip peaches into boiling water for about 30 seconds, then plunge them immediately into iced water. The skins will slip right off.
Fresh peaches darken quickly when exposed to air. Prevent browning of fresh cut peaches by dipping fruit into a mixture of 1 cup water and 1 tablespoon lemon juice. A commercial ascorbic acid mixture like Fruit Fresh can also be used to prevent browning. Store fully ripe peaches in the refrigerator, and for the best peachy taste, serve ripe peaches at room temperature. The next time you’re in the mood for a healthy and delicious fruit, grab a peach! Summer just wouldn’t be the same without the sweet taste of North Carolina peaches.
Try this easy and delicious peach recipe:
Peach Splash
Yield: 4 servings

• 1½ cups peaches peeled and sliced or 1½ cups
• frozen peach slices
• 2 tablespoons sugar
• ¼ teaspoon nutmeg or cinnamon
• 2 cups milk
• 8-10 ice cubes (omit ice is using frozen peaches)

1. Combine all ingredients in a blender and mix well.
2. Gradually add ice cubes and mix until finely
3. crushed. Garnish with a dash of nutmeg.

Sources: Food Sense, Utah State University Cooperative Extension and North Carolina Department of Agriculture and Community Science
Stephanie

Healthy pizza? Read below …

 
If you asked my family what their favorite food is, they would say “pizza!” As a mom, I worried about feeding pizza to my children, because what you buy is typically in high in fat. Most restaurants do not offer a whole-grain or whole-wheat curst either. So, how can you feed your family one of their favorites and still have it be healthy?
Let’s start with the crust. Did you ever think about using a whole-wheat English muffin, tortilla, or a rice cake instead of the traditional pizza crust? Whole grains and whole wheat provide fiber, in addition to being very tasty. You can also be adventurous and make a crust from cauliflower, which is also quite delicious.
Do you have to skip the cheese? No. You can use a low-fat version of Mozzarella, Provolone, or even Cheddar, and still get your calcium. Remember, a low-fat cheese still has calories, so don’t overdo it.
Vegetables and fruits make for great toppings for pizzas. How about trying green/red/ yellow peppers, onions, fresh tomatoes, mushrooms, spinach, corn, kale, black beans, or avocado? If you are using fresh vegetables, you may want to cook the vegetable beforehand to soften it. If using frozen vegetables, you will want to thaw and squeeze out the moisture to avoid a soggy crust. Pineapple, apple, mango, strawberries, blueberries, oranges and peaches are also great additions to a pizza. Ask your family to each select a favorite vegetable and/or fruit to add for a topping to your next homemade pizza.
You can still add meat to your pizza. Just change the kind of meat options you are using and even use less of them. Instead of ground beef, use ground turkey. Replace sausage and bacon with shredded chicken. The pepperoni can stay, but opt for a turkey pepperoni instead. Scrambled eggs are a tasty topping too!
Trying all or some of these tips will help you feed your family a healthier pizza. You might find that making a pizza from scratch costs less money than buying one at a store or restaurant.   Why not have pizza night at your house and get the whole family involved?
Judy

Safe food, safe time this holiday season

It’s that time of year again! Family and friends get together to enjoy food outside during picnics and cook outs. These events are a great way to spend quality time while enjoying the outdoors and nature. It’s important to have fun, but keeping your food safe by storing and handling it properly is critical while going on a picnic or cook out.
Foods from a refrigerator need to be kept cold, so storing these products in a cooler filled with ice should be prepared prior to going out in the summer heat. Also, organizing what is in the cooler should be considered so that everything stays cold and safe from growth of bacteria. We want to keep our friends and family safe while eating good food!
In addition, cleaning everyone’s hands is a must before handling food products. Germs can be harmful if ingested and can cause illness. If there is no clean running water available, gather a jug and some soap. Moist antibacterial towels can also be used to clean the hands before eating.
This summer, enjoy each other’s company while soaking up the sun. Now is a great time for a picnic!

For more information about picnic safety, refer to the link: http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm109899.htm

Have fun this summer!
Susan