Tips and Recipes

Oats all around

Oatmeal isn’t just for breakfast. Around my house, we eat oatmeal as a healthy snack too. For extra calcium, I replace the water with low-fat milk and add fruits, fresh, frozen, or canned to increase the vitamin and antioxidant content. For a change in flavor, I add cinnamon, raisins, or artificially sweetened brown sugar.
You can find boxes of single serving packages already flavored. Take time to read the nutrition facts before buying these, as they can be high in sugar.   If you want to have the single serving packages on hand, purchase the plain oatmeal and sweeten it yourself with fruit or raisins. I usually purchase the quick cooking oats, which is a far better buy and allow myself a couple extra minutes for preparation.

Oats are very versatile and can be used in many recipes. Search for recipes such as pancakes, granola bars, breads, cakes and cookies that contain oats and oatmeal. Even try adding oats to your next smoothie or meat loaf. Look for ways to include this important high-fiber grain in your favorite recipes or create new ones and share on our Facebook pages
Judy

Family dinners: a time for connecting and reflecting

Eating dinner together as a family can establish traditions and memories that will last a lifetime.   Since I am at work all day, eating dinner together with my family has always been extremely important to me. My family might only be sitting at the kitchen table for 20 minutes together, but those 20 minutes are probably the most precious 20 minutes of my day. I like to think of eating dinner together as a unifying experience for the whole family. Conversations during dinner provide opportunities for the entire family to bond, plan, reflect, connect, and learn from each other. It’s a chance for my family to share information and news about their day. This is also a good time for me to pay extra attention to my children and see for myself that they are okay. Where else are my children going to learn table manners and social skills, if we don’t eat together as a family?

Eating dinner together as a family gives my children a sense of belonging. I also know it gives me some peace of mind that they have had at least one healthy meal that day! Who knows what they eat when they are away from home?
For more information about starting a tradition of family dinners or add new ideas to your meal time, check here: http://thefamilydinnerproject.org/getting-started/.

For fun conversation starters, check here: http://thefamilydinnerproject.org/conversation-2/conversation-starters/ .
Susan

Pumpkin Season

Fall is one of our favorite seasons. The air is cooler, the days feel shorter, and there’s pumpkin everywhere!

Pumpkins are loaded with Vitamin A, fiber, and low in calories. Whether fresh or canned pumpkin puree, it’s versatility makes it a great addition to any recipe. Below is one of our favorite recipes from our friends at foodhero.org. Check it out!

Pumpkin Ricotta Stuffed Shells

Notes

Pizza? Spaghetti? Why not both?

I love recipes. No, I mean I REALLY LOVE recipes. I can often be found at night searching the internet, magazines, and my cookbooks for recipes to inspire me in my meal planning. While searching for recipes, I came across the “What’s Cooking? USDA Mixing Bowl” site that features several on-line cookbooks such as The White House Cookbook, The Healthy Lunchtime Challenge Cookbook, Healthy Eating on a Budget Cookbook and MyPlate Cookbook by Goya which focuses on Healthy Tasty Affordable Latin Cooking. To check these out and find some recipes for your family, go to: http://www.choosemyplate.gov/recipes-cookbooks-and-menus

I find several recipes that are similar and pick out my favorite parts from each one to make my own recipe that I know my family will enjoy. Today’s recipe is a mash-up of two kid favorites – Pizza and Spaghetti. You can’t go wrong with those two! I hope you will enjoy making and eating this casserole to which you can add your own favorite pizza toppings.

Pizza Spaghetti Casserole
Ingredients:

• 1 lb. ground meat (beef, turkey or chicken)
• 1 16 oz. box uncooked whole wheat spaghetti noodles (other noodles will also work)
• ½ teaspoon oregano
• ½ teaspoon garlic powder
• ½ cup milk
• 1 egg
• 2 ounces sliced pepperoni (try Turkey pepperoni)
• 1 (26 ounce) jar pasta sauce
• 1 16 oz. can diced Italian style tomatoes
• ¼ cup grated parmesan cheese
• 1 (8 ounce) package shredded Italian cheese blend
• Any other pizza toppings like Black olives, sausage, onions, green peppers, etc…

Directions:

1. Cook spaghetti according to package directions.
2. Brown meat in a separate frying pan.
3. Once noodles are cooked, drain and put in a casserole dish sprayed with non-stick cooking spray.
4. In a separate bowl, whisk together the milk and egg.
5. Pour over pasta and add jar of sauce, can of tomatoes, garlic powder, & oregano. Mix all together well.
6. On top of pasta mixture, spread ground meat and any other additional toppings you may like then add a layer of pepperoni.
7. Sprinkle the Parmesan cheese, & Italian cheese over top and finish with another layer of pepperoni.
8. Bake in the oven at 350˚F for 30 minutes.

Source: Suzanne’s personal recipe
Suzanne

Coffee and Health

Did you know, a plain cup of brewed coffee has only 2 calories and no fat. However, if you like to add flavored creams, sugars, etc., the calories quickly add up. See how many calories just 1 tablespoon of these extras can add to your coffee:
• Heavy whipping cream: 52 calories
• Table sugar: 49 calories
• Half-and-half: 20 calories
• Fat-free milk: 5 calories

When purchasing coffee at a local shop, be sure to check out the nutrition information before you order. Some coffee drinks are more like dessert and can have hundreds of calories. Occasional indulgence is fine. But remember all calories count — even calories in liquid form.

Recent studies have found no connection between coffee and an increased risk of cancer or heart disease. Studies have also shown that coffee may have health benefits, including protecting against Parkinson’s disease, type 2 diabetes and liver disease, including liver cancer. It also appears to improve cognitive function and decrease the risk of depression.
However, the research appears to bear out some risks. High consumption of unfiltered coffee (boiled or espresso) has been associated with mild elevations in cholesterol levels. And some studies found that two or more cups of coffee a day can increase the risk of heart disease in people with a specific, and fairly common — genetic mutation that slows the breakdown of caffeine in the body. So, how quickly you metabolize coffee may affect your health risk.
Although coffee may have fewer risks compared with benefits, keep in mind that other beverages, such as milk and some 100% fruit juices contain nutrients that coffee does not.
Source: Mayo Clinic
-Stephanie