Tips and Recipes

Slow Cooker Cooking

What’s your favorite kitchen appliance? One of my favorites is the slow cooker. It may seem like an outdated piece of equipment but it can help save time and money. And the best part is many standard size slow cookers are affordable. A simple 3-4 quart pot, which is an ideal size for a small family, can start at $20 (or less if it’s on sale). This little investment can result in the most delicious meals! Below are some tips for using a slow cooker:
-Fill the slow cooker about half to two-thirds full…Do not overfill or the dish will not cook properly or safely.
-Choose inexpensive meats when they’re on sale such as chicken drumsticks and thighs, pork shoulder, Boston butt, beef round, and ground beef.
-Remove as much fat from meats. If using chicken, remove skin. Too much fat will affect the texture of the meat.
-Brown and sear meats, if possible. This adds a richer and deeper flavor to the dish. If using ground beef, pre-cook and drain off fat.
-Stack the pot according to your recipe. A general rule of thumb is whatever takes longest to cook goes on the bottom.
-Keep a lid on it! Resist the temptation to open the lid midway. Doing so releases moisture and heat that may affect your dish and cooking time.

Below is a simple chili recipe your family is sure to enjoy!
Chili

Ingredients:
1½ lb. lean ground beef, cooked and drained
2 cans, 15 oz. each, red kidney beans, rinsed
1 large can, 16 oz. no-salt-added tomato sauce
1½ cups Chunky Mild Salsa
1 cup frozen corn
1 onion, chopped
2 Tbsp. Chili powderOptional toppings: Mexican Style Finely Shredded Four Cheese, low-fat sour cream, diced tomatoes, diced red onions

Directions:
1. Add all ingredients except cheese into the slow cooker; stir. Cover with lid.
2. Cook on low 5 to 6 hours (or on high 3 to 4 hours).
3. Stir before serving. Top with optional ingredients.

Image from tiramisustudio (freedigitialphotos.net)

-Lisa

Oatmeal Muffin Day Recipes

Adding oatmeal to your muffins gives them a nutritional boost! Oatmeal is classified as a whole grain and can help reduce blood cholesterol levels, high blood pressure, and obesity. Grabbing an oatmeal muffin makes a perfect on-the-go breakfast option.

Oatmeal Muffin Day Recipes:
Applesauce Oatmeal Muffins – makes 12 muffins

• 1/3 cup vegetable oil
• ½ cup brown sugar, lightly packed
• 1 egg
• 1 cup applesauce
• ¾ cups white flour
• ¼ cup whole wheat flour
• ½ teaspoons cinnamon
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• ½ cup raisins
• 1 cup quick-cooking oatmeal

1. Preheat oven to 350˚ F.
2. Mix together oil, brown sugar, applesauce and egg.
3. Add flours, cinnamon, baking powder, baking soda and salt; mix until moistened
4. Blend in raisins and oatmeal.
5. Sppon into 12 muffin cups. Bake at 350˚ F for 25-30 minutes. Remove from oven and cool.

Source: University of Nebraska, Lincoln Center

Blueberry Oat Muffins

• 1 ¼ cups flour
• 1 cup quick-cooking oats
• ½ cup sugar
• 1 tsp. baking powder
• 1/4 tsp. salt
• 2 egg whites
• ½ cup water
• 1/3 cup vegetable oil
• 1 cup blueberries

Topping:

•  2 Tbsp. sugar
• ¼ tsp. cinnamon

In a large bowl, combine flour, oats, sugar, baking powder, baking soda and salt. In another bowl, beat egg whites, water and oil. Stir into dry ingredients just until moist. Fold in blueberries. Fill muffin cups (sprayed with nonstick spray) ¾ full. Sprinkle tops with topping. Bake at 400˚ F for 18 – 22 minutes, or until a toothpick comes out clean. Cool for 5 minutes before removing from pan, the cool on rack. Makes 1 dozen.
Source: Akron Beacon Journal via eXtension

Oat Bran Muffins – makes 12 servings

• 2 ¼ cups oatbran
• ¼ cup brown sugar (firmly packed)
• 1 ½ tsp. cinnamon
• 1 Tbsp baking powder
• 1 banana (mashed)
• ¾ cup unsweetened applesauce
• 2 Tbsp. raisins, dates, or other dried fruit
• 1 egg
• ½ cups orange juice
• ¾ cups non-fat milk
• 2 Tbsp. canola oil

1. Preheat oven to 425˚ F.
2. Mix the first four dry ingredients. Set aside. Mix fruit together and blend with dry ingredients.
3. Mix the egg with orange juice, milk and oil. Add the liquid ingredients to the dry ingredients until it is moist.
4. Spray muffin tin with a non-stick coating. Pour batter into muffin tins.
5. Bake for 15-17 minutes. Remove from oven and let sit for 10 minutes before removing muffins from pan. Cool on a wire rack.
6. Muffins can be frozen for later use if desired.

Source: USDA What’s Cooking? USDA Mixing Bowl

Inexpensive Holiday Gifts

Turkey Noodle Soup Mix
Ingredients:
Layer these ingredients in this order in a jar with a tight lid.

•  1/4 cup red lentils
• 2 Tbsp. dried minced onion
• 1 1/2 Tbsp. chicken bouillon granules
• 1/2 teaspoon dried dill weed
• 1/8 teaspoon celery seed
• 1/8 teaspoon garlic powder
• 1 bay leaf
• 1 cup uncooked medium egg noodles

Directions for recipe card to attach to jar of soup mix.

1. 1 jar turkey noodle soup mix
2. 8 cups water
3. 1 16-oz pkg frozen mixed vegetables
4. 2 cups cooked, diced turkey

Bring water to a boil in a large pot. Stir in jar of soup mix.  Cover, reduce heat and simmer for 15 minutes.  Remove and discard bay leaf.  Stir in frozen mixed vegetables and turkey meat.  Cook 5 minutes more or until vegetables and turkey are heated through and tender.

Chili Seasoning Mix
Mix together in small bowl:

• 1 Tbsp. chili powder
• 1 tsp. ground cumin
• ¼ tsp. cayenne pepper
• ¼ tsp. garlic powder
• ½ tsp. onion powder
• 1 tsp. salt
• ¼ tsp. ground pepper

Pour into a small jar. Use a funnel or creased waxed paper or tinfoil to pour into small jar openings.
Directions for recipe card to attach to jar:

1. 1 jar Chili Seasoning Mix
2. 1 lb. ground beef or turkey
3. 1 can no-salt diced tomatoes
4. 1 can white, black or red beans

Brown ground meat in a skillet. Pour off any fat. Add seasoning mix, tomatoes and beans. Cover and let simmer for 15-20 minutes.   Can top with shredded low-fat cheese, low-fat sour cream, sliced green onions. Serve with whole grain tortilla chips or a whole grain cracker.

Hot Chocolate Mix
Mix together and pour into a jar:

• ½ C. sugar
• ½ C. cocoa powder

Directions for recipe card to attach to jar:

1. 2 Tbsp. cocoa mix
2. ¾ cup of low-fat milk

On a stove-top or in the microwave, heat the milk (do not boil the milk). Stir in 2 Tbsp. of hot cocoa mix until dissolved. Pour into mug and add sugar-free marshmallows or a peppermint stick if desired.
Note: Put the mix in a resealable plastic bag and place in a festive mug with the recipe card attached for a great holiday gift!
-Suzanne

Handle Leftovers Safely

After your Thanksgiving meal is over, the countdown to repurpose leftovers into soups, hash, sandwiches, and other uses begins. But how long can you safely keep leftovers to enjoy after Thanksgiving day?
First, within two hours after dinner has been served, make sure to pack up leftovers right away and store them in the refrigerator. For every 20 minutes over two hours your food sits at room temperature, the level of bacteria doubles in quantity, so don’t wait!

Leftovers can safely keep for 3 to 4 days in the refrigerator, or 3 to 4 months in the freezer. Follow the following USDA guidelines for handling leftovers safely:
• Throw away hot or cold food that has been left out at room temperature for more than 2 hours, or 1 hour if the temperature happened to be extremely warm, such as above 90°F (for instance at an outdoor event).
• Large quantities of hot food can take longer to cool to a food-safe temperature, thereby increasing the risk of bacteria growth. To speed up the cooling process, store hot food in shallow, small containers so that it cools quickly to a safe refrigerator-storage temperature of 40°F. Along those same lines, cut large portions of hot food (such as a turkey or ham) into smaller portions.
• Store leftovers in airtight packaging such as plastic zip-top bags, plastic wrap covered dishes, or storage containers.
Remember, when in doubt, throw it out!

Read here for more information: http://www.foodsafetynews.com/2014/11/thanksgiving-leftover-safety-keep-your-family-safe-through-the-holidays/#.VHi_xGTF-c8

Video Resource: Tiny Bites Add Up!

Maintaining your weight during the holiday season can often be a challenge. Check out this video to see how those “tiny bites” can add up to extra weight gain.