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Easy Guacamole

Cut avocado
Although avocados are high in fat, most of the fat is healthy mono-unsaturated fat. They are also cholesterol free, sodium free, and loaded with dietary fiber, vitamins, and minerals. Two tablespoons of mashed avocado provide about 55 calories. Watch this video to learn the best way to cut and peel an avocado

Below is a delicious, healthy and fun recipe for guacamole that your children will enjoy helping you prepare.
 Easy Guacamole
Ingredients:

  • 2 ripe avocados, pitted and peeled
  • 1 small onion, minced
  • 1 clove garlic, minced
  • 1 small tomato, chopped
  • 1½ Tablespoon lime juice (or juice of 1 fresh lime)
  • Salt and pepper to taste

Directions:

  1. Peel avocados and remove the pit.
    Peel and mince the onion and the garlic.
    Chop the tomato.
  2. Mash the avocado in a bowl (fun for the kids) and then stir in the remaining ingredients.
  3. Serve cold with tortillas.

*To check if your avocado is ripe, push on it.  It will be firm on the outside, but there should be a little give when you push on it.


Video resource: How to Make Sanitizing Solution

cover image for video
Wiping our kitchen surfaces down with a warm, soapy dish cloth removes the visible dirt and grime but doesn’t remove harmful bacteria and viruses. We need to sanitize our surfaces in addition to cleaning them. Watch to see how you can make your own inexpensive sanitizing solution:


“You” as the role model for physical activity

Family being active together
What is a role model? Someone you look up to, someone you want to model your life or actions after.  Many of us do not see ourselves as role models, especially in the area of physical activity.  With Hollywood actors and actresses portraying unrealistic images of attractiveness, and extreme sports being in the spotlight, it is hard to think about leading anyone, including yourself, to be fit. Fortunately, you do not have to spend hours at the gym to set a good example for others.  Taking the stairs instead of the elevator, going for a walk after dinner, or attending a dance class consistently relays the message that physical activity is not only fun, but a part of daily life.   Influence the ones you love today by getting (and staying) active!
Amber

Back to School Snacks

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Check out our latest video, Back to School Snacks, here: https://youtu.be/5MP_F4P_3Hw


Eat together, eat healthier

family in kitchen
Did you know August is Family Meals Month? Family mealtime is a time when all members of the family can sit down together and enjoy each other’s company over a delicious meal.
With our busy schedules, it might not always be possible to sit down for a longer meal each night of the week. Some nights it might just be a shorter meal before or after your child’s basketball or soccer game or a quick meal after a busy school night event. If each night doesn’t work, try for most nights of the week, or maybe on some days breakfast time works better instead.
Family mealtime can help the whole family eat healthier and even help your children do better in school. The University of Nebraska has a great resource about the Importance of Family Mealtime. Take a moment to look it over or better yet, print it out and post it on the fridge for all members of your family to read.
This month please join us as we discuss ways we can have more meals together. We’ll share with you some quick weeknight recipes and breakfast recipes. Let us know what else you would like to know. Or if you have tips to share with us about what works for your family mealtimes, please share those too!
Emily

© 2024 North Carolina Cooperative Extension
Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)