SNAP-Ed Program Assistant
OSU Extension, Highland County
When the temperature soars, keep cool with these tips:
- Plan cold meals. Serve sandwiches with fresh fruits and vegetables.
- Cook in the morning before it gets hot. Refrigerate the food and reheat when needed.
- Cook Batches. For example, if you are planning a meal with pasta, cook extra to use later in a salad or other dish. Or make a triple batch and freeze some for later use.
- Cut down on cooking time by including quick to fix foods in your menu. Try canned beans, tuna and quick cooking rice.
- Keep a variety of prepared foods on hand, such as spaghetti sauce. Remember that prepared foods may cost more. Read the nutrition label to avoid foods high in sodium, fat or sugar.
- Prepare combination foods such as a chef’s salad that includes vegetables, meat and cheese. Serve with a slice of bread, glass of milk and fruit for a cool, delicious meal.
- Stir-fry, broil or grill instead of frying or baking for meats such as boneless chicken or beef. These cooking methods will not heat up the kitchen as much.
- Slice meats and poultry thinly for quick cooking.
Recipes to try from celebrateyourplate.org
1 16 ounce box whole wheat bow tie OR penne pasta, cooked, drained, and cooled.
5 cups fresh OR frozen vegetables diced (If using fresh vegetables, we recommend 2 bell peppers, 1 cucumber, 2 cups broccoli florets.
1 cup grape tomatoes. If using frozen, follow directions on package to prepare/thaw and drain well.)
1 cup low-fat mayonnaise
1 tablespoon Italian seasoning OR 1 teaspoon fresh chopped basil and oregano
1 lemon, juiced (about 4 tablespoons)
1.Before you begin, wash your hands, surfaces, utensils, and produce.
- In a large bowl combine cooked pasta and prepared vegetables. Mix well.
- In a small bowl, add mayonnaise, Italian seasoning, and lemon juice and mix together with a fork or whisk.
- Drizzle dressing over vegetables and pasta. Toss to combine.
- Cover and refrigerate 1-2 hours before serving.
No Bake Lemon Pie
2 cups fat-free vanilla yogurt
3 tablespoons lemon pudding mix
1 8 ounce can mandarin oranges, drained
½ cup blueberries
4 graham crackers, crushed
- Before you begin wash your hands, surfaces, utensils, and fruit.
- Mix vanilla yogurt and pudding together in a medium bowl. Add mandarin oranges and blueberries and gently stir.
- Put graham crackers in a plastic bag and crush with your hands until they are a uniform consistency.
- Place graham crackers in the bottom of the serving dish. Use the back of a spoon to smooth them into an even layer.
- Pour pudding mixture over graham cracker layer. Eat immediately or refrigerate for a firmer texture.