Spending Time with Family

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

 

As summer is quickly passing by and schools are planning on starting again, try to spend quality time with your family.  One of the best ways to do that is making easy meals or snacks together.  Children are more willing to try different foods when they helped make them.  Here is a fun recipe to try.

English Muffin Pizzas

Ingredients

Whole Wheat English Muffins

Onion

Green bell pepper

Mushrooms

Tomatoes

Mozzarella cheese

Canola Oil

Optional: Pepperoni, hamburger or sausage (make these small amounts. If using pepperoni, cut into small pieces.

 

Instructions

  1. Wash hands and surface areas before starting.
  2. Chop up vegetables into small pieces.
  3. In a medium skillet, add vegetables with canola oil and cook for 3 minutes.
  4. Grade cheese if needed.
  5. Then make the sauce from the recipe below.
  6. For a crispier muffin, lightly toast before adding ingredients.
  7. When sauce is done, add to muffin. Add vegetables, meat if using and then sprinkle cheese on top.
  8. Bake in the oven at 450 degrees until cheese is melted. About 10 minutes.
  9. Remember to let your children pick what vegetable they would like for their individual pizzas. If they are picky eaters and like different veggies, steam veggies separately in the microwave and let them pick.

 

Tomato Sauce

Ingredients

  • 1 medium onion
  • 4 cloves garlic
  • 1 medium carrot
  • 1 Tablespoon canola oil
  • 1 teaspoon dried basil
  • ½ teaspoon dried oregano
  • ¼ teaspoon salt
  • ½ teaspoon pepper
  • 1 (28-ounce) can crushed tomatoes, no salt added

 

Instructions

  1. Peel and rinse onion, garlic, and carrot.
    2. Dice onion. Shred carrot using a grater. Mince garlic.
    3. In a medium pot over medium heat, heat oil. Add onion, garlic, and carrot. Cook until onion is soft, about 3 minutes.
    4. Add basil, oregano, salt, pepper, and tomatoes. Bring to a boil.
    5. Cover and reduce heat. Simmer for 15 minutes.

 

5 Food Groups Everyday!

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

Dairy, Fruits, Vegetables, Grains and Proteins are very important for a healthy diet.  But sometimes it seems hard to get all those in a daily diet.  Below are some recipes to help reach that goal. Both recipes do not have dairy or fruits in them but drinking a glass of milk and having some fruit for dessert makes them a perfect meal.  For more information on the food groups, go to: choosemyplate.gov.  For more great recipes go to:  celebrateyourplate.org.

 

Frittata

Serving Size-Serves 8, 1 slice per serving

Ingredients

  • 1½ pounds seasonal vegetables, such as broccoli, carrots, turnips, or bell peppers
  • 2 medium onions
  • 4 ounces low-fat cheddar cheese
  • 12 medium eggs
  • 1 teaspoon dried dill, thyme, or oregano
  • Non-stick cooking spray
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper

Optional Ingredients:

  • 8 ounces mushrooms
  • ¼ cup fresh parsley, thyme, or basil leaves

Materials

  • 9-by-13-inch baking dish
  • Box grater
  • Colander
  • Cutting board
  • Large bowl
  • Large pot
  • Measuring cups
  • Measuring spoons
  • Medium skillet
  • Rubber spatula
  • Sharp knife

Special materials:

  • Food thermometer

Instructions

  1. Preheat oven to 350°F.
    2. Rinse and cut seasonal veggies evenly into small pieces. Peel, rinse, and dice onions. If using, slice mushrooms and rinse and chop fresh herbs.
    3. Grate cheddar cheese.
    4. Bring a large pot of water to boil. Add seasonal veggies to boiling water. Briefly boil, about 30 seconds. Using a colander, drain the veggies.
    5. In a large bowl, whip eggs with a fork until well blended. Whisk in dried herbs. Set aside.
    6. Coat medium skillet with non-stick cooking spray. Heat over medium high heat. Add onions and cook until soft, about 5 minutes. If using mushrooms, add now. Add boiled seasonal veggies. Continue cooking until soft and some of their juices have evaporated, about 5 minutes more.
    7. Coat 9-by-13-inch baking dish with non-stick cooking spray.
    8. Layer ingredients in the baking dish in the following order: veggie mixture, egg mixture, cheese, salt, and pepper.
    9. Bake until eggs are firm and cheese is melted, about 35 minutes. A thermometer inserted in the middle should read 160°F.
    10. If using, garnish with chopped fresh herbs.
    11. Cut into 8 equal-size portions.

Chef’s Notes

  • Use any of your favorite fresh or frozen veggies in this recipe. Cook harder veggies first.
  • Fresh veggies can be steamed until crisp-tender instead of boiled. Frozen veggies should be boiled as in step 4.
  • Cut frittata into portions and freeze for future meals, up to 1 month.
  • To make quick, individual portions, layer eggs, cheese, and veggies in a well-oiled muffin pan. Bake about 30 minutes, testing to see that mini frittatas spring back when lightly touched.
  • If you do not have an oven, cook on the stove top over medium heat. Stir eggs into onions and mushrooms after step 6, along with other veggies. Keep stirring to set eggs. Cover skillet and cook on low until completely cooked through, about 25 minutes.

 

Beef and Bean Chili Verde

Serving Size: 6

Ingredients

10 ounces ground beef, turkey or pork, 90% lean

1 bell pepper, chopped

1 large onion, chopped

1 14.5 ounce can low-sodium diced tomatoes, with liquid

6 garlic cloves, minced (or 1 tablespoon garlic powder)

1 tablespoon chili powder

2 teaspoons ground cumin

1 3/4 cups green salsa (or 16 ounce jar of enchilada sauce)

1 15 ounce can pinto or kidney beans, rinsed and drained (or 1 3/4 cups cooked)

1 1/2 cups frozen or canned corn, thawed and drained as needed

2 cups spinach or kale (optional)

Instructions

  1. Before you begin wash your hands, surfaces, utensils, fruits, and vegetables.
  2. Cook meat in saucepan until brown. Drain fat.
  3. While meat is cooking, chop bell pepper and onion. If adding spinach or kale, tear or chop into bite size pieces.
  4. Add garlic, chili powder and cumin to saucepan. Cook about 15 seconds, until fragrant.
  5. Add bell pepper, onion and tomatoes. Cook over medium heat for 8-10 minutes or until onion is

softened. Stir frequently.

  1. Stir in salsa. Increase heat to high and bring mixture to boil.
  2. Reduce heat to low. Cover and simmer on low heat for 10-15 minutes. Stir occasionally.
  3. Add beans and corn. Add spinach or kale if using. Cook until heated through.

 

 

Super Salads For Those Summer Days

Leeanna McKamey

SNAP-Ed Program Assistant

Ohio State University Extension, Highland County

 

Summer is a great time to load up on veggies in a tasty salad.  Lots of great vegetables at the grocery or farmers markets.  Serve a small salad before dinner. Or, add protein to make a quick and tasty meal.

Try these combos!

  1. Simple Spinach Salad-Spinach, shredded carrots, hard-boiled eggs, dried cranberries and a honey mustard dressing.
  2. Southwestern-Romaine lettuce, corn, diced tomatoes, black beans, cooked and chilled brown rice, shredded cheddar, slice olives, citrus dressing with a pinch of chili powder.
  3. Greek-Romaine, cucumber, tomato, onion, feta cheese. Dressing-2 Tablespoons of olive or vegetable oil, 2 tablespoons of lemon juice and 1 teaspoon of oregano.

Or experiment and make you own. Here is an easy way to help you out.

4 cups of greens (lettuce, Spinach, Kale, Romaine or Mixed greens)

1-2 cups of veggies (carrots, broccoli, cauliflower, cucumber, tomatoes, corn, peas, peppers etc.)

2 cups Optional Protein (canned beans rinsed and drained, hard-boiled eggs, nuts, chicken, turkey, beef or pork)

½ cup Optional Add-Ins (low fat cheese, pasta, olives, fruit which can be fresh, canned or dried.

Salad Dressings – Try making your own and saving a bundle.  Use oil or vinegar, honey, mustard.  Go online to find great recipes.

 

For more great recipes, go to:  celebrateyourplate.org

 

 

 

DON’T SPOIL YOUR PICNIC!

Leeanna McKamey

Program Assistant, SNAP-Ed

OSU Extension, Highland County

 

With rising temperatures, we need to be careful with food safety.  Here are a few tips.

  1. Keep food cold until grill is hot. Do not let meat sit out for long periods of time.
  2. Have one cooler for food, and another for beverages and extra ice.
  3. Cook thoroughly and make sure meat juices do not touch other food.
  4. In hot weather (85 degrees and above) food should never sit out for more than 1 hour.
  5. Put perishables back into the cooler immediately after eating.

When in doubt…Throw it out!  Never eat food unless you are sure it’s safe. You can always rely on peanut butter sandwiches, crackers, salami, hard cheese and other nonperishables when you picnic.

Fruit Pizza

Ingredients for the crust

Cooking Spray

1 egg white, large

1/4 cup oil, vegetable or canola

1/4 cup brown sugar

1/3 cup all-purpose flour

1/4 teaspoon ground cinnamon

1/4 teaspoon baking soda

1 cup quick cooking oats

 

For the topping

1/4 cup fat-free cream cheese, softened

1/2 cup nonfat vanilla yogurt

Fruit for topping pizza examples: 1 cup

strawberries, 1 cup blueberries, 2 kiwi

 

Instructions for the crust

  1. Before you begin was your hands, surfaces, utensils and fruit.
  2. Preheat oven to 375 degrees.
  3. In a small mixing bowl, use a whisk or fork to beat egg white until foamy, approximately 1-2 minutes. Add oil and sugar. Beat until smooth.
  4. In a medium mixing bowl, stir together the flour, cinnamon, and baking soda. Stir in quick cooking oats.
  5. Add sugar mixture to oat mixture in medium bowl.
  6. Line a baking sheet with aluminum foil and spray with cooking spray. Using your hands, spread the dough in a 9 inch circle. Or make small circles for everyone to make their own.

Bake about 12 minutes or until the crust begins to puff. Remove from oven and let cool, about 20 minutes.

 

For the topping

  1. While the crust is baking, stir together the cream cheese and yogurt in a small bowl until smooth.

Cover with plastic wrap and refrigerate.

  1. Dry off cleaned fruit and cut into bite-size pieces.
  2. Transfer the crust to a serving plate. Spread the cream cheese mixture over the crust. Arrange fruit on top.
  3. Cut into 8 wedges and serve or refrigerate up to 2 hours, covered and uncut.

Are You Eating Smart When You Go Out To Eat?

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

 

Now that many of you are going out to eat again, plan to make healthy nutritional choices.

  1. Choose a veggie-packed salad for your main meal.
  2. Go light on toppings like bacon and cheese.
  3. Load your pizza with colorful veggies. Ask for whole wheat bread or brown rice.
  4. Choose chicken or fish that is broiled or baked instead of breaded or fried.
  5. Ask for sauces to be brought on the side and use only half.
  6. Order low-fat milk or a glass of water instead of sugary drinks.
  7. Split a meal with a family member or a friend. This is a great way to have one of your favorite meals while cutting half the calories and fat.

Yogurt Parfait

Servings 6 | Prep time 10 mins. | Total time 10 mins.

Ingredients

4 cups fresh or thawed frozen fruit (bananas, strawberries, peaches, or mango)

3 cups non-fat vanilla yogurt

1 1/2 cups granola

2 tablespoons sliced almonds (optional)

Instructions

  1. Before you begin wash your hands, surfaces, utensils and fruit.
  2. If using fresh fruit, peel and/or trim as needed. Cut fresh or frozen fruit into 1/2 inch thick slices.
  3. Layer 1/4 cup of yogurt into each of the serving cups or bowls. Top with 1/4 cup sliced fruit and 2

tablespoons of granola.

  1. Repeat layers one more time, ending with a layer of granola.
  2. Top with sliced almonds, if using.

 

Granola

Servings 9 | Prep time 5-10 mins. | Total time 20-25 mins.

Ingredients

Cooking spray

4 tablespoons honey

2 tablespoons oil, canola or vegetable

1/2 teaspoon ground cinnamon

2 cups old-fashioned rolled oats

4 tablespoons almonds, sliced (optional)

4 tablespoons coconut, shredded and unsweetened (optional)

1 1/2 cup dried fruit (optional)

Instructions

  1. Before you begin was your hands, surfaces, and utensils.
  2. Preheat oven to 350 degrees F.
  3. In a large bowl, add honey, oil, and cinnamon. Use a whisk or fork to thoroughly combine.
  4. Add oats, almonds, and coconut (if using). Stir until well coated with honey mixture.
  5. Spray baking sheet with non-stick cooking spray.
  6. Bake until very light brown, only 10-15 minutes. Stir once.
  7. Remove from oven, add dried fruits, and let cool.

 

Find more great recipes at celebrateyourplate.org

 

KEEPING IT COOL:  SUMMER MEALS

Leeanna McKamey

SNAP-Ed Program Assistant

OSU Extension, Highland County

 

When the temperature soars, keep cool with these tips:

  1. Plan cold meals. Serve sandwiches with fresh fruits and vegetables.
  2. Cook in the morning before it gets hot. Refrigerate the food and reheat when needed.
  3. 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.
  4. Cut down on cooking time by including quick to fix foods in your menu. Try canned beans, tuna and quick cooking rice.
  5. 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.
  6. 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.
  7. 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.
  8. Slice meats and poultry thinly for quick cooking.

Recipes to try from celebrateyourplate.org

Pasta Salad

Ingredients

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)

Instructions:

1.Before you begin, wash your hands, surfaces, utensils, and produce.

  1. In a large bowl combine cooked pasta and prepared vegetables. Mix well.
  2. In a small bowl, add mayonnaise, Italian seasoning, and lemon juice and mix together with a fork or whisk.
  3. Drizzle dressing over vegetables and pasta. Toss to combine.
  4. Cover and refrigerate 1-2 hours before serving.

 

No Bake Lemon Pie

Ingredients

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

Instructions

  1. Before you begin wash your hands, surfaces, utensils, and fruit.
  2. Mix vanilla yogurt and pudding together in a medium bowl. Add mandarin oranges and blueberries and gently stir.
  3. Put graham crackers in a plastic bag and crush with your hands until they are a uniform consistency.
  4. Place graham crackers in the bottom of the serving dish. Use the back of a spoon to smooth them into an even layer.
  5. Pour pudding mixture over graham cracker layer. Eat immediately or refrigerate for a firmer texture.

 

Making Better Beverage Choices

Leeanna McKamey, SNAP-Ed Program Assistant

What you drink is as important as what you eat.  And depending on what your family drinks, can be very expensive.  Here are tips on saving money while being healthy at the same time.

  • Drink water instead of sugary drinks when you are thirsty. How much water is enough?  Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different.  Water is easy on the wallet.  You can save money by drinking water from the tap at home or when you are eating out.
  • If you think that the taste of water is boring, try adding frozen fruit. Buy fruit when it is in season due to being less expensive.  Freeze the fruit and put in your water.  Buy a bag of lemons, wash and cut into wedges.  Then put in a bag and freeze.  When drinking water, through a couple wedges in your glass.  It will keep your water cold as well as add great flavor.
  • 100 % fruit juice can be diluted down with water. You are still getting the nutrients of juice but less sugar.
  • Don’t forget your dairy! When choosing milk, select low-fat or fat-free milk.  Each type of milk offers the same key nutrients such as calcium, vitamin D and potassium.  But the calories are very different.  Adults and teens need 3 cups of milk per day, children 4 to 8 years old need 2 ½ cups and children 2 to 3 years old need 2 cups.
  • Smoothies are a great treat and can be nutritious too! Smoothies are fun and easy to make.  Let your family pick their favorite fruit to add.  Bananas and honey will sweeten your smoothie so that you won’t need to add sugar.  Most pre-made smoothie mixtures have a lot of sugar and preservatives that you don’t need so it’s better to make your own.  When making a smoothie you will need:  Fruit + liquid (juice, milk) + thickener (yogurt or ice) + Optional Flavors (honey, vanilla, coconut etc.) = Fruit Smoothie!

Very Berry Smoothie

½ cup each frozen strawberry, blueberry and raspberry

½ cup apple juice

¼ cup low-fat yogurt (plain or any fruit flavor)

1 teaspoon of honey

Mix in blender and enjoy.

 

Have Food Preservation Questions? OSU Extension Family & Consumer Science Educators Are Here To Help You

Food Preservation Questions 2020 On-Call Schedule:

 

Date On-Call E-mail Office Phone
May 1-15 Treva Williams williams.973@osu.edu 740-354-7879
May16-31 Chris Kendle kendle.4@osu.edu 330-339-2337
June 1-15 Melinda Hill hill.14@osu.edu 330-264-8722
June 16-30 Lisa Barlage barlage.7@osu.edu 740-702-3200
July 1-15 Candace Heer heer.7@osu.edu 419-947-1070
July 16-31 Kate Shumaker shumaker.68@osu.edu 330-674-3015
August 1-15 Candace Heer Melinda Hill heer.7@osu.edu hill.14@osu.edu 419-947-1070

330-264-8722

August 16-31 Kate Shumaker shumaker.68@osu.edu 330-674-3015
September 1-15 Amy Meehan meehan.89@osu.edu 832-746-4993
September 16-30 Treva Williams williams.973@osu.edu 740-354-7879