Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

When planning meals, think of ways to make them healthy without giving up great taste.

1. Dairy – Look for low-cal choices. Skim milk, light low-fat yogurt and nonfat ricotta provide the best sources of calcium while being low in saturated fat and sodium.  Watch for specials and buy in bulk when you can.
2. Grains – Buying whole grains gives a lot of B vitamins, minerals, and fiber for a low price. Remember that a slice of bread or one roll is a serving.
3. Fruits and Vegetables – Fresh, frozen, or canned. Always look for the best deals.  If canned, look for low sodium for vegetables.  If you can’t find it, no problem.  Just rinse the vegetables before you cook them.  If canned fruits, buy in their natural juices.
4. Protein – Don’t forget that beans are a protein as well as a vegetable. Beans are an inexpensive way to add protein, iron, and fiber to any dish.  Lean poultry and fish are great proteins also.

Here is a great recipe to try:

Chili with Rice

Ingredients

1 can pinto beans, rinsed and drained (1 ½ cups)

1 cup of frozen corn or a can of corn, rinsed.

2 cups fresh veggies, chopped or 2 cans of veggies, rinsed.

1 can stewed diced tomatoes, no added salt

1 tsp chili powder

1 tsp garlic powder

½ tsp cumin

2 cups instant brown rice

Nonfat plain yogurt

Instructions

Place chili ingredients in a large saucepan and bring to a boil over medium-high heat.  Reduce to a simmer and cook until vegetables are tender, about 5 minutes.

Cook rice according to package directions.

Serve chili over rice with a tablespoon of nonfat plain yogurt over each serving.

• If you like a spicy chili, then add more spices to your liking.
• Add vegetables and beans that your family likes.
• Mix rice in with your chili.
• Add a can of tomato sauce if needed.
• If adding a meat, try ground turkey instead of hamburger.

For more great recipes, go to celebrateyourplate.org

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

As more is learned about nutrition, it seems there may be a lot of truth in this old saying.  An apple is a good source of fiber, and provides vitamin C, several B vitamins, as well as potassium, iron, magnesium and phosphorous.

Great Ways to Enjoy Apples

1. Add chopped apples to pancakes or waffle batter
2. Add chopped apples to chicken or tuna salad.
3. Dip apples wedges in low fat vanilla yogurt or peanut butter.
4. Add grated apple to any bread recipe.
5. Substitute apple slices for jelly on peanut butter sandwiches.
6. Mix apple chunks to cereal or oatmeal.
7. Freeze apple juice for a naturally sweet juice pop.
8. Add apple slices to your salad.
9. Freeze individual serving boxes of apple juice and put in a lunch bag to keep other food cool. The juice will thaw by lunchtime.

Microwave Baked Apples

Makes: 4 servings

Here is a sweet apple treat that you can prepare in minutes in the microwave.

Ingredients

4 apple (large, baking)

1/2 cup brown sugar

1 teaspoon cinnamon

Directions

1. Wash apples and remove core.
2. Cut a thin slice o bottom of each apple to form a flat surface. Place apples in a microwave safe baking dish.
3. Mix brown sugar and cinnamon in a small dish. Spoon mixture into center of apples.
4. Cover wax paper and microwave on high power 6 to 10 minutes or until apples are so.

Notes

One pound apples = 3 medium = 3 cups sliced. This is good information to know at the grocery store.

Favorite varieties of apples for baking are Jonathan, Granny Smith, Braeburn and Golden Delicious.

Any tart apple works well.

Arrange the apples around the outside edge of the dish for more even cooking in the microwave.

Safety Tips: Wash the apples in clear running water before coring. If you have apples le, keep in the

fridge for a handy snack later on.

For more recipes, go to celebrateyourplate.org

http://go.osu.edu/adamhighfall20

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

 Most Americans need at least 3 servings of dairy each day.  Milk, yogurt and cheese provide calcium needed to grow strong bones.  Most dairy products are fortified with vitamin D which helps the body absorb calcium.  Calcium in dairy has been implicated in the prevention of osteoporosis, hypertension, colon cancer, obesity and kidney stones.  Below are some fun dairy recipes that you can make with your family.

Nice Cream

Ingredients

4 ripe bananas

1/2 cup low fat milk

½ teaspoon vanilla extract (regular or imitation)

Instructions

1. Before you begin wash your hands, surfaces, and utensils.
2. Peel and chop bananas into thick (1 inch) slices.
3. Lay banana slices in a single layer on baking sheet or plate lined with tin foil or waxed paper. Put banana slices in the

freezer for 1-2 hours.

4. Combine bananas, milk, and vanilla extract in the bowl of a blender. Blend until smooth, scraping down the sides of the blender and adding more milk as needed until you reach the desired consistency.
5. Transfer banana mixture to a covered container and freeze for 30 minutes before serving.
6. Spoon into a bowl and add fresh fruit or other favorite toppings.

Pudding in a Bag

Ingredients

1/2 cup low-fat granola

3 medium bananas

1/2 cup applesauce, unsweetened

1/2 cup nonfat vanilla yogurt

Instructions

1. Before you begin wash your hands, surfaces, and utensils.
2. Peel bananas and use your fingers to break them up into large zip-close bag.
3. Measure and add applesauce and yogurt to the bag.
4. Close the bag again, pressing our any extra air before sealing.
5. Use your fingers to squish and mash the ingredients together until they are well blended.
6. Chill the pudding in a sealed bag inside the refrigerator until ready to serve.
7. Spoon into bowl and top with granola. (granola recipe can be found at celebratemyplate.org)

For more great recipes, go to: celebrateyourplate.org

Five Simple Steps To A Healthier Life

Leeanna McKamey, SNAP-Ed Program Assistant

OSU Extension/Highland County

• Start with a Healthy Breakfast
• Move More.
• Add more fruits, veggies, and whole grains to your meal plan
• Remember to Hydrate
• Try lower calories or fat.

Fruit Salad

Serves 6, 1 cup per serving

Ingredients (Remember you can use a combination of fresh, frozen or canned fruits to cut costs)

2 cups strawberries

1 cup blueberries

1 cup mango chunks

2 medium bananas

2 kiwis

1 (15 ounce) can pineapple chunks in juice

1 Tablespoon of honey (used as a sweetener)

Optional Ingredients:

3 Tablespoons mint leaves

½ cup shredded, toasted coconut

½ cup slivered almonds

Instructions

In Advance:

1. If using frozen, thaw fruit in the refrigerator until no longer hard, but still cool to the touch.

Preparation:

2. Peel and slice bananas and kiwis.
3. If using, rinse and chop mint leaves.
4. Drain canned pineapple, reserving juice.
5. In a large bowl, add bananas, kiwis, pineapple, and fruit. Mix.
6. In a small pot over medium heat, add reserved pineapple juice and honey. Stir and heat until juice forms a sauce, about 5 minutes. Allow sauce to cool for 5-10 minutes.
7. Pour sauce over fruit salad. Mix to coat fruit. If using, mix in mint, coconut, and almonds.

Chef’s Notes

To toast coconut: Heat oven to 300°F. Place coconut shreds on a baking sheet lined with aluminum foil. Bake for 5 minutes or until light brown.

Use leftover fruit in Fruit Smoothies.

Sweet Potato Fries

Serves 6, 8-10 fries per serving

Ingredients

4 medium sweet potatoes

1½ teaspoons paprika

½ teaspoon salt

¼ teaspoon ground black pepper

1⁄8 teaspoon cayenne pepper

1 Tablespoon canola oil

Non-stick cooking spray

Instructions

1. Preheat oven to 450°F.
2. Scrub and rinse sweet potatoes. Pat dry with a paper or kitchen towel.
3. Leaving skin on, cut sweet potatoes into thick French fry strips, about ½-inch wide or into thin chips.
4. In a large bowl, mix paprika, salt, ground black pepper, and cayenne pepper. Add oil. Blend with a fork until there are no lumps.
5. Add sweet potato strips or chips to the bowl. Toss until they are coated on all sides.
6. Coat baking sheet with non-stick cooking spray. Place sweet potatoes in a single layer on the sheet.
7. Bake for 15 minutes. Turn fries over and bake another 10-15 minutes, or until fries are tender. If making chips, it will take less time.

Chef’s Notes

For easier cleanup, line the baking sheet with a layer of aluminum foil. Coat with non-stick cooking spray before placing the sweet potatoes on the sheet.

For milder flavor, dust the potatoes with 1½ teaspoons of curry powder and ¾ teaspoon of salt in place of the cayenne seasoning.

For the crispiest fries, be sure sweet potatoes do not lie on top of each other on the baking sheet. You may need to cook in two batches