Monday Message - 4th of July Food Safety

Getting ready for that backyard barbecue on the 4th? Make sure your grill is clean and ready before throwing on your favorite food.

Hot soapy water and a meat thermometer are the two most important food safety tools you need for grilling up your favorites foods without bacteria that can cause foodborne illness.  Check out this link from Kids Eat Right for more Grilling Safety:  Fire Up the Barbeque

Looking for marinade and rub ideas?  Monday Message - Rubs and Marinades

Pack a Healthy Picnic cooler ahead of time for your 4th of July outing.  Keep it Simple, Safe and Savory!

Monday Message - Recipe of the Week - 4th of July

Nutty Fruit Crumble

Recipe By: Elizabeth Weiss, MS RD and Janice Bissex, MS RD

Need a last minute 4th of July dessert? Made with red delicious apples and blueberries and then topped with vanilla ice cream or frozen yogurt, this red, white, and blue dessert is the perfect ending to any July 4th feast.

 

Ingredients

3 large Red or Golden Delicious apples (about 2 pounds), unpeeled and cut into 1/2-inch pieces (about 4 cups)
2 tablespoons brown sugar
2 tablespoons whole wheat flour
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1 cup fresh or frozen blueberries
1/2 cup walnuts, very finely chopped
1/2 cup old-fashioned or quick-cooking oats
2 tablespoons brown sugar
2 tablespoons whole wheat flour
2 tablespoons ground flaxseed or wheat germ
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
2 tablespoons canola oil

 

Directions

• Preheat the oven to 400°F. Place the apples, brown sugar, flour, vanilla, and cinnamon in a large bowl and toss to coat. Gently stir in the blueberries.
• Place the apple mixture in an 8 x 8-inch baking pan or dish and set aside.
• To make the topping, place the walnuts, oats, brown sugar, flour, flaxseed, cinnamon, and salt in a medium bowl and stir to combine. Add the oil and stir until the oat mixture is  well coated. Spread the topping evenly over the fruit mixture.
• Bake 40 to 45 minutes, or until the fruit is tender and the topping is golden brown (cover with foil about halfway through if the topping browns too quickly).  Tip: Top each serving with low-fat vanilla frozen yogurt or a dollop of light whipped cream.

Recipe Link: Nutrition Facts

Nutella

Have you tried Nutella?  My curiosity got the better of me on this one.  I broke down and bought a jar of Nutella after hearing the claims that "moms can serve Nutella as part of a healthy breakfast" and "Nutella is made with skim milk, cocoa and hazelnuts."  Finding the product in the Peanut Butter isle at the store was a piece of cake.  The problem arose when the Nutrition Facts label revealed that Nutella has so much sugar it might as well be used to frost your cake! 

For those of you who are unfamiliar with Nutella, it is a creamy hazelnut spread made with skim milk, cocoa and a lot of sugar.  Originating in Europe, during World War II hazel nuts were cheap and abundant in Italy and when paired with cocoa the chocolaty formula was an inexpensive way to provide a treat because chocolate was in short supply during the war.  Fast forward 75 years and Nutella is reemerging as a "healthy" spread for toast, pancakes, waffles, crackers and much more because it has "nuts." 

Check out the "Skinny" on Nutella:

CreamySpread                                                   1 Tablespoon	Calories	Fat	Sat Fat	Protein	Carb	Sugar	Sodium
Nutella	100	6g	2g	1g	11g	10g	5mg
Chocolate Fudge Topping	67	2g	1g	1g	12g	6g	66mg
Chocolate Frosting	82	3.5g	1g	<1g	14g	12g	75mg
Almond Butter	101	9.5g	1g	2.5g	3.4	0g	2mg
Peanut Butter	94	8g	1.6g	4g	3g	1.5g	3mg

Bottom Line:  Nutella could be a lower sodium alternative to ready-made frosting on your cupcakes or you could use it on your ice cream in place of hot fudge for a sweet treat - but skip the toast or other "daily" items.  Eating this one out of the jar is not recommended!  Put something nutritious on your toast instead. Try peanut butter occasionally or slice up some fresh fruit.  Even a homemade jam without added sugar will be a better bet.  Skip the sugar altogether and melt a slice of skim milk cheese on your toast or english muffin in the morning...this will give you more protein for about the same amount of fat.

Monday Message - Recipe of the Week

Coconut Crunch Truffles

These no-bake cookies are perfect for summer and they are naturally sweet!

Recipe Link:  Video Demonstration

Monday Message - Picky Eaters

Do you have any loved ones who are picky eaters? Kids are usually the pickiest when it comes to meals but if the picky habits are catered too early on, those picky eating habits will grow into adulthoood.  Not only is it important to learn how to handle the picky eaters in your life to ensure they are getting adequate nutrition, it is also important to teach young ones the importance of trying new foods.  For the kiddos....did you know that it can take a child up to 15 times of trying a new food before they can form a true opinion about that food item?  Our taste buds change over time and it only makes sense to keep trying foods over the years even if you have not enjoyed them in the past. 

Kids Eat Right Pointers:  Picky Eater Video

Monday Message - Recipe of the Week

Mexican Style Vegetarian Pizza

Check out the link below for a recipe demonstration with tips on what type of crust to use, adding a high fiber sauce and recommendations for the best fresh vegetables to add on top!

Recipe Video:  Veggie Pizza

Monday Message - Rubs and Marinades

Grilling Season is upon us!  After being cooped up all winter our grilling techniques may have become a little rusty but by now we should be well on our way to perfecting our grilling cuisine this season. Thinking outside the box is a great way to enjoy new tastes on the grill.  Here are some foods to try on your grill:

• Pineapple or Apple - tough fruits need about three minutes per side
• Banana or Mango - soft fruits only need about 1-2 minutes per side
• Veggies - eggplant, sweet potato, beets, mushrooms, peppers or zucchini grill up great
• Kabobs - mix and match meats and veggies on metal or wooden skewers (soak wood in water first to avoid flames)
• Pizza - make up the dough and cook for ~10 min on one side then flip and add healthy toppings
• Fruit  Pizza - use goat cheese and a little Rum or Vanilla extract for a base and top with grilled fruit
• Portobello Mushrooms - make great burger substitutes
• Planks- cook up your meats on cedar, maple or apple wood planks (untreated from the hardware store)
• Shrimp and Veggies - open up a bag of both and throw them in a grill basket over the heat
• Fish - heartier fish can be cooked directly on the grill
• Corn - grilled in the husk will come out nice and steamy without needing any added fat

Portobello Mushroom Burger



How much do you know about marinating meats?

Rubs are blends of dry spices applied directly to raw meat before cooking.
Wet Rubs are a mixture of dry spices and oil applied to the meats.
Marinades are liquid sauces combining spices and water, juice, wines or oil to aid in the tenderization of the meat

Foods have different marinating times
Chicken/Turkey: 30 min to 3 hours
Beef: 12 hours
Shrimp/Fish: 15-30 minutes
Pork: 2-4 hours
Vegetables: 15-30 minutes

More tips!
Use a disposable plastic bag to marinate your meats in.
Drain "sweet' marinades to avoid extra flames on your food
Food Safety Tip: avoid foodborne illness by throwing away the extra marinade, never add the leftover marinade after the meat has been cooked
Use juices or wine instead of oil for marinating
Here are some Spicy Rub ideas from Kids Eat Right

Watch the Fat and Sodium!

Hotdogs and Brats are overflowing with fat and sodium.  Read the labels and choose brats or hotdogs that have 500 milligrams or less of sodium and less than 10 grams of fat.  This may mean choosing a turkey or chicken product.  When it comes to beef and pork, choose lean cuts such as sirloin or tenderloin and trim off all visible fat.  Taking the skin off the chicken before cooking will save you quite a few fat grams as well.

Happy Grilling!

Tuesday Message - Strawberries!

This special edition "Tuesday" Message is all about Strawberries!

Check out the information from Kids Eat Right: Strawberry Facts

Visser farms is offering a U Pick Strawberries Day on June 20th, 2011.  This day of family fun will include Wagon Rides, Free Hot Dogs and of course....plenty of Strawberries!

Plus, Liz's Lemon Bowl has many ideas for your fresh-picked strawberries.  Balsamic Strawberries, Strawberry Smoothies, Fruit Salad and Frozen Strawberry Basil Lemonade!  Yum

Quick!  The strawberry season will not last long!

Monday Message - Recipe of the Week

Caprese Salad on Stick

Recipe By:  Stacey Antine, MS, RD

Salad on a stick? We gave the classic Italian salad a brand new look and made it fun for the whole family! We skewered the mouth watering combination of creamy mozzarella, fresh sweet 100 cherry tomatoes, and homegrown basil, drizzled with extra virgin olive oil and a pitch of sea salt. Kids are crazy about this salad and parents know they are getting good sources of vitamins A, C, and calcium. Pair this colorful stick with your favorite grilled entrée and whole grain side dish and you have a well-balanced meal.

 

Ingredients

¾ oz fresh mozzarella cheese (approximately 3 round cheese balls)
3 basil leaves
3 cherry tomatoes
1 teaspoon extra-virgin olive oil
⅛ teaspoon sea salt (optional)
Bamboo skewer

 

Directions

1. Assemble cheese, basil, and tomato, in order, onto skewer, until all ingredients are on stacked beautifully on the skewer.
2. Drizzle olive oil over assembled skewer, and add a pinch of sea salt if desired. Enjoy!

Nutrition Facts: Recipe Link

Farmers Markets are Open!

Farmers Markets are a great community resource for fresh and loca produce.  Local produce is seasonal by definition and has usually traveled less than a day from the farm to a market.  Buying local produce supports local farms and helps us to stay connected to fresh seasonal flavors.  In addition, the cost savings in less food travel is passed onto us as we can enjoy healthy fresh foods at an affordable price

Making the most of your Farmer’s Market Trip:

1.  Know the Seasons:  ask the growers what is fresh each week.

2.  Go Early or Late:  for the best selection be sure to show up early or for  the best deals stroll in just before the end of the market hours.

3.  Try New Foods:  farmers are experimenting with different varieties…taste a new fruit or veggie!

4.  Work in Volume:  the best deals are in bulk plan to freeze, can or make batches of your favorite recipe to freeze for later this year.

5.  “Whole Foods:” think in terms of how food grows and comes to the market.  Look for beets with greens attached and whole unpeeled carrots to avoid foods with any processing.

6.  Bring Bags:  reduce the waste in your own home by bringing recycled bags or boxes with you.

7.  Barter:  don’t be afraid to barter, especially if you go later in the day as farmers would rather get rid of items then to pack them back up in the truck.

8.  Plan Ahead:  think about meals for the week, work with your budget and purchase lighter items first so you are not weighed down while walking through the market.

9.  Talk to the Farmers:  introduce yourself and ask about their farming techniques, what they will have next month or how they like to prepare some of the fresh produce they are selling.

10. Enjoy!  Make it a relaxing experience, go with a friend or family member, stroll along and enjoy nature in the warm summer temperature, bright sunshine and fresh healthy foods from the earth.

Farmer’s Market Food Safety:

• Before & after preparing fresh produce, wash your hands for 20 seconds with soapy warm water.
• Wash fruits and vegetables thoroughly under running water just before eating, cutting or cooking.
• Even if you plan to peel produce before eating it is still important to wash it first.  Any bacteria present on outside of items like melons can be transferred to the inside when you cut or peel them.
• Be sure to refrigerate cut or peeled fruits and vegetables within two hours after preparation.
• Make sure that eggs are properly chilled at the market if they are untreated. (45 degrees F)
• Bring an insulated bag or cooler for any meat you purchase and keep these items separate from other fresh purchases.

Looking for Farmers Markets?  Visser Farms is a large Farm in West Michigan that attends many markets in the area. Check out the Markets they attend and reivew their website for information on the CSA Box Program!