Festive, tasty and kid-friendly green smoothie – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appears in the March 2019 issue of the NEBLINE Newsletter. 

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(Photo by Kayla Colgrove, Nebraska Extension in Lancaster County)

For St. Patrick’s Day, I rename this recipe “Shamrocks & Gold Smoothie” to celebrate with a festive, tasty and kid-friendly green smoothie.

CLOVER POWER SMOOTHIE
(Makes 4 Cups)

2/3 cup 100% apple juice*
1/2 cup fresh baby spinach**
2 cups frozen pineapple chunks, no sugar added
1 cup low-fat vanilla yogurt***
1 banana

1. Add apple juice and spinach leaves to blender. Blend first to help make it smooth and avoid leafy chunks.
2. Place the remaining ingredients in the blender.
3. Blend until smooth and serve.

Kayla’s notes:
*You can substitute low-fat or nonfat milk or 100% white grape juice for 100% apple juice. Adding milk instead of 100% fruit juice will lower the calories and sugar while adding extra calcium to help strengthen bones.

**You can use kale instead of spinach. Kale does have a stronger flavor than spinach. I really like using spinach since it has little to no flavor.

***To make the smoothie even healthier, use nonfat vanilla yogurt or nonfat vanilla Greek yogurt instead of low-fat vanilla yogurt.

Nutrition Facts Per Serving (1 cup): 135 Calories, 1g Total Fat, 0g Saturated Fat, 35mg Sodium, 31g Total Carbs, 24g Sugars, 2g Dietary Fiber, 2g Protein

Read “Eat more dark-green veggies for St. Patrick’s Day and beyond” in the March 2019 Nebline Newsletter. Available free on-line!

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Chicken Noodle Soup – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appears in the January 2019 issue of the NEBLINE Newsletter. 

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(Photo by Craig Chandler, UNL Communications)

January is national soup month. Try this recipe from Nebraska Extension’s Nutrition Education Program (nep.unl.edu) which includes whole wheat egg noodles. It is easily adaptable to beef noodle or chicken and rice soup.

CHICKEN NOODLE SOUP
(6 Servings)

1 whole chicken*
1 teaspoon salt
Water, to cover
1 onion, chopped
3 large carrots, sliced
1 cup celery, sliced
3/4 cup whole wheat egg noodles, uncooked**

1. In a large saucepan, place chicken and salt. Add enough water so the chicken is covered. Heat to boiling. Cover, reduce heat and simmer about 45 minutes or until chicken is tender.
2. Remove chicken from broth and cool enough to handle. Remove skin and bones and chop the meat. Skim fat from broth.
3. Add additional water, if needed, to make 6 cups. Bring to a boil.
4. Add chicken, onion, carrots, celery and noodles to the broth. Cover, reduce heat and simmer for 20 minutes.

*Substitute 2 pounds roast or stew meat for chicken to make Beef Noodle Soup.
**Substitute 3/4 cup rice for noodles to make Chicken and Rice Soup.

Nutrition Facts Per Serving: Calories 180, Total Fat 3.5 g (5% DV), 1 g Saturated Fat (5% DV), 80 mg Cholesterol (27% DV), 520 mg Sodium (22% DV), 11 g Total Carbohydrate (4% DV), 2 g Dietary Fiber (8% DV), 3 g Sugars, 25 g Protein, Vitamin A 100%, Vitamin C 15 %, Calcium 4%, Iron 8%.

Source: Nebraska Nutrition Education Program

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Roasting chestnuts … and what has happened to American Chestnut trees?

American Chestnuts. Photo by Pixabay

So how do you roast chestnuts?

With a sharp knife, make an incision through the smooth outer skin and textured inner skin on the rounded side of each nut. This allows steam to escape and prevents the nuts from bursting during roasting. Roast the nuts over an open fire in a wire popcorn basket or special chestnut roasting pan, shaking periodically, for 15-20 minutes. Allow the nuts to cool slightly before peeling and eating. Chestnuts can also be roasted in the oven after scoring, at 375 ° degrees for 15-25 minutes. Place them in a shallow pan, and turn them over mid-way through the roasting time.

The information on roasting chestnuts was included in the following article written by Sarah Browning, Extension Educator. 

Is Emerald Ash Borer the Next Chestnut Blight?

“Chestnuts roasting on an open fire, Jack Frost nipping at your nose….” We’re all familiar with this popular holiday song, but have you ever wondered how to roast chestnuts? Or exactly what a chestnut tree looks like? Why don’t we see them growing in our neighborhoods?

Once, American chestnut was a major component of eastern forests from Maine to Michigan and south to Alabama and Mississippi. Called the ‘Redwood of the East’ because of the tremendous size of mature trees, American chestnuts made up approximately 25% of forests in the eastern United States. When chestnuts bloomed in spring, the Appalachian mountains appeared covered in snow. The trees were an important part of the rural economy, as a source of highly rot-resistant lumber, and the nuts a major food source for wildlife. Trainloads of chestnuts were sent to eastern cities to be roasted and sold by street vendors during the holidays. However, today the American chestnut has been reduced to merely an under-story shrub in eastern forests.

More…. Read the entire article on the Nebraska Extension in Lancaster County Horticulture website: Is Emerald Ash Borer the Next Chestnut Blight

 

Finding time for fitness over the holidays

by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, November/December 2018 NEBLINE

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Finding time for fitness (photo by Pixabay)

The holiday season is here. Trying to balance holiday parties, shopping, baking, cleaning, entertaining and work may lead to some stressful times. What about eating healthy or physical activity? Finding time for fitness over the holidays may be hard because of the cooler weather and busy schedules.

Including physical activity during the holiday season can help you prevent weight gain and release stress. Here are three tips to help you fit in fitness over the holiday season.

TIP #1: SCHEDULE ACTIVITY INTO YOUR DAILY ROUTINE

Schedule your physical activity in advance by putting it on your calendar and treat it like an important appointment. Incorporate physical activity you enjoy doing at the most convenient time to accomplish your fitness goals during the busy holiday season.

The Physical Activity Guidelines for Americans issued by the U.S. Department of Health and Human Services recommend adults aim for at least 150 minutes of moderate-intensity aerobic activity each week. Set a goal for 30 minutes of physical activity on most days. Do not worry about getting all 30 minutes of exercise done at one time. As long as the aerobic activity is performed at a moderate effort for at least 10 minutes at a time, it still counts towards your 30 minutes.

TIP #2: INCORPORATE EASY ACTIVITIES TO GET MOVING DURING THE HOLIDAYS

Including these activities will help achieve your physical activity goals:

• Park at the far end of the parking lot.
• Take extra laps around the store before checking out.
• Use the stairs instead of escalators.
• Include mall walking to enjoy the decorations while window shopping.
• Dance to your favorite holiday music.
• Work out at home to an exercise DVD.

TIP #3: CREATE HEALTHY HOLIDAY TRADITIONS

Adding seasonal activities to your holidays can be fun and also create healthier holiday traditions. Walk around your neighborhood instead of riding in your car to look at holiday lights and decorations. Incorporate winter activities such as sledding, ice skating, snow skiing, or taking a winter nature hike. After a holiday dinner, organize a walk, basketball or football game to catch up with family members while incorporating fun physical activities.

Reference: Clemson Cooperative Extension. (December, 2010). Let the Holiday Spirit Move You! Retrieved from http://www.clemson.edu/extension/hgic/food/nutrition/nutrition/dietary_guide/hgic4034.html

You’ll find this helpful tip and more in the November/December 2018 issue of the NEBLINE Newsletter. Available free online.

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Pumpkin Pudding – Recipe of the Month

This recipe accompanied an article by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County. It appeared in the November/December 2018 issue of the NEBLINE Newsletter. 

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Pumpkin pudding (Photo by Craig Chandler, UNL Communications).

PUMPKIN PUDDING
(6 Servings)

1 package (5.1 ounces) instant vanilla pudding mix, regular or sugar-free
2 cups low-fat milk
1 can (15 ounces) pumpkin puree
1-1/2 cups whipped topping
1 teaspoon ground cinnamon

1. In a medium bowl, mix pudding and milk with
   an electric mixer for 1–2 minutes.
2. Add pumpkin to pudding mixture. Stir in whipped topping with whisk or spoon. Mix well.
3. Add cinnamon and mix well.
4. Chill until served

Nutrition Facts Per Serving: Calories 190, Total Fat 3.5 g (6%
DV), Saturated Fat 3 g (14% DV), Cholesterol 5 mg (1% DV),
Sodium 410 mg (17% DV), Total Carbohydrate 38 g (13% DV),
Dietary Fiber 2 g (9% DV), Sugars 34 g, Protein 4 g, Vitamin A
220%, Vitamin C 4%, Calcium 15%, Iron 6%.

Source: Nebraska Nutrition Education Program

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Something for Everyone! Nov/Dec 2018 Issue of the NEBLINE

The November/December issue of the free NEBLINE newsletter is now on-line. Visit http://lancaster.unl.edu/nebline and click on the link to the November/December 2018 NEBLINE!

We now have a web-friendly and mobile-friendly edition – Easy to Read & Browse!!

Here are some of the articles featured in this issue – – – – https://newsroom.unl.edu/announce/lancasterextension

Finding time for fitness (photo by Pixabay)

• “Youth voice” benefits youth, communities: 4-H provides multiple opportunities for Youth Voice
• Finding time for fitness over the holidays
• Pumpkin pudding recipe
• Successful Farmer Series starts January 4
• Plan now for pesticide applicator training
• Tree seedlings available for spring planting
• Cockroaches: Unwanted home invaders
• Fresh water for wildlife important in winter
• Ice suncatcher activity
• Garden guide: Things to do in November and December
• Stay connected with the family during the holidays – and all year round
• Upcoming early childhood trainings
• Upcoming Green Industry Conferences (Nebraska Turfgrass Conference, Great Plains Growers Conference, Nebraska Great Plains Conference)
• Be a Master Gardener
• Heart of 4-H Award Winners (November: Erica Peterson) (December: Kristyn Jones)
• AKSARBEN 4-H Results, 4-H Awards & Scholarships, Re-enrollment Time, 2018 Horse Awards, Upcoming Workshops for 4-H Members
• Meet new nutrition staff member Tala Farouki, Extension Assistant
• 2018 UNL Service Awards: Soni Cochran (25 yrs) & Alyssa Havlovic (5 yrs)

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –

Halloween Fruit Parfaits

This recipe tip accompanied an article written by Kayla Colgrove, MS, RDN, ACSM-CPT, Extension Educator, Nebraska Extension in Lancaster County, entitled “Happy, Healthy Halloween”, September 2018 NEBLINE

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(Photo by Kayla Colgrove, Nebraska Extension in Lancaster County)

HALLOWEEN FRUIT PARFAITS
(6 Servings)
Ingredients:

• 1 can (20 ounces) pineapple tidbits in 100% juice, drained
• 2 cans (15 ounces) mandarin oranges in water, no sugar added, drained
• 2 cups nonfat vanilla Greek yogurt
• 6 pieces candy corn

Directions:

1. Drain pineapple tidbits and mandarin oranges.
2. Layer 1/3 cup pineapple tidbits, 1/3 cup mandarin oranges and 1/3 cup yogurt in each of the 6 clear plastic cups 9 ounces).
3. Keep parfaits in the refrigerator until ready to serve. Garnish with a piece of candy corn right before serving.

Kayla’s Notes:
• Select fruit canned in 100% fruit juice or water rather than syrup when choosing canned fruits.
• Try fresh fruit in place of canned fruit.
• Swap out any yellow and orange fruit you like best such as using peaches or cantaloupe for mandarin oranges.

Nutrition Information per serving (1 parfait) — nutrition information will change if substitutions are used: Calories 157, Total Fat 0g, Saturated Fat 0g, Cholesterol 1.7mg, Sodium 37mg, Total Carbohydrate 31.5g, Dietary Fiber 1.3g, Sugars 24.1g, Protein 7.7g

You’ll find this helpful recipe and more in the September 2018 issue of the NEBLINE Newsletter. Available free online.

If you don’t live in Lancaster County, Nebraska, please make sure to check out your local extension office too. Your extension office has resources for you, your family and community. To find your local office, visit http://lancaster.unl.edu/office/locate.shtml (nationwide listing).

Have a great day!!

Soni

Responsive. Innovative. Trusted.
Nebraska Extension provides research-based information to help you make informed decisions any time, any place, anywhere –