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


Halloween Fruit Parfaits

(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 –

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What’s Happening Sunday? It is BIG BOWL GAME DAY!

Sunday, February 4, 2018 is a big day for thousands of football fans across the country. It is the second-largest day for U.S. food consumption, after Thanksgiving Day, according to Wikipedia.

Develop a winning Big Bowl “food game plan” by thinking like a football player on the playing field. Only, instead of the opposing team, your field is filled with food and refreshments. Alice Henneman, MS, RDN, Extension Educator, put together eight winning strategies to help you win the game from getting in condition, sizing up the opponent, advancing to the goal line and finally, to making a TOUCHDOWN! You’ll also find delicious recipes for Pinto Bean Salsa Dip and Tuna Veggie Dip.

Visit https://food.unl.edu/big-bowl-game-plan-healthy-eating for Your Big Bowl Game
Plan for Healthy Eating
tips and recipes.

Making guacamole for the big game? Learn how to keep your guacamole from turning brown!

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 –

Spicy Pumpkin Shake Recipe

This recipe accompanied an article by Alice Henneman, MS, RDN, Extension Educator, Nebraska Extension in Lancaster County, entitled “Holiday Food Safety Bloopers”, November/December 2017 NEBLINE


Spicy Pumpkin Pie Shake - Alice Henneman, Extension Educator

SPICY PUMPKIN SHAKE
This shake, in combination with a whole grain muffin, could serve as a light meal. Or, enjoy this spicy delight as a delicious treat at the end of a busy, active day. It’s loaded with vitamin A and is a source of calcium — so you’re not drinking “empty calories.”

Use the following ingredients per one serving:

  • 1/4 cup canned pumpkin (NOT canned pumpkin pie MIX)
  • 1/3 cup nonfat milk
  • 1 cup low-fat frozen vanilla yogurt
  • 1/4 teaspoon pumpkin pie spice

Add all ingredients to a blender. Cover and blend on high until smooth. If desired, garnish with a dash of pumpkin pie spice.

Check out ALICE’S NOTES for ways to use pumpkin pie spice and leftover pumpkin: Continue reading

How to Keep Guacamole from Turning Brown

This recipe tip accompanied an article by Alice Henneman, MS, RDN, Extension Educator, Nebraska Extension in Lancaster County, entitled “Check Out food.unl.edu”, September 2017 NEBLINE


Keep your guacamole from turning brown

Avocados are frequently cited by health professionals as containing a healthy fat. Guacamole is a delightful way to enjoy avocados. Here is a way, to keep guacamole from turning brown if you prepare it a few hours — or even 24 hours — ahead of time.

Pack guacamole firmly (to remove air bubbles) and so it is level in a container with a tight-fitting lid. Press down on the guacamole with a spoon while packing it.

Cover with about 1/2-inch of lukewarm water. Place lid on container and refrigerate.

Carefully pour off the water before serving. Stir guacamole to mix in any remaining moisture.

You’ll find this helpful tip and more in the September 2017 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 –

Sorting Food Facts and Myths…

by Alice Henneman, MS, RDN, Extension Educator, Nebraska Extension in Lancaster County, “Sorting Food Facts and Myths: Foods Marketed as Being Free of Certain Substances”, February 2017 NEBLINE


Current food trends suggest there is confusion about the safety of the food system (production, processing distribution, consumption and waste management) leading to skepticism and decreased consumer confidence in our food supply.

For example: Foods Marketed as Hormone Free

IMG_0018Did you know? A food may claim to be “free of hormones” — however, it may never have contained hormones. For example, federal law prohibits the use of hormones in poultry production. Today’s birds are larger due to advances in breeding, animal nutrition and animal care. Likewise, federal law prohibits the use of hormones in pig production. The amount of lean meat produced per pig has increased due to animal selection and nutrition. According to the U.S. Department of Agriculture, “Hormones are not allowed in raising hogs or poultry. Therefore, the claim ‘no hormones added’ cannot be used on the labels of pork or poultry unless it is followed by a statement that says ‘Federal regulations prohibit the use of hormones.’” Be aware, the claim may be in much larger letters than the statement saying the use of hormones is prohibited.

Read the entire article and find a recipe for “Berry Good Pancakes” in the February 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 –

Grilling Fruits and Vegetables

I love using my grill especially in the fall! Enjoy these tips on grilling fruits and vegetables from the Nebraska Extension Cook it Quick blog!

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 –

Cook It Quick!

Want to get your family to eat more fruits and vegetables? Try grilling them!

The heat from the grill caramelizes the natural sugars in fruits and vegetables, giving them a tasty and sweeter flavor.

I had the opportunity to visit with a representative from Weber grills who is coming to my hometown — Lincoln, Nebraska — to show their new Husker-themed grills at the Nebraska-Oregon football game. Their Chef and Grill Specialist Tyler Selhorst will be on hand to talk about grilling and tailgating tips.

Grilled meat is the first food that usually comes to mind for tailgating and grilling. To round out the meal with more foods from the grill, I asked Weber for some tips for grilling fruits and vegetables.

Grilling Fruit

grilling fruit Grilling fruit (Image courtesy of Weber grills)

Here are some general tips for grilling fruits from Weber.

  1. First preheat your grill for 10-15 minutes and then brush…

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A Fun Fruit Salsa – Mango Tango Black Bean Salsa

Mango Tango Black Bean Salsa Recipe!

Healthy and Delicious! Perfect for your picnic or July 4 celebration! If you give it a try, let me know! Also, if you aren’t skilled at cutting a mango here ya go! Simple Tips for Cutting a Mango.

Have a great day! Soni

 

makinghealthierdecisions

Mango Tango Black Bean Salsa

I’m always looking for a dip that is tasty and healthy to enjoy with my family and friends. Salsa recipes with fruit are always a hit because they provide the perfect combination of sweet and savory. This Mango Tango Black Bean Salsa recipe from the Canned Food Alliance is easy to make, provides protein and fiber from the black beans, tastes amazing, and will be a great addition to your recipe collection. See my notes at the end for some of my tips when making this recipe.

Mango Tango Black Bean Salsa Recipe

8 Servings
Recipe courtesy of the Canned Food Alliance

Ingredients:

  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) mango slices, drained, cut into 3/4-inch cubes*
  • 1 can (7 ounces) corn with peppers, drained**
  • 1/4 cup finely chopped onion
  • 1/4 cup coarsely chopped fresh cilantro
  • 2 tablespoons lime juice***
  • 1 teaspoon garlic powder
  • 1/4 teaspoon ground cumin

Directions:

  1. Combine…

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