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


Chicken Noodle Soup

(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 –

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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


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

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 –

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 –

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 –

Flour Beetles: Pesky Pests of the Pantry

Another common pantry pest of homes are flour beetles. Flour beetles are very common in homes. They can fly in from outdoors or be brought into the home on infested products  from the grocery store.

There are two flour beetles that have similar biology, behaviors, lifecycle and feeding habits, the red and confused flour beetles. The red flour beetle has a three-segmented club, and the confused beetle does not. This difference though slight, provides an important difference when dealing with origin of the infestation because the red flour beetle is a flier and the confused flour beetle is not capable of flight.

red-flour-beetle

Red flour beetle has a three-segmented club. Photo by Jody Green, Nebraska Extension in Lancaster County.

Adult flour beetles are approximately 1/8 inch long and reddish-brown in color. The larvae are creamy to yellow-brown, with light hairs and pointed projections on the last segment. Before pupation, mature larvae are about 1/4 inch long. All life stages can be found in large numbers feeding on broken kernels and other grain products.

Flour beetle larvae

Flour beetle larvae. Photo by Jody Green, Nebraska Extension in Lancaster County.

Signs of red flour beetle infestations in the home include:

1) Adult beetles flying around inside the house. They are attracted to light and may accumulate along the window sills.

2) Larvae and adults can be found together in the same food products that contain flour and grain products.

Red flour beetle adult and larva feeding on dog biscuit (Photo by J. Green)

Red flour beetle adult and larva feeding on dog biscuit. Photo by Jody Green, Nebraska Extension in Lancaster County.

Prevention and sanitation is your best protection against flour beetles. Here are some ways you can prevent infestations in the home, minimize wasted food and save money:

  • Before purchase, check expiration dates for old products that have been on the shelves for a long period of time.
  • Be extra cautious buying plenty of heavily discounted products on clearance.
  • Avoid buying in bulk and storing large quantities of products in the pantry.
  • Store products in air-tight, transparent, insect-proof containers.
  • Use the oldest products first to ensure freshness and proper stock rotation.
  • Store infrequently used dry ingredients in the freezer.
  • Clean up spills and crumbs in food storage areas so not to attract pests.
  • Vacuum cracks and crevices where insects can hide and grains can accumulate.
  • Dispose infested foods in trash and put outdoors.
  • Flour beetles are often found devouring old dog biscuits forgotten on high shelves or trapped under furniture.

Treatment strategies for red and confused flour beetle do not include insecticide use inside the home. A thorough inspection is necessary to locate and eliminate the source of the infestation for a long term solution. Most people overlook prepackaged and prepared foods, unopened packages and non-food items, but a variety of products are vulnerable. There are pheromone traps available, that will trap beetles in a pitfall trap, but these are preferred as a monitoring tool, rather than a control method.

Flour beetles

Flour beetles can be a problem that starts at the manufacturing facility like the flour mill. Photo by Jody Green, Nebraska Extension in Lancaster County.

Flour beetles can occur year round in heated buildings. Keep your eye on your food and don’t share it with pantry pests.

Confessions of an Extension Entomologist: I bake so infrequently, that our flour is stored permanently in air tight containers in the freezer. If I didn’t have this job, I might be a professional pantry specialist. I enjoy organizing other people’s stored food products and finding insect-infested products. Note: Always check the pancake mix.

Red flour beetles in pancake mix

Flour beetles of all life stages and cast skins (exoskeletons) in pancake mix. Photo by Jody Green, Nebraska Extension in Lancaster County.

For more information on pests found in and around the home, visit http://lancaster.unl.edu/pest.

Stay calm and respect the critters,

Jody