Thanksgiving is Around the Corner!

Thanksgiving is Around the Corner!

by | Nov 16, 2016

cornucopia-2With Thanksgiving around the corner, it is only fitting to display a cornucopia.  Not only is this horn of plenty a universal symbol of abundance, it is truly timely!  Florida is plentiful with fresh produce this time of year.  According to the Florida Department of Agriculture and Consumer Services (FDACS), avocados, bell peppers, carambola, cucumbers, eggplant, grapefruit, guava, mushrooms, oranges, passion fruit, peanuts, radishes, snap beans, squash, strawberries, sweet corn, tangerines, and tomatoes are in season now.

Locally, Red Hills Small Farm Alliance boasts an even greater array of foods grown within our community.   Local growers are producing vegetables, as well as fresh herbs, fruits, and nuts!  Foods growing in the community include arugula, Asian greens, eggplants, baby Pac Choi, kale, butter lettuce, watercress, elephant garlic, peppers (aji dulce, datil, habanero, banana, and serrano), salad turnips, mustard greens, okra, sweet potatoes, persimmons, Meyer lemons, satsuma/tangerines, ponderosa lemons, and herbs such as African blue basil, apple mint, ginger, oregano, garlic chives, lemon balm mint, and rosemary. Plus, the trees are full and American chestnuts and pecans have started falling in Monticello! It is a great year for local produce!

With the abundance of fresh seasonal produce available locally, it is easy peasy to build a healthy plate. MyPlate, the illustration of the five food groups that are the building blocks for a healthy diet, encourages the consumption of a variety of fruits and vegetables every day. In general, 1 cup of raw or cooked vegetables or vegetable juice or 2 cups of raw leafy greens can be considered as one serving from the Vegetable Group. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried/dehydrated, and may be eaten whole, cut-up, or mashed.

Based on their nutrient content, vegetables are organized into 5 subgroups:  dark-green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables.

Similarly, fruit is a building block, too. Overall, 1 cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as one serving from the MyPlate Fruit Group.

Plus, ½ ounce of nuts or seeds can be considered as a one ounce-equivalent from the Protein portion of MyPlate.

Alice Henneman, MS RDN, Extension Educator with the University of Nebraska Lincoln, suggests an easy way to incorporate a wide variety of vegetables into a daily diet is by making a casserole from what you have on hand (and even add a few nuts for depth of flavor).  Why not delve into the Florida Fresh horn of plenty and whip up something good this month?  Don’t forget to eat your fruit for dessert!

“Make-Your-Own” Casserole

Makes 6 servings

General Directions:

Select food(s) from each category or use your own favorites. Combine in a buttered 2 to 2 1/2 quart casserole dish. Cover and bake at 350 F for about 50 minutes to 1 hour or microwave using 50% power for about 15 to 30 minutes, rotating or stirring as necessary. Heat until steaming hot (165 F) throughout.

Starch: select ONE:

  • 4 cups noodles or pasta cooked
  • 2 cups cooked long-grain white or brown rice (or other grain)

Protein: select ONE:

  • 2 cups cooked ground meat
  • 2 cups cooked and diced chicken, turkey, ham, beef, or pork
  • 2 cups chopped hard-cooked egg
  • 2 cups fish or seafood, flaked (you can use canned)
  • 2 cups cooked or canned beans (kidney, etc.)

Vegetable: select ONE or add a variety:

  • 1 (10-oz.) package thawed and drained frozen spinach, broccoli, green beans, or green peas
  • 1 16-oz. can green beans, peas, carrots, or corn
  • 2 cups sliced fresh zucchini, bell peppers, mushrooms, snap beans, squash, sweet corn, or tomatoes

Sauce – select ONE:

  • 2 cups white sauce or 1 can sauce-type soup (mushroom, celery, cheese, tomato, etc.) mixed with milk to make 2 cups
  • 1 16-oz can diced tomatoes with juice

Flavor: select ONE or MORE:

  • 1/2 cup chopped celery, 1/4 cup chopped onion, 1/4 cup sliced black olives
  • 1 – 2 teaspoons mixed dried leaf herbs (basil, thyme, marjoram, savory)
  • Fresh Garlic to taste
  • Salt and pepper to taste

Topping – select ONE or MORE:

If desired, after heating, place on top:

  • 2 tablespoons grated Parmesan cheese
  • 1/4 cup shredded Swiss, Cheddar, or Monterey Jack cheese
  • 1/4 cup buttered bread crumbs
  • 1/4 to 1/2 cup canned fried onion rings

Return casserole with topping(s), uncovered, to oven for about 10 minutes or to microwave for about 2 minutes.

 

No Time to Cook!

by | Aug 9, 2013

Arriving home after work, the race against the clock begins.  I have only two hours to get dinner on the table and to get my family fed, bathed, and in bed.  But, what do I make for dinner?  I need something that is quick, easy, and my family will eat.

Use a crockpot to have dinner ready when you get home.

Use a slow cooker to have dinner ready when you get home.

Preparing healthy meals at home doesn’t need to take a lot of time.  Planning will go a long way to help save you time.  Good nutrition doesn’t just happen; you have to plan for it.  Start by creating a weekly meal calendar and shopping list.  This will help you save time and money.  For mealtime emergencies, keep a well-stocked pantry and plenty of frozen fruits and vegetable on hand in the freezer.

  • Choose foods with faster cooking times:  ground meat, tender cuts, chops, or fish.  Vegetables and meat cut into small pieces will cook very quickly in a stir-fry.  Canned and frozen vegetables make quick side dishes.
  • Make extra food when you have time.  On weekends, make double or triple batches to stock your freezer with main dishes.  Soups, sauces, and casseroles work well to freeze for later use.  Cook dried beans, meat, and pasta to freeze for use in meals during the week.
  • One-dish meals like fajitas, salads, sandwiches, and casseroles are a great way to include a variety of nutritious foods at dinner time.  Use a slow cooker to have dinner ready when you get home.  One-dish meals save time on clean-up, too.
  • Save time and money by incorporating “planned-overs” into your menus.  Pack leftovers for lunches the next day.  Use leftover chicken in salads, soups, quesadillas, or pasta dishes.

Preparing healthy meals may take some planning and effort but can be quick and easy.  Now, if I could just figure out what to do about my picky eater…

To learn more about healthy cooking, sign up for the Fabulous Foods cooking series beginning in August.  For more information about the cooking class or making healthy meals, contact the UF/IFAS Leon County Extension office at 850-606-5200 or contact Kendra Zamojski at Hughson@ufl.edu

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Create Your Own Casserole or One-Dish Meal:

It is easy to make a casserole or one-dish meal with items that you have on hand. Choose one or more ingredient(s) from each of the following categories:

  • 1½ to 2 cups cooked or canned meat, chicken, fish, eggs, dried beans, peas
  • 1½ cups vegetables (e.g. tomatoes, green beans, potatoes, broccoli, peas, cabbage)
  • 1 to 1½ cups cubed bread, cooked rice, or pasta
  • 1 to 1½ cups liquid ingredients (e.g. cream soup, tomato soup or sauce, cheese sauce, white sauce, evaporated milk, or shredded cheese plus milk)
  • Other optional ingredients for flavor (e.g. onion, spices, herbs)

Mix ingredients thoroughly and cook in the oven or on the stove top. If you cook in the oven, place the ingredients in a covered casserole dish and add optional toppings, such as bread crumbs, cracker crumbs, or Parmesan cheese. Bake at 350°F for 45 minutes. Uncover the last 15 minutes to brown the topping. Serve hot.

If you cook this one-dish meal on the stove top, place the ingredients in a large skillet. Simmer until bubbly. An optional topping of Parmesan cheese or croutons can be added to each serving. Serve hot.