by Dorothy C. Lee | Jan 4, 2016
A Win-Win Super Bowl Party
Get defensive about your health. These easy-to-tackle recipes are just as tasty, but lower in fat and calories than typical game-day fare. It’s a Win-Win situation.
Skip the six-foot-long sub sandwich usually drenched in mayonnaise. Instead, serve a soup and sandwich smorgasbord with a variety of low-fat cheeses, whole grain breads, fresh, low-sodium cold cuts, and lots and lots of fresh vegetables. Serve soups that are hearty and full of vegetables or grains.
Swap calorie-laden soft drinks with 100% fruit juice or vegetable juice. Prepare mock cocktails using half juice and half seltzer water for a healthy, refreshing beverage.
Set up a make-your-own sundae bar. Use low-fat, protein-rich Greek yogurt and add low-fat granola and fresh or frozen fruit like strawberries, blueberries, even dried fruit. Top off yogurt sundaes with nuts.
Replace chips with vegetable sticks or fruit, or try making your own tasty pita chips. Recipe follows and it only takes a few minutes. Serve a store-bought salsa or a homemade bean dip (see recipe) with carrots, celery, red pepper strips, and cucumbers instead of high-fat dips and salty chips.
If you are going to serve dessert, opt for fruit—fresh, frozen, or canned in its own juice, or there are sugar-free options.
These game day decisions will help you develop a winning game plan!
Garlic & Herb Pita Chips
4-6 whole wheat pitas
2 tablespoons olive oil
1 teaspoon Italian seasoning
½ teaspoon garlic powder
¼ teaspoon salt
Coat 2 large baking sheets with non-stick cooking spray.
Cut pitas into 8 wedges each and separate each wedge at the fold.
Place the pita wedges in an even layer on the baking sheets.
Brush wedges with oil and sprinkle with Italian seasoning, garlic powder, and salt.
Bake at 350°F for 6 to 10 minutes or until golden brown.
May be baked ahead of time and stored in an airtight container for up to 4 days.
Pinto Bean Salsa Dip
1 (approximately 15-ounce) can pinto beans, drained and rinsed, or
1½ cups cooked dried beans
1 cup shredded cheese
½ to 1 cup chunky salsa
1 to 2 tablespoons chopped onion (optional)
¼ to ½ teaspoon chili powder or to taste (optional)
Mash beans with a fork. Mix in cheese. Stir in enough salsa until mixture is desired consistency for dipping. Add onion and seasoning as desired. Serve cold or cook, stirring, over medium heat until the cheese melts and the mixture is well-blended and hot (about 5 minutes).
For further information contact:
Dorothy C. Lee, C.F.C.S.
UF IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
by Dorothy C. Lee | Nov 27, 2015
It’s the season to be jolly, but for many of us it’s the season to be overstressed as well. If getting ready for the Holidays is beginning to feel like a full-time job, start rethinking your holiday plans and consider streamlining, or even scaling back, some of your activities.
Following are some holiday survival tips that can help you save time and money, and preserve the holiday spirit in your heart.
- A few shopping strategies can help you save time and reduce the hustle-bustle stress. Shop early in the month and early in the day.
- Take advantage of free gift boxes and free or low-cost wrapping services. Wrapping presents can take as much time as shopping for them.
- Shop online and have the company wrap and ship gifts directly to recipients. Make sure you are shopping on a secure site. Look for the padlock icon.
- Simplify gift giving by choosing a theme. For example, buy a book or a sweater for everyone on your list.
- Suggest exchanging cards instead of gifts at the office.
- To keep packages sorted, wrap all of each person’s gifts in the same wrapping paper color or pattern.
- Instead of exchanging gifts with a friend you haven’t seen in a while, suggest a Dutch treat lunch date at a nice restaurant.
- Call a family meeting or, if family members are distant, arrange a conference call, or a mass text or email to discuss gift giving. You are probably not the only one who wants or needs to scale back on gifts. Strategies to discuss include drawing names so each individual buys a gift for only one person; giving family gifts; or giving gifts only to the children.
- Establish a spending limit and stick to it. If your holiday cash is limited, make gifts well in advance or think of creative ways to give of your time AFTER the holidays.
- Simplify your plans. You don’t need to decorate every room in your house or give gifts to everyone who sends you one.
- Reduce your entertaining requirements. Plan a themed potluck instead of dinner parties for which you are responsible for all the food. The same goes for family get-togethers. Ask each participant to contribute a dish for the meal.
- Keep your priorities straight: take time to think about what is really important to you; be realistic about how much you can do; don’t be afraid to say no.
- Setting priorities will help keep your schedule manageable. Draft a schedule that includes all the tasks you have to complete, how long you think each task will take, and when each needs to be done.
Most importantly, enjoy the holidays!
For further information contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
For additional information, go to the University of Florida Solutions for Your Life website, http://www.SolutionsForYourLife.com
by Dorothy C. Lee | Oct 28, 2015
It’s that time of the year! The holidays are upon us. A time when our thoughts turn to family, friends, celebrations, holiday feasts, and, yes, leftovers.
Holiday meal leftovers can be just as delectable as the original feast. The challenge is after dinner, and guarding against left-out leftovers. It requires special attention to safe food handling. Even if you have followed all the food safety recommendations, the potential for foodborne illness can still exist. Bacteria that causes foodborne illnesses grows rapidly at room temperature and above.
In the holiday frenzy, basic principles can often be overlooked. Here are some food safety tips to help ensure that your holiday leftovers are safe and delicious the second time around.
Food safety doesn’t end after the meal is prepared. The challenge is also safe storage of leftovers. Reheating will not always destroy harmful bacteria. Better to keep bacteria from multiplying in the first place.
Prepared foods should be refrigerated after no more than two hours of being left out at room temperature. Leftovers should be consumed or frozen within four days of cooking.
Remember the rule: Keep hot foods hot and cold foods cold. Bacteria can multiply rapidly between 40°F and 140°F. Don’t leave that turkey out for nibblers. Take the dressing out and slice the meat from the turkey carcass. Store the stuffing, meat, and any other leftover gravy, mashed potatoes or other side dishes, all in separate containers. Date each container and refrigerate or freeze.
Frozen turkey will maintain its quality in the freezer for up to four months; stuffing and gravy for one month; and cooked dishes prepared from leftover turkey will freeze well for up to six months.
Keeping in mind these tips for keeping holiday leftovers safe could keep your holiday feast from turning into a holiday disaster.
If you would like more information, please call the USDA Meat and Poultry / Food Safety Hotline: 1-888-674-6854
, or check out the food safety website, www.foodsafety.gov.
For further information contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
For additional information, go to the University of Florida Solutions for Your Life website, http://www.SolutionsForYourLife.com
by Dorothy C. Lee | Oct 2, 2015
Photo credit: Dorothy C. Lee
Fall is in the air. Cooler weather brings thoughts and plans for hayrides, carnivals, festivals, trick-or-treat, and more fun. Halloween may be a fun holiday for kids, but for parents, trick-or-treat time can be a little tricky. Concerns about children’s safety, whether they are out in the neighborhood or back home with bags of loot, could darken the festivities. But not to worry. To make Halloween a treat for all, follow these safety tips.
Costume Safety
- Make sure children dress up safely. Keep costumes short to prevent trips, falls, and other bumps in the night.
- Try makeup instead of a mask. Masks can be hot and uncomfortable and can obstruct a child’s vision.
- If the children will be in costumes, keep these tips from the U.S. Consumer Product Safety Commission in mind:
- Costumes should be made of flame-retardant materials.
- Decorate or trim costumes and goodie bags with reflective tape or decals so that children are visible at night to motorists. Reflective tape is available at most costume shops, sporting goods stores, and hardware stores.
Trick or Treat Safety
- Make sure older children trick or treat with friends.
- Children should stop only at familiar homes where outside lights are on.
- Make sure someone in the group has a flashlight and choose only well-lighted streets to go on.
Check the Treats
- Adults should check all treats. Parents should emphasize that no treats should be eaten until they get home and the treats have been checked. Parents should allow only unopened candies and other treats that are in original wrappers. Don’t forget to inspect fruit and homemade goodies for anything suspicious. When in doubt, throw it out!
Treats for Parents to Give
- Try some of these not-so-sweet treats—roasted nuts, pretzels, popcorn, pumpkin seeds.
- Consider giving inexpensive non-edible treats. Some non-food items to consider include stickers, snack coupons to a fast-food restaurant, novelty items such as magic tricks, finger puppets, yo-yos, little bottles of bubbles, and small games. Party stores and discount stores are great sources for non-food items.
Whether you opt for putting on a party, “trunk” trick or treating, participating in the local mall festivities, or door-to-door trick or treating, Halloween can be a lot of fun for parents and children. Just remember the tricks and treats of playing it safe.
For further information, visit the University of Florida Solutions for Your Life website, http://www.SolutionsForYourLife.com
References: U.S. Consumer Product Safety Commission,U.S. Consumer Product Safety Commission
Centers for Disease Control and Prevention, http://www.cdc.gov/family/halloween
by Dorothy C. Lee | Jun 26, 2015
It’s that time of year…Summertime! What could be more enjoyable than a summer picnic? Along the Gulf Coast, all you need is a sunny day, white sand beach, and a menu to remember.
However, poor planning can turn a picnic into a small disaster, so first, check the weather forecast because a rainstorm can put a damper on your day.
Keep your food safe. Take only the amounts of food you will use. With a proper cooler and ice, most foods are safe for short periods of time. If you don’t have a cooler, some suggestions for non-perishable foods include fresh, canned, or dried fruits, raw vegetables, hard cheeses, canned or dried meats, crackers, and peanut butter.
Packing pointers: Safe packing of food is essential for picnicking safely. Starting with cold food, pack straight from the refrigerator or freezer into an insulated cooler. Package all foods in clear plastic wrap or zip-top bags. If you don’t have or want to use commercial ice packs, you can make your own by placing ice cubes in a plastic bag, then wrapping the bag in foil.
Sandwiches can be made ahead and frozen, but without veggies and condiments. Place frozen sandwiches in the cooler. They will thaw by lunchtime. Pack lettuce, tomato, and condiments in separate containers and add to sandwiches just before serving. Frozen small cans or boxes of juice, yogurt, or applesauce also will thaw by lunchtime.
Keep hot foods hot with insulated dishes or thermal containers. The rule to remember for safe foods is “Keep cold foods cold and hot foods hot.”
Once you arrive at the picnic site, don’t leave the cooler in the car or in direct sunlight – keep the cooler in the shade, keep the lid on, and avoid frequent openings. Consider using a second cooler just for drinks to reduce the exposure of food to warm air with each lid opening. Add more ice if it begins to melt. In extremely hot weather, food should not sit off refrigeration for more than one hour. Serve small portions so the food doesn’t stay out of the cooler too long.
If you plan to prepare food at the picnic site, keep food cold until you’re ready to cook it. Cook food completely at the site—no partial cooking ahead. Use a clean plate to serve cooked food. Always take care that raw meat juices don’t touch other foods.
Picnics are a great excuse to get together with family and friends. To picnic safely, plan ahead, pack foods carefully, and keep cold foods cold and hot foods hot. Then, relax and have fun!
For further information, contact:
Dorothy C. Lee, C.F.C.S.
UF IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
