by Samantha Kennedy | May 18, 2018
Cow’s milk is an excellent source of calcium, vitamin D, phosphorus, and potassium. (Photo credit: Samantha Kennedy)
There are no bones about it: osteoporosis is no joke. Over time, this condition can lead to brittle bones that break easily and cause debilitating pain. Taking steps early to support bone health can go a long way toward decreasing the risk of developing osteoporosis later.
One excellent way to promote bone strength is through the consumption of calcium and vitamin D. These two nutrients work together to build and strengthen bone tissue. The best way to boost calcium intake is by having a diet filled with calcium-rich foods.
Dairy foods such as milk, cheese, and yogurt are excellent sources of calcium. These foods – but most especially cow’s milk – are also rich in other minerals, such as phosphorus and potassium, as well as two of the B vitamins, B12 and riboflavin.
Phosphorus is important for cell maintenance and repair throughout the body and is especially important for healthy bones and teeth. Potassium is an important electrolyte that helps regulate both water balance and acid-base balance in the blood and tissues.
As for vitamin D, the body produces it naturally through exposure to the sun. Just 10 minutes of sun exposure a day is enough to help the body produce the vitamin D needed to aid in calcium absorption. Foods fortified with vitamin D, such as milk, orange juice, and soy or almond milk, also can provide adequate vitamin D to the body.
One thing to watch out for when choosing dairy foods is the fat content. While these foods are rich in beneficial nutrients, they also can be high in fat. However, there are a wide array of dairy choices that are lower in total fat.
Milk, yogurt, sour cream, and cheese are all available in low-fat or fat free varieties. In fact, fat free (i.e., skim) milk actually contains more calcium per 8 oz. than whole milk! Those unable to consume dairy products due to an allergy or lactose intolerance can still get calcium, vitamin D, and other minerals from products such as soy, almond, coconut, or rice milk which are fortified. (See the infographic, “What’s in your glass?” from the National Dairy Council.)
Dairy foods are part of a healthy and balanced diet. They are rich in a variety of important vitamins and minerals that play a vital role in overall health. For more information about the benefits of dairy or for recipe ideas, please call your local Extension office.
Here is one quick and tasty idea for a cool summer treat: Fruity Yogurt Popsicles!
by Angela Hinkle | May 18, 2018
May is Older Americans Month – Photo credit: Wendy Meredith
“Grandparents Raising Grandchildren” are grandparents who are caregivers for their grandchildren. They have obtained temporary custody or have adopted because the grandchildren’s biological parents often are either incarcerated for crimes related to drugs and/or alcohol addictions or the parents are deceased due to their lifestyles and addictions. The UF/IFAS Escambia County Extension Expanded Food and Nutrition Education Program (EFNEP) has partnered with the Council on Aging in our area to work with these “great” grandparents. EFNEP is a series of nine lessons. We teach parents and grandparents raising grandchildren the knowledge, skills, and behaviors needed to raise healthy families.
What EFNEP Offers Grandparents Raising Grandchildren
Welcome!
Eating Smart Being Active. Tell us your story – we listen to you. We share helpful resources available in the county.
Get Moving!
Let’s Be Active. Learn Physical Fitness with Exercises and Games for the family. Drink Water.
Plan, Shop, and Save!
Plan for nutritious meals and recipes. Shop on a budget and save money.
Fruits and Vegetables Half Your Plate!
Make simple, family-friendly recipes using fruits and vegetables. Use all varieties including what’s in season and grown locally. Learn about important family vitamins, minerals, and dietary fiber.
Make Half Your Grains Whole Grains!
How many grains do I need a day? Why is it important to eat grains?
Go Lean with Protein!
What are animal proteins? What are plant proteins? How much protein do you need each day? What is a lean protein?
Build Strong Bones!
What are sources of low-fat or no-fat dairy? How many servings does your family need each day?
Make a Change!
What are good ways to get rid of too many fats, salts, and sugars from your families’ daily meals and snacks?
Celebrate!
Each EFNEP participant receives a certificate of completion to frame and hang in their home.
Why are Grandparents Raising Grandchildren?
The opioid epidemic is affecting so many families and, really, these folks should be enjoying retirement and their “Older Years.” We are here to supply grandparents who are raising grandchildren with education and tools that equip them to raise healthy and happy children.
EFNEP is here to help
Grandparents Shopping Healthy – Photo credit: Wendy Meredith
EFNEP aids in the challenge with recipes, activities, cooking skills, and researched info. Then we educate about nutritious foods, food safety, physical activity, and how to shop for food on a limited budget. We also provide fresh produce grown, harvested, and donated by the Extension Master Gardeners for in-class recipe tastings. We have, on occasion, taken the grandparents to a local grocery store to “put into action” what they have learned in the EFNEP classes. Each one is given a challenge to purchase a healthy item from each of the five food groups with money that is provided for them.
We also are currently working with Fresh Access Bucks (FAB), which enables us to share with our Grandparents Raising Grandchildren the locations and times of local Farmers Markets and Produce Stands that are FAB partners and accept SNAP and WIC when purchasing Fresh Florida Grown Produce.
Raising children can be hard in our younger adult years. Raising children in our “Older Years” can be extremely challenging, overwhelming, or downright exhausting. Through our partnership, we have been able to help the grandparents by eliminating some of their everyday stresses. We do this by offering them fun, factual, and fresh ideas about nutritious foods and how to prepare yummy, kid-approved snacks and meals. Working with the grandparents has been and continues to be very rewarding. They are always eager to learn and they are committed to the program. And they are so grateful for our involvement. The big smiles on the faces of the Super Grandmas and Super Grandpas say it all!!!
by Angela Hinkle | Apr 27, 2018
Flower, Stems, Root, Leaf Bouquet
Photo credit: Jamie Spiker
Want to show mom how much you really care about her? Try giving her a Mother’s Day flowers, stems, roots, and leaves arrangement. Okay, so these cleverly disguised vegetables are not the usual bouquet. But giving mom a collection of some super healthy vegetables lets her know her health is important to you. And the healthier mom is, the longer you can keep her in your life.
What counts in a Mother’s Day Flowers Stems Roots Leaves arrangement?
- Flowers: Broccoli or Cauliflower
- Stems: Asparagus or Celery
- Roots: Carrots or Radishes
- Leaves: Lettuce or Cabbage Leaves
Why eat vegetables?
Eating vegetables – on Mother’s Day and every day – gives mom and all of us loads of beneficial nutrients. Veggies contain vitamins, minerals, fiber, and water. As part of a regular diet, veggies help reduce heart disease, some cancers, and other chronic diseases. Why else is it important to eat vegetables? See veggie health benefits. And Bonus – most vegetables are low in fat and calories (so they won’t go to mom’s hips).
Happy Healthy Moms with cauliflower, asparagus, carrot, and purple cabbage “bouquets”
Photo credit: Jamie Spiker
How to incorporate more vegetables
So how do you display and celebrate your love for mom with vegetables? Think lots of color. Vegetables come in every color of the rainbow – red, orange, yellow, green, blue, and violet. Because color is so important, try to eat some veggies of every color every week. And adding lots of color makes for a great veggie bouquet – smile-inducing, eye-catching, healthy, and delicious. To add more vegetables to your day, check out USDA’s Tips to vary your veggies. Try veggies grilled, steamed, stir-fried. Then try them kabobbed and in salads. They are fabulous as the main entrée attraction or work great as the side dish.
You say you just can’t bring yourself to give this kind of Mother’s Day Veggie Bouquet? But if you want to incorporate more veggies into mom’s diet and yours, see easy to eat more veggies. And if all else fails, try giving mom some edible flowers. Nasturtiums are bright, colorful, edible flowers with a peppery kick. For more on these flowers, see garden nasturtium.
Mother’s Day flowers, stems, roots, and leaves. These veggies are a colorful, tasty, healthy, and caring way to say, “I love you, Mom!”
HAPPY MOTHER’S DAY!
by Amy Mullins | Apr 26, 2018
photo credit: Amy Mullins, UF IFAS Leon County Extension
Have you ever imagined planting a small garden and growing vegetables for your family? It may seem like a difficult and daunting project, but I assure you the benefits of growing your own vegetables far outweigh the reservations and roadblocks that may have previously stood in your way. Among these benefits include increased physical activity, stress relief, better mental health, and better nutrition. Consuming a diet rich in produce can reduce overall calorie consumption and provide a variety of nutrients to minimize the risk of developing chronic diseases associated with overweight and obesity.
Growing your own vegetables and herbs in the best way to “eat locally”! The convenience of having what you need for fresh salads, soups, and sides right outside your door can enable you and your family to have a healthier diet. And did you know that when children are involved in the gardening process, they are actually more likely to increase their consumption of fruits and vegetables? Pull the kids off the couch and get whole family involved in garden planning, planting, maintaining, harvesting, and cooking.
Spring is the time to plant beans, cucumbers, eggplant, melons, okra, field peas, peppers, summer and winter squash, sweet potatoes, and tomatoes. Just think of all the possibilities for an abundance of healthy eating this summer!
Getting started is easy. Check out these UF IFAS resources to help get you on the right path to growing your own produce:
Edible Landscaping
Florida Vegetable Gardening Guide
Plant These Spring Herbs
Produce Pointers Recipes
by Dorothy C. Lee | Apr 24, 2018
Grill Out Safely This Summer
Perhaps it’s the gentle climate with temperatures conducive to outdoor cooking for much of the year. Or it might be that an outdoor get-together with family, friends, and good food is a great way to celebrate the summer. Whatever the reasons, outdoor cookery is firmly established as a tradition in the South.
Outdoor cookery has given rise to many unique and flavor-filled recipes for foods that can be prepared on even the simplest grill. If long days of summer have you longing to fire up the grill, the following tips, delicious recipes, and helpful grilling charts will help make your outdoor cooking experience easy, safe, and rewarding.
Grilling
Photo Credit: Dorothy Lee
Safety is an important consideration when operating a grill. Improper use can cause a fire or explosion. Keep the area around a lighted grill clear of combustible materials, and never use a grill in an enclosed area such as a sheltered patio or a garage. Avoid wearing loose-fitting clothing that may catch fire. The cooking grids should be cleaned after every cookout. The last thing you want to do is cause someone to become ill due to improper cleaning or unsafe food preparation practices.
Wash your hands with hot soapy water for at least 20 seconds before starting to prepare any foods and wash your hands again if you do anything else—change a diaper, pet an animal, or blow your nose, for example. Cover any cuts or sores on your hands with a bandage or use plastic gloves. If you sneeze or cough while preparing foods, cover your mouth and nose with a tissue and turn your face away, or cough into your sleeve. Always wash your hands afterwards.
Bacteria multiply rapidly at room temperature. Most food-borne illness-causing bacteria cannot grow well at temperatures below 40°F or above 140°F. Thaw foods in the refrigerator or in the microwave. Never leave foods out at room temperature.
Keep everything that touches food clean. Bacteria can hitch rides around your kitchen on all sorts of things—plates and cutting boards, dirty utensils, dish rags and sponges, unwashed hands.
Never chop fresh vegetables or salad ingredients on a cutting board that was used for raw meat without properly cleaning it first. If possible, keep a separate cutting board just for the preparation of raw meat, poultry, and fish.
Wash cutting boards thoroughly with hot soapy water, and then sanitize with a solution of household bleach and water.
The most popular meat for outdoor grilling is beef, particularly ground beef. If ground beef burgers are to be the feature of your next cookout select freshly ground meat that has fat content of about 15%. Form the meat into loose patties. Cook hamburger patties to an internal temperature of 160°F.
Keep raw meat, poultry, fish, and their juices from coming into contact with other foods during preparation, especially foods that will not be cooked. Wash all utensils and your hands with hot soapy water after contact with raw meat.
Marinate meat, poultry and seafood in the refrigerator in a covered, non-metal container. Throw away any leftover marinade.
Grill food to a safe internal temperature. Use a meat thermometer to assure correct doneness of the food being grilled.
Safe minimum internal temperatures:
- Poultry (whole, ground, and breasts): 165°F
- Hamburgers, beef: 160°F
- Beef, veal, and lamb (steaks, roasts & chops):
- Medium rare: 145°F
- Medium: 160°F.
Hold meat at 140°F until served. Use a clean platter for transferring cooked meat from grill to serving table.
Summer is the time for getting together with friends and family and cooking outdoors. Make your outdoor grilling experience safe and enjoyable.
Safe Food Handling Fact Sheet, USDA, Food Safety and Inspection Series, https://www.foodsafety.gov/
When we think of foods to prepare outdoors we almost immediately think meat. However, grilled vegetables and grilled fruits make a delicious accompaniment to grilled meats.
Corn on the Cob Kabob
- 2 medium red onions, cut into 8 wedges each
- 4 fresh ears sweet corn, husked, silks removed, and cut crosswise into 4 pieces each
- Nonstick cooking spray
- ¼ cup butter, melted
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon dried oregano, crushed
On each of eight 12-inch wooden skewers, alternately thread 2 onion wedges and 2 pieces of corn, leaving about ¼ inch between each vegetable. Lightly coat vegetables with nonstick spray.
For a charcoal grill, grill kabobs on the rack of an uncovered grill directly over medium coals for 15 to 18 minutes or until vegetables are tender and brown, turning occasionally to brown evenly. (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover, grill as above.)
In a small bowl, combine butter, garlic powder, onion powder and oregano. Brush over vegetables. Makes 4 servings.
Cinnamon-Grilled Peaches
- 4 large ripe freestone peaches
- Eight 3-inch cinnamon sticks
- 8 fresh mint leaves
- 4 tablespoons unsalted butter
- ¼ cup firmly packed brown sugar
- ¼ cup dark rum
- ½ teaspoon ground cinnamon
- Pinch salt
- Peach or vanilla ice cream, for serving
Rinse the peaches and blot them dry with paper towels. Cut each peach in half and discard the pit. Then, cut each peach into quarters. Using a pointed chopstick or metal skewer, make a starter hole in the center of each peach quarter, working from the pit side to the skin side. Skewer 2 peach quarters on each cinnamon stick, placing a mint left between the 2 quarters.
Combine the butter, brown sugar, rum, cinnamon, and salt in a saucepan and bring to a boil over high heat. Let the glaze boil until thick and syrupy, about 5 minutes.
Prepare and preheat the grill to high. Brush and oil the grate. Next, place the skewered peaches on the hot grate and grill until nicely browned, 3 to 4 minutes per side, basting with the rum and butter glaze. Spoon any remaining glaze over the grilled peaches and serve at once. Peach or vanilla ice cream make a great accompaniment.
by Kendra Hughson | Apr 10, 2018
Save money and the environment by reducing the amount of food thrown in the trash. Credit: Kendra Zamojski
A hot topic in kitchens and restaurants these days is food waste. Chefs, restaurant managers, and even consumers are looking for ways to save money and the environment by reducing the amount of food tossed in the trash.
The United States Department of Agriculture estimates about 31% of food is lost at the retail and consumer level. Much of this food loss ends up in the landfill. The USDA is challenging consumers to reduce, recover and recycle their food waste.
The Basic Level:
If you know your family is tossing a lot of food in the trash and you want some easy ways to reduce the waste, try these:
- Plan your meals using foods you already have on hand and choosing foods you know you will use before they go bad. Substitute ingredients to include food you already have in the pantry or refrigerator.
- Create grocery lists using your family meal plan and checking for foods you already have on hand.
- Plan to use or freeze leftovers for dinners or lunches throughout the week.
- Watch what is being tossed and reduce your purchase of these items.
The Intermediate Level:
If your family is already good at the basic level and you want to take food waste reduction to the next level, try these steps:
- Make food purchases with packaging in mind. Choose items with minimal packaging.
- Store foods properly, with food safety in mind. Use food storage guides to properly store food items safely.
- Freeze what you can’t use in time. Follow these guides for freezing vegetables and freezing prepared foods:
- Use edible parts that you don’t usually eat when it’s safe. For example, save broccoli stalks and stems or potato peels for use in soups and casseroles.
Food Recovery Level:
If your family is ready to divert food from the landfill, try these steps:
- Compost your food waste. Contact your local Extension office for more information. Check out this resource on composting.
- Donate unused, unspoiled food.
Next time you throw food in the trash, take a minute to think about taking the challenge to reduce food waste. A few easy steps can help save your family money and the environment for future generations to enjoy.
Kendra Zamojski is a Regional Specialized Agent in Family and Consumer Sciences with the University of Florida/IFAS Extension. For more information, contact Kendra at hughson@ufl.edu.
