Make it a Healthy Halloween for Kids

Make it a healthy Halloween for kids

A small cowboy moseys down your driveway. A ballerina pirouettes up the sidewalk. A ghostly figure drifts along the street. What do they all these mysterious characters have in common? They are all on the lookout for a tasty Halloween treat.

For parents who work hard all year to feed their children healthy, nutritious meals and snacks, Halloween can be a challenge. On one hand, trick or treating can provide wonderful exercise as kids trek around the neighborhood collecting goodies. On the other hand, those goodies are likely sugar-laden, empty calories.

Here are some tips for parents that will let kids enjoy the holiday--but not overdo it on the candy treats.

--Feed kids a healthy snack or light meal before they head out. Go with your child and monitor what they are eating while out on the treat hunt.

--When you get home, sort through the candy. This is a good opportunity to check over the treats with safety in mind. Have your child choose several pieces to enjoy that night. Throw out the items your child will not eat.

--With your child’s input, set limits for the rest of the candy and explain the reasons for the limits. For instance, your child can choose one or two pieces a day when they get home from school. Store the rest away in a cupboard, out of reach and out of sight--it may be forgotten in a week or so.
--Be a role model yourself by eating candy in moderation. Buy your household Halloween candy at the last minute and store it out of sight. Buy only the amount you think you will hand out to the trick-or-treaters.

--Consider snacks such as small bags of pretzels, sugar-free gum, trail mix, small boxes of cereal or granola bars.

--Also consider non-food items like pencils, small bottles of bubbles, tiny decks of cards or a multitude of fun items found at your local discount store. (If you worry about the cost of these items, consider that one “fun size” candy bar is about 11¢).

Think of alternatives to trick-or-treating. For example, have your child dress up in their costume and go shopping for a toy or go to a movie. Or have your own party and invite your child’s playmates over for games and healthy treats like fruits, vegetables and cheeses.”

It’s important to know your child and their habits. Let them enjoy the holiday and together come up with some guidelines for the candy stash. Remember, Halloween is just one day—and one day won’t ruin your year-round efforts to provide your children with healthy, balanced meals.

Source: Connie Eisch, Family Living Educator, Wood County UW-Extension

Apple Sauce - A Great Way to Use Fall Apples

Apple Sauce – A Great Way to Use Fall Apples

Making apple sauce is a great way to use apples. For a more flavorful apple sauce, mix together a variety of apples. Here are the instructions for canning apple sauce. You can also freeze apple sauce. I have used the same instructions to make pear sauce using fresh pears.

Select apples that are sweet, juicy and crisp. For a tart flavor, add 1 to 2 pounds of tart apples to each 3 pounds of sweeter fruit. Wash, peel and core apples.

To prevent browning, slice apples into an antioxidant solution like crushed vitamin C tablets dissolved in water, lemon juice and water or Fruit Fresh, a product that can be bought at the grocery store. Drain slices and place into an 8- to 10-quart kettle. Add ½ cup water. Heat quickly until tender 5 to 20 minutes, stirring occasionally to prevent burning. Press through a sieve or food mill, or mash with a potato masher.

Sauce may be packed without sugar. If desired, add 1/8 teaspoon sugar per quart of sauce. Taste and add more, if preferred. Reheat sauce to boiling.

Pack hot sauce into clean hot jars leaving ½ inch headspace. Remove bubbles with a metal knife going around the inside of the jar. Wipe jar rims clean with a paper towel or cloth.

Process in a boiling water bath canner: 15 minutes for pints and 20 minutes for quarts.

Source: Canning Fruits Safely, UW-Extension-Extension Cooperative Extension.

Freezing Fruit Preserves the Fresh Taste of Summer

Freezing Fruit Preserves the Fresh Taste of Summer

Would you like to enjoy Wisconsin-grown fresh fruit all year long? As autumn arrives, many of Wisconsin’s farmers’ markets are nearing the end of their season. Freezing farm-fresh fruits is one way to savor summer’s finest flavors even during the winter months.

Compared with other methods of food preservation, freezing saves time and nutrients and keeps fruits fresh-tasting and colorful.

Freezing locally grown Wisconsin fruit is a great way to include a wider variety of fruit in your diet, support local farmers, and it may even help you stretch your food dollars.
Follow these simple guidelines for freezing fruit at its peak:
- Choose unblemished, firm, ripe fruits. Throw away any damaged or bruised parts.
- Wash the fruit gently under cold running water and let it drain thoroughly. Do not soak the fruits in water.
- Prepare the fruit as necessary. Peel, pit, stem or slice just enough fruit for a few containers at a time.
- Dip light colored fruits like peaches or apples for 1–2 minutes in a mixture of 3 tablespoons bottled lemon juice per one quart water to preserve their color during freezer storage. Drain, pat dry and freeze.
- Package treated fruits in containers suitable for freezing. Choose sturdy plastic containers, plastic freezer bags, glass freezer jars, heavy aluminum foil, or waxed freezer paper. Completely seal containers or packages to keep air in and moisture out.
- Label, date, and freeze for up to one year.
Using home-frozen fruits is just as easy as thawing them at room temperature in their original package. A quicker alternative for fruits packaged in water-tight containers is to submerge the package in cool water until only a few ice crystals remain. Serve immediately and enjoy!

A complete guide to Freezing Fruits and Vegetables (B3278) is available from your county UW-Extension office or from Cooperative Extension Publications (877-947-7827) and online at http://learningstore.uwex.edu/Freezing-Fruits-and-Vegetables-P938.aspx.
Source: Barbara Ingham, Food Safety Specialist, UW-Extension and Tereas Curtis, Nutrition Education Specialist, UW-Extension



Providing Healthy School Lunches that Kids will Want to Eat

Providing Healthy School Lunches that Kids will Want to Eat

Many caring moms and dads are sending their children off to school with healthy lunches packed in insulated totes. And school food service providers are offering students healthy lunches at school.

But what if the fruit or vegetables end up in the trash or kids don’t have time to drink their milk? Parents and school food service providers want children to have healthy meals, but they face the challenge of providing foods that children will eat and staying within their own food budgets.

Research that incorporates findings from behavioral economics, food marketing and psychology indicates that there are subtle ways parents and school food service providers can nudge children to eat healthier foods without spending a lot of money.
Here are some tips to help parents when preparing healthy meals and snacks for children.
--Give children the choice between two or more fruits for their lunches when grocery shopping.
--Ask children if they would like their sandwich made with whole wheat bread or a whole grain tortilla.
--Peel oranges or slice apples and put them in a colorful container so they are easy to eat and appealing. Sprinkle apple slices with a little lemon or orange juice to keep them from turning brown.
--Include colorful raw vegetable sticks or baby carrots with lunches. Raw veggies will stay crisp and crunchy if kept cold.
--Make low-fat milk the default choice for a lunchtime beverage.
--Talk to your school principal if you have concerns about the amount of time children have to eat or suggestions for improving the lunch room environment.
Parents are encouraged to teach their children how to make healthier choices. If children understand why foods are healthy, they are more likely to eat them. And children are more likely to eat foods that they choose or help prepare. For example, in the kitchen, show children how to combine low-sugar cereals, dried fruit such as raisins, and nuts for a tasty trail mix which can be used as alternative to snack chips or cookies.



Source: Gayle Coleman, Nutrition Education Program Specialist, UW-Extension

Roasting Pumpkin Seeds

Roasting Pumpkin Seeds

Soon it will be time to carve pumpkins. Rather than tossing the seeds, try roasting them. Roasted pumpkin seeds have nutty flavor. 

How to Roast Pumpkin Seeds

1) Rinse pumpkin seeds in water after all strings have been removed.
2) Place seeds in a single layer on an oiled cookie sheet with sides. Stir to coat seeds. Another option is to spray the pan with non-stick vegetable spray.
3) Sprinkle lightly with salt and bake at 325 degrees until toasted, about 25 minutes, stirring after 10 minutes.
4) Let cool and store in an airtight container.



Stretching Your Food Dollars

Stretching Your Food Dollars

If you are dealing with a tight budget, one way to generate additional dollars is to carefully stretch your food dollars. Begin by clipping coupons. Coupons can be found in the local newspaper as well as online. Supermarket circulars also contain special store coupons. Find out the store’s policy on doubling and tripling coupon values. Also ask if they allow “staking” which is when store coupons are coupled with manufacturer’s coupons.

To avoid duplicate purchases, do an inventory by checking what is in the refrigerator, cupboards and pantry. I keep a running shopping list, writing on it foods that I use. This way I don’t have to do a weekly inventory. To save time, I write my shopping list to correspond with the grocery store layout, so I don’t have to backtrack. Also I try not to go to the grocery store more than once a week as visits can become costly.

I try to shop early in the morning so that I can make good time through the grocery store. I usually stick to my list, so that I do not purchase additional items that I may not use.
When a sales product is out of stock, I find most stores will give rain coupons. No matter what the price is later, you are guaranteed the discount.

Examine endcaps. Often special deals, discounts and refund offers are displayed at the end of aisles. But be careful as they may not always be deals.

If it is helpful, bring along a calculator to compare prices and to keep track of what you are spending.

Squash: Good Looking and Good Tasting

Squash: Good Looking and Good Tasting

What reminds us more of autumn than colorful squash? The brilliant colors and unique shapes and marking make squash decorative as well as delicious and nutritious. Squash is plentiful in Wisconsin and usually a good buy.
Winter squash is most commonly available in the fall. Winter squash has a harder shell and a higher sugar content than summer squash. The center cavity contains large, hard seeds that are sometimes roasted, salted and eaten as a snack like nuts.
Varieties of winter squash include:


Acorn Squash





Butternut Squash



Buttercup Squash



Delicious Squash

 




Hubbard Squash





Turban Squash





                     
 Winter squash is higher in calories than summer squash, but also higher in vitamins A, C, and niacin. A ½ cup serving provides about 65 calories.

When selecting winter squash, a hard, tough rind indicates full maturity. Select squash that is heavy for it’s size. Slight variation in skin color does not influence flavor. Avoid squash with cuts, punctures, sunken or moldy spots on the rind as these indicate decay. A tender rind is a sign of immaturity and means poor eating quality in winter squash.

One pound of winter squash yields about one cup of mashed cooked squash.

Hard-shelled squashes have a sweet, nutty flavor. They are delicious when broiled, baked, or mashed and served with butter, cinnamon, nutmeg or brown sugar. Acorn squash halves are perfect for stuffing halves with mixture of diced apples, fresh lemon juice, butter and spices. Winter squash can be sliced into rings and cooked in butter, or scalloped.

Source: Squash Good Looking and Good Eating, UW-Extension Publication





Healthy Casseroles

Healthy Casseroles

I recently did a leader training session on healthy casseroles for the Brown County Association for Home and Community Education. A casserole is simply any food that is cooked and served in the same dish. Here are some tips for making healthy casseroles.

Casseroles can be healthy if layered with vegetables, beans and/or lean cuts of meat and whole wheat pasta.

Keep some basic pantry staples on hand to make health casseroles.

- Canned beans add fiber and protein.

- Canned tuna and salmon ad heart-healthy omega-3 fatty acids and protein. Fat-free and low-fat chicken broths add moisture and flavor.

- Fat-free evaporated milk can be substituted for cream in some recipes. Dried spices, olives and peppers can add bursts of flavor.

- Whole-grain pasta contains disease-fighting, healthy nutrients like folate, magnesium, vitamin E and potassium as well as more fiber.

- Brown rice and wild rice are also healthy options that add flavor and texture to casseroles.

- Fresh or frozen vegetables provide color and lots of nutritional value. If canned soup is called for, look for those with less fat and sodium.