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.

Tips for Saving Money & Living Greener

Tips for Saving Money & Living Greener

A presentation by:  Mother Nature, Margaret Gerhart

Nuts - A Healthy Option

Nuts – A Healthy Option

Nuts are an important part of a healthy diet and they can be good for your heart. Nuts have a lot of nutritional value. Eating nuts instead of a less healthy food can help you follow a heart healthy diet.
Nuts contain good fats – polyunsaturated and monounsaturated fats which are considered unsaturated fats.
Many nuts are rich in omega-3 fatty acids. Nuts are a good plant based source of omega-3 fatty acids.

Nuts contain fiber which can help lower cholesterol levels and can make us full longer.
Remember that a serving of nuts is only ¼ cup. It is easy to overeat, when eating nuts by the handful. While they are a healthy food, they also contain fat which can lead to consuming too many calories is too many are eaten.

Eating Healthy While Saving $

Eating Healthy While Saving $

As part of Money Smart Week of Green Bay, Wisconsin, Brown County UW-Extension office has set-up a workshop Eating Healthy While Saving $.  For additional details contact the Brown County UW-Extension office.

 

Roasting Vegetables

Roasting Vegetables

Fall is a great time to think about roasting vegetables. Not only does the cooler weather make a good time to turn on the oven for an hour, but vegetables available in the fall are great for roasting. Many roasted vegetable recipes call for favorite fall vegetables like carrots, onions, potatoes, sweet potatoes, turnips, and winter squash. The process of roasting brings out the natural sweetness in vegetables and intensifies their natural flavors.
For healthy conscious meals, roasted vegetables add a lot of nutritional value without many calories.

Instructions for Roasting Vegetables

1. Preheat oven to 400 degrees. Take a cookie sheet with sides and line with tinfoil. Coat the foil with non-stick cooking spray.

2. Cut vegetables into bite-size chunks.

3. Place vegetables in a single layer on the tinfoil and drizzle with olive oil. Toss vegetables to coat.

4. Sprinkle with herbs such as rosemary, basil, parsley, or marjoram. Salt and pepper may be added for seasonings.

5. Cover vegetables with tinfoil so they don’t dry out.

6. Bake vegetables until they are lightly brown and tender. At about 25 minutes, stir vegetables and continue roasting for approximately another 25 minutes.

Enjoy Wisconsin's Apples

Enjoy Wisconsin’s Apples

Apple harvest is early this fall in Wisconsin. Buying locally grown apples is a great way to support our local growers while enjoying a tasty treat.  Eating an apple will provide you with respectable amounts of soluble and insoluble fiber, some vitamin C and beta carotene if you eat the peel and some potassium.

There are about 7,500 varieties of apples grown throughout the world with 2,500 grown in the United States. Just 16 varieties account for 90 percent of the domestic apple production.

The NEW Master Gardeners sponsor heirloom apple tasting events each fall. Dates for upcoming events are Thursday, September 30th and Thursday, October 28th from 6:00 p.m. to 8:00 p.m. each evening. Classes are held at the Brown County UW-Extension Office.

Sample just a portion of the over 400 varieties of heirloom apples grown at Maple Valley Orchards & Nursery of Gillette. Tony Dembski, as co-owner will share his knowledge about apples. Pre-registration is required. Call Debi at 920-465-8512 to register. Class cost is $2.00 per session. It is wise not to eat before coming to class as participants will rate each apple tasted.

                                                                                              

Building a Better Salad

Building a Better Salad

It is easy when dinning out at a restaurant with a salad bar to add a little of this and a little of that to a salad which can quickly grow from a small salad to a salad taking up the entire salad plate. Here are some tips for building a healthy salad.

Start with the right base of greens such as baby spinach and arugula. Even romaine lettuce is more tasty and have more nutritional value than iceberg lettuce.

Then add vegetables such as broccoli, carrots, cauliflower, peppers. Fresh

vegetables offer a lot of nutritional value with few calories.

Protein is a good addition to a salad. Choose lean meats such as turkey, salmon, or eggs. Chickpeas, kidney beans and other legumes are also viable options. Cheese can quickly add calories, so be careful about the amount of cheese you add.

Tasty extras add flavor but can also add calories and increase the fat content of the salad. Gently add nuts, seeds like sunflowers, avocado, croutons, olives and dried cranberries.

When choosing a dressing look for the low-fat or fat-free options. Vinaigrettes are another great option. If possible place the dressing on the side of your plate and dip the salad contents in the dressing rather than pouring dressing over the salad. It is easy to add three to five tablespoons of dressing which can add lots of extra calories to your salad.

What’s for Dinner – Plan Ahead

It is 4:00 p.m. and you have no idea what to serve your family for dinner. In these situations it is easy to pick up fast food or order pizza. Eating healthy begins by planning ahead.

Begin by writing down favorite family meals and scheduling them throughout the week. Then make a shopping list for everything you will need to prepare these meals and head to the supermarket.

If possible, cook once and eat twice. During the weekend, prepare a roast in the crock pot. Following the meal with the roast you can either slice the roast into thin slices and use for sandwiches or pull the remaining meat apart and add barbeque sauce for quick and easy sandwiches.

Stir-fry is an quick and easy meal. Fresh or frozen vegetables can be added to thinly sliced meat and rice for a quick and easy meal.

I like to make soup such as chili on the weekend. I freeze the remaining portions and defrost on nights when I don’t have much time at home. I like to microwave a baked potato and add chili and shredded cheese for a filling meal.

Keep a fully stocked pantry with rice, pasta, canned vegetables, canned soups and canned beans. I keep chicken breasts in the freezer along with frozen vegetables. Fresh produce include potatoes and an assortment of fresh vegetables and fruits. With food on-hand, it is easy to prepare quick meals.

Snacking - Don't Overdo It

Snacking – Don’t Overdo It

It is easy to set in front of the TV or read a book while snacking. Often snacking is a mindless activity which can lead to over eating. It is wise to pay attention to the portion size listed on the Nutrition Facts Label and place the portion size in a bowl rather than eat from the container.

Examples of portion sizes are below.

Potato Chips, Tortilla Chips or Pretzels

10-15 chips

Piece of Chocolate

1 oz. which is the size of a standard

matchbook

Nuts Picture of nuts

¼ measuring cup

A handful of pretzels or crackers may seem healthy. Look for snacks comprised of carbohydrates that are made with whole grain flour rather than wheat flour. Combine the carbohydrate snack with some peanut butter or cheese so you will feel full longer.
If you like to snack, plan ahead by keeping a granola bar in your purse or backpack as a quick and healthy snack.

Healthy School Lunches

It’s early in the morning and like many other parents across the country, you’re wondering what to put in your child’s lunch box. You can avoid these early morning stressful situations and help your children enjoy healthy eating options. There are many options for healthy lunches by using this mix and match guide.

Breads/Starches
Whole wheat bread
Pita bread
Raisin bread
Low-fat whole wheat crackers
Bagels

Protein
Tuna (water pack)
95% fat free luncheon meat
Peanut butter
String cheese
Leftovers (pizza, chicken)

Fruits/Vegetables
Fresh fruit
Fresh vegetables with dip
100% fruit juice
Individual containers of applesauce
Dried fruit

Dairy Foods
Low fat/fat free milk
Low fat/ no-fat yogurt
Low fat cheese
Individual containers of pudding

Canning Salsa

Salsa can be a fun and easy way to preserve tomatoes to enjoy all year. Use only high quality tomatoes for canning salsa. Canning is no way to use overripe or damaged tomatoes, nor tomatoes from dead or frost-killed vines.

The type of tomato you use affects salsa quality. Paste or Italian tomatoes have a firmer flesh and produce thicker salsas than large slicing tomatoes.

Use only high quality peppers. Do not increase the total amount of peppers in any recipe. But you may substitute one type of pepper for another.

Salsa is preserved by adding acid, in the form of commercially bottled vinegar, lemon juice or lime juice. Use only vinegar that is at least 5 percent acidity and only bottled lemon or lime juice (never fresh squeezed). You must add acid to canned salsas and the amounts of vinegar or lemon juice in the recipes can not be reduced for safe boiling water canning.

Here is a salsa recipe from the UW-Extension Canning Salsa Safely bulletin. The recipe I use is:

Tomato/Tomato Paste Salsa
3 qts. slicing tomatoes, peeled, cored, and chopped
3 cups onions, chopped (3 medium whole)
6 jalapeno peppers, seeded and finely chopped
4 long green chilies, peeled, seeded, and chopped
4 cloves garlic, finely chopped
1 12-ounce can tomato paste
2 cups bottled lemon or lime juice
1 tbsp. salt
1 tbsp. sugar
1 tbsp. ground cumin (optional)
2 tbsp. oregano leaves (optional)
1 tsp. black pepper
Yield: 7 to 9 pints

Jalapeno peppers do not need to be peeled. Peel adn prepare chili peppers as described on page 3, if desired. To peel tomatoes, dip in boiling water for 30 to 60 seconds or until skins split, then dip in cold water and remove skins. Core and chop tomatoes.

Combime all ingredients in a large saucepan and heat, stirring frequently, until mixture boils. reduce heat and simmer for 30 minutes, stirring occasionally. Ladle hot salsa into clean, hot pint jars, leaving 1/2-inch headspace. remove air bubbles and adjust headspace if neeed. Wipre jar rims and cap with properly pre-treated lids. Process in a boiling water canner.

Process time in a boiling watyer canner for hot pack pint jars at the following elevations:
0 - 1,000 feet              15 minutes
1,001 - 6,000 feet       20 minutes

(Salsa recipes are available in Spanish from the National center for Home Food Preservation.) www.uga.edu/nchfp/how/can_salsa.html