Stuffed Bell Peppers

Serving Size: 1 stuffed pepper | Serves: 5

Ingredients:

  • 5 bell peppers (red, orange, yellow, or green)
  • 1 pound ground beef (90% lean), uncooked
  • 3/4 cup brown rice, uncooked
  • 1/2 can diced tomatoes (14 oz), low sodium
  • 3 tablespoons lemon juice
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon ground black pepper

Directions:

  1. Cut a circular hole in the tops of the bell peppers. Remove seeds and membrane and set aside.
  2. In a large bowl, combine remaining ingredients and stir until completely mixed. Fill the bell peppers with meat mixture.
  3. Place the stuffed bell peppers in a large stockpot on the stove with the tops facing up. Add 1 inch of water to the bottom of the pot and cover.
  4. Place heat on medium, keeping covered for 30–40 minutes until rice is done. Serve.

Nutrition information per serving:
277 calories, 8g total fat, 3g saturated fat, 0g trans fat, 57mg cholesterol, 66mg sodium, 29g total carbohydrate, 4g fiber, 4g sugar, 21g protein

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube, bit.ly/3s09zjQ.

Source: MyPlate, www.myplate.gov/myplate-kitchen/recipes

Start Simple with MyPlate

The newly updated MyPlate website can help you put the new Dietary Guidelines for Americans, 2020–2025 into practice. To get started, go to MyPlate, www.myplate. gov. Find out if you are making every bite count by taking the MyPlate Quiz. You will receive the following free, personalized resources:

  1. Start Simple with MyPlate app will help you build healthier eating habits by setting goals. You can also sync your quiz results with the app.
  2. MyPlate Plan provides a personalized plan for what and how much to eat from each food group. Join challenges, track your progress, and earn badges to celebrate successes.
  3. MyPlate Kitchen puts your MyPlate plan into action using healthy, budget-friendly recipes.

Make Every Bite Count and Start Simple with MyPlate at MyPlate, www.myplate.gov.

Source: MyPlate, www.myplate.gov

Moving More = Better Health

Our bodies are built to move. There are many benefits to being active throughout the day. Moving your body for just 3–5 minutes every 30–60 minutes improves nearly every system in the body.

Studies show that moving for a few minutes every 30 minutes or so

  • Improves digestion,
  • Increases energy levels,
  • Enhances mood,
  • Promotes better blood flow,
  • Improves posture, and
  • Increases focus.

Get your body moving by taking a stroll away from your work area. Stretch muscles that feel tense. Shake your arms and legs or do simple exercises in your workspace. For example, you could do wall push-ups, repeatedly standing from your chair.

Print this useful infographic on desk exercises, bit.ly/36X4kte!

Source: Time to Move, hr.umich.edu/benefits-wellness/health-well-being/ mhealthy/faculty-staff-well-being/physical-activity/time-move.

Practicing Food Safety Each Day Keeps Foodborne Illness Away

Fruits and vegetables on kitchen counter

One in six people get food poisoning—also known as a foodborne illness—every year in the United States. Young children, pregnant women, and older adults have a higher risk of foodborne illness.

Pregnant women are at high risk for listeriosis, a type of foodborne illness that causes miscarriage. Lower the risk by doing the following:

  • Cook meat, seafood, poultry and eggs thoroughly.
  • Do not eat cold deli meats or hot dogs. Heat sliced deli meats and hot dogs to 165°F or until steaming.
  • Avoid raw bean sprouts, unpasteurized milk, or cheese made from unpasteurized milk.

Adults ages 60 years and older are at higher risk for foodborne illness because the immune system weakens with age. Likewise, young children are at higher risk because their immune systems haven’t fully developed yet.

Keep everyone safe by following these food safety practices.

  1. Clean: Wash your hands thoroughly. Clean and sanitize food preparation surfaces.
  2. Separate: Keep raw meats apart from other foods that may be eaten without cooking, such as fruits and vegetables.
  3. Cook: Cook foods to the correct temperature. Use this handout on food thermometers, bit.ly/2YXooHu, for more information.
  4. Chill: Don’t leave food out of the fridge for more than two hours.

For more information on food safety in the kitchen, visit Ten Steps to a Safe Kitchen, bit.ly/3rh2r24.

Source: Ten Steps to a Safe Kitchen, bit.ly/3rh2r24

Energy Bites

Energy bites on sheet pan with milk

Serving Size: 1 energy bite | Serves: 25

Ingredients:

  • 1 1/2 cups oats (old fashioned or quick)
  • 1/2 cup unsweetened coconut fakes
  • 1/4 cup chia seeds
  • 1/4 cup mini chocolate chips
  • 1/2 cup creamy peanut butter
  • 1/3 cup honey
  • 1 teaspoon vanilla extract

Directions:

  1. Stir all ingredients together in a medium sized bowl.
  2. Cover a cookie sheet with foil or parchment paper. Drop mixture by tablespoonfuls onto the cookie sheet.
  3. Refrigerate 1 hour.
  4. Roll each drop of mixture into a ball. Place in an airtight container. Store in the refrigerator.

Nutrition information per serving:

90 calories, 5g total fat, 1.5g saturated fat, 0g trans fat, 0mg cholesterol, 25mg sodium, 10g total carbohydrate, 2g fber, 5g sugar, 2g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate. edu

Personalize Your Plate

Plate, fork, and knife on table

March is National Nutrition Month. This year’s theme is “Personalize Your Plate.” There is no one-size-fts-all when it comes to nutrition. Everyone is unique! Each of us has different tastes, traditions, and budgets.

Personalize your plate to make sure every bite counts by choosing “nutrient-dense” foods. Nutrient-dense foods are those that are high in nutrients, such as vitamins and minerals, but not very high in calories. The 2020 Dietary Guidelines for Americans suggests the following:

  1. Start with personal preferences. When choosing nutrient-dense foods, be sure to think about the healthy foods you and your family truly enjoy. If you and your family enjoy the food you eat, you will be more likely to retain your healthy eating habits over time.
  2. Celebrate your food traditions! For example, if your family traditionally enjoys eating spaghetti and meatballs, make the same dish using less sodium and saturated fat. Use low-sodium sauce. Use leaner beef or ground turkey for the meatballs. Choose whole grain pasta. With a few small changes, you can still enjoy any traditional dish.
  3. Consider your budget. Healthy eating can be budget friendly and delicious. The ISU Spend Smart. Eat Smart. website, spendsmart.extension.iastate.edu, is a great source for easy, low-cost recipes.

Sources: Eat Right, bit.ly/3tHoP6T, Dietary Guidelines for Americans 2020-2025, bit.ly/3jw8NIv

Apps to Get You Back on Your Feet

Woman working at computer and looking at watch

If you sit more than 30 minutes at a time for more than six hours a day, you are at higher risk of death from all causes. Even an hour of physical activity daily cannot undo the damage caused by too much sitting.

You can lower your health risk by standing up for only a few minutes every half hour. One way to make sure you do this is to get a free reminder app for your laptop or smart phone. With a reminder app, you decide how often you want to take a break from work to stand, stretch, walk around, or do some aerobic or resistance exercises.

Visit Whole Family Living, www.wholefamilyliving.com/apps-to-helpyou-
move-more-at-work/, for a review of the many reminder apps available.

Source: National Center for Biotechnology Information, www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/

Storing Soup Safely

To keep leftover soup safe, cool it quickly before putting it in the refrigerator. Place the soup pot in an “ice bath”—a sink filled with ice. Or stir ice cubes into the broth.

Soup and bread

Never put a pot of soup directly into the refrigerator. Instead, pour the cooled soup into shallow containers, no more than two inches deep. Shallow containers ensure that foods will chill to 41˚F or below in less than four hours. This will prevent bacterial growth. Store soup in the refrigerator for no more than 3–4 days before eating it or throwing it out. Be sure to reheat cold soup to 165˚F or higher.

To learn how to freeze your homemade soup to make it go farther, visit AnswerLine blog, blogs.extension.iastate.edu/answerline/2016/10/24/
successfully-freezing-homemade-soup/.

Source: Serving Soup Safely, food.unl.edu/free-resources/newsletters/serving-soup-safely

Pasta Fagioli Soup

Serving Size: 1 1/2 cups | Serves: 5

Ingredients:

  • 1/2 pound turkey sausage
  • 1 tablespoon oil (canola or olive)
  • 1 cup onion, diced
  • 1 clove garlic, minced
  • 2 cups water
  • 2 cups reduced-sodium chicken broth
  • 1 can (15.5 ounces) white beans (cannellini or great northern) (drained and rinsed)
  • 1 can (14.5 ounces) diced tomatoes, low sodium
  • 1/4 teaspoon ground black pepper
  • 1 cup whole wheat pasta
  • 1 cup fresh spinach (cut into bite-sized pieces)
  • Shredded parmesan cheese

Directions:

  1. Heat a large saucepan over medium heat. Cook sausage for 6 minutes. Drain grease from sausage. Remove sausage to a plate or bowl. Wipe the remaining grease out of the pan with a paper towel.
  2. Add oil to the pan and heat over medium. Add onion and garlic. Sauté for 3 minutes.
  3. Add water, broth, beans, tomatoes, and ground black pepper to the pan. Heat until boiling.
  4. Add pasta, cook until tender (8–10 min).
  5. Reduce heat to low. Add sausage and spinach. Simmer until spinach is wilted (about 3 minutes).
  6. Serve with parmesan cheese, if desired.

Nutrition information per serving:
320 calories, 8g total fat, 1.5g saturated fat, 0g trans fat, 35mg cholesterol, 650mg sodium, 43g total carbohydrate, 8g fiber, 5g sugar, 21g protein

This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate. edu

Three Reasons to Have Soup for Supper!

Dinner of soup, salad, and bread
  1. People who eat more soup usually have a healthier diet. An Iowa State University study found that soup-eaters consume less fat and more fber and vitamins than nonsoup-eaters. This is probably because most soups contain a variety of vegetables.
  2. Soup is flling. Because most soups are high in water and fber, they help you feel fuller longer. For this reason, soup helps people maintain a healthy weight. To avoid excess calories, enjoy broth- or tomato-based soups, not soups with cream, cheese, or butter.
  3. Soup is easy. It can be as simple as opening a can and turning on the microwave. Even canned soup can be a healthy meal, if it’s low sodium. You can pep up the favor of low-sodium canned soup with onion or garlic powder, oregano, basil, turmeric, or a dash of hot sauce. You can also add your favorite frozen vegetables.

For more reflections on soup and the joys of healthy foods, visit Spend Smart. Eat Smart., blogs.extension.iastate.edu/spendsmart/tag/soup/.

Source: Soup consumption is associated with a lower dietary energy density and a better diet quality in US adults, lib.dr.iastate.edu/fshn_ag_pubs/120/

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