We Americans are eating more avocados than we did a generation ago. In 1985, the average American ate only 1 pound a year. Now it’s more than 7.5 pounds!
Why do we love avocados? It’s not because avocados are cheap. The average price of a Hass avocado reached $2.10
Avocados are a luxury that is actually good for us.
Avocados are rich, creamy, and high in fat. However, this fat is mostly monounsaturated—so, heart healthy! People who eat avocados every day can raise their HDL (good) cholesterol and lower their LDL (bad) cholesterol.
Avocado-eaters get 20 vitamins and minerals in one fruit! They also get the nutrients that most Americans need more of—magnesium, potassium, and vitamins K and E.
Avocados have many phytochemicals. These help protect our cells from damage. In fact, eating avocados may keep your eyes healthy and lower your cancer risk.
Talk about versatile! You can use avocados in dips, sandwiches, and salads. They can make smoothies creamy. You can even use them instead of butter on toast.
Super Bowl Sunday is fast approaching. The big game is a big day for food. When food sits out at room temperature for long periods of time, the door is open to uninvited guests—bacteria that cause foodborne illness. Every year 48 million people become ill from foodborne illness! Don’t be the cause of a foodborne illness penalty flag! Follow these game day rules:
Keep hot food HOT and cold food COLD: Hot food needs to be held at 140°F or higher. Use slow cookers and warming trays. Cold food needs to be held at 40°F or lower. Nest dishes in bowls of ice. Otherwise, use small serving trays and replace them as needed.
Follow the two-hour rule: Perishable foods should not sit at room temperature for more than two hours. Between the pre- and post-game shows, you may easily have food sitting out 4–6 hours; temperature control is required.
Handle food safely: Always wash your hands before handling food, and clean all surfaces. Use different utensils for each food item and ask guests to use new plates when returning to the food table.
For more information on food safety and cooking temperatures, visit ISU’s food safety website or call the USDA Meat and Poultry Hotline at 1-888-674-6854.
Vitamin D is not just for your bones! It’s also important for the health of your nerves, muscles, and immune system. Research suggests it can even help combat depression. Many Iowans have difficulty maintaining adequate vitamin D levels in the winter months, 40–75% of us being deficient.
It is recommended those up to the age of 70 years consume 600 International Units (IU) and those over the age of 70 consume 800 IU of vitamin D. We get vitamin D three ways: through our diet, our skin, and supplements. Yes, vitamin D is so important your body makes it with a little help from the sun!
In order to reach therapeutic levels described by research requires a supplement. You should always speak with your health care provider before taking any supplements. Eating vitamin D-rich foods during the winter months is especially important. Try these vitamin D-rich foods:
Fatty fish (e.g., tuna, wild salmon, sardines canned in oil; canned fish is just as good as fresh or frozen)
Have you always wanted to learn how to ski? How about ice skating? Snowboarding? Snowshoeing? Now’s the time! There are a variety of winter activities right outside your doorstep that are affordable and fun. The best part—you can burn calories while enjoying yourself! A 150-pound person can burn approximately 415 calories per hour cross-country skiing. Check out the DNR website for trails and other winter activities!
Source: Iowa Department of Natural Resources (www.iowadnr.gov/About-DNR/DNR-News-Releases/ArticleID/457/Iowa-Winter-Treks-and-Trails-to-Test-Those-Fitness-Trackers)
Sprinkle garlic powder and dried basil on top of bread cubes. Stir until the bread is evenly coated with garlic and basil.
Spray a baking sheet with nonstick cooking spray. Spread croutons evenly on the baking sheet. Bake for 10 minutes. Stir. Bake for up to 5 minutes more or until croutons are golden brown.
Let croutons cool and store in an airtight container for up to one week.
These croutons are wonderful on top of your favorite soup or salad. To add extra tang to your salad, add some fresh herbs to the mix like basil or mint. They add extra flavor and are a great way to use up those herbs!
Nutrition information per serving:
70 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 85mg sodium, 8g total carbohydrate, 1g fiber, 1g 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.
A 2016 FDA survey showed 49% of consumers use their smartphones while preparing food. However, only one-third washed their hands with soap after touching the devices! Why is this a big deal? Whenever you touch a phone, the bacteria on that phone travel to your hands. If your unwashed hands then touch food, you transfer those bacteria to the food. This can cause foodborne illness.
Here are three tips to keep your phone from contaminating your food:
Clean and sanitize your phone regularly with a lint-free cloth.
Avoid taking your phone into the bathroom.
Scrub your hands at least 20 seconds with soap and warm water after touching a phone and before handling food.