Pineapple Snack Cakes

Serving Size: 1 | Serves: 12

Ingredients:

  • 1 can (20 ounces) crushed pineapple in 100% juice
  • 1 cup whole wheat flour
  • 3/4 cup all-purpose white flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup white sugar
  • 3 tablespoons oil (canola or vegetable)
  • 1 teaspoon vanilla
  • 2 eggs

Instructions:

  1. Preheat oven 350°F. Line muffin tin or spray with cooking spray.
  2. Drain juice from pineapple into a bowl. Save the juice for step 4. Dab pineapple with paper towel to dry.
  3. Whisk whole wheat flour, all-purpose flour, baking powder, baking soda, and salt together in a medium bowl.
  4. Beat sugar, oil, vanilla, and 1/4 cup of the saved pineapple juice until combined. Beat in eggs. Stir in crushed pineapple.
  5. Pour wet ingredients into dry ingredients. Stir until just combined. Divide batter into muffin tins.
  6. Bake until golden and tester inserted into center comes out clean, about 18–20 minutes.
  7. Store leftovers in an airtight container in the refrigerator.

Nutrition information per serving:

170 calories, 4.5g total fat, 0.5g saturated fat, 0g trans fat, 30mg cholesterol, 150mg sodium, 29g total carbohydrate, 2g fiber, 15g sugar, 3g protein

Recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website .

Eat Right, Bite by Bite

March is National Nutrition Month, a campaign created by the Academy of Nutrition and Dietetics. This year’s theme is Eat Right, Bite by Bite.

The first “bite” is knowing portion sizes. Use common items to help guide your portion sizes:

  • Baseball or fist = 1 cup salad greens or cereal
  • Deck of cards = 3 ounces of meat, fish, or poultry
  • Four stacked dice = 1 1/2 ounces of cheese
  • One die = 1 teaspoon of margarine or spread
  • Ping pong ball = 2 tablespoons of peanut butter
Spoonful of yogurt, fruit, and granola

Do you like to bake breads, muffins, or cookies? Another “bite” to consider is increasing your whole grain intake. Simply substitute whole wheat flour for all-purpose flour. Start by substituting one-fourth of the all-purpose flour with whole wheat flour, then one-half, three-fourths, and possibly all!

Another “bite” to consider? Replace some or all of the oil in breads, muffins, or cookies with fruit canned in 100% juice. This will help limit fat intake. Pureed fruit, like applesauce, works best. Use the same approach as the whole wheat flour—start by substituting one-fourth of the oil with fruit and work up to one-half or three-fourths.

Small changes do have a positive effect on your health, and every little “bite” is a step in the right direction!

Sources:
Eat Right (www.eatright.org/food/resources/national-nutrition-month)
National Health, Lung, and Blood Institute (www.nhlbi.nih.gov/health/educational/wecan/downloads/servingcard7.pdf)

Safe Walking on Snow and Ice

Walking in snow

Winter wind, snow, and ice can be scary to walkers. Even a short stroll is hard. Strong winds and icy sidewalks can make you fall and freeze your nose.

How to enjoy good winter walks without getting hurt:

  • Check the wind chill before you go outside. It should be more than 10°F. You can get frostbite in 30 minutes when the windchill is -18°F!
  • Equip yourself for the weather. Bundle up. Bulky clothing could break a fall.Walking poles help gain traction on snowy ground.You can wear shoes with studded soles or boots with grooved soles. You could buy elastic slip-on snow cleats. They are like snow tires for your feet! (Take the cleats off when you go inside. They can make you slip on inside floors.)

Watch the video 5 Ways to Walk Safely in Icy Weather for more tips, www.webmd.com/a-to-z-guides/video/icy-weather-safety-tips

Sources:
WebMD, www.webmd.com/fitness-exercise/features/weatherproof-your-workout#1 National Weather Service, www.weather.gov/bou/windchill

Handling Avocados Safely

sliced avocados

Bacteria love avocados almost as much as people do. Unlike most fruits, the avocado is low in acid. That makes it good for bacterial growth. In addition, we like to eat avocados raw, which means we don’t kill the bacteria by cooking.

Based on a 2014–2016 study, the FDA found that about 18% of avocados had Listeria monocytogenes on their skins. In small amounts, this germ isn’t dangerous for healthy adults. However, it can cause serious harm to young children, older people, and pregnant women.

  • To prepare an avocado safely, you first need to wash your handscarefully.
  • Then rinse the avocado’s skin thoroughly before you cut it open.Otherwise, the blade will carry the germs on the skin into the pulp.
  • Throw away the skin and the pit promptly.
  • To avoid bacterial growth, eat the avocado as soon as possible aftercutting and peeling.

Source: Colorado State University: Food Source Information, fsi.colostate.edu/avocados/#food-safety

Veggie Bean Wrap

Veggie bean wrap

Serving Size: 1 prepared wrap | Serves: 4

Ingredients:

  • 2 green or red bell peppers (seeded and chopped)
  • 1 onion (peeled and sliced)
  • 1 can (15 ounce) black beans (no salt added) (drained and rinsed)
  • 2 mangos, chopped
  • 1 lime, juiced
  • 1/2 cup fresh cilantro, chopped
  • 1 avocado (peeled and diced)
  • 4 whole wheat tortillas (10 inch)

Instructions:

  1. Use a nonstick pan over medium heat. Sauté bell peppers and onion for 5 minutes. Add beans and stir well. Reduce heat to low. Simmer about 5 minutes.
  2. Stir mangos and lime juice in a small bowl. Add cilantro and avocado. Reserve half the mixture for topping.
  3. Fill warmed tortillas. Use 1/4 bean mixture and 1/4 mango mixture.
  4. Fold over ends of the tortilla. Roll up to make wraps. Top wraps with the rest of the mango mixture.

Nutrition information per serving:

464 calories, 12g total fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 250mg sodium, 76g total carbohydrate, 19g fiber, 0g added sugar,
17g protein

Adapted from MyPlate Kitchen, www.choosemyplate.gov/recipes/supplemental-nutrition-assistance-program-snap/veggie-bean-wrap

5 Reasons to Love Avocados

Avocado on toast

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
in 2019.

  • 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.

Find out about preparing avocados from Spend Smart. Eat Smart., spendsmart.extension.iastate.edu/produce-item/avocado.

Source: Hass Avocado Composition and Potential Health Effects, www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

Be the Food Safety MVP on Super Bowl Sunday

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.
bowl of chili

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.

The Sunshine Vitamin

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)
  • Eggs (yolk)*
  • Beef liver*
  • Fortified foods (e.g., milk [skim, 1%, 2%, or whole], yogurt, cereals, etc.)
Vitamin D rich foods including oil, butter, eggs, cheese, milk, fish

*If you avoid these foods because of the cholesterol content, don’t worry. A review of science revealed dietary cholesterol intake doesn’t significantly impact your cholesterol levels.

Sources:
Journal of Pharmacology and Pharmacotherapeutics (www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951)
Vitamin D: Finding a Balance—Harvard Health Publishing (www.health.harvard.edu/blog/vitamin-d-finding-balance-2017072112070)

Baked Fish and Chips

Serves: 4 | Serving size: 2 fish strips, 1 cup potatoes

Ingredients:

  • 4 cups potatoes (4 medium)
  • 1 tablespoon oil (canola or vegetable)
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 4 fish fillets, thawed (wild salmon, about 3 oz. each)
  • 3 cups cornflakes
  • 1 egg
  • 2 tablespoons water
  • 1/3 cup flour

Directions:

  1. The potatoes (chips) take longer to bake. Once they are in the oven, prepare the fish.
  2. Preheat oven to 425°F.
  3. Scrub potatoes under running water using a clean vegetable brush. Cut in half and then into 1/4 inch slices.
  4. Combine potatoes, oil, salt, and pepper in a bowl. Stir so potatoes are covered with oil.
  5. Spray a cookie sheet with cooking oil spray and lay slices out in a single layer.
  6. Bake for 15 minutes. Turn potatoes over and bake for 15 minutes more (for a total of 30 minutes).
  7. Cut each fillet into two strips.
  8. Place cornflakes in a plastic ziplock bag. Crush by rolling a glass over the bag.
  9. Beat egg and water together in a bowl.
  10. Spray a cookie sheet with cooking oil spray. Put flour in a dish. Dip each strip into flour, then egg mixture, then cornflakes.
  11. Place fish on the sheet and bake in oven for 15 minutes until fish is 145°F or flakes easily with a fork.

Nutrition information (per serving): 410 calories, 7g total fat, 1g saturated fat, 90mg cholesterol, 300mg sodium, 63g total carbohydrates, 6g fiber, 4g sugar, 26g protein

Recipe source: Spend Smart. Eat Smart. (spendsmart.extension.iastate.edu/recipes)

Try A New Winter Sport

Skiing

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)

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