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University of Maryland Extension programs are open to all persons without regard to race, color,

gender, disability, religion, age, sexual orientation, marital or parental status or national origin.

The calendar says Winter,

but the weather says, Its

Spring today and Fall tomor-row! And every now and

then, even Summer makes acameo appearance. Globalwarming or climate change-the debate is still on. Butthere should be no debateabout the temperatures offood for food safety.

There are some people whoare susceptible to the chang-ing weather and get sick eas-ily. When food is not cookedto its proper temperature orleft out too long, bacteria thatcause food borne illness canstart to multiply rapidly andpotentially cause people to

get very sick-especially those

who are very young, very oldor have weakened immune

systems.

With so many occasions forparties during the winter-Christmas, New Years and

the Superbowl-its especiallyimportant to follow some basicfood safety rules to be sure tokeep the party going.

Keep HOT foods HOT and

COLD foods COLD!Use hot platesor sterno cansbeneath cookedfoods or ice andice packs aroundcold foods to helpmaintain propertemperatures.

Dont leave food out for

more than 2 hours!-

Serve food in smallercontainers and frequentlyreplace food as needed tohelp minimize the time

that food sits out.

Clean before, during and af-

ter food preparation!-Keeping areas clean willhelp keep bacteria at bay!

Watch the clock and Check

the stickKnow propercooking times and use afood thermometer to besure that foods are cookedto their properinternaltemperatures.

For more food safety tips,

please visit:

www.fightbac.org;

www.befoodsafe.org;

www.foodsafety.gov

Consider your schedule.

When planning yourmenus and shopping list,think about how muchtime you will have forpreparing food in thecoming week. If its a laid

-back week, use the extra

Whatever your method ofplanning meals, here are somebasic tips:

Check what you have in

your refrigerator,

freezer and cupboards

that need to be used up,

and fill in your menu planusing these items first.This is your go-to list.

Serve what they like.

When you serve food yourfamily likes, you avoidwaste. Make a collectionof economical, nutritiousrecipes that your familylikes and serve them of-ten.

time to make meals ahead oftime and freeze them. If its

a hectic week, use some ofthe meals you stockpiledearlier or just keep it simple.Make sure everyone pitchesin, especially if youre hav-

ing a busy week.

Check newspaper ads. Uselocal store ads to check forweekly sales. As you get toknow the costs of items youpurchase frequently, youwill be able to quicklyidentify true deals.

SOURCE: Iowa State University Extension

Changing TemperaturesChanging Times

Contributed by: Monica Bland, EFNEP Educator

Meal Planning Basics

Contributed by: Kimberly Bryan, EFNEP Educator

A Healthier You!Winter 2012 Edition

EFNEP: ExpandedFood and NutritionEducation Program

A

Hea

lthierYou!

Winter2012Edition

EFNEP Baltimore City6615 Reisterstown Rd.

Suite 201Baltimore, MD 21215

Phone: 410-856-1850Fax: 410-856-1852

http://www.fightbac.org/http://www.fightbac.org/http://www.befoodsafe.org/http://www.befoodsafe.org/http://www.foodsafety.gov/http://www.foodsafety.gov/http://www.foodsafety.gov/http://www.befoodsafe.org/http://www.fightbac.org/

7/28/2019 EFNEP Newsletter - Winter 2012.pdf

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University of Maryland Extension programs are open to all persons without regard to race, color,

gender, disability, religion, age, sexual orientation, marital or parental status or national origin.

A typical turkey is ten pounds orlarger and that is a LOT of meat tocook with on a regular basis.

With chicken, a normal sized fryer isabout three pounds and perfect for afamily of 4-6 depending on how much

each person eats.To feed a family with three children,

I would often buy the smaller turkeyswhen they were on sale and use themlike chicken.

Last fall, a large retailer had turkeyson sale for $.48 a pound. That was a lotcheaper than most chicken so I boughtfive of them.

When I thaw a whole turkey, I cutthe breast meat into portions and cutchunks from the thigh so that the sizeof meat is more even and then can be

used in a variety of recipes.It is an inexpensive meat to buy

when you consider that a big bird actu-ally has a higher meat per bone ratio.If done right, a big old 25 lb. bird can

make 4-5 meals for a family of 4-6. Maybeeven more if you are creative.

I take those portions I cut and figure out howmuch I will need for one meal and that night Iprepare braised turkey with potatoes and gravyand a veggie.

The extra meat and carcass is roasted thenext day and I remove all the meat and freezeit in portions enough for one meal per pack-

age. If you simmer the bones inwater with veggies, herbs and spicesthen de-fat and freeze the broth inportions, you can use it all year longin soups, gravy, stew, or any appli-cation where broth is needed.

Ive used the meat in turkey chili,turkey salad sandwiches, hot turkeysandwiches, turkey noodle casserole.Many recipes come to mind.

If you watch the holiday foodsales, you can stock up on as manybirds as your freezer can hold and aslong as the packaging is intact, theywill remain good in the freezer for ayear or more although it is likelyyou will cook them in your favoriterecipe before THAT long.

Barbara Fisher, EFNEP Educator

Turkey Time: Year Round Options

Winter Nutrition Guide

When winter days are cold and you want to warm up fast, a bowlof soup or stew can certainly be appealing but theres no reason

to throw all your healthy eating habits out the window becauseits dark and cold outside.

Eat high-quality carbs

Listen to your cravings - there is a reason for them! In thewinter, with fewer sunny hours, your stored serotonin (the"feel-good" brain chemical) starts to decline. Your cravingsfor carbohydrate-loaded comfort foods are your body's criesfor more serotonin. But be careful when choosing carbohy-dratesto boost serotonin! Opt for nutritious whole grainsand choose high-quality carbs such as sweet potatoes, pump-kins, and squashes.

Love seasonal produce

Winter produce can be as exciting and colorful as summer

berries, and there are many healthy choices available. Workseasonal produce such as pomegranates, cranberries, citrusfruits, purple grapes, and orange root vegetables into yourmeals. You'll not only add color to your plate, you'll pack insome serious nutrition.

Consider Vitamin D supplementsIf you live in the north-ern hemisphere or wear sunscreen all the time, consider tak-ing Vitamin D supplements. Numerous studies have shownthat oral intake of 1000 IU Vitamin D can reduce the risk ofcolon, breast, and ovarian cancers by as much as 50 percent.Vitamin D can be found in fortified dairy products, fatty fish,

and egg yolks. But reaching the recommended levelthrough food alone is rather difficult. Therefore, the Ca-nadian Cancer Society recommends that all adults takeVitamin D supplements every day during the fall and

winter seasons. Be sure to speak to your doctor beforestarting any supplementation.

Nourish your cold

Despite numerous claims you may have heard, no dietremedy or supplement has been scientifically proveneffective at preventing cold and flu. However, studieshave shown that 1,000 mg ofVitamin Csupplementsmay make your cold milder and shorten it by half a day.In addition, there's a promising perk foryogurtlovers!A German study found that probiotics(as found in yo-gurt with active culture) may shorten your cold episodeby almost two days. So keep on eating those "friendly"

and healthy foods!

Source: www.HealthCastle.com

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