Tips for Healthier Tailgating

The following Family & Consumer Science article printed in the Fall 2017 edition of the quarterly Oldham County Extension newsletter.

oldham county fall news

Healthier Tailgating

Football season is here! Across the state, many Kentuckians will mark the season by getting out their tastiest tailgating recipes and firing up the grill. Unfortunately, some tailgating favorites like hamburgers, hot dogs, chicken wings, and potato chips can cause you to pack on the pounds while cheering for your team. Consider the tips below to help you make healthier choices this season.

  • Include vegetables in the game plan. Cut them up and serve them with a low-fat dip or hummus. You can also grill them and serve as a side to your main course.
  • Grill leaner meats like ground turkey, pork or chicken breasts for main courses.
  • Choose water whenever possible. Alcohol and sugar-sweetened beverages contain a lot of calories and won’t quench your thirst on those hot weekends that are typical of late summer and early fall.
  • Substitute fresh salsa and either pita bread or baked chips for nachos and cheese. Below is a Plate It Up recipe for a healthier salsa option.
  • Use lean beef or ground turkey to make chili.
  • Serve a fruit-based dessert like fruit kabobs or fruit salad.

More healthy recipes and ideas that use local ingredients are available through Plate It Up! Kentucky Proud, a partnership of the University of Kentucky Cooperative Extension Service and Kentucky Department of Agriculture. They are available online or by contacting the Oldham County Extension office.

healthy recipes

Cucumber, Corn and Bean Salsa

Ingredients:

  • 2-3 large cucumbers
  • 2 tomatoes
  • 1 yellow bell pepper
  • 1 small red onion
  • 1/4 cup chopped fresh cilantro
  • 1/2 cup black beans
  • 1/2 cup fresh whole kernel corn, cooked
  • 1 ounce package dry ranch dressing mix
  • 1/8 cup cider vinegar
  • 2 tablespoons sugar, optional

Yield: Makes 20, ½-cup servings

Directions: Wash all vegetables. Finely chop cucumbers, tomatoes, pepper, and onion. Combine in a large mixing bowl with chopped cilantro. Drain and rinse beans and add to chopped vegetables. Add corn. If using canned corn instead of fresh, drain off liquid prior to adding to vegetables. In a small bowl, mix together ranch dressing packet, vinegar, and sugar. Pour dressing over vegetables and mix well. Serve immediately or refrigerate until chilled.

Nutritional Analysis: 50 calories, 0 g fat, 130 mg sodium, 7 g carbohydrates, 2 g fiber, 70% Daily Value of Vitamin C, 6% Daily Value of Vitamin A

Written by Janet Mullins, University of Kentucky Extension Professor. Edited by Lauren State Fernandez, Oldham County Extension Staff Assistant.

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Tips for Getting (and Staying) Healthy

healthy lifestyle

Create & Keep a New Healthy Habit

Adult Health Bulletin

Habits can be good or they can be not-so-good. Have you ever tried to change one of your not-so-good habits, only to go back to your usual routine? It can be hard to keep up the motivation for a change in behavior.

Here are a few tips to keep in mind when you are trying to create and keep a new, healthy habit.

Building Healthy Habits Tips #1

It does not have to be “all or nothing.” Many times when we start to change a behavior, we tend to think that we need to be perfect 100 percent, with no slip-ups. Staying motivated at that pace is hard, especially if you are trying to change too many things at once. Instead, start small. If you want to start walking, find a time for just 10 minutes and build up to 30 minutes. If you want to start eating healthier, choose one meal a day to start. Pack a healthy lunch from home instead of getting lunch from a fast food place.

Just remember that you do not have to do everything all at once.

Building Healthy Habits Tips #2

Be creative. It can be hard to find the time to make healthy habits. If you get creative, you may be able to get a little “extra” accomplished. Instead of looking for the best parking spot, park in the back of the lot and walk, or take the stairs rather than the elevator. If focusing on making healthy food choices, pack your favorite fruit as a treat for that midday slump, or add green vegetables to a smoothie. These little boosts will help you reach your goal.

Building Healthy Habits Tips #3

Be patient with yourself. Creating and sticking with a new health habit is hard. And remember that it can take time to see results when making a change. You could write down your actions and keep track of successes and areas for improvement. Don’t forget to celebrate the successes that you have. Small successes can add up to big changes!

happy healthy lifestyle

Changing habits is very difficult. When trying to create and keep a new health habit, think about starting small to achieve your goals, be creative in changing your habits, and be patient with yourself as you strive to develop a healthier lifestyle.

Written by Nicole Peritore, Kentucky Extension Specialist for Family Health. Edited by Connee Wheeler, Senior Extension Specialist, and Lauren State, Oldham County Extension Staff Assistant. Source material from the Mayo Clinic.

Fun Summer Activities for Teens

Challenge Your Teen’s Brain over Summer Vacation

While many adolescents look forward to summer vacation, it is not uncommon for them to quickly grow bored. Bored teens often turn to television and electronics. With a little encouragement, however, a teen can transform a bored brain into one that is healthy and active, and in turn, create a most memorable summer vacation.

Activities that can keep your teen happy, fit, and healthy include:

  • Spend time as a family. Go on vacation or create “stay-cations” to explore your own community or state.
  • Hold family/neighborhood Olympics. Create a day (or weekend) of fun physical and mental activities that can played on teams. Have contests and medals.
  • Go for a hike, bike ride, or find other ways to be physically active. Explore new trails, terrain, or a nature center. Oldham County parks offer trails, picnic shelters, basketball courts, horseshoe pits, disc golf, and more!

ky tree park

  • Hold a family board game or card night.
  • Plan an outdoor movie night in the backyard.
  • Make food fun. Play “chopped” kitchen or “iron chef,” or put each member of the family in charge of planning a menu and making dinner as a family.
    Find new recipes on the Kentucky Proud website.

  • Volunteer as a family and get involved in the community. Soup kitchens, homeless shelters, churches, hospitals, nursing homes, libraries, and humane societies are often looking for help. Community service can provide a teen with a sense of accomplishment and purpose.
    Places to volunteer in Oldham County include Creasey Mahan Nature Preserve, the Humane Society of Oldham County, Mission Crestwood, Yew Dell Botanical Gardens, and more.
  • Start a garden. Use it for pizzas, salad, or flowers. Gardens offer both nutritional and psychological benefits.
  • Plan an event. Planning a party such as a back-to-school barbecue can teach a teen planning, budgeting, and organizing.

Written by Amy F. Hosier, Extension Family Life Specialist. Edited by Lauren State, Oldham County Extension Staff Assistant.

Reference: Witmer, D. (2017). 6 Types of Fun Summer Activities for Teens. Retrieved online May 18, 2017.

Broccoli a Great, Nutritious Option at Farmer’s Market

The following Family and Consumer Science article printed in the June 22, 2017 edition of the Oldham Era.

Farmers Market Broccoli

With June comes the start of summer and an abundance of fresh produce available at farmers markets across Oldham County. One in-season produce offering that you may not necessarily associate with late spring and early summer is broccoli.

Broccoli actually has two growing seasons in Kentucky. Kentucky growers began harvesting their first crop in May and will continue to harvest through early July. The second season ends with a harvest in the late fall.

You can steam, boil and microwave broccoli – or even enjoy it raw. As you will see in the Plate It up! Kentucky Proud recipe that follows, it can give a flavorful and healthy twist to popular summer dishes.

Broccoli is one of the most nutrient-dense vegetables that you can eat. It is a good source of vitamins A and C, beta carotene, folic acid and phytochemicals. Due to their high antioxidant levels, researchers recommend you consume several servings of broccoli and other cruciferous vegetables (like cauliflower, cabbage and Brussels sprouts) several times a week. A diet high in antioxidants can reduce your risk of developing some forms of cancer as well as heart disease.

When shopping at the market, choose broccoli that has tender, young, dark-green stalks with tightly closed buds. If you purchase about one and one-half pounds of broccoli, you’ll get four, one-half cup servings. Store broccoli, unwashed, in the refrigerator for no more than three to five days in a perforated plastic bag. Wash just before preparing to maintain its texture and prevent mold from forming.

Contact the Oldham County Extension office for more information on ways to prepare in-season produce and local farmers market offerings. Find Plate It Up! Kentucky Proud recipes online, or contact the extension office for recipe cards.

healthy broccoli recipe

Broccoli Grape Pasta Salad

Healthy Recipe

Broccoli Salad Ingredients

  • 3/4 cup diced pecans
  • 8 ounces whole grain pasta (bow tie or other)
  • 5 slices turkey bacon
  • 2 cups seedless red grapes
  • 1 pound fresh broccoli
  • 3/4 cup low-fat mayonnaise
  • 1/4 cup honey
  • 1/3 cup diced red onion
  • 1/3 cup red wine vinegar

healthy broccoli grapes recipe

Broccoli Salad Directions

  1. Preheat oven to 350 degrees Fahrenheit. Bake pecans in a single layer in a shallow pan for five to seven minutes or until lightly toasted and fragrant, stirring halfway through.
  2. Prepare eight ounces of pasta according to package directions.
  3. Cook bacon according to package directions. Cool and crumble into small pieces.
  4. Cut the broccoli florets from the stems and separate florets into small pieces using the tip of a paring knife.
  5. Slice two cups of grapes into halves.
  6. Whisk together mayonnaise, honey, diced red onion and vinegar in a large mixing bowl.
  7. Add broccoli, cooked pasta and grapes; stir to coat.
  8. Cover and chill for 30 minutes. Stir in bacon crumbles and diced pecans, just before serving.

Nutritional Analysis: 160 calories, 7 g fat, 1 g saturated fat, 5 mg cholesterol, 125 mg sodium, 24 g carbohydrate, 3 g fiber, 9 g sugar, 4 g protein.

Yield: 16, 1/2-cup servings

Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status or physical or mental disability.

Written by Heather Norman-Burgdolf, Assistant Extension Professor. Edited by Lauren State, Oldham County Extension Staff Assistant.

Recall Alert: Granola, Macadamia Nuts, Nut Butters, Dog Treats

The U.S. Food and Drug Administration (FDA) releases food and drug recall notices to help consumers stay informed. Sign up to receive email notifications of Recalls, Market Withdrawals, and Safety Alerts.

Wildway Grain-Free Granola Recalled

Wildway LLC issued a voluntary recall for multiple grain-free granola products. This recall follows notification by an ingredient supplier that one of the granola ingredients may be contaminated with Listeria monocytogenes. Listeria can cause serious (sometimes fatal) illness in children, the elderly, and other people with weakened immune systems. Symptoms may include high fever, severe headache, stiffness, nausea, abdominal pain, and diarrhea. Additionally, Listeria infections can cause pregnant women to suffer miscarriages and stillbirths.

Affected products can be identified by lot codes and “Best By” dates. These recalled granola products were distributed nationwide.

Product Size Lot Codes Best By
Wildway Apple Cinnamon Grain-free Granola
(UPC: 85866005190)
8 oz. 096
097
040618
040718
Wildway Apple Cinnamon Grain-free Granola
(UPC: 864352000015)
10 oz. 097 040718
Wildway Banana Nut Grain-free Granola
(UPC: 858660005176)
8 oz. 089
096
100
033018
040618
041018
Wildway Coconut Cashew Grain-free Granola
(UPC: 858660005183)
8 oz. 090
096
101
103117
110617
111117
Wildway Coconut Cashew Grain-free Granola 10 oz. 090
096
102
103117
110617
111117
Wildway Vanilla Bean Espresso Grain-free Granola
(UPC: 858660005206)
8 oz. 089
090
033018
033118

Wildway issued the following statement concerning this food recall:

We sincerely apologize for any inconvenience this may cause. Consumers should discontinue use of the product listed above and may return the product to the retail establishment it was purchased at for a refund. Consumers with further questions or concerns may call Customer Care at 1-844-617-8240 which is open 8:30am-5:30pm CST, Monday to Friday and you can leave a message after hours.

Kroger Expands Nut Recall

Kroger recently expanded the Simple Truth Dry Roasted Macadamia Nuts recall, originally recalled due to potential Listeria contamination. The recalled macadamia nuts come in a 12 ounce package. Consumers can find the expiration dates on the side of the clear plastic packaging: Dec. 09, 2017; Mar. 02, 2018; Mar. 03, 2018; or Apr. 07, 2018. The UPC is 11110-02478. Recalled nuts products were distributed between December 9, 2016 and June 13, 2017.

recalled macadamia nuts

This macadamia nut recall includes the following distributors: Baker’s, City Market, Copps, Dillons, Food 4 Less, Foods Co., Fred Meyer, Fry’s, Gerbes, Jay C, King Soopers, Kroger, Metro Market, Owen’s, Pay Less, QFC, Ralphs, Ruler Foods, Pick ‘N Save, and Smith’s.

If you purchased a package of recalled Simple Truth Macadamia Nuts, cease consumption of the affected product immediately.

Almond Bars Recalled

GoMacro initiated a recall of specific lots of MacroBars and Thrive Bars following a message from their almond supplier that the almond ingredient may be contaminated with Listeria monocytogenes. Recalled MacroBars and Thrive Bars may have been distributed (nationwide as well as internationally) to retail stores and via mail order and direct delivery.

recalled nuts bars

Name of Product Unit Size Best By Date UPC Lot Code
Coconut + Almond Butter + Chocolate Chips MacroBar 2.3 oz (65g) 1/3/2018,
1/10/2018,
1/16/2018,
1/26/2018,
2/6/2018
853555006689 3516,
3525,
3536,
3553,
3571
Coconut + Almond Butter + Chocolate Chips Mini MacroBar 0.9 oz (25g) 1/16/2018,
2/6/2018
853555006719 3537,
3570
Chocolate, Nuts & Sea Salt Thrive Bar 1.4 oz (40g) 2/6/2018,
2/9/2018
853555006504 3569,
3576
1.4 oz (40g) 2/6/2018 853555006528 3568

Recalled nut bars can be identified by “best by” dates, UPCs, and lot codes. These numbers can be found on the side panel of the products in question. Consumers who have bought products affected by this recall are encouraged to return them to place of purchase and exchange them for full refunds.

Nutty Infusions Recall Expanded

nut butter recalled

Specific lots of Nutty Infusions nut butters are being recalled due to possibility of Listeria contamination. The FDA found evidence that a supplier’s facility may have been contaminated during production of the nut butters. Only two flavors of the Ellyndale Nutty Infusions are affected by this recall: Roasted Almond Butter and Mango Chili Cashew Butter.

Description Lot Number Best By Date
Ellyndale® Nutty Infusions™ Roasted Almond Butter, 10 oz. plastic jars 2124119 2/18
Ellyndale® Nutty Infusions™ Mango Chili Cashew Butter, 10 oz. plastic jars 2125156 3/19

This is an expansion of a previous recall: original nut butter recall.

Frozen Scomber Fish Recalled

“The Duck” brand of “frozen steamed scomber fish” is under recall. During routine sampling, the New York State Department of Agriculture and Markets found that the frozen fish had not been properly eviscerated before it was processed. The viscera is the most likely part of the fish to cause concentrated amounts of Clostridium botulinum spores which cause botulism.

Botulism is a serious illness that attacks the nervous system. Botulism symptoms include double or blurred vision, drooping eyelids, difficulty swallowing, slurred speech, dry mouth, and muscle weakness. Symptoms usually show 18 to 36 hours after consuming contaminated food but can begin as soon as six hours after eating.

The recalled frozen fish have distributed to retail stores across the nation. The product in question comes in a styrofoam tray covered in clear plastic. The red label, which includes nutrition information, is marked “Product of Thailand.” UPC is 040459097206.

recalled fish

The FDA encourages consumers to return packages of steamed scomber fish to place of purchase. Questions may be directed to Willis Ocean Inc: 718-386-3053.

Protein Bars Recalled

Bulletproof 360 Inc is recalling specific protein bar and protein bite products due to a potential Listeria contamination. A cashew butter supplier recently discovered Listeria contamination in their facility. This recall is out of an abundance of caution, as the protein bars and bites were processed in a different part of the facility.

From April 7 to June 12, the recalled protein bars were distributed both to retail stores and online. All states may be affected as well as the following countries: Australia, Bahrain, Bermuda, Bolivia, Brazil, Brunei Darussalam, Canada, Cayman Islands, China, Finland, France, Germany, Guam, Hong Kong, Hungary, Iceland, Israel, Japan, Korea, Kuwait, Liechtenstein, Macau, Malaysia, Malta, Mexico, Monaco, Netherlands, New Zealand, Norway, Oman, Philippines, Puerto Rico, Romania, Saudi Arabia, Singapore, Spain, Switzerland, Taiwan, United Arab Emirates, United Kingdom, Virgin Islands (USA).

Consumers should view the protein product recall to determine whether or not they purchased recalled products. The company is shipping replacement protein bars and bites.

Dog Treats Recalled

Specific lots of Loving Pets dog treats are under recall due to potential Salmonella contamination. Salmonella is dangerous both to pets and the humans that handle the treats. Salmonella symptoms in humans include abdominal cramps, nausea, vomiting, diarrhea, and fever. Pets suffering from Salmonella infections may also exhibit diarrhea, fever, vomiting, and lethargy.

Check the dog treats recall on the FDA’s website to determine whether or not you have bought an affected product.

Rawhide Dog Chews Recalled

Multiple brands of rawhide dog chews are being recalled by United Pet Group after finding that certain facilities are using a quaternary ammonium compound mixture during the manufacturing process. The United States has not approved the compound for use in producing rawhide chews for dogs. It is, however, approved to clean food processing equipment.

Diarrhea and vomiting has been reported in connection with this dog rawhide recall. Consumers primarily complain of the unpleasant smell exhibited by affected products. Recalled dog rawhides were distributed to retail stores nationwide as well as through online outlets.

American Beefhide, Digest-eeze, and Healthy Hide were all included in the recall. Consumers should view the rawhide dog chews recall to identify recalled products.

June Food Recalls

The U.S. Food and Drug Administration (FDA) releases food and drug recall notices to help consumers stay informed. Sign up to receive email notifications of Recalls, Market Withdrawals, and Safety Alerts.

Aldi’s Cashews Recalled

Specifics lots of Southern Grove Cashew Halves and Pieces with Sea Salt are under recall due to potential contamination of glass pieces. The affected product comes in an eight-ounce (227 gram) canister. It may be identified by UPC code 041498179366 and best by date of 11/27/18 or 11/28/18.

Aldi cashews recalled

The recalled cashews may have been distributed to Aldi stores in Washington D.C. as well as Alabama, Arkansas, California, Florida, Georgia, Iowa, Illinois, Indiana, Kansas, Kentucky, Maryland, Michigan, Minnesota, Missouri, Mississippi, North Carolina, Nebraska, New York, Ohio, Oklahoma, Pennsylvania, South Carolina, South Dakota, Tennessee, Texas, Virginia, Wisconsin, and West Virginia.

Consumers should dispose of or return recalled packages of cashews for full refunds.

Queso Fresco Cheese Recall

Global Garlic Inc. recently expanded its recall of Queso Fresco cheese due to potential Listeria contamination. Listeria monocytogenes is an organism with the potential to cause serious (sometimes fatal) illness in children, the elderly, and other people with weakened immune systems.Symptoms include high fever, severe headache, stiffness, nausea, abdominal pain, and diarrhea. Additionally, Listeria infections can cause pregnant women to suffer miscarriages and stillbirths.

The recalled cheese products were distributed in Florida, Illinois, Kentucky, Louisiana, and North Carolina. Identify affected products with the following information:

  • Recalled “Queso Fresco / Whole Milk” products come in sixteen ounce, clear plastic packaging. The UPC is 8-96211-00235-9, and an expiration date of September 19, 2017 is stamped on the side.
  • “Queso Fresco x LB (Barra)/Whole Milk Cheese” products are weighted around five to six pounds. It comes in clear, plastic packaging, lacking UPC number. The expiration date is June 17, 2017.
  • Customers who have purchased the recalled cheese products may return them for full refunds.

    Kroger Snack Kits Recalled

    Chef Club LLC initiated a voluntary recall of Retail Snack Kits due to the possibility that they were contaminated with Listeria. Affected products were processed on May 30 and 31 and can be identified using information from the following table.

    Name of Product Brand Name Unit Size Use By Dates UPC Lot Codes
    Veggie Tray with Apples Fresh Selections by Kroger 6.25 oz (177g) 06/11/2017 & 06/12/2017 1111091544 7150KT8
    Fruit Tray with Carrots Fresh Selections by Kroger 7 oz (198g) 06/11/2017 & 06/12/2017 1111091451 7150KT5, 7151KT3
    Veggie Tray with Pretzels Fresh Selections by Kroger 5.75 oz (163g) 06/11/2017 & 06/12/2017 1111091477 7150KT6, 7150KT8
    Veggie Tray with Snap Peas Fresh Selections by Kroger 6 oz (170g) 06/11/2017 & 06/12/2017 1111091484 7150KT7, 7150KT8
    Veggie Tray with Ranch Dip Fresh Selections by Kroger 6.75 oz (191g) 06/11/2017 & 06/12/2017 1111091472 7151KT3, 7150KT6
    Snack Tray with Almonds & Apples Fresh Selections by Kroger 5.75 oz (163g) 06/11/2017 & 06/12/2017 1111091481 7150KT5, 7150KT7
    Snack Tray with Baby Carrots, Sliced Apples, Raw Almonds, and Cheddar Bar Club Chef LLC 5.75 oz (163g) 06/11/2017 & 06/12/2017 0 1727800703 7 7150KT6
    Snack Tray with Peanut Butter (Celery Sticks, Sliced Apples, Peanut Butter and Raisins) Club Chef LLC 5.5 oz (155g) 06/11/2017 & 06/12/2017 0 17278 00704 4 715KT6
    Snack Tray with Sliced Apples, Almonds, Raisins and Caramel Dip Club Chef LLC 4 oz (113g) 06/11/2017 & 06/12/2017 0 1727800701 3 715KT6
    Veggie Tray with Carrots, Celery, Broccoli Florets and Ranch Dip Club Chef LLC 6.75 oz (191g) 06/11/2017 & 06/12/2017 0 1727800702 0 715KT6

    The recalled snack kits may have been distributed to Kroger stores in Alabama, Arkansas, Georgia, Illinois, Indiana, Kentucky, Michigan, Mississippi, Missouri, North Carolina, Ohio, South Carolina, Tennessee, Virginia, West Virginia.

    Do not consume these recalled fruit and veggie trays. Questions can be directed to Club Chef at 866-458-3188.

    At the Farmers Market: Asparagus

    The following Family and Consumer Science article printed in the May 4, 2017 edition of the Oldham Era.

    Farmers Market Asparagus

    Oldham County farmers markets are opening for the 2017 season. Asparagus is one of the early-season crops many of our local vendors will have available.

    Harvested during April and May in Kentucky, asparagus is a nutrient-dense vegetable that you can eat raw, lightly boiled, steamed, stir-fried or grilled. It can be seasoned with herbs, butter, or Parmesan cheese to enhance its flavor. As you will see in the Plate It Up Kentucky Proud recipe below, it can also be an integral ingredient in many dishes.

    Asparagus is a good source of vitamin A, vitamin C, folate, and fiber. A half-cup serving of fresh asparagus (about six stalks) contains 22 calories, 2 grams of protein, and 4 grams of carbohydrates.

    When shopping for asparagus at the market, look for bright green stalks with tightly closed tips. The most tender ones are apple green in color with purple-tinged tips. A pound of asparagus will make four, one-half cup servings. It will keep a week or two in the refrigerator when kept upright with cut ends resting in water. You can also store asparagus in the refrigerator with cut ends wrapped in wet paper towels inside a plastic bag.

    Contact Chris Duncan, Oldham County Family and Consumer Science Agent, at (502) 222-9453 or crivera@uky.edu for more information on ways to prepare in-season produce. On the Oldham County Extension website, you can find more healthy recipes or find a market near you.

    healthy asparagus recipe

    Asparagus Ham Quiche

    Healthy Recipe

    Yield: 16 slices

    Asparagus Ham Quiche Ingredients

    • 1 pound fresh asparagus, trimmed and cut into half-inch pieces
    • 1 cup finely chopped ham
    • 1 small finely chopped onion
    • 2 (8-inch) unbaked pie shells
    • 1 egg white, slightly beaten
    • 2 cups shredded reduced-fat cheddar cheese
    • 4 large eggs
    • 1 container (5.3 ounces) plain Greek yogurt
    • 1/3 cup 1 percent milk
    • 1/4 teaspoon ground nutmeg
    • 1/4 teaspoon salt
    • 1/4 teaspoon pepper

    Asparagus Ham Quiche Directions

    Preheat oven to 400 degrees F. Place asparagus in a steamer over 1 inch of boiling water and cover. Cook until tender but still firm, about four to six minutes. Drain and cool.

    Place ham and onion in a nonstick skillet and cook over medium heat until lightly browned. Brush pie shells with beaten egg white. Spoon the ham, onion and asparagus into pie shells, dividing evenly between the two shells. Sprinkle one cup shredded cheese over the mixture in each shell.

    In a separate bowl, beat together eggs, yogurt, milk, nutmeg, salt and pepper. Pour egg mixture over the top of the cheese, dividing evenly between the two shells.

    Bake uncovered in a 400-degree preheated oven until firm 25-30 minutes. Allow to cool approximately 20 minutes before cutting.

    Nutritional Analysis: 200 calories, 11 g fat, 4.5 g saturated fat, 65 mg cholesterol, 370 mg sodium, 14 g carbohydrate, 1 g fiber, 3 g sugars, 10 g protein

    healthy asparagus recipe

    Educational programs of the Cooperative Extension Service serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expressions, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

    Written by Heather Norman-Burgdolf, Assistant Extension Professor in Dietetics and Human Nutrition. Edited by Lauren State, Oldham County Extension Staff Assistant.

    Summer 2017 FCS Events

    The following Agriculture & Natural Resources calendar printed in the Summer 2017 edition of the quarterly Oldham County Extension newsletter.

    All activities are held at the Oldham County Extension office unless otherwise noted.

    June FCS Calendar

    5 Homemaker Executive Board, 9:30 a.m.
    8 Canning Boot Camp, 6:30 p.m.
    9 Canning Boot Camp, 10:00 a.m.
    13 FCS Council, 10:00 a.m.
    16 Homemakers Club Reports due to Extension Office
    21 Dare to Care Cooking & Nutrition Class, La Grange Community Center, 1:00 p.m.
    30 Homemaker Volunteer Hours due to Extension Office

    July FCS Calendar

    4 Office closed for Independence Day
    10-12 Kids Cooking Camp
    19 Wednesday Quilters, 10:00 a.m. – 2:00 p.m.
    19 Dare to Care Cooking & Nutrition Class, La Grange Community Center, 1:00 p.m.
    24 County Fair Entry Day (Non-Perishables), 1:00 – 7:00 p.m.
    25 County Fair Entry Day (Non-Perishables), 9:00 a.m. – noon
    31 County Fair Entry Day (Culinary), 9:00 a.m. – noon

    August FCS Calendar

    1-5 Oldham County Fair
    6 County Fair Entry Check Out, Oldham County Fairgrounds, noon – 2:00 p.m.
    8 Extension Foundation, 9:00 a.m.
    16 Dare to Care Cooking & Nutrition Class, La Grange Community Center, 1:00 p.m.
    TBA Homemakers Council

    Drink Up For Good Health

    The following Family & Consumer Science article printed in the Summer 2017 edition of the quarterly Oldham County Extension newsletter and in the March 7, 2017 edition of the Oldham Era.

    Drink Up For Good Health

    We should drink water for good health, but some of us may not know why it is so important.

    More than two-thirds of our bodies are made of water. It helps lubricate our joints, and without water, our organs could not properly function. Water is also essential in helping us remove waste from our bodies.

    If you don’t consume enough water, you run the risk of becoming dehydrated. Dehydration can cause headaches, mood changes, fever, dizziness, rapid heartbeat, and kidney problems among others.

    The Centers for Disease Control and Prevention suggests adults consume between 91 and 125 fluid ounces of water each day on average. Individuals who choose water when they are thirsty and at meal time usually have no problem drinking enough daily. Water may also be consumed through healthy food choices like fruits and vegetables. Keep in mind that your daily intake amount can fluctuate depending upon your weight, age, sex, activity level, and certain medical conditions. You will also need to consume more water if you are in a hot climate, are physically active, running a fever, or losing fluids through vomiting and/or diarrhea.

    drink more water

    Below are some suggestions on how to increase your and your family’s fluid intake.

    • Keep a bottle of water with you.
    • Eat more foods with high water content like fruit and vegetables.
    • Add fruit to water for flavor.
    • Give children water when they are thirsty.
    • Choose water over sugar-sweetened beverages when eating out. Not only will you consume fewer calories, but water is free in most restaurants.

    Check out this Kentucky Proud Strawberry Green Tea recipe that could help you increase water intake.

    KY Proud Strawberry Green Tea Recipe

    Ingredients:

  • 13 cups water
  • 13 green tea bags, regular size
  • 1 pound fresh strawberries
  • 1 cup honey
  • 1 lemon, optional
  • Yield: 16, 8 ounce servings

    strawberry green tea recipe

    Directions: Wash strawberries and remove the tops. Chop the berries with a hand chopper in a large pot. Add water to the chopped berries and bring to a boil, stirring occasionally. Remove from heat and let mixture cool for five minutes. Add tea bags and submerge. Steep tea for two to three minutes. Strain the tea through a mesh strainer or cheesecloth-lined colander into a one gallon pitcher. Add honey and stir until dissolved. Chill and serve. Garnish with a lemon slice or fresh strawberry if desired.

    Nutritional Analysis: 70 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 19 g carbohydrate, 1 g fiber, 17 g sugar, 0 g protein, 30% Daily Value of vitamin C

    Source: Heather Norman-Burgdolf, University of Kentucky Extension Specialist in Food Nutrition

    Healthy Lettuce Tacos Recipe

    The following Family & Consumer Science article printed in the Summer 2017 edition of the quarterly Oldham County Extension newsletter.

    Lean Green Lettuce Tacos Recipe

    healthy lettuce taco recipe

    Ingredients:

  • 8 large lettuce leaves
  • 1 1/2 cup cooked brown rice
  • 3/4 cup fresh corn kernels
  • 1 cup canned black beans, drained and rinsed
  • 1 tablespoon olive oil
  • 3/4 pound extra lean ground beef
  • 1 small zucchini, chopped
  • 1 ounce packet low-sodium taco seasoning
  • 4 ounces low sodium tomato sauce
  • 1 tablespoon finely chopped cilantro
  • 1 teaspoon lime juice
  • 1 tomato, chopped
  • 1 small red onion, chopped
  • Yield: 8 servings

    Directions:

    Wash and dry lettuce leaves. Prepare rice according package directions. Cut corn off cob. Drain and rinse black beans. In a skillet, heat the oil to medium; add ground beef and begin to cook. When beef begins to brown, add zucchini, corn and black beans to skillet. Continue to cook until vegetables are tender and beef is done. Do not overcook. Add in taco seasoning and tomato sauce and heat through. Add cilantro and lime juice to the cooked rice. Place equal amounts of rice mixture and taco mixture into lettuce leaves. Top each taco with chopped tomato and onion.

    Nutritional Analysis: 180 calories, 4.5 g fat, 1 g saturated fat, 20 mg cholesterol, 350 mg sodium, 23 g carbohydrate, 4 g fiber, 5 g sugars, 12 g protein

    Source: Plate It Up! Kentucky Proud, University of Kentucky Extension