by Guest | Mar 22, 2023 | Eat Well
Gardening can be a wonderful hobby for enjoying fresh veggies and spending time outdoors, but it can also be intimidating to figure out how to get started as a beginner gardener. We recently talked with Sarah Ostermiller, a Tillamook County Master Gardener through OSU Extension, to learn more about her experience as a gardener and any advice she might have for those who want to try their hand this spring.
How did you originally get started in gardening?
I tell people that I do not remember a time I didn’t garden. My grandmother had a garden and when she babysat, we would be outside and she would hand me big seeds that a little kid could handle, and she would show me how to put them in the ground. And I was absolutely fascinated that they would turn into beautiful flowers or peas to eat. I was hooked from the time I was about 4 or 5 years old so when I retired, the first thing I did when moving here was take the master gardening training and I’ve been involved ever since.
What do you wish you had known when you first started gardening on your own?
Don’t over do it! I think the first garden I planted on my own was probably in college and I planted every seed I could find in a relatively small space and it got away from me. I didn’t have the time to take care of it, to weed it, or to preserve it after harvest. I think the best thing first gardeners can do is decide how much time they have and how much space they have, and then choose exactly what is the most special thing that they want to grow. Start small because it can be overwhelming.
I’m a vegetable gardener primarily, and any cold-weather crops are very easy to grow. So this time of year, you can start getting lettuce, radishes and peas started. Other cold crops like cabbages, broccoli, kales are also relatively easy to grow. “Cool weather crops” start easily in the colder soil in the colder early months of the summer.
What are some common mistakes that first time gardeners make?
Growing things that look good in the seed catalog but your family isn’t going to eat – if you have picky kids who don’t like vegetables, it might not be a good idea to grow kohlrabi but corn might be okay. The best thing to do is try to grow things that you or your household will eat and start with few things that you enjoy using in the kitchen. It may not be as exciting as growing something more exotic or unusual, but when it produces well and tastes good, there’s nothing more exciting than that.
What should people know about our climate when it comes to gardening on the coast?
There are two important things to know about your garden space: the weather and the soil. You could be at the beach and have more rain and wind and sandy soil or you could be up on the side of the coastal range and the soil is really forest loam where you get a full sun exposure. Those things make a big difference on what will grow well and how much time you have to grow things until it gets cold again. I always recommend that people try growing things in raised beds where they have more control over the soil and crops.
Do you have a basic overview of what you would tell someone who is just starting out?
The first step is deciding what exactly you would like to grow: vegetables, flowers, or maybe trees? Then spend a little bit of time doing some research: the local libraries have wonderful selections of gardening how-to books. And if you aren’t sure about what kind of soil you have and want to do a soil test, OSU Extension can help make recommendations on how to do that.
Another great way to get started is to talk to your friends and neighbors! If you walk by someone’s house while they’re out gardening, stop and chat with them. Gardeners love to talk about what they’re doing and they absolutely love to talk about their gardens so don’t hesitate to ask questions and then contact us if you have any specific questions.
How can folks utilize the resources and knowledge at OSU Extension?
The best ways to contact the Master Gardeners is to call the Tillamook County OSU Extension office or email directly at tillamook.mastergardeners@oregonstate.edu. People can also visit our website at https://tillamookmastergardeners.com/ and we can message through our Facebook page, the Tillamook County Master Gardener Association.
What do you enjoy most about working for OSU Extension?
Well I love gardening, but I’m also very conscious about wanting to do it well and right. You can go online and get all kinds of odd information about how to deal with problems or insects or diseases but it’s not necessarily the best sources for information. The Master Gardener training is developed to teach people science-based gardening and home horticulture, and that is what we use for making recommendations when faced with problems in the garden (such as a disease or insect attacking your garden). We want to make sure that the information we give out is scientifically based, research-based information. And that really is a good feeling, because you know that the information that you are providing somebody is going to help them make their garden work for them.
Is there anything else you would like to add?
I don’t think there is anything better then pushing a few small seeds in the ground and watching them come up and harvesting a bowl full of fresh vegetables to serve to your family. I find that to be just an absolute marvelous process and something everyone should do at least once in their lives. As a beginning gardener, you can get a couple pots and sprinkle a couple lettuce seeds or stick in a tomato plant and see if you like the process – you’ll have salad all summer long with just a pot and a small package of seeds. Trying it out in some containers or pots is a great way to get started.
We also have a “learning garden” at the fairgrounds. If you come in the main entrance where the reader board is and look to the right, there’s a garden there known as the learning garden. Anytime the fairgrounds are open, people can wander through and see what’s going on. Last year we put together a fairly extensive container garden of mostly vegetables. This year we’ll get started at the beginning of April and anyone can stop by to see what’s growing and get in touch with us when we’re there on Thursday mornings.
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 15, 2023 | Recipes
Prep time: 10 minutes
Cook time: 45 minutes
Makes: 8 cups
Ingredients
- ½ pound lean ground beef (15% fat)
- ¾ cup chopped onion
- 1 cup uncooked white rice
- 1 can (15 ounces) diced tomatoes (about 2 medium fresh tomatoes)
- 1 ½ cups vegetables fresh, frozen, or canned and drained (try one or more-zucchini, bell pepper, broccoli, corn, cauliflower)
- 1 ¾ cups water
- 1 ½ teaspoons chili powder
- 1 Tablespoon oregano
- 1 teaspoon salt
- ½ cup (2 ounces) shredded cheese
Directions
- Wash hands with soap and water
- Cook beef in a large skillet over medium-high heat (350 degrees F in an electric skillet) until no longer pink. Drain fat (see Notes).
- Add onion and cook until soft, about 3 to 5 minutes.
- Add rice, tomatoes, vegetables, water, and spices. Stir and bring to a boil.
- Reduce heat to medium low (250 degrees F in an electric skillet). Cover, and simmer for 20 minutes or until rice is cooked. Add more water if needed.
- Remove from heat. Sprinkle with cheese and cover for 1 to 2 minutes to allow cheese to melt. Serve warm.
- Refrigerate leftovers within 2 hours.
Notes:
- Try brown rice and simmer for 20 more minutes.
- Try ground turkey or 1 1/2 cups of cooked beans (a 15-ounce can, drained and rinsed) in place of beef.
- For extra flavor, in step 3 add 1/4 teaspoon pepper and 1 teaspoon garlic powder or 4 cloves of minced garlic.
- No oregano? Try chopped cilantro.
- Pour fat from cooked meat into a metal container. Let it cool, then dispose of it in a garbage can.
Photo and Recipe Source: https://foodhero.org/recipes/vegetable-and-beef-skillet-meal
by Guest | Mar 8, 2023 | Eat Well
We’ve all heard that we should be eating fresh fruits and vegetables as key portions of our daily meals – but at what cost? With food prices on the rise, preparing nutritious, well-rounded meals can seem like an extra strain not only on our available time but also on our wallets. Luckily, there are some strategies (and local resources!) that can help in getting the biggest bang for your buck in the grocery aisles.
- Plan ahead: Start simple by taking a look in your pantry and fridge to see what you might already have hiding in the back of a cupboard. Then try to plan a couple meals that you’ll be shopping for – a great resource for tasty, healthy, and budget-friendly recipes is the OSU Extension Food Hero website. They focus on sharing recipes that use easy-to-find ingredients and easy-to-follow directions to make healthy meals a little more stress-free.
- Consider meatless meals: Plant-based proteins like legumes, beans, lentils, or tofu are highly nutritious and often cheaper than meat at the grocery store. You might find that switching a meal or two each week to a plant-based protein like dried beans or legumes can help stretch your food dollars and still be tasty and satisfying. For preparation and cooking tips, Food Hero is a great resource, or a quick Google search will get you started.
- Shop smart: Try to stick to the list you created – you might find that eating a snack before shopping will help reduce any hunger-induced impulse buying! Look for any generic or store brand items that may be cheaper and utilize available coupons or sign up for rewards programs at your local grocery store. When debating between two of the same items that are different sizes, consider how much of the item you need or will use. Buying the larger item (or “buying in bulk”) can be a better deal for the amount you receive, but only if it’s an item that you’ll be able to use completely before it expires.
- Buy canned or frozen fruits & veggies: Fresh produce can make up a large part of a grocery bill, but canned or frozen fruits and vegetables can still provide plenty of nutrients for a better price. Just keep an eye out to avoid canned items stored in syrup or with added sugar or salt. For frozen items, look for those either stored without a sauce or labeled as “lightly sauced” to avoid extra sugar or salt.
- Utilize local resources: Food Roots is a non-profit that provides local fresh fruits and veggies, dairy and meat products here in Tillamook County. They are part of the Double Up Food Bucks program so if you spend $10 in SNAP/EBT, then they will provide another $10 of goods at no extra cost. And as an added bonus, SNAP shoppers can receive free delivery of Food Roots items, check out their website to learn more: https://www.foodrootsnw.org/
- Give yourself grace: There will always be weeks where things don’t work out quite as you hoped, and that’s okay! Remember to be kind and patient with yourself as you try out new things, and don’t feel like you need to change an entire lifestyle overnight – small steps can still have a big impact.
For inspiration, check out this quick weeknight dinner recipe from Food Hero:
Pasta with Greens and Beans
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 8 ounces pasta (try penne)
- 1 Tablespoon vegetable oil
- 3 cloves garlic, minced or 3/4 teaspoon garlic powder
- 10 ounces frozen spinach
- 1 can (15 ounces) diced tomatoes with juice
- 1 can (15 ounces) white beans, drained and rinsed
- ½ teaspoon salt
- ½ teaspoon pepper
- ½ cup grated parmesan cheese
Directions
- Wash hands with soap and water.
- Cook pasta according to package directions. Set aside.
- Meanwhile, heat oil in large skillet. Add garlic and cook on low (250 degrees F in an electric skillet) until soft.
- Add spinach, tomatoes with juice, beans, salt and pepper. Once the mixture bubbles, cook uncovered on low heat for 5 minutes.
- Add drained pasta and parmesan cheese to spinach mixture. Toss well and serve.
- Refrigerate leftovers within 2 hours.
Recipe Notes
- Substitute cleaned and chopped fresh spinach (about 6 cups).
- Try other greens, such as Swiss chard or kale instead of spinach. Be sure to clean greens well and cook them until soft.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Article Sources:
AUTHOR: Tillamook County Wellness
Other wellness questions? Email us at info@tillamookcountywellness.org. For more local health and wellness information, visit www.tillamookcountywellness.org or follow Tillamook County Wellness on Facebook and Instagram.
by Guest | Mar 1, 2023 | Lunch & Snack Recipes, Recipes
Prep Time: 20 minutes
Cook Time: 20 minutes
Ingredients
- 1 cup whole-wheat flour
- ¾ cup all-purpose flour
- ⅓ cup sugar
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 cup raisins
- ¼ cup butter, melted
- ⅔ cup buttermilk
Directions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F.
- Combine the flours, sugar, baking powder, baking soda and salt in a medium bowl. Mix well.
- Add raisins and mix lightly.
- In a small bowl, combine melted butter and buttermilk. Add liquid ingredients to flour mixture; mix gently.
- Spoon dough into 9 equal mounds on a greased baking sheet.
- Bake until well browned, 18-20 minutes.
- Serve hot or at room temperature. Best eaten the same day you bake them.
- Refrigerate leftovers within 2 hours.
Recipe Notes
- Substitute vegetable oil for the butter to reduce saturated fat.
- Try other dried fruit.
- Sprinkle with cinnamon before baking.
- Try mixing in 1 1/2 teaspoons grated lemon or orange zest (grate the outer colored part of the peel).
- No buttermilk? Place 1 Tablespoon of lemon juice or vinegar in measuring cup and fill to the 1 cup line with milk. Stir and let set to thicken slightly.
- Whole-wheat flour can be replaced with all-purpose flour.
Recipe Photo and Source: https://foodhero.org/recipes/buttermilk-scones
by Guest | Feb 22, 2023 | Being Well
February is all about love since the major holiday is Valentine’s Day. The focus is often about showing that special someone how you feel about them. But what about the relationship you have with yourself? How much love and kindness do you show yourself?
First, let’s define the difference between self-care and self-love, as these terms are often used interchangeably yet are actually different. While self-care and self-love are both classified as nouns, self-care is about the actions we take to show ourselves care and regard while self-love is defined as the “regard for one’s own happiness”, accepting ourselves fully, and treating ourselves with kindness. Both are essential, and you cannot have one without the other, yet self-care is action oriented and self-love is rooted in thoughts and feelings. Self-care is everything from brushing your teeth and good sleep hygiene to massages, pedicures, and other indulgences or pampering. Self-love is the inner and outer dialogue we have with and about ourselves, how we treat ourselves compared to others, and how we then allow others to treat us.
When you have love for yourself it means you have an overall positive view of yourself. It does not mean you are selfish, vain, or narcissistic, despite what some may believe. Self-love does not keep you from loving others or having empathy, it simply means that you treat yourself with the same love and kindness you would show others and do not prioritize them to your own detriment. It does not mean you think you are above making mistakes or having flaws, yet you still love yourself regardless of any imperfections.
Self-love does not mean you never have unpleasant feelings towards yourself either. That would be nearly impossible as we are human and experience a vast range of emotions. Yet when you have love for yourself, navigating more difficult or uncomfortable emotions becomes easier. In fact, in Emotional Freedom Techniques, an evidenced based modality used to help with emotional regulation and also known as EFT or tapping, the set up phrases end with “and I love and accept myself fully”. This helps build and strengthen neural pathways that support self-love and self-acceptance by “tricking” the brain into feeling more self-love.
Self-love also means that you do not sacrifice your own well-being for that of another. When you do not love yourself, you become susceptible to abuse, boundary violations, and manipulation. You stop practicing habits that promote or sustain good health. You speak to yourself in an unkind and negative way that erodes your self-esteem or causes you to be a people pleaser or perfectionist. You may make riskier choices or put yourself in harm’s way. Typically, if you do not have self-love, then you do not have a healthy self-care practice either. This may mean you are not eating healthy, getting good sleep, going to the doctor, paying bills on time, developing healthy and safe relationships, etc.. This is where self-care and self-love overlap. The better your self-love is, the better your self-care practice is and vice versa.
Self-love is also essential for us to build healthy relationships with others, pursue our bigger goals and dreams, and live a more fulfilling, vibrant life.
How do you begin to build a self-love practice?
Become aware of the messages you tell yourself, interrupt the negative ones, and begin to replace them with more loving, kind thoughts. EFT is a great tool for this and so are sticky notes with affirmations or kind messages placed where you can see them. Practice forgiveness and gratitude toward yourself. Put your needs first on your list and speak up about what you need, including asking for help. Set boundaries and know your core values. Honor your emotions and celebrate your strengths and wins(especially the little ones we often overlook, adulting is hard, some days putting on pants is a win). Have realistic expectations of yourself and let go of what you cannot control. Give yourself grace and compassion. And most importantly, build a sustainable self-care practice that allows and encourages you to take care of your whole self.
“How you love yourself is how you teach others to love you.” – Rupi Kaur
AUTHOR: Amanda Ferrat, Founder of Value Yourself Counseling LLC and Certified Advanced EFT Practitioner & Wellness Counselor
