by Guest | Aug 3, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
- 2 packages of fully cooked chicken sausage (any flavor, such as sun-dried tomato)
- 4 bell peppers
- 4 zucchini
- 12 spears asparagus
- 2 medium red onions
- 6 scallions
- 12 fresh basil leaves, cut into thin slivers
- Salt
- Cooking spray
- Optional: wild rice or quinoa
Dressing:
- ½ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 3 garlic cloves (~2 tsp chopped garlic)
- 1 tsp dried oregano, crumbled
- 1 tsp ground cumin
- 1 tsp red pepper flakes
- 1 tsp Coleman’s dry mustard
- Juice of one orange
Directions:
- Preheat a grill to medium heat.
- In a small bowl, whisk together the vinegar, garlic, oregano, cumin, mustard, red pepper flakes, olive oil, and orange juice.
- Slice the vegetables: Cut the peppers into quarters, slice the zucchini into rounds (or lengthwise in half if using baby zucchini), snap off the tough bottom parts of the asparagus, cut the onions into wedges, trim the scallions.
- Brush the vegetables with the dressing (the extra dressing can be drizzled over the vegetables after grilling) and season lightly with salt. Add the vegetables to the grill or veggie basket and grill for 8 to 10 minutes, until tender.
- Place the chicken sausage on the grill and heat through for 4 to 5 minutes, turning frequently.
- Drizzle remaining dressing over the vegetables. Sprinkle with sliced basil.
- Serve warm or at room temperature, with the option to include a side of rice or quinoa.
Adapted from Diabetes Food Hub and Mario Batali Italian Grill
Photo Source: Adobe Stock
by Guest | Jul 26, 2022 | Recipes
Prep Time: 25 minutes
Ingredients:
- ½ cup fresh raspberries (pureed)
- ¼ cup white wine vinegar
- 1 tbsp pine nuts (or any other nuts)
- 1 cup fresh raspberries
- 4 cups mixed baby field greens
- 1 pinch black pepper
- ¼ tsp salt
- 1 ½ tbsp olive oil
Directions:
- In a small bowl, whisk dressing ingredients.
- In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.
Recipe Source: Diabetes Food Hub https://www.diabetesfoodhub.org/recipes/green-salad-with-raspberry-vinaigrette.html
by Guest | Jul 26, 2022 | Move Well
We may be coming in on the last month of summer, but there are still plenty of local, family friendly events taking place right here in Tillamook County (for free!) Whether it’s wandering down Laneda Avenue in Manzanita to enjoy the local poetry displays or joining a guided tour to learn about our salt marsh habitats, there is something for everyone over the next couple weeks. These opportunities make for a great excuse to round up some friends and family to enjoy the summer weather – and a huge thank you to the local organizations who are hosting these events for free!
Events Organized by Date:
Hoffman Center Poetry Walk by the Hoffman Center for the Arts
When and where: July 1st – 30th along Laneda Avenue in Manzanita
This Poetry Walk features fifteen poems celebrating summer at the coast and written by local poets. Poems are placed along nine blocks of Laneda Avenue in Manzanita, between the Visitor’s Center on 1st to the west and the architecturally beautiful Columbia Bank building at Classic Street to the east. This poetry walk is a fun and free event for all. You can also buy a chance to win one of the 18 by 24 framed poems for $10 per ticket – winners will be selected August 1st.
To learn more, visit https://hoffmanarts.org/events/poetry-walk/ or the Facebook page @Hoffman Center Manzanita
Mindfulness Walk by Tillamook County Wellness
When and where: Sitka Sedge Natural Area Parking Lot on Saturday July 30th at 9 am (for guide training) or 10 am (for mindfulness walk)
Join TCW for a guided morning walk-and-learn! Besides benefiting mental and physical health, mindfulness is free, with no gear to buy, and available to try any time. This is a 2 for 1 mindfulness event: From 9 am to 10 am, we will be leading a “guide training” for those who would like to learn how to share mindful walking techniques with your community. At 10 am, we will start the guided mindfulness walk at the Sitka Sedge parking lot trailhead. By the end of the walk, you will have the materials and knowledge to continue a mindfulness-based walking practice, and pass on the knowledge to friends and family.
To learn more, visit the Facebook page @TillamookCountyWellness for the event details
Salt Marsh Ecology Walk along Netarts Bay by Friends of Netarts Bay – Watershed, Estuary, Bay, and Sea
When and where: Sunday July 31st from 10 am to 2 pm at the Netarts Bay (4949 Netarts Hwy W)
Description: Join Friends of Netarts Bay – Watershed, Estuary, Beach, and Sea (WEBS) for a FREE event including a presentation and guided tour along the salt marsh at the southern end of Netarts Bay. Learn about the plants and animals that live in this unique habitat and the importance of this environment from the forest to the water’s edge. Discover how plants survive in a salty world and explore the succession of vegetation from the bay to the dunes. This event is free but registration is required.
To learn more, visit https://www.netartsbaywebs.org/events or the Facebook page @NetartsBayWEBS
Walk and Talk: Cape Falcon Marine Reserve by North Coast Land Conservancy
When and where: Thursday August 11th, 2022 from 10 am to 12 pm at the Devil’s Cauldron and Elk Flats Trail in Oswald West State Park
Description: Bring your binoculars and hiking shoes for a walk and talk on the Elk Flats Trail with both the NCLC Marine Program Coordinator Kirstin Bayans and Land Steward Eric Owen. Along the way, we will discuss the surrounding flora and fauna of Oswald West State Park and the Cape Falcon Marine Reserve. The walk terminates at the Devil’s Cauldron overlook. This program is free but registration is required.
To learn more, visit https://nclctrust.org/on-the-land/ or the Facebook page @nclctrust
This Way to Well-Being by Tillamook County Wellness
When and where: Multiple locations from April through October
There is no “right” path to wellness; it’s a journey that is unique to each person. We all have different interests that motivate us, as well as different challenges or barriers that prevent us from sticking to healthy habits. By looking at the things we want to do, we stand a much better chance of getting on – and staying on – a path to well-being. To help you navigate what that path might look like, we have developed a handy map of fun activities here in Tillamook County that have helped others improve their health and well-being. This activity is free and open to everyone. As an added bonus, visiting points along the map gives you a chance to win prizes!
To learn more, visit https://tillamookcountywellness.org/this-way-to-well-being-2/ or the Facebook page @TillamookCountyWellness
For more upcoming local events, keep an eye on the Tillamook Chamber of Commerce Community Calendar which can be found here: https://tillamookchamber.org/events/
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 | Jul 20, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 15 minutes
Cook Time: 20 minutes
Ingredients
- 1 ½ cups whole-wheat flour
- ½ cup sugar
- ½ teaspoon salt
- 2 teaspoons baking powder
- 1 egg
- ⅓ cup vegetable oil
- ⅓ cup nonfat or 1% milk
- ½ cup unsweetened applesauce
- 2 cups blueberries (fresh or frozen)
Directions
- Wash hands with soap and water.
- Preheat oven to 400 degrees F. Lightly grease the bottom of 12 muffin cups.
- In a large bowl, mix the flour, sugar, salt and baking powder.
- In a medium bowl, mix the oil, egg, milk and applesauce until smooth.
- Stir the liquid ingredients into the flour mixture until just moistened. Lightly stir in the blueberries.
- Fill each muffin cup about 3/4 full.
- Bake about 20 minutes, or until the muffin tops are golden brown. A toothpick inserted into the center of the muffin should come out moist but without batter.
Notes
- To avoid rancid whole wheat flour, store it in a container or bag that keeps the air sealed out. Keep in a cool dark area for up to 3 months or in the freezer for up to 6 months. Buy amounts that you can use within those lengths of time.
- A gravy ladle or large liquid measuring cup are great tools for pouring muffin batter into tins.
Variations:
- To use sweetened applesauce, remove about 1 1/2 teaspoons of sugar from the measured amount.
- To bake as a bread, use a greased 8- or 9-inch bread pan and bake at 350 degrees F for 45 to 50 minutes.
- No whole-wheat flour? Replace with all-purpose flour.
- Replace blueberries with another fruit. Try diced apples with 1 teaspoon cinnamon, fresh or frozen cranberries with 1 1/2 teaspoon orange zest, or diced bananas.
Photo and Recipe Source: https://www.foodhero.org/recipes/whole-wheat-blueberry-muffins
by Guest | Jul 13, 2022 | Eat Well, Recipes
If you’re like most Americans, you probably have a tough time keeping up with the recommended servings of fruits and vegetables you should be eating daily. Perhaps you were traumatized by your parents making you finish bland plates of steamed broccoli as a kid, or maybe you just find fruits & veggies to simply be… boring. Whatever the case may be, there’s no denying that these plant-based whole foods can pack a serious punch for your health in combating heart disease, Type 2 diabetes, obesity, and even cancer. In this list, we’ll cover ways that you can make fruit & veggie intake go from feeling like a chore, to something you love and adore! Here are 7 tips to help you eat the rainbow in your diet:
- Stock up, Pack up – If the age-old phrase “out of sight, out of mind” has any merit, then one of the easiest strategies you can apply in eating more fruits & veggies is to simply keep these foods present in your day-to-day life. Keep a bowl of fruit (Apples, bananas, oranges, or any of your favorites) where you normally find snacks at home. Stock bite-size veggies (ex. Baby carrots, cucumber slices, cherry tomatoes) in your fridge, and pack them with your lunch to add a refreshing companion to an on-the-go meal.
- Brighten up your Breakfast – Whether you’re a fan of sweet or savory options for breakfast, there are limitless ways to brighten up the first meal of your day with fruits & veggies. Use fresh or frozen fruit to top off cereal, yogurt parfait, pancakes, or even overnight oats. Eggs, cheese, and your favorite colorful veggies (ex. Peppers, onions, tomato) make the perfect trifecta of savory breakfast perfection – try this combo in an omelet, baked frittata, or even wrapped up with beans in a breakfast burrito.
- Mix it up with Smoothies – If you have a blender at home, then you have access to one of the most effective and delicious ways to enjoy fruits and veggies – smoothies! Start with a base of frozen fruit, then add your favorite milk, yogurt, or protein powder. For an added boost, you can sneak a handful of most leafy green veggies (like spinach) without major impact to the delicious fruit flavor of your smoothie. Smoothies are also a great way to repurpose produce that is nearing spoilage. Simply toss old bananas, strawberries, greens, and other fresh goodies in the freezer and enjoy for months in your favorite blended treat!
- Take your Snacks for a Dip – A quick way to spruce up virtually any fruit or veggie is to pair with a delicious dip! Dips can be savory or sweet, and enjoyed pre-made from your local grocery store, or prepared at home. Here are some of our favorites:
- Grill to Perfection – Grilling offers a unique way to enjoy your favorite veggies and fruits, and enhances flavor with high-heat caramelization. Simply place fresh produce of your choice on a preheated grill, and flip occasionally to ensure even cooking. Veggies that are perfect for grilling include corn, squash, zucchini, onions, and peppers. For fruit, halved peaches, pears, pineapple, and plantains are excellent choices.
- Reach Veggie Goals with Casseroles – Casseroles are easy-to-make, one-pot meals that provide the perfect vessel to hide multiple servings of veggies. What’s more, is that you’ll likely have plenty of leftovers for the next day or beyond! Here are some of our favorite casserole recipes to inspire your next one-pot masterpiece:
- Add Fruitful flare to your Baked Goods – Much like smoothies, baked goods provide an excellent way to not only increase fruit intake, but to repurpose fresh produce nearing spoilage. Fruit provides a sweet touch to hearty, whole grain treats, which offer plenty of servings to fit into breakfast and snack time. Here are some of our favorite fruit-tastic baked goods:
AUTHOR: Lewis Martin, Nutrition Director at the Oregon Dairy and Nutrition Council
Resources:
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
- For creative recipes using fruits & vegetables – https://foodhero.org/recipes/healthy-recipes
- For inspiration on using specific ingredients – https://foodhero.org/ingredients
