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
by Guest | Jul 13, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 5 minutes
Ingredients
- 1 can (15 ounces) garbanzo beans, drained and rinsed
- 2 Tablespoons lemon juice (fresh or bottled)
- 1 ½ Tablespoons vegetable oil
- 2 Tablespoons water
- 1 clove garlic or 1/4 teaspoon garlic powder
- 1 Tablespoon tahini (sesame seed paste)
Directions
- Wash hands with soap and water.
- Place all ingredients in a blender.
- Blend until desired consistency (more time for smooth dip, less for a chunky dip).
- If hummus seems too thick, add 2 teaspoons water.
- Refrigerate leftovers within 2 hours.
OR
- Spread garbanzo beans on a large plate. Mash well with a fork until they are as smooth as you like.
- Mix with other ingredients in a small bowl.
- If hummus seems too thick, add 2 teaspoons of water.
- Refrigerate leftovers within 2 hours.
Notes
- Change the flavor by adding chili powder, chopped cilantro or parsley, or hot sauce.
- No tahini? Try Hummus (no tahini) recipe.
- Freeze extra lemon juice to use later.
- Cook your own dry beans. One can (15 ounces) is about 1 1/2 to 1 3/4 cups drained beans.
Photo and Recipe Source: https://foodhero.org/hummus-with-tahini
by Guest | Jun 29, 2022 | Recipes
This gluten-free and low-sugar dessert is great for summer holiday gatherings. Use red and blue berries for a patriotic flair or sliced kiwi, mandarin oranges, blueberries and pineapple for a colorful crowd-pleaser.
Number of servings: 8
Crust Ingredients:
- 2 cups almond flour
- ¼ teaspoon salt
- ¼ teaspoon baking soda
- 2 teaspoons vanilla
- 1 ½ tablespoon butter
- ¼ cup honey
“Sauce” Ingredients
- 1 package cream cheese (8 oz)
- ¼ cup sugar (or less)
- 1 teaspoon almond extract
Toppings
- Sliced Fruit and/or Berries
Directions:
- Mix crust ingredients with a spoon or hand mixer until well blended. Pour into desired pan (pie pan or 9 x 9) and press to form a bottom crust. Bake at 350° for 11-12 minutes. Let cool for 20 minutes before adding sauce and toppings.
- Blend cream cheese, sugar and almond extract until smooth and creamy. Once cooled, spread evenly over crust.
- Topped with sliced fruit and/or berries and refrigerate until ready to eat.
Options:
- Replace almond flour with whole wheat or regular flour
- Use strawberry cream cheese and omit or reduce sugar
- Double the recipe for a 9 x 13 pan
Source: Michelle Jenck
by Guest | Jun 28, 2022 | Move Well
As we approach the Fourth of July, many may be heading to the beach this weekend (visitors and locals alike) for their celebration destination. While there are many benefits to visiting the beach, such as space to hunt seashells and build sandcastles, ocean breezes to keep you cool, and opportunities to build a bonfire to warm you back up after the sunsets, there are a few tips we would like to share with you to help you prepare for a safe and enjoyable day at the beach!
And remember, fireworks are prohibited on Oregon beaches and in some coastal towns, so be sure to check local regulations and make a plan to enjoy your fireworks before you head to the beach or choose an alternative activity to celebrate the holiday instead.
Water Safety:
- Be alert for sneaker waves, powerful waves that can “sneak” up on you and often contain debris such as driftwood which can seriously injury you and carry you out into the ocean.
- Never turn your back to the ocean. Be aware of the weather forecast, sunset time, and tide schedule.
- Wear a lifejacket and be cautious if you choose to go into the water. Even on a hot day, the Pacific Ocean remains at a cool temperature. As noted by the CDC, hypothermia can occur in any water temperature below 70°F.
- It is best to use the “buddy system” when visiting the beach – travel with a friend or family member and stay together. Never let children play in the ocean without adult supervision.
- If you see someone in trouble in the water, call 911 and remain in the spot you first saw them until first responders arrive – this will help the first responders in their rescue plan.
Bonfire Safety:
- When choosing your beach bonfire spot, make sure you are at least 50 feet away from any beach grass.
- Build your fire no larger than your beach chair (about 2 feet by 2 feet in size).
- Avoid using driftwood for your fire due the unpredictability of how long it will burn. It is best to bring your own wood or buy firewood from a local vendor or store.
- Never leave your fire unattended. When you are done enjoying your bonfire, use water to fully extinguish your fire until all red embers are out. Avoid covering your fire with sand – this may not fully extinguish your fire and could injure another beachgoer if they step on your covered fire.
Food and Drinks:
- Bonfires provide a great opportunity to get out your roasting sticks and enjoy some wood-fire treats. Vegetables such as zucchini, peppers, mushrooms, and cherry tomatoes can all be easily roasted over the fire and add healthy options to your bonfire meal. Have a cooler? Bringing fresh fruit is a great way to add sweets to your trip. Check out our 4th of July special recipe “Fourth of July Fruit Pizza.”
- Pack out what you take in. Many beaches do not have public trash cans available. Make sure you take all your garbage and containers with you when you leave the beach. Packing a bag for trash can make cleaning-up your beach area easier.
- Pack plenty of water for your beach trip. If you are 21 years of age and older and are considering consuming alcohol, check with local city/county regulations on alcohol consumption policies. Do not leave used containers on the beach. Plan ahead of time for a sober ride home, even one drink can impair driving. The National Highway Traffic Safety Administration (NHTSA) reports that from 2015 to 2019, there were 1,339 drivers killed in motor vehicle traffic crashes over the Fourth of July holiday period — 38% of the drivers killed were drunk. If you see an impaired driver on the road, safely pull over and call 911.
Parking and Crowds:
- Anticipate larger than normal crowds at the beach. Use the Tillamook County Trails and Recreational map on the Tillamook Coast website to find alternative spots if your go-to destination is very popular. Tillamook County has 137 beach and water access spots!
- Plan ahead if you plan to drive and park your car. You may not be able to park close to a beach entrance. If you have to walk further to the beach, check the distance to make sure it is feasible for yourself and consider how/if you will be able to take your beach gear with you. Do not park in fire lanes or block driveways.
Did you know that three towns in Tillamook County offer FREE wheelchairs for the beach? Contact the Manzanita, Rockaway and Pacific City visitor centers for more information on how to use these wheelchairs for your visit.
Wishing all a safe and happy Fourth of July!
For additional resources on visiting the beach safely go to Tillamook Coast and Cannon Beach Rural Fire Protection District websites.
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.
