by Guest | Dec 29, 2017 | Eat Well, Recipes
Recipe Source: foodhero.org
Ingredients
2 cups grated cauliflower (about half a medium head)
1 egg
3 Tablespoons flour
1⁄4 cup low-fat cheddar cheese, grated
1⁄4 teaspoon salt
Directions
- Preheat oven to 400 degrees. Spray a baking sheet or line with parchment paper or foil.
- Grate cauliflower on large holes of a grater.
- In a medium bowl, combine cauliflower, egg, flour, cheese, and salt; mix well.
- Press mixture together to make about 15 small balls or logs; Place on the baking sheet with space between each ball or log.
- Bake for 20 minutes or until cooked through. For extra crispy tots, broil for an extra 2 minutes. Watch closely to avoid burning.
- Refrigerate leftovers within 2 hours.
Notes
· Texture will be best when freshly made.
by Guest | Dec 16, 2017 | Eat Well, Recipes
By Jessica Linnell, Asst. Professor (Practice), Family & Community Health, Oregon State University Extension Service
The holidays are when we gather to prepare and eat delicious foods with our families. However, eating healthfully during this time can feel like a monumental challenge. People often complain that eating healthfully during the holidays means having to avoid tasty treats and family traditions. Instead of thinking of this as a problem of “this or that”, why not do both? You can eat healthy while enjoying delicious family recipes, and here are a few tips. When planning celebration meals, update the family recipes with nutrient-dense foods like fruits, veggies, and nuts. Give your green beans a boost with almonds, or replace mashed potatoes with sweet potatoes. Do you love holiday cookies? Try this recipe that is packed with delicious and nutritious carrots, applesauce, and raisins, as well as the comforting holiday spices like vanilla, cinnamon, nutmeg, and ginger.
Recipe: Carrot Cake Cookies
Recipe Source: FoodHero.org
Number of servings: 48 cookies
Time for preparation (including preparation and cooking): 35 minutes
1⁄2 cup packed brown sugar
1⁄2 cup sugar
1⁄2 cup oil
1⁄2 cup applesauce or fruit puree
2 eggs
1 teaspoon vanilla
1 cup flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1⁄4 teaspoon salt
1 teaspoon ground cinnamon
1⁄2 teaspoon ground nutmeg
1⁄2 teaspoon ground ginger
2 cups old fashioned rolled oats (raw)
1 1⁄2 cups finely grated carrots (about 3 large carrots)
1 cup raisins or golden raisins
Directions
- Heat oven to 350 degrees.
- In a large bowl, mix sugars, oil, applesauce, eggs, and vanilla thoroughly.
- In a separate bowl, stir dry ingredients together.
- Blend dry ingredients into wet mixture. Stir in raisins and carrots.
- Drop by the teaspoonful on greased baking sheet.
- Bake 12 to 15 minutes until golden brown.
- Store in airtight container.
by Guest | Dec 9, 2017 | Eat Well, Recipes
By Debbie Braden-Lane, Branch Operations Specialist, Oregon Food Bank-Tillamook County Service
Some tasty and easy ways to eliminate food waste and save time and money, by utilizing leftovers! Especially during the holidays or after other family get-togethers, or big Sunday dinners.
- Sunday: Ham Dinner w/ German Potato Salad, Cooked Carrots and Applesauce
- Monday: Hot Ham and Cheese Sandwiches
- Tuesday: Ham and Bean Soup
- Wednesday: Scalloped Potato and Ham Casserole Dinner
- Thursday: Red Beans and Rice with Diced Ham
- Friday: Homemade Hawaiian Pizza Night!
On Sunday, bake a ham and prepare a German Potato Salad (this week’s YOW recipe, provided by Crystal Hayes), include cooked carrots and applesauce for your sides. (Reserve the ham bone as you will use it later in the week for a meal.)
For Monday make up some delicious hot ham and cheese sandwiches. Lay ham and assorted cheeses on a hoagie roll with mustard, wrap in foil and bake in the oven until the contents are hot and the outside of the rolls are slightly crispy. Yum!! This is delicious with a small garden salad.
For Tuesday evening, pick up a loaf of crusty bread and pair it with Ham and Bean Soup, made from the ham bone, great northern or navy beans, diced or shredded ham, celery, onion and carrots. If you don’t want to do a bread two nights in a row, make another garden salad for a soup and salad night!
Ahhhhhh, we are halfway through the work week! Yay! It’s all downhill from here. So, let’s get going on Wednesday’s supper…. Scalloped Potatoes with Ham Casserole. Total comfort food to help us get through the rest of the week.
You can either set up this meal in the crock pot so it’s ready when you get home from that long day … OR throw it together after work. You will need some of your leftover ham, thinly sliced potatoes, a white sauce and shredded cheese, if desired. Bake in the oven at 350 degrees until potatoes are at the desired tenderness. Serve with peas.
How about something really simple for Thursday night? Red beans and rice with ham. Good stuff right there.
Okay, we are heading into the weekend on a Friday evening. Pizza night! Make a Hawaiian pizza with ham and pineapple and add other toppings. Use your imagination and go wild with veggie toppings!
Note: By mid-week, if you notice that you are going to have excess ham for the rest of the week, this would be the time to figure out how much you will need to freeze and put it in the freezer. Or, if you can handle ham for breakfasts and lunches throughout the week, that is, of course, another way to use up your leftover ham. Also, please be careful seasoning your dishes with salt when using ham, as most of the time, the ham provides PLENTY of salt on its own.
There you have it… a whole work week of meal ideas using leftover Sunday dinner! Bonus – You won’t have to remember to get something out of the freezer every morning for dinner that night. I’m sure I’m not alone here!
ENJOY!
by Guest | Nov 24, 2017 | Eat Well
By Anne Goetze, RDN, LD, FAND, Oregon Dairy and Nutrition Council
At the Tillamook Year of Wellness Eat Well, Be Well workshop in March, more than 70 attendees sought expertise from registered dietitian Judy Barbe. In a recent follow-up with Judy, I asked her what she would most like to remind attendees. Her response was to nudge them toward the 3 goals (related to food, physical activity and environment) they set during the workshop.
“I had a great time in Tillamook last March when we focused on nutrition for the Year of Wellness. I’ve heard from some of the attendees and know they are making strides to live best. For most of us, there is always room for improvement. What you put on your fork, how you use your feet, who you connect with, and how you feed your soul are keystones to better living. This article is a perfect opportunity to check in and see how everyone is doing.”
We can all use a refresh on how to eat well and be well.
With food, activity and your environment, the choices you make now can improve your quality of life to live stronger, healthier and happier. Using the power of goal setting, small investments can make huge returns on improving your health. Start small with an easy change that leads to a bigger change over time. Think about where you are now in your health and well-being. Are you where you want to be? How could you make better food choices, do more physical activity, improve your environment and feed your soul?
Maybe it’s getting up early to walk your dog in the morning before leaving for work, or connecting with family and friends over a home-cooked meal. Perhaps it means slowing down and enjoying a warm latte on a cold morning. What about giving your plate a make-over with choosemyplate.gov? Making sure you get enough food from each food group (dairy, protein, grains, fruits and vegetables), most days, is a winning live best strategy.
We reached out to attendees of the conference to see what changes they have made to live best. Here’s what they have been doing:
“Decreasing sugar, taking stairs, parking farther away from the store.”
“Making smoothies with dairy milk.”
“Taking a break or a short nap.”
“I am making breakfast oatmeal in the rice cooker.”
“I have increased my daily activity. Sitting less. Moving more.”
“Cooking at home more.”
“I planned dinners for the week before grocery shopping.”
“Finished painting the outside of the house… big deal, I’m 73!!”
“Drinking more water intentionally.”
“I have begun doing brief high-intensity-interval workouts.”
Need some ideas or motivation? Get started with or refresh your own Eat Well, Be Well goals at http://www.livebest.info/
Judy created a free, 5-day High Five Fiber Challenge you can join by clicking this link (http://eepurl.com/c3XHxL). You’ll get tips and tools, resources and recipes to create your own roadmap to meet your fiber goals. Don’t ya? Won’t ya? Seriously, it’s only 5 days.
by Guest | Sep 23, 2017 | Eat Well
By Heather White, Community Health Improvement Coordinator, Columbia Pacific Coordinated Care Organization
We all know that nutrition is incredibly important, especially for growing children. But how often do we think past the content of the meals we make our children, and think about the environments we serve those meals in? In all the big things we do for our kids: teaching them how to be a healthy adult, getting them through life’s big milestones and hurdles, and providing them their basic needs, the “little things” actually make a huge impact on who our kids turn out to be.
Research is clear across the board: Family mealtime is important. Having a consistent, supportive family mealtime can drastically reduce a child’s risk of substance use disorders, depression, suicide or suicidal thinking, obesity, and more. They can set our children up to have higher self-esteem and be more successful not only in school, but in their ability to form healthy relationships with family, friends, and colleagues. Not much of the research out there suggests that there’s any tricky magic formula to logistics: it doesn’t seem that it has to take place every night or for a specific length of time, but sitting down away from a TV to eat for 3 or more nights per week can help us build strong and lasting connections within our families. The food, the habits, the place, and more are up to us.
Family mealtimes can come in packages as diverse as our families, but some of the headaches we face may be very similar. Some of us may feel guilty for not having family mealtimes “often enough” because we are busy. Others may dread family meals because we anticipate arguments with our teens, or struggles with our toddlers over how much to eat, or because they remind us of the struggles we had with our families as children. Mealtimes can be a source of joy for you and your family, and can provide opportunities for your child to learn and grow in a safe place.
Charlie Slaughter, MPH, RD writes in his book Hungry for Love: Creating a Mealtime Environment That Builds Connection, Life Skills, and Eating Capabilities writes that it is never too late to try something new. Mr. Slaughter writes about the importance of healthy attachment and how mealtimes can be a great place to start, because mealtimes are about feeding our children (and receiving) four vital things: love, care, connection, and food. He argues that rather than focusing on the food as the most important thing, if we focus on allowing our children to make decisions about how much they eat of what you offer, having meaningful conversations, and giving and receiving love even when we tell each other “no” to foods or to behaviors that many things about parenting outside mealtime can become more joyful as well.
If you’d like to learn more about strategies for healthy mealtimes and other “small things” we can do to help our children grow, Mr. Slaughter will be giving a full day training at Tillamook Bay Community College from 9:30am-4:30pm on October 5th. It is open to parents as well as anyone who works with children. RSVP here: https://cosp_tillamook.eventbrite.com
by Guest | Sep 7, 2017 | Eat Well
By Jessica Linnell, Asst. Professor of Practice, OSU Extension, Family & Community Health
It’s time for fall salmon! If you are planning to catch your own or purchase from your favorite fishmonger, think about canning some to enjoy delicious salmon all year long. Having salmon on-hand can save time in preparing healthy meals. Canned fish is also great protein to have stored in case of emergencies.
Canned salmon can be used in many different dishes and the combinations are endless. Salmon and pasta is a great combination. Add canned salmon to macaroni and cheese. Canned salmon is a great addition to your favorite macaroni salad recipe for a great protein-packed lunch. Canned salmon and pesto sauce make a winning combination.
Canned salmon is also a great protein for salads. Consider making a Caesar salad with romaine lettuce, tossed with a dressing of egg yolks, olive oil, anchovies, and garlic, and then top with canned salmon, croutons and parmesan cheese. Another great way to enjoy canned salmon is in soups and chowder.
If you enjoy canning and would like to teach others, the Oregon State University Extension Office is offering a Master Food Preserver course beginning October 17th. This program trains and certifies adult volunteers in proper food preservation and safe food handling techniques. Course fees are $125 with volunteering, $250 without volunteering. Register at http://bit.ly/TillamookFoodPreservation. For more information call 503-842-3433 or email nancy.kershaw@oregonstate.edu.
The following is a Pacific Northwest Extension Publication recipe that is research-tested to ensure high quality and safety.
Recipe Title: Home-canned salmon
Recipe Source: Pacific Northwest Extension, PNW 194 Canning Seafood
Time for preparation (including preparation and cooking): 100 minutes for processing, plus additional time to catch and filet your fish
Ingredients & equipment
- Raw salmon
- Pressure canner
- Pint or half-pint jars
Directions:
These instructions are for plain, raw fish. To can smoked fish, see PNW 450 Canning Smoked Fish at Home. This recipe is for salmon, trout, and other fish, except tuna.
- Bleed and eviscerate fish immediately after catching (never more than 2 hours after they have been caught.) Chill the cleaned fish immediately and keep on ice until you are ready to can.
- If the fish is frozen, thaw completely in the refrigerator before canning.
- Before you can, remove the head, tail and fins. Wash fish carefully in cold water. Split fish lengthwise. Cut into lengths suitable for jars. (About ¾ pound of filleted fish will fill one pint jar.) The bones can be left in and the skin can be left on for canning, or they can be removed. For halibut, remove the bones and skin.
- Pack fish tightly into hot half-pint or pint jars, leaving 1-inch headspace. If desired, add 1-teaspoon salt per pint. Do not add liquids.
- Wipe rims of jars with a paper towel dampened with vinegar. Adjust lids.
- Process in a pressure canner as follows:
- Dial gauge pressure canner, in pint or half-pint jars:
Process for 100 minutes. Canner pressure should be 11lb at 0-2000 feet elevation, 12lb at 2001-4000 feet elevation, 13 lb at 4001-6000 feet elevation, and 14 lb over 6000 feet elevation.
- Weighted-gauge pressure canner, in pint or half-pint jars:
Process for 100 minutes. Canner pressure should be 10 lb at 0-1000 feet elevation, or 15 lb at 1000 feet elevation or above.
Notes: For more information on the use of pressure canners or to have your pressure gauge tested, visit the Oregon State University Extension Service office at 4506 3rd Street in Tillamook.
