by Michelle | Jul 9, 2017 | Eat Well, Recipes
By Michelle Jenck, M.Ed., Coordinator Year of Wellness
Calories are a pretty big deal. If we don’t consume enough of them, we starve. If we get too many, we gain weight. Both can have very serious health consequences over time. Getting the ideal number of calories is the goal but that is easier said than done. In addition to taking in the right amount of calories, it is best if they come from nutritious foods.
Calories are basic energy units. Plants take in energy from the sun and use it to make carbohydrates so they can grow into things like grass, vegetables, fruit and other foods that animals and humans eat. Once consumed, the units of energy stored within that plant are used to meet the energy needs of that person or animal. For a child, this energy is used to help them grow. Every parent of a teenager can attest to their increased energy needs! All living beings use energy to perform basic body functions like regulating body temperature, digesting food, fueling muscles and even our brains.
The nutrients that provide us with energy, measured by calories, are fat, protein, carbohydrate and alcohol. If we prioritize getting our calories from healthy sources like fruits, vegetables, lean proteins and complex carbohydrates and minimize our “liquid” calories, we are well on our way to maximizing our nutrient intake.
How many calories a person needs typically ranges between 1600-3200 per day, depending on factors such as whether you are male or female, how old you are, and how much physical activity you do every day. An athlete will likely need more calories to fuel their extra activity. Also, people with more muscle mass can consume more calories because muscle tissue is very metabolically active. How many calories a person burns at rest is called the basal metabolic rate. This can lower with age, inactivity and loss of muscle mass. The good news is that increasing activity can increase the number of calories our bodies burn, even when they are at rest.
Getting the right amount of calories and being physically active are both important to maintain a healthy weight. Cardiovascular exercise such as brisk walking, jogging, swimming, biking, aerobics, and dancing can raise the resting metabolic rate when performed on a consistent basis. Weight training and other strengthening activities like yoga and tai chi increase muscle mass, which also raises resting metabolic rate for increased daily calorie burning.
To have the maximum health benefit, the CDC recommends adults get at least 150 minutes/week of moderate to vigorous activity. This is a good starting point for ensuring that you are burning enough of the calories you take in. If weight loss is a goal, reducing caloric intake and increasing activity levels is key. For more help and information, the YMCA, NCRD and OSU Extension all offer instructor led fitness programming.
Another great resource can be found at supertracker.usda.gov. The site offers calorie, activity and nutrition tracking resources as well as virtual coaching support to help you achieve personal goals.
Try this quick and easy (and lightened up!) version of a summertime staple: BBQ beans. Lower in sugar and sodium, you’ll save calories and love the flavor of this not-too-sweet side dish. Start with dried white beans to make this an economical option, which gets you 4 “wins” over the canned version: fewer calories, less salt, less sugar, and less expensive. A ¼ cup serving is recommended as a side dish, around ½ cup makes this a main dish. Use it as a healthy stand-in for any meal.
Homemade BBQ Beans for a Crowd
Recipe Source: Michelle Jenck
Number of servings: About 32 servings as a side dish (1/4 cup)
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
1 tablespoon unsalted butter
¼ cup chopped onion
3 garlic cloves
1/8 tsp chili powder
2/3 cup ketchup
2 tablespoons apple cider vinegar
2 tablespoons mustard
1 tablespoon Worcestershire
¼ cup brown sugar
¼ cup molasses
7-8 cups of cooked navy beans or Great Northern beans (start with 2 1/2 cup of dried beans), or 5 cans navy beans or Great Northern beans, rinsed (Can also use a medley of kidney, black or white beans)
pinch of cayenne (optional)
Directions
- Heat a pan over medium heat.
- Add butter and onion to pan. Cook, stirring often, until onion is lightly brown and softened, about 5 minutes.
- Add garlic and cook for 30 seconds.
- Remove from heat and add all remaining ingredients.
- Add salt and pepper to taste.
- Simmer for 10-12 minutes or until heated through.
by Guest | Jun 9, 2017 | Eat Well
By Allyson Gardner, Access to Local Food Program Coordinator & Rachel Pettit, Farm to School Program Coordinator at Food Roots
As the days become warmer and the sun shines more often, local farmers are busy getting ready for farmers market season! All of the farmer’s markets in Tillamook County are a great place to do some grocery shopping and connect with local growers. One of the best things about shopping at a farmer’s market is knowing that the produce for sale is often picked earlier that day so it is at the peak of freshness (and flavor)!
Choosing fresh produce at the grocery store or at the farmer’s market can be challenging sometimes, but there are things you can keep in mind to ensure that the fruits and vegetables you buy will taste great and store well if you don’t use them right away.
When shopping for produce look for firm, deeply colored fruits and vegetables. Avoid items that are wilted or bruised. These are signs that the produce isn’t very fresh or hasn’t been carefully handled. If you buy produce that is wilted or bruised, it may not taste as good and it definitely won’t last very long in your refrigerator before rotting.
Once you’ve brought your produce home there are a variety of ways to keep fruits and vegetables fresh until you want to use them. Some vegetables can be treated a lot like fresh flowers! Trim the bottoms of celery, heads of lettuce, and bunches of chard, kale, collard greens and chives. Place the trimmed produce in a bowl or cup with two inches of water and keep in the refrigerator. Rinsed plastic yogurt or sour cream containers are great for this.
Root vegetables like potatoes, onions and garlic need to be stored in a cool, dry space like the bottom of a kitchen cabinet or pantry. If you buy these vegetables at a farmer’s market, they might still have some dirt on them. Don’t rinse these vegetables until you’re ready to use them! Other root vegetables for sale at farmer’s markets like carrots, beets and radishes will often have the tops still attached. These greens are edible and make a great addition to salads, but if left on for too long the vegetables will rot much faster. Cut the tops off where they join the root and store them separately.
There are four farmer’s markets in Tillamook:
Manzanita: Laneda Ave & 5th Ave, Fridays 5:00pm-8:00pm starting June 9.
Tillamook: Laurel St and 2nd St, Saturdays 9:00am-2:00pm starting June 17.
Neskowin: Neskowin Beach Wayside, Saturdays 9:00am-1:00pm starting May 20.
Pacific City: Pacific City Library, Sundays 10:00am-2:00pm starting June 18.
A surprising item that you may find at market this summer is garlic scapes. They’re the curly tops that garlic sprout before they flower. Farmers harvest these to encourage the garlic to put more energy into their roots. A delicious way to uses these is to make Garlic Scape Pesto.
All of the markets accept EBT or Oregon Trail Card and participate in the SNAP at Market Program, which lets markets match a person’s SNAP benefits up to $10. This means someone who uses SNAP can get $20 worth of produce for only $10! If you want to learn more about this program or volunteer at one of the markets please contact allyson@foodrootsnw.org or call 593-815-2800.
Garlic Scape Pesto
Recipe Source: Allyson Gardener
Number of servings: 8
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
- 1 cup basil
- 2 cups chopped garlic scapes (Not a garlic lover? Try adding a little less)
- 1 cup olive oil
- ½ cup pine nuts or almonds (or use your favorite nut)
- 2/3 cup grated parmesan cheese
- 1 teaspoon salt
Directions:
Put the basil and garlic scapes in a blender. Pour 1 tablespoon of the oil, and blend basil and garlic into a paste. Add the nuts, Parmesan cheese, salt, and remaining oil. Blend until smooth. Serve with cooked pasta.
Note:
Are you wondering what else you can do with pesto besides as a sauce for pasta? Try spreading pesto on sandwiches and wraps. Make a quesadilla with mozzarella cheese, pesto, and slices of fresh tomatoes. Pesto can also be a great sauce with grilled fish, poultry, and meats.
by Guest | May 26, 2017 | Eat Well, Recipes
By Jessica Linnell, Assistant Professor of Practice, Family & Community Health, Oregon State Extension, Tillamook County
Looking at this recipe, you might be wondering: how does a berry cobbler fit in with Year of Wellness recipes for healthy eating? It certainly can, and here’s how:
•Enjoy it in small amounts to avoid consuming excess calories, added sugars, and saturated fat.
•Think about the meals you eat all day long and consider balancing other meals to limit calories, added sugars, and saturated fat. You’ve heard about breakfast for dinner, but have you thought about dessert for dinner?
•A healthy eating pattern includes foods that are high in nutritional value and this berry cobbler has some good stuff: wholesome fruit and dairy.
•Most Americans do not eat enough fruit and each serving of this berry cobbler provides one-half cup of berries, which can help you meet the daily recommendation of 2 cups of fruit per day.
•This recipe also provides ½ cup of dairy, which can help contribute toward your daily recommendation of 3 cups per day.
Give yourself permission to indulge in the season’s bounty of delicious berries in a tasty recipe provided to the Year of Wellness from Tillamook’s own Berry Patch Girls.
NOTE: From the Berry Patch Girls on May 10th – Hi Berry Lovers!
We just had conversation with our berry farmers, and they’re saying berries should be ripe and ready somewhere between June 6-10! Yum! ????
Remember: This season, you will find us on the farm located at 2425 McCormick Loop. We’ll be there weekdays from 11:30 a.m. until berries are sold out. Saturday’s, beginning June 17th, we’ll be at Tillamook Farmers’ Market.
Looking forward to seeing all of you, our berry good friends!
Berry Cobbler
Recipe Source: Berry Patch Girls, Carol Marie Leuthold
Number of servings: 12
Time for preparation (including preparation and cooking): 1 hour 15 minutes
Ingredients:
6 cups berries (any type of berries, fresh or frozen. If using frozen, thaw before using).
2 cups flour
2 cups sugar
3 teaspoons baking powder
1 teaspoon salt
2 cups milk
1 cup butter (melted)
Directions:
• Preheat oven to 350 degrees.
• Whisk flour, sugar, baking powder, and salt in mixing bowl; set aside.
• Melt butter in microwave.
• Drizzle 2 tablespoons of the butter into a 9 x 13 baking pan.
• Mix milk and remaining melted butter with dry ingredients.
• Add the berries to the baking pan and spread evenly.
• Pour batter over top of berries.
• Bake 45-55 minutes until golden brown on top and berries are bubbling.
Note from Carol Marie: It’s wonderful, and wonderfully easy to make! You can use any berry or combination of berries. In the late summer or fall, try this recipe with fresh peaches.
by Guest | May 13, 2017 | Eat Well, Recipes
By Jessica Linnell, PhD, Family & Community Health, Oregon State University Extension Tillamook County
When I think of peas, I think about how they are most often the boring sidekick to the meat and potatoes. Growing up, any time we had steak and baked potatoes, or ham and mashed potatoes, there they were: a mound of mushy, deflated, army-green peas. It was only recently that I come to appreciate that this often overlooked (and sometimes disdained) vegetable, when prepared well, can add great flavor, texture, and nutritional value to meals.
There are many different types of peas. Green peas (also known as garden peas or English peas) grow in a pod but are “shelled” or removed from the pod for cooking or eating. When selecting fresh green peas, they should be plump and firm and not rattle around inside the pod. Snow peas (also called Chinese pea pods) should be flat with very small peas inside the pod. The pod and peas inside are eaten together. Sugar snap peas have plump, fleshy pod with peas inside. Both the pod and the peas inside are eaten together. They are crisp and snap like green beans when they are bent.
Fresh peas are in season from April through July and frozen and canned peas are available all year long. To store fresh peas, refrigerate them soon after picking or buying. Store them in an open bag or unsealed container. They should keep for about 3 days.
Frozen peas are excellent to have in the freezer since they keep for a long time, and you can add frozen peas without thawing into pastas, stews, and soups just before you serve it. For the best value, buy frozen peas in large bags that you can reseal, or portion out what you need in smaller freezer bags or containers. Frozen peas will keep in the freezer for up to 8 months. Keep them in a resalable freezer bag or container so you can use what you need and continue to keep the rest frozen.
When purchasing canned peas, look for ones that are low in sodium. If you want to cut more sodium, you can rinse and drain the canned peas and that can further reduce the sodium by about sixty percent. Canned peas keep for 2 years or longer, and be sure to check the use by date on the can.
Did you know that peas are a good source of vitamins A and C? You can take advantage of this great nutritional value by adding fresh, frozen, or canned peas to your meals. Peas make a great nutritional and delicious addition to your meals.
- Peas make a great addition to green salads.
- Try sugar snap peas with your favorite dip.
- Add peas to brown rice or barley pilaf.
- Add fresh or frozen peas to your favorite pasta dish, soup, or stew.
- Mix peas with other veggies and chicken or tofu for a stir-fry.
Creamy Pea Salad
Recipe Source: Debbie Lane, Oregon Food Bank
Number of servings: Serves 4-6 as a side dish
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
- 1 24 oz-bag of frozen peas, thawed*
- 1 cup celery, chopped
- ¼ cup red onion, finely chopped
- ¼ cup light mayonnaise
- ¼ cup non-fat plain Greek yogurt
- 1 teaspoon apple cider vinegar
- 1 teaspoon sugar
- ¼ cup cooked bacon, crumbled (optional)
- ½ cup sharp cheddar cheese, shredded
- Salt and pepper to taste
*Note: To thaw peas safely, thaw in the refrigerator or heat in a microwave using the defrost setting. Fresh or canned peas can also be used in this recipe but need a little preparation before adding them to the bowl in step 2. If using canned peas, drain and rinse them well with cold water. If using fresh peas, bring 2 quarts water to a boil, add the peas and boil them for 2-3 minutes until they are tender but not mushy. Immediately drain and rinse them in cold water to stop them from cooking.
Directions:
- In a large bowl, combine mayo, Greek yogurt, vinegar, sugar, salt and pepper.
- Add peas, celery and red onions and stir until well combined.
- Stir in the cheese and bacon crumbles.
- Refrigerate for at least 2 hours to chill before serving.
by Guest | May 6, 2017 | Eat Well
Rich Swanson has been a butcher for Safeway for over 25 years, in addition to being an avid fisherman and hunter; he is a master of the barbecue and smoker.
A family favorite – flankenstyle ribs, also known as Korean-style short ribs.
We have been lucky to always have a good, okay, a really good, selection of meat, fish and seafood, since my husband is a butcher (and we are all into fishing and hunting.) My years as Manzanita Farmers Market manager also provided access to great local beef, chicken, pork and lamb. We also know when there are meat bargains – and yes, there is a seasonality to meat, fish and seafood, and we are also experienced with preparing it in a variety of ways. Besides all the money we save by cooking our own meals, it’s also one of the highlights for our family to host friends for gatherings on a regular basis.
Now days, it’s a documented fact that cooking is something that not everyone is good at, enjoys or even knows how to do. And investing in a roast or seafood and being unsure how to cook it … can be downright intimidating. We are always finding new cuts of meat, ways of cooking, spices, rubs and marinades that we experiment with, too. At the Swanson house, we approach each meal with no fear, and we are always planning the next meal. Like I said – we are lucky – and here we’ll share some “secrets” about selecting and cooking meat and seafood.
#1. ASK the butcher – if you aren’t sure about the cut, what you need or even what to do with particular meats – ask. “We have recipes, rubs, spices and can help you pick out the best option for the meal you want to cook,” said Swanson. “And, we do know how to cook.”
#2. Most of our go-to recipes are EASY. Really. “The biggest mistake people make is overcooking. And that goes for meat and seafood,” commented Rich. We mentioned that we do a little fishing (a lot of fishing), so we are blessed with a bounty of salmon, bottom fish and more. A foolproof recipe for cooking ANY fish fillet (salmon, cod, halibut): Preheat oven to 350 degrees 1-2 tablespoons olive oil (or butter) on bottom of pan, drizzle 1-2 tablespoons over top of fish and season with your favorite seafood/fish spice. We use lemon pepper on most fish or other “seafood” spice mixtures, such as Old Bay. Bake for 20 minutes, it will be done to perfection.
#3. Spices – be bold, be brave and try some different spices and blends. We are a garlic loving family, and I make our own flavored olive oil with dried peppers. Again, ask the meat department about spices. You might not want to buy a big container, but they will give you samples to try. Our latest favorite is a cilantro lime – yum! Another staple spice mix in our house is “Sea Sprinkles” which comes from local herbalist Vivi Tallman of Tallwoman Tonics. We purchase it in bulk, and use it on literally everything (accept beef), including vegetables, too. As it says on the bottle, “A Nehalem Valley adaption of gomasio, a traditional Japanese condiment … toasted sesame seeds, nori, dulse, kelp, nettles, oregano and rosemary.”
#4. Cooking methods – we use them all – baking, broiling, slow cooker, barbecue, open fire and frying! Our latest favorite is our 10” cast iron skillet. Here is one of those secrets – pan-searing. Hot and fast is the key. For steaks and even small roasts, on medium high, a couple tablespoons of olive oil about 5 minutes per side, then finish in a preheated 350 degree oven for 10-15 minutes for steak (longer 30 to 45 minutes for a small roast.) So easy, and with a well-seasoned cast iron pan (well worth the investment) clean up is easy, too. We mentioned overcooking, and over the years there’s been a lot of controversy about internal temperature of the meat. And yes, we do use a meat thermometer. The USDA recommends that doneness is gauged by temperature for poultry: 165; beef, pork, lamb: 145; fish/shellfish: 145; ground meats: 160. For those of us who really like good rare prime rib or tuna steaks, 145 is high. This is where the experience part comes in and a trick or two. When in doubt, rely on the thermometer, but know that this is for medium to medium well done meat.
#5. The “wiggle test” and the juices – for red meat, poke with a fork does it still wiggle? Are the meat juices running clear? We prefer our meat medium rare, so a little wiggle and clear juices – it’s done at our house. Same test for pork as well. For poultry, it’s pull a leg. When cooking a whole chicken, when the leg pulls away and the meat falls off the bone. Then, an important tip here – let the meat rest. Cover it and give it at least 5 minutes.
#6. Back to pan-searing – this is another great way to cook fish and seafood, especially scallops. Watch for specials when the large sea scallops are on sale, stock up (which is actually what we do when various cuts of meat are on sale – buy extra and freeze.) Back to cooking the scallops … Heat 1 to 2 tablespoons olive oil (I use our flavored hot oil or garlic oil) on medium high. Be sure scallops are thawed and dried. This is important for the caramelization. Season with sea sprinkles or lemon pepper. Cook about 8 to 10 minutes per side until the scallops develop a deep caramel color.
There are a lot more helpful tips that we can provide, which leads us back to #1 – ASK. Just ask about specials, recipes and unfamiliar cuts of meat and seafood. “Cooking and family meal times are highlights of the day at our house,” said Rich. It isn’t a chore (most of the time) and with a little preparation – having the right tools and ingredients — breakfast, lunch and dinner, can include healthy, affordable, delicious meats and seafood.
by Guest | Apr 22, 2017 | Eat Well
By Meghan Pientka, OSU Dietetic Intern, Oregon Dairy and Nutrition Council
Among the most lasting and powerful traditions in family life is one that seems to have more impact than almost any other – the family meal.
Family meals bring about family unity. Eating and talking together can help prevent behavior problems at home and school, can help reduce risk-taking behaviors like drinking and smoking, and may even help improve grades! When we eat together, we eat healthier foods and that leads to many other benefits, including making it easier for everyone to achieve a healthy weight.
Knowing how beneficial family meals are, the secret to making them a tradition for your family isn’t really a secret at all. Start with these three simple habits.
Habit #1: Making Meals Happen
Look for ways to add more family meals into each week. If evenings are too busy, breakfast or lunch on the weekends might work. Just keep trying to find the time and be a little flexible. Before you know it, family meals may even become a daily routine!
Try these ideas to help make mealtime happen:
- Keep it simple—collect go-to recipes that can help shorten meal prep time. www.foodhero.org is a great source of recipes, tips and ideas for meals.
- Choose ingredients that multitask—foods you can use for more than one meal can save time and avoid food waste. It takes the same amount of time to cook 2 cups of rice as it does to cook 4 cups! Save the extra for another meal in the same week.
- Just say no to take out—A recent study shows teens are two times more likely to become overweight or obese by eating just one weekly takeout or fast food meal. Use meal solutions like rotisserie chicken or pre-cut vegetables to get dinner on the table quickly without compromising nutrition.
Habit #2: Getting Kids Involved
This one is fun for everyone and it can happen anywhere — your kitchen, the grocery store or a backyard/community garden. Every activity can be a nutrition lesson. Kids can learn to sort foods into food groups. They can choose new foods they want to try from all colors of the rainbow. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.
Get kids involved in the whole mealtime—recruiting the kids to set the table, pour drinks, chop veggies, or stir the pot doesn’t just save time, it’s fun and it shows kids the value of cooking and eating together as a family. Everyone can help with the dishes, too!
Habit #3: Making meals easy and healthy
Planning meals ahead of time and making a list saves time and helps you pack meals with nutrient-rich food. So before you head to the store, think about these healthy ways to shop:
- Fill your cart with foods from each of the five food groups: grains, fruits, veggies, dairy and protein.
- Choose high-fiber foods like whole-grain breads and cereals, veggies, fruits, dry beans, nuts and seeds.
- Save money and cut down on sugar intake by drinking water instead of buying juice or soda.
- Make sure low-fat milk is in the fridge and on the table at mealtime.
Click here for more tips about nutrition and eating together form the Nutrition Council of Oregon.
Beef and Broccoli Stroganoff
Recipe Source: Nutrition Council of Oregon, Shared Meals
Serves: 4
Cook time: 20 minutes
Ingredients:
| ¾ pound |
Beef sirloin, thinly sliced |
| 2 ½ cups |
Broccoli florets |
| 10 |
Large mushrooms, sliced |
| 2 |
Green onions, sliced |
| 2 |
Cloves garlic, minced |
| 3 Tablespoons |
Flour |
| 1 cup |
Low-fat milk |
| 1 Tablespoon |
Soy sauce |
| ½ cup |
Dry white wine or water |
| 1 ½ cups |
Fat-free sour cream |
| ¼ cup |
Parmesan cheese, grated |
| 4 cups |
Cooked brown rice |
Directions:
- In a large nonstick skillet, stir-fry beef until browned
- Add veggies, onions and garlic. Stir-fry over medium heat 3-5 minutes
- Add flour and stir to coat all veggies
- Stir in milk and soy sauce; cook and stir until mixture is thickened and bubbly
- Add wine or water. Slowly add sour cream and parmesan cheese. Cook over medium heat until just heated through; do not boil
- Serve over rice
