by Guest | Feb 19, 2025 | Eat Well, Featured, Move Well, Recipes, Uncategorized
Written by Eva Foley, Oregon Dairy Council Intern
Did you know that your heart is the most important muscle for your overall health and well-being? This special organ delivers oxygen to your entire body and deserves the best treatment from you, its owner, to keep it working for a long, healthy life. Giving your heart some tender loving care starts with something you do every day: eat! This means that with each meal and snack, you can strengthen your health by making heart-smart decisions about the foods you eat. February is National Heart Health Month, so let’s dive into some savvy food choices that will make your heart happy!
- Fruits and vegetables: Plan to eat 2-3 servings of each fruit and vegetables per day. A good way to think about it is adding one fruit and one vegetable to each meal or snack. Picking fruits and vegetables that are in season usually means better flavor and texture and paying less at the store. Frozen or canned fruits (without added sugar or heavy syrup) and vegetables (without added salt or sauces) are just as nutritious as the fresh kind and will last longer.
- Dairy: Studies have shown that 2 servings per day of fat-free or low-fat dairy have a protective effect on the heart. Dairy is also an affordable addition to most diets and can be included in many recipes, both sweet and savory.
Lactose intolerant? Check this out: https:/www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition
- Fiber: The goal for fiber in a heart-healthy diet is 25-30 grams per day from foods. Both soluble (think oats and beans) and insoluble (think whole grains, fruits, and vegetables) are important to include. Increase fiber intake slowly over time to allow your body to adjust to the right amounts.
- Healthy fats: Including the right kinds of fats in your diet helps you feel satisfied after a meal and nourishes a healthy heart. Foods like avocados, nuts, and seeds supply healthy unsaturated fats, while limiting saturated fats (such as butter, coconut, and palm oils) is just as important.
- Lean proteins: The right kind of protein supports heart health by building stronger muscles and helping to control hunger between meals. Boneless, skinless chicken breasts, fish and seafood, and tofu are all great options. Remember, many dairy foods, vegetables, legumes, and nuts contain protein, too!
- Limit salt and added sugar: Limit sodium intake to 2300 milligrams or less per day and aim for no more than 25 grams of added sugar per day for women (36 grams per day for men). You can find how much sodium and added sugar a packaged food has per serving on the nutrition label. It’s important to remember that the sugars to limit are those that are added to a food (such as table sugar or high fructose corn syrup); sugars that are naturally part of fruits and dairy products should not be counted towards daily added sugar intake.
Helpful links:
Serving sizes/portions: https://www.myplate.gov/
Are you ready to get started with a heart healthy recipe? This comforting breakfast for all ages supplies fruit, dairy, and both soluble and insoluble fiber for a healthy start to your day. It’s easy to make ahead of time and portion out for a quick, on-the-go breakfast treat. Top with a serving of plain Greek-style yogurt to boost your dairy and protein intake.
Apple Spice Baked Oatmeal
Prep time: 10 minutes; makes 9 servings
Ingredients:
- 1 egg, beaten
- ½ cup applesauce
- 1 ½ cups nonfat or 1% milk
- 1 teaspoon vanilla
- 2 Tablespoons vegetable oil
- 1 apple, cored and chopped (about 1 ½ cups)
- 2 cups old fashioned rolled oats
- 1 teaspoon baking powder
- ¼ teaspoon salt
- 1 teaspoon cinnamon
- Topping:
- 2 Tablespoons packed brown sugar
- 2 Tablespoons chopped nuts (optional)
Directions:
- Wash hands with soap and water.
- Rinse or scrub fresh fruits under running water before preparing.
- Preheat oven to 375 degrees F. Lightly oil an 8×8-inch baking dish.
- Combine the egg, applesauce, milk, vanilla and oil in a bowl. Mix in the apple.
- In a separate bowl, mix the rolled oats, baking powder, salt and cinnamon. Add to the liquid ingredients and mix well.
- Pour mixture into baking dish and bake for 25 minutes.
- Remove from oven and sprinkle with brown sugar and (optional) nuts.
- Return to oven and broil for 3 to 4 minutes until top is browned and the sugar bubbles.
- Serve warm. Refrigerate leftovers within 2 hours.
Notes:
- Substitute other fruit for the apple. Try bananas, pears, blueberries or a mixture.
- Serve warm topped with vanilla yogurt.
Photo & Recipe Source: https://foodhero.org/recipes/apple-spice-baked-oatmeal
by Guest | Jan 31, 2025 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
Savor this vibrant and nutritious dish, packed with flavor, texture, and essential nutrients, whether as a main course or a side salad.
Ingredients
3 cups chopped kale (1 small bunch)
1 can (15 ounce) black-eyed peas, drained and rinsed
2 cups cooked quinoa
1 small red onion, chopped
1 bell pepper, diced (any color)
3 Tablespoons white distilled vinegar
2 Tablespoons vegetable oil (try olive oil)
1 teaspoon paprika
½ teaspoon black pepper
¾ teaspoon salt
Directions
- Wash hands with soap and water.
- Rinse fresh vegetables under running water before preparing.
- In a large bowl, combine the kale, black-eyed peas, quinoa, onion and bell pepper.
- In a small bowl or jar with a lid, combine the vinegar, oil, paprika, black pepper and salt. Stir or shake until combined.
- Pour mixture over vegetables and quinoa. Stir to combine and chill before serving.
- Refrigerate leftovers within 2 hours.
Notes
- Try other vegetables for the bell pepper such as chopped zucchini, hot pepper or tomato.
- For kale that’s easier to chew, chop pieces small then place in the bowl with a teaspoon each of oil and vinegar and a pinch of salt. Massage until soft with your hands, then continue with step 3.
- Try other cooked grains such as bulgur or wheat berries.
- For perfectly cooked quinoa, try the Food Hero Stovetop Quinoa recipe.
- Cook your own black-eyed peas from dry. 1 cup dry makes about 3 cups cooked. 1 can of black-eyed peas contains 1 ½ to 2 cups drained and rinsed black-eyed peas.
Resource: Recipe from Foodhero.org
by Guest | Dec 2, 2024 | Eat Well, Featured, Recipes
A rich and flavorful chili made with lean ground turkey, hearty beans, and a blend of aromatic spices!
Ingredients
1 teaspoon vegetable oil
1 pound lean ground turkey (15% fat)
⅔ cup chopped onion (about ½ medium onion)
½ cup chopped green pepper (about 1 small pepper)
2 cloves garlic, minced or ½ teaspoon garlic powder
1 can (15 ounces) kidney beans, drained and rinsed
1 can (15 ounces ) great northern beans, drained and rinsed
1 can (16 ounces) pumpkin
1 can (15 ounces) crushed tomatoes
1 can (15 ounces) low-sodium broth
½ cup water
2 Tablespoons packed brown sugar (optional)
1 package taco seasoning mix (1.25 ounces)
To make gluten-free, choose gluten-free options for broth and taco seasoning.
Directions
- Wash hands with soap and water.
- Rinse fresh vegetables under running water before preparing.
- In a large saucepan, heat oil on medium heat.
- Add ground turkey, onion, green pepper and garlic.
- Cook and stir, breaking meat apart until it is brown and vegetables are tender.
- Stir in the beans, pumpkin, tomatoes, broth, water, brown sugar and taco seasoning.
- Bring to a boil. Reduce heat, then cover and simmer for 1 hour.
- Refrigerate leftovers within 2 hours.
Notes
- Broth can be made at home, purchased in a can or box, or made using bouillon. For each cup of broth use 1 cup very hot water and 1 teaspoon or 1 cube of bouillon.
- Use leftover turkey cut in bite-size pieces instead of ground turkey. Sauté the vegetables, then add the turkey with the other ingredients.
- No Taco Seasoning? Mix together 1 Tablespoon chili powder and 1 teaspoon each cumin and oregano. Add some red pepper flakes if you like it spicier.
- This recipe can be made in a 5-quart or larger slow cooker for extra convenience. Put cooked ground turkey mixture and all other ingredients into the cooker, cover and cook on LOW for 7 to 9 hours or on HIGH for 4 to 5 hours.
Recipe from foodhero.org
by Guest | Nov 15, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
Ingredients
Butternut Apple Filling Ingredients:
1 small (about 1 pound) butternut squash
3 medium tart apples, sliced
2 Tablespoons lemon juice
½ cup packed brown sugar
1 Tablespoon corn starch
1 teaspoon ground cinnamon
½ teaspoon salt
Oat Topping Ingredients:
½ cup all-purpose flour
½ cup oats (old fashioned rolled or quick-cooking)
¼ cup packed brown sugar
¼ cup butter, melted
Directions
- Rinse or scrub fresh fruits and vegetables under running water before preparing.
- Heat oven to 375 degrees F. Lightly grease a 13×9-inch baking dish.
- Peel squash and cut in half lengthwise; discard seeds. Cut squash into thin slices.
- In a large bowl, stir together the filling ingredients until well mixed.
- Pour filling into baking dish. Cover and bake for 20 minutes.
- In a medium bowl, stir together brown sugar, flour and oats. Mix in the margarine or butter and set aside.
- Remove baking dish from oven and sprinkle topping over filling. Return uncovered dish to oven.
- Bake 25 minutes longer or until squash and apples are tender and topping is lightly browned. Serve warm.
- Refrigerate leftovers within 2 hours.
by Guest | Oct 18, 2024 | Eat Well, Featured, Lunch & Snack Recipes, Recipes
This festive combination of high-fiber whole wheat flour and canned pumpkin, creamy high-protein Greek yogurt, and a delicious medley of fall spices will give your little ghouls and goblins the energy they need for all their fun-filled Halloween activities! These pancakes are easy-to-make, wholesomely nutritious, and packed with your favorite flavors of the Fall season.
Ingredients:
- ¾ cup nonfat Greek yogurt
- ¾ cup milk
- 2 tablespoons butter plus additional for cooking the pancakes
- 1 ½ cups whole wheat flour
- 2 teaspoons baking powder
- ¾ teaspoon baking soda
- ½ teaspoon kosher salt
- ¾ teaspoons ground cinnamon
- ½ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ¾ cup pumpkin purée (not pumpkin pie filling)
- 2 large eggs
- 2 tablespoons pure maple syrup or honey
- 1 teaspoon pure vanilla extract
-
FOR SERVING (Optional):
- Pure maple syrup
- Butter
- Chopped toasted pecans
- Vanilla greek yogurt
Instructions:
In a medium bowl, whisk together the Greek yogurt and milk. Set aside and let rest for 5 minutes.
In a small bowl or saucepan, melt the butter. Set aside to cool.
In a large mixing bowl, whisk together the whole wheat flour, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg until evenly combined.
To the bowl with the rested milk and yogurt, add the pumpkin puree, eggs, maple syrup, and vanilla. Whisk until well blended. Whisk in the melted, cooled butter.
Make a well in the center of the dry ingredients. Carefully pour in the wet ingredients. With a wooden spoon or rubber spatula, stir very gently, just until the flour disappears. The mixture will look lumpy. Let rest while the skillet preheats.
To cook: If you’d like to keep the pancakes warm between batches, preheat the oven to 200 degrees Fahrenheit and line a baking sheet with parchment paper. Preheat an electric griddle to 350 degrees F, or heat a large, nonstick skillet or cast iron skillet over medium low. Wait several minutes to allow the skillet fully preheat.
Melt a little butter on the skillet, or coat with nonstick spray. Scoop the batter into 1/4 cupfuls, leaving room for the pancakes to spread. Let cook on the first side until bubbles form on top and the edges of the pancakes look dry, about 4 minutes. Flip and cook on the other side, until the pancakes are golden and cooked through, about 2 to 3 minutes more. Adjust the heat as you go if the outsides begin to darken too quickly, before the insides are cooked through.
Repeat with remaining pancakes, adding more butter or nonstick spray to the skillet as needed and keeping the pancakes warm in the oven between batches as desired. Serve hot, with desired toppings.
Resource: https://www.wellplated.com/healthy-pumpkin-pancakes-recipe/
by Guest | Sep 28, 2024 | Being Well, Eat Well, Featured, Lunch & Snack Recipes, Recipes
Healthier Snack Choices: At Home and in the Classroom
At Tillamook County Wellness, we believe that building healthy habits starts at home and continues in the classroom. Teaching children to make better snack choices is a valuable way to support their overall wellness. Here’s how families and educators can help kids make nutritious decisions every day.
At Home: Healthy Habits Start with You
Setting a positive example and providing nutritious options at home can empower children to make healthier choices. Encourage them to reach for snacks like fruits, vegetables, whole grains, and low-fat dairy. Involve your kids in snack preparation to make it a fun and engaging experience. Colorful combinations from different food groups can turn a healthy snack into an exciting treat!
It’s also important to teach children to listen to their bodies and let them decide when they are full. Reading food labels together is another great way to help kids avoid added sugars and unhealthy fats. By developing these skills early on, children will feel empowered to make healthier decisions throughout their lives.
In the Classroom: Creating Healthy Snack Environments
Teachers can play a significant role in fostering healthy habits by bringing nutritious snacks into the classroom. Providing fruits and vegetables as snacks not only encourages better eating habits but also normalizes healthy food choices among peers. Just be sure to check for any food allergies or school rules regarding snacks.
Keep things simple and cost-effective. Something as easy as a few apple slices or colorful bell pepper strips can make a big impact. You can also team up with other parents to provide a nutritious snack, like veggie sticks with ranch dip or a homemade trail mix with dried fruits and whole grain cereals. Working together ensures kids get balanced options at school and at home, helping them form lifelong healthy habits.
Fun and Healthy Snack Ideas:
- Crackers and salsa
- Bell peppers (in different colors)
- Applesauce
- Oranges
- Fruit cups
- Pears
- Tomatoes
- Yogurt
- Trail mix
- Cheese
- Bananas
- Apples
- Cereal bars
For more nutritious snack ideas and resources, check out Foodhero.org
By reinforcing these healthy habits at home and in the classroom, we help children build a strong foundation for their overall wellness. Together, we can create a healthier future for Tillamook County families!
Information for this article provided by Food Hero.
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.
