Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Tips for a Heartful and Healthy Valentine’s Day

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Valentine’s Day is a fun holiday where we shower our loved ones with affection, gifts, and tasty sweet treats. It’s easy to go overboard on the gifts and sweets come February 14th but moderation is always key.

What better way to show you care than making a healthy and delicious treat for your Valentine?

There are endless options of hearts, flowers, cards, and sweet treats at the stores but skip the crowds and increased costs by making something straight from your heart.  These dishes are packed with nutrients and are a healthy alternative to traditional treats you would buy at the store.

Ditch the heart-shaped box of chocolate – and try making your own chocolate dipped fruit!

Save on money by using fruit you already have on hand and reduce calories by dipping the tips of the fruit or by adding a chocolate drizzle across it.  With this simple dish, your kids can get involved with the dipping to show their love. Tip: Dip fresh fruits into lemon juice after cutting to prevent browning. This works for bananas, apples, peaches, or pears.

 

When you see all those cute Valentine’s Day cookies and candy sitting on the shelves it can be easy to buy them.

What better way to show your love than showering your kids with cool (and healthy) treats to eat!  Your kids will remember these ‘Berry Good Pizzas’ and they’ll appreciate the thought and time you put into making their day truly unique and fun. Tip: Any variety of fresh fruit will work on top of the pizza: for less expensive options use fresh fruit that is on sale or canned fruit.

Healthy Super Bowl Party Swaps

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Whether you are a big football fan or just there to watch the commercials here are some tips to tackle a healthy Super Bowl party.

Instead of calorie heavy chips and queso…swap it out for more veggies and whole grain crackers using these recipes:  Black Bean and Corn Salsa / Cucumber Salsa

Cucumber Salsa

Cucumber Salsa

Chips and dip are a staple to any Super Bowl party, but can often times be high in sodium. Substitute traditional salsa with a homemade option! Both are nutritious options that can add some color and flavor to your party!

Instead of ordering the same old pizza save money and calories by wowing fans with these options. The Chicken BBQ Pizza is great for portion control and is a fun alternative. The MyPlate Pizza allows for variety in the healthy toppings you can choose and all football fans young and old will enjoy creating their own pizzas.

Keep the dessert option simple by making the Waldorf Apple Salad head of the game saving time and calories.

Roasted Cauliflower Potato Mash

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The humble Cauliflower – it doesn’t have the stunning color of a beet nor the great rep of broccoli.  But let’s discover the full beauty of this vegetable.   

  • This modest veggie is related to cabbage and kale.
  • It comes in 4 different colors white, orange, purple, and green.
  • Very low in calories
  • And a source of Vitamins C and K, folate, iron, potassium, and fiber.

Because of this, it makes for an incredible, body fueling, nutrient-packed substitute in many different dishes like cauliflower rice, pizza crust, and in this case a cauliflower mash.

Try adding it to your next batch of mashed potatoes in our Roasted Cauliflower Potato Mash!

Nutrition Facts Face-Off

Comparing our roasted cauliflower potato mash to regular mashed potatoes – our recipe has significantly fewer calories, fat, cholesterol, and sodium – while containing more fiber and potassium. Substituting some potatoes with cauliflower can help your Thanksgiving recipe pack a nutritious low-calorie punch.

 

The Perfect Slice

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It’s that time of year again! Holiday meals and DESSERTS!!!  These tasty treats are always around and hard to avoid.  Remember, moderation is key! 

Let’s talk pie.  Apple pie is a classic holiday dessert. It’s thought to be “healthier” because it contains fruit and “an apple a day keeps the doctor away!” 

Is Apple Pie Healthy? 

Apples are good sources of vitamin C and potassium. Vitamin C produces collagen, keeps gums healthy, and helps heal cuts and wounds. Potassium helps maintain a normal blood pressure and is important for nerve and muscle function. Apples also provide fiber, which is important for the digestive system. 

But not all apple pies are created equal! 

Nutrition Face-Off

Let’s look at the facts.  

The homemade pie has fewer calories, total fat, saturated fat, sodium, and added sugars compared to a similar slice of a store-bought pie.  You never know how much added sugar or additional ingredients are in pre-made pies. By making the pie at home, you are in control!  

This holiday season make your own Guiltless Apple Pie! 

Keep it Safe

According to USDA, fruit pies are food-safe at room temperature for up to two days and can be refrigerated for 2 additional days. They can be stored in the freezer up to four months. 

Homemade vs. Store Bought Cranberry Sauce

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Did you know that cranberries boast healthy levels of vitamin C, fiber, manganese, and vitamin K, a package of nutrients rarely found in a single food! 

Buying cranberry sauce at the grocery store can come with extra unnecessary ingredients, such as high fructose corn syrup. High fructose corn syrup is linked to a variety of health problems, including weight gain and type 2 diabetes.

Nutritional Facts Face-Off

We can see there is a significant difference in the nutrition facts between the two sauces. The homemade cranberry sauce has nearly half the calories, carbohydrates, and sugars compared to the store brand. It also has more fiber as well as potassium!

Thankfully, buying cranberry sauce at the store is not the only option. We have the perfect Simple Cranberry Sauce recipe to make for the upcoming holidays!

This simple cranberry recipe is perfect to involve children in the prepping process. Younger children can help with rinsing the fruit and removing any bad looking cranberries. Older children can measure out the wet ingredients. Not only does this recipe allow your family to help in the process, but it is also time-efficient too – only taking 20 minutes from prep to finish! You can make this before Thanksgiving and store it in a sealed container in the fridge. One less dish to worry about!

Keep it Food Safe

This sauce will also likely provide leftovers, just like most Thanksgiving meals. Remember to always store leftover food in the refrigerator within 2 hours of cooking. 

Leftover Ideas

Leftover cranberry sauce does not need to be limited to Thanksgiving leftovers – enjoy it in a bowl of oatmeal, smoothies, or on a toasted bagel!