December 2014/ January 2015

Vol. 17, No. 7

Cent$ible Nutrition News

Call 1-877-219-4646 to sign up for free lessons today!

MyPlate.gov recommends that half of your grains be whole grains. Whole grains are the entire grain seed of a plant made up of three edible parts which are the bran, germ, and endosperm. The multi-layered outer skin is the bran and it contains important antioxidants, B vitamins, and fiber. The germ has the potential to sprout into a new plant. The endosperm is the largest portion of the whole grain. Refining usually removes the bran and the germ, which means many nutrients are lost, therefore whole grains are a more nutritious choice.

Add whole grains to your weekly menu plan. Substitute half the white flour with whole-wheat flour in recipes for pancakes, quick breads, and muffins. Replace one third of the flour in a recipe with oats or add half a cup of cooked brown rice, wild rice, or barley to your favorite canned or home-made soup. Add three-quarters of a cup of oats to each pound of ground beef or turkey in your favorite meatball, burger, or meatloaf recipe. Try new whole grains such as brown rice, barley, or quinoa.

Make it a challenge to get more whole grains into your meals. Cent$ible Nutrition classes provide numerous ideas and recipes for whole grains. Check the packages of whole grain foods for additional recipes.

Mixing in the Whole Grains

Do you like the smells of the grocery store deli? A healthy and cheaper option is to make your own deli-type foods and freeze them so they are ready as a quick meal. You can cut costs and add nutrition this way. Prepared meals cooled properly can be kept in the freezer for up to one month. Label and date the prepared food before freezing.

Walk Past the Deli

Cost Cutter:

Helping Families Eat

Better for Less

FAMILY CORNER

PHYSICAL ACTIVITY

Storing Whole-Wheat FloursAll whole-wheat flours are milled with the entire grain seed. Whole-wheat white flour is made from white wheat and has all of the nutritional advantages of traditional whole-wheat flour, but with a lighter color and milder taste. White wheat has no major genes for bran color; therefore it is like an albino wheat.

Because the germ contains a small amount of fat, B-vitamins, minerals and protein, all whole-wheat flours should be stored in the refrigerator or freezer. When baking, allow it to return to room temperature before using.

Ingredients:• 1 cup all purpose flour

• 1 cup whole wheat flour

• 1 Tablespoon baking powder

• ½ teaspoon salt

• ¼ teaspoon nutmeg

• ½ teaspoon cinnamon

• 2 eggs or ½ cup egg substitute

• l cup brown sugar

• ¼ cup canola oil

• 1 cup sweet potato, cooked and mashed

• 1 teaspoon vanilla

Sweet Potato Muffins

Taking a physical activity break in the middle of the day can provide many benefits. Being active at work can increase energy, productivity and creativity, and decrease stress.

Ask co-workers to join you in a 15 to 30 minute walk during your break or at lunchtime. If time is not available during the work day, add some physical activity to your day. You can park further from work, take the stairs, or walk during a conference call. Small activities can make a big difference in maintaining health.

Sitting for long periods of time without moving is not helpful for our brains.Moving wakes our brains up and helps make us more alert, imaginative, attentive and focused. Get moving!

Improving Performance at Work

Directions1. Wash hands in warm, soapy water..2. Preheat oven to 400 degrees F.3. Spray cooking oil on a standard muffin pan.4. Mix eggs, sugar, oil, sweet potato, and vanilla.5. Add dry ingredients.6. Place batter in muffin pan, filling each cup about l

full.7. Bake for 15-17 minutes until lightly browned.Serves 12.

References: www.food.unl.edu • www.msue.anr.msu.edu • www.wholegrainscouncil.org • University of Georgia Extension

Kids can help make these muffins with sweet potato planned-overs from your holiday meals.

FEATURED RECIPE

Beef and Barley Soup

SENIOR SENSE

Ingredients:• 1½ pounds beef round steak, cut into

½-inch cubes

• 1 Tablespoon olive oil

• 3 cans (14.5 ounces each) beef broth

• 3 cups water

• ½ cup barley

• ½ teaspoon salt

• ½ teaspoon pepper

• 1 ½ cups carrots, chopped

• ½ cup celery, chopped

• ½ cup onion, chopped

• 2 teaspoon parsley flakes

• 1 cup frozen peas

Want more tips and recipes? Call 1-877-219-4646 today! Or visit uwyo.edu/centsible.

Oatmeal Trivia

Directions:1. Wash hands with warm, soapy water. 2. In a Dutch oven or large stock pot,

brown beef in oil; drain. Stir in the broth, water, barley, salt, and pepper.

3. Bring to a boil. Reduce heat; cover and simmer for 1 hour.

4. Add the vegetables and parsley; cover and simmer for 45 minutes or until meat and vegetables are tender.

5. Stir in peas; heat through.Serves 12.

Oatmeal may help protect against heart disease. Oats provide a nutritious whole grain with many antioxidants. Steel cut oats get their name because they are cut with a sharp metal blade. Rolled oats are steamed and then rolled into flakes. Quick or instant oats are made when rolled oats are flattened thinner and steamed longer.

Just for fun try adding one of these toppings to your oatmeal: strawberries, yogurt, walnuts, peanut butter, or diced apples.

This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646.

The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.

Department 33541000 E. University Ave.Laramie, WY 82071877-356-6675 en español307-766-53751-877-219-4646 (toll free within Wyoming)

Web site: www.uwyo.edu/centsible

Cent$ible Nutrition Program

“I learned not to leave meat out more than 2 hours and the time starts when you are at the store.” -CNP Graduate

Want more tips and information like this? Don't wait! Call your nearest Cent$ible Nutrition Program educator and sign up for free lessons!

Albany, 721-2571 Natrona, 235-9400

Campbell, 682-7281 Niobrara, 334-3534

Carbon, 328-2642 Park, 527-8560

Converse, 358-2417 Platte, 322-3667

Crook, 283-1192 Sheridan, 674-2980

Fremont, Lander, 332-2693 Sweetwater, 352-6775

Fremont, Riverton, 857-3660 Teton, 733-3087

Goshen, 532-2436 Uinta, 783-0579

Hot Springs, 864-3421 Washakie, 347-3431

Johnson, 684-7522 Weston, 746-3531

Laramie, 633-4383 Wind River Indian Reservation, 335-2872

Lincoln, 828-4091

Toll-free in Wyoming at 877-219-4646In Laramie 307-766-5375en Español 877-356-6675

cnp-info@uwyo.edu

uwyo.edu/centsible www.facebook.com/UWCNP

@UWCNP

For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659.