Cent$ible Nutrition NewsJune/July 2015 Vol. 18, No. 3

Interested in free classes? Call 1-877-219-4646 today or see back for more details!

Shake It Up with Delicious Summer Salads!Cost Cutter: Make Your

Own Nut Toppings

Helping Families Eat

Better for Less

Instead of buying already prepared salad toppings consider making your own. For example, you can make your own crunchy pecan topping by heating ½ cup chopped pecans in a skillet over medium heat. Toast them lightly, until they are fragrant, but keep a close watch so they do not burn. Add 1 tablespoon of honey and a dash of cinnamon. Stir constantly until the mixture begins to simmer. Place on wax paper and let cool. Add these tasty nuts to your favorite fruit or lettuce salad.

Summer time is a great time to enjoy a variety of salads. Rather than going to your favorite restaurant for a pricey salad, consider making your own at home. You never know, you may just make something even more delicious. Put your creative powers to work. To get started, choose one or more ingredients from each of the following groups:

• Greens – spinach, kale, romaine, mixed greens (Find your favorite in your backyard garden, at the farmers’ market or your local grocery store.)

• Protein – grilled chicken, beef, or turkey; canned beans such as black, garbanzo, or white; canned tuna; hard boiled eggs; or leftover cooked meats

• Sweet – diced apple, strawberry slices, raisins, orange slices• SaltyorCrunchy–sunflowerseeds,peanuts,walnutpieces,

almonds, crunchy pecans• Othervegetables–peas,broccoli,cauliflower,carrots,cherry

tomatoes, or zucchini• Dressing – store-bought or homemade

If you would like to create your own vinaigrette, try the following recipe from the new Cent$ible Nutrition Cookbook. Remember, you can get this cookbook for free by taking a Cent$ible Nutrition class in your county.

Create Your Own Vinaigrette:• Oil (½ cup): Olive, Canola, Vegetable, or Walnut• Acid (3 tablespoons): Vinegar or Citrus Juice• Seasonings (½ teaspoon powder, 1 teaspoon dried, or 3

tablespoons fresh): Herbs, Spices, Garlic, Onion, or zest from Orange or Lemon

• Sweet (optional) (1 tablespoon) Honey, Brown Sugar, or Orange Juice

Happy summer and enjoy salad making!

PHYSICAL ACTIVITY

FAMILY CORNER

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

Dancing AroundDancing is a wonderful way to enjoy yourself and do something for yourphysicalfitness.Squaredancing,polka,Zumba,jazz,andtaparejustafewideasfortryingonthedancefloor.

Dancing can help strengthen your bones and muscles without hurting your joints. It can improve your posture and balance, which can help prevent falls and it can help tone your entire body. Dancingcanalsoreducestressandtension,buildconfidence,andcreate great opportunities to meet new people.

Dancing can also be good for your outlook by helping to reduce depression, anxiety, and stress. It can be good for your body image and overall sense of well-being too!

Zucchini NachosTrythesehealthynachosforasnackorquickdinnermeal.

Ingredients

Directions

• 3 zucchinis, thinly sliced• Cooking spray• ½ cup shredded cheese• 1 cup black beans• 1 tomato, diced

• 1 green onion, sliced• 1 tablespoon cilantro,

minced• 1 avocado• Salsa (optional)

1. Wash hands in warm, soapy water.2. Place zucchini slices evenly on foil lined baking sheet.3. Spray cooking oil on zucchini and season with salt and pepper.4. Bake for 10 minutes at 425 degrees F.5. Turn zucchini over and bake another 10-15 minutes.6. Sprinkle cheese on during the last few minutes of baking.7. Place zucchini with cheese on individual plates.8. Let each individual add their favorite nacho toppings.

References• www.webmd.com• www.aarp.org• Cent$ible Nutrition

Cookbook

To safely handle and cook chicken or poultry, follow these four steps:

1. Clean: Wash hands and surfaces often. Clean cutting utensils with soap and warm water after each use.

2. Separate: Separate raw meats and poultry from other foods. Use different cutting boards for poultry/meat and other foods.

3. Cook: Cook all

poultry to an internal temperature of 165 degrees F.

4. Chill: Refrigerate

extra portions of food promptly.

Safely Handling Chicken and

Poultry

SENIOR SENSE FEATURED RECIPE

KIDS CORNER

Salad Search

Cordon BleuRefreshing Lime Fruit SaladThis summer take the time to make a fruit salad for yourself or with your kids or grandkids. You might let your grandkids pick their favorite fruits and have them layer the different colors in a salad bowl. For example, you could layer strawberries, blueberries, raspberries, blackberries, and bananas. For added flavor,mixtwotablespoonsofhoneywith two tablespoons of lime juice and add to the fruit salad. Enjoy!

Canyoufindallthesaladwords?

• 1 pound chicken breasts, boned and skinned, cut into eight thin pieces

• Salt and pepper, to taste• Cooking spray• 2 egg whites• 1 tablespoon water• ½ cup breadcrumbs• 3 tablespoons Parmesan cheese• 4 thin slices lean ham, cut in half• 4 slices low-fat Swiss cheese, cut in half

Ingredients

1. Wash hands with warm, soapy water.2. Preheat oven to 450 degrees F. 3. Spray 9”x13” baking pan with cooking

spray.4. Sprinkle chicken with salt and pepper.5. Place ham and cheese on each chicken

piece and roll together. Set aside seam side down.

6. Whisk egg whites and water together.7. In another bowl combine breadcrumbs and

Parmesan cheese.8. Dip chicken in egg mixture, then in

breadcrumbs. Place on baking sheet seam side down.

9. Spray chicken with cooking spray and cook for 25 minutes or until it has an internal temperature of 165 degrees F.

Serves 4

Directions

Rather than going out for a family dinner, stay in for this tasty chicken recipe. Pair it with a salad for a healthy, balanced dinner.

applesbeanscarrotschicken

kale

lettucenutspeasseeds

spinach

Cent$ible Nutrition Program

Department 33541000 E. University Ave.Laramie, WY 820711-877-219-4646 (toll free within Wyoming)307-766-5375307-399-5483 en españolWeb site: www.uwyo.edu/centsible

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.

“I love the bread in the bag recipe and use it all the time to make homemade bread. As a result, I have not purchased a loaf of bread from the store in 3 months.”

-CNP Participant

For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659. cnp-info@uwyo.edu

uwyo.edu/centsible

www.facebook.com/UWCNPToll-free in Wyoming at 877-219-4646In Laramie at 307-766-5375en Español 1-307-399-5483

Want more tips and information like this? Don’t wait!Call your nearest Cent$ible Nutrition Program educator and sign up for free classes!Albany, 721-2571 Johnson/Sheridan, 674-2980Big Horn, 765-2868 Laramie, 633-4383Campbell, 682-7281 Lincoln/Sublette/Teton, 828-4093Carbon, 328-2642 Natrona, 325-9400Converse/Niobrara, 358-2417 Park, 527-8560Crook/Weston, 283-1192 Platte, 322-3667Fremont (Lander), 332-2694 Sweetwater, 352-6775Fremont (Riverton), 857-3660 Unita, 783-0570Goshen, 532-2436 Wind River Indian Reservation, 335-2872Hot Springs/Washakie, 347-3431