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EXTRACTS OF THYME October, November, December 2015

CIDER SEASON Fall in Maryland means APPLES!!! Whether apples are eaten as is, baked, made into pies, sauce, butter, or cider there are many varieties to choose from. Apples are a great source of fiber and vitamins, however certain types of apple juice and ciders can make you and your family sick. Pasteurized Juice/Cider Most juice and cider are pasteurized (heat-treated) to kill E. coli and Salmonella, which are bacteria that are known to cause foodborne illness. WARNING Labels It is important to read labels on your container of apple juice or cider. What you should look for is a warning label or the word “unpasteurized.” This information will inform you that the product was not pasteurized, and may be a health risk. Why Does Pasteurization Matter to Me? Unless the unpasteurized juice or cider is further processed to kill the harmful bacteria, infants, young children, pregnant women, older adults, and people with weakened immune systems (eg., Diabetic, organ transplant recipient, AIDS, Cancer patients…) are more at risk of acquiring a foodborne illness from drinking unpasteurized juice and/or cider. “FDA recommends that these groups should drink unpasteurized juice only if they bring it to a boil first to kill any harmful bacteria.” How to Prevent Food Poisoning from Unpasteurized Juice?

1. Read the label. 2. If a label isn’t visible ask your retailer, farmer, or waiter.

Source: http://www.foodsafety.gov/blog/apple_cider.html#

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Whole Grains are Great! Did You Know – Whole Grain Foods are Really Good for You? Eating whole grains can help reduce the risk of some cancers, heart disease and high cholesterol. Many whole grain foods are high in fiber. Eating fiber will help you feel full. This also helps with weight management.

Take Action! � �

Try a new whole grain food this week. Have a scavenger hunt in your kitchen with your child. Search for grains and decide if they are whole grains. Locate a food in the grocery store that you typically buy and purchase it in a whole grain variety.

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Some examples of whole grains foods are: Whole wheat bread Brown or wild rice Whole oats or oatmeal

Whole wheat pasta Whole grain barley Popcorn

A complete list of whole grains can be found at: http://www.choosemyplate.gov and click on “grains”

Shopping for Whole Grain A grains food that is brown in color does not always mean it is whole grain. Watch out for labels that say “multigrain” or “wheat”. These may not be whole grain choices. To be sure you are choosing a whole grain food, read the ingredients list on the nutrition facts label. The first ingredient should say the word “whole”.

Packed Pitas Makes 1 serving

Ingredients: ¼ cup cucumbers 1/4 green peppers, washed and sliced 1/4 red peppers, washed and sliced 1/4 cups of low-fat shredded cheddar

Make at Least Half Your Grains Whole Grains 1 whole grain pita • Instead of white bread, rice and pasta, try some

whole grain choices. Snack on whole grain cereals. Eat popcorn plain or with light butter. Substitute half of the flour with whole wheat flour in muffins, pancakes, and cookie recipes.

1 Tablespoon of hummus 1 Tablespoon of low-fat ranch dressing •

• • Directions:

1. Spread 1 Tablespoon of hummus on pita. Slice the peppers and cucumbers. Place 2 cucumber slices, 2 green pepper slices, 2 red pepper slices, and 2 tbsp. of cheese on pita. Roll pita and cut in half. Enjoy!

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LET’S TALK FAMILY CONVERSATION STARTERS Strong families are based on good communication. Each newsletter we will provide some good conversation starters for you to use with your children or the children in your care. These starters can help to begin a discussion and are much more effective than asking “how was your day?” The idea is to increase communication while getting to know each other better and sharing family values at the same time. Some ideas for November: What is your favorite restaurant and why? Have each family member try saying this three times: “Barbara

burned the brown bread badly.” What is your favorite book and why? Finish this sentence “Our family is really good at…………” What is your favorite song? Can you recite a poem that you remember? How old do you think you should be to vote in a political election?

Source: The Ohio State University Extension

APPLE CRISP

• 6-8 apples • 1 cup sugar or sugar substitute • 2 cups oatmeal • 1 egg or ¼ cup of egg substitute

1. Wash apples 2. Peel and slice apples 3. Lay apple slices in pan 4. In a bowl mix, sugar, oatmeal and egg 5. Crumble mixture on top of apples 6. Cover with foil 7. Bake for 30 minutes at 375 degrees.

You can use peaches, pears or raisins or berries with the apples, or in exchange for the apples if you like.

HALLOWEEN CANDY, PUMPKIN PIE, HOLIDAY COOKIES

The holidays are an adventure if you are trying to be healthy. This holiday season I challenge you to do your best. I am not saying that you can’t have anything “good,” those things that you love to have

this time of year. Try to limit your intake of the things that aren’t very good for you. If you go into the holidays thinking that you have to be perfect, chances are good that you will give in to something. Don’t let that decision turn into, I’ll get back on track in January and anything goes until then.

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Give yourself permission to have a piece of Halloween candy every once in a while, a small piece of pumpkin pie, or one of your favorite holiday cookies. Just don’t let one turn into 5, 10, or 20. Healthy activities are also difficult this time of year with holiday shopping, holiday parties, traveling, and getting dark at 5 pm. Do your best to stay on track. Plan your trips to your doctor, your gym, etc. around your schedule. To keep your body’s immune system at its peak, do your best to keep on track with the basics. Do your best to eat good, as much as possible. Make sure to drink a lot of water. Also make sure to get lots of sleep. You can have a happy and healthy holiday season! Terry Serio Virginia Brown, DrPH Shauna C. Henley, PhD Extension Educator Extension Educator Extension Educator Food Stamp Nutrition Education Family & Consumer Sciences Family & Consumer Sciences Family & Consumer Sciences Baltimore County University of Maryland Extension-Carroll County Phone: 410-386-2760 700 Agriculture Center Toll-Free: 888-326-9645 Westminster, MD 21157-5700 Fax: 410-876-0132 If you have a disability that requires special assistance for your participation in a program, please contact the Carroll County Extension Office at 410-386-2760; fax 410-876-0132, two (2) weeks prior to the program. The information given herein is supplied with the understanding that no discrimination is intended and no endorsement by University of Maryland Extension is implied.

Please visit us online at http://extension.umd.edu/carroll-county

The University of Maryland, College of Agriculture and Natural Resources programs are open to all and will not discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion,

ancestry, or national origin, marital status, genetic information, or political affiliation, or gender identity and expression.If you need special assistance to participate in the “Holiday Jams & Jellies” class, please contact the UME Carroll County

office at 410-386-2760 two weeks before the event.

Holiday Jams & Jellies

Learn how to create your own jams and jellies from Extension experts.

The Workshop will be held at

UME Carroll County700 Agricultural Center DriveWestminster, MD 21157

on November 8, 2015 from 9:00am - 1:00pm

or December 6, 2015 from 1:00pm - 4:30pm

Registration Info

Due by Nov 2 or Nov 30

$25/person (Free for 4-H members)

No refunds after the registration deadline

Call 410-386-2760 to register. Payment must be cash or check made payable to CCEAC. Payment is required by the registration deadline.

Freshen Up Mealswith Fall Fruits and

VegetablesBuy fresh fruits and

vegetables in season. They cost less and

taste great!

Fall is a great time to buy apples and cabbage in Maryland.

Purchase seasonal fruits and vegetables at the farmers’ market or in the grocery store.

Look for fall produce in store ads.

Eat a variety of fruits and vegetables each day.

Many MD farmers’ markets accept EBT, FMNP, and WIC F & V Checks.

Make half your plate fruits and vegetables.

Look inside for fresh fall recipes!

For more information about fresh produceand healthy food choices visit:

 www.eatsmart.umd.edu

facebook.com/EatSmartMDwww.myplate.gov

SimpleFish Tacos

Yield: 6 servings

Serving size: 2 tacos

Ingredients:1/2 cup sour cream, low-fat1/4 cup mayonnaise, low-fat1/2 cup fresh cilantro (chopped), or 1 teaspoon dried1/2 package taco seasoning, low-sodium1 pound tilapia or white � sh � llets (cut into 1 inch pieces)1 Tablespoon olive oil2 Tablespoons lemon juice6 corn tortillas1 tomato, diced1 small cabbage (shredded)6 lime wedges (optional)

Instructions:1. In a small bowl, combine sour cream,

mayonnaise, cilantro, and 2 Tablespoons taco seasoning to make taco sauce.

2. In a medium bowl, combine � sh, oil, lemon juice, and remaining taco seasoning; pour into large skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until � sh � akes easily when tested with a fork.

3. Fill warm tortillas with � sh mixture.4. Top with cabbage, tomato, homemade taco

sauce, and lime wedges (optional).

Cost: Per recipe: $9.58, Per serving: $1.60

Source: Centers for Disease Control and Prevention, More Matters Recipes

HomemadeApplesauce

Yield: 10 servings

Serving size: 1/2 cup

Ingredients:7 apples1/2 cup water1/4 cup white or brown sugar1 teaspoon cinnamon

Instructions:1. Wash and cut apples in half.  Remove apple core and cut apples in large chunks.2. Cook apples, water, and sugar over medium heat for 15-20 minutes.3. Add 1 teaspoon of cinnamon and stir before serving.

Cost: Per recipe: $2.52, Per serving: $0.25

Source: Michigan State University Cooperative Extension Service Eating Right is Basic, Nutrition Education Program

This material was funded by USDA’s Supplemental Nutrition Assistance Program in cooperation with the Maryland Department of Human Resources and the University of Maryland. University of Maryland Extension programs are open to all citizens without regard to race, color, gender, disability, religion, age, sexual orientation, marital or parental status, or national origin. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To � nd out more, contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at www.marylandsail.org.

Apples areAmazing!

How to Select:Choose � rm, shiny, smooth-skinned apples. Fruit should smell fresh, not musty.

How to Store:Refrigerate apples in a plastic bag away from strong-smelling foods. Use within 3 weeks.

Nutrition Facts:Apples are fat-free, sodium free, cholesterol free, and a good source of dietary � ber.

Pack apples in lunchboxes.

Make homemade applesauce and enjoy on top of oatmeal or pancakes.

Chop apples and add them to salads.

Cook and puree apples for baby food.

Apple slices with peanut butter make a healthy snack.

Try di� erent kinds of apples and choose your favorite!

Crunchy AppleColeslaw

Yield: 4 servings

Serving size: 1/2 cup

Ingredients:1 cabbage (small, shredded)1 carrot (medium, grated)1/2 green pepper (chopped)1 apple (chopped)1/3 cup plain yogurt, low-fat1 Tablespoon mayonnaise, low-fat1 teaspoon lemon juice1/4 teaspoon dried dillsalt and pepper

Instructions:1. Put the cabbage, carrot, green pepper, and

apple in a large mixing bowl. Stir together.2. Put the yogurt, mayonnaise, lemon juice,

and dill in a small bowl. Stir together to make a dressing.

3. Pour the dressing over the salad.4. Add salt and pepper to taste.5. Toss to mix.

Cost: Per recipe: $1.44, Per serving: $0.36

Source: Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network Website Recipes

Cabbage AddsCrunch!

How to Select:Choose green or purple cabbage heads that are compact and � rm. Cabbage leaves should be tightly closed.

How to Store:Refrigerate cabbage for up to 7 days.

Nutrition Facts:Cabbage is fat-free, very low in sodium, low-calorie, and high in vitamin C.

Shred cabbage to make coleslaw.

Add chopped cabbage to homemade soups and stews.

Top tacos with shredded cabbage.

Cook cabbage with onions and apples for a tasty side dish.

Add cabbage to a stir-fry with fresh or frozen vegetables and leftover meat or chicken.

Use cabbage in place of lettuce on a sandwich.