Welcome to the first edi-

tion of the University of

Maryland Extension Family

and Consumer Sciences

Newsletter for Harford

County citizens .

Family & Consumer Science

(FCS) is the comprehensive

body of skills, research and

knowledge that improves

the quality of life of families,

communities and individuals

through education, research

and community outreach.

Our mission is to strength-

en families, communities,

and individuals. Our goal is

to empower Marylanders to

make decisions that lead to

healthy living, financial suc-

cess, and long-term and

wellness..

Harford County Faculty

Extension Educator, Jennifer

Dixon Cravens provides

research based programs

on Nutrition, Wellness,

Fitness Chronic Disease

Management, Healthy Liv-

ing, Healthy Homes, Family

& Community Health, Fi-

nancial Education, Healthy

Cooking, and Health Com-

munication.

Family & Consumer Sciences I N S I D E T H I S

I S S U E :

FCS Educator 2

Holiday Tips 2

“Spotlight On… 2

Green Tips 3

Healthy Holiday

Recipes

3-5

Holiday Tips for

Children

6

My plate for

Children

6

A U T U M N | 2 0 1 7

Health & Wellness

“Solutions In Your Community”

Harford County

Each newsletter will

feature easy, tasty,

healthy recipes!

This issue features:

- Sautéed Brussel Sprouts - Root Vegetable Soup - Baked Cinnamon Pears - Holiday Cranberry Punch -Kale Salad

RECIPES Each Season offers a variety of produce.

There are many benefits of eating in-

season fruits and vegetables!

You get the freshest, and most

nutritious produce available.

Saves money! Seasonal produce

are often cheaper. Supports our local farmers and

economy

Environmentally Friendly

Benefits of Eating

Seasonal Produce

P A G E 2

During the holidays we host more events, potlucks or and spend a lot of time prepar-

ing and cooking traditional meals for the family. So be safe for the holidays!

1. Eat organic and eat fresh foods—Avoid packaged and canned foods when you can !

2. Choose food slow in pollutants and added chemicals– (Know the ingredients ).

3. Clean Greener– Use safe products, Open the window, Use gloves, Dust and Vacu-

um often.

4. Avoid toxic cookware, Store and reheat left overs safely .

5. Filter your water , and don’t leave water running doing cook-

ing and completing chores. (www.webmd.com › Health & Balance › )

Green Holiday Kitchen Tips

Educator’s Corner

Jennifer Dixon Cravens

FCS Educator

Spotlight On…

Healthy Tips for

Seniors

Our eating habits changes as we get older.

Healthy eating can make a difference in

our health.

6 Healthy Tips!

1. Meet your daily caloric and nutritional

needs. Get the nutrients needed by

the body daily such as potassium,

calcium, Vitamin D, B12, minerals, and

dietary fiber.

2. Maintain a healthy weight

3. Plan healthy meals, and Eat well to

manage chronic diseases

4. Be active at least 3 days a week

5. Drink plenty of liquids (Increase

water)

6. Read nutrition labels (Watch fats)

(myplate.gov)

FREE Healthy Living

Learning Classes

12/4 – Healthy Holiday Cooking &

Eating FCS “Dine IN “ With US!

12/29 – Healthy Living & Healthy Homes

Class Location:

Village at Lakeview

Community Center

833 Fisherman Lane

Edgewood, MD

Contact:

Trace Miller @ 410-

679-0473 at Lakeview or Jennifer Dixon

Cravens , FCS Educator

@ 410-638-3255

The University of Maryland is an Equal Opportunity Employer with Equal Access Programs. Please call in advance for special accommodations.

“Recipe Name”

P A G E 3

Each newsletter will feature a tasty and

healthy recipe for you to try!

RECIPE

Roasted Brussel Sprouts

University of Maryland Extension

Harford County

2335 Rock Spring Rd. P.O. Box 663

Forest Hill, MD 21050

www.extension.umd.edu/Harford-county

410-638-3255

Root Vegetable Soup

Cinnamon Baked Pears

Healthy Autumn Recipes

Wash and slice Brussel Sprouts. Heat a large sauté pan and add the olive oil. Add the onions and cook until translucent, for about 5 minutes; add Butter and swirl to melt; add Brussels Sprouts and 2 tablespoons of Water. Sauté over medium heat, tossing to coat; cook until leaves are tender and

bright green, about 6-9 minutes; season to taste with sea salt and freshly

ground Black Pepper. Nutrition facts: High in Vitamin A, C, Iron, Calcium

Calories 136, Protein—4 grams, 7 grams of dietary fiber, 15 grams CHOs

Preheat oven to 400º. Halve pears and scoop out some of the center. Brush insides of pears with 2 tablespoons melt-ed butter and sprinkle with cinnamon. Bake until pears are soft, 35 to 40 minutes. Top with a small scoop of vanilla ice cream and serve warm. Nutrition Facts: Calories 100 , Protein— 1gram, Dietary fiber 3 grams , Fat– 3.5 grams

In a large flameproof casserole, melt the butter. Add the onion, shallots, salt and pepper.

Cover and cook over medium-low heat for 15 minutes, stirring often, or until the vegetables soften. Add the red potatoes, carrots, taro root, jimica, artichokes, yams, yucca, parsnips, turnips, vegetable stock, water, and , basil, turmeric, cumin, and nutmeg. Bring the mixture to a boil. Turn the heat to medium-low, cover the pot, and simmer the soup for 40 to 50 minutes or until vegetables are tender. Taste for seasoning and add more salt and pepper if you like. Nutrition Facts– Rich in B6, Vitamin A, C, Calcium , Magnesium , Calories 220 , Protein—7.1 grams, Dietary Fiber 9.6, Sodium– 100 mg.

P A G E 4

It is possible to both meet your health needs and stick to your budget.

1. Plan Ahead. Putting together a shopping list while mapping out meals for the coming

week is an effective money-saver. Staying on the outer border aisles while shopping sup-

ports healthier food choices. The healthiest, whole foods in the grocery store are located

on the outside perimeter.

2. Shop Mindfully. Save money by planning your meals weekly, and from one food items for

multiple meals.

3. Strategic Cooking—try substitutions:

Exchange white foods for brown foods. Brown rice and whole-wheat pasta are a

good source of fiber, magnesium, zinc and B vitamins. Whole wheat bread pro-

vides iron, phosphorus and magnesium too.

Meet protein needs through vegetarian sources. Add soups, salads, beans and

legumes, and nut butters for a perfect complimentary protein meal without the

cost of meat. They are generally lower in cost.

Chose whole fruits and vegetables instead of juices. This leads to increased sa-

tiety, extra fiber and reduced calorie intake at no additional cost (often less.)

Healthy Holiday Budget Tips

Dilute 3 cups of 100% cranberry juice,

Add 1 cup of pineapple juice with water.

Add 1 cup of sparkling water,

Ginger slices,

Add spices, cloves, nutmeg,, and cinnamon

Add Sliced oranges

Add 3 cinnamon sticks in a punch bowl.

Serve hot or cold.

The University of Maryland Extension programs are open to all and will not discriminate against

anyone because of race, age, sex, color, sexual orientation, physical or mental disability, reli-

gion, ancestry, or national origin, marital status, genetic information, political affiliation or gen-

der identity and expression.

Spiced Cranberry Holiday Punch

“Recipe Name”

P A G E 5

Each newsletter will feature a tasty and

healthy recipe for you to try!

RECIPE

Tuna Casserole

Kale Salad

Sweet Potato Pie

Healthy Holiday Recipes

Cook pasta until al dente, approximately 10

minutes. Drain and return it to the pot. Add in

medium soup pop, add vegan margarine, add

flour, broth, stir fry mushroom, peas, onions,

celery mix, sea salt, pepper, and lemon juice sauce to the pasta and stir

gently to combine. Transfer the mixture to the 8X8 baking dish for 350

degrees . Cover tightly with foil and bake for 15 minutes. Uncover the

dish and sprinkle cheese or french fried onions on top and bake for an-

other 5-6 minutes or so or until the top is browned and crispy. Calories :

Boil 4 sweet potato until tender, cool, and peel the sweet potato before proceeding; I boiled mine until tender (about 25 minutes) but you could also roast them. Add sweet potato's ,3 tablespoon of corn-starch, egg replacer, 3/4 brown sugar, 3/4 vanilla almond milk or rice milk, 1 teaspoon, nutmeg, cinnamon, 1/2 teaspoon vanilla extract, 1/2 teaspoon sea salt, vegan margarine, whisk and blend. Pour into prebaked pie crust, or make your own. Bake 1 hour. Let Stand 1 hour before your serve. Nutrition Facts: High in Vitamin C, A, Iron, and Calicum. Calories– 350 , Protein– 4grams, Dietary Fiber 4.7, Fat 16.5

Wash and chop the Kale into very small

bite sized pieces.

Make a dressings, using a pinch of sea

salt, olive oil, garlic powder, balsamic vignette.

Add, diced red onion, tomatoes, and avocado.

Chill and let marinate for 15 minutes before serving.

Add roasted nuts, or feta cheese to the top, and serve cold.

Nutrition Facts: Rich in Vitamin B, A, C, K, Iron, Manganese. Calories : 250, Dietary Fiber—9.9, Protein 5.9,. Fat—14 grams Recipes , Jennifer Dixon Cravens, 2017 ( Images -allrecipes.com) Nutrition Facts: (Nutritionfacts.org), Images– (allrecipes.com)

P A G E 6

During the holidays we host more events, potlucks or and spend a lot of time

preparing cooking traditional meals for the family. So be safe for the holidays !

1. Eat organic and eat fresh foods—Avoid packaged and canned when you can

2. Choose food slow in pollutants and added chemicals– (Know the ingredi-

ents )

3. Clean Greener– Use safe products, Open the window, Use gloves, Dust and

Vacuum often

4. Avoid toxic cookware, Store and reheat left overs safely

5. Filter your water , and don’t leave water running doing cooking

and completing chores

Healthy Eating Tips for Children

Educator’s Corner

Jennifer Dixon

Cravens

FCS Educator

My Plate : This colorful divided

plate includes sections for

vegetables, fruits, grains, and

foods high in protein. It's an

improvement upon the complex

and confusing MyPyramid that

the USDA once used to explain

its dietary guidelines.

Make l half your

child's plate with vegetables and fruits

Make at least half the grains you serve

whole grains, like oatmeal and brown rice,

pasta

Serve a serve fat-free or low-fat (1%) milk

and water rather than sugary drink like

soda

Select clean proteins ; fish, meats,

chicken, tuna, beans, seeds

When you buy buying pre-packaged

foods, choose ones that are low in sodium

Do not t serve oversized portions

Exercise is no longer included in the icon,

but it's still an important component of a

healthy lifestyle. Children need 60

minutes a day ( Myplate.org,)

Tips for Healthy

Holiday Eating.

For Children

Feed your children – and yourself – a light meal

or snack before going to a holiday party. It’s harder to

avoid overeating when you’re overly hungry.

Set a good example for children by eating fruits,

vegetables, and whole grains with meals or as

snacks.

Offer to bring a healthy, low-calorie dish to holi-

day parties so you’ll know that at least one healthy

item will be available.

Teach your children to eat smaller portions of

food, especially at a buffet, where they may want to

try everything. Help them choose the items they want

to try the most, and eat a small portion of each.

Sodas and other sweet drinks contain a lot of

calories and many contain caffeine. For a healthier

version of “soda” mix 100% fruit juice with club soda

or seltzer.

The holiday season can keep you extra busy but

try to avoid fast food – it may be handy, but is often

high in fat and low in nutrition.

Tips for physical activity: Do fall and winter chores

with your kids – raking leaves, shoveling snow, Have

fun together outside – go for a walk, Play games !

The University of Maryland is an Equal Opportunity Employer with Equal Access Programs. Please call in advance for special accommodations.