Reply to: Cooperative

Extension Service

Gallatin County

395 US Highway 42 West

Warsaw, KY 41095

(859) 567-5481

Fax: (859) 567-5432

gallatin.ca.uky.edu

A favorite pastime for many is the summer barbeque. There are few things better than sharing a meal with friends and family outside during the summer months. The barbeque is an excellent opportunity to serve a fresh, in-season menu. Build your menu around vegetables available during the late summer months, including tomatoes, peppers, zucchini, crooked-neck squash and corn. For protein, lean options such as poultry, fish and shellfish are great fired up on the grill. For dessert, make mini fruit pizzas topped with fresh blackberries and raspberries or serve up a juicy watermelon. Think about serving low-calorie or no-calorie beverages such as ice water flavored with cucumber and mint. Find ways to get people up and moving around, especially children, with fun games or activities. And finally, encourage conversation and bonding during mealtime—fully

appreciating the time spent together. Research shows that family mealtime is beneficial for everyone gathered around the table. As you can see, it is easy to make your next summer barbeque a fun, health-promoting event.

Source: Heather L. Norman, Extension Specialist for Food and Nutrition; University of Kentucky; College of Agriculture, Food and Environment

JULY 2017

A PUBLICATION OF NORTHERN KENTUCKY FAMILY & CONSUMER SCIENCES AGENTS

TABLE OF CONTENTS

TIMELY TIPS .................. 1

EATING RIGHT ................ 2

SPENDING SMART ........... 2

RAISING KIDS ................. 3

LIVING WELL .................. 3

WHAT’S COOKING ........... 3

COUNTY INFORMATION .... 4

COOPERATIVE

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Raising Kids, Eating Right, Spending Smart, Living

“It was a splendid summer morning and it seemed as if nothing could go wrong.” -- John Cheever

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Thawing: If you are starting with frozen meat or chicken, thaw it completely for more even cooking. Place frozen product in the refrigerator for a nice safe, slow thaw. This may take a day or two, so plan accordingly. For faster thawing, place frozen product under cold running water or in a sink of cold water that is changed frequently. Frozen product can be thawed in the microwave as long as it is immediately placed on the grill. Never allow food to thaw on the counter at room temperature.

Marinating: A marinade is a sauce in which food is soaked before cooking. Always marinate food in the refrigerator, not on the counter at room temperature. Chicken and stew meat can be marinated up to 2 days. Beef, steaks, tenderloins, roasts and chops can be marinated up to 5 days. Discard the marinade after soaking. Marinade that has been in contact with raw meat or chicken should not be eaten as a sauce on cooked food.

Cooking: Always use a meat thermometer to check for doneness. Meat and chicken cooked on a grill will appear “done” due to quick browning on the outside. However, just because it looks done, it doesn’t mean it’s safe to eat. Cuts of beef, pork, lamb and veal, including steaks, chops and roasts, should be cooked to an internal temperature of 145 degrees F. with a 3-minute rest time. Ground meats (beef, pork, lamb and veal) should be cooked to an internal temperature of 160 degrees F. All chicken and poultry should be cooked to an internal temperature of 165 degrees F.

Keep it Hot: After cooking, keep grilled food hot at 140 degrees F. or warmer until served. Place food to the side of the grill, where there is no direct heat, or on the small rack above the grill if there is one. Food can also be placed in an oven set at 200 degrees F. or a warming tray until consumed. Once food is served, it should not set out for more than two hours. If it is hot outside (above 90 degrees F.), food should not sit out for more than one hour.

Keep it Clean: Start with clean hands and make sure there are plenty of clean plates and utensils. Do not use the same platter or utensils for raw and cooked meat or chicken. Always use a clean platter when removing food from the grill. Bacteria in the raw meat juices can contaminate food that has been safely cooked. Source: Annhall Norris, Extension Associate for Food Safety and Preservation; University of Kentucky; College of Agriculture, Food and Environment

SUMMER TRAVEL ON A BUDGET Warm, sunny days are the perfect occasion to hit the road to discover new things. But the dream of getting away may seem impossible to some of us when the costs of traveling, including good, lodging and entertainment, are piled on top of everyday living expenses. These tips may make it easier for you to get away without breaking the bank. 1. Shorten the length

of your stay. Everyone would love to stay on the beach for a full seven days, but for some, that may not be economically feasible. Instead of canceling your trip, look at your budget and see how many days you can afford.

2. Choose off-peak vacation spots. While summer is the peak season for most places, destinations like ski resorts that do the majority of their business during the winter months may offer discounts during the off-season. You won’t be able to ski, but you can enjoy nature, restaurants and tourist attractions, not to mention fewer crowds.

3. Look for last minute deals or specials if you are flexible with your dates. Often airlines or hotels will offer discounts to fill empty seats and vacant rooms. Make sure you book with a reputable company when searching the Internet for deals.

4. Save money by eating in. Food can be one of the biggest expenses of a vacation next to lodging. Think about whether you could bring food or purchase it at a grocery store instead of dining out for every meal. Having access to a kitchen in your room or vacation rental could help you prepare a couple of home-cooked meals for your family.

5. Have a staycation. Become a tourist in your own city or region. You can contact the visitor’s bureau for more information on free or low-cost summer events offered in the county.

6. Set a budget and follow it. Make sure everyone in your family knows the daily spending allowance and agrees to stay within it. Families can plan each day’s events based on their budget.

7. Start a vacation savings account for next year. Like Christmas savings accounts, some banks offer vacation club savings accounts. These allow you to spread the cost of the vacation over an entire year instead of being hit with a lump payment at once.

Source: Jennifer Hunter, Extension Specialist for Family Financial Management; University of Kentucky; College of Agriculture, Food and Environment

Food Safety at the Grill

Grilling season is finally here. Follow the tips below to help prevent food-borne illness and keep your family healthy.

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TRAVELING SAFELY

If you are traveling this summer, it is important to be

prepared and safe. Making sure that you are prepared for

motion sickness, ear discomfort and having items needed

for a safe and fun trip can help you be at ease.

MOTION SICKNESS. Motion sickness can happen to

anyone. Some people feel it more when they are in the

car and others feel it more when

they are in a boat or a plane. It is

often described as a feeling of

being sick to your stomach. This

happens because your brain is

getting mixed signals about

whether or not your body is in

motion. The inner ear, which

allows you to sense if your body is moving, feels that

your body is moving (in a vehicle or plane) and yet your

eyes may be fixed on an object that is still, such as a

book. This can confuse the brain.

One way to avoid motion sickness is to look

outside. If your child is not feeling well, try having him

or her focus on objects that are far away, such as a house

that is up ahead or a mountain in the far distance. On an

airplane, have your child look out the window. This

helps because the eyes will see that the body is moving.

If your child is still feeling ill after looking out a window,

you may need to stop for a few minutes and let him or her

walk around if you are in a car. If it happens a lot, you

may want to talk to your child’s healthcare provider about

other ways to prevent motion sickness.

EAR DISCOMFORT. Ear discomfort is not

uncommon when traveling by a plane, especially during

takeoff and landing. This happens because there is

pressure in the middle ear that tries to change with the

changing air pressure. To help ease the pressure changes,

you may want to have your child swallow something or

even yawn. Make sure to tell your child that it may be

uncomfortable, but keep encouraging them to swallow or

yawn.

BEING PREPARED. When you are traveling to

someplace new, your child is likely to want to go

exploring! Make sure that you have sunscreen for the

long days outside, insect repellent, a small first aid kit and

some type of hand sanitizer in case there is nowhere to

clean hands. You also want to make sure that you have

any specific medications that may be needed such as

inhalers, allergy medication or insulin. Source: Parent Health Bulletin, July 2016; University of

Kentucky; College of Agriculture, Food and Environment

SUMMERTIME SAFETY

ENJOYING THE OUTDOORS SAFELY. One common injury during the summer is sunburn. Make sure that you apply sunscreen in the morning and every two hours throughout the day if you are outside. Remember that if you are swimming or sweating, you should reapply sunscreen more often. PICNIC SAFETY. Picnics can be a lot of fun, but it is important to be safe with your food choices. Anything that has dairy, eggs, meat or mayonnaise should not be left out of refrigeration. Pack plenty of ice to keep those items cold. Don’t forget to wash your hands before touching food. If water and soap are not available use hand sanitizer or wet wipes to make sure your hands are clean. VACATION SAFETY. Going on vacation can be a lot of fun, but you want to make sure that you are able to enjoy every minute of it. Plan ahead for any problems that may arise during your vacation. This includes thinking about who will be traveling with you and any medications that they may need.

Source: Adult Health Bulletin, July 2016; University of Kentucky; College of Agriculture, Food and Environment

1 pound boneless, skinless chicken breasts, sliced lengthwise into strips 1 to 2 teaspoons cumin 1 to 2 teaspoons chili powder 1/4 teaspoon ground black pepper 1/4 teaspoon garlic powder 3 medium bell peppers, any color or variety 1 medium onion 1 (10 ounce) can diced tomatoes and green chilies 6 (8-inch) whole-wheat flour tortillas

1. Place chicken in a medium-size slow cooker. 2. In a small bowl, combine cumin, chili powder, black pepper

and garlic powder. Sprinkle seasoning over chicken. 3. Remove stem and seeds from bell peppers and peel from

onion. Slice peppers and onion into 1/4 inch strips and add them to slow cooker, covering chicken. Pour tomatoes and green chilies over veggies.

4. Cover slow cooker with lid and cook on high heat for 4 hours or on low for 6 to 8 hours.

5. Remove chicken from the slow cooker and let it cool slightly. Use two forks to shred chicken. Add shredded chicken back to the slow cooker and mix with the peppers and onions.

6. Serve in tortillas. Makes 6 servings. Per serving: 220 calories, 4.5g total fat, 50mg cholesterol, 600mg sodium, 26g carbohydrate, 23g protein Source: 2017 Food and Nutrition Calendar; University of Kentucky; College of Agriculture, Food and Environment

SLOW COOKER FAJITAS