Homemaker Newsletter
Cooperative Extension Service Russell County February 2021 2688 S. Hwy. 127 Russell Springs, KY 42642 (270) 866-4477 Fax: (270) 866-8645 extension.ca.uky.edu
Savor the Flavor of Fish Whether you catch your own or buy from the market, fish is a great way to Thought for the Month: keep lean, flavorful protein on hand. And frozen and canned options make it “Love is our true destiny. We easy. Some varieties are naturally low in fat, and others have healthy fatty do not find the meaning of life acids. Eating fish twice a week may reduce the risk of stroke, depression, by ourselves alone - we find it Alzheimer’s disease, hypertension, and other chronic conditions. with another.” Refrigerate or freeze fish immediately after buying or catching and cleaning. Thomas Merton Store at below 40 degrees F using airtight containers for up to three days. You should store frozen seafood at below 0 degrees F for three to 12 months. Always use before the expiration date or throw it out. Roll Call: You can make cod, salmon, or flounder filets the centerpiece of a sheet pan Name the last good book baked meal. You can serve shrimp or fish pieces on pasta or sautéed greens you’ve read. for a colorful main dish.
Canned tuna and salmon are easy meals just waiting in your pantry. Old fashioned salmon patties or a tuna casserole could be a favorite family meal. Tuna salad stuffed in a fresh tomato or served on crackers is a quick and easy high-protein lunch. Council Meeting Monday, February 22 Be sure you are reeling in the benefits of fish, at the lake or at the market, to 5:00 p.m. keep lean healthy proteins on hand for making flavorful meals.
Reference Seafood: Are You Reeling in the Benefits? FCS3-590, 2015. Pending COVID Guidance Source: Janet Tietyen Mullins, Food and Nutrition Specialist
They Loved to Laugh By Kathryn Worth
Cries and happiness interchange in this book of a young girl’s development to womanhood in the 1830’s. 16-year old orphan Martitia Howland moved into a Quaker farm family of five sons and one judgmental daughter. As she runs their gauntlet, she begins to flourish and gain the skills they expect of her and discovers other talents all her own. Eating for Immunity
In this time of pandemic, everyone wants to give themselves and their family members the best chance to stay well. It’s tempting to look to supplements to boost your immune system, but a healthy diet is the best way to provide adequate amounts of the nutrients that keep your immune system strong. Here are some of the best foods to provide important vitamins for staying healthy.
Eating foods rich in vitamin C is one of the greatest ways to boost the immune system. Vitamin C builds collagen, which keeps our skin, gums, and mucus membranes healthy. It helps heal wounds. This helps keep bacteria and viruses out. Vitamin C is also a powerful antioxidant, helping to fight pathogens that do invade our bodies. Citrus fruits such as oranges, grapefruit, and tangerines are high in vitamin C. Strawberries, bell peppers, spinach, kale, and broccoli are also good sources. It is important to eat sources of vitamin C every day, because our bodies do not store it.
We need vitamin B6 to produce the blood cells which regulate the immune system. It is found in chicken, salmon, tuna, chickpeas, and green vegetables.
Vitamin E is another potent antioxidant that helps the body fight infections. You can find it in nuts, seeds, and spinach.
Water is important to the immune system, too. We need water to produce lymph and blood, which carry nutrients around in the body. Drink plenty of water, milk and juice, and limit caffeine. Fresh fruit and vegetables are good sources of water, as well.
Follow the USDA Dietary Guidelines by: filling half of your plate with fruits and vegetables, eating fruits and vegetables of every color, including deep green, red, and orange, eating fish twice per week, and eating more nuts and seeds for protein.
This will help you build a strong immune system over time. Your body absorbs vitamins better from food than from supplements, and some supplements can have harmful side effects.
References Carr, A., and Maggini, S., (2017). Vitamin C and Immune Function. PubMed.gov. doi: 10.3390/nu9111211 Health.clevelandclinic.org Source: Jackie R. Walters, MBA, RDN, Extension Specialist for the Nutrition Education Program Cultural Arts and Heritage Guidelines for Creative Writing Contests
General: Only one entry per person is allowed in each category Entries are open only to members of KEHA All entries must be original Entries should not contain words of profanity The KEHA Executive Board reserves the right to not print any entry due to content Entries should be typed, however legible hand written entries will be accepted if there is no way the entry can be typed Entries submitted in electronic format, preferably in Microsoft Word, are encouraged Each entry should be submitted for state judging with the completed Cultural Arts and Heritage Creative Writing Contest Cover Sheet and Author Release Form. This is found on KEHA Handbook page 39 or on our website at https://russell.ca.uky.edu/files/2020-2021_creative_writing_guidelines.pdf. Entries will not be returned; be sure to make a copy All entries are due by March 1 to KEHA Cultural Arts Chairman: Marilyn Watson, KEHA Cultural Arts Chairman; 2286 Melwood Drive, Henderson, KY 42420 Phone: 270-827-1385 Email: [email protected]
Poetry: Entries are limited to 30 lines
Memoirs: Entry is limited to 2 pages, double spaced Entry is limited to one memory, written in first person Entry should have a particular focus or element that receives the most emphasis Entry should focus on a person, place, or animal which has a particular significance in the writer’s life Entry should recreate for the reader incidents shared with the person, place, or animal Entry should reveal writer’s knowledge of and feelings about the person, place, or animal Entry should make the person, place, or animal come alive for the reader Entry should share new insights gained when recalling the significance of the subject of the memoir
Short Story: Entry is limited to 3,000 words. Entry may be written in the first or third person Entry should contain: a plot, rising action and a climax a focused purpose setting details woven into the text of the story, allowing the reader entry into the story development of at least one character through the character’s own words, thoughts, or actions and/or those of another character a tightly woven plot limited to one main idea or purpose a problematic conflict, developed as the story progresses a resolution of that conflict idea development through snapshots, thought shots, dialogue, description, etc.
Easy Peasy Mac and Cheesy
1 (16 ounce) box whole wheat shell or macaroni pasta 1 (12 ounce) can non-fat evaporated milk 1 (8 ounce) package mild or sharp shredded cheese 2 teaspoons garlic powder 1 tablespoon celery seed 1/2 teaspoon salt 1/4 teaspoon pepper 1 (5 ounce) can water-packed tuna, drained 1 (14 ounce) can low-sodium peas, drained
1. Cook pasta and drain. Reserve 1/2 cup of pasta water in case cheese sauce gets too thick. 2. In large saucepan, heat milk, but do not bring to boil. 3. Add cheese, and stir until cheese is melted and milk is thickened. 4. Add garlic powder, celery seed, salt, and pepper. Mix well. 5. Add drained tuna, peas, and macaroni. Mix well and serve.
Makes 6 servings Serving size: 1 cup Cost per recipe: $6.41 Cost per serving: $1.07
Nutrition facts per serving: 240 calories; 16g total fat; 8g saturated fat; 0g trans fat; 50mg cho- lesterol; 770mg sodium; 72g carbohydrate; 10g fiber; 11g sugar; 0g added sugar; 32g protein; 10% Daily Value of vitamin D; 40% Daily Value of calcium; 0% Daily Value of iron; 15% Daily Value of potassium.
Source: Joel Worth, Jefferson County SNAP-Ed Assistant Senior
Make it a Meal: Easy Peasy Mac and Cheesy, tossed green salad, and low-fat milk
This material was funded by the USDA’s SNAP-Ed program through the Kentucky Cabinet for Health and Family Services.
Christy A. Martin Jonathan T. Oakes CEA for 4-H Youth Development CEA for Agriculture & Natural Resources