Maurice Bowling Middle School

5th Grade A MESSAGE TO ALL COOKS

Whether you are a parent, teacher, caring adult, child, youth, business person, city official, friend, or any combination of the above, you have the power to make a tremendous difference in this community.

We hope this book demonstrates how even a simple act like cooking together creates much more than good food; it creates lifelong memories. And, we hope it inspires you to continue to build assets, celebrate your traditions and share your personal history; for these are the ingredients of life that enrich and endure.

DISCLAIMER

All recipes in this book have been submitted by each student. We sincerely apologize if there is an error in the recipe.

THANKS

This project was a collaborative effort between many different organizations. A BIG thank you to all that helped bring this project to life!!

Maurice Bowling Middle School Owen County Extension Office

Ms. Alcorn Judy Hetterman Ms. Bowlin Ginny Miller Ms. Smith Emily Burke Ms. Shera Mimi Quiroz Ms. Stovall Stephanie Howard Ms. Walker Mandy Davis Community Agency And all Owen County Extension Homemaker Representatives Volunteers.

Dairy 10 Fruits choose the foods Grains Vegetables tips Protein Nutrition you need to grow Education Series 10 tips for teen guys

Feed your growing body by making better food choices today as a teen and as you continue to grow into your twenties. Make time to be physically active every day to help you be fit and healthy as you grow. . get over the idea of magic foods skip foods that can add unwanted pounds There are no magic foods to eat for good health. Teen Cut back on calories by limiting fatty meats like ribs, 1 guys need to eat foods such as vegetables, fruits, whole bacon, and hot dogs. Some foods are just occasional grains, protein foods, and fat-free or low-fat dairy foods. 6 treats like pizza, cakes, cookies, candies, and ice cream. Choose protein foods like unsalted nuts, beans, lean Check out the calorie content of sugary drinks by reading meats, and fish.SuperTracker.usda.gov will show if the Nutrition Facts label. Many 12-ounce sodas contain you are getting the nutrients LOW FAT MILK 10 teaspoons of sugar. you need for growth.

learn how much food you need always hungry? Teen guys may need more food than most adults, teen Whole grains that provide fiber can give you a feeling of girls, and little kids. Go to www.SuperTracker.usda.gov. fullness and provide key nutrients. Choose half your 7 2 It shows how much food you need based on your age, height, grains as whole grains. Eat whole-wheat breads, pasta, and weight, and activity level. brown rice instead of white bread, rice, or other refined grains. It also tracks progress Also, choose vegetables and fruits when you need to “fill-up.” towards fitness goals. keep water handy check Nutrition Facts labels Water is a better option than many other drink To grow, your body needs vitamins and minerals. choices. Keep a water bottle in your backpack and 3 WATER Calcium and vitamin D are especially important for at your desk to satisfy your thirst. Skip soda, fruit drinks, 8 your growing bones. Read Nutrition Facts labels for calcium. and energy and sports drinks. They are sugar-sweetened Dairy foods provide the minerals your bones need to grow. and have few nutrients. strengthen your muscles make a list of favorite foods Work on strengthening and aerobic Like green apples more than red apples? Ask your activities. Work out at least 10 minutes at family food shopper to buy quick-to-eat foods for 9 4 a time to see a better you. However, you need the fridge like mini-carrots, apples, oranges, low-fat cheese to get at least 60 minutes of physical activity slices, or yogurt. And also try dried fruit; unsalted nuts; every day. whole-grain breads, cereal, and crackers; and popcorn.

fill your plate like MyPlate start cooking often Go to www.ChooseMyPlate.gov for more easy Get over being hungry by fixing your own snacks and tips and science-based nutrition from the Dietary meals. Learn to make vegetable omelets, bean 10 5 Guidelines for Americans (www.DietaryGuidelines.gov). quesadillas, or a batch of spaghetti. Prepare your own food so you can make healthier meals and snacks. Microwaving frozen pizzas doesn’t count as home cooking.

Center for Nutrition Policy and Promotion Go to www.ChooseMyPlate.gov DG TipSheet No. 34 USDA is an equal opportunity provider and employer. for more information. January 2014 Dairy 10 Fruits eat smart and be active Grains Vegetables tips Protein Nutrition as you grow Education Series 10 healthy tips for teen girls

Young girls, ages 10 to 19, have a lot of changes going on in their bodies. Building healthier habits will help you—now as a growing teen—and later in life. Growing up means you are in charge of foods you eat and the time you spend being physically active every day.

build strong bones be a healthy role model A good diet and regular physical activity can build Encourage your friends to practice healthier habits. 1 strong bones throughout your life. Choose fat-free or 6 Share what you do to work through challenges. Keep low-fat milk, cheeses, and yogurt to get the vitamin D your computer and TV time to less than 2 hours a day and calcium your growing bones need. Strengthen (unless it’s school work). your bones three times a week doing activities such as running, gymnastics, and LOW FAT MILK try something new skating. Low-Fat Yogurt Keep healthy eating fun by picking out new foods

7 you’ve never tried before like lentils, mango, quinoa, cut back on sweets or kale. Cut back on sugary drinks. Many 12-ounce cans of 2 soda have 10 teaspoons of sugar in them. Drink make moving part of every event water when you are thirsty. Sipping water and cutting back on cakes, candies, and sweets helps to maintain a healthy Being active makes everyone feel good. Aim for weight. 8 60 minutes of physical activity each day. Move your body often. Dancing, playing active games, walking to school with friends, swimming, power up with whole grain and biking are only a few fun ways to be Fuel your body with nutrient-packed whole-grain active. Also, try activities that target the 3 foods. Make sure that at least half your muscles in your arms and legs. grain foods are whole grains such as brown rice, whole-wheat breads, and popcorn. include all food groups daily Use MyPlate as your guide to include all food groups choose vegetables rich in color 9 each day. Learn more at www.ChooseMyPlate.gov. Brighten your plate with vegetables that are red, 4 orange, or dark green. Try acorn squash, cherry everyone has different needs tomatoes, or sweet potatoes. Spinach and beans also provide vitamins like folate and minerals Get nutrition information based on your age, like potassium that are essential for 10 gender, height, weight, and physical activity healthy growth. level. Use SuperTracker to find your calorie level, choose the foods you need, and track progress toward your goals. Learn more at www.SuperTracker.usda.gov. check Nutrition Facts labels for iron Read Nutrition Facts labels to find foods containing 5 iron. Most protein foods like meat, poultry, eggs, and beans have iron, and so do fortified breakfast cereals and breads.

Center for Nutrition Policy and Promotion Go to www.ChooseMyPlate.gov DG TipSheet No. 36 USDA is an equal opportunity provider and employer. for more information. January 2014

FN-SSB.911

A Visit to Farmers Market

Historically, tobacco has been the foundation for many of rural Kentucky's farm profits. Recent challenges have prompted farmers to explore avenues for broadening their market opportunities. These markets offer quality products and on-farm experiences. They include greenhouses, garden centers, agriculture tourism, festivals, pick-your-own, wholesale, roadside stands, community supported agriculture, and farmers markets. These places are becoming destinations that provide fun for the whole family. Local farmers markets allow farmers additional economic profits while strengthening community and farm-to-table

concepts.

Farmers markets have two key roles in The trend to visit farmers markets is on the community. Farmers provide fresh, safe, the rise. It seems to be fueled by consumer high-quality foods and a chance for the interest, the farmers’ desire to make more community to mingle with farmers to learn money, and growing community awareness of more about their way of life. A visit to the the role of farming, and local food systems. farmers market is all about the experience. Farmers markets are perfect for small farm The emphasis on more fruits and vegetables producers, who are unable to participate or in the diet is another way to link consumers compete effectively in larger wholesale with the farm. The tie-in with local channels. As consumers learn to incorporate restaurants, schools, and supermarkets can more fruits and vegetables into their diet, the also strengthen the farmer’s position with the farmers market will increase the probability of community. repeat sales. We all have a social responsibility to Legislation in Kentucky also allows make a connection with the land and farmers to add value to their products to sell understand how the ecological and at farmers market. Adding value simply economical impacts affect our communities. means using locally grown produce in baked Basically, sustainable agriculture is a method or canned goods, processed in their own of agriculture that meets the needs of the home. The effort provides a distinctive niche current generation while conserving natural for farmers to share a proud Kentucky resources for future generations to use. A heritage of producing fine-quality food farmer following sustainable agriculture products. Local citizenry and Kentucky methods uses environmentally friendly tourists alike now have the opportunity to methods to preserve the soil, water, and other acquire value-added products derived from natural resources of the land. Being able to locally grown, harvested, and processed make a living off the farm also promotes foods. economic viability within a rural community. Super Star Chef is a joint effort of the University of Kentucky Cooperative Extension Service Family and Consumer Sciences and 4-H Youth Development.

Sandra Bastin, PhD, RD, LD, CCE Extension Food and Nutrition Specialist

Teresa Ford, BSBA Project Associate

November 2007

Copyright© 2007 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Used with permission from Kentucky Farm Bureau for educational purposes only. FN-SSB.905

Measuring Savvy

Correct ingredient measurements are the key to a successful recipe. Improper ratios of certain ingredients such as salt, baking soda, baking powder, or hot and spicy ingredients can lead to poor taste and texture. A recipe allows you to apply basic food science techniques to specific ingredients.

Measuring Utensils There are several different types of measuring utensils used for proper measuring of ingredients. The most common types of measuring equipment are listed below with a brief description for each. For accuracy, use the largest measuring tool possible. For example, use 1 tablespoon instead of 3 teaspoons; use 1 cup instead of four ¼ cups. Dry measuring utensils are designed for use with dry ingredients, while liquid measuring utensils provide greater precision for wet ingredients.

Measuring spoons usually consist of at least four spoons, which are made of plastic or metal. Measuring spoons are used to measure small quantities of both dry and liquid ingredients. It is helpful to have two sets so one can be used for dry and one for liquid ingredients.

A set of four measuring spoons will include ¼ teaspoon, ½ teaspoon, 1 teaspoon, and 1 tablespoon. Other sets may include additional measurements.

Dry measuring cups include plastic or metal cups of various sizes. Adjustable measuring cups are also available. They have a slide bar that can be adjusted so the cup can measure different amounts. Graduated and adjustable measuring cups are used to measure dry ingredients, such as flour, sugar, oats, rice, and solid ingredients such as shortening and peanut butter.

Single-measure cups are often nested in a graduated set.

Liquid measuring cups are made of glass or clear plastic. The pour spout prevents spilling and the handle gives you more control when pouring. The liquid should be measured on a flat surface. The liquid in the container will have a slightly curved appearance. Measure the desired amount at the bottom of the curve for greatest accuracy.

Liquid measuring cups are available in 1, 2, 4, and 8 cup sizes, and have graduated

measures on the side.

The Art of Dry Measuring

To measure dry or solid ingredients, gently fill the cup or spoon until it is heaping over the top of the measuring utensil. Then level with a straight edge. Items such as oats, cornmeal, breadcrumbs, or cereal can be poured into the cup until it is overfilled and then leveled. Do not shake, tap, or pack the ingredient into the cup.

Brown sugar and shortening (and other solids) should be spooned into the measuring utensil and packed firmly to eliminate any air pockets. After the ingredient is firmly packed it can be leveled with a straight edge, such as the back of a knife. When removed, it should retain the shape of its container.

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Butter and margarine in stick form have measurements marked on their wrappers, making it very convenient to measure the required amount. Cut off the amount you need. One stick equals 8 tablespoons, or ½ cup.

Miscellaneous Measuring

Pinch the ingredients between your forefinger and thumb. It is less than a dash. Dash, used to measure liquid ingredients, is equal to about 3 drops. When used to measure dry ingredients, a dash should be over 1/16 teaspoon, but less than 1/8 teaspoon. Jigger is a measurement equivalent to 3 tablespoons or 1½ fluid ounces. Scant measurements are slightly less than the amount in the recipe. Heaping is used when measuring dry ingredients; it indicates the ingredient should be mounded over the rim of the measuring utensil.

Measuring should not be done over the mixing bowl but over the sink, another bowl, or a sheet of wax paper to catch any excess spillage. Spillage caught on wax paper can be returned to that ingredient's container.

If you do not have two sets of measuring cups or spoons, measure the dry ingredients first and then the liquid ingredients. Store loose dry ingredients, such as salt, sugar, and flour, in a labeled, sealed container. The ingredient can then be spooned out and leveled. You won’t have to try to pour it into the measuring utensil. To help you keep track of which ingredients have been measured and added to the mixing bowl, place all the ingredients on one side of the mixing bowl.

Photographs: James Bastin

Sandra Bastin, PhD, RD, LD, CCE Extension Food and Nutrition Specialist

Teresa Ford, BSBA, Project Associate September 2005; revised March 2011

Copyright © 2011 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

3 FN-SSB.902c

How to Slice and Dice

Slice Crosswise Cut vegetable crosswise to the desired thickness

Slice Lengthwise Cut vegetable lengthwise to the desired thickness

Julienne Stack slices and cut again lengthwise to the desired thickness

Dice Lay julienne in a bundle and cut crosswise to the desired thickness

Illustrations from Cooking a World of New Tastes, Segment 1 http://www.fns.usda.gov/tn/Resources/worldtastes02Seg1.pdf

Sandra Bastin, PhD, RD, LD, CCE Extension Food and Nutrition Specialist

Teresa Ford, BSBA Project Associate

September 2005; revised March 2011

Copyright © 2011 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice.

Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Table Settings & Napkin Fold

Table Settings

The plate should be centered and place mats should be equal distances apart. Silver and place mats should be placed about an inch from the edge of the table.

Forks should be at the left of the place, arranged according to courses; start from the outside and work toward the plate.

Knives are placed at the right of the plate with blade toward plate. (And when using the knife, be sure to keep the blade turned in toward the center of the plate when you rest it for a moment or when you finish.)

Spoons are to the right of the knives according to use, again using them from the outside in.

An individual butter knife is laid horizontally across the top of the bread-and-butter plate with handle to the right and the blade turned toward the center of the plate.

Dessert fork and spoon can be put on the dessert plate when it is served along with a finger bowl (fork to the left, spoon to the right) or arranged horizontally, spoon above the fork, in the center above the dinner plate. Spoon handle is on the right; for handle is to the left.

Plate is the 8 ½-inch size. Fork goes on the outside, and salad fork on the inside to the left of the plate. (If the salad is served as a first course, the forks would be reversed.) To the right of the plate, from the outside in, are a teaspoon for a fruit cocktail, a soup spoon, and the knife. The dessert spoon and fork are placed above the plate, but are equally correct placed on the dessert plate when it is brought in with the finger bowl, as shown. Water glass is above the knife, while bread-and-butter plate is above the forks. Spoon for coffee or demitasse would be placed on the saucer when served.

Napkin Fold – Pyramid

Fold napkin in half diagonally (1). Fold corners to meet at top point (2). Turn napkin over and fold in half (3). Pick up at center and stand on base of triangle (4).

2

Baking Temperature Guide Melting Points Butter: 85ºF. to 90ºF.; Chocolate: 86ºF. to 94ºF. Cutting in butter Cold (35ºF. to 40ºF), cut into ½ inch chunks Creaming butter Room temperature, pliable, not melted or in “puddle”, 68ºF Dry yeast Best dissolved when at room temperature Active dry yeast* Dissolve or proof in 105ºF. to 115ºF. liquids Fast-rising dry Stir yeast into flour/dry ingredients Internal doneness temperatures Lean yeast bread or hearth loaf: 205ºF. to 210ºF.; yeast rolls, sweet breads: 190ºF.; casseroles, cook or re-heat to 165ºF. to 212ºF. Very hot oven (475ºF. to 550ºF.) Pizza, soft pretzels, bread sticks, pita bread Hot oven (400ºF. to 450ºF.) Biscuits, scones, corn bread, pastry shells, muffins, cobblers, coffeecake, custard; two-crust fruit pies; 425ºF. for 10 minutes; 350ºF. until done Moderate to moderately hot oven (350ºF. to 375ºF.) Sweet rolls, cookies, casseroles Moderately slow oven (325ºF. to 350ºF.) Cakes, soft cookies, strudel, angel food or sponge cakes Slow oven (250ºF to 300ºF.) Baked meringues, fruitcakes Conversion guide (ºF. to ºC.) Take the temperature in Fahrenheit; subtract 32; divide by 1.8 *May vary-refer to yeast brand’s label or web-site

Measurement Guide Pinch = 1/16 teaspoon 4 quarts = 1 gallon Dash = 1/8 teaspoon or less 1 ounce = 28.35 grams 3 teaspoons = 1 tablespoon 1 liter = 1.06 quarts 2 teaspoons = 1/8 cup or 1 ounce Abbreviation Meanings 4 tablespoons = 1/4 cup oz. = ounce or ounces 5 1/3 tablespoons = 1/3 cup c. = cup 8 tablespoons = 1/2 cup pt. = pint 16 tablespoons = 1 cup qt. quart 1 cup = 8 fluid ounces t. = tsp. = teaspoon 2 cups = 1 pint = 16 fluid ounces g. = gram or grams 4 cups = 2 pints = 1 quart = 32 fluid ounces lb. = pounds 2 quarts = ½ gallon – 1.89 liters T = Tbsp. = tablespoon

Ingredient Substitution Guide 1 cup all-purpose flour ½ cup all-purpose flour + ½ cup whole wheat flour 1 cup all-purpose flour 1 cup + 2 Tbsp. cake flour 1 cup cake flour 7/8 cup (1 cup minus 2 Tbsp.) all-purpose flour + 2 Tbsp. corn starch 1 cup self-rising flour 1 cup cake or all-purpose flour + 1 1/2 tsp. baking powder + 1/2 tsp. salt 1 cup self-rising cornmeal ¾ cup + 3 Tbsp. white or yellow cornmeal + 1 Tbsp. baking powder + 1/2 tsp. salt 1 pkg. (¼ oz.) active or dry yeast 2 1/4 tsp. (¼ oz.) fast-rising yeast or 1 (½ oz.) cake compressed yeast 1 tsp. baking powder 1 tsp. baking soda + ½ tsp. cream of tartar 1 cup of honey 1 1/4 cups sugar or 2 cups powdered sugar + ¼ cup liquid 1 cup buttermilk or sour milk 1 Tbsp. lemon juice or vinegar plus milk to make 1 cup; stir and let stand 5 minutes or 1 cup plain yogurt thinned with milk 1 cup whole milk 1 cup skim milk + 2 Tbsp. melted butter or margarine 1 cup sour cream or crème fraiche 1 cup 2% or 10% plain Greek-style yogurt 1 Tbsp. cornstarch 2 Tbsp. all-purpose flour or 4 tsp. quick-cooking tapioca 1 cup packed brown sugar 1 cup white sugar creamed with 2 Tbsp. molasses 1 ounce unsweetened chocolate 3 Tbsp. unsweetened cocoa plus 1 Tbsp. shortening 1 large egg 2 egg whites + ½ tsp. vegetable oil or 1 Tbsp. milled flax + 3 Tbsp. water or ¼ cup soft tofu

Baking Pan Substitution Find pan capacity (volume) by filling pan to rim with water; then measuring water quantity in a liquid measuring cup. Reduce baking times when batter/dough is divided into smaller or shallower pans. Pan Size Pan Capacity Substitute Pan Loaf pan-8 ½ x 4 ½ in. 6 cups Three 5 x 2 in. loaf pan Two 2 ¾ x 1 3/8 in. muffin tins Three 2 ¾ x 1 1/8 in. muffin tins Loaf pan- 9 x 5 x 3 in. 8 cups Two 8 x 4 x 2 ¼ in. loaf pan Three 5 ½ x 3 ½ in. loaf pans Round cake pan-9 x 2 in. 8 cups One 8 x 2 in. square pan Bundt® pan-10 x 3 ¼ in. 12 cups One 10 x 4 in. tube pan Two 8 ½ x 4 ½ x 2 ½ in. loaf pans Rectangle pan- 13 x 9 x 2 in. 14 to 15 cups Two 9 x 2 in. round cake pans Two 8 x 2 in square pans Jelly-roll pan- 15 x 10 x 1 in. 10 cups Two 7 x 11 x 1 ¼ in. brownie pans Two 8 x 1 in. round pans

2 BREAKFAST

Sausage & Potato Casserole

Ingredients: 4 pounds red potatoes, peeled & 1 inch cubed 2 pounds mild sausage 2 cans cream of mushroom soup 8 Slices of cheese 2 cans cream of celery soup Salt & pepper

Directions: Boil potatoes until soft but still firm. Brown sausage & drain. Mix cooked sausage and all four cans of soup in mixing bowl. Pour potatoes into 9 x 13 inch casserole dish. Pour sausage & soup mix over potatoes. Add salt & pepper on top. Cover top evenly with sliced cheese. Bake at 350°F for 25-30 minutes.

Toast

Ingredients: Bread Honey Cream Cheese Strawberries

Directions: Cook bread in toaster, put cream cheese on toast. Cut up strawberries and add to toast. Drizzle with honey.

Biscuits & Gravy

Ingredients: 1 can biscuits 1-2 cup milk 1 sausage roll 2 tablespoons corn starch

Directions: prepare biscuits according to can. Mix ½ milk with cornstarch. Fry sausage and add to milk mixture. Stir until thick. Continue to add milk until you have made enough gravy. Add salt and pepper to taste.

Spencer’s Quick Monkey Bread

Ingredients: ¼ cup sugar ½ cup firmly packed brown sugar 1 teaspoon ground cinnamon ¼ cup butter, melted 2 cans refrigerated biscuits

Directions: Grease a loaf pan and set it aside. Combine sugar & cinnamon. Cut biscuits in quarters. Roll in sugar and cinnamon mixture. Combine brown sugar & butter and pour over dough. Bake at 350°F for 25-30 minutes. Let cool.

Breakfast Burritos

Ingredients: 6 large eggs 1 pound bacon (optional) 1 pound ground sausage 5 large tortillas 2 cups shredded cheese Taco sauce (optional)

Directions: Cook sausage according to package, drain. (Cook bacon separately & drain grease) Add eggs to sausage and stir. (add crushed bacon if desired). Set mixture to the side. Heat tortilla for 10 seconds in microwave. Add a scope of mixture to tortillas and add desired cheese. Wrap & heat burritos for 10 more seconds.

Tips: We’ve added taco seasoning (1 package) to the sausage. This adds extra flavor, we also top it with taco sauce.

Breakfast Quiche

Ingredients: 2 deep dish pie crusts 1 cup mozzarella cheese, shredded 8 eggs Salt & Pepper 2 cups half & half 1 pound sausage 1 cup cheddar cheese, shredded

Directions: Brown sausage. Beat eggs lightly and add half & half, cheeses, salt & pepper and sausage. Divide mixture between the 2 pie crust and bake at 350°F for 50 minutes.

Tips: Picante sauce makes a great topper!

Huevas a la Mexicana (Mexican Style Scrambled Eggs)

Ingredients: ½ tablespoon vegetable oil 1 Roma tomato, finely diced 2 tablespoons white onion, chopped 2 eggs ½ Serrano pepper, finely diced Salt & Pepper

Directions: Heat oil in pan over medium-high heat. Add chopped onions and cook for 1 minute. Add serrano pepper and stir, cook for 2 minutes then add tomato, stir and cook for 2 minutes. Do not overcook vegetables. While vegetables are cooking, slightly beat eggs in a bowl. Pour eggs over vegetables, season with salt, and let cook for 2 minutes and gently fold vegetables into eggs.

Tips: Can be served with refried beans (black or pinto) or warm corn tortillas.

Cinnamon Roll Pancakes

Cinnamon Filling Ingredients: 1 tablespoon ground cinnamon ¾ cup light brown sugar ½ cup butter

Directions: In a small sauce pan add all ingredients and bring to a low simmer. Stir often. Turn off and let cool.

Cream Cheese Glaze Ingredients: 4 oz. cream cheese 1 teaspoon vanilla extract ½ cup powdered sugar 6 tablespoons milk

Directions: Beat cream cheese until very soft. Beat in powdered sugar, stir in vanilla extract. Add the milk and combine all the ingredients. Add more milk to get desired consistency for drizzling.

Sugar Glaze Ingredients: 1 cup powdered sugar 1 teaspoon vanilla extract 3 tablespoons milk

Directions: Combine all ingredients in a measuring cup. Stir until smooth and use cup to drizzle over pancakes.

Pancake Ingredients: Buttermilk pancake mix

Directions: Mix desired amount of pancake mix and prepare according to package. When cooking pancakes wait for bubbles to form and start to pop. Take filling and start in center to outer edge. (make like a cinnamon roll shape) Be careful to clean up any that gets on the griddle. Test and check to see if other side is light golden and flip. Drizzle filling and icing over pancakes.

Tips: Make sure griddle stays clean and it doesn’t get too hot.

BREADS Tortias

Ingredients: 2 cups Instant Corn Masa Flour 1 ½ cups water

Directions: Combine corn mesa flour and water. Mix thoroughly for 2 minutes until you form a soft dough. If it feels dry add teaspoon one by one of water. Divide dough into 9 equal balls of approximately 1 inch each. Cover with damp cloth to keep dough soft and moist. Line tortia press with 2 sheets of thick plastic wrap. (measures 5 inch diameter) Heat skillet or griddle on medium-high heat. Carefully peel tortia from plastic, cook each tortia 30 seconds each side turning 3 times. Cover tortias with a napkin to keep it soft and warm.

Tips: You can sift flour using a screened strainer if you do not have a flour stiffer.

Zucchini Bread

Ingredients: 1 tsp. vanilla 3 cups flour 1 tsp. salt 1 tsp. baking powder 1 tsp. baking soda 1 tsp. cinnamon 3 eggs 2 cups grated zucchini 1 cup vegetable oil Chocolate chips, optional 2 cups sugar Directions: Beat eggs lightly, add sugar, vegetable oil, vanilla and zucchini. Sift together flour, salt, baking soda, cinnamon and baking powder. Add to egg mixture. Put in 2 loaf pans and bake at 350°F for 1 hour or until done.

Tips: Will also make 24 muffins.

Appetizers Cheeseball

Ingredients: 1 jar Dried beef, chopped 1 (8 oz.) Cream cheese, softened Green onions, chopped

Directions: Combine all ingredients and shape into a ball. Serve with crackers

Buffalo Chicken Dip

Ingredients: 2 (12.5 oz.) cans of chicken ¾ cup hot sauce 1 cup shredded cheese 2 packages of cream cheese 1 cup ranch dressing

Directions: In a large skillet combine chicken and cream cheese. Heat and stir until all mixed. Add rest of ingredients and heat to a boil. Then simmer for 10 minutes. Serve warm with crackers, celery or tortilla chips.

Spicy Chicken Dip

Ingredients: 2 (12.5 oz.) cans of chicken ½ cup red hot sauce 1 (8 oz.) cream cheese ¾ cup shredded mozzarella cheese ½ cup ranch dressing

Directions: Put all ingredients in a crock pot on high, let the cheese melt all the way and make sure it is hot.

Tips: If you want more just double your recipe and don’t forget your tortilla chips.

Jumbo Cheesy Italian Meatballs

Meatballs Ingredients: Extra –virgin oil, for brushing 2 pounds ground beef chuck Kosher salt 3 ½ cups torn stale Italian bread 1 cup parsley, chopped ½ teaspoon red pepper flakes 1 cup whole milk ½ cup grated parmesan cheese 4 mini mozzarella balls 2 large eggs 1 clove garlic, grated

Sauce Ingredients: 2 tablespoons extra-virgin olive oil 3 to 4 sprigs basil, plus chopped leaves for topping 3 cloves garlic, thinly sliced Ricotta cheese, for topping ¼ to ½ teaspoon red pepper flakes 1 (28 oz.) can crushed tomatoes

Directions: Make the meatballs. Preheat the oven to 400°F and brush a baking sheet with olive oil. Pulse the bread in a food processor to make coarse crumbs. Transfer to a small bowl, add the milk and set aside to soak. Lightly beat the eggs in a large bowl, then add the beef, parsley, parmesan, garlic, 1 teaspoon salt and the red pepper flakes; mix with your hands to combine. Add the bread-milk mixture and mix until just combined (do not overmix).

Dampen your hands and shape the meat mixture into 4 large balls. Make an indentation in the center of each with your thumb and stuff with a mini mozzarella ball, then mold the meat around the cheese. Arrange the meatballs on the prepared baking sheet and bake until browned and firm, 25 to 30 minutes.

Meanwhile, make the sauce: Heat the olive oil in a large deep skillet over medium-high heat. Add the garlic and red pepper flakes and cook, stirring, until the garlic softens, about 1 minute. Add the tomatoes, 1 cup water, the basil sprigs and ½ teaspoon salt. Bring to a boil, then reduce the heat to low and simmer until thickened, about 30 minutes.

Remove the meatballs from the oven and add to the sauce, spooning some of the sauce on top. Continue cooking, occasionally spooning the sauce over the meatballs, until tender and cooked through, about 6 minutes. Serve with ricotta and chopped basil.

Tips: You can form all of these meatballs a day ahead; cover and refrigerate until ready to cook.

Oven Caramel Corn

Ingredients: 15 cups popped popcorn ¼ cup light corn syrup 1 cup packed brown sugar ½ teaspoon salt ½ cup butter or margarine ½ teaspoon baking soda

Directions: Preheat oven to 200°F. Remove any un-popped kernels from popcorn. Place popcorn in very large roasting pan or very large bowl, or divide popcorn between 2 ungreased 13 x 9 inch pans. In a 2 quart sauce pan, heat brown sugar, butter, corn syrup and salt over medium heat, stirring occasionally until bubbly around edges. Continue cooking for 5 minutes without stirring; remove from heat. Stir in baking soda until foamy. Pour sugar mixture over popcorn; toss until evenly coated. Bake 1 hour, stirring every 15 minutes. Remove from oven. Spread on foil or cooking parchment paper. Cool completely. About 30 minutes. Store tightly cover. Yield: 15 cups snacks.

Tips: You can make Nutty Caramel Corn by adding: 3 cups walnut & pecan halves or unblanched whole almonds. Decrease popcorn to 12 cups. Can use microwave popcorn.

SOUPS AND SALADS

Chicken Salad

Ingredients: 1 large Gala Apple ½ yellow sweet onion, 5 chicken breast 25 red grapes, seedless chopped ¾ cup mayonnaise 3 stalks celery, chopped

Directions: Cook chicken breast in slow cooker on low for 6 hours or until it shreds. Cut grapes in ½. Chop finely sweet onion, apple & celery. Mix all the ingredients and let chill for 3 hours, then serve.

Tips: Taste best when chilled.

Asian Cucumber Salad

Ingredients: 2 cucumbers Soy Sauce 1 tomato Rice Vinegar ½ white onion

Directions: Thinly slice cucumbers, half tomato and cut into slices (thinly), half onion and cut into thin slices. Put cucumbers, tomato & onion into large bowl. Add soy sauce, rice vinegar to taste. Cover & place in refrigerator for 30 minutes to an hour.

Watergate Salad

Ingredients: 1 (16 oz.) can crushed 1 box pistachio pudding 1 (9 oz.) cool whip pineapple 1 cup small marshmallows

Directions: Mix all ingredients together and chill for 1 hour.

Tips: Recipe of his great grandmother Lou Mefford.

Strawberry Pretzel Salad

Crust Ingredients: 2 cup crushed pretzels ¾ cup butter, melted 2 tbs. sugar

Top Ingredients: 1 (8 oz.) package cream cheese, softened 2 (10 oz.) package frozen strawberries ¾ cup confectionary sugar 1 (6 oz.) package strawberry gelatin 1 (8 oz.) tub cool whip 2 cups boiling water

Directions: Mix the pretzels, sugar and melted butter together. Press lightly into a 13 x 9 inch baking dish. Bake at 400°F for 8-10 minutes until brown and firm. Allow to cool. Mix the cream cheese and confectionary sugar until creamy and then fold in cool whip. Carefully spread over cooled pretzel layer and refrigerate. In a large bowl mix the gelatin, with boiling water and dissolved, and let cool slightly. Mix frozen strawberries into gelatin, stir till starts to thicken. Pour over cream cheese layer. Refrigerate until ready to serve.

Tips: Eat within couple days, crust will get soggy.

Grape Salad

Ingredients: 3-4 cups green seedless grapes ½ cup granulated sugar 3-4 cups purple seedless grapes 1 tsp. vanilla 1 cup pecans, chopped 1 (8 oz.) cream cheese ½ cup brown sugar 1 (8 oz.) sour cream

Directions: Wash and air dry grapes. Beat together sour cream, cream cheese, vanilla and sugar until creamy. Fold in grapes. In a different mixing bowl mix together brown sugar and pecans. Spread half of grape mixture in bowl or 13 x 9 inch dish. Sprinkle half of brown sugar & pecan mixture over grapes. Spread remaining grape mixture over brown sugar, then top with remaining brown sugar/pecans. Chill and serve.

Tips: Set cream cheese on counter for 30 minutes, to reach room temperature.

Grape Salad

Ingredients: 4 pounds grapes, cleaned 1 tsp. vanilla extract 1 (8 oz.) sour cream 1 cup brown sugar, packed 1 (8 oz.) cream cheese, (softened) 1 cup pecans, crushed 1/2 cup granulated sugar

Directions: In a small mixing bowl, mix brown sugar and crushed pecans for topping. Set aside. In a large bowl, blend together cream cheese, sugar, sour cream and vanilla until smooth. Stir in the grapes. Cover with topping and chill for at least two hours before serving.

Pretzel Salad

Crust Ingredients: 1 cup unsalted pretzels, broken up ½ cup sugar 1 stick butter, melted

Top Ingredients: 1 (8 oz.) package cream cheese, softened 1 (8 oz.) cool whip 1 can crushed pineapple, drained ½ cup sugar

Directions: Mix first 3 ingredients and bake in 350°F oven for 5 to 6 minutes & cool. Mix cream cheese, pineapple, cool whip and sugar together. Let crust cool, then add top mixture. Refrigerate overnight and serve.

Crockpot Taco Soup

Ingredients: 1-2 pounds ground beef 1 can corn 1 package ranch seasoning 1 can pinto beans 2 cans diced tomatoes 1 package taco seasoning 1 can black beans 1 can rotel 1 can kidney beans 1 can beef broth

Directions: Brown ground beef and drain. Drain and rinse all beans and corn. Combine all ingredients in crockpot and cook on low 6-8 hours. Serve with corn chips, shredded cheese and sour cream.

Tips: Try using a crockpot liner for easy cleanup!

MaMa’s Famous Chili with Beans

Ingredients: 2 cans beans 2 cans tomatoes, chopped & 1 package ranch seasoning 2 pounds ground beef undrained 2 cups water 1 ½ onion, chopped 2 packages chili powder 1 can tomato paste

Directions: Brown ground beef and onion in pan. Once drained, add all 3 season package. In a large pot pour in beef mixture, tomatoes, drained beans, tomato paste, and water. Mix all together and cook on low heat till onion is soft.

Tips: Garnish with shredded cheese, a dollop of sour cream and crackers.

Momma’s Famous Chicken Noodle Soup

Ingredients: 1 can cream of chicken soup ¼ cap Mrs. Dash seasoning 1 chicken Salt and pepper to taste 1 can cream of mushroom soup 1 bag egg noodles 1 tsp. garlic 1 can cream of cheddar soup 2 cans carrots

Directions: Boil chicken for 30 minutes with salt, pepper and Mrs. Dash seasoning. Take out of juice, debone and cut pieces of chicken. While chicken is cooling put in cans of cream of chicken, cream of mushroom soup, cream of cheddar soup, and carrots. Cook on low. Add chicken back in and all chicken broth if you need more juice add noodles. Cook 10 minutes. Let sit 10 minutes before serving.

Tips: If you can’t boil a chicken, to save time you can drain 2 cans of canned chicken and use instead.

Potato Soup

Ingredients: 5 pounds potatoes, diced 2 big onions, chopped Pepper 1 box of Mexican cheese Salt Bacon Bits

Directions: Peel and dice potatoes, wash and boil. Chop 2 onions and place in pan with potatoes, cook until potatoes are soft. Thinly slice the whole box of Mexican cheese. While dropping the cheese in with the potatoes and onion make sure you stir so it doesn’t stick. After all the cheese is melted, it is done. Salt & pepper to taste. You may add bacon bits if you like.

Tips: While adding the cheese stir slow so not to break your potatoes down to mush. Also stir all the way to the bottom so they do not stick.

Jambalaya

Ingredients: 1 smoked sausage, cut 1 box jambalaya rice

Directions: Cook rice according to box, then add smoked sausage to mixture.

Sweet Chili

Soup Ingredients: 3 cans Tomato Soup 3 cans chili beans 3 cans Tomato Sauce 2 pounds ground beef

Chili Powder Ingredients: ½ cup sugar 2-3 cups of water

Directions: Brown ground beef in big pot, then drain. Add all ingredients and bring to boil. Then reduce heat to medium and let simmer 1 hour.

Tips: After chili is done, add your favorites like sour cream, cheese, crackers or peanut butter sandwich on side. Enjoy!

Potato Soup

Ingredients: 8 large potatoes, cubed 3 tablespoons butter 5 cups milk

Directions: Cook potatoes, drain when tender. Add butter and milk. Simmer then serve.

Taco Soup Soup Ingredients: 2 cans Kidney Beans 2 cans corn ½ green pepper, chopped 2 cans pinto beans ½ onion, chopped 1 ½ pound ground beef

Directions: Brown ground beef in pan, drain and add to crockpot with other ingredients. (Do not drain the cans of beans or corn) Cook on high for 4-6 hours

Tips: Be sure to add sour cream and cheese for extra flavoring.

MAIN DISH

Garden-Fresh Taco Salad

Ingredients: 1 pound ground beef 1 cup mayonnaise or salad dressing 1 envelope taco seasoning, divided 1 cup mayonnaise 1 large head lettuce, shredded 1 tablespoon salsa 4 medium onion, chopped 1 bag tortilla chips 2 tomatoes, chopped Leaf lettuce (to line platter) 2 cups (8 oz.) shredded cheddar cheese

Directions: In a large skillet, brown beef over medium heat until no longer pink; drain. Stir in half of the taco seasoning. Remove from heat; stir in the shredded lettuce, tomatoes, onions and cheese. In a small bowl, combine the mayonnaise, salsa and remaining taco seasoning. Pour over salad and toss to coat. Line a large bowl or platter with leaf lettuce; top with taco salad. Sprinkle tortilla chips around edge of salad. Yield: 4 serving

Grandma’s Chicken and Noodles

Ingredients: 1 large chicken ¼ cup brown sugar 3 eggs 1/8 teaspoon salt ¼ cup milk 1/8 teaspoon pepper 12 chicken bouillon cubes Broth from chicken 3 tablespoons yellow mustard

Directions: Put large chicken in large pot fill ½ full of water. Cook until done 180°F. Cool. Pick chicken off bones, put into fridge. To make noodles: 3 eggs, ¼ cup milk, beat, add flour until you form a ball. Flour counter. Roll out dough ball very thin. Cut into strips by a pizza cutter, let lay on counter for at least 2 hours to dry. Broth from chicken, add 12 bouillon cubes, yellow mustard, brown sugar, salt and pepper. Bring to boil add noodles, cook until noodles are tender. Add chicken.

Slow Cooker Chicken Burrito Bowl

Ingredients: 1 pound chicken breast 2 teaspoons salt 1 (15 oz.) can black beans 1 teaspoon cumin 1 cup corn 10 oz. cheese 1 cup brown rice 1 cup chicken stock 2 teaspoons chili powder 1 can diced tomatoes

Directions: Place chicken in crockpot and cover with all ingredients except cheese. Cook 6 hours on high in crock pot or 8 hours low. When done spoon in bowls and cover with cheese.

Chicken Noodle Casserole

Ingredients: 1 (16 oz.) package noodles 2 cups shredded cheddar cheese 2 cups chicken, cooked Salt 1 can cream of chicken soup Pepper

Directions: Cook noodles as directed. Mix soup with milk. Mix noodles, soup and chicken in large bowl. Stir in shredded cheese, salt and pepper to taste. Place in casserole dish. Top with shredded cheese. Bake at 350°F for 30 minutes.

Cheesy Chicken Tater Tot Casserole

Ingredients: 3 cups chicken, cooked & chopped 1 (3 oz.) bag real bacon pieces 1 (16 oz.) sour cream 2 cups shredded cheddar cheese 1 can cream of chicken soup 2 pounds bag frozen tater tots 1 (1 oz.) package original Ranch dressing mix

Directions: Preheat oven to 350°F. Lightly spray a 9 x 13 inch pan with cooking spray, set aside. Cook chicken in skillet and shred. In a large bowl, mix together chicken, sour cream, soup, ranch mix, bacon & cheese. Fold in frozen tater tots. Spoon mixture into prepared pan. Bake for 45-50 minutes or until bubbly.

Pepperoni and Broccoli

Ingredients: Olive oil Broccoli (fresh or frozen) 2 cloves garlic Ziti 1 ½ cups Pepperoni Parmesan Cheese

Directions: Coat frying pan with olive oil. Sauté 2 cloves garlic-then remove. Add pepperoni and sauté. Add broccoli. Cook ziti as directed on box. When cooked layer on top and add parmesan cheese.

Spaghetti & Meatballs

Sauce Ingredients: 1 cup (1) large onion, chopped 2 cups water 1 small green pepper, chopped 1 teaspoon salt 1 clove garlic, finely chopped 1 teaspoon leaf basil, crumbled 2 tablespoons vegetable oil ¼ teaspoon pepper 1 can (28 oz.) tomato sauce ¼ teaspoon red pepper flakes 1 can (6 oz.) tomato paste

Meatballs Ingredients: 1 pound ground chuck 1 teaspoon salt 1 cup fresh bread crumbs ¼ teaspoon pepper 2 eggs ¼ teaspoon leaf basil, crumbled 2 tablespoons parsley, chopped 1 clove garlic 2 tablespoons grated parmesan cheese

Meatball Directions: Mix all ingredients together lightly until well blended. Shape into 1 ½ inch balls. Makes about 18 meatballs.

Sauce Directions: Sauté onion, green pepper and garlic with oil in a large saucepan until tender. Add tomato sauce, paste, water, salt, basil, pepper and red pepper flakes. Stir to mix well. Bring to boiling, lower heat. Partially cover, simmer 1 hour stirring occasionally. Drop meatballs into sauce, simmer partially covered for 30 minutes longer or until sauce is thickened.

Cook spaghetti as directed on box.

Mimi Ham and Cheese Sliders

Ingredients: 24 Hawaiian bread rolls 1/3 cup of mayonnaise 1 ½ to 2 pounds of honey ham 1/3 cup of miracle whip 1 ½ to 2 pounds of swiss cheese

Sauce Ingredients: 1 tablespoon poppy seeds 1 tablespoon minced onion 1 ½ tablespoon yellow mustard ½ teaspoon Worcestershire sauce ½ cup melted butter

Directions: Cut rolls into “buns”. Mix mayonnaise and miracle whip and spread on bun. Put ham and cheese on and assemble to sandwiches. In a medium bowl, whisk together sauce. Poor over sandwiches. Let sit 10 minutes, cover and bake at 350°F for 12-15 minutes or until the cheese is melted.

Tips: I use provolone cheese. I don’t use mayonnaise or miracle whip and I put my sandwiches together a day ahead to let them soak up the sauce. I don’t use the poppy seeds either.

BLT’s

Ingredients: Fried or microwaved bacon Bread Lettuce Mayonnaise Tomato Cheese, if needed or wanted

Directions: Fry or heat bacon until cooked, put on bread with lettuce, tomato and mayonnaise. You can add cheese if you want.

Chili-Beef Stuffing Bake

Ingredients: 1 (6 oz.) package cornbread stuffing mix 1 (8 oz.) can tomato sauce 1 pound lean ground beef, cooked, drained 1 tablespoon chili powder 1 (15 oz.) can kidney beans, undrained

Directions: Make stuffing according to package and set aside. Mix remaining ingredients in 12 x 8 baking dish. And top with stuffing mixture. Bake at 375°F for 30 minutes or until thoroughly heated. Makes 4 to 6 servings.

Tips: Instead of using the kidney beans and chili powder use Brook’s Chili Mix, ½ jar of mild salsa and add with 1 can of tomato sauce. Mix together & add stuffing on top as per instructions above.

Dorito Chicken

Ingredients: 3-4 chicken breasts, cubed Doritos 2 cups shredded cheese 1 can cream of chicken soup ½ onion 1 can cream of mushroom soup

Directions: Preheat oven to 375°F. Cook cubed chicken until done. When chicken cooked, mix with cream of chicken soup and cream of mushroom soup, and then set aside. In pan crumble some Doritos to cover bottom of pan, then add some chopped onion on top, next spread chicken mixture on top. Add shredded cheese over chicken then crumble more Doritos on top and bake for approximately 30 minutes.

Tortellini Pasta

Ingredients: 1 package cheese filled tortellini pasta 1 jar Alfredo sauce 1 jar spaghetti sauce Shredded mozzarella cheese

Directions: Boil tortellini pasta according to directions on the package. Drain and pour into 9 x 13 inch baking dish. Heat spaghetti sauce and Alfredo sauce together in sauce pan. Pour over pasta. Spread mozzarella cheese on top. Bake at 350°F until cheese is completely melted.

Meatball Subs

Ingredients: 1 package meatballs-bite sized, cooked 2 cups mozzarella cheese, (shredded) 2 jars Marinara Sauce Sub/hoagie buns, (6 inches long)

Directions: Pour one jar of marinara sauce in the bottom of a slow cooker. Top with meatballs. Cover meatballs with the second jar of marinara sauce, 1 cup of mozzarella cheese, and ¼ cup parmesan cheese. Stir to combine. Cook 3-4 hours. Slice sandwich buns open (toast lightly before serving-optional). Spoon in the meatballs & sauce mixture into the bun, lining bun with meatballs. Top meatball subs with shredded cheese of your choice.

Tips: Can be cooked in slow cooker or in the oven on 350°F for 30 minutes. Can prepare sandwiches and broil/toast them all together in oven for few seconds.

Crockpot Pizza Casserole

Ingredients: 1 box penne pasta 2 cans pizza sauce 1 pound ground beef, cooked 1 (16 oz.) Mozzarella cheese 1 package pepperoni

Directions: Cook pasta according to directions. Brown the beef and add to pasta and sauce. Layer mixture then cheese then pepperoni twice. The last layer should be pepperoni. Cook on low 1-2 hours.

Comforting Chicken & Noodles

Ingredients: 2 cans cream of chicken soup 1 pound chicken breast 2 (15 oz.) cans chicken broth 1 package egg noodles 1 stick butter

Directions: In crockpot, place chicken on bottom. Pour the chicken broth and soup on top. Then top that with a stick of butter. Turn the crockpot on low for 6-7 hours. Take the chicken out and shred. Put back in crockpot. Add noodles & cook for 2 more hours. Stir every 30 minutes until done.

“Awesome” Fried Pork Chops

Ingredients: 4-6 pork chops, sliced thin 2 tablespoons pepper 2 eggs 1 ½ tablespoons onion powder 1 ½ cups flour Vegetable Oil 3 tablespoons seasoned salt

Directions: In a large skillet fill with oil about ½” deep on medium-high heat. Scramble eggs in a medium sized bowl. Mix flour, seasoned salt, pepper and onion powder in a large bowl or pie pan. Pound out pork chops till it’s about as thick as a paper folder. Dip pounded chops in egg then dust evenly with flour mixture. Fry in pan about 2 minutes on each side or until golden brown. Drain on metal rack over cookie sheet. (This insures the chops stay nice and crispy!)

Tips: If you do not have a meat mallet, flatten the chops with the underside of a skillet between 2 sheets of plastic wrap. Enjoy!

Tacos

Ingredients: Maseca Meat Lemons

Directions: Grab a big bowl or something else to put the maseca in and add water. Squish it and move it until all the powder and water is gone, make the circle shape and grab a pan. Put the circle shape in it and start to flip it. Now when all tortiyas are ready you can go ahead and get out the meat and make it well done. Break up the meat into little pieces. Next get two toriyas and put 1 on top of another one and put the meat on top. Finally add a squeeze of lemon.

Tips: Refrigerate left overs. Enjoy!

Italian Baked Chicken

Ingredients: Chicken Black pepper Lemon pepper seasoning Italian dressing A-1 bold original dry rub Water Worcestershire sauce

Directions: Marinate chicken 2-4 hours with lemon pepper seasoning, A-1 and black pepper in covered container in fridge. Place in baking dish with 1” of water covering bottom of pan. Sprinkle with Worcestershire, lemon pepper and black pepper. Liberally pour Italian dressing over chicken. Bake in a pre- heated oven at 350°F for at least 1 hour or chicken is golden brown. Remove from oven. Enjoy!

Tips: Adult supervision in oven use. Oil in dressing and water keep chicken from sticking, no need for Pam!

Homemade Chicken Pot Pie

Ingredients: 2 chicken breasts Pinch-salt & pepper 1 can carrots 2 tablespoons butter 1 can peas 1 can biscuits 4 potatoes

Directions: Boil chicken for 20 minutes or until done. In a baking pan combine carrots, peas, salt and pepper, butter. Boil potatoes until they are soft, drain. Add potatoes to the rest of the ingredients. Shred chicken and combine it as well. Layer the biscuits over the food. Cook on 350°F for about 15-20 minutes, or until biscuits are brown. Tips: Refrigerate left overs. Enjoy!

Cheddar Bacon Chicken Ranch Pasta

Chicken Ingredients: 1 tablespoon butter Salt & pepper to taste 2 boneless, skinless chicken, cubed 6 slices bacon, cooked & chopped

Pasta Ingredients: 1 box penne pasta 2 cups whole milk 1 tablespoon butter 1 cup shredded cheddar cheese 2 tablespoon flour ¼ cup parsley, chopped 1 package ranch dressing mix

Directions: Cook pasta according to package instructions, drain and set aside. In a deep skillet over medium- high heat, melt 1 tablespoon butter. Add chicken & season with salt and pepper. Cook until chicken is cooked through. Add bacon to skillet and stir to combine. Remove from heat and set chicken and bacon aside. In the same skillet, make your sauce. Melt 1 tablespoon butter, whisk together with flour and ranch dressing mix. Gradually add milk, whisking completely until combined. Simmer 5 minutes. Add cheddar cheese and stir until cheese is completely melted. Stir in chopped parsley. Remove from heat. Add cooked pasta and cheese sauce, mixing until the pasta to fully coated. Serve and enjoy!

Chili Dogs

Ingredients: Hot Dogs Onion chopped (optional) Small can of Hot Dog Sauce Hot Dog Buns Shredded cheese

Directions: Heat hot dogs, do not boil. Heat chili sauce. Place hot dogs in bun add chili sauce. Cover chili sauce, hot dog with shredded cheese. Cheese should melt into sauce. Add onion if you like.

Tips: Some people also like mustard and ketchup also.

Hamburger Macaroni Skillet

Ingredients: 1 ½ pounds ground beef 2 cups uncooked elbow macaroni 2 (10 ¾ oz.) condensed tomato soup, undiluted 2 cups frozen mixed vegetables 1 ¾ cups water 1 teaspoon dried basil 1 ½ to 2 teaspoons garlic powder ½ teaspoon oregano

Directions: In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the soup, macaroni, vegetables, water, garlic powder, basil and oregano. Bring to a boil. Reduce heat; simmer, uncovered for 20 minutes or until macaroni is tender. Yield: 6-8 servings

Chicken and Dumplings

Ingredients: 2 chicken breast ¼ teaspoon salt 2 boxes of chicken broth ¼ teaspoon pepper 2 cans of cream of chicken soup ¼ teaspoon garlic powder 1 bag frozen carrots 2 cans biscuits ½ stick butter ½ cup milk

Directions: Boil the chicken breast. In another pot combine chicken broth, cream of chicken soup, carrots, butter, salt, pepper, garlic powder and milk. Once chicken is cooked, shred it. Then add your chicken to your pot with everything in it. Break each biscuit into 4 pieces then add to mixture. Cook until the dumplings are no longer mushy.

Tips: Don’t let the pot boil over.

Spaghetti

Ingredients: Spaghetti noodles Salt and pepper Hamburger Water Spaghetti sauce Cumin (optional)

Directions: Put desired spaghetti noodles into boiling water and cook. Brown hamburger and drain. Combine the noodles and hamburger into sauce and let simmer.

SIDE DISHES Daddy’s Sweet Noodles

Ingredients: Pasta 2 to 3 cups sugar Tomato juice

Directions: Place noodles and tomato juice in pot and bring to a boil. Then add sugar. Let sit on burner for 5 minutes and cook.

Butter Noodles

Ingredients: Noodles 1 tablespoon butter Salt

Directions: Boil preferred noodles in water for needed amount of time. Drain. Add butter and salt to taste.

Tips: Good plain and simple snack or side dish.

Southern Style Mac & Cheese

Ingredients: 1 pound elbow macaroni 2 bags mild cheddar cheese 1 (8 oz.) cream cheese, softened Salt 2 eggs Pepper

Directions: Cook macaroni to desired texture and drain. Pour into 9 x 13 inch baking dish. Mix softened cream cheese, eggs and mild cheddar cheese. Mix this into cooked macaroni in pan. Add salt & pepper. Sprinkle last bag of mild cheddar cheese on top. Bake at 350°F for 20-25 minutes.

Boiled Eggs

Ingredients: Eggs Water

Directions: Put eggs in pan of cold water covering eggs. Bring water to a boil. Turn off heat. Let set for 15 minutes. Drain and cover with cold water to cool and peel. DESSERTS

Lemon Delight Pound Cake

Cake Ingredients: 2 ½ cups all-purpose flour ¾ cup orange juice 1 ½ cups sugar ¾ cup vegetable oil 3 teaspoons baking powder 2 teaspoons lemon extract ½ teaspoon salt 4 eggs

Glaze Ingredients: 1 ½ cups powdered sugar ½ cup lemon juice

Directions: Heat oven to 350°F. Generously grease and flour 12 cups Bundt pan. In large bowl, combine all cake ingredients. Blend at low speed until moistened; beat 3 minutes at medium speed. Pour batter into greased and floured pan. Bake for 40 to 50 minutes or until toothpick inserted near center comes out clean. Remove cake from oven. With long tined fork. Poke deep holes every inch. In small bowl, blend glaze ingredients until smooth. Spoon glaze over hot cake in pan. Let stand upright in pan 10 minutes, invert onto serving plate. Spoon remaining glaze over cake. Cool completely before serving.

Tips: Add lemon juice in small amounts to powdered sugar mixing well after each addition to avoid lumps.

Dirt Cake

Ingredients: 1 package Oreos 3 1/3 cups cold milk 1 package (8 oz.) cream cheese, softened 2 packages (3.4 oz. each) instant French Vanilla ¼ cup butter, softened Pudding mix 1 cup confectioner sugar 1 carton (12 oz.) frozen whipped topping, thawed

Directions: In a food processor, process the cookies until finely crushed. Set aside. In a large bowl, beat cream cheese, butter, and sugar. In another large bowl, beat milk and pudding mix for 2 minutes. Add cream cheese mixture to pudding mixture, mix well. Fold in whipped topping. In a 9”x13” pan: layer starting with crushed cookies then pudding mix, repeat layers. Refrigerate for at least an hour before serving.

Mountain Dew Cake

Ingredients: 1 box yellow cake mix with pudding Pecan chips 1 cup vegetable oil Glaze: ½ cup Mountain Dew 1 stick butter 4 eggs 1 cup sugar 1 package instant vanilla pudding ¼ cup Mountain Dew

Directions: Preheat oven to 350°F. Place pecan chips covering bottom of Bundt pan, mix remaining cake ingredients together in a large bowl. Add batter to Bundt pan and bake for 50-60 minutes. While cake bakes, make glaze by mixing then boil ingredients until mixture coats a spoon (about 2 minutes). While cake Is still hot and in pan, pour glaze over and then turn out, after cake cools.

Tips: This cake tastes great with or without the pecan chips.

Paul Newman Cake

Ingredients: 1 box German Chocolate cake mix (baked as box 1 jar caramel topping directs) 1 container cool whip 1 Can sweetened condense milk 3 Heath bars (crushed)

Directions: Poke holes in cake. Pour sweetened condensed milk over hot cake. Let cool. Poor caramel topping over cake. Cover with whip cream and sprinkle with crushed Heath bars.

Chocolate Chip Cake

Ingredients: 2 cups all-purpose flour 1 ¼ cup of milk 1 cup brown sugar 3 eggs ½ cup granulated sugar ½ cup chocolate chips 3 teaspoons of baking powder 1 ½ teaspoon vanilla extract 1 teaspoon of salt ½ teaspoon of baking soda ½ cup shorting

Directions: Preheat oven to 350°F. Grease and flour 13”x 9” baking dish. Combine all ingredients in large mixing bowl and beat on low speed, scraping bowl sides occasionally for about 3 minutes. Pour into pan and bake until wooden pick inserted in middle comes out clean.

Toffee Poke Cake aka Heath Cake

Ingredients: 1 box chocolate cake mix 3 Heath candy bars (1.4oz each) chopped 1 jar caramel ice cream topping 1 (12 oz.) frozen whipped topping, thawed

Directions: Grease a 13 x 9-inch pan, prepare and bake cake according to the package instructions. Cool on wire rack. Using the handle of a wooden spoon (a cake dowel also works), poke holes in the cake. Pour ¾ cup caramel topping into holes. Pour and spread remaining caramel over cake. Top with whipped topping. Sprinkle with chopped Health bars. Refrigerate for at least 2 hours before serving.

Caramel Apple Cake

Ingredients: 1 ½ cup vegetable oil ½ teaspoon ground nutmeg 3 eggs 3 ½ cup diced peeled apples 1 teaspoon baking soda 2 teaspoon vanilla extract ½ teaspoon salt ½ cup packed brown sugar 1 cup chopped walnuts 2 teaspoon cinnamon 1 ½ cup sugar ½ teaspoon ground cloves 3 cups all-purpose flour

Directions: In mixing bowl. Combine oil and sugars. Add eggs, one at a time, beating well after each addition. Combine dry ingredients; add to batter and stir well. Fold in apples, walnuts and vanilla extract. Batter will be thick. Pour into 13”x 9” inch greased and floured pan. Bake at 325°F for 50 minutes or until cake tests done. Cool and ice with caramel frosting.

Caramel Frosting Ingredients: 1 stick butter, melted 1 ½ cup brown sugar ½ cup evaporated milk

Directions: Cook butter and sugar for 2 minutes then add milk and bring to a boil. Add confectioners’ sugar for spreading consistency.

Great Chocolate Cake

Ingredients: 2 cup flour ½ cup butter milk ½ teaspoon salt Icing: 1 cup water 1 stick butter 2 sticks butter 4 tablespoon cocoa 2 cups sugar 4 tablespoon milk 3 teaspoon baking soda 1 box powdered sugar (4 cups) 4 tablespoon cocoa 1 teaspoon vanilla extract

Directions: Sift together flour, salt, sugar and baking soda. In a saucepan add water, butter and cocoa and bring to a boil. Add to flour mixture and stir in butter and milk. Pour in greased cake pan and bake for 20 minutes at 400°F. Icing: Bring butter, cocoa, and milk to a boil. Add remaining ingredients. When cake cools, spread on icing and enjoy.

Heath Cake

Ingredients: 1 package German chocolate cake mix 3 king size heath candy bars chopped 1 (14 oz.) can sweetened condensed milk 1 (8 oz.) cool-whip thawed 1 (6 oz.) caramel ice cream topping

Directions: Bake cake according to package and cool for 5 minutes. Take the handle of a wooden spoon and poke holes across the top of the cake. Pour caramel over the cake letting it sink into the holes. Do the same with the sweetened condensed milk. Stick the cake in the refrigerator for 15 minutes. Top with cool whip and heath bars.

Tips: You can purchase Heath bar pieces in the baking isle for convenience.

Cream Cheese Cookies

Ingredients: 1 cup butter 2 egg yolks 1 (3 oz.) cream cheese softened ½ teaspoon vanilla extract 1 cup sugar 2 ½ cups all-purpose flour

Directions: Cream together butter and cream cheese; add sugar and beat until fluffy. Add egg yolks and vanilla. Add flour ½ cup at a time. Chill for 30 minutes. Roll out ½” thick and cut out with cookie cutters. Bake at 350°F for 10-12 minutes.

Peanut Butter No Bakes

Ingredients: 2 cup sugars 1 teaspoon vanilla extract ¼ cup margarine 3 cup quick oats ½ cup peanut butter

Directions: Mix sugar, margarine and milk in saucepan. Bring to a boil with large bubbles rising to the surface. Boil for one minutes stirring occasionally. Remove from heat and stir in peanut butter and vanilla extract than oats. Quickly drop spoonsful onto wax paper and cool.

Nonies No Bake Cookies

Ingredients: 1 stick margarine 1/3 cup peanut butter ½ cup milk 2 ¼ cups oats 1/3 cup cocoa ½ cup nuts 2 cups sugar

Directions: Boil margarine, milk, cocoa and sugar to a rapid boil and remove from heat and add peanut butter, oats and nuts. Mix thoroughly and use a tablespoon to dip out balls of mixture onto wax paper lightly and let them harden.

Pudding Chip Cookies

Ingredients: 2 ¼ cup all-purpose flour ¼ cup light brown sugar packed 2 eggs 1 (4 oz.) vanilla pudding 1 teaspoon baking soda 1 teaspoon vanilla extract 1 cup butter or margarine 1 (12 oz.) semi-sweet chocolate chips

Directions: Mix flour with baking soda. Combine butter, white and brown sugars, add pudding mix and vanilla in large mixing bowl. Beat until smooth and creamy. Beat in eggs. Gradually add flour mixture. Stir in chocolate chips. Batter will be stiff. Drop by spoon full on ungreased baking sheet 2 inches apart. Bake at 375°F for 8-10 minutes.

Tips: Cool completely on racks before placing in storage container with a slice of white bread on top to keep cookies soft.

Best Ever Chocolate Chip Cookies

Ingredients: 4 ½ cups self-rising flour 2 packages instant vanilla pudding 2 cups softened butter 4 eggs 1 ½ cups brown sugar 2 teaspoons vanilla extract ½ cup with sugar 4 cups semi-sweet chocolate chips

Directions: Preheat oven to 350°F. Cream together butter, brown sugar, and white sugar. Beat in instant pudding mix until blended. Stir in eggs and vanilla extract. Blend in flour slowly. Stir in chocolate chips. Drop spoon full onto cookie sheet and bake 10-12 minutes.

Oatmeal Fudge Cookies

Ingredients: 1 ½ stick unsalted butter ¾ cup milk 3 cup sugar ¾ teaspoon vanilla extract 4 tablespoons cocoa 4 ½ cup oats

Directions: In medium sauce pan add first 4 ingredients and heat on medium stirring constantly to a rolling boil for 2 minutes. Remove from heat and add vanilla extract and oats and mix. Drop by spoon full onto wax paper and allow to cool.

Tips: 1 cup of peanut butter can be added with oats if desired.

Chocolate Chip Cookies

Ingredients: 1 ¼ cup firmly packed brown sugar 1 teaspoon salt ¾ stick Crisco baking sticks ¾ teaspoon baking soda 2 tablespoons milk ¾ cup semi-sweet chocolate chips 1 tablespoon vanilla extract ¾ cup white chocolate chips 1 large egg 1 ¾ cups all-purpose flour

Directions: Preheat oven to 375°. Combine brown sugar, Crisco, milk, and vanilla in a large bowl. Beat at medium speed until light and fluffy. Beat egg into creamed mixture. Combine flour, salt, and baking soda. Mix into creamed mixture until just blended. Stir in chocolate chips. Drop rounded tablespoons of dough 3 inches apart unto ungreased baking sheet. Bake 8 to 10 minutes for chewy cookies 11-13 minutes for crisp cookies. Let cookies cool about 2 minutes on cookie sheet then move over to cooling racks to help cookies from breaking.

Tips: Substitute butter or margarine but Crisco keeps cookies from sticking. You can substitute flour, salt and baking soda with self-rising flour.

Sugar Cookies

Ingredients: 1 ½ cups powder sugar 2 ½ cups flour 1 cup butter (soft) 1 teaspoon cream of tarter ¼ cup milk 1 teaspoon baking soda 1 teaspoon vanilla extract

Directions: Mix all ingredients together and refrigerate for 2-3 hours. Roll out and use cookie cutters. Bake at 350°F for 8 minutes.

Tips: Great with icing or sprinkles on top.

No Bake Cookies

Ingredients: 2 cups of sugar 1 pinch of salt ½ cup of cocoa 1 cup of peanut butter ½ cup of milk 3 cups of oatmeal 1/3 cup of butter 1 teaspoon vanilla extract

Directions: Mix sugar, cocoa, milk, and butter in pan on medium until it starts to boil. Remove from heat and cool for 1 minute, add vanilla extract, salt, peanut butter, and oatmeal. Stir well then drop by teaspoon onto wax paper until hard.

Tips: Make sure you stay out of them until their done. Chocolate Chip Cookies

Ingredients: 1 ½ cup all-purpose flour 1 egg 1 teaspoon vanilla extract ½ teaspoon baking soda ½ cup granulated sugar ½ cup butter ¼ cup packed light brown sugar ¼ teaspoon salt 1 package chocolate chips

Directions: In a mixing bowl combine the flour, baking soda, granulated sugar, light brown sugar and salt. Then mix together with a whisk to get rid of any lumps. Add the egg, vanilla extract and cut in the butter until mixture comes together. Fold in the chocolate chips. Bale at 350°F until golden brown.

Tips: For a chewy cookie try baking them in a muffin pan.

Easy Peanut Butter Cookies

Ingredients: 1 cup peanut butter 1 cup sugar 1 egg

Directions: Preheat oven to 350°F. Combine peanut butter, sugar and egg in mixing bowl. Stir until smooth. Roll dough into balls. Flatten cookie dough with a fork before baking. Place on baking sheet and bake for about 8 minutes or until bottoms are just beginning to brown.

Fruit Pizza

Ingredients: 1 cookie dough roll 1 (8 oz.) cream cheese Strawberries Blueberries Honeydew melon

Directions: Bake cookie dough at 350°F as instructed on package. Let cool. Spread cream cheese and add fruit.

Apple Nachos

Ingredients: ¼ cup peanut butter ¼ cup Greek yogurt 2 tablespoons milk 1 tablespoon honey 2 red apples - cored and cut into ¼ inch slices 2 green apples - cored and cut into ¼ inch slices

Directions: In blender combine first 3 ingredients till smooth. Place apple slices on large plate and drizzle with peanut butter sauce, add toppings of choice.

Tips: Brush apple slices with lemon juice to prevent browning.

Fruit Pops

Ingredients: 1 cup orange juice 1 (10 oz.) strawberries 3 large kiwi 3 tablespoon confectioners’ sugar Directions: Rinse and quarter strawberries and add to food processor blending with 1 tablespoon of confections’ sugar and pour into bowl. Clean processor. Add kiwi with 2 tablespoons of confectioners’ sugar and blend in processor. Sieve both fruits and throw away seeds. Add strawberries into Popsicle mold as first layer freezing for one hour and the adding layer of kiwi and freeze 1-2 hours before serving.

Tips: Use fresh fruit. Do not fill molds all the way to the top because the mixture will expand as it freezes. For creamy popsicles, add 3 1/3 oz. of strawberries into 10 oz. of flavored frozen yogurt.

Peach Cobbler

Ingredients: 1 cup self-rising flour 1 cup sugar 1 cup milk 1 stick butter melted 1 can peach pie filling (or pie filling of your liking) Directions: Mix flour and sugar. Add milk and ½ of melted butter and mix. Pour other ½ of butter into cake pan. Pour mixture into pan. Using a spoon, place pie filling by a spoon full around batter mix and bake at 350°F for 1 hour or until golden brown.

Tips: Serve with ice cream.

Peach Cobbler

Ingredients: 1 cup sugar 1 cup self-rising flour 1 cup milk 1 big can peaches, drained 1 stick butter

Directions: Preheat oven at 350°F. Add the stick of butter into a 9 x 13 inch baking pan into the oven to melt butter. Add flour, sugar, peaches and milk together in pan. Cook for 1 hour.

Tips: When you smell it, it’s done.

Chocolate-Peanut Butter Yummies

Ingredients: 1 (21 oz.) package of double fudge brownie mix ½ cup of peanut butter 2 eggs 2 oz. jar of chocolate sprinkles 3 (9 oz.) packages of miniature peanut butter cups ½ cup of peanuts 1 (16 oz.) container butter cream frosting Miniature peanut butter cups

Directions: Preheat oven to 350°F. Prepare brownie mix according to package using 2 eggs. Fill 18 foil cupcake liners 2/3 full and place peanut butter cup in center of each and push into batter. Bake for 20-25 minutes or until toothpick inserted in center comes out clean. Place buttercream frosting in a small bowl and stir in peanut butter mixing well. Spread generously over cupcakes. Turn cupcake on side and roll edge in chocolate sprinkles, add peanuts and top with peanut butter cup halves.

Fudgy Brownies

Ingredients: ½ cup butter 1 teaspoon vanilla extract 3 ounces chocolate 2/3 cups flour 1 cup sugar ¼ teaspoon baking soda 2 eggs ½ cup nuts (optional)

Directions: In a medium saucepan melt butter and chocolate over low heat stirring constantly then remove from heat to cool. Stir sugar into chocolate mixture and add eggs 1 at a time beating with a wooden spoon after each one is added and stir in vanilla extract. In a small bowl stir together flour and baking soda. Add flour mixture to chocolate mix and stir until combined, stir in nuts. Bake at 350°F for 30 minutes.

P.B. Fudge

Ingredients: 2 cups sugar ¾ cup peanut butter ½ teaspoon vanilla extract ½ cup milk

Directions: Bring milk and sugar to a boil for 2 ½ minutes then remove from heat. Add vanilla extract and peanut butter and mix well. Put in a 1-2-inch pan and let cool.

Peanut Butter Fudge

Ingredients: ½ cup butter ¾ cup peanut butter 2 ¼ cup brown sugar 1 teaspoon vanilla extract ½ cup milk 3 ½ cup confectioners’ sugar

Directions: Melt butter in a medium saucepan over medium heat. Stir in brown sugar and milk. Bring to boil and boil for 2 minutes, stirring frequently. Remove from heat. Stir in peanut butter and vanilla. Pour over confectioners’ sugar in a large mixing bowl. Beat until smooth, pour into 8x8” dish. Chill until firm and cut into squares.

Tips: Aluminum foil can be used to keep moist, cook it evenly and make clean up easier.

Cinnamon Apple Crumb Pie

Ingredients: 1 can apple pie filling 4 tablespoons butter divided 1 unbaked 9” pastry shell 1 ½ to 2 cups crushed pecans ½ teaspoon ground cinnamon Shortbread cookies

Directions: Pour pie filling into pastry shell. Sprinkle with cinnamon and dot with 1 tablespoon butter. Melt remaining butter. Place cookie crumbs in a small bowl, stir in butter until coarse crumbs form. Sprinkle over filling. Cover edges of pastry loosely with foil. Bake at 450°F for 10 minutes. Reduce heat to 350°F remove foil and bake for 40-45 minutes or until crust is golden brown and filling is bubbly. Cool on a wire rack for at least 2 hours.

3 Hour Carmel Pie

Ingredients: 1 Graham Cracker Crust 2 Cans Eagle Brand Sweetened Condensed Milk Cool Whip (about 1/2 tub)

Remove paper from 2 cans of Sweetened Condensed Milk. Place the cans in a pot large enough to completely submerge the cans in water. Bring to a low boil. Cover and reduce heat and continue a low boil for 3 hours. IMPORTANT NOTE: Do not leave cans unattended. Monitor them and add water as needed to keep cans submerged. Carefully remove cans from water, place them on a towel, and allow them to cool 10 minutes. Open carefully with a can opener. (The can openers that removes the lid and lip work the best.) Pour the caramel in the pie crust. Freeze for at least 3 hours. Remove from freezer and spread Cool Whip on pie (about 1/2 a tub). Cover and place it back in the freezer until ready to serve. You can drizzled it with a little caramel ice cream topping. Add a few chocolate chips, nuts, or whatever makes you happy.

Homemade Pumpkin Roll

Ingredients: 1 Graham Cracker Crust Cool Whip (about 1/2 tub) 2 Cans Sweetened Condensed Milk

Directions: Remove paper from 2 cans of Sweetened Condensed Milk. Place the cans in a pot large enough to completely submerge the cans in water. Bring to a low boil. Cover and reduce heat and continue a low boil for 3 hours. IMPORTANT NOTE: Do not leave cans unattended. Monitor them and add water as needed to keep cans submerged. Carefully remove cans from water, place them on a towel, and allow them to cool 10 minutes. Open carefully with a can opener. (The can openers that removes the lid and lip work the best.) Pour the caramel in the pie crust. Freeze for at least 3 hours. Remove from freezer and spread Cool Whip on pie (about 1/2 a tub). Cover and place it back in the freezer until ready to serve.

Tips: Drizzle it with a little caramel ice cream topping. Add a few chocolate chips, nuts, or whatever makes you happy.

Buckeyes

Ingredients: 1 package confectioners’ sugar ½ teaspoon vanilla extract 1 cup peanut butter 2 squares semi-sweet chocolate 2/3 cup margarine, softened

Directions: Combine confectioners’ sugar, peanut butter, margarine & vanilla extract in a large bowl until well blended. Roll into one inch balls. Melt chocolate squares in top of a double boiler over heated water. Dip each ball into the chocolate. Place on baking dish and place in refrigerator to chill.

Easy Ice Cream

Ingredients: 1 ½ cup milk 1 ½ tablespoon vanilla extract 1 1/3 cup sugar 3 cups whipping cream

Directions: Whisk together milk and sugar. Add whipping cream and vanilla. Pour into electric ice cream maker and freeze according to many factory instructions it takes about 25-30 minutes to freeze. For a Blizzard like treat, you can add things like crushed Oreos or thin mints after ice cream is frozen you can stir in by hand or with ice cream maker.

Chocolate Mousse

Ingredients: ½ cup heavy cream 3 teaspoons powdered sugar 1 heaping tablespoon unsweetened cocoa powder

Directions: Pour cream into a chilled bowl and with an electric mixture begin whipping until it becomes frothy and slightly thickened. Add powdered sugar and sifted cocoa powder a little at a time while mixing with mixer. Whip the mousse until stiff peaks form. Place individual containers for serving. Top with whipped cream (optional).

Dairy Fruits 10 healthy eating for Grains tips Vegetables Protein Nutrition Education Series an active lifestyle 10 tips for combining good nutrition and physical activity

For youth and adults engaging in physical activity and sports, healthy eating is essential for optimizing performance. Combining good nutrition with physical activity can lead to a healthier lifestyle.

maximize with nutrient-packed foods don’t forget dairy Give your body the nutrients it needs by eating a Foods like fat-free and low-fat milk, cheese, yogurt, and 1 variety of nutrient-packed food, including whole grains, 6 fortified soy beverages (soymilk) help to build and lean protein, fruits and vegetables, and low-fat or fat-free maintain strong bones needed for everyday dairy. Eat less food high in solid fats, activities. added sugars, and sodium (salt). balance your meals energize with grains Use MyPlate as a reminder to include Your body’s quickest energy source 7 all food groups each day. Learn more at 2 comes from foods such as bread, www.ChooseMyPlate.gov. pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain drink water foods like whole-wheat bread or pasta and brown rice. Stay hydrated by drinking water instead of sugary 8 drinks. Keep a reusable water bottle with you to always power up with protein have water on hand. Protein is essential for building and repairing muscle. 3 Choose lean or low-fat cuts of beef or pork, and know how much to eat skinless chicken or turkey. Get your protein from seafood Get personalized nutrition information based on your twice a week. Quality protein sources come from plant- age, gender, height, weight, current physical activity based foods, too. 9 level, and other factors. Use SuperTracker to determine your calorie needs, plan a diet that’s right for you, and track progress mix it up with plant protein foods toward your goals. Lean more at www.SuperTracker.usda.gov. Variety is great! Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; 4 reach your goals hummus), soy products (tofu, tempeh, veggie burgers), and Earn Presidential recognition for reaching your unsalted nuts and seeds. 10 healthy eating and physical activity goals. Log on to vary your fruits and vegetables www.presidentschallenge.org to Get the nutrients your body needs by eating a variety sign up for the Presidential 5 of colors, in various ways. Try blue, red, or black Active Lifestyle Award (PALA+). berries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

DG TipSheet No. 25 March 2013 Go to www.ChooseMyPlate.gov and Center for Nutrition Policy and Promotion www.Fitness.gov for more information. USDA is an equal opportunity provider and employer.

SERVING UP MyPlate

Fruits: Vegetables: Grains: Protein: Dairy: Fuel Up With Color Your Plate Make at Least Vary Your Get Your Fruits at Meals With Great- Half Your Grains Protein Foods Calcium-Rich or Snacks Tasting Veggies Whole Grains Try fish, shellfish, Foods Pears, watermelon, Try to eat more Choose whole- beans, and peas Choose fat-free plums, raisins, dark-green, red, and grain foods, such as more often. Some or low-fat milk, berries, and orange vegetables, whole-wheat bread, tasty ways include yogurt, and cheese applesauce and beans and peas. oatmeal, whole- a bean burrito, at meals or snacks. (without extra wheat tortillas, hummus, veggie Dairy foods contain sugar) are just a few brown rice, and chili, fish taco, calcium for strong of the great choices. popcorn, shrimp stir-fry, or bones and healthy Make sure your fruit more often. grilled salmon. teeth. juice is 100% juice.

raisins

Keep on Moving! Know Your “Sometimes” Foods Kids need at least 60 minutes of Look out for foods with added sugars or solid physical activity every day. Whether fats, such as candy, cake, cookies, chips, ice that’s running, biking, tossing a ball, or cream, soda, fruit punch, lemonade, hot dogs, playing tag, every little bit counts. and bacon. They fill you up so that you don’t So, run around at recess, jump rope have room for the foods that help you with friends, ride your scooter, eat smart and play hard. Enjoy these or play a sport. It all adds up! every once in a while, not every day.

Serving Up MyPlate — Grades 5 & 6 http://teamnutrition.usda.gov U.S. Department of Agriculture • Food and Nutrition Service • September 2012 • FNS-446 unsweetened FRUITS Fuel Up With Fruits at Meals or Snacks apple sauce Oranges, pears, berries, watermelon, peaches, raisins, and applesauce (without extra sugar) are just a few of the great choices. Eat Smart To Play Hard Make sure your juice is 100% fruit juice. Use MyPlate to help you fuel up with foods from each food group. seedless

raisins

VEGETABLES Color Your Plate With Great-Tasting Veggies Try to eat more dark-green, red, and orange vegetables, and beans and peas.

GRAINS Make at Least Half Your Grains Whole Grains Choose whole-grain foods, such as whole-wheat bread, oatmeal, whole-wheat tortillas, brown rice, and light popcorn, more often.

PROTEIN Vary Your Protein Foods Try fish, shellfish, beans, and peas more often. Some tasty ways include a bean burrito, hummus, veggie chili, fish taco, shrimp or tofu stir-fry, or grilled salmon. Keep on Moving! You need at least 60 minutes of physical activity each day. Whether that’s skateboarding, tossing a ball, or playing tag, every little bit counts! DAIRY Get Your Calcium-Rich Foods Choose fat-free or low-fat milk, yogurt, and cheese at meals or snacks. Dairy foods contain calcium for strong bones and healthy teeth.

Know Your “Sometimes” Foods Look out for foods with added sugars or solid fats.

Serving Up MyPlate http://teamnutrition.usda.gov They fill you up so that you don’t have room for the foods that help you eat smart and play hard. U.S. Department of Agriculture • Food and Nutrition Service • September 2012 • FNS-448 • USDA is an equal opportunity provider and employer.

What’s for Dinner? Healthier Choices Made Easier Vary your protein foods. Include beans Eat your colors. Offer dark-green, red, and peas at dinner at least once a week. or orange vegetables at dinner.

fat-free milk low-fat cheddar fat-free milk cheese Parmesan cheese

kiwi strawberries bananas peaches

onions, carrots, broccoli corn, red bell tomato sauce pepper, sweet potato, tomatoes

Tips for Families With whole-wheat cornbread School-Age Children pasta

Make half your plate fruits and lean (90% or black beans vegetables—on a budget leaner) ground beef • Fresh, frozen, and canned fruits and vegetables are all smart choices. Look for sales and buy some of each to last until your next shopping trip. Make half your grains whole grains. They are good • Choose frozen vegetables that do not have added fat, Strong bodies need strong bones. Offer for your heart and digestion and can help you salt, or sugars. fat-free or low-fat (1%) milk at meals. maintain a healthy weight and good overall health. • Buy canned fruits packed in “100% juice” or water. • Look for canned vegetables that say “No added salt.” Start every day the whole-grain way fat-free milk • Serve whole-grain versions of cereal, bread, or pancakes fat-free milk at breakfast. • Whole grains with more fiber will help your kids feel fuller longer so they stay alert in school. orange slices pineapple • Choose foods with “100% whole wheat” or “100% whole grains” on the label. Or check the ingredient list to see if red and green the word “whole” is before the first ingredient listed (for green lettuce cabbage, leaf example, whole-wheat flour). If it is, it’s whole grain. salad, carrots, lettuce, carrots, tomatoes, green tomatoes Milk matters onions Children of every age, and adults too, need the calcium, whole-wheat protein, and vitamin D found in milk for strong bones, brown rice tortilla teeth, and muscles. • Drink fat-free or low-fat (1%) milk at meals. baked fish (or pork trimmed of chicken) • If you’re lactose intolerant, try lactose-free or lactose- fat (or skinless reduced milk or calcium-fortified soy beverages. chicken breast) Kids need at least 60 minutes of physical activity each day.

Make family time active time! • Take a family walk after dinner. • Go on a bike ride. • Play together — toss a ball, shoot some hoops, jump rope, play tag. • Weed the garden, rake leaves, shovel snow. • Walk to school with your kids. • Play on a playground or hike at a local park. Fun ways to get moving indoors... • Play some music and have a family dance party. • Blow up balloons and play indoor volleyball. • Go bowling or indoor skating. • Have a treasure hunt. See how fast everyone can find clues scattered around your home. • Walk in the mall. Did you know… Sip smarter There are about 10 packets

• Drink water instead of sugary of sugar in a 12-ounce can drinks. Kids can fill up on sweetened of soda? Fruit drinks and drinks and not have an appetite for sports drinks are other foods they need for growth and types of sugary drinks. health. • A cold glass of low-fat (1%) milk is also a tasty way to quench your kids’ thirst after play or school.

MyPlate at Home http://teamnutrition.usda.gov U.S. Department of Agriculture • Food and Nutrition Service • September 2012 • FNS-447 • USDA is an equal opportunity provider and employer. United States Department of Agriculture 10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Make better beverage choices A healthy eating style includes all foods and beverages. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too many calories from saturated fat. Here are some tips to help you make better beverage choices.

Drink water Don’t forget your dairy** Drink water instead of sugary drinks. Non-diet Select low-fat or fat-free milk or fortified soy beverages. 1 soda, energy or sports drinks, and other sugar- They offer key nutrients such as calcium, vitamin D, sweetened drinks contain a lot of calories from added 6and potassium. Older children, teens, and sugars and few nutrients. adults need 3 cups of milk per day, while children 4 to 8 years old need 2½ cups and

How much water is enough? children 2 to 3 years old need 2 cups. Let your thirst be your guide. Everyone’s needs are 2 different. Most of us get enough water from the foods Enjoy your beverage we eat and the beverages we drink. A healthy body can When water just won’t do—enjoy the beverage of balance water needs throughout the day. Drink plenty of your choice, but just cut back. Remember to check the water if you are very active or live or work in hot conditions. 7 serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, A thrifty option cups, or glasses instead of large or supersized options. Water is usually easy on the wallet. You can save money 3 by drinking water from the tap at home or when eating out. Water on the go Water is always convenient. Fill a clean, Manage your calories 8 reusable water bottle and toss it in your bag or briefcase to quench your thirst Drink water with and between your meals. Adults throughout the day. Reusable bottles are and children take in about 400 calories per day as 4 also easy on the environment. beverages—drinking water can help you manage your calories.

Check the facts Kid-friendly drink zone Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list Make water, low-fat or fat-free milk, or 100% juice an 9 contain information about added sugars, saturated fat, sodium, easy option in your home. Have ready-to-go containers 5 and calories to help you make better choices. available in the refrigerator. Place them in lunch boxes or backpacks for easy access when kids are away

from home. Depending on age, children can drink 100% FRUIT Compare what you drink ½ to 1 cup, and adults can drink up to 1 cup of JUICE Food-A-Pedia, an online feature available at 100% fruit or vegetable juice* each day. 10 SuperTracker.usda.gov, can help you compare calories, added sugars, and fats in your favorite beverages. *100% juice is part of the Fruit or Vegetable Group. ** Milk is a part of the Dairy Group. A cup = 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese. DG TipSheet No. 19 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov May 2012 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

United States Department of Agriculture 10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Got your dairy today? The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be low-fat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups* a day, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups.

“Skim” the fat Switch ingredients Drink fat-free (skim) or low-fat (1%) milk. If you When recipes such as dips call for sour cream, 1 currently drink whole milk, gradually switch to lower 6 substitute plain yogurt. Use fat-free evaporated fat versions. This change cuts saturated fat and milk instead of cream, and try low-fat or fat-free calories but doesn’t reduce calcium or other ricotta cheese as a substitute for cream cheese. essential nutrients. Limit added sugars Boost potassium and Flavored milks and yogurts, frozen yogurt, and vitamin D, and cut sodium 7puddings can contain a lot of added sugars. Get your 2 Choose fat-free or low-fat milk or yogurt more often nutrients from dairy foods with fewer or no added sugars. than cheese. Milk and yogurt have more potassium and

less sodium than most cheeses. Also, almost all milk and Caffeinating? many yogurts are fortified with vitamin D. If so, get your calcium along with your morning 8 caffeine boost. Make or order coffee, a latte, or Top off your meals cappuccino with fat-free or low-fat milk. Use fat-free or low-fat milk on cereal and

3 oatmeal. Top fruit salads and baked Can’t drink milk? potatoes with low-fat yogurt instead of higher If you are lactose intolerant, try yogurt, fat toppings such as sour cream. 9 lactose-free milk, or soymilk (soy beverage) to get your calcium. Calcium in some leafy greens

Choose cheeses with less fat is well absorbed, but eating several cups each day Many cheeses are high in saturated fat. Look for to meet calcium needs may be unrealistic. “reduced-fat” or “low-fat” on the label. Try different 4 brands or types to find the one that you like. Take care of yourself and your family

What about cream cheese? 10 Parents who drink milk and eat dairy foods show Cream cheese, cream, and butter are not part of the their kids that it is important for their health. Dairy foods 5 dairy food group. They are high in saturated fat and are important to build the growing bones of kids and teens have little or no calcium. and to maintain bone health in adulthood.

* What counts as a cup in the Dairy Group? 1 cup of milk, yogurt, or soy beverage; 1½ ounces of natural cheese; or 2 ounces of processed cheese.

DG TipSheet No. 5 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

United States Department of Agriculture 10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Choosing whole-grain foods Whole grains are important sources of nutrients such as zinc, magnesium, B vitamins, and fiber. There are many choices available to make half your grains whole grains. But whole-grain foods should be handled with care. Over time and if not properly stored, oils in whole grains can cause spoilage. Consider these tips to select whole- grain products and keep them fresh to eat.

Search the label Check for freshness Whole grains can be an easy choice Buy whole-grain products that are tightly packaged 1 when preparing meals. Choose whole- 6 and well sealed. Grains should always look and grain breads, breakfast cereals, and pastas. smell fresh. Also, check the expiration date and storage Look at the Nutrition Facts labels and guidelines on the package. ingredients lists to find choices lower in

sodium, saturated fat, and added sugars. Keep a lid on it When storing whole grains from bulk Look for the word “whole” at the 7 bins, use containers with tight-fitting beginning of the ingredients list lids and keep in a cool, dry location. A sealed 2 Some whole-grain ingredients include whole oats, container is important for maintaining whole-wheat flour, whole-grain corn, whole-grain brown freshness and reducing bug infestations. rice, and whole rye. Foods that say “multi-grain,” “100%

wheat,” “high fiber,” or are brown in color may not be a Buy what you need whole-grain product. Purchase smaller quantities of whole-grain products to reduce spoilage. Most grains in sealed packaging 8 Choose whole grains at school can be kept in the freezer. Prepare meals and snacks with whole 3 grains at home so your kids are more Wrap it up likely to choose whole-grain foods at school. Whole-grain bread is best stored at room temperature in its original packaging, tightly closed with a quick- 9 Find the fiber on label lock or twist tie. The refrigerator will cause If the product provides at least 3 grams of fiber per bread to lose moisture quickly and become serving, it is a good source of fiber. If it contains 5 stale. Properly wrapped bread will store 4 well in the freezer. or more grams of fiber per serving, it is an excellent source of fiber. What’s the shelf life? Is gluten in whole grains? Since the oil in various whole-grain flours People who can’t eat wheat gluten can eat whole 10 differs, the shelf life varies too. Most whole-grain grains if they choose carefully. There are many whole- flours keep well in the refrigerator for 2 to 3 months and in 5 the freezer for 6 to 8 months. Cooked brown rice can be grain products, such as buckwheat, certified gluten-free oats or oatmeal, popcorn, brown rice, wild rice, and quinoa that refrigerated 3 to 5 days and can be frozen up to 6 months. fit gluten-free diet needs.

DG TipSheet No. 22 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov September 2012 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

United States Department of Agriculture

10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Choose MyPlate Use MyPlate to build your healthy eating style and maintain it for a lifetime. Choose foods and beverages from each MyPlate food group. Make sure your choices are limited in sodium, saturated fat, and added sugars. Start with small changes to make healthier choices you can enjoy.

Find your healthy eating style Move to low-fat or fat-free Dairy Creating a healthy style means regularly eating a milk or yogurt 1variety of foods to get the nutrients and calories you 6 Choose low-fat or fat-free milk, yogurt, need. MyPlate’s tips help you create your own healthy and soy beverages (soymilk) to cut back on eating solutions—“MyWins.” saturated fat. Replace sour cream, cream, and regular cheese with low-fat yogurt, milk, and cheese.

Make half your plate fruits and vegetables

Eating colorful fruits and vegetables is important Vary your protein routine Protein 2 because they provide vitamins and minerals and Mix up your protein foods to include most are low in calories. 7seafood, beans and peas, unsalted nuts and seeds, soy products, eggs, and lean meats and poultry. Try main dishes made with beans or seafood Focus on whole fruits Fruits like tuna salad or bean chili. Choose whole fruits—fresh, frozen, dried, or canned in 100% juice. Enjoy fruit with 3 meals, as snacks, or as a dessert. Drink and eat beverages and food with less sodium, saturated fat, Vary your veggies 8 and added sugars Limit Try adding fresh, frozen, or canned Vegetables Use the Nutrition Facts label and ingredients vegetables to salads, sides, and main list to limit items high in sodium, saturated fat, 4 and added sugars. Choose vegetable oils dishes. Choose a variety of colorful vegetables prepared in healthful ways: steamed, sauteed, instead of butter, and oil-based sauces and dips roasted, or raw. instead of ones with butter, cream, or cheese.

Make half your grains whole grains Drink water instead of sugary drinks Look for whole grains listed first or second Water is calorie-free. Non-diet soda, energy or sports Grains on the ingredients list—try oatmeal, 9 drinks, and other sugar-sweetened drinks contain a 5 lot of calories from added sugars and have few nutrients. popcorn, whole-grain bread, and brown rice. Limit grain-based desserts and snacks, such as cakes, cookies, and pastries. Everything you eat and drink matters The right mix of foods can help you be healthier 10 now and into the future. Turn small changes into your “MyPlate, MyWins.”

DG TipSheet No. 1 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

United States Department of Agriculture

10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Build a healthy meal Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium. Use the MyPlate Daily Checklist and the tips below to meet your needs throughout the day.

Make half your plate veggies Get creative in the kitchen and fruits Whether you are making a sandwich, a stir-fry, or a 1 Vegetables and fruits are full of nutrients 6 casserole, find ways to make them healthier. Try that support good health. Choose fruits and red, using less meat and cheese, which can be higher in orange, and dark-green vegetables such as saturated fat and sodium, and adding in more veggies tomatoes, sweet potatoes, and broccoli. that add new flavors and textures to your meals.

Include whole grains Take control of your food Aim to make at least half your grains whole Eat at home more often so you know exactly 2 grains. Look for the words “100% whole 7what you are eating. If you eat out, check and grain” or “100% whole wheat” on the food label. compare the nutrition information. Choose options that are Whole grains provide more nutrients, like fiber, than refined lower in calories, saturated fat, and sodium. grains.

Try new foods

Don’t forget the dairy Keep it interesting by picking out new foods you’ve Complete your meal with a cup of fat-free or 8 never tried before, like mango, lentils, quinoa, kale, low-fat milk. You will get the same amount of or sardines. You may find a new favorite! Trade fun and 3 tasty recipes with friends or find them online. calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack. Satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish—fruit! Add lean protein 9 Serve a fresh fruit salad or a fruit parfait made with Choose protein foods such as lean beef, yogurt. For a hot dessert, bake apples and top with 4 pork, chicken, or turkey, and eggs, nuts, cinnamon. beans, or tofu. Twice a week, make seafood the protein on your plate. Everything you eat and drink matters The right mix of foods in your meals and snacks Avoid extra fat 10 can help you be healthier now and into the Using heavy gravies or sauces will add fat and future. Turn small changes in how you eat into your 5 calories to otherwise healthy choices. Try steamed MyPlate, MyWins. broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

DG TipSheet No. 7 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016 United States Department of Agriculture

MyPlate MyWins Hacking your snacks Planning for healthy snacks can help satisfy hunger in between meals and keep you moving towards your food group goals.

Build your own Prep ahead Make it a combo

Make your own trail mix Portion snack foods into Combine food groups for a with unsalted nuts and baggies or containers when satisfying snack—yogurt and add-ins such as seeds, you get home from the store berries, apple with peanut dried fruit, popcorn, or a so they’re ready to grab-n-go butter, whole-grain crackers sprinkle of chocolate chips. when you need them. with turkey and avocado.

Eat vibrant veggies Snack on the go List more tips

Spice up raw vegetables with Bring ready-to-eat snacks ______dips. Try dipping bell peppers, when you’re out. A banana, ______carrots, or cucumbers in yogurt (in a cooler), or baby ______hummus, tzatziki, guacamole, carrots are easy to bring ______or baba ganoush. along and healthy options.

MPMW Tipsheet No. 11 March 2017 Based on the Dietary Guidelines for Americans Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov for more information. USDA is an equal opportunity provider, employer, and lender.

United States Department of Agriculture 10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Cut back on your kid’s sweet treats Set your kids on a path for lifelong healthy eating by limiting the amount of added sugars they eat. Sweet treats and sugary drinks have lots of calories but few nutrients. Most added sugars come from sodas; sports, energy, and fruit drinks; cakes; cookies; ice cream; candy; and other desserts.

Serve small portions Make food fun Show kids that a small amount of treats can go a long Sugary foods that are marketed to kids are 1 way. Use smaller bowls and plates for these foods 6 advertised as “fun foods.” Make nutritious foods fun and serve them in bite-size portions. by preparing them with your child’s help and being creative together. Create a smiley face with sliced bananas and raisins. Cut fruit into fun and easy shapes with cookie cutters. Sip smarter Soda and other sugar-sweetened

2 drinks contain a lot of sugar and are Encourage kids to invent new snacks high in calories. Offer water when kids are Make your own snack mixes from dry thirsty. 7whole-grain cereal, dried fruit, and unsalted nuts or seeds. Let school-age kids Use the checkout lane choose the ingredients to create their own snack. that does not display candy Most grocery stores will have a candy-free checkout 3 lane to help avoid temptation. Waiting in a regular checkout Play detective in the grocery aisle lane tempts children to ask for candy that is right in front of Show kids how to find the amount of total sugars them. 8 on the Nutrition Facts label in various cereals, yogurts, and other products. Challenge them to compare products they like and select the one with the lowest Choose not to offer sweets as rewards amount of sugar. By offering food as a reward for good behavior, children learn to think that some foods are better 4 than other foods. Reward your child with kind words and Make treats “treats,” comforting hugs, or give them non-food items, like stickers, not everyday foods to make them feel special. 9 Treats are okay once in a while. Just don’t make treat foods an everyday thing. Limit sweet treats to special Make fruit the first choice occasions. Offer a variety of fruits in different ways. Make fruit 5 kabobs using cantaloupe, bananas, and strawberries If kids don’t eat their meal, they or offer whole fruits such as pears, don’t need sweet “extras” clementines, or apples. 10 Keep in mind that candy or cookies should not replace foods that are not eaten at meal time.

DG TipSheet No. 13 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

What is Sugar?

Sugar is a carbohydrate and a small source of energy (calories)

Major Source of Added Sugars in the U.S. What foods do you eat that have sugar?  Soft Drinks Milk, Fruits, some vegetables, breads,  Cakes, Cookies, Pies cereals, and grains  Drinks such as fruit punch and lemonade

How much sugar should you be eating?  Dairy desserts such as Ice Cream 8 teaspoons per day (32 grams) based on  Candy a 2,000 per day diet

In the United States, the number one Cut back on foods high in solid fats, source of added sugar is nondiet SOFT added sugars, and salt. DRINKS (soda or pop)  Choose foods and drinks with

little or no added sugars. Tooth Decay?  Look out for salt (sodium) in foods Food containing sugars and starches can you buy. cause tooth decay or cavities.  Eat fewer foods that are high in Daily hygiene that include fluoride solid fats. toothpaste and flossing will help to prevent tooth decay

Names for Added Sugars That Appear on Food Labels

 Brown  Lactose Sugars  Corn  Malt Syrup Sweetener  Corn Syrup  Maltose  Dextrose  Molasses  Fructose  Raw Sugar  Fruit Juice  Sucrose Concentrate  Glucose  Syrup  High-  Table Sugar Fructose  Honey  Information provided by: Invert Sugar

Katie Gilson, Health Educator Three Rivers District Health Department

1. What cereal contains the most sugar?

Smacks Corn Pops Frosted Flakes Cocoa Pebbles

2. What is the best selling cereal of all time?

Rice Krispies Cookie Crisp Cheerios Corn Flakes

3. True or False sugar gives you small boost of energy?

True False

4. What cereal has more sugar than any other cereal?

Cap’n Crunch Apple Jacks Corn Pops Golden Crisp

5. How many pounds of sugar does the average person eat or drink in a year?

30 pounds 13 pounds 64 pounds 7 pounds

6. How much sugar should you consume in 1 day?

1 teaspoon 8 teaspoons 3 teaspoons 20 teaspoons

7. True or false drinking 1 soft drink a day for a year will cause you to gain an extra 15 pounds a year?

True False

8. Which of these soft drinks contains the most sugar?

Fanta Orange Sunkist Sun Drop

9. Which candy has more sugar than any other candy?

Hershey’s Milky Way 3 Musketeer’s Skittles

Information provided by:

Katie Gilson, Health Educator Three Rivers District Health Department

 Fat is a component of food  Fats are a very important part of a healthy diet  Fatty Foods include nuts, oil, butter, and meats (especially beef)  Kids need to eat a certain amount of fat in their diets so there brain and nervous system can develop correctly  Foods that include fruits and vegetables have almost no fat

Calories measure the energy in food and drinks we take in. We all need that energy to live and make our bodies function correctly. Everything we do relies on the energy that our body gets from food.

Kids should get about 30% of their daily calories from fat * 2,000 calories per day 600 calories will come from fat

Empty calories are calories from food or drinks, which usually consist of sugars and fatty foods. Empty calories do provide fuel for your body but it is “cheap” or “low-grade” fuel . It is used up quickly and doesn’t contain much else in the way of important nutrients such as vitamins.

Junk foods are often referred to as "empty calories" meaning they have little nutritional value. The calories in “empty calorie or junk food” absolutely still count — if your body doesn’t use them as fuel, it will be changed to fat and stored.

Health Problems with a High Fat diet? * Obesity * Cancer * Diabetes * Osteoporosis * Heart Disease * Kidney Problems * Osteoporosis * Etc………..

Information provided by:

Katie Gilson, Health Educator Three Rivers District Health Department United States Department of Agriculture

10 MyPlate Based on the tips Dietary Nutrition Guidelines Education Series MyWins for Americans Add more vegetables to your day It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your day, try them as snacks and add them to your meals.

Discover fast ways to cook Make your garden salad glow with color Cook fresh or frozen vegetables in the microwave Brighten your salad by using colorful vegetables such 1 for a quick-and-easy dish to add to any meal. Steam 6 as black beans or avocados, sliced red bell peppers or green beans, carrots, or bok choy in a bowl with a small onions, shredded radishes or carrots, and chopped red amount of water in the microwave for a quick side dish. cabbage or watercress. Your salad will not only look good but taste good, too.

Be ahead of the game Cut up a batch of bell peppers, Sip on some vegetable soup 2 cauliflower, or broccoli. Pre-package Heat it and eat it. Try tomato, butternut squash, or them to use when time is limited. Enjoy them 7garden vegetable soup. Look for reduced- or low- in a casserole, stir-fry, or as a snack with hummus. sodium soups. Make your own soups with a low-sodium broth and your favorite vegetables.

Choose vegetables rich in color Brighten your plate with vegetables that are red, While you’re out If dinner is away from home, no need to worry. When orange, or dark green. They are full of vitamins 3 ordering, ask for an extra side of vegetables or a side and minerals. Try acorn squash, cherry tomatoes, sweet 8 salad instead of the typical fried side dish. Ask for toppings potatoes, or collard greens. They not only taste great but and dressings on the side. are good for you, too.

Check the freezer aisle Savor the flavor of Frozen vegetables are quick and easy to use and seasonal vegetables are just as nutritious as fresh veggies. Try adding 9 Buy vegetables that are in 4 season for maximum flavor at a frozen vegetables, such as corn, peas, edamame, or spinach, to your favorite dish. Look for frozen vegetables lower cost. Check your local supermarket specials for the without added sauces, gravies, butter, or cream. best in-season buys. Or visit your local farmers market.

Stock up on veggies Vary your veggies Canned vegetables are a great addition to any meal, Choose a new vegetable that you’ve never so keep on hand canned tomatoes, kidney beans, 10 tried before. Find recipes online at 5 WhatsCooking.fns.usda.gov. garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”

DG TipSheet No. 2 Center for Nutrition Policy and Promotion Go to ChooseMyPlate.gov June 2011 USDA is an equal opportunity provider, employer, and lender. for more information. Revised October 2016

Fruits & Vegetable Identification

1. 17.

2. 18.

3. 19.

4. 20.

5. 21.

6. 22.

7. 23.

8. 24.

9. 25.

10. 26.

11. 27.

12. 28.

13. 29.

14. 30.

15. 31.

16. 32.

Strawberry Fruit Smoothie

½ cup strawberries ½ banana ½ cup vanilla nonfat yogurt 4 ice cubes ½ cup orange juice

Combine the strawberries, banana, yogurt and ice cubes in a blender. Add the orange juice gradually, processing constantly until of the desired consistency. Pour into glasses and serve immediately.