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Healthy Tips! - May 2020 Celebrate Mothers Day and brush up on your world history too this May. In this issue learn about traditional Mexican food May 5th, known as Cinco de Mayo in Mexico and in parts of the United States, is a holiday commemorating the Mexican Army’s Upcoming Classes victory over the French during the Franco-Mexican War in 1862. In the United States this holiday has become a celebration of Mexican culture and heritage. Like many cultures, family plays an important role in Mexican lives. In Mexican households, families gather at meals to build a sense of togetherness. Traditional staples of their meals might include grains and legumes. Among the most important ingredients in Mexican Cuisine are corn, beans, squash, tomatillos (the Mexican corn husk tomato), and various types of chili peppers. All our classes are canceled at this time. Please refer to our website The national dish is mole (pronounced: MOH-lay), a sauce served at and Facebook page for updates on daily meals. Depending on the recipe, moles may have over 20 when our classes will reinstate. ingredients! Many people believe that mole is high in fat and sodium. https://www.johnson.k-state.edu/ However there are many ways to prepare moles, and other traditional Mexican dishes, in a healthier way. One way is to use olive oil in place of lard or other high-fat oils. To make a low-sodium meal, use herbs and aromatics instead of salt to boost flavor. These can include: basil, oregano, garlic, onion and the traditional varieties of green chilies. It is also suggested to keep ingredients high in fat and calories, such as cheese, to a minimum— or leave it out all together and limit serving sizes at meals. This Mother’s day try preparing a Mexican dish, like mole, using healthy ingredients in a traditional recipe. It is sure to be a great way to tell your mother, “Te quiero “ (I love you). Unless otherwise noted classes are held at K-State Johnson County Extension Office: Source: https://dune.une.edu/cgi/viewcontent.cgi? 11811 South Sunset Drive Olathe, KS 66061 article=1010&context=an_studedres Click to like us on Facebook! Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or hearing disability, contact Johnson County K-State Research and Extension, 913-715-7000. Kansas State University Agricultural Experiment Station and Cooperative Extension Service K-State Research and Extension is an equal opportunity provider and employer. Recipe of the Month Mole Verde (green mole sauce) Ingredients: ▪ 1/4 cup of almonds ▪ 1/4 cup of pecans ▪ 1/4 cup of pumpkin seeds ▪ 4 husk tomatoes ▪ 2 poblano chilies (mild to very hot) ▪ 2 jalapeños (moderate to very hot) ▪ 1/2 medium yellow onion, sliced ▪ 1 garlic clove ▪ 2 tablespoons of olive oil ▪ 1 cup of chicken broth Directions: 1. In a blender or coffee grinder, grind almonds, pecans, and pumpkin seeds until they be- come a fine powder. Set nut powder aside. 2. Wash tomatillos (with husks) and chili peppers. Roast in a sauté pan without oil on medi- um heat, stirring every few minutes to avoid burning for about 5-7 minutes. Once every- thing is roasted, remove from heat and allow to cool. Peel off the skin of the poblano chili peppers and remove the seeds, as well as take off the leaves from the tomatillos. 3. In a blender, blend ½ medium yellow onion, 1 garlic clove (whole or cut into 2-3 pieces), sautéed poblano chili peppers, tomatillos , and jalapenos from previous steps. This makes blended green sauce. 4. Heat a large saucepan with 2 tablespoons of olive oil over medium heat, add the nut powder (from step #1), blended green sauce (from step #3), and 1 cup of chicken broth. Continue cooking over medium heat, stirring frequently for 10 minutes or until the sauce starts to thicken. Dilute with more broth or water if desired. 5. The sauce is then ready to be served. Serve with corn or flour tortillas or on a bed of rice. Makes: 6 servings Mole Sauce per Serving* (~ ⅔ cup/serving) Calories, 132 kcal; Carbohydrates, 5g; Protein, 4g; Fat, 11g; Cholesterol, 0mg; Fiber, 2g * Numbers may vary according to variety of peppers used Source: https://extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1699-2016.pdf .

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