Managing Halloween and the candy monster

Here is a link to a great article on MissouriFamilies called "Managing Halloween and the Candy Monster."

Food Safety info

MissouriFamilies has a page with some food safety updates from October 2013 as well as a fact sheet on the recent outbreak of salmonella in chicken.

The October monthly update has information on:

• Food safety in pregnancy
• Tailgating food safety
• Product dating
• Food safety Q&A
• And more.

Dietary Supplements: Vitamins and Minerals

Colorado State Extension has a great fact sheet on dietary supplements, vitamins, and minerals. 

Here are some quick facts from that article:

• Most individuals can obtain all the vitamins and minerals needed to meet the recommended dietary allowances and adequate intakes by eating a variety of foods.
• Dietary supplements, including multivitamins and multiminerals, do not guarantee protection against disease.
• Large doses of either single nutrient supplements or high potency vitamin and mineral combinations may be harmful.
• Although vitamin deficiency is rare, it may occur when nutrients are limited in one’s diet, or as a result of a secondary deficiency caused by tobacco, alcohol use, or disease.
• Consult a medical professional before taking any self-prescribed single nutrient supplements.

In this fact sheet, you will find:

• What are dietary supplements?
• Who may need to consider a supplement?
• Choosing a supplement
• Health risks 
• Myths/facts related to supplements
• Common nutrients and their food sources

Link to Dietary Supplements: Vitamins and Minerals 

Many uses for pumpkin

The most popular use of pumpkins this time of year is for jack-o-lanterns and fall decorations. But pumpkin is healthy and versatile, so we could be preparing and eating it in a variety of ways as well. Pumpkin provides fiber, vitamins A and C, potassium and protein.

Here are some guidelines when choosing a pumpkin for cooking:

• Choose a small pumpkin that weighs between two and six pounds.
• “Pie pumpkin” or “sweet pumpkin” is a good choice, but the jack-o-lantern variety also works just fine for eating.
• Look for a pumpkin that has one or two inches of stem left. Pumpkins with shorter stems decay more quickly.
• Choose a pumpkin that has a rich orange color with skin that cannot be easily broken or scratched by your fingernail.
• For every pound of whole pumpkin, you can expect to get one cup of pumpkin puree.

If you want your pumpkin to have multiple uses, you can first paint a funny face on it for a decoration using non-toxic paints. After the holiday, you can wash and cook it.

To use the pumpkin for maximum benefit, don't throw out the seeds — they can be roasted and eaten. Start by removing the stem with a sharp knife. Cut the pumpkin in half and scoop out the seeds and scrape the stringy part away. Wash the seeds in warm water and spread them out to dry. To roast, spray pan with oil and spread seeds thinly on the pan. You can sprinkle the seeds with salt or any seasoning that appeals to you (such as cheesy popcorn or Cajun seasoning). Bake in a 250 degree oven for 15-20 minutes.

There are three ways to prepare the pumpkin in order to make pumpkin puree.

• To bake: Cut the pumpkin in half, place the cut side down on a cookie sheet and bake at 350 degrees until fork tender or about an hour.
• To microwave: Place half of the pumpkin cut side down on a microwave safe plate and microwave on high for fifteen minutes or until fork tender.
• To boil: Cut the pumpkin into large chunks and rinse in cold water. Place the chunks in a large pot in about an inch of water. Cover the pot and boil for 20-30 minutes until tender.
• After following one of the three methods above to prepare it, you can now make the puree: Cool and peel the pumpkin and use a food processor, blender, ricer or potato masher to puree it.

Pumpkin puree can be used in any recipe in which you use purchased pumpkin. Pumpkin puree can be frozen at 0 degrees for up to one year.

If you have pumpkins but you're not quite ready to cook them, keep in mind that pumpkins can be stored for several months if kept at 50-55 degrees in a dry airy place.

This article was written by Tammy Roberts, Nutrition and Health Education Specialist, Bates County. You can find the article on MissouriFamiles as well.

Selecing the right apple

Janet Hackert, Nutrition and Health Education Specialist, University of Missouri Extension, wrote that apples are one of the more common fruits and there are lots of varieties to choose from. As we enter the height of the apple harvest, knowing how to select the best apple for the preparation or eating method can make all the difference. Here are some suggestions from The Visual Food Encyclopedia.


For eating out of hand, select a firm, juicy, tasty, crisp apple. Many varieties make good eating apples, raw and as is.


Pies do best with a drier, slightly acid apple and one that does not disintegrate when heated. Braeburn, Cameo, Cortland, Fuji, Golden Delicious, and Jonagold are good pie varieties. Granny Smith apples are sometimes called for by name in recipes because of their tartness, perfect for a culinary delight.


For oven baking, choose a sweet apple, but one that retains its shape. Cameo, Cortland, Golden Delicious, Jonagold, and Pink Lady apples work well for this.


Some apples retain their color better than others. These are preferred varieties for eating fresh and for making into applesauce. Some varieties that work well for sauce include Braeburn, Cortland, Fuji, Gala, and Jonagold. Golden Delicious apples make a tasty applesauce, but because they tend to hold their shape when heated, they would work better for stewed apples.


When making juice or cider, a mix of varieties is recommended. The blend brings out the sweetness of some and the tartness of others, making for a rich flavor.


Notably missing in these lists is the Red Delicious. Though just right for eating raw – by themselves, with cheese or peanut butter, or cut in a salad – they do not hold up to heat well.

Resource:
Selecting the Right Apple by Janet Hackert on MissouriFamilies

Orange vegetables in season now

Orange vegetables get their color from beta carotene, which is a form of vitamin A. Vitamin A is needed for healthy vision, prevention of night blindness, and may play a role in prevention of macular degeneration. It is also useful in reducing risk for heart disase and some types of cancers due to the antioxidant activities in vitamin A.

The orange vegetables in season right now are carrots, pumpkin, and sweet potatoes.

In addition to vitamin A, carrots also have potassium, which is helpful in lowering blood pressure; vitamin K, which helps with blood clotting, blood cells, and bones; and fiber, which keeps us regular and controls cholesterol levels.

Pumpkin has the same nutrients as carrots, plus magnesium, which help with bone health. Sweet potatoes also have similar nutrients.

Here are a few recipes that use seasonal orange veggies:

• Pumpkin and zucchini bread
• Mediterranean roasted pumpkin seeds
• Pumpkin bars
• Chipotle sweet potatoes
• Roasted sweet potatoes
• Carrot couscous
• Lemon chicken with carrots
• Carrot cupcakes

Try one of these recipes with your family this week.

You can also find many more recipes on the MissouriFamilies Fox 4 Healthy Habits recipes page.

Consumer scammers exploit Affordable Care Act sign-up

Check out this story and podcast from Brenda Proctor with MU Extension.

October is Pasta Month

October is Pasta Month. Most of us probably eat pasta fairly regularly. It is inexpensive, easy and fast to cook, and enjoyed by adults and children of all ages.

The current USDA MyPlate recommendation is that one-fourth of your plate should be grains, which includes pasta. MyPlate also recommends that half of your grain intake should be whole grains. There are many varieties of whole grain pasta available, so include that to meet the whole grain recommendation. Whole grains have more fiber and nutrients than regular (white) pasta.

Try to add pureed or sliced vegetables to your pasta sauce. Carrots, celery, spinach, and onions can be added to add more fiber and nutrients and not compromise the taste. Garlic and other seasonings can add good flavor to pasta sauce without adding more salt.

Canned tomato sauce can have a lot of sodium. You can make your own using fresh tomatoes if you have them, or look for varieties that have less sodium. Many pasta sauces also have sugar, so read your food label to see what’s in the pasta sauce you buy. Many pizza sauces taste similar to spaghetti sauces, but have less sugar. The consistency may be a little different, but the taste should be similar. 

Many people think pasta will make them gain weight if they eat it, because pasta is high in carbohydrates. Actually, it’s the amount of pasta we eat that may make us gain weight. Usually when we eat pasta, we eat a large serving. Next time you have pasta, try to use less pasta and more vegetables. We also may use creamy sauces that are high in fat or eat a lot of bread with pasta. Large servings, creamy sauces, and too much bread will pack on the pounds, not just the pasta itself.

One healthy way to eat pasta is to make whole grain pasta with olive oil and lots of vegetables (zucchini, broccoli, carrots, tomatoes, spinach, onions, etc). Season with garlic, oregano, basil and top with a bit of cheese to get three of the food groups. Add some tuna, grilled chicken, or beans for a protein kick and to get four food groups. The more colorful the veggies you use, the bigger variety of nutrients you will get from your pasta.

Pasta from restaurants tends to be higher in calories, fat, and sodium than if we make it at home. They are also usually large servings. Split the order of pasta with someone else, take half of it home for leftovers, or ask for a smaller portion or lunch portion to cut back on the calories, fat, and sodium.