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EXTRACTS OF THYME April, May, June 2017

WHAT RECIPES DON’T TEACH YOU Your kitchen may look a bit like mine, with a shelf or two filled with cookbooks, cooking magazines, recipe box and a three-ring binder full of recipes. I’m also no stranger of using the internet to quickly look up a recipe. Any of these resources are a wonderful tool. Sadly, safe food handling guidance is poorly observed in any recipe. Typically, recipes give an oven temperature (for example 350°F) and a time estimate (30 minutes) for cooking. Recipes rarely provide a safe endpoint temperature for meat, poultry, eggs and seafood. A recent study reviewed 29 popular cookbooks and observed 8.2% of the recipes giving endpoint temperatures, but not all gave the correct temperature (Levine, et al., 2017). This does matter because certain groups (young children, older adults, pregnant women and the immunocompromised) are more susceptible of acquiring a foodborne illness when food is not prepared safely. Using your sense of smell, touch or looking for clear juices are not safe ways to determine if food is “done”. The stigma of food thermometers being for new cooks still persists. However, a food thermometer remains a reliable tool to make sure food has reached a safe internal temperature, as well as making sure food is not under cooked or over cooked. Consistency is key when cooking. Isn’t that why we often find ourselves having the same menu item at our favorite restaurant? To date, Tennessee State University’s Extension created a cookbook that incorporates safe food handling steps as part of the meal preparation. Another food safety recipe tool was created by foodsafety.gov, but is currently disabled (as of 4/4/17). Good food can be safe food. Know the free food safety resources available to you and your family and keep cooking! -@FoodSmartUME References: Levine, Katrina, Ashley Chaifetz, and Benjamin Chapman. "Evaluating food safety risk messages in popular cookbooks." British Food Journal 119.5 (2017). Godwin, Sandria and Richard W. Stone. Tasty and safe: A combination that makes the perfect meal. Tennessee State University, 2012.

Source: Shauna C. Henley, PhD, Extension Educator, Family & Consumer Sciences, Baltimore County

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A P R I L I S N A T I O N A L G A R D E N I N G M O N T H … L E T ’ S G E T G A R D E N I N G !

Celebrate the new life that April brings as the seasons change over to spring. This month, take a nice walk around your neighborhood and look for signs of spring like new growth popping out on trees and plants. Create a special salad garden with your child this spring. Watch as the tiny seeds sprout into little seedlings and grow into plants that can be harvested and eaten. To get started, you will need a reusable grocery or canvas bag, potting soil, a clean spray bottle filled with water, and seeds or seedlings. Visit a local garden center and look for seeds or seedlings (small plants) for your garden. Try different kinds of lettuce, spinach, kale, Swiss chard, and arugula for a tasty variety. Follow the steps below to plant your garden:

1. Fill the reusable bag with potting soil to about 1-2 inches from the top of the bag. 2. Spray the potting soil with water and thoroughly mix it up, so that the potting soil is evenly moist, like a kitchen sponge that has been wrung out. 3. Plant the seeds as directed on the seed label. 4. Place the seed packet in a clear plastic bag and fasten it to the garden bag, so that you know what you are growing and how to care for your plants. 5. Place in a sunny location mist daily with water to keep the seeds moist, but do not over-water. (You can place an old tray or cookie sheet under the bag to catch excess water.)

Harvest your garden by cutting leaves to serve in your salad. Plants will continue to grow and produce for several harvests.

Source: Eatsmart.umd.edu

P R E P A R E D R I E D B E A N S F R O M S C R A T C H

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Have you ever considered cooking dried beans from scratch? It can be a quick and easy process! All it takes is a little planning ahead for time to soak the beans and then time to cook them. Cooked dried beans are an inexpensive way to add protein and fiber to your diet. A half cup of dry beans, cooked from scratch, cost about 17 cents compared to 50 cents for a half cup of canned beans. Black beans, great northern beans, navy beans and pinto beans are four of the nine common types of dried beans available in US supermarkets. There are two very easy steps to follow when preparing dried beans - soaking and cooking. Soaking the beans allows the beans to absorb water which dissolves the starches that can cause discomfort. Cooking the beans softens them even more, making them easier to digest. Follow one of these easy methods: Soaking Beans (Lentils, split peas and black-eyed peas do not need to be soaked) Clean: Rinse beans in cold water. Remove all that are discolored or shriveled, and pick out any foreign materials. Quick Soak or Hot Soak Methods: Using a large pot, add 10 cups of water for each pound (2 cups) of dried beans. Heat to boiling and boil for 2-3 minutes. Remove from heat. Cover and let them soak for 1 hour (Quick Soak). Soak up to 4 hours for the Hot Soak method. Traditional Overnight Soak: This may be the easiest method. Fill a large container with 10 cups of cold water for every pound (2 cups) of beans. Cover and put in refrigerator for 8 hours or overnight. After soaking beans, rinse with cold water and drain. Cooking Beans: Using a large pot, cover your beans with cold water. Bring to a boil. Reduce heat. Cover the pot and simmer gently until they are tender but firm. Test for doneness by tasting or mashing a bean against the side of the pot with a spoon. Most beans will cook in 45 minutes. Some may take up to 2 hours. Refrigerate cooked beans until they are ready to be used. Cooked beans should be frozen within 4 days. Use your cooked beans in a variety of dishes: soups, salsas, salads, chili and more. If you are short on time or want to prepare a dish without soaking the beans, canned beans also work well. Be sure to rinse off the beans to wash away some of the extra salt. Try mixing beans with your favorite greens for a delicious side dish. See the EatSmart Greens and Beans recipe for step by step instructions.

Source: Eatsmart.umd.edu

F O C U S O N G R E E N S

You may have heard it is important to eat fruits and vegetables. But did you know that you also need to eat different colors of fruits and vegetables, too? You may have heard the term, Eat the Rainbow? Eating a variety of colors provides many different nutrients and helps us get all the essential vitamins and minerals our bodies need. Want to give it a try? Pick a color theme for the week. For example, purchase a variety of green foods and let your family try them all. Eat a variety of green vegetables instead of the same one every day. Leafy green vegetables, such as

spinach, kale, and cabbage, are rich in calcium and vitamins K, A, and C. Fresh greens are also fat and cholesterol free, which makes them a great food for a healthy heart!

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Trying new recipes can be a fun way to incorporate a variety of new foods into your diet. Greens are versatile ingredients that enhance any recipe. Greens have very unique flavors, some are stronger and bolder than others. For example:

• Use spinach (which has a mild flavor) to make a delicious salad with apples and raisins. • For a quick and nutritious snack, use fresh kale to make kale chips. • Add collard or mustard greens to your stir-fry. • Like a bolder, peppery flavor, add arugula to your salad.

These are just a few ways to incorporate greens into your day. For more ideas, visit our Eat Smart Recipes for vegetables. Eating as many colors as possible is a great way to make sure you are getting all the essential vitamins and nutrients your body needs. Also, remember to change it up and eat different foods of each color to keep your meals healthy and fun.

Source: Eatsmart.umd.edu

T R Y A N E W F R U I T O R V E G E T A B L E T H I S M O N T H

When it comes to nutrition, fruits and vegetables are a great pair. They have vitamins and minerals that are needed to keep us healthy. However, it can be easy to get stuck buying the same foods over and over again. Trying new fruits and vegetables is an important part of a healthy diet! Why should I try a new fruit or vegetable? All fruits and vegetables provide healthy nutrients. However, foods of different colors have different nutrients. Be sure to eat a rainbow of foods.

• Try red peppers, yellow squash, or green spinach. This will help you get a balance of nutrients.

• Red foods have vitamins that help your heart.

• Orange foods keep your eyes healthy.

• Yellow foods have nutrients that keep you from getting sick.

• Green foods have vitamins to keep your bones healthy.

• Blue foods help your brain and improve your memory. Trying new fruits and vegetables also keeps you from being bored with the same meals week after week. Adding new foods into your diet can make meal times exciting! Your family can look forward to the new foods on the table each week.

Here are some easy ways to get different fruits and vegetables into your diet: • Make a Goal. Try one new fruit or vegetable each week. Go to the grocery store with your kids to pick them out.

• Try it Frozen. Uncommon fruits or vegetables are sometimes found in the frozen section of the grocery store. Frozen fruits and vegetables have the same amount of nutrients as fresh ones. Frozen foods usually cost less too! Look for frozen okra, mango, collard greens, and more.

• Look for Colors. Pick a color! Try a new fruit or vegetable of that color. Next week, pick a new color to try.

• Recipe Fun! Look up recipes for fun, new ideas.

• Look for coupons to save money.

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• Visit our Eat Smart website and type in a fruit or vegetable that you want to try and find a recipe with that food in it.

There are so many fruits and vegetables out there to try and lots of ways to prepare them. Keep your family healthy and happy by adding produce to your meals each day!

Source: http://www.fruitsandveggiesmorematters.org/bored-try-something-new, Source: Eatsmart.umd.edu Terry Serio Virginia Brown, DrPH Shauna C. Henley, PhD Extension Educator Extension Educator Extension Educator Food Stamp Nutrition Education Family & Consumer Sciences Family & Consumer Sciences Family & Consumer Sciences Baltimore County University of Maryland Extension-Carroll County Phone: 410-386-2760 700 Agriculture Center Toll-Free: 888-326-9645 Westminster, MD 21157-5700 Fax: 410-876-0132 If you have a disability that requires special assistance for your participation in a program, please contact the Carroll County Extension Office at 410-386-2760; fax 410-876-0132, two (2) weeks prior to the program. The information given herein is supplied with the understanding that no discrimination is intended and no endorsement by University of Maryland Extension is implied.

Please visit us online at http://extension.umd.edu/carroll-county

Spring is a time for new beginnings in the garden and in nature. Plan a family outing to a local park or garden to see what is happening in nature this spring.Children today are spending more time in front of screens, whether it’s computers, phones, television, or video games, and less time playing outdoors. This has led to an all-time high in childhood obesity and increase in chronic disease in youth across the nation. Let nature motivate your family to create healthier habits by spending time outdoors, trying new foods, and planting a spring garden.

Get your family active and excited about nature and gardening! Find a park near you by visiting: http://www.discovertheforest.org/ and get inspired to live and eat healthy this spring!

Grow Your Own Container Gardens in Reusable Grocery Bags!

Spring newsletter

Gardening for Nutrition

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political a� liation, and gender identity or expression. This institution is an equal opportunity provider. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To � nd out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbene� ts.dhr.state.md.us/.FSNE

Try planting your own garden this spring to raise awareness of the importance of agriculture in your family.

• Did you know that every farmer feedsmore than 144 people?

• Agriculture contributes to mosteverything we eat, wear, and use ona daily basis

If you are like many adults, you may have fond childhood memories of a grandparent or family member who always grew fresh vegetables, but you don’t feel like you have the time or

space to grow your own garden with your family. The truth is, anyone can grow a garden! All you need is a reusable grocery bag, potting soil, and seeds or seedlings and you are well on your way to gardening success!

To get started:• Find an outdoor spot for your garden with 4-6 hours of

sunlight, whether it is on a patio, stoop, or sidewalk.• Fill your reusable grocery bag with potting soil.• Plant your seeds or seedlings (daily watering is needed with

seeds until they start to grow).• Water regularly to maintain your garden – Your fi nger is the

best tool for determining when to water. If the fi rst 2 inchesof soil are dry, it is time to water!

• For spring container gardens, try planting lettuce, spinach,broccoli, radishes, turnips, peas, swiss chard or beets. Thelast frost date for most Marylanders is around April 15th,which means that after tax day, you plant your grocery baggarden! (Visit www.eatsmart.umd.edu/locallygrown/gardening for more information and ideas!)

Youth participating in gardening and nutritionprograms are more likely to choose morefruits and vegetablesover less-healthyalternatives.

Gardening for NutritionGardening for Nutrition