Cent$ible Nutrition News February/March 2015
Cost Cutter: Double Up in the Freezer If you find yourself making your favorite lasagna, with ground beef, cottage cheese, and tasty sauce, consider doubling or even tripling the recipe. Since you are going to the trouble of creating this yummy dinner, it only makes sense to make two or three and put the extras in the freezer. Money can be saved by creating your own frozen food items. Frozen meals are a healthier option than visiting a restaurant when you don’t have time to cook from scratch.
Helping Families Eat Better for Less
Vol. 18, No. 1
Curds and Whey Little Miss Muffet liked to sit on her “tuffet” and eat her curds and whey. How about you? Do you like to sit down and enjoy cottage cheese or something made with cottage cheese? Cottage cheese is a fresh cheese curd product. It is drained, but not pressed, so some whey remains with the curds. Unlike other cheeses, it is not aged or colored. There are different styles of cottage cheese made from milks with different fat levels and in small or large curd form. Certainly, cottage cheese can be eaten by itself, but it can also be tasty with other foods added to it. Salt, pepper, diced fruit, tomatoes, or granola are just a few ideas of what can be mixed in with the cottage cheese. It can replace mayonnaise in tuna or chicken salad, used as an ingredient in recipes, and can be made into a dip. According to myplate.gov two cups of cottage cheese equals one serving from the dairy group. Cottage cheese is a great source of protein, which helps to build and repair body cells. MyPlate.gov encourages Americans to select low-fat or non-fat dairy products. Diets high in saturated fats tend to raise “bad” cholesterol, (low-density lipoproteins) levels in the blood. This can increase the risk of coronary heart disease. High fat foods can also cause individuals to consume more calories than they need.
See inside for this month's recipes using cottage cheese!
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PHYSICAL ACTIVITY Physical Activity Leads to Relaxing You may not agree at first, since the first steps are the hardest when it comes to physical activity but as you begin to get into shape and adjust to a routine, you will likely start on the path to enjoying physical activity. Regular physical activity can make remarkable changes in your body, metabolism, health, and outlook. It can actually counter depression and relieve stress. As you get in better shape and have more strength and stamina, your self-image will improve. Physical and recreational activities will keep your body busy and distracted from the worries of daily life. Even a 20-minute walk can clear your mind and reduce stress, so go take a walk and enjoy the day.
FAMILY CORNER Cottage Cheese Vegetable Dip Enjoy this delicious dip as a snack or appetizer!
Ingredients: • 12-ounce carton cream-style cottage cheese • ½ package Ranch dressing mix • Raw vegetables: carrots, celery, cauliflower, radishes, tomatoes, broccoli, green pepper
Directions: 1. Wash hands with warm, soapy water. 2. Combine cottage cheese and dressing mix. Beat or blend until smooth.
The Lingo of Dates on Packages “Expiration date” on a food package refers to the last day a food should be eaten. A more common term on food packages is “sell by date.” This tells the store how long to display the food for purchase. It will still be edible for some time after this date. To get the freshest product reach to the back of the shelf. As the date gets closer, the quality of the product generally declines.
References: • www.webmd.com • www.myplate.gov • www.health.harvard.edu
3. Chill. Prepare vegetables while dip is chilling. Want more tips and recipes? Call 1-877-219-4646 today! Or visit uwyo.edu/ centsible.
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FEATURED RECIPE Dilly Cottage Bread Ingredients: • 1 package yeast
• 2 teaspoons dill weed
• ¼ cup warm water
• 1 teaspoon salt
• 1 cup creamed cottage cheese
• ¼ teaspoon soda
• 2 teaspoons sugar
• 1 egg
• 1 Tablespoon instant minced onion
• 1 ¼ cup whole wheat flour
• 1 Tablespoon butter
• 1 ¼ cup all purpose flour
Directions: 1. Wash hands in warm, soapy water. 7. Stir dough down. 2. Soften yeast in water 8. Place in greased 8 inch round casserole. 3. Microwave cottage cheese for about 1 9. Let rise again for about 40 minutes. minute, so it is lukewarm. 10. Bake at 350 degrees F. for about 45 4. Combine all ingredients, except flours. minutes or until golden brown. 5. Add flour to form stiff dough, may not need to use all of the flour. Serves 12 6. Cover and let rise until doubled in bulk for about 50 minutes.
SENIOR SENSE
KIDS CORNER
Cottage Cheese is like a Blank Canvas
Ingredients Unscramble!
Cottage cheese is like a blank canvas for a painter. To make a salad you can add any color of fruit or vegetable you like to create something tasty. For instance if your favorite fruit is peaches, then cut up a fresh one and add it to the cottage cheese or stir in some diced canned peaches. Dice cucumbers, onions, and tomatoes to make a vegetable salad. Just like a painter, you get to chose what you create.
1. otctgae hescee: __________________________
Can you unscramble these ingredients for Cottage Cheese Vegetable Dip? 2. rtacros: _________________________________ 3. ococrlbi: ________________________________ 4. elercy: __________________________________ 5. epeprp: __________________________________ BONUS! What is your favorite vegetable? ___________________________________________ ANSWERS: 1. cottage cheese 2. carrots 3. broccoli 4. celery 5. pepper
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Cent$ible Nutrition Program
Department 3354 1000 E. University Ave. Laramie, WY 82071 877-356-6675 en español 307-766-5375 1-877-219-4646 (toll free within Wyoming) Web site: www.uwyo.edu/centsible
"I'm eating more fruits instead of junk food and more salads instead of desserts." -CNP Participant This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. 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 find out more, contact 1-877-2194646. The U.S. Department of Agriculture (USDA) prohibits discrimination in all of its programs and activities on the basis of race, color, national origin, age, disability, and where applicable, sex, marital status, familial status, parental status, religion, sexual orientation, political beliefs, genetic information, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information (Braille, large print, audiotape, etc.) should contact USDA’s TARGET Center at (202) 720-2600 (voice and TDD). To file a complaint of discrimination, write: USDA, Office of Adjudication, 1400 Independence Ave., SW, Washington, DC 20250-9410 or call (866) 632-9992 (Toll-free Customer Service), (800) 877-8339 (Local or Federal relay), (866) 377-8642 (Relay voice users). USDA is an equal opportunity provider and employer.
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Johnson, 684-7522
Weston, 746-3531
Laramie, 633-4383
Wind River Indian Reservation, 335-2872
Lincoln, 828-4091 For information on how to apply for supplemental nutrition assistance, please call 1-800-457-3659. Toll-free in Wyoming at 877-219-4646 In Laramie 307-766-5375 en Español 877-356-6675
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