2018 Winter FCS Extension Newsletter

the front burner Hardin County Family and Consumer Sciences Extension

It's Not Too Late / Upcoming Events / Teach Kids How to Snack Autumn Sweet Potato Chili / Reduce Your Risk of Food-borne Illness

no. 2

It's Not Too Late to Make a Holiday Budget Alex Elswick, Extension Associate for Family Resource Management

The holidays are quickly approaching. While holidays give people time to spend with loved ones, all the extra purchases for gifts, food and decorations can quickly escalate. If you have not been saving all year, you might be starting to feel the financial pinch that can come with the season.

Developing a budget can help start your financial preparation for the holidays.

Budgets give you a great idea of the amount of money you will need to get through the holidays and will help you avoid impulse buying. It is important for you to include all holiday purchases when developing a budget. Think of all the events, travel, charitable donations and gifts that you have planned for the season. Remember to list food and other entertaining costs if you plan on hosting holiday celebrations.

Be sure to list each person you plan to give a gift to and the amount you plan to spend on them—no matter how small.

Once you have established a budget, review it. If you are not comfortable with the amount of money the season’s festivities are going to cost, a budget can help you find areas where you can make cuts. For example, maybe you can make decorations instead of buying them or use your own utensils, plates and glasses instead of purchasing paper or plastic. You may also have some people on your gift list that might enjoy a non-monetary gift, (like assistance completing a project or just your time). If you still need to tighten your belt further, prioritize your purchases. Your family may rather have a big meal together than lots of presents.

Remember your budget as you head to the stores. Consider keeping a copy of the budget in your wallet to keep you on track and to avoid impulse purchases.

Try to use cash or your debit card whenever possible to avoid paying interest on credit card purchases well after the season has ended.

upcoming events Hardin County Extension Homemakers Annual Holiday Bazaar November 10 9:00 am - 2:00 pm Free Admission

Air Fryers & Electric

A Holiday Feast

Pressure Cookers

November 14 December 5

November 12

December 17

5:30 p.m.

10:00 am - 12:00 pm

$5.00 to attend

$5.00 for all 3

RSVP for classes by calling 270-765-4121

Cooking through the

Laugh & Learn

Calendar

PlayDates

Last Monday of month

3rd Friday of

11:00 a.m.

each month

@ HC Public Library 5:30 p.m.

9:30 - 11:00 a.m.

@ Radcliff Branch

You will never find time for anything. If you want time, you must make it.

Charles Buxton

Teach Kids How to Snack Heather Norman-Burgdolf, Assistant Extension Professor

You may hear this phrase as soon as your

management. Kids need to eat every

kids walk in the door after school or right

three to four hours, particularly if they are

before bedtime: “I’m hungry.” Many times,

going through a growth spurt. This may

this phrase means your kid wants a snack.

explain your child’s after-school cravings.

Snacking is a good way to stave off

Younger children will want to snack more

cravings until the next meal. If done

often because their stomachs are

correctly, it can even help with weight

smaller.

Younger kids should eat three meals a day

Have healthy snack options readily

and two snacks. While older children need

available for your children. To help with

to consume three meals a day and one

busy weeks, you can portion out fruits,

snack for adequate nutrition. If they are

vegetables, nuts, raisins and other healthy

very physically active or going through a

foods in snack-size bags during the

growth spurt, older children may also

weekend. Place healthy snacks at your

need two snacks per day.

child’s eye level in the refrigerator where

Remember snacks are not meals and

they can easily see them. Keep fresh fruit

should not be served as meal

like bananas, apples, peaches and

replacements. Portion control is important

mandarin oranges visible on your counter.

for healthy snacking. Think of the size of

Placing these foods where children can

snack-size storage bags compared to

see them will help your child choose

other sizes of storage bags. Remember,

healthy options compared to high-fat,

younger kid’s stomachs are smaller, so

high sugar and empty calorie snacks and

they will get full on smaller portions than

drinks.

older kids.

Set aside a designated “snack zone” like a kitchen counter or dining room table for your children to eat their snack. Limiting where they can snack allows you to keep an eye on how much and what they are eating as well as helps you avoid finding crumbs and half-eaten food throughout your house. Do not let them snack while watching television, as this encourages mindless eating.

According to the Centers for Disease Control and Prevention, 1 in 5 children in America are obese. Proper snacking, which can reduce overeating at meals, can reduce a child's risk of becoming obese!

I'll definitely be making this one at home. So easy!!"

Class Participant, 2018

Autumn Sweet Potato Chili 1 15 ounce can sweet potatoes 1 tablespoon chili powder

1. Combine sweet potatotes, chili powder, and salsa in a large saucepan.

2. Bring to a boil. Reduce heat to simmer and cook

1 16 ounce jar salsa

until heated through., stirring as needed.

2 15 ounce cans black beans (do not

3. Add beans with liquid and cook another 3

drain)

minutes to blend flavors.

water to achieve desired consistency

4. Thin with water if needed. Heat through.

5. Serve with sour cream, cheese, and cilantro on the side.

*you may choose to not drain the sweet potatoes, or to drain, rinse, and then

Makes 8 (1 cup) servings

replenish with water if canned in syrup

Cost per recipe: $5.19 Cost per serving: $0.65

Recipe from the 2018 UK NEP Food and Nutrition Calendar

Reduce Your Risk of Food-borne Illness

Annhall Norris, Extension Associate

Food-borne illnesses and recalls are constantly in the news.

Each year, 48 million Americans get sick from eating contaminated food. While you cannot completely prevent food-borne illnesses from happening, you can reduce your risks by practicing good food safety at home. Improperly stored, prepared and defrosted food can promote the spread of harmful bacteria, which increases your risk of getting a food-borne illness and its accompanying symptoms of vomiting, diarrhea and other flu-like symptoms.

These symptoms can last from a few hours to a few days. Certain people including young children, older adults, pregnant women and those with compromised immune systems are particularly vulnerable.

The U.S. Food and Drug Administration recommends you use four concepts to safely prepare foods: clean, separate, cook and chill.

When preparing food, keep your hands and kitchen surfaces that come into contact with raw ingredients clean. Wash your hands for 20 seconds with warm water and soap before and after handling food. Wash food preparation surfaces with hot, soapy water after making each food item. Be sure you thoroughly clean fruits and vegetables with water and a produce brush. You should not wash raw meat or poultry before cooking as it increases the likelihood of harmful bacteria spreading to your counter tops and sink.

Create separate storage and preparation areas for raw foods that will be cooked (like meats) and foods that will be eaten raw (like vegetables). Use different cutting boards and utensils as you prepare each food. Do not put foods that are ready to be eaten on the same plate that held raw foods or their juices. Remember food is not properly cooked until it reaches a safe internal temperature. This is the temperature that kills harmful bacteria. The only way to know raw meats and poultry are properly cooked is by using a meat thermometer. Pork products should be cooked to an internal temperature of 145 degrees F, ground beef 160 degrees F, and chicken and poultry 165 degrees F. Properly cooked eggs will have firm yolks and whites. Do not eat any uncooked batter or dough as it could contain raw eggs.

If you have leftovers after a meal, you still have food safety precautions to take. Put leftovers in the refrigerator within two hours of preparation. Use an appliance thermometer periodically to make sure your refrigerator and freezer are cold enough to properly store food. For a refrigerator, that temperature is 40 degrees F. It is zero degrees F for the freezer. Eat leftovers within three to four days. When thawing foods, do not set them out at room temperature as this allows for the rapid growth and spread of bacteria. Thaw foods in the refrigerator, under cold, running water, or in the microwave followed by immediate cooking. When reheating, make sure food is cooked to 165 degrees F, and sauces, soups and gravies reach a rolling boil. Do not eat leftovers that look or smell questionable.