Courtesy: NC COOPERATIVE EXTENSION

More than half of our population is cooking outdoors year round.  Family and community gatherings and fund raising events are just a few of the examples of these “cook outdoors” events that we enjoy. It is important to follow food safety guidelines to prevent harmful bacteria from multiplying and causing foodborne illness.

When shopping, buy cold food like meat, dairy products and poultry last, right before checkout.  Separate raw meat and poultry from other food in your grocery cart.  To guard against cross-contamination, which can happen when raw meat or poultry juices drip on other food, put packages of raw meat and poultry into plastic bags.

Thaw Food Safely — Completely thaw meat and poultry before grilling so it cooks more evenly.  Use the refrigerator for slow, safe thawing of these items.

Marinating — Marinate food in the refrigerator, not on the counter.  If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before putting raw meat and poultry in it.

Transporting Food — When carrying food to another location, keep it cold to minimize bacterial growth. Use an insulated cooler with sufficient ice or ice packs to keep the food at 40F. or below.  Pack food right from the refrigerator into the cooler immediately before leaving home.

Keep Food Cold — Keep meat and poultry refrigerated until read to use.  Only take out the meat and poultry that will immediately be placed on the grill.

Keep Everything Clean — Be sure there are plenty of clean utensils and platters.  To prevent foodborne illness, don’t use the same platter and utensils for raw and cooked meat and poultry.

Cook thoroughly, using thermometer — Cook food to a safe minimum internal temperature to destroy harmful bacteria.  Meat and poultry cooked on a grill often browns very fast on the outside.  Use a food thermometer to be sure the food has reached a safe minimum internal temperature.  Beef, veal, and lamb steaks, roasts and chops can be cooked to 145F.  Hamburgers made of ground beef should reach 160F.   All cuts of pork should reach 160F.  All poultry should reach a minimum of 165F.

NEVER partially grill meat or poultry and finish cooking later.

Reheating –When reheating fully cooked meats like hot dogs, grill to 165F or until steaming hot.

Keep Food Hot — After cooking meat and poultry on the grill, keep it hot until served –at 140F or warmer.

Serving Food — When taking food off the grill, use a clean platter.  Don’t put cooked food on the same platter that held raw meat or poultry.  In hot weather (85F or above), food should never sit out for more than 1 hour –preferably 30 minutes to be safe.

Leftovers –Refrigerate any leftovers promptly in shallow containers.  Discard any food left out more than 2 hours or 30 minutes if temperatures are above 85F.

Does Grilling have a Cancer Risk — Some studies suggest there may be a cancer risk related to eating food cooked by high-heat cooking techniques as grilling, frying, and broiling.  Eating moderate amounts of grilled meats like fish, meat, and poultry cooked –without charring –does not pose a problem.

Remove visible fat that can cause a flare-up and char food.

Remember to follow these safety steps:

1.  Plan Ahead - Make sure the location meets your needs

2.  Store & Prepare Food Safely

3.  Cook Food to Safe Minimum Internal Temperatures

4.  Transport Food Safely - Keep hot food HOT. Keep cold food COLD.

5.  Need to Reheat? Food must be hot and steamy for serving.

6.  Keep Food Out of the “Danger Zone” (40-140F).

7.  When in Doubt, Throw it Out!

Be Food Safe! Prepare with Care

CLEAN. Wash hands, utensils, and surfaces often.

SEPARATE. Don’t cross-contaminate.

COOK. Use a food thermometer.

CHILL. Chill food promptly.

Marinade Recipes for BBQ

Simple Marinade - ½ cup lemon juice, 2 tablespoons olive oil, 1 teaspoon oregano, pinch of salt, pinch of pepper

Asian Marinade - ½ cup soy sauce, ½ cup balsamic vinegar, ½ cup chunky peanut butter, 1/3 cup cilantro, ¼ cup lemon juice, 2 tablespoons honey, 1 tablespoon ginger, 2 cloves garlic or 2 teaspoons garlic powder, ½ teaspoon cayenne pepper

Mediterranean Marinade - 1 ½ cups olive oil, 1 cup lemon juice, ½ cup red wine vinegar, 3 tablespoons oregano, 2 tablespoons garlic powder, 1 teaspoon salt, 1 teaspoon ground black pepper

What’s Up with the NC Cooperative Extension

By Melinda M. Houser

Extension Agent - Family and Consumer Sciences

Feeding your body well means learning to eat based on your body’s inner cues. It means learning to enjoy all foods in reasonable amounts. It also means balancing food with physical activity. Feeding your body well is all about the power of eating for health and well-being rather than eating for therapy or recreation.

Recognize that diets are not the answer. Diet fads come and go without offering a permanent solution. When you hear about the latest diet, always ask yourself: Will I be able to eat this way for the rest of my life? Recent research suggests that people who diet usually regain the pounds they lose (or more). They often return to their old eating patterns.

Listen to your hunger cues. Humans have a natural ability to regulate food intake. We have inner signals to tell us when we are hungry and full. These days, we just don’t listen very well. We tend to eat all the food that is around all the time. Getting over-hungry is also a problem. When you’re really hungry, it’s easy to overeat and hard to make healthy choices.

Slow down and savor your food. Treat every meal and snack like a gourmet feast in a fancy restaurant. The more time and attention that you give to food, the more satisfying eating is – and the less you usually eat. Make eating a pleasurable, guilt-free experience. Take the time to check out how you really feel after eating different foods and meals.

Stop eating when you are satisfied.  Today’s enormous portions (combined with a lifetime membership in the Clean Plate Club) can make it hard to eat reasonable amounts. The key here is listening carefully to what your body tells you. This can help you tell the difference between not quite enough, comfortable satisfied and overly stuffed.

Forgive and congratulate yourself.Healthy eating doesn’t have to be perfect. Everyone gets off track of overeats occasionally. Just refocus on the importance of eating well for your body. Listen carefully to your inner signals of hunger and satisfaction. It takes time to establish a new eating style, so congratulate yourself on any changes you make!

If your schedule is very busy during the week, planning meals can be a challenge. Try the following solutions:

• Make half of your GRAINS whole. Whole grains add wholesome nutrients and fiber to any dinner. There are now more whole grains to choose from at the store. Go for the good stuff with whole-grain pastas, breads and rolls, as well as brown rice and bulgur (cracked wheat).

• Vary your VEGGIES. In the vegetable group, variety comes in many tasty flavors, colors, textures and forms. Mix and match as much as possible. Try a hot vegetable soup made with fresh carrots, frozen peas and canned corn cooked in a spicy tomato broth.

• Focus on FRUITS. The fall harvest offers a bounty of less expensive fresh fruits such as apples and pears – perfect for a delightfully nutritious dessert. Try apple slices with vanilla yogurt and a few walnuts – or pear halves drizzled with a little chocolate syrup.

• Get your DAIRY foods. 3-A-day is what it takes, Three milk products a day serve up the vitamin D and calcium you need for strong bones and teeth (and to prevent some diseases too). At dinner, it’s as easy as a glass of fat-free milk or cheese crumbles on a salad.

• Go lean with PROTEINS. Variety is the key here too! Nutrient-rich proteins make tasty entrees. Try beef or bean enchiladas, casseroles with canned salmon or tuna and skinless chicken breasts (baked, broiled, grilled, or stir-fried with colorful veggie strips).

Crunchy Chicken Salad

Serving Size: ¾ cup or ½ cup

Yield: 5 servings

2 cups chunked cooked chicken

½ cup celery

¼ cup green pepper

¼ onion

½ cucumber

½ cup grapes

1 small diced apple (leave the peel on)

¼ cup yogurt, plain

Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces. Chop the celery into small pieces. Chop the green pepper into small pieces. Peel and chop ¼ of an onion. Peel and chop half of a cucumber. Chop the apple into pieces. It’s okay to leave the peel on the apple. Cut the grapes in half. Put all the ingredients in a large bowl. Stir together.  Notes: Serve on lettuce, crackers, or bread.

What’s Up with the NC Cooperative Extension

By Melinda M. Houser - Extension Agent

Family and Consumer Sciences

Jan. 1 to March 31 marks the annual Medicare Advantage open enrollment period. While some beneficiaries choose to stay with Original Medicare, others have found that Medicare Advantage (MA) plans can offer more diverse coverage. Just like with any insurance or financial decision, it’s important for you to understand the terms of the product and know the laws surrounding Medicare Advantage.

MA plans typically require additional copayments and coinsurance, but they also have an out-of-pocket maximum and eliminate the need for a Medicare supplement policy. They may also require beneficiaries to use an in-network provider, that’s why it’s important to determine if a patient’s current doctors and hospitals accept MA plans before you sign up. No matter what Medicare health insurance option beneficiaries choose, they will continue to pay the Medicare Part B premium.  The four types of MA plans each work differently and are as follows:

1. Medicare Health Maintenance Organizations —People with Medicare who join an HMO are required to receive all their non-emergency Medicare services from the HMO’s network of providers. Typically, HMOs have small copayments for covered medical services and require referrals for specialized medical services.

2. Preferred Provider Organizations — Medicare PPOs also have a network of medical providers; however, PPOs usually do not require the primary care physician’s referral for specialized medical services. PPOs have copayments for medical services received from providers in the network, and higher out-of-pocket expenses for medical services received outside the network.

3.  Private Fee-for-Service Plans — Medicare PFFS Plans are offered by private companies to provide health care coverage to people with Medicare on a pay-per-service agreement. The PFFS plan may offer additional health benefits, including prescription drug benefits, vision, hearing and wellness programs, and other coverage. With a PFFS plan you can go to any Medicare-approved doctor or hospital in the United States that accepts the terms of the PFFS plan. Since there is no network of providers, you should check with your doctor or hospital to be sure they accept the PFFS plan.

4.  Special Needs Plans — Medicare Special Needs Plans typically limit their membership to people in specific institutions, such as a nursing home, people who are eligible for both Medicare and Medicaid, or people with certain chronic or disabling conditions.

In 2008, the federal government imposed regulations about how Medicare Advantage plan can be marketed. According to these new federal rules, individuals who contact Medicare recipients about any type of private Medicare coverage must comply with the following:

•  Must be licensed by the state. Check out agent and company license status online:      www.ncdoi.com/Consumer/Consumer_home.asp.

• May not make unsolicited contacts with prospective beneficiaries, such as door-to-door sales, cold calls or approaching a beneficiary in a parking lot.

• Must have an appointment in advance before coming to your home.

• Must arrange, in advance, the type of products that will be discussed during a scheduled sales appointment. At the appointment, the salesperson may not try to sell other types of insurance coverage other than the type(s) agreed upon in  advance.

• May not try to sell non-health care related products — like a life insurance policy or an annuity — during a sales or marketing presentation of a Medicare prescription drug or Medicare Advantage plan.

•  May not attempt to sell plans in certain health care settings, such as a doctor’s office or pharmacy.

• May not attempt to sell plans at an educational event.

• May not offer free meals at promotional or sales events.

• May not offer gifts or other promotional items whose value is in excess of $15.

N.C. SMP (Senior Medicare Patrol) wants folks to know that even with these new regulations, there may be times when a rogue agent might use pushy or even illegal measures when selling their Medicare Advantage products. To protect yourself from becoming a victim of scams, follow these N.C. SMP fraud prevention tips:

•  Beware of door-to-door sales people. Agents cannot solicit business at your home without an appointment. Do not let uninvited agents into your home.

• Check with the Department to make sure the salesperson is a licensed agent. Ask the salesperson for their name and contact information, or even better get their business card and keep it with the information they provide.

• Do not share personal information, such as Social Security numbers, bank account numbers or credit card numbers to  anyone you have not verified as a licensed agent. People are not allowed to request such personal information in their                         marketing activities and cannot ask for payment over the Internet. They must send you a bill.

•  Make sure your health care providers will accept the plan you are considering before you buy it, or you may be stuck paying for all your charges yourself! Call your doctor and ask before you buy.

• If you have other health insurance, such as your employer plan through retiree coverage, check with that plan before you enroll in a Medicare Advantage plan.

• Do not be pressured into making quick decisions. The agent can wait for you to think this over, discuss it with someone  else, call your doctor and/or call SHIIP for assistance.

If you’re considering a Medicare Advantage plan, contact Cooperative Extension at 704-736-8461 or visit www.ncshiip.com; if you have questions about Medicare fraud, waste or abuse, call N.C. SMP at 1-800-443-9354.

The SHIIP Program (Senior Health Insurance Information Program) is coordinated by Melinda Houser, NC Cooperative Extension in Lincoln County.   Local counselors are trained through the NC Department of Insurance to assist individuals, educate and provide information concerning their Medical insurance and Prescription Drug Plan choices.  Folks in Lincoln County have saved thousands of dollars in medical and prescription drug costs as a result of this program.

What’s Up with The NC Cooperative Extension

By Melinda M. Houser

Extension Agent:  Family and Consumer Sciences

How do we cut down on harmful bacteria in the kitchen? Soap, hot water or a bleach solution are very effective in keeping one’s kitchen safe and clean as possible.

• Wash your hands - before and during cooking, especially after touching raw meat and poultry. The U.S. Food and Drug Administration (FDA) recommends at least 20 seconds in hot, soapy water. How long is that? Try singing “Happy Birthday.”

• Cutting-board cleanup – wash with hot soapy water and spray with bleach solution, or undiluted vinegar. Do not put wood, bamboo, and some composite boards in the dishwasher.

• Sanitize your sink – clean the kitchen sink and faucet handle frequently with a solution of 1 tablespoon bleach per quart of water (the bleach will also kill off some of the microbes in the drain).

•Wash produce – forget buying expensive fruit and vegetable washes. A spray bottle filled with 3 parts water and 1 part white vinegar works just as well to clean smooth-surfaced produce such as apples and pears. Just spray, then rinse under tap water. In our tests, this method removed 98% of surface bacteria. It’s also good practice to wash produce that has inedible rinds and peels, such as melons, because cutting into a contaminated peel can drag pathogens inside. Delicate fruit, like berries, should be thoroughly washed.

• Prevent cross-contamination – one of the most important rules of food safety is to keep raw and cooked foods separate. Never place cooked food on a plate or cutting board that has come into contact with raw food, or vice versa, and wash any utensil (including a thermometer) that comes in contact with raw food before reusing it.

• Put up a barrier – items that come in contact with both raw and cooked food, like scales and platters, should be covered with plastic wrap or aluminum foil to create a protective barrier. Wrap your cutting board with plastic wrap before pounding meat and poultry to limit the spread of bacteria. Wash these items with hot and soapy water.

• Defrost in fridge – defrosting should always be done in the refrigerator, not on the counter at room temperature, where bacteria can multiply readily.

• Reheat rapidly – bring leftover sauces, soups, and gravies to a boil and make sure casseroles reach at least 165 degrees.

• Take your fridge’s temperature – check regularly to ensure that your refrigerator’s temperature is 38°F. Keep in mind that the back of a refrigerator is the coldest. Make sure that raw meat is stored well-wrapped and never on shelves that are above other food.

Caution and prevention are the keys to food safety!

What’s Up with NC Cooperative

Melinda M. Houser - Extension Agent

Family and Consumer Sciences

Heart disease is the No. 1 killer of Americans. The American Heart Association has defined what it means to have ideal cardiovascular health, identifying seven health and behavior factors that impact health and quality of life.

Known as “Life’s Simple 7,” these steps can help add years to your life:

1. Don’t Smoke

2. Maintain A Healthy Weight

3. Engage In Regular Physical Activity

4. Eat A Healthy Diet

5. Manage Blood Pressure

6. Take Charge Of Cholesterol

7. Keep Blood Sugar, Or Glucose, At Healthy Levels.

As part of a healthy diet, an adult eating 2,000 calories daily should aim for:

• Fruits and vegetables:  At least 4.5 cups a day

• Fish (preferably oily fish):  At least two 3.5-ounce servings a week

• Fiber-rich whole grains:  At least three 1-ounce-equivalent servings a day

• Sodium:  Less than 1,500 mg a day

• Sugar-sweetened beverages:  No more than 450 calories (36 ounces) a week

Other Dietary Measures:

• Nuts (unsalted, dry roasted) – almonds, walnuts, peanuts:  eat in small amounts

• Processed meats:  No more than 2 servings a week

Here are some tips to help you be heart-smart at the grocery store and choose good-for-you foods:

Vegetables & Fruits

• Be sure to buy and eat plenty of fresh or frozen fruits and vegetables. Fruits and vegetables that are deeply colored  throughout – such as spinach, carrots, peaches and berries – tend to be higher in vitamins and minerals.

• When fresh foods aren’t available, choose frozen or canned vegetables and fruits in water without added sugars, saturated and trans fat, or salt

•  Buy more fruits and vegetables that are good sources of fiber, including beans, peas, oranges, bananas, strawberries and apples.

•  Stock up on raw vegetables for snacks such as carrot and celery sticks, broccoli, cherry tomatoes and cauliflower.

Milk, Cheese, Butter & Eggs

•  Select fat-free (skim) or low-fat (1%) milk.

•  Choose fat-free, low-fat or reduced-fat cheeses.

•  Don’t buy a lot of butter, cream and ice cream. Save those for special occasions and, even then, limit how much you eat.

Meat, Poultry, Fish and Nuts

•  Buy and prepare more fish. Bake, grill or steam fish.

•  Choose lemon juice and spices to eat with fish.

•  Stay away from fried fish.

•  Choose cuts of red meat and pork labeled “loin” and “round”; they usually have the least fat.

•  Select more meat substitutes such as dried beans, peas, lentils or tofu (soybean curd) and use them as entrees or in salads and soups.

Bread & Baked Goods

•  Choose 100% whole wheat, high-fiber breads, such as those containing whole wheat, oats, oatmeal, whole rye, whole grain corn and buckwheat.

•  Limit the amount of bakery products you purchase, including doughnuts, pies, cakes and cookies.

Oils, Dressings & Shortenings

•  Buy and use fats and oils in limited amounts

•  When you must use oils for cooking, baking or in dressings or spreads, choose the ones lowest in saturated fats, trans fats and cholesterol – including canola oil, corn oil, olive oil, safflower oil, sesame oil, soybean oil and sunflower oil.

• Buy a nonstick pan or use nonstick vegetable spray when cooking.

• Choose reduced-fat, low-fat, light or fat-free salad dressings to use with salads, for dips or as marinades.

Top 10 Healthy Cooking Tips

1.  Cook veggies quickly by steaming or stir-frying.

2. Use herbs, vinegar, tomatoes, onions and/or fat-free or low-fat sauces or salad dressings for better health.

3.  When you cook once, make it last longer by preparing enough for several other meals. Freeze it and have a ready-made healthy meal.

4.  A smoothie can cover a multitude of needs. Throw a banana into your blender along with frozen berries, kiwi or whatever fruit is around, some orange or other juice and some-fat-free or low-fat yogurt. It’s easy, cool, refreshing and                          healthy.

5. Replace salt with herbs and spices or some of the salt-free seasoning mixes. Use lemon juice, citrus zest or hot chilies to add flavor.

6. Look for “low-sodium” canned veggies or try the frozen varieties.

7. Prepare muffins and quick breads with less saturated fat and fewer calories. Use three ripe, very well-mashed bananas, instead of ½ cup butter, lard, shortening or oil or substitute one cup of applesauce per one cup of these fats.

8. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose   flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon                          whole- wheat flour.

9. In baking, use plain fat-free or low fat yogurt or fat-free or low-fat sour cream.

10. To decrease the amount of fat and calories in your recipes, use fat-free milk or 1% milk instead of whole or reduced-fat  (2%) milk. For extra richness, try fat-free half-and-half or evaporated skim milk.

Chicken Pot Pie

Serves 8

Ingredients for the chicken”

2 Tbls. olive oil

6 cloves crushed garlic

1 Tbls. picked thyme leaves or 1 tsp. dried

1 Tbls. chopped fresh oregano or 1 tsp. dried

1 bay leaf

1 tsp. turmeric

½ tsp. ground black pepper

½ tsp. salt

2 cups frozen pearl onions, thawed

1 cup carrots, peeled and cut into 1-inch cubes

1 cup celery, cut into 1-inch pieces

1 cup button mushrooms, quartered

4 Tbls. flour

3 cups low-sodium chicken stock

1 pound skinless, boneless chicken breast, cut into 2” cubes

1 cup frozen sweet peas, thawed

½ cup chopped parsley

Ingredients for the crust

1 and 1/3 cups flour

½ tsp. salt (optional)

½ cup trans fat free margarine spread

3 Tbls. ice water

Prepare the chicken. In a large saute pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, bay leaf, turmeric, pepper, salt and saute for one minute. Add the onions, carrots, celery, and mushrooms and saute for two minutes. Stir in the flour and coat the vegetables well. Add chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole. Cover loosely with foil and set aside.

Preheat the oven to 375 degrees F. Line a rimmed baking sheet with foil and set aside. To make the crust, place the flour (and salt, if using) in a medium-sized bowl and add the margarine spread, cut into one-inch pieces. Cut the margarine spread into the flour with a fork or pastry cutter (this can all be done in a food processor) until crumbly. Avoid over-working the dough. Add the ice water and mix (pulse in a food processor) until the dough just comes together. Roll the dough between two pieces of film wrap until it matches the size of the casserole. Peel off the top layer of wrap and bring the casserole next to the dough. Lift the dough by the bottom wrap and use it to help invert the crust onto the casserole. Trim the outside edges of the crust and gently press the dough so that it fits perfectly around the inside perimeter of the casserole. Cut eight, evenly spaced 1-inch vents in the dough as demarcations of portions and to release steam while baking. Place the casserole on the foil-lined baking sheet and bake until the crust is golden brown and the juices are bubbling, about 45 minutes. Let the casserole rest for 10 minutes before serving.

Note:  This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust.

Source:  American Heart Association

What’s Up with the NC Cooperative

By Melinda M. Houser

Extension Agent - Family and Consumer Sciences

A healthy lifestyle involves many choices. Among them, choosing a balanced diet or eating plan.

According to the Dietary Guidelines for Americans, a healthy eating plan:

• Emphasizes more fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

• Includes lean meats, poultry, fish, beans, eggs, and nuts

• Low in saturated fats, trans fats, cholesterol, salt, and added sugars.

• Stays within your daily calorie needs.

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat.

• Fresh fruits – don’t think just apples or bananas. These are great choices, but try some exotic fruits, too. Mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

• Fresh vegetables – try something new. You may find that you love grilled, roasted or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish – just microwave and serve. When trying canned vegetables, look  for vegetables without added salt, butter or cream sauces.

• Calcium-rich foods – What about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

• A new twist on an old favorite – if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Try a recipe that uses dry beans in place of higher-fat meats.

The MyPyramid.gov eating plan is based upon the approximate number of calories your body needs according to your age, sex, height, weight, and activity level. The plan gives you the amounts of foods from the various food groups you should eat each day to meet that calorie goal.

Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, fat or added sugars. The key is eating them only once in a while and balance them out with healthier foods and more physical activity.

Some general tips for comfort foods:

• Consume them less often. If you normally eat these foods every day, cut back to once a week or once a month. You’ll be cutting your calories because you’re not having the food as often.

• Eat smaller amounts. If your favorite higher calorie food is an afternoon chocolate bar, have a smaller size or only half  a bar. Be careful!

• Try a lower-calorie version. Use lower-calorie ingredients or prepare it differently. For example, if your macaroni and cheese recipe uses whole milk, butter, and full-fat cheese, try remaking it with non-fat milk, less butter, light cream cheese, fresh spinach and tomatoes. Just remember to not increase your portion size.

The point is, you can figure out how to include almost any food in your healthy eating plan in a way that still helps you lose weight or maintain a healthy weight. Being consistently healthy in your eating choices is the key. Making the same healthy eating choices over time can lead to better eating habits. By thinking more positively and focusing on what you can have, you’ll help yourself establish healthy eating habits.

Eat Smart, Move More, Weigh Less

“Eat Smart, Move More, Weigh Less,” a weight management program with NC Cooperative Extension, will be offered in Lincoln County starting on Monday, February 1st at 5:15 p.m. and will continue every Monday for 12 weeks in the James W. Warren Citizens Center.

“Eat Smart, Move More, Weigh Less” uses strategies proven to work. Each lesson informs, empowers and motivates participants to live mindfully as they make choices about eating and physical activity. The program provides:

• Opportunities for participants to track their progress and keep a journal of healthy eating

• A chance to sample healthy food

• A friendly, supportive environment

• A full-color magazine containing helpful tips, exercise ideas and recipes.

To register, call the NC Cooperative Extension at 704-736-8461. The cost of the class is $10.00. Please register by January 25, 2010.

What’s Up with the NC Cooperative Extension

By Melinda M. Houser - Extension Agent

Family and Consumer Sciences

With our economic down turn, people are eating more meals at home, switching brands based on sale prices, and shopping at super markets who offer the best price on food items.

There is a trend to go back to the basics. Another trend is to go beyond bland foods and seek ethnic dishes with strong and distinctive flavors. Ethnic products are available in the supermarkets. Cookbooks include a variety of ethnic recipes and restaurants are serving a variety of these foods.

Locally grown foods, farmer’s markets and vineyards are on the rise in our local communities. Consumers know where the food is grown and this is a good feeling; also, know that we are giving support to the local food industry.

There is a trend to lighten the diet and eat healthier foods. Restaurants are beginning to make changes in kid’s menus. Healthy food and drink will be more appealing to kids. Obesity is at an all time high for youth and adults. Hopefully, 2010 will bring some positive changes for consumers and the food industry.

De-Stress Your Life in 2010

• Exercise every day. Staying active in winter elevates your mood and reduces stress.

• Walk in the sunlight. A brisk walk in the sunshine can be a real mood enhancer.

• Don’t deprive yourself. Plan to eat a small portion of the desired foods, eat it slowly, and savor every mouthful.

• Set rules about eating. No food after 9 p.m., no second helpings, etc.

• Identify the cause of overeating and how you will handle these challenges.

• Relax. Give yourself 15 minutes each day of peace and quiet, a time to be reflective, meditate, or simply unwind.

• Be good to yourself.

• Eat healthfully. Proper nutrition promote health, well-being, and rejuvenation.

Try this one dish meal for your family:

Mexican Pork Stew

2 tablespoons olive oil

2 pounds pork steak, chicken meat or tofu

1 medium onion, peeled and chopped

6 large potatoes (russets) peeled and chopped into one-inch chunks

1 tablespoon instant coffee, pulverized or grind coffee beans into powder

1 teaspoon cayenne pepper (or less to taste)

Salt and pepper

Trim pork steak or chicken breasts of their fat and cut into one-inch chunks.

Prepare the potatoes. Lightly coat the pork with the pulverized coffee powder. In a large heavy skillet, heat the oil then cook until brown. Remove the meat from the pan and drain. Add the potatoes and onions to the heated oil and cook until lightly browned, about five minutes.

Return the pork steak or chicken to the mixture, and add the cayenne, salt, and pepper. Add just enough water to cover the ingredients. Cover the pan and cook over low heat for about 30 minutes or until the broth is thickened and both the meat and potatoes are tender to the touch of a fork.

Serve with salad and bread.

What’s Up with The NC Cooperative Extension

By Melinda M. Houser - Extension Agent

Family and Consumer Sciences

It’s not too late to rush out and buy festive but traditional foods to mark the new year.  All over the world, eating certain foods ensures good luck and an opportunity to prepare and consume some unusual dishes.

It’s time for Hoppin’ John!  Hoppin’ John is found in most states of the South, but it is mainly associated with the Carolinas.  Most food historians generally agree that “Hopping John” is an American dish with African/French/Caribbean roots. The dish goes back at least as far as 1841, when, according to tradition, it was hawked in the streets of Charleston, South Carolina.

Many southerners begin the New Year with this pot full of black-eyed peas cooked with lean bits of ham, or if you’re not concerned about your cholesterol or blood pressure – ham hocks, greens – cabbage, mustard, kale, spinach or collard greens and corn bread.  The black-eyed peas represent a wealth of coins, the collard greens – money, and the pork is for luck.

Try this tasty, healthy black-eyed pea recipe for your New Year’s meal.

Spicy Black-eyed Peas

2 Tbls. oil

1 cup chopped onion

1 cup chopped green pepper

1 cup chopped celery

3 tomatoes, peeled, seeded and chopped or 1 can of chopped tomatoes

3 (15 ounce) cans black-eyed peas or use 5 cups cooked dry peas

1 (10 ounce) can Ro-Tel tomatoes

Pepper to taste

White vinegar to taste (optional)

Saute onion, green pepper and celery in oil in soup pot. Pour peas into the soup pot. Add the sauteed vegetables, chopped tomatoes, Ro-Tel tomatoes, and pepper. Cook over medium to medium low heat for 30 minutes. Correct the seasonings. Serve hot.

This is perfect with corn bread and one of your favorite greens.

For more information, contact Melinda Houser, FCS agent, at the Lincoln County Cooperative Extension office, 704-736-8461.

NC Cooperative Extension

Melinda M. Houser - Extension Agent

Family and Consumer Sciences

Are you a last minute shopper during the holiday? Even during the best of times, holiday gift giving can get complicated. Who should be on your gift list? How much should you spend on each person? What about charitable giving? How much should you give and to what groups? When the times are tough and the economy uncertain, all of these questions can become overwhelming, especially if your own budget has taken a hit in the downturn.

Nourishing gifts of foods are always welcome. There are several simple ways to give generously on a limited budget. Gifts from the heart are more powerful than fancy packages and large checks.

• Give things you make: Bake a loaf of whole grain bread or make friendship soup in a jar.

• Give your time: In our busy world, time is a truly generous gift. There are many charitable organizations in the area.

• Give your compassion: Share holiday companionship with those who may need a smile,  some help with eating, or a conversation.

• Give your expertise: All of us have special skills. For organizations that feed the hungry,  your skills may fill a serious need. If you’re not in a position to donate money, consider giving your expertise in planning meals, cooking, or finding simple, delicious recipes that use donated food.

Give the Gift of Eating Well

1. Stocking stuffers:  Small gadgets – a pair of strong kitchen shears (to trim skin off chicken,  cut up fresh herbs, etc.) makes a very sharp gift. Adjustable measuring spoons, vegetable peeler, or zester (for lemons, oranges, etc.).

2. Steamers:  steamers cook veggies quickly and tender crisp, making them so much more appealing than overcooked and mushy!

3. Simple equipment:  Consider a non-slip mixing bowl with lid (plus a 3-bean salad recipe), a  bread pan (with a fresh loaf and recipe), or a fully-loaded casserole dish.

4. Recipes and ingredients – with health in mind:  A favorite recipe or maybe one that always gets compliments? Buy the ingredients and gift them in a reusable shopping bag with the recipe tied to the handle.

5. Custom nutrition baskets:  Create a gift basket that matches foods to a theme.

Friendship Soup Jar

½ cup dried green split peas

1/3 cup beef bouillon granules (reduced sodium)

¼ cup medium pearl barley

½ cup dried lentils

¼ cup dried minced onion

½ cup uncooked long grain brown rice

2 tsp. Italian seasoning

Directions for gift jars:

1. In a 1 ½ pint jar (new or reused), layer the first seven ingredients in the order listed.

2. Wrap pasta in a small sheet of plastic wrap and add to jar.

3. Seal tightly.

4. Decorate jar with stickers, ribbon, or gift paper.

5. Write or type recipe instructions onto a holiday card or paper. Attach to jar.

6. Store in a cool, dry place for up to 3 months.

Additional ingredients:

• 1 pound lean ground beef or wild game

• 3 quarts water

• 1 can (28 oz.) diced tomatoes, undrained

To Prepare Soup:

1. Remove pasta from jar and set aside.

2. In a Dutch oven over medium heat, cook the beef until no longer pink; drain fat.

3. Add the water, tomatoes, and soup mix; bring to a boil.

4. Reduce heat; cover and simmer for 45 minutes.

5. Stir in the reserved pasta; cover and simmer for 15-20 minutes or until the pasta, peas, barley, rice, and lentils are tender.

Last-Minute Gifts for Kids

Stop in the breakfast aisle when you’re grocery-shopping and pick up at least one “variety pack,” with its individual servings of different cereals. Grab a package of lunch-size brown paper bags, an assortment of tiny cans of fruits and vegetables, and wrap it all up with play money for “Store.” If you’ve got time, stop at the office supplies store for a cash box and price tag stickers. Hardware stores with storage containers probably have rectangular plastic or metal baskets to add for the “shopper” to use.

If the hardware store is more convenient than the supermarket, fill a small bucket with scoops, sponges, sponge brushes, magnets, funnels and sidewalk chalk:  “stuff” kids can use in so many different ways. There are other inexpensive gift ideas that you may have for children.

Cooperative Extension provides programs, workshops, and other information.  Call your local NC Cooperative Extension Center for more information.

What’s Up with NC Cooperative Extension

Melinda M. Houser - Extension Agent

Family and Consumer Sciences

To make sure your Thanksgiving feast is delicious and safe, follow these guidelines:

How to buy the turkey:

• Allow 1 pound per person.

• If fresh, buy your turkey 1 to 2 days before you plan to cook it.

• Frozen turkeys should be cooked within 1 year of purchase for best quality.

Safe Cooking:

A food thermometer should be used to ensure a safe minimum internal temperature of 165°F has been reached to destroy bacteria and prevent foodborne illness.

Many variables can affect the roasting time of a whole turkey:

• A partially frozen turkey requires longer cooking.

• The oven may heat food unevenly.

• Temperature of the oven may be inaccurate.

• Dark roasting pans cook faster than shiny metals.

• The depth and size of the pan can reduce heat circulation to all areas of the turkey.

• The use of a foil tent for the entire time can slow cooking.

• Use of the roasting pan’s lid speeds cooking.

• An oven cooking bag can accelerate cooking time.

• The rack position can have an affect on even cooking and heat circulation.

• A turkey or its pan may be too large for the oven, thus blocking heat circulation.

Roasting Instructions

1. Set the oven temperature no lower than 325°F.

2. Be sure the turkey is completely thawed. It’s best to plan ahead for slow, safe thawing in the refrigerator. Allow about 1 day for every 5 pounds of turkey to thaw in the refrigerator. Or turkey  may be defrosted in cold water in its airtight packaging or in a leak-proof bag. Submerge the bird of cut-up parts in cold water, changing the water every 30 minutes to be sure it stays cold.

3. Place turkey breast-side up on a flat wire rack in a shallow roasting pan 2 to 2 ½ inches deep.  Optional steps: tuck wing tips back under shoulders of bird; add one-half cup water to the bottom of  the pan; in the beginning, a tent of aluminum foil may be placed loosely over the breast of the turkey for the first 1 to 1 ½ hours, then removed for browning.

4. For optimum safety, cook stuffing in a casserole.

5. For safety and doneness, the internal temperature (165°F) should be checked with a food thermometer. Check the temperature in the innermost part of the thigh and wing and the thickest part of the breast.

Remember to Clean,Separate, Cook. Chill

Clean…

• Wash hands with soap and warm, running water for at least 20 seconds before and after handling raw poultry.

• Clean kitchen counters with soap and hot water.

• Wash utensils and cutting boards with soap and hot water or in a dishwasher.

• To sanitize kitchen surfaces or utensils, use one teaspoon of chlorine bleach per quart of water.

• Wash and sanitize food thermometers between uses.

Separate…

• Keep raw poultry and its juices away from ready-to-eat foods.

• Place frozen pultry on a pan on the bottom shelf of the refrigerator to prevent juices from dripping onto other foods while thawing.

Cook…

• Set oven temperature no lower than 325°F.

• Turkey is safe when cooked to an internal temperature of 165°F. A higher temperature such as 180°F may be needed to eliminate pink color and rubbery texture.

• Reheat leftover turkey and stuffing to at least 165°F.

Chill…

• Divide leftovers into smaller portions in shallow containers to cool quickly in the refrigerator.

• Store leftovers in the refrigerator at 38°F for up to 3 to 4 days for turkey and stuffing; 1 to 2 days for gravy.

• Freeze leftovers at 0°F or colder for longer storage. Use within 2 to 6 months for best quality.

Other Food Safety Tips

• When using oven cooking bags, follow the directions from the manufacturer.

• Always use an oven temperature no lower than 325°F when cooking meats and poultry.

• Do not buy fresh pre-stuffed turkey.

Source: information provided by USDA and Fight Bac!®

Leftover Turkey Chili

1 Tbls. olive oil

1 onion, chopped

2 cloves garlic, minced

1 to 1-1/2 lbs. leftover turkey, cut into ½” chunks

21 oz. diced tomatoes

1-14 oz. can kidney beans, liquid included

1 Tbls. dried oregano

1 Tbls. dried basil

1-1/2 Tbls. chili powder

Dash cayenne pepper

Salt and pepper to taste

Over medium heat, saute the onion and garlic in the olive oil until soft. Add the turkey and cook just long enough so it’s warm. Add the tomatoes, benas, oregano, basil, chili powder, and cayenne pepper. Stir. Turn heat to low, cover, and simmer for 45-50 minutes.

Optional: add grated cheese and serve with crackers, cornbread or toasted pita bread wedges.