OATMEAL PANCAKES

Here is a great SINGLE SERVING pancake recipe, packed with protein and fiber to keep you full all morning; AND only 215 calories for the entire batch!

 Only 6 ingredients, and likely stuff you already have in your pantry!

 Super simple, place all the ingredients in a bowl.

 Mix just until combined.

Pre-heat your pan on medium-high heat with a little cooking spray to keep from sticking.

 Flip once the pancake starts to set, (be careful to not over cook, you don't the pancakes to get too dark and dry out)

All 3 pancakes are 1 serving, only 215 calories, 12.5 grams of protein and 3 grams of fiber!  

Try avoiding the sugary syrup and top with yogurt and fresh fruit. 👊 YUM!

OATMEAL PANCAKES

1 SERVING

215 CALORIES

Ingredients:

1 package Instant Oatmeal

1/4 cup Flour (wheat flour preferred) 

1 Egg

1/4 cup Milk (low-fat preferred) 

1 tsp Baking Powder

1 tsp sugar

dash Cinnamon (optional)

Directions:

1.  Place all 6 ingredients into a small mixing bowl.

2.  Mix until just combined.

3.  Pre-heat a skillet on medium-high heat with a little cooking spray to avoid sticking.

4.  Scoop batter into 3 medium sized pancakes.

5.  Flip when the bottom of the pancake is set and lifts easily. Repeat on other side.

6.  Serve with yogurt and fresh fruit for a flavorful fresh taste!

ENJOY!!😊

SKILLET POPCORN

Did you know popcorn is low calories and high in fiber?  1 serving of popcorn has more fiber than 1 serving of oatmeal, or pasta.  It's true!  Popcorn is an awesome snack, and it can be made sweet or savory which makes it's possibilities endless.  

I grew up eating microwave popcorn, (the kind that comes in the tri-fold bag).  Then I got married, and my husband introduced me to air popped popcorn, SO MUCH BETTER and healthier.  Everytime I eat it I say, " we really need to buy one of these" then I log onto amazon or visit Honey's Grocery store to find the, not so cheap price of an air popper, and I say "next time we get paid were buying one!" Well here we are 8 years later, and I still don't have an air popper.... BUT my air popper craving has been cured!  STOVE TOP SKILLET POPCORN!  

All you need is a big pot, coconut oil (or canola oil) and popcorn kernels.  Seriously that's it.  I have tried popping corn on the stove before and either burnt it (worst smell ever) OR take it off the heat too soon to find more kernels than popcorn.  I saw this method on Food Network from Damaris Phillips (who I LOVE!) and she swore by this method, and now...so do I!  It's fool proof.  

First you put the oil and 3 popcorn kernels in a large saucepan.  Cover and cook over medium-high heat until the kernels pop.

Remove the 3 popped kernels.  

Then add the remaining kernels, cover, and remove from heat for 30 seconds.

Return the pan to the heat, within a minute you should hear the kernels start to pop.  Cook, gently shake the pan occasionally until the popping sound slows down (approx 2 min). ***Toward the end of popping; lift up the lid slightly to let out the steam to help keep the popcorn crisp.  

Wait 5 seconds and pour the popcorn into a large paper bag or bowl, and season as desired.  (recipe suggestions at the bottom recipe).

STOVE TOP SKILLET POPCORN
makes 5 large servings 
ONLY 111 CALORIES A SERVING!

INGREDIENTS:
Large saucepan with lid
1/4 cup Coconut oil OR Canola oil
2/3 cup Popcorn Kernels
desired seasoning (see bottom of recipe for suggestions)

DIRECTIONS:
1.  First you put the oil and 3 popcorn kernels in a large saucepan.  Cover and cook over medium-high heat until the kernels pop.  
2.  Remove the 3 popped kernels, and add the remaining kernels, cover, and remove from heat for 30 seconds.
3.  Return the pan to the heat, within a minute you should hear the kernels start to pop.  Cook, gently shake the pan occasionally until the popping sound slows down (approx 2 min). ***Toward the end of popping; lift up the lid slightly to let out the steam to help keep the popcorn crisp.  
4.  Wait 5 seconds and pour the popcorn into a large paper bag, and season as desired.  (recipe suggestions at the bottom recipe).

***FLAVOR SUGGESTIONS:***  

-Grated Parmesan, Italian seasoning spice and salt. 
-Chili Lime powder (from McCormick) 
-cinnamon sugar (low calorie option to cure a sweet tooth)
-honey butter and sea salt (melt 2 TBL honey and 1 TBL butter) 

http://www.foodnetwork.com/recipes/damaris-phillips/hickory-and-gorgonzola-popcorn-2353436

APPLY for WIC

WHAT IS WIC-  WIC provides supplemental foods, health care referrals, and nutrition education for low-income pregnant, breastfeeding, and non-breastfeeding postpartum women, and to infants and children under the age of 5.

WHAT FOODS ARE PROVIDED-  The foods provided through the WIC Program are designed to supplement participants’ diets with specific nutrients. WIC authorized foods include infant cereal, baby foods, iron-fortified adult cereal, fruits and vegetables, vitamin C-rich fruit or vegetable juice, eggs, milk, cheese, yogurt, soy-based beverages, tofu, peanut butter, dried and canned beans/peas, canned fish, whole wheat bread and other whole-grain options. For infants of women who do not fully breastfeed, WIC provides iron-fortified infant formula. Special infant formulas and medical foods may also be provided if medically indicated.

OTHER BENEFITS- Program benefits include more than food. Participants have access to a number of resources, including health screening, nutrition and breastfeeding counseling, immunization screening and referral, substance abuse referral, and more. 

HOW TO USE BENEFITS-  The Utah WIC program provides vouchers that participants use at authorized food stores. A wide variety of State and local stores cooperate in providing the food and health care benefits, and 46,000 merchants nationwide accept WIC vouchers.

Curious if your eligible? Try this WIC pre-screening tool HERE.

ELIGABLE? WHAT TO DO NEXT-  Those who are interested in applying for benefits should contact their State agency to request information on where to schedule an appointment. Applicants will be advised on what to bring to the appointment in order to verify eligibility. 

Kanab WIC office located in the Southwest Public Health Department:

445 N Main St, Kanab, UT 84741

(435) 644-2537

Hours:8am-5pm

FREE COOKBOOK DOWNLOAD

Get your FREE copy of our Family Mealtime Cookbook HERE! Enjoy!

Apply for SNAP

Food Stamps (SNAP Food Benefits)

Supplemental Nutrition Assistance Program (SNAP) is a federally-funded benefit program formerly known as "food stamps."

The benefits you'll get from SNAP are loaded onto an Electronic Benefits Transfer (EBT) card, similar to a credit or debit card.

How to Get Food Benefits

1. Eligibility. To determine if you are eligible, gather information showing your income, rent or mortgage, utility bills, child support, daycare expenses, medical bills, Supplement Security  Income (SSI), and Social Security or VA payments. You will need this information as part of the process qualifying for your state's food benefit program. 
2. Application. Find Utah's online application HERE You'll find local office addresses and phone numbers in the same place. You can also apply in person at a state or local office.
3. Receive your card. If your state determines that you qualify for food benefits, they will send you an EBT card.
4. Manage your benefits. Access food benefits at your local SNAP retailers HERE . You can use the card at a cash register like a credit or debit card to pay for food.
5. Purchase food items.You can use the card to purchase eligable food items  at local retailers like grocery stores and at some farmer's markets.

SNAP is a great program to get help providing food for your family. Here is info for the Kanab UT DWS facility, to get more information or questions on the application process: 

                HOURS: Monday-Friday 8am-5pm

468 East 300 South              Phone: (866) 435-7414

Kanab, UT 84741                  Fax: (435) 644-8914

WATERMELON FUN

My boys wanted to make cookies yesterday afternoon, but i DID NOT want to heat up the house by turning the oven on... So I got creative!  I had just bought a watermelon the day before and got out some cookie cutters, and let the kids get to work.

 I started by cutting the watermelon into about 1" halves and gave each kid a watermelon half and let them pick out a few cookie cutters.

 They cut out shapes, stacked them up, made patterns and made designs with their shapes.

Then of course they ate each one.  Made for an afternoon of fun, and ended with a tasty <healthy> treat!  I'm calling this one a "Mom Win!" 🙌