TIP TUESDAY

You don't need culinary school, expensive equipment or even that much experience to be a great cook.  All you need to be a better cook is a little bit of knowledge and a trick or two up your sleeve.  Here are some great kitchen tips and tricks to get you on your way...

Zesting a lemon: Before using a lemon, lime or orange, zest it with a micro grater and freeze it for future use. Citrus zests better when cool. If only using a small amount of lemon, poke a hole with a skewer and squeeze. Use your citrus at room temperature or microwave it for 10 to 15 seconds then roll for maximum juice. No juicer or juice reamer? Use the back of a spoon to juice the half. 

Zipping leaves off kale or Swiss chard: Holding stem and pinch leaves between index and thumb, then pull.

Keep potatoes from budding: Place an apple in the bag with the potatoes. 

Easy potato peeling: Clean and wash potato, then lightly score with a knife around the middle of the potato. Boil as needed. Once cooked, place in a bowl of ice water. Wait a few seconds, then taking the potato in both hands, twist gently in opposite directions at the score line. The skin will come right off and the potato will be ready to use. 

Slicing a potato or a round fruit or vegetable: Cut a small slice off one side to give a flat side for safer cutting.  

HOW to eat healthier

If your new years resolution is to create a healthier you, or if you are simply looking for some changes to make in your diet, healthier eating will make you both look and feel better.  From increased energy and immunity healthy eating can be life changing.  Setting nutrition goals can be overwhelming if you don't know where to start.  Consider starting with these 3 simple goals to start you on your journey.

#1 - Track what you are CURRENTLY eating and drinking - making a food journal is a wonderful start to any nutrition goal.  How do you know what needs to change if you don't know what your current habits are.  There are even apps you can download on your phone or tablet that can help make this goal more attainable.  Whether penciling or typing your intake, choose a method that works most easily with your lifestyle.  This will make your efforts more attainable.  Click here for a FREE food journal tracking sheet


#2 - Find out what you SHOULD be eating -  after you have recorded your daily food intake, you can sit down and compare it to what you should be consuming.  This can be confusing and overwhelming if you don't know where to look.  A wonderful resource is https://www.choosemyplate.gov/ , here you can find the most accurate USDA recommendations as well as education on each of the recommended food groups. Here is another great tool to reference, this chart depicts an ideal food plan.

#3 - Implement what you have learned - with a side by side comparison of what your nutritional intake and goals are, you are prepared to make some changes.  Menu planning is a great way to make this goal a success.  With a plan in action, you will be more likely to be successful, and see results.

The best way to get started, is to start.  Change is a journey not a destination!  Commit today to make a healthier you tomorrow. ♡

https://eatwellutah.org/2016/01/07/eating-more-healthy-what-does-that-mean-green-bean-and-chicken-stir-fry/

ULTIMATE RAMEN

If you have ramen noodles in your pantry, this recipe is for you!  Throw out that nasty sodium-overloaded sauce packet and create an ultimate ramen recipe.  Other proteins can easily be substituted if seafood isn't your families cup of tea.  Chicken would be a great alternative protein in this recipe!

http://snappilyforever.blogspot.com/2018/01/fiery-dragon-noodles-with-shrimp-and.html

CILANTRO LIME CHICKEN

This Tex-Mex chicken recipe is bound to become a new family favorite!  It is fresh, zesty and satisfying.  

Cilantro Lime Chicken

with Avocado Salsa

Ingredients:

• 1.5 lb. boneless chicken breast
• ¼ cup lime juice
• 2 tablespoons olive oil
• ¼ cup fresh cilantro
• ½ teaspoon ground cumin
• ¼ teaspoon salt

   Avocado Salsa:

• 4 avocados, diced
• ½ cup fresh cilantro, diced
• 3 tablespoons lime juice
• ½ tablespoon red wine vinegar
• ½ teaspoon red pepper flakes 
• 1 garlic clove, minced
• salt to taste

DIRECTIONS

1. In a small bowl, add ¼ cup of lime juice, olive oil, ¼ cup of fresh cilantro, ground cumin, and ¼ teaspoon of salt. Whisk until mixed.
2. Add chicken and marinade in a large ziplock bag. Let chicken marinade for 15 minutes.
3. Preheat grill to medium high heat (about 400 degrees). Place chicken on grill and grill each side for 4-6 minutes, until chicken is no longer pink, and reaches an internal temperature of 165 degrees. Remove and let sit.
4. To make the avocado salsa: add avocado, ½ cup fresh cilantro, 3 tablespoons lime juice, red wine vinegar, red pepper flakes, garlic clove, and salt in a small bowl. Gently toss to mix.
5. Top Cilantro Lime Chicken with fresh Avocado Salsa. ENJOY!!!

PINEAPPLE TERIYAKI CHICKEN

PINEAPPLE TERIYAKI CHICKEN

Ingredients:
-1 lb Chicken breast (boneless & skinless)
-2 TBL Corn starch
-1/2 tsp Salt
-1/2 tsp Pepper
-1 lb Fresh Pineapple, cut into bitesize pieces
-1 lg Onion
-1 bell pepper

Sauce:
-1/2 cup Teriyaki sauce (low-sodium preferred)
-1 cup Chicken broth
-1/4 cup Brown sugar (packed)
-3 cloves Garlic

DIRECTIONS:
1.  In a bowl, combine the corn starch, salt and pepper.  Add the pieces of chicken and toss to coat evenly on all sides;
2.  Heat a few TBL of your choice of cooking fat in a large skillet on high heat.  When the pan is nice and hot, add the chicken and cook until golden on all sides, about 5 min.
3.  Meanwhile, make the sauce: combine all the ingredients together and whisk until well combined.  As soon as the chicken is cooked to your liking, add the onions and bell peppers, stir and cook for 3-5 min, until slightly softened.
4.  Add the pineapple, pour the sauce in, stir well and simmer for a min or two, until the sauce is thickened and pineapple is warmed all the way through.
5.  Serve immediately on top of noodles or brown rice. ENJOY!!

WHATS YOUR PNG

Happy New Year!!! With the new year upon us, goals and resolutions are likely on our minds.  It can be overwhelming to set realistic goals and stick to them.  USU extensions has come out with a PNG Assessment aka "personal needs and goals assessment".  Give these questions a go, and make some attainable resolutions for 2018!

DOWNLOAD PDF VERSION HERE

JANUARY ACTIVITY LIST

January is here, and with the plummeting temperatures its easy to experience a case of cabin fever.  It's important for your health to keep active even during the cold winter months.  Here is a great list of ideas to keep you active this winter, and create lasting memories along the way!

CLICK HERE for pdf file

ZESTY PORK BURRITOS

Check out this simple pork burrito recipe.  Full of flavor and low on cost!  

ZESTY PORK BURRITOS

Ingredients

• 1 lb. Pork (cut into thin strips)
• 2 tsp chili powder
• 1/2 tsp salt
• 2 TBL Olive oil
• 1 Red onion, thinly sliced
• 1 Bell pepper, thinly sliced
• 1 cup Corn (frozen or canned-low sodium)
• 1/2 cup Salsa verde
• 3 TBL c=Chopped cilantro
• 4 small (8 inch) tortillas, warmed (whole wheat preferred) 
• 1/4 cup light sour cream
• shredded cheese (as desired)

Directions

1. In a large bowl, combine the pork, chili powder and 1/4 tsp. salt.

2. In a large nonstick skillet, heat 1 tbsp. oil over medium-high until it shimmers. Add the pork and cook, turning occasionally, until it's browned and almost cooked through, 4 minutes. Transfer to a plate.

3. Add the remaining 1 tbsp. oil to the skillet. Add the onion and pepper; cook, stirring occasionally, until slightly softened, 3 minutes. Stir in the corn and the remaining 1/4 tsp. salt; cook 2 minutes. Return the pork to the pan and cook until cooked through, about 1 minute. Stir in the salsa verde; cook 30 seconds. Remove from the heat and stir in the cilantro.

Place one tortilla on a work surface. Spread one-quarter of the pork mixture in a rectangle in the center, leaving a 1-inch border at each end. Top each with 1 tbsp. sour cream and cheese and roll up, burrito-style. Repeat with the remaining tortillas and fillings.