Teriyaki Turkey Rice Bowl

Teriyaki Turkey Rice bowls on the menu for today, this dish is packed with flavor and low on fat and calories!  Ingredients on sale at our local grocery stores (2/28-3/7).

Teriyaki Turkey Rice Bowls

Ingredients:
1 lb. Ground Turkey
1 cup finely chopped Broccoli
2 large Carrots peeled and grated
1/2 c diced Onion
1 TBL oil
Teriyaki sauce of choice (optional recipe at the bottom)
Rice (brown preferred)

Directions:
1- Heat oil in a large skillet over medium-high heat.  Add diced onions and cook until soft.
2- Crumble ground turkey and garlic into the pan and cook until turkey is about half cooked.  Add grated carrots and chopped broccoli and continue to cook until turkey is no longer pink.
3- Pour sauce over cooked turkey and vegetable mixture and stir.  Simmer for about 5 min to combine flavors.
4- Spoon meat over brown rice or whole wheat noodles, garnish with green onions (optional) and serve immediately.


Suggested Teriyaki sauce recipe:
Ingredients:
1/2 c Low-Sodium Soy Sauce
1/4 c Water
2 TBL Red Wine Vinegar
2 TBL Brown Sugar
2 TBL Sugar
2 tsp Minced Garlic
1 tsp Ground Ginger
1 TBL Cornstarch
2 TBL Water
Directions:
1- Mix soy sauce, 1/4 cup water, red wine vinegar, sugars, garlic and ginger in a small saucepan over medium heat.
2- In a small bowl, whisk together 2 TBL warm water and cornstarch until cornstarch is completely dissolved.
3- Heat sauce over medium high heat, slowly whisk in cornstarch mixture and simmer until thickened. 

TIP TUESDAY

THIS WEEKS KITCHEN TIPS AND TRICKS

#1

Warm mashed potatoes in a slow cooker: It helps save on stove and oven space. It can also be used for stuffing/dressing. Save over-salted soup or sauces: 

#2

Keep raw cut potatoes from going gray: Cover them in cold water. They will last until the next day, but will lose some of their water-soluble vitamins. However, this is great for Thanksgiving preparation. 

#3

How to correct over-salted soups: Put a raw potato in over-salted soup or sauces to soak up some of the extra salt.

#4

Revive wilted produce: Don’t throw it away. Put it in ice water for 15 to 20 minutes. It will stiffen it up again. To keep your veggie tray crisp before an event, cover with a damp paper towel and wrap with plastic. It can be stored that way for up to 12 hours. 

#5

Keep slime away in refrigerator produce drawer: Place several layers of paper towels in the bottom of the produce drawer of your refrigerator.

SHOPPING FOR PRODUCE

Shopping for produce can be expensive and time consuming, if you don't know what you're doing.  Here are some tips and tricks for getting the biggest bang for your buck and avoiding produce waste!

1-Spend time and choose wisely: Spend the most time in the produce section and choose a variety of fruits and vegetables. The different colors represent the different vitamin, mineral, and phytonutrient content of each fruit or vegetable. 

2-Use the freezer: Generally, fruits and vegetables are extremely perishable so should only be purchased a maximum of 1 week before you plan to use them. However, most fruits and vegetables can be frozen, so if there is a big sale (or the food item is in season), it may be a good idea to purchase a larger quantity and freeze for later use.

HERE IS A VIDEO FOR THE FOLLOWING STEPS:

To freeze most fresh fruits and vegetables, follow these steps: 
• Choose high quality, fresh fruits or vegetables. 
• Blanch the fruit or vegetable (submerge in boiling water), then immerse in ice water. Dry thoroughly. 
• Freeze fruits and vegetables quickly in heavy-weight, air-tight containers or freezer bags. 
• Fill containers to the top and make sure to remove as much air as possible from freezer bags. 
• As a general rule, fruits and vegetables that hold up well to cooking will also freeze well. 
• For a better texture, eat frozen fruits (like berries) before they’re completely thawed. 

3-Know which fruits and vegetables have a long shelf life: Although most fruits and vegetables should be consumed within 1 week after purchase, there are a few fruits and vegetables that will keep for longer without being frozen. Apples, cranberries, carrots, cabbage, most root vegetables, and winter squash are all produce items that have an extended shelf life. When these foods are on sale, it is a good idea to purchase them for later consumption. The caveat of course is that you will eat them eventually. In other words, avoid buying a 5-pound bag of carrots that is on sale if you don’t foresee a use for the carrots in the future.

4-Think about the term “organic” and learn about the dirty dozen: Organic does not always mean fresh. The term “organic” can be misleading. Organic is simply a method of growing food. Some organic foods have to travel hundreds or thousands of miles to reach the grocery store. Because of the increased travel time, organic produce is not always fresher and usually has a higher price markup than conventionally grown produce. However, occasionally, organic fruits and vegetables can be the same price or cheaper than their conventionally grown counterparts. In this instance, if eating organic is important for you and your family, make sure you know about the dirty dozen. The dirty dozen were the foods with the highest chemical residue. The dirty dozen are chosen by the Environmental Working Group. The group analyzes the Department of Agriculture’s data about pesticide residue and ranks food based on the amount of pesticide residue. 

The dirty dozen for 2017 were as follows: 

1.Strawberries
2.Spinach
3.Nectarines
4.Apples
5.Peaches
6.Pears
7.Cherries
8.Grapes
9.Celery
10.Tomatoes
11.Sweet Bell Peppers
12.Potatoes

5-Go seasonal: Try to focus meals around fruits and vegetables that are in season. These will likely be cheaper and fresher. 

6-Know how to ripen: The ripening of fruits can be sped up by placing the fruit in a paper bag. This is because fruits release ethylene gas as they ripen. This ethylene gas gets trapped in the bag and helps ripen the fruit. For even faster ripening, place the fruit in the bag with another ripening fruit (like an apple). Due to this phenomenon, fruits that you do not want to ripen should be removed from their bags as soon as you return from the grocery store (even plastic bags can trap ethylene). 





7-Know ripeness and quality indicators: It’s easy to tell if lettuce or cilantro is rotten, the decay and 
sometimes smell is obvious, but what about melons, apples, oranges, potatoes, or onions? The general rule for fruit is to smell it. If the smell is overly sweet, moldy, or just plain off, then do not buy it! Also, bruises or cuts on the skin are a good indicator of quality. Vegetables are more difficult because they always seem to smell a little earthy, which is close to moldy or musty. The best way to determine if they are good or bad is to gently squeeze them. If they are spongy or un-firm, keep looking. For information on ripeness and quality indicators, seasonality, and the proper storage of specific fruits and vegetables, refer to the “Shopping for Fruits” and “Shopping for Vegetables” handouts. 

Eating produce provides so many benefits to your health, from increased immunity and disease prevention to maintaining healthy blood pressure and obesity prevention.  Produce contains ample amounts of vitamins, fiber and phytochemical that will drastically improve your health.  Make produce a priority in your diet and recognize the benefits that follow! 

HEALTHY SNACK

Popcorn is an awesome snack, that sometimes gets a bad rap.  Popcorn is low in calories and a whole grain, which means it contains fiber!  Fiber has so many health benefits such as: helping food move efficiently through your body, keeping you regular, and prevents heart disease, diabetes, digestive problems and weight gain.  With all these and many more, fiber is essential for any balanced diet, and popcorn is a great avenue for fiber intake.  Hold off on the added butter and salt and experiment with some new seasoning to bump up the flavor and not on the calories!! Enjoy!

Homemade Microwave Popcorn

INGREDIENTS

• ⅓ cup (60g/2oz) popcorn kernels
• desired seasoning

DIRECTIONS

1. Put the popcorn kernels in a medium brown paper bag. Roll the top of it closed nice and tight then tape with scotch tape. (This will keep in the steam while cooking)
2. Place the bag upright in the microwave (not on it’s side)
3. Cook for roughly 1 minute 35-50 seconds or until the kernels stop popping at the rate of at least 1 per second. Keep an eye on it (NOTE: my microwave is 1200 watts so your cooking time may vary depending on your microwave)
4. In the brown paper bag, pour in desired seasoning and Enjoy immediately!

FACTS ABOUT CAFFEINE

Caffeine can tend to be a confusing topic in the nutrition world.  Every person responds to caffeine differently, so recommendations aren't always accurate.  Paying attention to negative side effects can help you recognize your body's specific caffeine tolerance. 

These side effects include:

• Increased energy                • Irritability 

• Increased alertness             • Decreased quality and length of sleep

• Jitteriness                           • Headaches

• Increased anxiety               • Abnormal heart rhythms

• Increased Blood Pressure   • Sleep walking

• Stomach irritations    

  

Although uncommon, extremely high intakes of caffeine can trigger serious health problems such as heart attack, stroke, or even death.  

HEALTH BENEFITS??

There is research linking small amounts of caffeine to reduced risks of Parkinson’s disease, some cancers, and increased endurance. There is however, no evidence linking caffeine to be an effective weight loss solution.  In fact most drinks that contain caffeine also include unhealthy amounts of added sugar and calories that can contribute to weight gain, diabetes, and tooth decay. 

The Mayo Clinic recommends the following daily limits of caffeine: 

• Adult: less than 400 mg/day 
• Adolescent: less than 100 mg/day 
• Child: 0 mg/day 

DID YOU KNOW: Consistent caffeine intake as little as 100 mg/day can cause dependency on caffeine?

OVERUSE??
Dependency on caffeine can cause headaches, restlessness, drowsiness, and irritability.  If you fall into this dependence category, decrease daily consumption slowly to prevent these symptoms from occurring.  You can also combat these side effects by finding alternative ways to increase your energy such as:  getting enough sleep, staying hydrated, eating a healthy diet, and exercising daily.

**If you are still tired after allowing your body to adjust to a lack of caffeine and having healthy lifestyle habits, consult a doctor. Extreme fatigue could be a sign of an underlying health problem that caffeine was covering. 

Like all things, moderation is key!  Too much of anything isn't healthy.  If you're a caffeine drinker work to find your healthy balance.  Listen to your body, it knows you best!! 

https://extension.usu.edu/fscreate/ou-files/Caffeine_Handout.pdf

Homemade Fruit Leather

This week one of our local grocery stores is featuring strawberries 2/$5!!!  This is the perfect time to give this recipe a try.  Homemade fruit leather is not only cheaper than store bought leather, it is also significantly lower in calories.  Store bought fruit leather ranges from 45-60 calories a serving, while this homemade recipe only contains 15 calories a serving AND averages less than $0.40 per serving, with only 2 ingredients!   

Ingredients

(for 12 servings)

• 3 cups strawberry, hulled
• 2 tablespoons honey

    Directions

1. 1. Place strawberries and honey in a food processor or blender and puree into a thick, smooth sauce.
2. 2. Pour the sauce onto a baking tray lined with a silicone baking mat OR parchment paper and smooth into a thin, even layer.
3. 3. Bake for 6 hours at 175ºF (80ºC), until entire surface is just dry to the touch.
4. 4. Once cool, turn the baking mat onto a cutting board and remove the silicone baking mat.
5. 5. Roll the fruit sheet and cut into 1-inch (2 cm) pieces.
6. NOTE: If your fruit sheet comes out a bit too dry and you worry that rolling will cause it to crack, simply cover the surface with a few damp paper towels for a few minutes and try again. The moisture will rehydrate your fruit sheet just enough to be a flexible consistency.