Maskell started his own business when he was 12 years old. He has had many successful start-ups since. Keith has remained civic-oriented since high school. He has been active in Big Brothers Big Sisters, Boys and Girls Club, Youth Volunteer Corps, Habitat for Humanity, and the Alternative Spring Break programs. He also likes to be active in church and governmental matters.
When he isn't working to save the world, Maskell spends his time playing his guitar, listening to old jazz and blues records, and reading up on philosophy and world history. He also likes to be outdoors fishing, hiking, and camping. He enjoys running cross country and watching Red Wings hockey.
Maskell is to serve in Shenandoah County for one year as an AmeriCorps VISTA volunteer. He will be responsible for organizing the Northern Shenandoah Valley Financial Education Program. The program will provide financial management education to area residents through trained volunteers. After his service, he plans to go to graduate school to study nonprofit management, public policy, and finance.
Maskell looks forward to serving Shenandoah County and Extension. He has "hit the ground running," updating curriculum and writing grant proposals. He looks forward to fully adsorbing everything the Northern Shenandoah Valley has to offer. Please join me in welcoming him into our community.
You can reach him by calling the VCE-Shenandoah County office at 540-459-6140 or by sending an e-mail to nsvfep@gmail.com.
]]>Many kids say "yuck" when asked to eat spinach. You can lure your kids into eating spinach with a few simple tricks:
1) Share the history and nutritional value of this wonderful vegetable,
2) Try some new recipes.
3) Involve your children in the preparation!
Many people think of Popeye when they think of spinach. But, spinach goes farther back than this 1920s character. Spinach was grown over 2,000 years ago in the Middle East. The Persian word for spinach was "ispanai" or green hand. Spinach eventually made its way to America in 1806. Once Popeye got a hold of it, it became a very popular vegetable associated with strength. So tell your children that when they eat spinach, they are eating an ancient vegetable!
Spinach is jammed packed with important vitamins and minerals. It is low in calories and a good source of fiber, potassium, Vitamin A, and phosphorous. It also contains phytonutrients, iron, and calcium. Now you know why Popeye loved spinach.
Here are some tips for buying and storing spinach:
Now it is time to get your recipe ideas together. Fresh spinach can be used in the following ways:
Frozen spinach works well in casseroles, soups, lasagnas, quiches, and pies. Whole leaf frozen spinach can also be sautéed in olive oil and garlic.
Below are websites that list recipes that you might like to try! Just maybe your child will "Lick the spoon" when you serve spinach!
Source: University of Arkansas-Cooperative Extension Service Virginia Tech Cooperative Extension Service
Karen A. Ridings, M.S., R.D., is a family consumer sciences agent located in Frederick County. She joined the Virginia Cooperative Extension, Frederick County office, in January 2008. As a registered dietitian and elementary education teacher, families have always been the primary focus of her career! Email her at ridingsk@vt.edu
]]>Many of us have made New Year's resolutions to improve our health either by making more time for exercise or improving our diets. Breaking old habits or starting new ones is difficult. It is much easier to make changes with the support from a loved one, friend, or family.
If your goal is to increase your exercise and activity during the week, know that the benefits are enormous. Exercise can:
Mix it up and make it fun! Think about incorporating different types of exercise during the week. For endurance, consider brisk walking, biking, dancing, or jogging. For strength, lift weights or use a resistance band. Tai Chi and Yoga can help you develop balance. For flexibility, stretch or do yoga. If you haven't exercised in awhile you may want to start by consulting with your physician for the best approach. Remember, whatever you choose, find a friend or family member who will accompany you as you start an exercise routine. The more the merrier!
If your goal is to improve your diet, it might need to become a family affair. If your diet needs improvements, most likely your entire family's diet could use a tune up. Make dietary changes a family project. ChooseMyPlate.gov offers some wonderful resources to guide your plan. Some of the tips you will find on this website are:
Karen A. Ridings, M.S., R.D., is a family consumer sciences agent located in Frederick County. She joined the Virginia Cooperative Extension, Frederick County office, in January 2008. As a registered dietitian and elementary education teacher, families have always been the primary focus of her career. E-mail: ridingsk@vt.edu
]]>Each new year many of us start out with good intentions of making great improvements in our lives. Yet, a month or two into the effort, we find ourselves back into the old routines wondering why we "failed" again.
Life improvements don't happen just because the date on the calendar changed from Dec. 31 to Jan. 1. They happen because day by day we make a choice to do something, even little things, a bit differently. Our good decisions day by day turn into month by month. Then, we discover that a year of small choices has produced the change we desired.
So instead of focusing on 365 days of change, I'm encouraging you to focus on one day of change at a time. If the goal of improving your financial situation in 2013 seems impossible to reach, just think about one small thing you can do today and build upon that for a brighter tomorrow. Here are some examples:
Save something from every paycheck before you pay any other bills. Put it into a separate account, perhaps even at a different bank where it will be less accessible. Have it transferred automatically from your checking account into your savings account. Have your employer split your paycheck into two different accounts, if they offer that service. Do whatever you have to in order to make sure that it happens every time. When you are tempted to skip savings "just this once," remember that your final goal is reached bit by bit.
Pay your bills on time. Timely payments account for 35 percent of your credit score. Bills paid on time don't incur late fees or interest charges. If you don't have a good system to organize your bills, create one. Write it on a calendar. Use a financial notebook or filing system. Set up automatic payments through online banking. Do whatever it takes to make sure that the bills are paid on time, every time.
Use credit only for things that will you will still be using long after you finish paying for them. Yes for the three-year car loan or the 30-year mortgage loan (when you can afford the payments). No for the fast food, latest-style clothes and accessories, movies, video games, etc. Leave your credit cards at home. Freeze them in ice if you have to (waiting for them to thaw will give you time to think about that impulse purchase). Do whatever it takes to make sure that credit does not rule over you. When you are tempted to use credit for non-essentials "just this once," remember that your final goal is reached bit by bit.
Choosing just one or two small things to do differently bit by bit throughout the year will help you achieve the improvement you desire. If you need some more ideas, consider participating in our Managing Your Money series in 2013. For more information, you can call me at 540-459-6140, e-mail me at kpoff@vt.edu, or call your local office of Virginia Cooperative Extension. You can also "friend" me on Facebook (Karen Poff Extension). Happy New Year!
Karen Poff is a senior extension agent with Virginia Cooperative Extension, which serves the Northern Shenandoah Valley. She specializes in family financial management. She has worked for VCE since 1987. She holds a master of public administration degree from James Madison University and has been certified by the Association for Financial Counseling and Planning Education as an accredited financial counselor. Email her at kpoff@vt.edu.
]]>First, decide what holiday meals and/or parties are the most important to enjoy. Then use the technique of "calorie banking" to get ready for them. Here is how it can work. For 3 to 4 days before the eating event, cut back on your daily calories. These calories will be saved for the "party" meal. How many calories you will need for the event will depend upon the types of foods and beverages you plan to consume. To accumulate additional calories, increase the amount of exercise you do for several days prior to the party. For example, if you normally walk 30 minutes per day, try to increase the time to one hour.
On the day of the party, try the following tips:
1) Do not skip breakfast! Eat a low calorie healthy breakfast the day of the party. For example, enjoy a small bowl of oatmeal with fruit. You are less likely to snack on "junk" food during the morning if you have breakfast.
2) At lunch, eat a nice large salad topped with some type of protein and fresh fruit.
3) If you get hungry during the day, drink water or"0" calorie beverages and eat fresh fruit in between meals.
4) Just before leaving for the party eat a small healthy snack and drink a large glass of water. This may help you overeat.
5) At the party, select the foods you love, but start with small portions and eat slowly to enjoy the flavor. Stop when you start to feel "full".
6) Use vegetables and fruit as "fillers" if possible.
7) Limit your consumption of high calorie beverages, this includes alcohol.
Enjoying but managing holiday calories will help you avoid gaining unwanted pounds to shed in the New Year!
For other holiday eating suggestions, go to:
http://www.extension.org/pages/24796/healthy-holiday-eating
http://www.clemson.edu/extension/hgic/hot_topics/2011/pdf/htn%201211.pdf
Frederick County Virginia Cooperative Extension hopes that you and your family have a wonderful and healthy holiday season!
]]>The holiday season is upon us and budgets are tight. Gift giving doesn't have to ruin your household budget. Here are some ideas that will allow you and your family to meet your holiday gift-giving goals:
Holiday gift ideas for extended families: Have a conversation with family members to discuss the changes you would like to make regarding gift giving for the holidays. For example, if you have a large extended family that meets during the holidays, discuss the option of having a cookie exchange or providing one homemade gift for each family. Some families opt not to exchange gifts, but focus on the time together. Make the time more exciting and fun by playing games or by having a family talent show.
Holiday gift ideas for immediate family members: For families with older children, have a frank discussion about the limits of your holiday budget and help your family to refocus on the true meaning of the holiday and the importance of spending time together. These conversations will help to shape your family's values. Brainstorm together about alternative gift-giving ideas. For example, plan a family outing calendar for the year that might include day trips to the zoo, hiking, a picnic, etc. Suggest making homemade gifts such as candles, food, cards, or "coupons" that will share talents such as cleaning, cooking, and mowing the lawn. "Coupons" can be used for a one-on-one outing with a child. Help younger children make gifts for their siblings. Buy family gifts such as games, music and movies that can be shared together.
Here are some other inexpensive gift-giving ideas:
• Table arrangements or wreaths made with fresh evergreens and other items gathered from your yard
• Homemade candles
• Homemade bread, cakes, cookies, or herbal vinegars
• Homemade cards or ornaments
• Gifts in a mason jar such as candy, ingredients and directions for brownies or cookies, special teas
• Flower bulbs in a pot
• Knitted items such as scarves or hats
• Collages made with family photos
• Mini-gift baskets filled with soap, cream, etc.
• A coupon for a home-cooked meal
• "A hug is a great gift - one size fits all, and it's easy to exchange. " ~Author Unknown
For more resources regarding budgets and the holidays, contact a Family Consumer Sciences agent near you: http://www.ext.vt.edu/.
Karen A. Ridings is a family consumer sciences agent with the Virginia Cooperative Extension in Frederick County. As a registered dietitian and elementary education teacher, families have always been the primary focus of her career. E-mail: ridingsk@vt.edu
]]>When the worst of the storm is over, everyone is tempted to breathe a sigh of relief. But many cases of illness and injury actually occur after a natural disaster, as people return to their homes and go through the clean-up process. Take the following precautions to protect yourself and your family:
Make Sure Your Water Is Safe - If you are in doubt about the safety of your water supply, disinfect any water used for drinking or cooking. Water can be treated by boiling, chlorination, and distillation. For details about emergency water supplies, download FEMA's publication, "Emergency Food and Water Supplies," at: http://www.fema.gov/pdf/library/f&web.pdf.
Make Sure Your Food Is Safe - If the power goes out, never use portable fuel or charcoal burning stoves inside your home. The fumes can be deadly! You can eat commercially canned foods straight from the can. But home-canned foods should be boiled for 10 minutes before you eat them. Leftover food in cans or jars cannot be saved without refrigeration. So, don't open more than you can eat at one meal.
Open the refrigerator and freezer doors as little as possible to keep the food cold. It is safe to refreeze food that still has ice crystals or has been kept at 41 degrees or below. Discard refrigerated/frozen food that has been above 41 degrees for more than 2 hours. Throw away food that has come into contact with storm water. Commercial cans can be disinfected in a solution of 1 cup of bleach in 5 gallons of water. Remove the label first and then write the contents on the lid with a marker.
Avoid Flood-Related Hazards - Avoid moving water. Don't go near damaged or flooded structures until they have been certified as safe. Be on the lookout for rodents and snakes, which sometimes enter buildings during storms. Use battery-operated flashlights, instead of candles to prevent fires. Turn off your electricity at the main breaker or fuse box until your home is dry. Protect yourself when cleaning up flooded areas by wearing goggles, rubber gloves, long sleeves and pants, and sturdy shoes (with a respirator, if needed). Outdoors or in dangerous areas also wear a hard hat, heavy work gloves, and steel-toed boots. Stay away from downed power lines, electrical circuits, and equipment, until you know for sure they are safe. All items that came into contact with storm water must be cleaned AND disinfected!
Prevent Mold Growth - Mold can start to grow within 24 to 48 hours. So quickly begin drying out your home by opening doors and windows, using fans, and running a dehumidifier, if possible. Throw away anything that cannot be dried quickly.
Take Care of Yourself - Wash your hands often with soap and water or use hand-sanitizer if water is not available. Ask for help when moving items that weigh more than 50 pounds. Pace yourself to avoid becoming exhausted. Eat nutritious food and get plenty of rest. Seek help if you feel overwhelmed.
The flood resources section of extension.org includes articles, learning lessons, and audio and video files. The site also includes frequently asked questions, as well as a widget where you can "ask an expert." Visit http://www.extension.org/floods for more information.
Purdue Cooperative Extension has a video series called, "If your home was flooded...," that can assist you in the recovery process. You can view the videos at: https://ag.purdue.edu/extension/eden/Pages/flood-home.aspx.
1) Introduction to Flood Recovery (1:19)
2) Stay Safe and Healthy When You Re-Enter Your Home (3:32)
3) Clean and Salvage Your Home and Reduce Mold (7:20)
4) Hiring a Professional to Clean Your Home (6:00)
North Dakota and Kansas Cooperative Extension have a similar series you can view at:
http://www.ag.ndsu.edu/flood/home/cleaning-up-your-home-after-flooding-video-1.
1) Entering Your Home Safely (11:00)
2) Water and Wells (3:35)
3) Food, Utensils and Appliances (4:08)
4) Carpets, Curtains, and Other Fabrics (6:52)
Karen Poff is a senior extension agent with Virginia Cooperative Extension. She holds a master of public administration degree from James Madison University and has been certified by the Association for Financial Counseling and Planning Education as an accredited financial counselor. E-mail her at kpoff@vt.edu
]]>More than one-third of adults in America are obese. Obesity also puts people at risk for high blood pressure, heart attacks, diabetes and chest pain. "In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs for people who are obese were $1,429 higher than those of normal weight." (CDC, Aug. 13, 2012).
In the US, heart disease is still the No.1 killer for all groups of people. The annual costs for us as a nation exceed $286 billion dollars. (CDC, June 30, 2011).
An important part of the equation for reducing health care costs is diet and exercise, and only this can be controlled by each of us individually. What we consume, how much we consume, and how much we exercise is a matter of personal choice and responsibility.
There are many resources available to help us get back on the road to good health. The USDA ChooseMyPlate.gov can assist you in learning about a healthy diet and exercise plan. Make an appointment with your doctor to discuss steps that you can take to improve your health.
Taking charge before a health problem develops can give you peace of mind and save you money.
]]>Apple season is here! Now is the time to pick or purchase crisp, juicy Virginia apples. Did you know that Virginia ranks sixth in apple production in the United States, with over 250 commercial growers? About half of Virginia's apples are grown in Frederick County!
Colonial farmers discovered that Virginia had the right type of climate and soil to grow this wonderful fruit. One of George Washington's hobbies was to prune his apple tree, and Thomas Jefferson grew apples at Monticello.
You've heard that "an apple a day keeps the doctor away." Apples have a healthy reputation because they are high in soluble and insoluble fibers. A diet high in soluble and insoluble fibers may help reduce your risk of heart disease and colon cancer. Apples are low in calories and also a source of vitamins C and A, potassium, and other nutrients. In addition to the health benefits of apples, they are inexpensive and easy to store and carry.
A wide variety of apples are grown in Virginia. Your local orchard will have a list of apples that they grow and the best use for the different varieties. For example, honeycrisp, red delicious, Stayman, and McIntosh are some of the delicious eating varieties. You might want to try golden delicious, McIntosh, Rome beauty, or Stayman for making applesauce. Many of these same varieties work well in pies and other baked products. Again, check with your local orchard for guidance. Buying local apples helps support the local economy.
Apples can be canned, frozen or dried for use later in the year. Contact your local Extension office for food preservation information. Go to the websites below for information on apple orchards, apple recipes, and pick-your-own outings!
Apple Recipes: urbanext.illinois.edu/apples/recipes.cfm
General information about apples and fun fall events in Virginia: virginiaapples.net
Virginia apple orchard directory: orangepippin.com/orchards/united-states/virginia
Locating pick your own apple orchards: pickyourown.org/VAnorthern.htm
Karen A. Ridings is a family consumer sciences agent located in Frederick County. As a registered dietitian and elementary education teacher, families have always been the primary focus of her career. Email her at ridingsk@vt.edu
]]>Have you heard of "sedentarism"? In the August issue of the Journal of the Academy of Nutrition and Dietetics, Matthew Fox discusses "sedentarism" and the health risks associated with a sedentary lifestyle. "Sedentarism" can be thought of as the opposite of being physically active.
How would you rate your lifestyle? In a 24-hour period, do you find yourself mostly engaged in low energy activities such as desk work, TV viewing, reading, sleeping and/or sitting in front of the computer? If you have answered "yes" to this question, then you have a sedentary lifestyle. Do you do some form of exercise at least 30 minutes each day? If you have answered "no" to this question, then you have a sedentary lifestyle. What does this mean for your overall health?
Significant amounts of research now indicate that a sedentary lifestyle increases the risk for developing type 2 diabetes, high blood pressure, heart disease, obesity and premature death. One of the most important muscles in the body is the heart muscle. Like any muscle in your body, it needs to be exercised to stay healthy and strong. As the old saying goes..."use it or lose it."
Today, many people have sedentar- style jobs and engage in forms of entertainment that require little movement, such as TV viewing and computer games. People who have sedentary lifestyles typically complain of having "no energy" and easily gain weight. There are some easy ways to incorporate physical activity into the day regardless of the job you have. Here are some tips:
Increasing your daily movement each day in combination with a healthful diet will go a long way in keeping you healthy. Break the sitting habit today! Don't let "sedentarism" characterize your lifestyle.
Karen A. Ridings, M.S., R.D., is a family consumer sciences agent located in Frederick County. She joined the Virginia Cooperative Extension, Frederick County office, in January 2008. As a registered dietitian and elementary education teacher, families have always been the primary focus of her career.
]]>If you have answered yes to any of these questions, then you may be at greater risk for bacteria contaminating your product or having a canning accident. Consider the following:
• Canning is a science. The USDA and other organizations have developed and tested recipes that lower the risk for botulism and other bacteria that can make canned food unsafe to eat. Always follow a tested recipe. The Ball Blue Book of preserving or the USDA canning website offers safe and delicious recipes.
http://nchfp.uga.edu/publications/publications_usda.html
• Canning with jars that your grandmother or mother used can be unsafe. Glass jars undergo extreme heat and pressure in the canning process. Over time glass can weaken and break during canning. There have been reports of older jars breaking in the canner or when taken out of the canner to cool. Keep yourself safe; replace older canning jars with newer ones. Please note that jars should never be placed on a cold counter to cool down. This will cause jars to break regardless of how old they are. Always set up a layer of towels on your counter to receive the jars.
• It is recommended to test your canner dial gauge annually to be sure that it is accurate. Virginia Cooperative Extension can check your canner tops for free. In addition, we can inspect your gasket and the overall condition of your canner to be sure that it is safe to use.
• There have been reports of people canning green beans in a water bath canner! Green beans are a low acid food and MUST be canned in a pressure canner. The rule of thumb is that low acid foods such as vegetables and meats must be canned in a pressure canner. High acid foods can be canned in a water bath canner. Tomatoes can be canned either way, but acid must be added to the tomatoes to keep them safe. Again, be sure to follow a tested recipe when canning any product.
Canning is a fun and wonderful way to preserve your garden fruit and vegetables for later use. To keep you and your family safe, follow tested recipes and use safe equipment. Family Consumer Sciences (FCS) agents in Virginia Cooperative Extension can guide you in this process. Use this website to find an FCS agent in your area:
http://www.ext.vt.edu/offices/
To help children make an easy transition back into the school year, parents may want to consider trying the following a week or two before school begins:
1) Re-establish a school bedtime routine. Children require lots of rest during the school year; at least nine hours of sleep. Children need to relax and wind down before their bedtime. Reading a book before going to bed vs. watching TV or playing computer games will help accomplish this. The public library is a great place to find fun books to read!
2) Re-establish a homework time. Even though children do not have homework yet, think about asking them to sit down at a desk or table for 30 minutes to do some type of quiet activity like reading, coloring etc. This will help your children know that there will be the expectation of focusing on homework when school starts.
3) Set limits on screen time. Limiting your child to one hour of screen time before school begins will help you avoid arguments once school is under way.
4) Encourage your child to exercise. One hour of physical activity on a daily basis is recommended for children. Daily exercise will help them focus better in school and promote good health! In hot weather, be sure your child keeps hydrated with plenty of water.
5) Plan ahead for nutritious breakfasts and lunch. Involve your child in planning for what he/she will eat for breakfast and lunches when school starts. Discuss the importance of including fruit, vegetables, whole grains, and dairy at meals.
6) Help your child get excited about school! Shopping for supplies or a new outfit for school can be one way to accomplish this. Share fun experiences that you had when you were young.
Education is one of the greatest gifts we can give our children. Think about how you can best help your child get ready and be successful in school!
Resources for breakfast and lunch ideas:
anrcatalog.ucdavis.edu/pdf/8110.pdf
For further information or resources, contact your Family Consumer Sciences agent at your local Virginia Cooperative Extension office.
]]>Summer has flown by and the school supplies are again appearing in the stores.
Virginia's "sales tax holiday" the first weekend in August can make these expenses a little more affordable for families. But this year, to make the shopping experience even more enticing, retailers have created "Back-to-School Saturday," slated for Aug. 11. The day is being promoted as similar to "Black Friday" and "Cyber Monday," with special sales and celebrations to encourage shoppers in their quest for the perfect back-to-school shopping experience.
Should you participate in the frenzy? That's a question each family will have to answer for itself. But the way you approach back-to-school buying is what will ultimately determine your shopping success. Your best option might be to apply the shopping "A, B, C's."
Aspirations: Start by discussing your family's aspirations for back-to-school shopping. Are parents hoping to minimize expenses during this shopping "season?" Do the students want to have the most "fly" wardrobe at school? Where can you find a happy medium? Giving each person a chance to share expectations, concerns, and desires allows family members to better understand each other. Everyone may not get exactly what they want, but talking about it in advance may help set a positive tone.
Budgets: Next, move on to a discussion of what your family can realistically afford. Parents should decide how much the family can set aside for school shopping. Avoid the temptation to use credit cards, unless you are able to pay them off in full each month. Students can make decisions within the amount of money they are allotted. If they have more "wants" than the family budget can afford, they may need to use some of their own money or earn money from odd jobs to make up the difference. Necessities, such as the list of supplies the school requires, should come before "extras." Allowing students to make decisions within the amount they are allocated gives them a chance to learn to manage money wisely. (But only when parents don't "rescue" them from the consequences of poor choices.) Parents should help students put the spending plan in writing to guide the decisions they will make at the store.
Consumer Skills: Exercising good consumer skills can make a big difference in how far you are able to stretch your back-to-school budget. Do some research on the Internet at home or at the library before you head out to the store. Knowing how much items normally cost will help you recognize a true bargain at the sales counter. Comparison shop for larger items. It may not make sense to go to several stores to check prices on notebook paper. But for more expensive items such as backpacks, graphing calculators, or computers, it might be worth the trip. Some stores may be willing to price-match advertisements you have from a competitor. Be sure to keep your receipts or more expensive items in case you need to return something or until the warranty expires.
In the end, back-to-school shopping can be a fun beginning to an exciting new year for students. With good planning, families can purchase what they need without "breaking the bank." Whether or not you participate in "Back-to-School Saturday," your students will be starting the school year off right!
Don't forget about our Extension "ask an expert" feature that I announced in my last blog. You can submit your financial question to me at the following link:
http://offices.ext.vt.edu/shenandoah/ask-an-expert/shenandoah-fcs.html. The questions will be answered as time allows and answers will be posted on my Facebook page (Karen Poff Extension). Some of the answers may also appear in future blogs.
Karen Poff is a Senior Extension Agent with Virginia Cooperative Extension, serving the Northern Shenandoah Valley and specializing in Family Financial Management. Email her at kpoff@vt.edu
]]>Here are some easy ways to use tomatoes:
• Slice and dice to add to salads or your favorite sandwich.
• Tomato sandwiches are easy to make. Place sliced tomatoes on toasted bread. Add lettuce and low fat mayonnaise. To make a fast BLT, add turkey bacon.
• Stuffed tomatoes are a crowd pleaser and also make a delicious lunch. Cut off the top of the tomato, scoop out the inside, and add cottage cheese, chicken or tuna salad.
• Add to nachos, burritos, pizza, chili, and vegetable soup.
• Sautee zucchini, garlic, mushrooms, and diced tomatoes. Add pepper and oregano. Serve with grated cheese.
• Homemade salsa is wonderful!
Try this recipe!
Greek Green Beans and Tomato
Contributed by Anne-Carter Carrington, FNP District Coordinator, Central District Office~Virginia Cooperative Extension
2 pounds fresh green beans
2 cups tomatoes
2 onions
2 teaspoons olive oil
1 green pepper
1 bunch fresh parsley
2 garlic cloves
2 cups water
Salt
Fresh ground pepper
Wash beans, cut off tips and remove stringy piece of fiber along the seam. Rinse beans. Chop tomatoes, onions, parsley, and garlic. Thinly slice green pepper. In a soup pot, sauté onions in olive oil until translucent. Stir in the garlic and sauté for a few minutes. Add all remaining ingredients and water. Stir well, reduce heat, and simmer covered for 50 minutes or until beans are tender. Add more water if needed during cooking. Serve warm.
For a more substantial dish, add 4 medium potatoes, peeled and cut into large chunks.
Makes 4 servings as a main dish or 6-8 servings as a side.
Per serving:
137 Calories
6 g Protein
3 g Fat
27 g Carbohydrates
10 g Fiber
35 mg Sodium
For those of you who are avid gardeners, tomatoes can be canned or frozen. Tomatoes can be safely water-bath canned, but additional acid needs to be added to keep them safe. Recipes for canning tomatoes will give you the recommended amounts to add. Tomatoes also can be canned with a pressure canner. If you do not have a canner, try freezing your tomatoes. First blanch them to remove skins and blemishes, lay them out on a cookie sheet and put in the freezer. Once they are frozen, pack them in freezer bags, label and date the bags, and store them in your freezer. Recipes are available on the USDA canning website (see below). Frozen tomatoes can be used in cooking during the winter.
Your local Family Consumer Science Agent from Virginia Cooperative Extension is your resource for canning and freezing summer vegetables. Contact the nearest agent near you!
For canning recipes, go to:
http://nchfp.uga.edu/publications/publications_usda.html
In general, the recommended temperature for refrigerated items is 40 degrees or below. The ideal temperature for your freezer is 0 degrees or below. On a weekly basis it is important to monitor your units with thermometers. These can be purchased at any hardware or food store.
What to do during a power outage:
First, when the power goes out, keep the refrigerator and freezer doors shut to maintain the cold temperatures! Post a sign on your refrigerator to remind your family members not to open.
Freezer tips:
• Usually a full freezer will hold its temperature for 48 hours or 24 hours for a half-full freezer.
• If your freezer is only partially full, quickly regroup the items next to each other. This will help the items stay frozen for approximately a day.
• Move your food to a neighbor's or family member's freezer if they have extra space, or get a bag of ice to put in your freezer.
• Once the power returns, check the items in your freezer immediately. If they are still partially frozen and have ice crystals, it is safe to refreeze or cook the items.
• If the items are thawed and held above 40 degrees for over two hours, throw the items out.
Refrigerator tips:
• Foods can be kept safely for approximately four hours if the door is kept closed.
• If the temperature in your refrigerator rises above 41 degrees for more than two hours, discard the following types of foods: meats, meat and fish salads, gravy, luncheon meats, bacon, sausage, pizza, opened canned meats, soft cheeses, shredded and low fat cheeses, dairy products, opened baby formula, eggs, custards, puddings, casseroles, soups and stews.
For a detailed list of what foods should be thrown out after a power outage go to:
http://www.fsis.usda.gov/Fact_Sheets/Keeping_Food_Safe_During_an_Emergency/index.asp
Most importantly, do not taste food to see if it is safe. When in doubt, throw it out, or call your Family Consumer Sciences agent at your local Virginia Cooperative Extension office.
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