Nutrition Notes

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Nutrition Notes is one of several educational tools used by FORK to broaden the community's understanding around issues related to  nutrition, childhood food insecurity, and the availability of nutritional support at the local, state, and national levels. The specific goal of the Nutrition Notes program is to provide individuals with a weekly source of scientific and experience-based information on how to better serve the nutritional needs of their children.

Nutrition Notes are posted on FORK's Facebook page each Wednesday.

Members of FORK's Nutrition Advisory Team

Rick Miech
Education Coordinator
Feed Our Rural Kids, Inc.

Mary Stys
FoodWise Nutrition Educator, Oneida/Vilas Counties

Karly Harrison
FoodWise Coordinator, Florence/Forest/Oneida/Vilas Counties

Quick Tomato Pasta Sauce

June 22, 2022

Some summer days there’s so much running around that is seems there’s not enough time to prepare a nutritious and filling meal. Avoid the “fast food” itch and reach for some pasta and whip up this quick and easy sauce. You can adjust seasonings to your taste. I like it saucy so I prefer crushed tomatoes. If you like it more al fresco, use the diced tomatoes, just remember to drain the liquid.

https://foodhero.org/recipes/quick-tomato-pasta-sauce

Who doesn’t like chicken nuggets?

June 15, 2022

Here’s a really simple and quick lunch or dinner idea with homemade baked (a healthier option) chicken nuggets. Where the recipe calls for chicken breast pieces, you can substitute thighs. And instead of cereal flakes, I like to use Crispix or Corn/Rice Chex (or both) in the blender to make the cereal crumb coating. The bonus here is that the recipe is gluten free. Want it even easier? Use Panko bread crumbs instead.

https://foodhero.org/recipes/crunchy-chicken-nuggets

Combo smoothies (using both fruits and veggies) are All the Rage Today

June 8, 2022

Combo smoothies (using both fruits and veggies) are all the rage today. I like to think of it as hiding the veggies. This is a simple recipe that has less than 5 ingredients and takes just minutes to whip up.

https://foodhero.org/recipes/peach-and-carrot-smoothie

Fruity French Toast Casserole

June 1, 2022

We know that having a nutritious breakfast is part of a healthy diet and gets us physically and mentally prepared for the day. Here’s a breakfast recipe that can be prepped the night before and popped in the oven to greet family members when they’re ready to eat. It’s a great way to use up any leftover bread (you might have thrown in the freezer) or those bread end crust pieces. You can use gluten free bread if you have gluten sensitive folks in the house.

https://foodhero.org/recipes/fruity-french-toast-casserole

Summer Kabobs!

May 25, 2022

It’s starting to feel more and more like summer has arrived. I don’t know about you, but that’s my favorite time to fire up the grill and cook over the fire. It doesn’t matter if you’re using charcoal or the gas grill or you’re at the campground cooking over hardwood coals, there’s something special about grilling outdoors.

One of my favorite foods to grill are kabobs. Meat and vegetables on a skewer, grilled over a hot fire and enjoyed with a side of rice or grilled potatoes. What a great way to incorporate multiple food groups!

Summer Kabobs!
Grilled steak and chicken that doesn’t dry out on the grill, but stays moist and flavorful. These kabobs are simple to make, and delicious to eat. Skewered meat with peppers, onions, and mushrooms in a honey teriyaki sauce.

Prepare: 4 hrs 30 mins
Cook: 10 mins
Total: 4 hrs 40 mins
Servings: 10
Ingredients:
½ cup teriyaki sauce
½ cup honey
½ tsp garlic powder (or 1 tsp minced garlic)
1/8 tsp ground ginger
2 bell peppers (red, green, orange, or yellow) cut into 2 inch pieces
1 large sweet onion, peeled and cut into wedges
1 ½ cups whole fresh mushrooms
2 lbs boneless, skinless chicken breast halves (or whole chicken thighs) cut into cubes
or 2 lbs beef sirloin, cut into 1 inch cubes
(You can substitute cubed zucchini or summer squash, add cubed fresh pineapple cubes, or instead of meat you might use firm tofu. Adapt to your tastes.)

In a large resealable plastic bag, mix the teriyaki sauce, honey, garlic powder, and ginger. Place red bell peppers, onion wedges, mushrooms, beef, and chicken in the bag with the marinade. Seal, and refrigerate 4 to 24 hours. (You can also choose to marinate the meat only and grill the vegetables unmarinated).

Preheat grill for medium-high heat.

Discard marinade, and thread the meat and vegetables onto skewers, leaving a small space between each item.

Lightly oil the grill grate. Grill skewers for 10 minutes, turning as needed, or until meat is cooked through and vegetables are tender.

Whole Grains are an Important Source of Many Nutrients

May 11, 2022

I’ll just bet you didn’t know all the good things available in the grains that should be a part of your diet.
Whole grains are an important source of many nutrients including dietary fiber, B-vitamins, and minerals.

  • Dietary Fiber – Can help reduce blood cholesterol levels and may lower risk of heart disease.
  • B-vitamins – Essential for a healthy nervous system. They also help the body release energy from protein, fat, and carbohydrates.
  • Iron – Many grain foods are fortified with iron which is used to carry oxygen to the blood.
  • Magnesium – A mineral used in building bones and releasing energy from muscles.
  • Selenium – Important for a healthy immune system.

To learn more about whole grains visit USDA MyPlate.

Protein is Essential to Maintaining Good Health

May 4, 2022
You may know that protein is essential to maintaining good health. You may be surprised, though, to learn about the wide variety of sources of protein available.
Protein is found in animal products such as meat, eggs, milk, and cheese. It is also found in nuts, seeds, beans, and peas. Protein is important because when consumed it helps repair our muscles/cells and is also the building blocks for enzymes, hormones, and vitamins. Varying your protein food choices is important to get a range of different nutrients such as B vitamins to help build tissue, Iron to prevent anemia, magnesium to help build bones and support muscle function, and Zinc to support your immune system.

Whole Grains

March 30, 2022
Whole grains are an important source of many nutrients including dietary fiber, B-vitamins, and minerals.
Dietary Fiber – Can help reduce blood cholesterol levels and may lower risk of heart disease.
B-vitamins – Essential for a healthy nervous system. They also help the body release energy from protein, fat, and carbohydrates.
Iron – Many grain foods are fortified with iron which is used to carry oxygen to the blood.
Magnesium – A mineral used in building bones and releasing energy from muscles.
Selenium – Important for a healthy immune system.
To learn more about whole grains visit USDA MyPlate.

Coping with Rising Prices

March 23, 2022
With gas prices passing $4.00/gallon in Wisconsin many -of us are feeling the pinch at the pump. While many families are still recovering from losing income during the pandemic, the current spikes in prices for gas and food can feel particularly hard to manage right now. Consider trying some of the strategies listed below to keep costs down, allow you to meet your obligations, and to make room for the things you love to do. Click on the link below to read the full article.

How to Organize Your Refrigerator

March 16, 2022
Is you refrigerator a mess? Can’t find what you’re looking for? Don’t know how long some of your “stuff” has been there?

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