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University of Idaho Extension, Bannock County offers residents up to date education and research based information focusing on agriculture, family and consumer sciences, 4-H and youth development and basic nutrition education through the Eat Smart Idaho program.
How often do you buy vegetables, and before you know it they are looking sad and wilted in your fridge? As long as they haven't gone moldy, and you can still wash them, then you can still use them! Here are a few ideas to use up those sad looking vegetables. What are your favorite recipes to use up old vegetables?
Do you need a great way to exercise from home? Check out these free online fitness classes.
Aerobic class: https://uidaho.zoom.us/j/541054957
Fitness Made simple: https://uidaho.zoom.us/j/826968371
Gentle Chair Yoga: https://uidaho.zoom.us/j/690939582
Check out this fun way to get your kids to eat more vegetables, they can create faces. Use any type of bread - bagels, bread, etc. Spread on cream cheese, peanut butter, or any other spread. And use a variety of fruits and vegetables to let your kids create a face on their bread. Take a look at these fun examples!
Want to help your kids understand the importance of washing their hands? Check out this video.
https://youtu.be/oj17KcJ5mxQ
Help your kids learn how to wash their hands by "seeing" the bacteria.
I hope you are all enjoying some slow down time. Some groceries have been harder to come by - one is pasta. So instead why don't you make your own!
https://youtu.be/lfcCCVFUIug
Pasta has been hard to come by in the stores - so make your own pasta!
As it may feel like everything around us is getting cancelled, there is still plenty we can now take time to enjoy. Be sure to find the time to slow down, stress less, and enjoy these things that haven't been cancelled.
What motivates you to exercise? For me it is a desire for more energy to do the things that I love. Maybe you want to feel better/happier. Maybe you want to increase the quality of your life. Or maybe you just want to be able to sleep better. What ever your motivation, use it to get exercising more today.
Even during these cold months, try to find time to go outside every week, even in as little as 5 minute increments. You can play, hike, or simply sit and enjoy the beauty of nature. Spending at least 2 hours/week outside, no matter what you are doing, has been shown to decrease stress and increase overall mental health. So get outside and feel happier all week long!
How often do you find yourself at a loss of what to make for dinner while each day you keep finding food going bad in your fridge/pantry? Both of these scenarios typically end in us wasting money and choosing less healthy options. This class series will help you learn how to confidently create meals from your pantry, saving time, money, and creating better health for you and your family. Come learn about flavors/spices, cooking meat, and cooking fruits/vegetables, getting hands on experiences, and eat good food together. Saturdays in March from 2:00-4:00, $5/class.
This month is Bake for Family Fun Month. And while baking, and cooking, together as a family, remember that kids of all ages can bake. Here are some ideas for baking in each age group. But let your kids start with where they are, and continue learning more. Check out homebaking.org for more tips on baking together as a family!
Stir fry is one of my favorite ways to use up lots of vegetables (and even some fruits). Choose a protein, anything from chicken to shrimp to tofu. You can throw in just about any vegetables that you have on hand (and if you just want a quick meal use frozen). And then add an easy stir fry sauce made from equal parts of water (or broth) and soy sauce, and 1 tablespoon of cornstarch per cup of liquid. You can also add in flavors such as sesame seed oil, honey, ginger, and garlic. And then you have a wonderful dinner.
Raw flour is dangerous to eat, just like raw hamburger or chicken. I grew up looking forward to 'cleaning out the bowl' after making bread, cookies, or a cake. Eating the dough and batter was a part of cooking. But as I've learned the dangers of raw flour I've realized that the risk isn't worth the reward, even if there are no raw eggs in it. Raw flour can end up making you extremely sick with illnesses such as salmonella and e-coli. Don't risk it for yourself or your family, just wait until after your goodies are baked!
Did you get an Electric Pressure Cooker (InstaPot) for Christmas and aren't yet sure how to use it? Or maybe you'd like to try some new recipes in your InstaPot and want to have fun cooking together. Come to the Cooking Under Pressure Class on February 6. We will be making Chili, Corn bread, Broccoli, and Tapioca Pudding all in the Electric Pressure Cooker! Call or email us today to reserve your spot in the class, space is limited so call soon!
Meal planning is a great way to save money and eat healthier. But how can you make the most of your meal plan? Watch for more videos and posts in the coming weeks for tips and ideas.
University of Idaho Alumni Association
"Our land-grant mission extends to each of Idaho’s 44 counties. Let’s show it with signs, building wraps and paint along our state’s roadways. Our generous donors are prepared to have barns and grain bins “Vandalized” this spring across Idaho."
Read more about this new marketing effort in this edition of the Friday Letter.
https://www.uidaho.edu/president/communications/friday-letter
When was the last time you sat down and ate a meal with no outside distractions? No phones, no television, not working? Today, on National "Dining In" day, make an extra effort to gather your family and sit down to simply eat, with no other distractions.
Remember that you need to use up or freeze your Thanksgiving leftovers within 4 days. This means that Monday is your last day to eat the leftovers, and by Tuesday they should be in the freezer or discarded.
When planning out your Thanksgiving dinner this year, remember that food should not be left out at room temperature for more than 2 hours. If you factor in time to get everything on the table, time to gather everyone around the table, and time to eat. By the time you finish eating, there may not be time to sit and talk for an hour before putting away the food. Always think about how long the food is left sitting out.
Do you want to liven up your mashed potatoes - and add in even more nutrients? Try mixing in some other root vegetables, such as in this recipe.
As we approach Thanksgiving, don't forget to defrost your turkeys. If you want to defrost in the fridge, large turkeys could take as long as 5-6 days to defrost, that means you may need to take your turkey out of the freezer this weekend! But if you forget, there are some other ways to speed up the defrosting process in a safe way.
It is always fun to enjoy treats, especially during this time of year. But if you want a way to make those baked goods a little healthier, think about substituting applesauce for the oil or sugar. You can substitute it in a 1:1 ratio, and makes the final treat taste even more like fall! If you are substituting applesauce for sugar, just take out about 1/4 cup of the liquid from the recipe.
This menu was created by starting out with current in-season fruits and vegetables. By starting out with in-season fruits and vegetables you can get healthy meals that are cheaper than normal.
Happy Halloween from all of us here at the Extension office! Have a happy and safe day!
Fall is Pumpkin Spice Season. But we can mix up the flavors a little more by using these different types of winter squash. What is your favorite way to eat squash?
Learn how to make meals from foods in your pantry.
Pear season is beginning. What is your favorite way to enjoy a fresh pear?
It is the season for Summer Squash! This include so much more than just zucchini. How many have you tried?
Today is the last day of the Bannock County Fair! Come out to the fair and stop by my booth to spin the wheel for activities and to win a prize!
This week I have been at the Society of Nutrition Education and Behaviors annual conference. I have been learning a lot of cool things - today I am learning about lifestyle factors to prevent cancer. There are some genetic factors you can’t control to prevent cancer, but here are some lifestyle factors you can do to lower your risk.
It is tomato season! Nutritionally tomatoes are considered a vegetable, and counts as part of the 4-6 cups of red/orange vegetables we are supposed to have every week. How do you like to eat your tomatoes?
Checkout this great class about Health Insurance. It is free and online!
Updated info on this new flyer!
Is a muffin just a not sweet cupcake? Although we start out with basically the same ingredients, muffins and cupcakes have several differences. Overall the main difference how they each control the amount of gluten developed. Cupcakes control the amount of gluten developed with lots of inhibiting ingredients such as fat and sugar. While muffins control the amount of gluten by mixing very little. The additional mixing in cupcakes allows them to become light and fluffy without much baking powder. Thus we can create two different products with very similar ingredients.
Did you know that you can make a cheesecake in an electric pressure cooker? Come to our class on Tuesday July 16 to learn how to make the cheesecake and much more in your electric pressure cooker. Call us at the extension office, 208-236-7310, to register today and learn more.
Both of these broccoli samples were boiled for the exact same amount of time. But the bright green (and mushy one) was boiled in basic water (water with baking soda) whole the brown (and firm) one was boiled in acidic water (water with vinegar). Now you know how to make your broccoli colorful or firm, depending on what you need.
Strawberry season comes in June, even here in Idaho! Here are some great facts about Strawberries.
As we are approaching the end of the school year, it is important to remember that for many children the meals that they get at school are the only meals they get. So summer become a scary time, where they and their families are not sure how they are going to eat. Resources such as the food bank are invaluable for those in this situation. Check out the information about hunger in Idaho at the Feeding America site. https://map.feedingamerica.org/county/2017/child/idaho
Millions of American families & children face food insecurity. View Feeding America\'s interactive map of hunger rates in your community & across the U.S.
We often worry about what not to eat. Instead our focus should be on what we should eat. Research has shown that most diseases (such as heart disease and diabetes) is the result of not enough fruits, vegetables, nuts, seeds, fish, and whole grains. So, stop worrying about that cake you ate, and instead think about how to get more carrots and almonds.
It can be difficult to get your kids to eat their fruits and vegetables. Statements, such as seen here, can help even picky eaters increase their fruit and vegetable consumption.
Check out this great program to help food insecure families get more fruits and vegetables! http://www.idahohunger.org/screen-and-intervene
The Food Is Medicine Program is a partnership between the Idaho Hunger Relief Task Force and the Family Medicine Residency of Idaho aimed at addressing the needs of food insecure individuals and families in Idaho.
We are finally starting to see some fresh, in season, fruits and vegetables! Remember buying in season will mean higher nutritional value, better flavor, and lower cost! May brings us a lot of in season fruits and vegetables including: asparagus, cherries, leafy greens, cucumbers, peas, and several others.
The average American eats 100 grams of protein per day. The average American only needs 55 grams of protein per day. This extra protein isn't a bad thing, except that we tend to fill up on this extra protein, instead of fiber. The average American only gets 15 grams of fiber per day, but we need to eat 25-35 grams of fiber per day. Here are some swaps to add more fiber into your diet.
As we approach spring it is garden time. And time for all these great benefits!
I am so excited for the Science of Meat class tonight! Since this Pork Picnic Roast will take too long to cook in class I started it ahead of time. This is a braised method used on tough cuts of meat. If you want to add veggies you can add them to the pot about half hour to an hour before the roast is done. You can also baste the roast (pour some of the liquid from the bottom of the pan over the top of the roast) every hour to help keep it even more moist!
Last week at the Science of Flavors Class we learned how to use the Spices Cheat Sheet to create new ways to use spices. Using that sheet we can see that ginger, garlic, and allspice would make a great spice blend to put on beef. But now how do we know how to cook each type of beef cut? Come to the Science of Meat class to learn how to cook different types of meat. Class is on Friday March 1 from 5:30-7:30 and costs $10. Call us at 208-236-7310 to register today!
Fruit makes great desserts! Here are a few great ways to have fruit as dessert this week!
10560 Fairgrounds Rd
Pocatello, ID
83202
| Monday | 08:00 - 17:00 |
| Tuesday | 08:00 - 17:00 |
| Wednesday | 08:00 - 17:00 |
| Thursday | 08:00 - 17:00 |
| Friday | 08:00 - 17:00 |
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Check out this fun way to get your kids to eat more vegetables, they can create faces. Use any type of bread - bagels, bread, etc. Spread on cream cheese, peanut butter, or any other spread. And use a variety of fruits and vegetables to let your kids create a face on their bread. Take a look at these fun examples!
Stir fry is one of my favorite ways to use up lots of vegetables (and even some fruits). Choose a protein, anything from chicken to shrimp to tofu. You can throw in just about any vegetables that you have on hand (and if you just want a quick meal use frozen). And then add an easy stir fry sauce made from equal parts of water (or broth) and soy sauce, and 1 tablespoon of cornstarch per cup of liquid. You can also add in flavors such as sesame seed oil, honey, ginger, and garlic. And then you have a wonderful dinner.
Learn how to make meals from foods in your pantry.
Is a muffin just a not sweet cupcake? Although we start out with basically the same ingredients, muffins and cupcakes have several differences. Overall the main difference how they each control the amount of gluten developed. Cupcakes control the amount of gluten developed with lots of inhibiting ingredients such as fat and sugar. While muffins control the amount of gluten by mixing very little. The additional mixing in cupcakes allows them to become light and fluffy without much baking powder. Thus we can create two different products with very similar ingredients.
Did you know that you can make a cheesecake in an electric pressure cooker? Come to our class on Tuesday July 16 to learn how to make the cheesecake and much more in your electric pressure cooker. Call us at the extension office, 208-236-7310, to register today and learn more.
I am so excited for the Science of Meat class tonight! Since this Pork Picnic Roast will take too long to cook in class I started it ahead of time. This is a braised method used on tough cuts of meat. If you want to add veggies you can add them to the pot about half hour to an hour before the roast is done. You can also baste the roast (pour some of the liquid from the bottom of the pan over the top of the roast) every hour to help keep it even more moist!
All candy is mostly sugar and water. There are flavoring agents and different kinds of sugar used, but they have the same basic start. Here I start out with a simple sugar-water syrup, which I made into 3 very different sweets! At the Science of Candies class, on February 9, from 10-12, you will learn how to manipulate sugar to create several different kinds of candies, and get some hands on experience. The class is $5/person (or come to the entire Science of Cooking series for $30). Call the Bannock County extension office at 208-236-7310 for more information and to pre-register.
Look at this delicious dish made using an electric pressure cooker! And it only needs to cook for 8 minutes! Come learn how to make this dish (plus an entire meal) at the Cooking Under Pressure class on January 22 from 5:30-7:30. Call now to reserve your spot! Price is $10/person.
Come to the Science of Baking class to learn how to make paper thin phyllo dough like you see here. Not only will you learn how to make this, and other baked goods, but you will also learn the science behind why it works! The class is on Saturday, December 8 from 10:00-1:00. $5/person or bring your entire family for $15. There will be fun for everyone! Call the extension office at 208-236-7310 in advance to register. But hurry, spots are filling up fast!
On November 8 from 5-6, we will be having a class on Plant Based Diets at the extension office. Come learn how to use “wheat meat” like I made here and other plant based proteins. This will add variety to your diet and help you eat healthier. Call the extension office at 208-236-7310 in advance to register. Costs $10/person.
Portneuf Soil and Water Conservation District
1551 Baldy Ave, Ste 2Save Pocatello Mail Processing Center
1750 Flandro DrUI Research & Extension, Kimberly
3806 N 3600 E, KimberlySoutheast Idaho National Wildlife Refuge Comp
4425 Burley Dr, Ste A, ChubbuckFederal Benefits Advisory Group
4751 Afton Place, Suite B, Lehi
Portneuf Soil and Water Conservation District
1551 Baldy Ave, Ste 2
Bannock Development Corporation
1651 Alvin Ricken Dr
