In a press release yesterday, the USDA announced a new campaign titled "Know Your Farmer, Know Your Food". The goal is to begin a national conversation to help develop local and regional food systems and spur economic opportunity. To launch the initiative, Secretary Vilsack recorded a video to invite Americans to join the discussion and share their ideas for ways to support local agriculture. The video, one of many means by which USDA will engage in this conversation, can be viewed at USDA's YouTube channel, www.youtube.com/usda . Producers and consumers can comment on the 'Know Your Farmer, Know Your Food' YouTube playlist, as well as submit videos or provide comments on this initiative by e-mailing KnowYourFarmer@usda.gov.

Fall in Illinois is a great time to visit a local farm. Even though the weather has had its ups and downs, the fall harvest is plentiful.

This month many of the local farmers markets open for the season. I attended the opening for my neighborhood this week. It was nice to see the colors of the spring represented in the greens of the lettuces, asparagus, herbs, and plants and the red of strawberries and rhubarb. However, there were a few colors there that I didn't expect to see. There were green grapes, red and yellow peppers, and mangos. This reminded me that not everything at the market is grown locally. In discussion with the vendor selling these items, I learned that they had purchased these items at a whole sale market and were reselling them at the farmers market.

So, as you start to visit your small neighborhood markets, don't be afraid to ask the vendor if they grew the products they are selling. As a consumer, you have the right to know where your products are coming from. The majority of vendors I spoke with did grow their own products and were able to talk about what they would be bringing for the season. It is always up to you on what you want to buy, but remember that not everything sold at the farmers market is grown or produced locally.

This past weekend I headed north to Wisconsin to visit family. They live near Door County. Door County is well known for local fruits, especially cherries and apples. This time of year, you can still find many jams, dried fruits, and wine, however you will have to wait until July for the cherries and fall for the apples. Beyond the fruit and the local markets, I was amazed to find how many restaurants stated they were using local products. Beyond the cherries and apples, restaurants were using local meat, vegetables, and dairy.

While we didn't have time to try one of the restaurants, you can find listings on the Door County website. Wisconsin seems to be a little more advanced in the local initiative as it is part of the tourism initiative. If you are headed north this summer, here is a guide to help you find local foods. If you are interested in reducing your overall carbon footprint of your visit, check out the Travel Green Wisconsin website for places that are certified as "green".

Family dictates my travel lately, which means I don't get to visit many other states. However, if you see local while on the road, please drop me a note and I would be happy to share. Welcome to summer!

As we come to the beginning of the local growing season, thoughts of fresh local food comes to mind. However, in the current economic situation, I often get asked about the ability to eat local on a budget. If you have been to a farmers market, you know that local produce is not always the most economical. There are many benefits for why you should eat local and that the farmers really do need to make money on what they grow, but when it comes down to paying more for local food, it can be very difficult. Throughout the past year, I have struggled with this many times. After all, I practice what I teach. I shop on a budget.

However, in the past year I vowed to find a way to buy local on a budget. Therefore, I shop around for good deals. In my searching, I found that there are a few smaller grocery stores in the area that stock locally grown products on a regular basis for great prices. Also, things that farmers grow in abundance and that are easy to grow are good buys at the farmers markets. These might include lettuce, spinach, zucchini, potatoes, and onions. You might also be able to get great prices if you buy directly from the farm. If the farmer doesn't have to travel or pay for vendor space, they can sell products at better prices because they don't have to recoup those costs.

Lastly, one of the most economical ways to eat local is to grow your own. Food can be grown in backyards or in containers for little cost. Check out Extension's Illinois Vegetable Garden Guide and Making Herb and Vegetable Container Gardens to learn more about how you can plant your own vegetables. If planted correctly, you could have vegetables in as little as a few weeks. This year I will be planting my first vegetable garden. I will let you know how it goes.

Good buys on local food are out there. Hopefully, if you can continue to support the local farmers whatever way works for your own budget, local foods will continue to be more common and affordable.

When you saw the title, you were probably thinking of wearing green or being green through conserving energy. However, this is a nutrition blog. So, on this St. Patrick's Day I urge you to eat green. I challenge you to eat as many green foods as you can. There are plenty of green foods and coincidentally, most are fruits and vegetables. Therefore, not only are you being festive for St. Patrick's Day, you are also doing something good for your health.

Some popular green foods are spinach, lettuce, asparagus, green peppers, broccoli, green beans, peas, cabbage, green onion, avocado, Brussels sprouts, okra, zucchini, green apples, green grapes, honeydew melon, kiwifruit and limes.

Here are some simple meal ideas to get more green.

Breakfast:

Omlet with green onions and green peppers. Fruits salad with kiwi, green grapes, and honeydew melon.

Lunch:

Sandwich topped with lettuce and avocado slices. Side spinach salad. Green Apple.

Dinner:

Corned Beef and Cabbage. Cream of broccoli soup.

March is National Nutrition Month. It is a good time to brush up on your nutrition knowledge and take strides toward a healthier lifestyle. Having difficulty trying to determine what nutrition information is best? You are not alone. As a result the American Dietetic Association has compiled a good nutrition reading list that is based on scientific up to date information. Topics range from medical conditions such as diabetes and heart disease to general nutrition for infants through older adults.

If you don't have time to read about nutrition, try listening. MyPyramid.gov has audio pod casts on many nutrition topics. Also check out the waukTOWN Radio show celebrating National Nutrition Month. Several Registered Dietitian colleagues and I talk about what it takes to eat right.

I hope these resources inspire you and help you celebrate well past the end of the month.

On a cool and rainy day you may be looking for something warm and soothing to tickle your taste buds. One of these well known comfort foods is soup. Soup is a great food not only because it provides warmth, but it can be made from pretty much anything you have on hand in the kitchen. It is also a great way to use up vegetables and leftover meats.

Soup has been known to be high in sodium, which can be a problem for people whose blood pressure is sensitive to salt and sodium. However, making your own soup can help you control the amount of sodium. When making your soup, try low sodium broth or vegetable stock as well as herbs and spices.

Looking for extra nutrition? Be sure to add plenty of vegetables, beans, and whole grains like brown rice or whole wheat pasta. Adding these nutrients rich foods to soup can be a great way to sneak it in the meal without the family even noticing.

Here are two easy recipes to try tonight.

Black Beans and Corn Chili

3 - 16 ounce cans black beans

2 - 8 ounce cans tomato sauce

2 - 16 ounce jars picante sauce

2 cups frozen corn

1 teaspoon ground cumin

8 ounce package low fat cheddar cheese

Instructions:
1. Drain and rinse the beans.
2. In skillet or saucepan, combine beans, tomato sauce, picante sauce, corn and cumin.
3. Bring to boil and reduce heat and simmer for 5 to 10 minutes.
4. Grate cheese and serve with chili.

Easy Vegetable Soup

2 teaspoons oil

1 small onion, chopped

1/2 teaspoon garlic powder

1/2 teaspoon basil

1 cup water

10 3/4 ounce can of chicken broth, low sodium

14 ounce can stewed tomatoes

1 cup frozen or canned corn

1 cup instant brown rice, uncooked

1/3 cup parmesan cheese

Instructions:
1. Heat oil in large saucepan and cook onion in oil until tender.
2. Add garlic, basil, water, broth and tomatoes with juice.
3. Bring to a boil, then reduce heat, cover and simmer for 7 minutes.
4. Add corn and rice. Cover and simmer 10 minutes.
5. Pour into bowls and top with parmesan cheese.

My major focus with Extension has always been helping people shop on a budget and stretch their food dollar, however in these difficult economic times, doing more with less never seemed so important. While the price of gas and other goods have dropped, food has not followed the same trend. Milk, meat, fruits, and vegetables have either stayed the same price or gone up, making it difficult to plan well balanced meals.

If you are finding it harder and harder to stretch your food dollar, please reread posts done last year on Coupons and Sales, Shopping with a Grocery List, and Saving at the Grocery Store. Also check out Getting Through Tough Financial Times, a website provided through Extension.

Most importantly, sharpening your cooking skills and spending a little time preparing meals can go a long way in saving money. For ideas on what to cook, Check out Recipes and Tips for Healthy, Thrifty Meals for meal plans, recipes, and ways to save on food buying. The baked chicken nuggets are our favorite. For more economical recipes, check out the USDA's recipe finder. You can pick recipes by type, ingredient, cost, or cooking method. Once you make it, you can even come back and rate the recipe.

If you feel you have had success in saving money at the grocery store, please send me your story. I would love to share it.

It is the time of year to start thinking about joining a CSA. For those of you who are not familiar with CSA's, here is an explanation I did last year. There are various places you can go to find CSA listings for your area, but the most complete list I found was on the Local Beet.

If you are like me and have a hard time making it to the farmer's market on a regular basis, CSA's are a great way to get regular seasonal produce with little effort. At the same time you are supporting the local economy.

With all the cold weather and snow, you may not be thinking local this time of year. However, there are still a few ways you can buy local for those holiday meals or gifts. Along with some root vegetables and items grown indoors, you can purchase meat, honey, and other things made locally.

While most markets have closed for the season, you can still visit the Green City Market. They have markets every Wednesday and Saturday through December 20. You can also visit the Downtown Farmstand. It is slated to be open through the middle of December. There are also a few markets scattered around the area on a less consistent basis. The Local Beet is a great resource for when and where those markets will take place.

If you are looking to buy directly from a farmer, Farm Direct is a great resource. This site allows you to search by product type or by region.

It is also not too early to start thinking about signing up for a CSA share. Many CSAs allow people to sign up as early as January. Here is a previous post about CSAs if you need more information.

Watch for more information in the New Year regarding affordability of local foods and other cost cutting ways to provide healthy meals for your family. Have a safe and happy holiday.

I have often heard Thanksgiving referred to as the "Superbowl" for cooks. We strategically pick our menu, shop for the perfect ingredients, and then execute the plan into a delicious feast. If you are new or want to fine tune your Thanksgiving game, here are a few things to help make your meal a success.

Develop a good shopping list—I always say the list is only as good as the person writing it. So, be sure to check and double check what you have on hand and what you need to buy for each recipe. You don't want to be short an ingredient on the big day because a trip to the store takes up time you might not have.

Thaw accordingly— If you bought a frozen turkey, you want to make sure it is thawed out completely before cooking. Remember, to thaw the turkey in the refrigerator, it takes 24 hours for every five pounds of turkey. That means if you have a 15 pound turkey, it should be in the refrigerator today! If you didn't start thawing your turkey yet, don't panic. You can still safely thaw your turkey in cold water. For more information on ways to safely thaw your turkey, see the Turkey for the Holidays site.

Don't buy too early – If you are buying a fresh turkey or other fresh meats, make sure not to buy it too early. Fresh meats are only good in the refrigerator 1 to 2 days. Consult the Food and Drug Administration Fresh Food Storage Chart if you have any questions about how long the meat you bought can stay in the refrigerator.

Pre Prep – Like all good athletes, you want to go over the game plan the night before. Assemble any dishes or ingredients that would hold well in the refrigerator ahead of time. That way, all you have to do is remove from the refrigerator and cook it. You could also chop vegetables and mix together broths and seasonings and store in the refrigerator until your ready to assemble the entire dish. The more you can do ahead of time, the less time it will take, giving you more time to spend with family or loved ones.

Delegate – When push comes to shove, don't panic. Delegate! Get those family members involved and give them each a task to do. You will be done in no time.

Wishing you a Happy Thanksgiving.

We all know that fruits and vegetables are good for us, but they often get skipped over when there is no more room on our plate. However, a creative cook can easily increase the amount of fruits and vegetables in every day dishes. Here are a few tricks.

• Add more vegetables to stuffing by increasing the amount of celery and onions. Also add a few cranberries for sweetness.
• Add extra vegetables to soups and stews.
• Use fruits to sweeten dishes like sweet potatoes.
• Top desserts with fruit instead of frosting
• Use applesauce or prune puree in place of oil in baked goods. Not only is it healthier, but it also creates a moist product.
• Add pumpkin to soups, stews, spaghetti sauce, pancakes, oatmeal, pudding, or use in desserts.
• Add fruit to salads, puddings, and cereals.

Try this sweet potato recipe this holiday season. It uses orange juice and banana to add sweetness.

Sweet potatoes with bananas

SERVES 6

Ingredients

1 1/2 pounds sweet potatoes, washed
2 medium bananas, peeled and halved
2 Tablespoons orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
3 tablespoons brown sugar

Directions

Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Using a fork, poke several holes in the sweet potatoes. Bake in microwave until the potatoes are soft, about 6 minutes. Remove and set aside. Peel when cool to the touch.

Place the banana halves in the baking dish. Bake uncovered until the fruit is soft and juicy, about 15 minutes. Remove from the oven and pour the orange juice over the bananas. Stir to scrape the drippings and mash the bananas well.

In a large mixing bowl, add the bananas, sweet potatoes, spices and brown sugar. Using an electric mixer, blend until smooth.

Transfer to an ovenproof serving bowl and return to the oven. Bake until warmed through.

With Thanksgiving rapidly approaching, many people are thinking about what they are going to prepare for holiday dinners. Many of our traditional holiday favorites are made with calorie packed ingredients like cream, butter, oil, and meat drippings. However, most dishes can be made a little healthier by substituting some of these calorie packed ingredients for healthy alternatives. As you prepare your shopping list, pick up some of these alternatives and give them a try. I bet no one will know the difference.

If you use:

Cream --Try Evaporated fat free milk or equal amounts of low fat milk and fat free evaporated milk

Sour Cream -- Try Fat free or low fat sour cream

Mayonnaise -- Try Fat free or low fat mayonnaise

Salad Dressing -- Try Low Fat or Fat free dressings or flavored vinaigrette

Butter -- Try Tub Margarine or vegetable oil

Oil (for baking) -- Try Equal amount of applesauce or prune puree

1 Egg -- Try 2 egg whites or �?�¼ cup egg substitute

Sausage -- Try Turkey sausage (10% or less fat)

Cream Soup -- Try Fat Free or Reduced fat canned cream soup

White flour -- Try Half whole wheat flour and half white flour

Food Preservation has made a comeback in recent years as more and more people are looking for ways to store their fruits and vegetables they are getting at farms and markets. For those who are new to food preservation the National Center for Home Food Preservation is a good source. The website is a great resource for individual topics on canning, freezing, and drying.

For those who are looking for a more in-depth experience, they just added an online Self Study Course. The course covers introduction to food preservation, general home canning, low acid canning, and canning acid foods. Those who complete the course will receive a certificate.

The Downtown Farmstand opened this week at 66 E Randolph Street. It is open Tuesday through Saturday now until mid-December. The Farmstand offers local products produced within 250 mile radius. Items being sold include fresh fruits and vegetables, herbs, baked good, and condiments. If you are in the downtown area I hope you check it out.

If you are interested in local food issues, I recommend reading a recent report from the City of Chicago Department of Planning and Development. It outlines a plan for coordinating local food efforts for the region. The report covers interesting aspects of the Chicago area food supply, Illinois farming, food manufacturing, and a plan for coordination.

The plan is called Eat Local Live Healthy. It is a City of Chicago strategy to coordinate aspects of the local and regional food industry in ways that enhance public health and create food-related business opportunities. The strategy identifies food issues that, if restructured locally, could improve food quality, lower its cost and increase its availability for consumers. It also presents examples of public- and private-sector cooperation that could provide new employment and sustainable development opportunities

The planning and recommendation phase for this initiative has been completed and implementation is on its way. The report outlines who is collaborating on the project. Stay tuned for more results.

This past weekend I had the opportunity to visit a local apple orchard and pumpkin farm. It was a great event to do with the family. If you have a chance I highly recommend it. There are many orchards and pumpkin farms throughout Illinois. For a listing, see the Apple and More and Pumpkins and More websites.

While at the orchard, I had the chance to taste many different kinds of apples. Orchards are great because they have many kinds of apples that are not sold at the grocery store. My new favorite apple is the Golden Supreme. Very similar to a Golden Delicious, the golden supreme has a sweet juicy flavor, but it is a little firmer in texture. It would be great for eating and cooking.

The other great thing about apples is that they can last a long time if stored properly. Store apples in a plastic bag with a few holes punched out. The storage temperature should be close to 32 F and the humidity should be high. Dark cellars work great, but if you do not have one, the refrigerator also works well. In the refrigerator it is difficult to keep the humidity high, but a damp paper towel (with all the water squeezed out), placed in the bag or in the crisper drawer will help. It is important that it is slightly damp and not soaking, otherwise it might cause mold growth.

Be sure to keep an eye on apples and remove any that show signs of decay. A rotting apple can spread quickly and ruin the entire bag. Also keep the apples away from strong flavored foods, as they will pick up those flavors. If stored properly, apples can last up to 6 months.

If you find that you do not have enough room in your refrigerator or cellar to store your apples, they can also be frozen or canned.

I hope this fall you get a chance to try some of the great apples that are grown in Illinois. Please feel free to email your favorite apple or apple recipe and I will share it in the blog.

Organic gardening experts from around the world will present five educational sessions to inspire herb gardening at this year's Organic Gardening Day, Saturday, November 8 from 8:00 a.m. to 4:30 p.m. at the Holiday Inn Hotel and Conference Center near Lincoln Ave. and I-74 in Urbana.

"This year's speakers include Lee Reich, from New Paltz, New York," said Chuck Voigt, University of Illinois vegetable and crops specialist and coordinator of the event. "Reich is a noted garden author, speaker, and former researcher with USDA and Cornell University. He'll be presenting tips on how to master the art of fearless pruning. Then he'll speak about how to grow native species which are adapted to our local climate as well as pests."

Other presenters include:

Terra Brockman from The Land Connection will speak about Food Democracy: 21st Century Victory Gardens.

Erin Meyer, the owner of Basil's Harvest, and Golda Ewalt, director of a dietetic internship program, will co-present a discussion and cooking demonstration featuring recipes, fresh herbs and organic produce.

Abram Bicksler, a doctoral student at the University of Illinois working with John Masiunas on sustainable systems of vegetable production, will speak about companion planting.

In addition to the speakers, there will be a retail area selling a broad spectrum of gardening products.

Advance registration of $59, which includes an organic lunch, must be received by October 31. Contact Carla Chapman (217-333-7738; carlac@illinois.edu).

The harvest season for pears can run from August through early October. But, you can continue to enjoy them for several months with proper storage.

Elizabeth Wahle, University of Illinois Extension horticulture specialist, says that pears store best in a cold and moist environment (32 to 40 degrees, and 80 to 90 percent relative humidity). One way to keep humidity up in the refrigerator is to keep the pears in plastic bags. Then, when you want to eat some, bring them into a warmer room and ripen them at 60 to 65 degrees for several days.

"Pears will store longer in a slightly immature stage than in a mature stage," says Wahle. "But if stored at the immature stage too long, they will not ripen properly when you take them out of storage. Earlier season pears such as Bartlett can be stored for about two months in this way, while later season varieties such as Kieffer may be stored from three to five months and still ripen satisfactorily."

Remember that pears, like other fruits, can absorb odors from other items stored near them. So keep pears separated from potatoes, turnips and other "strong" vegetables, as well as meats.

Source: Elizabeth Wahle, Extension Specialist, Horticulture (Commercial Fruits & Vegetables), wahle@uiuc.edu

Many schools are starting to use foods grown by local farmers. Not only does it provide good nutritious food, but it also helps the local economy and saves on transportation costs.

For more information about going local in the Chicago cafeterias, check out the story on National Public Radio and the Seven Generations Ahead website.

It has been a busy summer providing cooking schools and getting ready for another school year. As we head back to school, please remember a few safety tips when packing lunches.

• Keep foods cold by using ice packs or frozen water bottles
• Don't be afraid to pack hot food in thermos containers. Heat the thermos with hot water before putting in the hot food to ensure that it stays hot longer.
• Keep lunch boxes clean. If using bags, make sure to throw it out when it has spills or dirt on it.

Check out Lunch to Go for ideas on packing lunches your children will enjoy.

On Sunday and Monday, between 11 am and 6 pm, we will be at the Taste of Chicago in the family tent located near Michigan Ave. and Jackson Blvd. . Colleagues and I will be there to discuss ways to "Go Green" and be more sustainable. Topics include going green in the kitchen, eating local foods, composting, fuel cell technology, and much more. If you go to the Taste, we hope you will stop by.

This weekend we made it to another farmers market. This was another suburban market and it was so nice to see farmers from nearby southwest Michigan and the far southwest suburbs. There were plenty of locally grown strawberries, lettuce, spinach, rhubarb, and even a few early season tomatoes that were grown in a green house. It is important to note that these farmers were able to get to the market with the picked produce even after all the rain we received in the past week.

Speaking of the rain, it also caused many of the great locally grown products to have a little more dirt than usual. All the heavy rain drops cause the dirt to get splashed onto the produce, especially things grown close to the ground like lettuce and spinach. Therefore, it is really important that you pay special attention when you wash it.

The lettuce I purchased had a large amount of dirt on it. So, I rinsed each leaf as I took it apart and then I swirled it through a sink of cool water. After swirling, I let the dirt settle to the bottom and skimmed the lettuce off the top. I then dried the leaves, packed them in a plastic storage bag, and placed it in the refrigerator. It will make great lunches throughout the week.

Some people have worried about the dirt on the produce. However, washing in cool water and using a gentle scrub brush should be sufficient. Here is more information from the Food and Drug Administration on handling produce safely.

The Food and Drug Administration is warning consumers about a salmonella outbreak in certain types of tomatoes. Consumers should not consume raw red plum, raw red Roma, or raw round red tomatoes unless they have been grown in certain regions of the country. The FDA outlines those regions on there website along with pictures of the tomatoes that are at risk.

www.fda.gov/oc/opacom/hottopics/tomatoes.html#intro

If you think you have contaminated tomatoes, please throw them out or cook them. The tomatoes are safe to eat if cooked to 145 degrees for 15 seconds.

The following types of tomatoes are NOT associated with the outbreak and are safe to eat:

• cherry tomatoes
• grape tomatoes
• tomatoes sold with the vine still attached
• tomatoes grown at home

The FDA will update their website as more information about the source of contamination becomes available.

This weekend I made it to the farmer's market. This was a suburban market and there were about 5 farmers selling produce. I was surprised by the variety, as I was expecting mostly cool weather crops like lettuce, spinach, and other greens. However I found, peas, zucchini, green onions, peppers, blueberries, tomatoes, in addition to all the greens. I also found strawberries. Almost all five farmers were selling them.

Turns out most of the farmers at this market were from southern Illinois. Given the distance between southern and northern Illinois, you could imagine that their growing season gets started a lot sooner than ours. That is why they had so many things available. Also to my disappointment, the strawberries were a little overripe. I did talk to a few people at the market and, due to our cool spring, strawberry growers from Northern Illinois and Southern Wisconsin will have the crop ready closer to the end of June.

Stay tuned for more local strawberries. Also, I would be interested in hearing what price strawberries are being sold at in your market. For those of us that are price conscious, I thought these strawberries were a little on the high side. Please share your thoughts and your good produce finds.

As the weekend gets closer, I am thinking about making a trip to one of the weekend farmer's markets. I am hoping to find some locally grown strawberries. Usually in Illinois, you can start to see strawberries at the markets in mid June.

My favorite way to eat them is right out of the container (after they are washed of course), but they are also a perfect addition to salads, smoothies, and cereal. They also are great in desserts and as a snack. Check below for an easy strawberry pie recipe.

If you find a good deal on strawberries and buy more than you can eat, the best way to keep them is by freezing. Colleague Jananne Fink provides the steps to freezing strawberries in the Master Food Preservers Blog.

Strawberry Pie

Ingredients:

3/4 cup sugar
1/4 cup cornstarch

1 3-ounce package dry strawberry gelatin

1 cup boiling water

1 quart whole or sliced strawberries

1 9-inch baked pie shell

8 Tablespoons nonfat whipped topping

Instructions:
1. Mix sugar, cornstarch, and gelatin.
2. Add boiling water; boil 2 minutes, then cool mixture.
3. Pour berries in mixture and stir.
4. Transfer to pie shell.
5. Top with whipped topping.
6. Refrigerate until serving time.

NUTRITION FACTS (per Serving) - Calories 290 ~ fat 8 g ~ calories from fat 70 ~ sodium 300 mg ~ total carbohydrate 52 g ~ fiber g

With the warmest day this year upon us, no one feels like heating up the kitchen when cooking. With more hot weather coming, now is the time to stock up on things that do not require a lot of oven or stove top use. Sandwiches and salads are good choices. Not only are they easy to make, but they also help you eat extra veggies and fruits. Foods that can be grilled outside are also good alternatives. Next time a string of hot weather is in the forecast, plan ahead by cooking a larger amount of food on the cooler days and eating the leftovers that can be reheated in the microwave on the hot days.

To beat the heat in the kitchen, here are some simple recipes to try.

Tuna Pasta Salad

Ingredients:
1 cup macaroni, uncooked

2 cans (6.5-ounce) tuna in water

2 cups chopped zucchini

1/4 cup sliced carrots

1/3 cup diced onions

1/4 cup non-fat mayonnaise

Instructions:
1. Cook macaroni according to package directions.
2. Drain tuna.
3. Mix macaroni, tuna and vegetables together in a mixing bowl.
4. Stir in mayonnaise.
5. Chill until ready to serve.

NUTRITION FACTS (per serving) - Calories 180 ~ fat 1 g ~ calories from fat ~ sodium 310 mg ~ total carbohydrate 25 g ~ fiber 2 g

Spinach Apple Salad

Ingredients:
1 bag (8- to 10-ounce) fresh spinach

1 unpeeled apple, sliced

1/4 cup cooked bacon pieces

1/2 cup of fat free mayonnaise or fat free salad dressing

1/4 cup frozen orange juice concentrated, thawed

Instructions:
1. Wash spinach and tear into bite-size pieces.
2. Place spinach, apple slices and bacon bits in a large bowl.
3. Mix mayonnaise and orange juice concentrate.
4. Add to spinach mixture and gently mix.

NUTRITION FACTS (per serving) - Calories 145 ~ fat 3 g ~ calories from fat 30 ~ sodium 700 mg ~ total carbohydrate 25 g ~ fiber 4 g

Chicken and Fruit Salad

Ingredients:

2 cups cooked chicken or turkey, chopped

1/2 cup celery, chopped

1/4 cup raisins

1 cup chunk pineapple

1 cup can peaches, chopped and drain

1/2 cup plain yogurt

1/2 tsp curry powder, optional

Procedure:

1. Combine chicken, celery, raisins, and fruit in bowl.

2. Stir together yogurt and curry powder.

3. Fold dressing into salad ingredients.

4. Chill thoroughly.

Nutrition Facts (per serving): calories 250 ~ calories from fat 50 ~ fat 5g ~ sodium 105mg ~ carbohydrate 29g ~ protein 23g ~ cholesterol 65mg

For all of you who have been waiting to go to a Farmer's Market, your wait is over. The Chicago Green City Market is opening this week. It will be open every week from now until late fall on Wednesday and Saturday from 7:00 am to 1:30 pm.

This time of year you should be able to find a lot of greens like lettuce and kale. Other spring vegetables should be asparagus, radishes, and green onions. You should also find rhubarb and maybe a few strawberries. Also, don't forget the herbs!

In this day in age, more and more men are involved in cooking for their household. However when I grew up, that was not the norm. When I think back to how I learned to cook, it was from my mother. My mom wasn't a fancy cook, but she indirectly taught me the basics of planning out meals, cooking with what was on hand, and how to prepare meals. I know we always had three meals a day and it was expected that you ate together as a family. We always had foods from all different food groups, including vegetables. Low-fat cooking wasn't always the norm back then either. Therefore, I am great at making cookies, tortes, and other desserts.

As we celebrate Mother's Day this weekend, I hope you will reflect on what your mom taught you in and out of the kitchen. I encourage you to ask your mom what her favorite recipe is. Maybe you could make it together sometime. I know that I can't wait to share with my daughter our family cookie recipe.

Thank you to mothers for all that you do. Happy Mother's Day.

This weekend I will be conducting cooking demonstrations at the Rogers Park Community Wellness Fair. I will be demonstrating how to do three different recipes and providing samples to participants.

Please stop by, the fair will also feature Yoga and meditation, pediatric safety sessions, oral health session, physical wellness sessions, and alternative medicine sessions.

The fair is located at the new Heartland Health Center in Rogers Park located at 2200 W. Touhy from 10 am to 12 pm.

The fair is sponsored by Heartland Alliance for Human Needs & Human Rights and Northwestern University Feinberg School of Medicine's chapter of the American Medical Association and the Department of Family Medicine

Experimental Station

Market Manager Position

The Experimental Station is a non-profit (501-c-3) located on 61^st Street in the Woodlawn neighborhood of Chicago. The mission of the Experimental Station is to foster innovative artistic, cultural, educational, and environmental projects and small enterprises. In response to a need in the Woodlawn community for sources of fresh produce and healthy foods, the Experimental Station is creating, as one of its own programs, a weekend farmers market to serve the local communities.

The Experimental Station is looking for a dynamic individual who can develop and manage our proposed 61^st Street Farmers Market. The Market Manager will be responsible for ensuring the development and management of a successful market. This will include recruiting farmers, ensuring product mix, developing market programming, managing volunteers, enforcing standards, overseeing advertising, administering and fundraising. The Market Manager will report to the Experimental Station Board of Directors and be supported by a Market Steering Committee.

Qualifications:

• Management experience
• Sales/marketing experience
• Knowledge of organic food standards
• Strong communication skills
• Strong organizational skills
• Strong writing skills preferred

The position is full-time, beginning immediately. Salary will be commensurate with qualifications.

If you feel that you are qualified for this position, please forward a resume and cover letter to: conniespreen@experimentalstation.org, or Connie Spreen, Treasurer/Vice-President, Experimental Station, 6100 S. Blackstone Avenue, Chicago, IL 60637.

For most people, spring means planting gardens and enjoying warmer weather, but for our nutrition programs it is the start of our cooking schools. Throughout the spring and summer, we will be offering programs on how to cook healthy for your family. Learn the basics of cooking, how to prepare foods with more fruits and vegetables, and how to prepare economical meals your kids will love.

This year we have classes at:

Casa Central

1343 N California.

Monday and Wednesday

6:00 pm to 7:30 pm

Now through May 7

(Registration closed)

Family Focus

4151 W. Armitage

June (TBA)

Contact Carmen for more information (773) 276-0940

WIC Food Centers

• 3110 W. Armitage

July 7-11

9:00 am to 1:00 pm

• 4622 W. Diversey

August 4-8

9:00 am to 1:00 pm

• 1643 W. Cermak

August 11-15

9:00 am to 1:00 pm

• 5332 S. Western

August 18-22

9:00 am to 1:00 pm

Registration is limited to families enrolled in WIC

To register call (312) 455-8782

To find out more about how you can bring a cooking class to your agency or how to become more involved please contact me at (312) 698-7080

Growing up, I rarely ate beans. Now that I cook for my own family, I found that beans are really good and can be used as part of a quick meal. Not only do beans have a lot of good nutrition by being good sources of fiber, protein, and B vitamins like folate, they are also low in fat.

Most beans can be found dry or canned. If you are using the dried version and are not familiar with how to cook them, you can follow this fact sheet on Cooking Dry Beans.

I encourage you to add more beans to your meals. The Dietary Guidelines recommend eating 3 cups of beans each week.

Here is one of my favorite recipes. It is perfect as a side dish or a snack.

Bean Salad

(makes 8 servings)

1 can (15 oz.) black beans or 2 cups cooked dried beans

1 can (15 oz.) kidney beans or 2 cups cooked dried beans

1/2 cup onions, chopped

1 cup corn (drained canned)

1/2 cup zesty Italian dressing – low fat

1/2 cup green bell pepper, chopped

1/2 cup celery, chopped

Directions:

1. Drain and rinse beans (you can substitute bean types).

2. Mix all ingredients together and chill.

3. Add other combinations like mandarin oranges and broccoli florets.

Nutrition Facts (per serving): calories 140 ~ calories from fat 15 ~ total fat 2g ~ cholesterol 0mg ~sodium 470mg ~ carbohydrates 23g ~ protein 7g ~ fiber 7g

In the nutrition world and often on this blog, there is talk about eating local, low fat, organic healthy foods. While I still think that is a good goal to strive for, after an evening with my 18 month old who cried, pouted, begged, and screamed almost the entire night, I say to all other moms out there - if you served anything that resembled a meal with the five food groups, you are doing OK in this nutritionist's world.

Often times as moms we feel guilty for not doing more for our children. So, on those days that are challenging, I encourage you to be proud of what you did right. Therefore, tonight I am proud that in between tantrums I was able to reheat the Pennsylvania BBQ, put it on a bun (it was a wheat bun), heat canned peas, serve the drained mixed fruit, and pour a glass of milk to serve a homemade meal that had all five food groups.

This post is to all moms who are trying to do the best they can. Keep up the good work.

A major focus of this blog is eating local foods. We hope over the past few months you have read about what are local foods and different ways to eat locally. If you are still not quite sure about how to do it, read Robert Gardner's article in the Chicago Tribune about his experience with eating local or check out his blog. Not only does he describe using food from local farmers, but he also describes ways to seek out local food in the grocery store.

With the economy on a downward slide, more and more people are seeking assistance to pay for the basic necessities, such a food and shelter. Food stamps are one way for people to seek assistance. In recent years, more and more people have signed up for food stamps due to job losses and changes in economy.

However, did you know that the average person who applies for food stamps gets $21 a week? What would you buy with $21 a week? Being an expert in food shopping, I know off the top of my head you can get rice, beans, canned fruits and vegetables, and some plain oatmeal. Most of these items require skill in cooking and creativity to making the meals exciting and good tasting. Unless you are a "foodie," most people do not have these basic cooking skills and often come up short.

Therefore, I encourage you to take the challenge. See how Chicago Alderman Leslie Hairston did on her $21 week challenge. Others in Congress have taken up the same challenge to highlight the need for funding. With the cost of food rising, our food dollar can no longer purchase the same amount. Currently there is a push to put more money in the Farm Bill for Food Stamps. Stay tuned to see what happens.

If you or someone you know needs assistance, in Illinois you can visit a Family Community Resource Center to apply or find out more information online.

After lunch, do you feel like you don't have enough energy? Perhaps what you ate for lunch is weighing you down. Larger amounts of food and foods that contain more calories require more from your body for digestion. So instead of giving you energy to type up that quarterly report, all your body wants to do is rest and concentrate on the food you just ate.

To help with that post-lunch fatigue, here are a few ways to lighten up your lunch and say hello to a more productive afternoon.

Eat smaller portions

Instead of loading up on the value meals and the jumbo sizes, try the smaller lunch combos. Many places sell lunch specials that link together items that are smaller in size. Try the half a sandwich with a side salad or soup and salad combination. If you bring your own lunch from home, don't feel like you have a eat all of last nights leftovers. Break apart portions into a more manageable size.

Choose items that are lower in fat and calories

Fried foods, cream sauces, cheesy dishes, and rich pastries all have a lot of fat and calories. These types of food will take longer to digest and may contribute to the sluggish feeling. Choose leaner meats like turkey, chicken, and fish that are baked or broiled. Eat more fruits and vegetables. You can add these to soups, salads, sandwiches, or eat them raw. Choose breads and side dishes with more whole grains like whole wheat bread and brown rice. If you are a freezer meal type of person, look for items that are lower in sodium, fat, and calories.

Select healthier side dishes

For most of us a sandwich or small lunch entree is not enough. When turning to the side items, make your choices wisely. Choose lower calorie items like fruit or vegetables. Baked chips, a pasta salad with veggies, or a side salad are also better choices. If you must satisfy your sweet tooth, choose items that have fruit or whole grain, like an oatmeal raisin cookie.

Have you ever thought about how the produce makes it to the local farmers market near you? Often it is from a small farmer living on the edge of the suburbs who fights traffic, rising gas prices, and mother nature. Through the farmers dedication people in urban areas have had access to outstanding fresh produce. However the demand for local produce has risen so dramatically, that there are not enough farmers to supply the Chicago area.

However there are solutions to this growing problem. Read more in Medill Reports from Northwestern University.

After of week off from discussing food shopping, we are back for the third and final part of the food shopping series. This week I wanted to address whether a deal was really a deal.

Coupons

Coupons are a good deal if you already use that brand or if using the coupon gives you a lower price than the brand you usually buy. For example, say you have a coupon for $.50 off the brand name cheese, but you usually buy store brand cheese which is regularly priced $1.00 cheaper than the brand name. In this case, the store brand is still cheaper than using the coupon with the brand name. Overall, I have found that coupons are best for things you usually buy. Don't buy something you wouldn't normally buy just because you have a coupon.

Sales

Sales are usually great and I am so happy when I find one. However, here are a few things to remember about sales. First, if the sale is 10/$10, you don't have to buy 10 items to get the sale price unless it states you need to buy 10. Most of the time, this type of sale will allow you to buy one item and calculate the sale price based on one. However, 1/$1 does not make an appealing sign, so that is why they put 10/$10. On these sales, watch for the fine print.

For sales that are buy one get one free, make sure you can use the items. If the items end up spoiling, you did not really save any money. Watch the fine print on these sales too. Sometimes they place a limit on how many items you can buy.

Lastly, know the average prices of items you buy frequently. What is the regular price for an item, what is the best sale price you can get the item for, and what is the average sale price? For example, at an average grocery store, grapes are regularly priced $3.99/lb. The best price I have seen is $.99/lb. when they are in season. Throughout the rest of the year, they do go on sale between $1.99-2.99/lb. Armed with this information, you can decide when you want to buy grapes. To me, $2.99/lb is not a very good deal, even though it is technically on sale.

I hope you have enjoyed this mini series on shopping. Remember, the more information you have before you go shopping, the better experience you will have and hopefully the more money you will save.

With all the hearts and expressions of love on Valentine's Day, it is a good time to think about your own heart. Have you been doing what you can to keep your heart healthy?

Heart disease is the number one cause of death in both men and women. Do you know if you are at risk?

The more items you answer YES, the greater your risk.

• Do you smoke?
• Are you overweight?
• Do you have high cholesterol? (Total Cholesterol over 200)
• Do you have high blood pressure? (Greater than 120/80)
• Do you have poorly managed Diabetes?
• Do you get too little exercise?
• Do you have a high stress level?

If you find that you are saying yes to these items, the good news is that you can take steps lower your risk. You can take steps to stop smoking, be more physically active, and to lower your cholesterol, blood pressure, and weight. Don't be afraid to start today. The American Heart Association has a lot of information to help you get on track.

On this Valentine's Day, spread the heart health message with ones you love and keep sharing all month long as February is American Heart Month. For those of you with special women in your life, check out Go Red for Women.

This week we continue our conversation about saving at the grocery store by discussing the shopping list. Do you bring a shopping list when you go to the grocery store? One of the things to remember is that a shopping list is only as good as you make it. So, here are a few things to think about as you are making your list.

What is on sale?

As you are making a shopping list, it is a good idea to look at the sales paper. Perhaps there are non-perishable items that you use all the time that are on sale. It is a good idea to buy extra of those items so you can take advantage of the best price. Also you might want to plan meals that use items that are on sale.

What foods are you going to need for the week?

Once you know what is on sale, it might be a good idea to think about what meals you are going to serve for the week. What ingredients do those meals call for? Do you already have some of those foods in the refrigerator and pantry? What foods do you need to use up before they spoil and what foods do you need to buy to complete the meal? Taking a regular inventory of what you have and what you need could help reduce waste and save a lot of money.

One of the things that I have been guilty of when planning my week is forgetting about special occasions. Is there a party this weekend, do I need to bring snacks to the daycare, or are friends coming over? Make sure you think of everything that you may need so you don't have to go back to the grocery store again.

Did you run out of anything?

Often times when you run out of something you forget about it when you are making a list. Those things that you use almost everyday, but you buy so infrequently like salt, pepper, and seasonings are things that are often overlooked. A good idea is to keep a running list on the cabinet or refrigerator where you can write down things as you run out of them. That way when you are about to go to the store, you already have those things written down. If you don't remember to write it down when you run out of it, make sure you check for these items when you are making your list.

Lastly, once you have a well checked and well planned list, when you get to the grocery store, make sure you stick to it. One of the biggest ways to spend more money than planned is by buying things that were not on your list. If you know that you have a compulsive streak, make a deal with yourself and say you can only buy 2 to 3 items that are not on your list. At least you will be limiting yourself and not feel deprived.

Hope to hear from you on how your shopping has been successful.

As tax season nears, it may be a good time to look at your overall budget. Usually people find that a large part of their budget is spent on food. Do you know how much you really spend on food each month? If you find that you are spending more than you like or just want to find ways to spend less, follow my blog for the next few weeks as we talk about ways to save at the grocery store.

One way to start to save is by buying store brand or those products know as "generic". Often these products are exactly the same as the brand name, but usually cost less. However, I have had friends tell me that they think generic or the store brands have different ingredients or taste different. Over the years I have tried to investigate the generic versus brand name debate. On most occasions, I can't tell the difference. However I encourage you to try it for yourself. If you usually by the brand name, try doing a side-by-side comparison.

When making the comparison, here are a few things to look for:

Ingredients: Are the ingredients the same? Somewhere on the box all the ingredients in the product are listed. They are listed from most ingredients to least. Popular ingredients to look for are sugar, sodium, and fat. Sometimes a generic may use a different type of sugar or fat, but the results are probably minimal. Just as a reference, sugars usually end in –ose (like fructose or sucrose), fats have the word oil or gly in the name (like glyceride), and sodium is listed as salt or sodium.

Nutrition Facts: Does the product have the same nutrition? Again, look at the grams of fat, sodium, and sugar per serving. Are these numbers similar?

Appearance: Does the product look the same? This is the area that I find the most difference. Sometimes the generic or store brand may be a little smaller or it doesn't whip up the same way. In this case, you have to ask yourself, how much does it matter to me if the product looks slightly different? Most of the time, it probably won't matter.

Last week I was at the grocery store and had to decide between brand name or generic mandarin oranges. The generic were a lot cheaper, but I wanted to make sure the nutrition was the same. Turns out the brand name oranges had more sugar in it. It was a total win win by buying generic, less sugar and less cost!

I am always looking for a good buy, so email me with your generic and store brand successes.

You might have heard many people talking about "going green". The green concept is practicing and doing things that are more environmentally friendly. We have been talking a great deal about one green concept lately by eating more locally grown foods. Well there are many other ways to "go green" around our house and especially in the kitchen.

One of my biggest problems is the amount of plastic bags that I accumulate from shopping. While I try to reuse them for taking my lunch to work and as trash bags in my smaller trash cans, I still have a lot of them and ultimately they go into the garbage. There are a few stores that will take them back and recycle them, but many stores have stopped doing that because people were returning bags with garbage in them. So, to help reduce the amount of plastic bags I have, I am going to purchase some reusable canvas bags. Many of the area grocery stores are even selling them for a dollar.

The idea of the reusable bag is simple. When you go to the grocery store, bring your reusable bags with you. Ask the bagger to bag your groceries and other purchases in the bags you brought. When you get home, you don't have to worry about what to do with all the plastic bags. You just fold up your reusable bags and store them until the next time you go shopping.

A few colleagues from University of Nebraska-Lincoln in Lancaster County, Alice Henneman and Lorene Bartos, have come up with a few other ideas for "going green" while grocery shopping.

1. Size matters. When choosing between a large container and several small containers that add up to the same volume: Consider whether buying the large container would serve the same purpose and save you money? For example, do you really need to buy individual boxes (and more packaging) of juice if they all are drunk in the same week and at your kitchen table?
2. Gotta have a plan! Plan ahead and shop less often for groceries or shop in conjunction with other errands taking you near a grocery store. The result is a reduction in the use and cost of fuel needed to transport food.
3. Practice the 3 Rs. Produce less waste AND save money by practicing the 3 Rs of reduce, reuse and recycle.
   
   Here are three examples in relation to throwing away leftover food. Not only does tossing leftovers waste money, it also wastes the energy resources and packaging materials associated with the tossed food.
   • Reduce the amount of leftover food tossed by serving smaller portions of foods that frequently produce leftovers OR ...
   • Reuse leftovers by serving them again in a day or two or freezing them for future use, OR ...
   • Recycle leftovers into a different type of meal; for example – add that extra rice to a soup the next night.
4. Don't be a "spoil"-sport. Throwing away spoiled food is related to tossing leftovers. Reduce the amount of spoiled food that gets tossed through such practices as:
   • Read labels for "use by," "expiration," or "best if used by" dates.
   • Refrigerate and freeze foods at recommended temperatures -- 0 degrees F or lower for freezers and 40 degrees F or lower for the refrigerator section. An appliance thermometer assures your refrigerator/freezer is maintaining these temperatures.
   • Follow recommended storage times for foods. For example, some containers may specify a recommended time frame in which to eat a food after it is opened.
   • Avoid buying so much food in bulk that it spoils before you can use it.
5. Drink to this. Buy a reusable water bottle and fill it with tap water. Your investment soon will pay for itself.
6. Bulk it up. Some products purchased at the grocery store, such as hand soap, can be purchased in big bottles that are used to refill a smaller bottle size. Reduce the cost and the packaging by refilling the smaller bottle.

Hope the next time you go to the store, you can be more GREEN!

Since we began the conversation on eating locally grown foods, have you wondered about where you could get more locally grown foods? One way is to support a local farmer. In exchange for monetary and/or labor support, the farmer usually will share the crops that have been grown. This concept is known as Community Support Agriculture.

Community Supported Agriculture (CSA) works by people giving a farmer financial support in the winter and spring months to purchase needed supplies for the growing season. Throughout the growing season, some farms accept or require labor support. When the crops are harvested, the farmer then shares what was grown to those who have provided support.

Most farms calculate the costs they need for the season and have minimum pledges of support they accept. In return of your investment, you receive a certain amount of product. However, since farming depends on nature, there is no guarantee that you will receive exactly what was outlined in the agreement.

Most CSA's grow fruits and vegetables, but you can also get meat, flowers, dairy products, and herbs, depending on the farm.

If you are interested in learning more about Community Supported Agriculture, there are many great resources at the United States Department of Agriculture, National Agriculture Library.

In Northern Illinois there are several farms that are part of CSA. Check out Local Harvest to find a farm near you. If you are interested in joining a CSA, now is the time to sign up. Be sure to watch for notices on the farms websites or call the farms directly. Some farms sell out early.

Strategies for building locally based food systems in Illinois communities

A one-day workshop for anyone interested in strengthening their community and its economy by creating a vibrant local food system . . . including economic development directors, agricultural producers, landowners, elected and appointed officials . . . all are invited!

You have a choice of TWO dates at TWO locations for this one-day workshop:

February 11^th, 2008 Starved Rock Lodge State Park, Utica Illinois

or

February 13^th, 2008, University of Illinois Springfield, Illinois

There is growing interest in community or locally based food systems among a variety of key players in the food system (producers, consumers, non-profit organizations). Farmers' markets are on the rise and many consumers want to know where their food comes from. This workshop will introduce a newly developed resource guide on building local food systems for both rural and urban communities. This "how to" process outlines, step by step, how to encourage a local food system and provides Illinois examples of success. Participants will learn to:

1) Assess the state of the food system in their region,

2) Access existing knowledge about local food system activities and initiatives in Illinois,

3) Identify activities and projects that can help communities get started in building a locally based food system, and

4) Explore roles for stakeholders in the food system.

The cost is $30 per person and covers lunch (featuring local food), snacks and beverages and a copy of the Resource Guide, "Beyond the Farmers' Market: Planning for Local Food Systems."

Registration is limited to 40 at each site, so please register soon. Deadline to register is FRIDAY, JANUARY 25, 2008.

To register, contact: Dee (Laboratory for Community and Economic Development staff) at 217.244.0120 or deedavis@uiuc.edu There is also more information and a registration form on the Nutrition and Health section of this website.

One of the best gifts I received over the holidays was a homemade family cookbook. This was the best cookbook I have received to date. Not only are the recipes good, but it also looks very good. The family that developed it typed up the recipes and then sent it to a company that formatted and printed the cookbook. It is so well done that I had to share with everyone the idea. If you are thinking about making a cookbook, using one of these companies is well worth it. Thanks to my mother in law for the gift!

The buzz of the holidays has caught up with me, but this week What's in My Cart returns. There is a wide variety of produce available. However, there are consistent good buys on oranges, apples, pears, and grapefruit. You will also see deals on broccoli, cauliflower, and avocado.

Throughout the winter, watch as a wide variety of produce becomes available. Thanks to growing produce indoors and in greenhouses, we have seen more variety all year around. However, they are often in a smaller quantity which is why it may not be available in all stores.

After this weekend and the pending snow in the forecast, it seems like winter is definitely here. When the cold winds of winter blow is when you start to look for recipes that are going to help keep you warm. Here are a few recipes to warm your taste buds and your insides.

Hot Cocoa

Ingredients:

1 cup nondairy creamer

1 cup nonfat dry milk

1/2 cup unsweetened cocoa

1 cup sugar

Instructions:
1. Mix ingredients.
2. Store in airtight container.

To Serve:
1. Spoon 3 heaping Tablespoons Hot Cocoa Mix into mug.
2. Add 3/4 cup boiling water.
3. Stir.

Variations:
1. Raspberry: add 1 teaspoon unsweetened raspberry drink mix.
2. Mocha: add 1/4 cup instant coffee.
3. Mexican: add 1 teaspoon ground cinnamon.
4. Sugar-Free: substitute 15 envelopes aspartame sugar substitute for 1 cup sugar.

Winter Crisp

Ingredients:

FILLING –

1/2 cup sugar
3 Tablespoons all-purpose flour

5 cups unpeeled, sliced apples

1 cup cranberries or raisins

TOPPING –

2/3 cup rolled oats

1/3 cup packed brown sugar

1/4 cup whole wheat flour

2 teaspoon cinnamon

3 Tablespoons margarine, melted

Instructions:
1. Preheat oven to 375 degrees.
Filling
1. In a medium bowl, combine sugar, flour, and lemon. Mix well.
2. Add apples and raisins/cranberries. Stir to mix.
3. Spoon into a 6 cup baking dish.
Topping:
1. In a small bowl, combine oats, brown sugar, flour, and cinnamon.
2. Add melted margarine. Stir to mix.
3.Sprinkle topping over fruit filling. Bake in oven for 40-50 minutes or until filling is bubbly and top is brown

Spicy Oatmeal Cereal

Ingredients:

CEREAL MIX--

3 cups rolled oats, quick-cooking

1 cup dried apples, chopped

1 teaspoon cinnamon

1/4 teaspoon nutmeg

For Preparation:

2/3 cup Spicy Oatmeal Mix

1/2 cup apple juice

1/4 cup water

Instructions:
Microwave:
1. Place liquids in cereal bowl.
2. Heat to boiling in microwave.
3. Stir in oatmeal mix.
4. Cook uncovered, at high power for about 30 seconds. Time will vary for different microwaves.
5. Stir and let stand for one minute.

Stovetop:
1. Increase apple juice to 2/3 cup.
2. Increase water to 1/3 cup.
3. Heat liquids to boiling in saucepan.
4. Add oatmeal mix and stir.
5. Reduce heat, cook 2 minutes, stirring as needed and serve.