For theNovember Lesson -Pat Hildebrand will be here to give us a lesson on "Schemes, Scams & Flim-Flam". She will begin after the HEA Board meeting at 10 a.m. on Tuesday, November 7. Why not come out for the Board meeting and stay for the lesson? It will be a fun morning! Go ahead and invite a friend along. It should be an interesting lesson! This is free and open to the public!

You are invited to the

ANNUAL HEA LUNCHEON & BAZAAR

Friday, November 17, from 9 a.m. to 1:30 p.m. at the Robinson Community Center

MENU:

Chicken & Noodles Dinner - (mashed potatoes, green beans or carrots, and a homemade roll – choice of 2 vegetables and drink for $6.00)

Bowl of Chicken & Noodles - (with drink $3.00)

Sloppy Joe Sandwich & Chips

Homemade Pies & Cakes $1.50

Coffee or Tea

It is a lot of F-U-N!!!!

Every HEA newsletter can be found on our website. So, if you happen to need information and cannot locate your newsletter, go to: web.extension.uiuc.edu/crawford/

Click on Children, Family & Seniors, and then click Senior Citizens Newsletter.

More potatoes are eaten around the world than any other vegetable, about 140 pounds per person per year. Unfortunately more than 60 percent of that amount is in the form of French fries or snacks that have unhealthy fats and lots of sodium.

Potatoes can be a healthy addition to the diet depending on how they are prepared. Baked potatoes are a good source of several nutrients. Four-ounces of plain baked potato with skin has 133 calories, 3 grams protein, 3 grams fiber, 510 milligrams of potassium as well as 25% of B6, 17 % of vitamin C and 21% of iron needed each day. Potatoes contain no cholesterol and only a trace of fat.

Choosing and Storing Potatoes – Look for clean, smooth, well-shaped potatoes, free of sprouts. Potatoes should feel firm and skins should be free of cracks, wrinkles or dampness. The best storage area is cool (45° to 50° F), dark and dry. Light and warmth encourage sprouting. Do not refrigerate, this will turn the starch to sugar giving them a sweet taste. Store potatoes in a brown paper or perforated plastic bag. Check occasionally and remove any that have sprouted, softened or shriveled. Mature potatoes will keep for up to 2 months.

Preparing Potatoes – Potatoes can be prepared in many ways. First wash and scrub each potato under running cool water. Dry thoroughly. Baked potatoes are very versatile and may be used as a main course or side dish.

Oven Baked – Heat oven to 425°F. Pierce potato in several places to allow steam to escape. Place potato on oven rack or baking sheet. Bake 40 to 55 minutes or until tender when pierced with a fork. The number of potatoes being baked does not change the baking time. To bake in less time, cut a medium-sized potato in half lengthwise, brush cut sides with vegetable oil. Bake, flat sides down, on well-greased baking sheet at 375°F for 25 to 35 minutes or until tender. For a softer skin, lightly rub the potato with oil or softened butter before baking.

Microwave Baked – Pierce 1 potato several times to allow steam to escape. Place in microwave oven: microwave on high (100% power) until tender. Turn potato over halfway through cook time. For medium-size potatoes, microwave 4 to 4-1/2 minutes. For larger potatoes, microwave 5 to 9 minutes. Allow potato to stand in microwave 1 to 2 minutes to finish cooking.

Baked Potato Variations

Chili-Topped – Top split baked potato with heated prepared chili, homemade or canned. Sprinkle with shredded cheese and chopped green onion; add a dollop of sour cream.

Ham and Cheese Melt – Fill split baked potato with strips of cooked ham, sprinkle with shredded cheese and microwave until cheese melts.

Vegetable Filled – Fill split baked potato with chopped vegetables, cooked or raw. Top with shredded cheese and microwave until cheese melts. Clean chopped raw vegetables or cooked leftover vegetables may be used. Chopped broccoli with cheese is especially good.

Low-fat toppings – Reduced fat or fat free sour cream, cream cheese, or plain yogurt make good toppings. Your favorite salsa makes a good topping; if you like, you could add a small amount of shredded cheese.

BAKED POTATO SOUP

2 T. butter, margarine or vegetable oil

2 T. flour

1-1/2 c. skim milk

2 large potatoes, baked

1/3 c. sour cream

Mix together butter or oil and flour, cook over low to medium heat. When slightly thickened, gradually add milk and continue cooking until thickened. Peel and cut up baked potatoes. You may want to mash some of the potato. Add potatoes to the milk mixture. Blend in sour cream.

Serve hot. Serves 2. Nutrition information per serving: 320 calories, 15 g fat, 5 mg cholesterol, 115 mg sodium, 37 g carbohydrate.

Sweet Potatoes

For variety, don't forget the Sweet potato. It may be baked in the oven or microwave oven following the directions above. Nutritionally it is similar to the white potato, but a 4 ounce serving will also provide 100 % of the vitamin A needed for the day. Baked sweet potatoes are delicious plain or may topped with a small amount of brown sugar and sprinkled with ground cinnamon or nutmeg.

- Barbara Farner, Extension Educator

QUICK CHICKEN AND DUMPLING SOUP - Heat one can of chicken broth until it boils in a medium saucepan. Mix 2 cups of baking mix with 2/3 cup of milk. Spoon dough into the boiling soup and cover. Reduce heat to a simmer and cook for 12 to 15 minutes.

OVEN RICE PILAF

1-1/4 cups rice 2 green onions, chopped
1/4 cup fresh parsley 2 ribs celery, chopped
1/2 cup (1 stick) butter
8 ounces fresh mushrooms, cut into halves
2 (10 oz.) cans beef consommé

Pour the rice into a baking dish. Sauté the green onions, parsley and celery in the butter in a skillet until the green onions and celery are tender. Spoon the green onion mixture over the rice. Add the mushrooms and consommé to the rice mixture and mix well. Bake, covered, at 350° for 30 minutes and stir. Bake, covered, for 15 minutes longer or until the rice is tender, stirring as needed.

CROCK POT DRESSING

2 c. each onion and celery - sauté in 2 sticks butter
Cube a 20 oz. loaf of white bread (add a little cornbread if you wish)
1 can of chicken broth (large size)
3 eggs (beaten)
Combineall ingredients and cook in crock pot
for 3 hours.

MOUND BARS

1/2 c. butter 3 eggs, beaten
1 c. chopped nuts 1-1/4 c. sugar
1 c. flour 1 T. cocoa (Optional)
7 oz. coconut, flaked
1 (14 oz.) can sweetened condensed milk
1 (12 oz.) package chocolate chips, melted
Preheat oven to 350°.Mix butter, eggs, nuts, sugar, flour and cocoa together. Pour ingredients into a 9 x 13 glass pan and bake for 25 minutes.Combine coconut and milk and spread over first layer.Bake again for 10 minutes. Spread melted chocolate chips over bars and bake for 5 minutes.Chill before cutting. Yields: 24 squares.

PUMPKIN CHIFFON PIE

2-3/4 cups cold skim milk

2 packages (1.5 ounces each) instant sugar-free vanilla pudding mix

1 can (15 ounces) solid-pack pumpkin

1 teaspoon ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1 reduced-fat graham cracker crust (9 inches)

Light frozen whipped topping and additional cinnamon, optional

In a mixing bowl, combine milk and pudding mix. Beat for 1 minute (mixture will be thick). Add pumpkin and spices; beat 1 minute longer. Pour into pie crust. Cover and refrigerate for 2 hours or until firm. If desired, garnish with whipped topping and sprinkle with cinnamon. Yield: 8 servings. Nutritional Analysis: One serving (without garnish) equals 217 calories, 684 mg sodium, 1 mg cholesterol, 42 gm carbohydrate, 4 gm protein, 3 gm fat. Diabetic Exchanges: 2-1/2 starch, 1/2 fat.

CINNAMON STICKY BUNS

3 tablespoons butter, melted
1/3 cup firmly packed brown sugar
1/3 cup pancake syrup
3/4 cup chopped pecans
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 can (11.3 oz.)refrigerated dinner rolls (8 rolls)
Mix butter, sugar, syrup, pecans, cinnamon and vanilla extract in 9-inch round baking pan. Arrange rolls in pan with sides touching.

Bake in preheated oven as directed on package or until rolls are golden brown. Immediately invert pan onto serving plate; remove pan. Spread any remaining topping from pan over rolls. Serve warm. Makes 8.

MAKE YOUR OWN LOW-FAT CREAMER - Mix skim or low-fat liquid milk with nonfat dry milk powder in a jar with a lid. Keep in the refrigerator and shake well before using. This is called "skim-cream"!