The Palestine Public Library has chartered a bus to Columbus and Nashville, IN, Thursday, May 10. First stop will be Columbus, IN, which is ranked #6 in the U.S. for architecture innovation & design. The city has public art by renowned artists and nationally recognized gardens and landscaping, which includes an amazing park system. Following time spent on your own, the bus will stop at Nashville, IN, for more shopping, dining, etc., on your own.

The cost is $25 per person, non-refundable, (cost of meals and spending money not included). 1^st Robinson Savings Bank is co-sponsor. For more information or to reserve a seat, contact the Palestine Public Library at 618-586-5317.

Bev Combs will be at the University of Illinois Extension Office to give a lesson on "Fiber for You – Whole Grains in Your Diet". She will begin at 10 a.m. on Tuesday, February 13. Why not come out for the lesson? Go ahead and invite a friend to come along. It will be a fun morning! The U of I Extension office is located (2nd floor) of the Commercium Building, across from the Daily News at 301 South Cross Street.

Today you can find "organic" products to meet your every need – from shampooing your hair to feeding your pets. The market continues to grow each year, with about 39% of Americans buying organic goods.

While some studies have shown that organic crops contain higher levels of certain antioxidants, vitamins, and minerals, there is still much that is not known about potential nutritional benefits of organic agriculture. However, there are some "organic" rules.

Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Organic food is produced without using most conventional pesticides, fertilizers made with synthetic ingredients or sewage sludge, bioengineering, or ionizing radiation.

Before a product can be labeled "organic," a government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards. Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.

The USDA also has strict labeling rules:

• Products labeled "100% organic" must only contain organic ingredients; they can display the USDA organic seal.
• Products labeled "organic" must contain at least 95 percent organic ingredients and can carry the seal also. Remaining ingredients (excluding water and salt) must be nonagricultural substances on an approved list, or nonorganically produced products not available commercially in organic form.
• "Made with organic ingredients" means the processed food products contain at least 70 percent organic ingredients. However, the USDA seal cannot be used.
• Processed food products containing less than 70 percent organic ingredients can list those specific ingredients, but cannot call themselves "organic."

Canned fruits and vegetables are not only quick, convenient and inexpensive, but also nutritious. Fruits/vegetables for canning are picked at the peak of maturity and are processed within hours of being picked. This helps to keep a fresh flavor and retain most of the vitamins and minerals.

Nutrition - Researchers have looked at the nutritional value of canned foods and have found that there is very little nutrient loss. A study at the U of I found that some canned foods were even more nutritious than fresh. Canned salmon, for example, has more calcium than fresh salmon because the small bones are softened enough to be eaten. The biggest differences between canned and fresh foods result from the salt and sugar that are sometimes added to canned foods. Up to 40% of the sodium from the added salt can be removed by draining and rinsing the vegetable under cold running water. There are more low-sodium or sodium-free canned foods available. To avoid added sugar look for fruit packed in water or juice or drain well the fruits packed in syrup.

Using canned fruits and vegetables can really help you to include in your meals each day the 2 to 2-1/2 cups of vegetables and 1-1/2 to 2 cups of fruits recommended by MyPyramid.

Taste - A study of 12 common recipes prepared in two versions one using canned foods and one using fresh foods was conducted at the University of Massachusetts. The dishes were rated on taste, appearance, aroma, texture and nutrition, the canned versions did very well and were usually liked as much as those prepared with fresh foods.

Safety and Convenience - Keep canned food on hand in case of an emergency or if you are unable to get to the grocery store. Canned food will stay safe and tasty for at least a year. Store canned foods in a cool, dry place. Be sure to check cans before you use them. To avoid food poisoning never use cans that are rusted, leaking, deeply dented or bulging. After canned food has been opened it should be stored covered in a food safe container in the refrigerator and used within 2 to 3 days.

Here are some ideas to use canned foods:

• Keep canned fruits and single-serving juices in the refrigerator ready to eat.

• Add rinsed and drained canned beans and vegetables to salads, soups or casseroles.

• Canned tuna is a fast nutritious meal as a

salad or part of a casserole.

• For a quick salad combine several drained canned vegetables and toss with your favorite salad dressing.

- Barbara Farner, Extension Educator

THREE-BEAN SALAD

1 (16 oz.) can cut wax/lima beans, drained

1 (8 oz.) can cut green beans, drained

1 (8 oz.) can red kidney beans, drained

½ cup chopped onion

½ cup chopped green sweet pepper

½ cup vinegar

¼ cup salad oil

2 tablespoons sugar

½ teaspoon dry mustard

Combine beans, onion, and sweet pepper in a bowl. For dressing combine vinegar, oil, sugar, and mustard, mix well. Pour over vegetables; stir. Cover and chill for at least 4 hours, stirring frequently. Serves 6.

EASY CHICKEN SOUP

1 cup chicken broth

1 cup water

½ cup cooked chicken, cubed

2 carrots, peeled and diced

1 cup frozen peas

¼ cup quick cooking barley

½ teaspoon Italian seasoning

Bring broth and water to simmer, add the carrots, cook for 5 minutes. Add the peas, chicken and barley, simmer until vegetables are tender and barley is cooked (15 – 20 minutes). Add seasoning and cook 5 minutes more. Serves 2.

Nutrition information per serving: 280 calories, 2 g fat, 50 mg cholesterol, 370 mg sodium, 39 g carbohydrate, 10 g fiber, 26 g protein.

CHICKEN CORDON BLEU CASSEROLE - Prep: 12 minutes

1 lb. red potatoes, cut into 1-inch chunks

1 pound chicken-breast tenders

1 bag (12 ounces) broccoli florets

1 can condensed cream of chicken soup

8 oz. cooked ham, cut into 1/2-inch chunks

1 cup shredded Swiss cheese

1/2 cup milk

2 tablespoons chopped fresh parsley leaves

1 garlic clove, finely chopped

Preheat oven to 350°. Meanwhile, in microwave-safe large bowl, place potatoes and 2 tablespoons water. Cover bowl with waxed paper and microwave on High 3 to 4 minutes or until potatoes are fork-tender, stirring once. Add chicken and all remaining ingredients to potatoes and toss to mix well. Transfer mixture to 13x9 glass baking dish. Bake casserole, uncovered, 50 to 55 minutes or until chicken loses its pink color throughout and cheese begins to brown.

Nutritional information: About 375 calories, 37 g protein, 24 g carbohydrate, 14 g total fat (7 g saturated), 3 g fiber, 93 mg cholesterol, 1,050 mg sodium.

COCONUT MACAROONS

2-1/2 cups flaked coconut
1/3 cup all-purpose flour
1/8 teaspoon salt
2/3 cup sweetened condensed milk
1 teaspoon vanilla extract
In a bowl, combine the coconut, flour and salt. Add milk and vanilla; mix well
(batter will be stiff). Drop by tablespoonfuls 1 inch apart onto a greased
baking sheet. Bake at 350° for 15-20 minutes or until golden brown. Remove
to wire racks. Yield: 1-1/2 dozen.