In an increasingly unsettled world, it may seem like listening to the evening news or reading the daily paper exposes you to more information about violence than you ever wanted to know. Troops in the Middle East, car bombings in highly populated neighborhoods, evidence of global nuclear power expansion and threats of terrorist activities world wide can often make one wonder if world peace can ever be a reality. We may feel uncomfortable, but we probably still feel pretty far removed from the realities of these violent acts. You may want to think about that again.

According to Patti Faughn, University of Illinois Extension Family Life Educator, abuse happens every 13 seconds in America. Child abuse happens in our houses and apartment buildings, in our cars, supermarkets and playgrounds. In the heat of an angry moment, otherwise rational parents commit acts of violence against their children. Sometimes parents use fists and sometimes they don't lift a finger, just their voice. The violence of child abuse is not half a world away–it may be just next door or even inside our own families.

April is Child Abuse Prevention Month and University of Illinois Extension would like you to join in the observance of that month by becoming more aware of how important it is that we all know how to nurture and guide our future leaders as they grow. At some time or another we will all interact with a young child, come in contact with parents of young children, be asked for parenting advice or have the opportunity to model positive parenting skills.

You can learn more about nurturing and guiding children from several Extension publications available through the Macon County Extension Office or on-line at http://web.extension.uiuc.edu/state/; click on Home and Families to access all available materials.

Teresa Adams

Health Promotion Coordinator

March and April can sometimes bring cold and windy days, which mean meals to keep us warm. Meals to warm our tummies bring back visions of steaming bowls of soup and chowder.

Chowder, which some say dates back to when French soldiers were ship-wrecked off the New England coast, is a delicious entrée for winter gatherings, too. Many fast food chains and restaurants have added them to their menus and find they are a popular choice.

The original chowder was said to be a thick soup, usually milk-based and made with fish or shellfish, like clams.

Today, we have two variations. New Englanders like clam chowder made with milk, salt pork and diced potatoes. Manhattan-style chowder has tomatoes and other vegetables in a clear broth rather than milk-based.

In our central Illinois area where seafood was not as common, corn and potatoes were popular choices.

If you like chowders, but want to avoid some of the fat and higher cholesterol in some recipes, try this low-fat, low-cholesterol chowder from the United States Department of Agriculture. . .it's good!

Fish Chowder

1 pound haddock, fillet, fresh or frozen, without skin

1-1/2 cups potatoes, 1/4 inch diced

2 tablespoons onion, chopped

1 cup boiling water

2 tablespoons flour

2 tablespoons water

2 cups skim milk

1/2 teaspoon salt

Dash of pepper

1 tablespoon margarine or butter

Cut fish into 1-inch pieces. Add fish, potatoes, and onion to boiling water. Cover and simmer until potatoes are just tender, about 10 minutes. Drain.

Mix flour with 2 tablespoons water until smooth. Stir into milk.

Add milk mixture, salt, and pepper to fish mixture. Cook, stirring gently until thickened. Stir in margarine or butter. Serve immediately.

Yield: 4 servings, about 1 cup each

Nutritional Analysis Per Serving: 241 calories, 28 grams protein, 4 grams fat, 1 gram saturated fat, 22 grams carbohydrates, 67 milligrams cholesterol, 479 milligrams sodium.

Exchanges: 1 bread/starch, 3 very lean meat/protein, 1/2 milk, 1/2 fat.

Variation–Corn Chowder

Omit fish. Cook potatoes and onion in only 1/2 cup boiling water. Do not drain. Drain 12-ounce can vacuum-packed whole kernel corn. Use 2 tablespoons corn liquid in place of 2 tablespoons water. Add corn with milk.

Yield: 4 servings, about 1 cup each.

Nutritional Analysis Per Serving: 188 calories, 8 grams protein, 4 grams fat, 1 gram saturated fat, 32 grams carbohydrates, 2 milligrams cholesterol, 609 milligrams sodium.

Exchanges: 1-1/2 bread/starch, 1/2 milk, 1/2 fat.

Source: Jananne Finck, MS, RD

University of Illinois Extension

Healthy snacking can be a real challenge in today's hectic world. Often we can easily prepare some snacks ahead to meet that feeling for munchies between meals. Fruit, vegetables, and whole grain foods can offer some tasty options for healthy snacking.

Some suggestions from the U.S. Department of Agriculture include:

·Popcorn prepared with a skillet and small amount of oil, then seasoned with a small amount of salt and little butter, margarine or oil.

·Snack mix made with bite-size wheat, rice, corn, and bran ready-to-eat cereal with 1 teaspoon melted margarine. Add flavor with low-sodium seasonings such as garlic, onion or chili powder. Toast in oven.

·Dried fruits such as apricots, apples, raisins, prunes and figs. . .but be sure to watch amounts as 4 tablespoons of raisins is about 120 calories.

·Pita bread stuffed with chopped fresh vegetables seasoned with a low-fat or lite salad dressing.

·Raw vegetables like broccoli and cauliflower florets; zucchini and cucumber slices; green pepper rings; carrot and celery sticks; and cherry tomatoes.

·Fresh fruits–apples, apricots, bananas, cherries, pears, plums, peaches, melon wedges, oranges, grapefruit and pineapple cubes.

·Tangy yogurt cubes or popsicles. (Combine 6 fluid ounces of undiluted frozen fruit juice concentrate with 8 ounces of plain low-fat yogurt and freeze in ice cub trays. To make popsicles, freeze in small paper cups. Place a popsicle stick in center when mixture is partially frozen.)

·Celery stuffed with peanut butter or a low-fat cheese spread.

For more information on healthy eating, visit the U.S. government nutrition website at

www.nutrition.gov

or visit the University of Illinois Extension website at

http://web.extension.uiuc.edu

and click on Nutrition and Health.

Source: Jananne Finck, MS, RD

University of Illinois Extension

With spring holidays come Easter egg hunts for many youngsters. But safe food handling should be practiced if real eggs are used in the hunt.

When decorating eggs, the Food Safety Inspection Service (FSIS) with the U.S. Department of Agriculture, recommends the following points to prevent foodborne illness:

·Wash hands well before handling eggs at every step in preparation, including cooking, cooling, dyeing and hiding.

·Only use eggs that have been refrigerated, discard eggs that are cracked or dirty

·When cooking eggs, place a single layer in a saucepan. Add water to at least one inch above the eggs. Cover pan, bring water to a boil and carefully remove the pan from the heat. Let the eggs stand (18 minutes for extra large eggs, 15 minutes for large, 12 minutes for medium.).

·When decorating, FSIS/USDA starts to be sure to use food grade dyes. It's safe to use commercial egg dyes, liquid food coloring, and fruit drink powders. Handle eggs carefully to prevent cracking. Bacteria could enter the egg through cracks in the shell.

·Keep hard-cooked Easter eggs refrigerated until just before the hunt. Keep them fully chilled by storing them on a shelf inside the refrigerator, not in the refrigerator door.

·FSIS with USDA suggest having one set of eggs for decorating only and another set for eating.

During the hunt, hide eggs in places that are protected from dirt, pets, and other potential sources of bacteria. To prevent bacterial growth, don't let eggs sit in hiding places for more than two hours.

After the hunt discard any eggs that were cracked, dirty, or that children didn't find within two hours. Lastly, don't forget to place the eggs back in the refrigerator until it's time for supper.

For more information on egg safety, visit the FSIS website at:

http://www.fsis.usda.gov

NOTE: Plastic eggs are a good alternative to real eggs for the Easter Egg hunt. Children will delight in looking for plastic eggs and finding a surprise inside, such as a small toy or a piece of candy. Then real eggs stored safely in the refrigerator, can be the main attraction at mealtime.

University of Illinois Extension

Wrap small Easter candies or jelly beans in colored plastic wrap and hang from an Easter "tree."

Color code the Easter egg hunt. Assign an egg color to each child–even the littlest or slowest egg hunters won't end up with an empty basket.

Remember hard cooked eggs should not be left at room temperature for more than two hours. And hard cooked eggs will not keep forever in the refrigerator–plan on using within 3 to 5 days after cooking.

Maybe the best choice of eggs for egg hunts is plastic. They are fairly inexpensive, reusable, can be filled with treats if desired, will stand up to hard treatment by excited children tossing them in baskets and are not a food safety hazard.

Hard Cooked Eggs

Do you know that eggs really should not be boiled? Boiling eggs at a full, rolling boil makes the white tough and rubbery.

Here's how to do it:

·Cover eggs in pan with enough water to come at least one inch above the eggs.

·Cover pan and rapidly bring just to boiling.

·Turn off heat and let eggs stand in the hot water for 15-20 minutes.

·Take them out of that water and run cold water over them to cool them quickly.

·

Egg Salad

6 hard-cooked eggs, chopped

1/3 cup pickle relish

2 T. low-fat salad dressing or mayonnaise

1 T. prepared mustard

1/2 t. salt

1/4 t. pepper

Combine all of the ingredients. Mix well and chill. Use 1/3 cup of filling per sandwich.

Makes 6 sandwiches.

Potato & Egg Casserole

4 cups cooked potatoes, diced

6 hard-cooked eggs, sliced

1 can condensed cream of chicken soup

1 cup low-fat milk

1/2 t. salt

1/8 t. pepper

1/2 cup shredded sharp Cheddar cheese

1/4 t. dill seed.

Place potatoes and eggs in greased 2-quart casserole. Blend soup, milk and seasonings. Pour over potatoes and eggs. Top with cheese.

Bake at 375°F until hot and bubbly, about 55 minutes.

Makes 6 servings.

University of Illinois Extension

More than 16,000 American kids under age five fell out of shopping carts last year? This is twice as many as 10 years ago. At least half of the children suffered severe head injuries. Make sure you use the safety strap if your cart has one. New York State and Texas now require all new carts to have safety straps.

University of Illinois Extension

Keep pet cats inside, stop feeding strays, cook meat sufficiently and reconsider the way the veterinary profession and public health agencies think about the zoonotic pathogen Toxoplasma gondii are the recommendations of Milton M. McAllister, a professor of pathobiology in the College of Veterinarian Medicine at the University of Illinois at Urbana-Champaign.

Toxoplasma can infect most warm-blooded animals, as well as humans and birds. Domestic cats and some wild cats are the only animals that can transmit the parasite by shedding the organism in feces. Other animals become infected when they consume the organisms shed by cats. This method of parasite transmission is called fecal-oral, but it doesn't actually mean that feces are directly ingested. The organisms survive in soil long after feces have decomposed.

Dust contaminates paws, fingers, feedstuffs and water, ultimately leading to ingestion by animals and people.

McAllister and colleagues are beginning to work on a new vaccine, which, if successful, would be administered to cats orally, possibly incorporated into a treat. The vaccine would be used to prevent cats from shedding toxoplasma.

"Cats usually become infected with toxoplasma by ingesting an infected animal, or raw meat from an infected animal," he said. "So a cat gets infected by catching and eating mice or birds, or by eating meat scraps from such things as poultry, pork, lamb or game."

In his review, McAllister noted a long list of maladies made worse by toxoplasma infection in people with suppressed immunity, and he cited a growing list of studies that link problems in people whose immune systems are not impaired. Among the latter problems are fever, enlarged lymph nodes, weakness and debilitation, damaged vision, or multi-systemic infections with serious complications such as pneumonia and hepatitis. Toxoplasma also is a causative agent of encephalitis in AIDS patients.

People can get infections either by fecal-oral transmission–even through inhaling oocysts in dusty conditions–or by eating undercooked infected meat. Oocysts, the egg-like forms of a parasite, can survive for more than a year in soil, dust or water, McAllister said.

"Cats that remain indoors have a low potential to become infected if they don't have access to mice and if they are not fed raw meat or meat products," McAllister said. Owners can safely keep an indoor cat simply by practicing good hygiene with the litter box and washing hands after daily cleanings, he added.

Infected mice, he noted, show altered behavior, including being less aware of cats in an area, leaving the mice open to predation that renews the parasite's life cycle. Mice may not be the only creatures susceptible to behavioral changes from infections, he said.

"Evidence is mounting to link toxoplasmosis with schizophrenia or similar psychiatric disorders (in people)," McAllister wrote. "Recent studies from three countries found that schizophrenic patients had higher antibody levels to T. gondii than did matched control subjects."

He also cited older studies that used a toxoplasma skin test that "showed highly significant associations between toxoplasmosis and psychiatric disorders." Recent studies also have linked infections with reduced average intelligence.

Toxoplasmosis is the third leading cause of food-related deaths in the United States, behind salmonella and listeria infections. Exposure in the womb is considered one of the most common infectious causes of birth defects, mental retardation and visual problems worldwide, including industrialized nations. Studies in the last three years have estimated that toxoplasma has infected 25 percent of adult Americans, 40 percent of adults in the Netherlands and 70 percent in Jakarta, Indonesia.

Marine mammals also are at risk, possibly from cat-feces-contaminated surface water going into the oceans. He cited infections of seals, dolphins and sea otters.

Simply put, McAllister said, domestic cats should not be allowed to roam outdoors. The feeding of stray cats, he added, by cat protectionist groups , including some veterinary organizations that wish to spare homeless cats from the threat of euthanasia, unfortunately increases the spread of toxoplasmosis to wildlife, domestic animals and people.

If a practical vaccine to prevent cats from shedding toxoplasma organisms can be developed, he said, then its use could be made mandatory, similar to rabies vaccine laws in many states.

University of Illinois Extension

Egg cartons with the USDA grade shield on them must display the "pack date" (the day that the eggs were washed, graded, and placed in the carton). The number is a three-digit code that represents the consecutive day of the year (the "Julian Date") starting with January 1 as 001 and ending with December 31 as 365. Always purchase eggs before the "Sell-By" or "EXP" (expiration) date on the carton. After the eggs reach home, they may be refrigerated 3 to 5 weeks from the day they are placed in the refrigerator. The "Sell-By" date will usually expire during that length of time, but the eggs are perfectly safe to use. This date is not federally required, but may be State required.

University of Illinois Extension

Soup is the ultimate comfort food, dispensed like medicine by mothers around the world for generations. It looks like those moms knew a thing or two, because soup definitely has its nutritional advantages.

Not only can it be a hearty source of nutrient-rich vegetables, whole grains and legumes, often it can even help you to lose weight. Consuming soup as a first course in a meal helps reduce the calorie intake of the total meal because soup can help you feel satiated with a smaller amount of food.

Processed soup has been under fire in recent years because manufacturers have been stirring in too much sodium and fat. New types of healthier soups have since become available. Still with the growing number of products, it's becoming more confusing to wade down the soup aisle of the supermarket because of the ever-growing number of choices.

Can you tell how healthy a can of soup is by the label? Not necessarily! Carb-friendly soups can be anything but friendly. While a soup may be light in carbohydrates, it might be high in total fat and/or saturated fat. Food manufacturers know how to paint the product the way they want it to look.

So, what does a healthy soup label look like? If you need to reduce your sodium intake because of health reasons, then choose soups that have less than 300 milligrams per serving. If you are not sodium-restricted and simply want to eat healthier, soups with 400-500 milligrams of sodium per serving are good choices. And, even those are not so easy to find when regular processed soups hover in the neighborhood of 800-1000 milligrams per serving, some reaching as high as nearly 1700 milligrams per serving!

When it comes to trimming the fat in soups, choose broth-based over cream-based soups, as the latter can have more than 20% of the Daily Value for fat in a single serving. Look for those soups containing 5% or less of the Daily Value of fat. When soup packages call for additional milk during preparation, choose fat-free milk to improve the nutritional lineup, but be cautious. Many nutrition labels are based on what's in the package, not on what you may be stirring into the soup pot.

While you are on your quest for healthy soups, look for soups that contain the real thing–whole foods. Read the ingredients list, watching out for names that you can't pronounce. Dry soup mixes tend to be highly processed, containing few real food sources and lots of sodium. Look for soups that incorporate fiber-rich whole grains, legumes, and vegetables.

And soup is no longer relegated only to cans. You can find instant soup in pouches, soup starter mixes, frozen soups, and single-serving microwaveable soups you can eat on the go. Also, be aware of the listed serving size. A lot of times it is 1/2 cup, so if you consume the whole can, you have to multiply the nutrient amounts listed on the label by at least two or even more!

If you are weary of scanning the labels of processed soup products, why not stir up your own soup pot? Start with a can of low sodium broth or canned tomatoes. Mix in vegetables, leftover brown rice, spices, and herbs for a quick home-cooked soup that is packed with nutrition and low in fat and sodium. Then dig in and comfort your body and soul.

University of Illinois Extension

Commitment is the glue that holds relationships together. Many people stay married because they feel they have to. Families, children, finances and religious beliefs are all constraints that keep couples from ending a marriage. Sometimes married people stay together through rocky times because of reasons like these. This kind of commitment may mean staying together, even though you may not want to.

Dedication on the other hand, is the super-glue of marriage. Dedication is staying together because you want to. Dedication is devotion to a partner that requires sacrifices for the other's good, a sense of togetherness and a long-term view. "We are a team and will grow old together." According to Scott Stanley, in his book, The Heart of Commitment, the three important ingredients for dedication are choice, permanence and oneness.

Choice. Every day people make choices that impact their marriage. Dedicated couples consider how their choices affect their partner, especially in how to spend time, money and energy.

Permanence. Talking about a joint future, dreaming about what you will do when you retire, planning when you will have children, or when you will build the next house are examples of how couples build their vision of long-term togetherness.

When couples threaten to leave of get a divorce to win an argument, they lose much more than they gain. These threats destroy the long-term vision of the relationship.

Oneness. Maybe this should be called "we-ness." Dedicated couples see themselves as a team. They say, "whatever YOU need is important to ME." They understand if one has a problem, they both have a problem. This may not be a popular idea in a culture that screams, "ME FIRST". People who think in terms of "we" tend to be more dedicated and happy in their relationship.

Staying devoted in the choices you make, the vision you hold, and the future you build will help you keep or regain the benefits of a committed relationship.

University of Illinois Extension

Brushing Up on Tooth Brushing

Getting your child to brush his teeth regularly is a life-long habit. But young children do not understand the importance of this task. From the time the child has his or her first tooth, start teaching your child about good dental hygiene. Most good habits need to be formed early.

It is very important to take care of "baby" teeth. Decay in these teeth is unsightly and painful, and also being potentially harmful. Early decay can lead to infection and tooth loss that can affect the position of the permanent teeth.

Here are some tips to help your child develop good dental hygiene:

·When the first tooth appears, parents need to start working to keep plaque off the teeth. Wipe teeth and gums with a baby washcloth twice a day, or use a child's toothbrush to gently clean the teeth, Don't apply too much pressure because you can push the gums back and damage the teeth.

·When two teeth touch, floss your child's teeth each day. You must do this job for your child until she reaches about seven or eight years of age. Then you still need to do supervision and checking.

·Bottles at bedtime may be common, but fill the bottle only with water. Other beverages promote tooth decay.

·Let your child get used to a toothbrush early. Try putting a little toothpaste on the brush and let the child practice brushing.

·Take your child to the dentist by at least age two. You can prepare your child for this experience by playing dentist, and reading children's books about going to the dentist. Don't wait for a problem to occur before making the trip.

·An ideal place to have your child practice brushing is in the tub. Splatters, drools, and gargling messes will clean up easier.

·Make sure that the child can see in the mirror while brushing his teeth.

·Have several different colored toothbrushes and let your child choose the favorite color of the day.

·To encourage thorough brushing, use a time. The child can brush until the timer rings. Or pick a favorite song of your child's and have her brush for the length of the song. Two minutes is an ideal length of tooth brushing.

·Practice good hygiene yourself. Floss and brush together.

University of Illinois Extension

Healthy families enjoy being together. Family time doesn't have to be elaborate or expensive. The most simple activities will become the most important.

When children are asked, "What makes a happy family?" they respond "Doing things together!" It may seem so obvious that it gets overlooked, but doing things together as a family builds family strength. People sometimes say that it's not the quantity of time that is important , but the quality of time. It's hard, though, to have much of a relationship with someone you don't spend much time with.

Here are ideas for busy parents on how to turn anytime into family time:

·Play games or dance as you cook, shop, clean or take care of animals.

·Expand healthy ideas into every day family life:

*Sing or listen to music together

*Exercise together

*Cuddle together with a good book. Make it a part of your ev- eryday routine, perhaps each night before bed.

·Sit down to pay the bills, and go through the mail next to your child as he colors a picture.

·Limit TV time. Some TV time together is worthwhile in strengthening families, but more often there are additional ways that families could be spending time together that would do more to create a health family.

·Plan to use car travel time as a special "together time." Sing; talk about your day and theirs; tell stories about your childhood; have them tell you a story; identify colors, shapes or objects along the road.

·Plan a special night, perhaps each week, when the family eats the child's favorite food.

·Give your children a responsibility in the grocery store. Ask them to match the coupons with the labels, point out where the bananas are, etc. or play games such as "I see something" and have the children guess what you see.

·Along with a goodnight hug and kiss, tell your child how much you appreciate all the good things that they did that day. Be specific.

Don't feel guilty. Family time may not always end up "greeting card" happy. Quality time is simply the things we remember, that we hold on to at the end of the day.

University of Illinois Extension

Looks can be deceiving. You might think that the Easter Lily you have in your home this holiday is a delicate exotic tropical plant, destined to survive only for a brief show of flowering beauty before withering away. Surprisingly, the Easter Lily is quite durable and is a great addition to your flour garden.

Most likely the plant you have this holiday is in the midst of blooming. To prolong this blooming period, you should keep the plant in a cool room, out of direct sunlight and warm drafts. Warm air and sunlight makes the flowers age faster, so they do not last as long as flowers kept in a cool environment. No matter where you keep the plant, the flowers will eventually fade. Remove the flowers as they wither, and trim any yellowing or brown leaves.

In the case of yellowing leaves, this indicates the plant is going into dormancy, or rest period. You should reduce watering at this time to prevent the lily bulb from rotting. Dormant or not, the plant should be kept indoors until the danger of frost has passed. For our area, this is approximately until Mother's Day or around May 15th.

The Easter Lily can be moved outdoors and planted in a sunny garden spot as soon as weather permits after the last frost. Remove it from its pot, and be sure to loosen up the root ball, which is very likely overgrown and dense. Breaking up the root ball will encourage new roots to grow out into the garden soil. After planting, regular application of a balanced fertilizer will encourage new growth. It is normal for the green top of the plant to die back after planting. Soon new growth will appear, and should bloom by July or August. Although the Easter Lily is not reliably hardy, planting in a well drained soil and adding a thick layer of mulch in the winter increases the chance that the bulb will survive the winter and provide multiple years of beautiful blooms.

Jennifer Schultz

Horticulture Educator

University of Illinois Extension

Herbs can be grown in pots on a sunny window sill, in containers on a balcony or maybe you have space in the yard. Very expensive fresh cut herbs are also available in the produce section of your supermarkets. If you have never cooked with fresh herbs or home dried herbs, you are in for a real treat. Herbs enhance the flavor of food. By using herbs in food preparation you can reduce the amount of fat and salt while creating new flavor sensations.

April is prime time to plant perennial herbs. First decide which herbs you want to use in cooking. Start with a few basic herbs like chives, sage and French sorrel. All three are excellent beginner herbs and they are hearty perennials.

Chives do well when paired with other herbs such as parsley, basil, rosemary and sage to name a few. Like onions and garlic, chives are a member of the lily family. The tubular green leaves can add color and a mild onion flavor to any food that calls for onions. They can be chopped and added to everything from scrambled eggs to soups, dips and sprinkled on potatoes and even on sandwiches. Incorporate chives into low-fat cream cheese or goat cheese to spread on bagels and bread or use a dollop on vegetables and fresh fruit. The possibilities are endless.
To harvest chives, just snip off a clump with scissors about an inch above the soil. Chives can be cut several times during the summer and they will grow back hearty and strong. Wash and chop for freezer storage. Use a zip closure plastic bag, take out what you need and return to the freezer for year-round seasoning.

Garden Sage is used in stuffing, sausage and almost any poultry or pork dish. The fresh young, gray-green leaves can be added directly to salads. It can also be cooked with vegetables such as cabbage, corn, snap beans, lentils and eggplant. Safe is one of the few herbs whose flavor strengthens upon drying. It is aromatic, lemony and pleasantly bitter.

Outdoors, sage will last until mid-December in the garden and start to revive itself in March. An old sage plant can grow to shrub-like proportions. It develops a woody stalk and grows in all directions if not pruned regularly. It takes about two years to grow a good size plant from seed, so buy a transplant.

Use only the leaves for cooking. Dry stems can be soaked in water and added to the grill during the last few minutes of cooking. To dry, cut stalks in late spring, just before flowering. Tie 5-6 stalks together. Hang upside down in a large paper bag. Gather the top of the bag tightly around the stalks and secure with a rubber band. Punch several holes all around the bag. Hang in a warm area and in about two weeks you will have perfectly dried sage. Make rubbed sage by pressing and rubbing the leaves against a sieve or process in a food processor.

Sorrel can be used as a herb, salad green or vegetable. There are two types of sorrel grown for culinary uses; garden sorrel and French sorrel. Garden sorrel is huge and its leaves can grow up to 2 feet long. French sorrel produces smaller leaves with a rounder shape. Unless you have a large area, stick to French sorrel.

Sorrel leaves have a tangy, citrus flavor. The leaves of French sorrel can be added directly to fresh green salads, cooked in chicken stock for soup, or shredded for use in cooked vegetables and fish. Sorrel can be used in place of, or with spinach. Upon cooking, it turns a dark green but it retains its flavor. Buy a sorrel transplant or start seeds indoors. Sorrel likes sun but also does well in partial shade. Once the plant is established, all you have to do is harvest. Flower stalks will develop in early summer, for increased leaf production cut flowers off as they appear.

University of Illinois Extension

In 1985, the Journal of the American Medical Association (JAMA) published research confirming the health benefits of fish. At that time JAMA research reported that eating fish strengthens the circulatory system and possibly the immune system. Since then more and more evidence from all over the world has documented that omega-3s found in fish are important to good health. The latest studies suggest a critical role in preventing birth defects in premature infants, easing depression and easing the symptoms of rheumatoid arthritis.

Even one fish meal a week can help to lower blood pressure, triglycerides and cholesterol thus decreasing the risk of heart disease and some forms of cancer. This does not mean that you should limit yourself to just eating fish. The body still needs a variety of food for optimal health. In fact, most experts recommend 2-3 fish meals per week.

Although fish is appearing more frequently on the home table, 75% of fish meals are eaten in restaurants. Consumers still have doubts about selecting and cooking fish at home. When asked why, the most popular responses were: "It smells up the house," and "I don't know how to tell if it is fresh." Some people also question the safety of fish. To minimize the risk, do not eat raw fish. Contact the Food and Drug Administration (FDA) at http://www.fda.gov/ for more information about fish from polluted waters.

Selecting fresh fish is more difficult than cooking it. Unless you live near a large body of water, there are few fish houses around. Most of us are forced to buy fish in a supermarket. If cooking fish smells up your house, it is not fresh! That fishy smell means the fish is decaying. Fresh fish has cucumber-like, sea-breeze smell.

Because fish is highly perishable, it must be kept very cold until ready to use. On a hot summer day, fresh fish can spoil in your car in thirty minutes. Transport fish in a cooler on ice or with an ice pack. Once home, store fish on a pan with ice cubes in the refrigerator or place the ice pack on top of it until ready to cook. Never store fish in the refrigerator for more than a day. Follow these suggestions when selecting fish:

·Shop at a store you trust to sell fresh fish. Look for fish displays with plenty of ice and a fresh smell. Whole fish should be partially covered with crushed ice and fillets and steaks should be on top of ice.

·Be flexible. Buy the freshest looking fish. If you are shopping for tuna steaks but the salmon looks fresher and it arrived today, buy the salmon. Ask when fish is usually delivered and try to buy fish the same day it arrives.

·Whole fish stays fresh longer than fillets and steaks. Whole fish should look alive. They should have shiny, undamaged scales and bright pink or red gills. Ask to see the gills and buy the one with the brightest gills. Brown or gray means decay. Do not bother checking the eyes. The eyes of some fish become cloudy and sunken immediately while others stay clear after the entire body has rotted. Have the whole fish you have selected scaled, cut into steaks or filleted.

·Precut fillets and steaks are risky. Generally all pearly white fleshed fish is mild in flavor and one variety can be easily substituted for another. Haddock, flounder, tilefish, orange roughy, cod, Atlantic Pollock, red snapper and striped bass are examples. Avoid pieces with pink spots (usually bruises) and brown/gray spots (decay).

·Darker fleshed fish is usually stronger in flavor. Tuna, bluefish, Mahi-mahi, Mako shark, mackerel and swordfish should not have "rainbows" on the surface, it is a sign of decay. Customers are not allowed to smell or touch the fish so ask the person serving you to press a finger into the fish flesh. If it looks mushy or leaves a lasting impression, reject it and look at another variety of fish. Contact the FDA Seafood Hotline at 1-800-FDA-4010 to have publications mailed or faxed to you.

University of Illinois Extension

For some, the Lenten season means meatless meals. So, what are some healthy, but tasty ways we can prepare fish? Baking and microwaving are healthy options for fish preparation.

The following microwave recipe, from U.S. Department of Agriculture, uses herbs and lemon juice to reduce salt in preparation. Again, this helps make a healthier main dish entrée.

Dilled Fish Fillets

1 pound frozen or fresh haddock or cod fillets

1 tablespoon lemon juice

1/8 teaspoon dried dill weed

1/8 teaspoon salt

Dash of pepper

Thaw frozen fish in refrigerator overnight or in microwave oven. Separate into four fillets or pieces. Place fish in glad baking dish. Cover with wax paper. Cook at "medium" power for 3 minutes. Remove cover, turn fish over, and sprinkle with lemon juice and seasonings. Cover and continue cooking at "medium" power for 3 minutes or until fish flakes with a fork. Makes 4 servings.

Nutrient analysis per serving: 94 calories, 20 grams protein, 1/2 grams protein, 1/2 gram carbohydrate, 1 gram fat, trace of fiber, 49 milligrams cholesterol, 19 milligrams calcium, 474 milligrams potassium, 131 milligrams sodium.

Exchanges: 3 lean meat.

University of Illinois Extension

You are in a restaurant and you order your usual low-fat, high fiber, nutritious meal. The entrée is accompanied by a baked potato and the waiter asks, "butter or margarine?" Until recently everyone thought the correct response was margarine. Now there is information about another evil. It lurks in the margarine. The new villain is trans-fatty acid, which raises the question, is margarine really better than butter? How frustrating!

For years health officials have been recommending replacing butter with margarine whenever possible. The truth is, equal amounts of butter and margarine contain the same amounts of calories and fat. One tablespoon of either has 100 calories and 11 grams of fat. The difference is butter is higher in saturated fat with 8 grams compared to margarine at 2 grams. Also butter is animal fat so it contains cholesterol and of course margarine does not.

Enter trans-fatty acids. These little devils are produced when liquid oil is converted to a solid. The process is called hydrogenation. Trans-fatty acids are by-products of hydrogenation. Manufacturers do this to give baked goods a longer shelf life. Simply put, solid shortenings stay fresh longer than liquid oils. So cookies, cakes and crackers as well as other such products all contain trans-fatty acids.

Trans-fatty acids cause LDL (bad cholesterol) to increase. LDL cholesterol is the type that gets stuck along the walls of veins and arteries. The resulting condition is called atherosclerosis or hardening of the arteries. This condition can contribute to heart disease and/or strokes. Trans-fatty acids also may decrease HDL cholesterol or the good cholesterol in your blood.

So, what is the bottom line? Moderation. According to the experts, reducing all types of fat in the diet is important. Most trans-fatty acids are found in foods like commercial cookies., French fries and donuts fried in solid shortening and other hydrogenated shortening products. A diet low in total fat, both saturated and unsaturated, can lower your risk of heart disease and many forms of cancer.

Remember that nutrition is not an exact science. As more information is learned about the human body, new recommendations will constantly arise. What was true yesterday may not be true today or tomorrow, based upon new research information. We do know that cutting down on saturated fat in your diet can reduce the risk of heart disease by lowering your blood cholesterol.

So, when the waiter asks, butter or margarine?, consider asking for salsa, or a fat-free salad dressing with fresh ground pepper, non-fat sour cream, or use fresh herbs in combination with any of the above. Be creative

University of Illinois Extension

Hams can be a great main entrée at family spring dinners, but deciding on the type of ham can be challenging. Basically, we can buy fresh, cook-before-eating, fully-cooked, picnic and country types. Information from the United States Department of Agriculture (USDA) states ham means pork which comes from the hind leg of a hog. Ham made from the front leg of a hog will be labeled "pork shoulder picnic." "Turkey" Ham must be made from the thigh meat of turkey.

Hams may be fresh, cured, or cured-and-smoked. Hams are either ready-to-eat or not. USDA states ready-to-eat hams include prosciutto and fully cooked hams; they can be eaten right out of the package. Fresh hams and hams that are only trichina treated must be cooked by the consumer before eating; these hams will bear the safe handling label.

When buying a ham, estimate the size needed according to the number of servings the type of ham should yield. USDA recommends:

·1/4 to 1/3 lb per serving of boneless ham

·1/3 to 1/2 lb of meat per serving of ham with little bone

·3/4 to 1 lb of meat per serving of ham with large bone.

For more information on ham, visit the USDA website at: http://www.fsis.usda.gov/Fact Sheets/ham/index.asp

Cooking Ham

Cooking ham properly results in a safe and tasty meat that everyone enjoys, but we need to be sure the ham is cooked or reheated properly to achieve safe and delicious results. The United States Department of Agriculture (USDA) has a few key recommendations to reach these safety and quality goals.

USDA states both vacuum-packaged fully cooked and canned hams can be eaten cold just as they come from their packaging. However, if you want to reheat these fully cooked hams, set the oven no lower than 325°F and heat to an internal temperature of 140°F as measured with a meat thermometer.

For fully cooked ham that has been repackaged in any other location outside the plant or for leftover fully cooked ham, heat to 165°F.

Cook-before-eating hams must reach 160°F to be safely cooked before serving. Cook in an oven set no lower than 325°F Ham can also be safely cooked in a microwave oven, other countertop appliances and on the stove top. Check your cookbook for special methods and timing.

Country hams can be soaked 4 to 12 hours or longer in the refrigerator to reduce the salt content before cooking. Then they can be cooked by boiling or baking. Follow the manufacturer's cooking instructions.

For more information on cooking hams, contact the USDA Meat and Poultry Hotline at 1-888-674-6854. Hours are 10 am to 4 pm Eastern Time, Monday through Friday.

University of Illinois Extension

For some, serving lamb at spring gatherings is a family tradition. Jananne Finck, University of Illinois Extension nutrition and wellness educator, recommends lamb be cooked safely to prevent foodborne illness. The United States Department of Agriculture (USDA) suggests a few key points for safe food handling of lamb.

For safety, USDA recommends cooking lamb patties and ground lamb mixture such as meat loaf to 160°F. Check the temperature by using a meat thermometer. However, whole muscle meats such as steaks and roast may be cooked to 145°F (medium rare), 160°F (medium), or 170°F (well done).

For leg of lamb with bone in, set the oven at 325°F, cooking a 5 to 7 pound roast for 25 to 30 minutes per pound to reach 160°F (medium). A 7 to 9 pound bone in leg of lamb roast is baked in a 325°F oven for 20 to 25 minutes per pound to reach 160°F (medium).

USDA suggests using a meat thermometer to check for safe cooking and doneness of lamb. For more information on lamb, including more cooking charts for different cuts of lamb, visit the USDA website at:

www.fsis.usda.gov/oa/pubs/focuslamb.htm

University of Illinois Extension

Snacking has become a way of life for both adults and children. A recent study reported that over 95 percent of the women and children in this country have at least one snack each day.

Many common snack foods are high in fat, sugar and sodium. If these foods are used for snacks frequently, they can affect our health.

Snacks can be good for us if we make good choices. Children especially may benefit from healthy snacks. They often cannot eat enough at three meals a day to satisfy their hunger and provide all of the nutrients they need. Snacks can provide the additional foods they need.

Snack Tips

·Plan snacks as a part of the day's food plan.

·When shopping, let children help pick out fruits, vegetables and cheeses; they will be more interested in eating them.

·Set aside a "snack spot" in the refrigerator and cupboard; keep it stocked with nutritious ready-to-eat snacks.

·Offer snacks at regular times, such as mid-morning and mid-afternoon. Don't let children nibble constantly during the day.

·Avoid high sugar, fatty and salty snacks, such as candy and soda pop.

·Snacks are a good way to introduce new foods. Include a game or activity to learn about the new food; let the child help fix it.

·Plan snacks to help meet the suggested number of servings per day from the Food Guide Pyramid: 6 to 11 servings bread, cereal, rice and pasta; 2 to 4 servings fruits; 3 to 5 servings milk, cheese and yogurt; and 2 to 3 servings meat, poultry, fish, eggs, nuts and dry beans.

·Never offer food as a reward for good behavior.

Simple Healthy Snack Ideas

·Raw vegetables, such as celery, carrots, cauliflower, broccoli, green pepper, green beans, cucumbers, mushrooms or zucchini. May be served with a low-fat dip.

·Fresh fruit in season, cut in slices or halves, such as apples, oranges, bananas, peaches, grapefruit, grapes, melons, pears, plums or strawberries.

·Low-fat quick breads and muffins, such as pumpkin, zucchini, banana or bran.

·Non-sugared cereals, snack mixes made with popcorn and whole grain cereal.

·Low-fat yogurt with fresh, frozen or canned fruit.

·Shakes with low-fat milk or yogurt and fruit.

·Unsweetened fruit juices.

University of Illinois Extension

Today there are 20.8 million people in the U.S. (or 7% of the population) with diabetes. To help people with diabetes eat well-balanced meals to keep blood glucose levels as close to normal as possible, Your Guide to Diet and Diabetes was created. It focuses on the role that diet plays in the treatment of adults and diabetes. Because meal management can be confusing, this site addresses meal planning basics, serving sizes, and the various food groups. It also includes a general overview of diabetes and cardiovascular health.

The site was developed by Karen Chapman-Novakofski, Extension Specialist, Nutrition and Trina Sprengelmeyer, a University of Illinois graduate student. Please visit the site at http://www.urbanext.uiuc.edu/diabetes2/ to learn more about managing diabetes with well-balanced meals to preserve your cardiovascular health.

University of Illinois Extension

This time of year almost everyone likes to see plants coming up. Your children, too, will enjoy growing something of their own and especially something they can eat. Herbs are a great thing to grow. They grow quickly either outside or inside by a sunny window.

You will need:

·Seed: parsley, basil, chives, or mint are good choices

·A saucer

·Potting mix or soil

·A pot, or put two or three holes in the bottom of a large margarine tub

·Small stones

To plant and grow herbs, help your child:

1.Place several small stones in the bottom of the pot. Fill the pot with soil and place in a saucer.

2.Sprinkle the seeds over the soil and cover with more soil. Read the directions on the seed packet.

3.Water lightly and keep the soil moist until the seeds start to grow.

4.Watch them grow.

5.Water when the soil is dry to the touch.

6.Pinch or clip off the tops of herbs when you need some. They will grow back.

7.When they are three to four inches tall and there is no chance of frost, they may be put outside. They may be left in the original pot, planted in a larger pot or planted in the ground. If planted in the ground, mint and chives will probably come up next year.

Ideas for using herbs:

·Use as toppings for salads

·Sprinkle on meat, fish or poultry before cooking

·Add to salad dressings

·Sprinkle on vegetables

·Add mint to fruit, yogurt, or ice milk . (Taken from Kids' Meal Times, North Central Regional Extension Publication.)

Explore where foods come from by:

·Visiting a garden or orchard when the fruits and vegetables are ready to harvest

·Planting a garden of your own, watching the vegetables grow and using them in meals this summer

Food, Fun, and Reading

Do you want to spend time with your child?

Do you want your child to be healthy?

Do you want your child to enjoy reading?

If you answered yes to these three questions, you agree with most parents. One way to make these things happen is to spend time together with your child reading about food. There are many good children's books at the library or bookstore about food, exercise and health. Here are some ideas to help you get started reading with your child.

·Have your child help you pick out a book to read. Select books that have a positive message about food.

·Make yourself comfortable; be sure you both can see the pictures.

·Be sure to read the title of the book and the author or illustrator of the book..

·Point out the illustrations and how they relate to the story and the child's experience.

·Talk about what you and your child eat that relates to the topic of the book.

·If your child is learning to read, encourage them to help with the reading.

Here are a few titles to get you started, but there are many other good books for you and your child to read together.

·Alphabite! A funny feast from A to Z by Charles Reasoner and Vicky Hardt

·The Berenstain Bears and Too Much Junk Food by Stan and Jan Berenstain

·Growing Vegetable Soup by Lois Ehlert

Microwave Herbed Potatoes

4 medium potatoes, peeled and thickly sliced.

1/2 teaspoon salt

3 Tablespoons chopped parsley

1 Tablespoon margarine

1/2 cup water

Mix all ingredients in a microwave-safe bowl, dotting with margarine and adding water last. Wrap loosely with wax paper. Microwave on High 9 minutes. Turn dish halfway around a cook 4 minutes more on High or until tender.

Serves 4.

Chive Rice

4 slices bacon, diced

3 cups hot, cooked rice

1/4 cup chopped chives

Salt and Pepper to taste

2 Tablespoons Worcestershire sauce (optional)

Cook bacon until very crisp. Add to rice, along with chives and seasonings. Blend well and serve hot. Serves 6.

University of Illinois Extension

·. . .Suburban grocery stores have the lowest food prices. According to a report by the Community Nutrition Institute, urban store food prices average 4% higher due to operating costs, higher costs of land, rental rates, insurance and taxes.

·. . .People are spending less time eating lunch. According to Research Alert, time spent eating lunch is on the decline. More than half (56%) of American workers take 15 minutes or less for lunch. The average lunch lasts 29 minutes. Many people (63%) skip lunch once or twice a week, and 20 percent forego the noontime meal three to five times a week.

University of Illinois Extension