They are pouring the salt on for us!

Salt Check

Salt, we all need some. Yet, we eat too much because they are pouring it on for us in much of the food that we buy!  Most of us get too much sodium/salt.  The daily recommended amount is 2300 mg or less, but most Americans consume about 3436 mg each day. However, it isn’t us adding it on at the table or in the kitchen. That’s right, the food companies have added it for us. A lot of unneeded salt has been added to the foods that we often eat. Here are some perfect examples. A half of a cup of regular canned green beans at 40 calories a serving has 380 mg of sodium a serving, which is 16% of the daily recommended amount. Yet, a serving of no-salt-added canned green beans has the same amount of calories and only 10 mg of sodium. A half of cup of tomato pasta sauce has 780 mg of sodium, most of which is just added salt.  Frozen pizza can be a quick and inexpensive meal but 1 slice or 1/8 of pizza has 720 mg of sodium, 30% of the daily recommended amount. Plus, who eats just one slice of pizza?

So what can you do? The ONIE project developed a handy rule of thumb for us to use when grocery shopping called “The Salt Check”. This Salt check is simple and easy to use. First check the calories and then find the milligrams (mg) of sodium. Good items will have 1mg of sodium or less for 1 calorie. The item on the right is good because the label shows that each serving has 90 calories or 90 mgs of sodium, or 1 for 1! When selecting grocery items choose food items that meet the 1 for 1 salt check. Avoid food items that are bad or have more than 1 mg of sodium for 1 calorie. The label below is bad because it has 270 mgs of sodium but only 90 calories.

If you spot a food item with too much salt, there are options for you to  lower your salt intake.  Often, you don’t have to give up anything. ONIE tips on reducing your sodium:

1. Look for a low-sodium or no-salt-added options.
2. Choose fresh or fresh frozen items without sauce.
3. Drain and rinse canned items (reduces the salt by up to 41%).
4. Eat less of foods that are high in added sodium like frozen pizza, instead make your own pizza.

To help you get started checking your salt, this week we are featuring a 1 for 1 certified recipe that you can try at home.

1 for 1 Fresh Summer Salsa

Servings: 1 cup – approximately 6 servings

Ingredients:

½ cup reduced sodium black beans, drained & rinsed
½ cup no-salt-added sweet corn
1 (15 oz) can no-salt-added diced tomatoes
1 cup diced avocado
1 cup diced mango
1 jalapeno, diced
1 tsp chili powder
½ tsp crushed red pepper flakes
½ tsp garlic powder
1 tsp onion powder
¼ tsp dried oregano
1 tsp cumin
¼ cup fresh cilantro
1 Tbsp lime juice

Directions:

Combine all ingredients into a medium bowl and enjoy with your favorite summer veggies or baked tortilla chips.

* Recipe provided courtesy of Alyson Dykstra, Homeland Grocery.

The ONIE Team

 

 

 

Experience a Bit of France!

Hello ONIE Bloggers !! I am Charlène a graduate student from France and I am doing an internship in Oklahoma City with the Department of Nutritional Sciences. It is my pleasure and a great opportunity to work with the ONIE project during this summer. Today, I wish to share with you what I know about nutrition and eating habits in France. It may be interesting to compare what we do in France to the USA. We have a National Nutrition and Health Program in France called  Manger-Bouger  or  Eat and Move. It means eat 5 fruits and veggies per day and do  a minimum of 30 minutes of physical activity per day. There are different French nutrition prevention campaigns. People of all ages and ethnicities are targeted. The program provides 8 booklets with nutrition advice adapted according to profile (babies, children, teenagers, pregnant, adult..)

Daily Recommended Food Groups

FRANCE vs USA

 TRADITIONAL EATING HABITS IN FRANCE

BREAKFAST

For breakfast, we usually enjoy a  croissant or chocolate croissant with a slice of bread with butter or jam. The meal is served coffee or fruit juice. We do have a brunch a France.

LUNCH

In France this meal is more important than in the USA and it takes more time. For example we eat a salad, Nicoise, with gratin. Gratin is like chicory with ham enrolled and béchamel sauce. The meal is served with cheese and bread. The cheese is camembert or blue, and is famous in France. Dessert may be fruit yogurt a baked desert such as choux, Religieuse.

 SNACK

Sometimes we have a snack in the afternoon. This is important for children. An afternoon snack is called, Le goûter or Le Quatre heures.  Snacks are usually fruit, madeline, shall-shaped cookie and fruit juice.

 DINNER

Dinner is a less important meal in France than in the USA. We eat dinner usually between 7:30 p.m. and 9:00 p.m.  We often eat a vegetable mix called Ratatouille with cheese and a slice of bread.

In France, we have little food weaknesses too. Some of the French food weaknesses are foie gras, escargots, frog legs, and French toast that we call pain perdu.

CELEBRATION MEAL TYPICAL OF FRANCE

A favorite Christmas Dessert is a Yule Log called Bûche de Noel. It is filled with a pastry cream that can be different flavors such as chocolate, vanilla, coffee, or  red berry. The outside is covered with chocolate frosting and decorations.

A French holiday, Epiphany, is celebrated on January 6th with a King Cake or  galette des rois. It is made with marzipan and puff pastry.

Candlemas is celebrated on February 2nd. Crepes are often served on this holiday.  Crepes are like an American pancake but are thinner. 

FRENCH RECIPE: TARTE TATIN

I suggest that you try a typical French dessert recipe, the Tarte Tatin. It is an upside-down tart with apples. It is easy to cook and does not take long to prepare.

Ingredients:

7 to 9 Gala apples (peel, core, and cut into quarters)
1 frozen puff pastry sheet
2 oz unsalted butter
1/2 cup brown sugar
Cinnamon

Directions:

1. Preheat oven to 350F.
2. Cover a pie plate with baking paper. Melt butter in the microwave and pour into pie plate. Add brown sugar and cinnamon and mix.
3. Arrange apples on pie plate, arranging them into a circle.
4. Bake for 10 minutes.
5. While apples are baking, roll pastry sheet on floured work surface until it is round.
6. Remove apple mixture from oven and then cover mixture with round pastry.
7. Return to oven and bake 20 to 25 more minutes or until pastry is browned.
8. Remove from oven and cool for ten minutes.
9. Turn pan upside down on platter. Remove baking paper.

It’s ready ! Serve immediately with thick cream or whipped cream. This will typically serve 4-6 people. Enjoy!

Charlene  

OKRA-homa – inside look into one of Oklahoma’s top crops (with recipe)

Okra is in season. It is available at most farmers’ markets that accept SNAP and the price fits my budget.  I was raised on a farm and just mentioning okra brings back great memories with my family. Yet, I never knew there were so many benefits of okra. It is low in calories and saturated fat (always a good thing) and is loaded with dietary fiber, minerals, and vitamins.  It has lots of Vitamin C and is one of the vegetables with the most anti-oxidants.  The Vitamin C reduces risks of heart disease and cancer and the anti-oxidants are good for vision. The nutritional benefits can go on and on… One very useful fact, Okra contains potassium. Potassium builds muscle and gives us energy.  With all these great benefits the best part is the taste!!! The ONIE Test Kitchen put together a new recipe that uses okra as a main ingredient, Southern Chicken and Okra. This recipe is featured in the ONIE Hearty, Healthy & Homemade 2014 Nutrition Calendar for the month of August. The preparation time is 35 minutes.

Southern Chicken & Okra

Ingredients:   

1 lb. red potatoes, largely diced
2 (6-oz) chicken breasts, boneless, skinless, largely diced
3 Tbsp olive oil
½ white onion, diced
½ green bell pepper, diced
½ cup water
2 cloves garlic, minced
1 cup grape tomatoes, halved
½ cup fresh or frozen cut okra, chopped (thawed, if frozen)
½ tsp dried thyme
2 dried bay leaves
*Serves 4

Preparation:

1. Place potatoes in a pot & cover with water Bring to boil & cook 15-20 minutes. 
2. In a large skillet, heat 1 Tbsp of oil on medium-high. Add chicken & sear for 4 minutes per side or until lightly browned. Transfer to a plate. Set aside.
3. Return skillet to medium-high and heat 1 Tbsp of oil. Add onion & bell pepper. Sauté 4 minutes or until lightly browned. Add garlic & sauté for 15-30 seconds.
4. Reduce heat to medium-low. Add ½ cup water, tomatoes, okra, thyme and bay leaves. Cover & simmer for 10 minutes or until okra is tender.
5. Remove from heat. A remaining 1 Tbsp. olive oil. Add chicken & potatoes to skillet. Cover & let stand for 5 minutes to absorb flavors.

*Printable version

I think this little recipe will be perfect for dinner on such a rainy day!  Happy Wednesday.

From the ONIE Project Team.

Summer Fresh Salsa!

ONIE has got you covered! Whether you are planning a family reunion, a backyard barbeque, or just hanging out with the family for the 4^th of July.  We have a delicious salsa recipe for you to share with your family!  It can be served as a dip,  side dish,  salad topper, or many other ways.  To prepare this recipe for you, we went shopping this morning and spent $5.48 excluding tax.

Easy on the budget, just 69 cents per serving

Ingredients

1 (16 oz) bag frozen corn
1 (15.5 oz) can black beans (reduced sodium and drain/rinse)
2 (10 oz) can diced tomatoes with green chilies
2 bell peppers (any color)
½ red onion, chopped
1 jalapeno, chopped
4-5 cloves of garlic crushed, minced
2 Tbsp chili powder

*Check out the nutrition label! You can feel good about what you are serving your family. No fat, 6 grams of protein, lots of vitamin C, plus Vitamin A and dietary fiber.

 

It is this easy!

DRAIN & RINSE

1. Rinse and drain the black beans.
2. Mix all ingredients together in large bowl.
3. Refrigerate covered for 3 to 4 hours to allow flavors to blend together.
4. Serve with celery sticks, baked chips, or as a side dish.

 

ONIE Test Kitchen Tip

Peeling garlic: Lay the knife blade flat over a piece of garlic, form a fist with your hand, and give the blade a quick pop with your hand. The skin will crack to make peeling easy!

 

HAPPY 4TH OF JULY

FROM THE ONIE PROJECT TEAM

Meredith, Stephanie, Karla, Jade & Veronica

Special ONIE Nutrition Tip: 

Cut back on the sugary drinks and serve fresh water flavored with sliced lemons, limes, watermelon, or even herbs like mint.

 

 

 

Healthy Meets Tasty! A Summer Sandwich

We have turned a sandwich into a special treat with summer squash and zucchini; some of the cheapest summer vegetables. I love this sandwich. It is yummy, light, and helps me eat my daily servings of veggies!  I picked up the veggies at my local farmers’ market that accepts SNAP benefits.

Ingredients*  

1 Tbsp olive oil
½ yellow squash
½ zucchini
4 slices of whole wheat bread
1/4 cup hummus (any flavor)
Lettuce (optional)

*Makes 2 sandwiches

Directions

1. Slice zucchini and yellow squash into long, thin strips.   
2. Toss squash, and zucchini together with olive oil in bowl.
3. Add vegetable mixture to frying plan.
4. Sauté until slightly brown about 2- 4 minutes per side.
5. Remove from heat.
6. Toast slices of bread.
7. Spread hummus across toasted bread and top with sautéed vegetables.

ONIE Test Kitchen Tip: I used rosemary to season the potatoes instead of salt because some foods that we eat often have quite a bit of salt or sodium. Potatoes pair well with many herbs.

Special reminder:

Summer feeding programs are available across Oklahoma. Click on meals to find a location near you!

 Karla and The ONIE Team

Local Farmers’ Markets

I was raised on a farm, and we always had a huge garden.  During the summer, we enjoyed fresh tomatoes, okra, small red potatoes, and corn on the cob. We would rinse strawberries just picked from the vine, and pop them into our mouths.  I can remember the taste now, after all these years.  You can taste the difference between locally grown fruits and vegetables and those available in grocery stores.  Thanks to our farmers’ markets, those of us without gardens can enjoy the fresh flavor of locally grown produce.  All over the state, farmers’ markets are opening. They are brimming with local produce.  Just click here for a list of farmers market that accepts SNAP benefits or your ACCESS card.

This weekend, the Norman Farm Market, is hosting an opening celebration on Saturday (May 17, 2014).  It will be held at the Cleveland County Fairgrounds on 615 E. Robinson, Norman, Oklahoma, and ONIE will be there joining in the celebration. The market opens at 8:00 A.M.  We took a tour to give you a mini-preview of a just few of the fresh fruits and vegetables at that the Norman Farm Market.  The market is filled with fresh greens, asparagus, beets, tomatoes, and melons.  And of course, my favorite, fresh strawberries.  Come join us at the Norman Farm Market Celebration. You may see me popping a few strawberries in my mouth!

Karla and the ONIE Team

Easy Summer Salads!

Can you believe that May is actually National Salad Month?  Eating more salads can be a good thing, most of us need more vegetables in our diet.  Besides who doesn’t love a tasty summer salad.  So I went in search of tasty salads that are more creative than a basic, lettuce salad, but easy to prepare. The ONIE Project picked two salads: Chopped Mexican Salad, and Macaroni Blossom Salad.  These recipes met our test of tasty, easy to make, and easy on the food budget.

Chopped Mexican Salad 

Ingredients

2 Tbsp olive oil
1 (14.5 oz) can reduced-sodium black beans (drained and rinsed)
1 (14.5 oz) can of no-salt-added whole kernel sweet corn (drained and rinsed)
1 bell pepper (any color)
1 avocado
1 (10 oz) bag of fresh spinach leaves
Black pepper to taste
2 tsp garlic powder
1 tsp hot sauce\

Serves 5 to 6

 Directions

1. Heat a frying pan over high heat.  Add 1 Tbsp olive oil; quickly add spinach.  Sauté 2-3 minutes until wilted.  Remove from stove and set aside to cool.
2. Chop bell pepper and avocado into bite size pieces.
3. Mix sautéed spinach, black beans, corn, bell pepper, and avocado in medium-sized bowl.
4. Add garlic powder, pepper, hot sauce, and 1 Tbsp of olive oilto vegetable mixture.  Mix well.
5. Serve.

ONIE Test Kitchen Tip:  We made this Mexican salad healthier by choosing reduced sodium black beans, and no-salt-added corn.  Salt is hidden in a lot of the foods that we eat.  Check for “hidden” sodium in your diet by reading the nutrition label, match 1 mg of sodium for 1 each calorie.

Macaroni Blossom Salad

This light summer salad is a meal all by itself.  Yum!            

Ingredients

1 cup whole wheat pasta, dry
2 bell peppers (any color)
1 cucumber (sliced)
3-4 cups broccoli florets
6 Tbsp olive oil mayonnaise
1 tsp Italian Herbs
Juice of ½ lemon
Serves 7 to 8

 

 

 Directions

1. Prepare 1 cup of uncooked pasta according to package instructions. Drain and set aside.
2. Chop the bell peppers and cucumber into cubes.
3. Add pasta, bell peppers, cucumber, and broccoli florets into large serving bowl.
4. Add mayonnaise, herbs, and lemon juice.  Mix well.
5. Refrigerate salad for 2 to 4 hours to enhance flavor.
6. Serve.

ONIE Test Kitchen Tip:  We chose whole wheat pasta to boost the amount of fiber, potassium, and calcium!

Karla and the ONIE Team

May Recipe of the Month

Couscous-Stuffed Baked Sweet Peppers

This side dish includes two of my favorite things: Couscous and bell peppers! Couscous is light and fluffy when cooked and is great at absorbing flavors. We used beef broth in our recipe to add a bit of flavor to our couscous. When choosing couscous at the store look for whole wheat options.  Bell peppers come in many different colors such as red, orange, yellow, green and have a sweet taste. These stuffed peppers are a great source of vitamin C and vitamin A. In fact, bell peppers have more vitamin C than oranges! Eating a bell pepper gives you all the vitamin C you need for a day. These stuffed peppers are very easy to make and are a great addition to any main dish. The preparation time is only 30 minutes, and it serves 8 people.

Ingredients (11):   

1 cup couscous, cooked
1/3 cup vegetable broth
4 bell peppers (any color), halved
1 Tbsp olive oil
2 tsp red-wine vinegar
2 oz dried apricots, diced
3 oz feta cheese
1 (14.5 oz) can diced tomatoes, drained
3 Tbsp sunflower seed kernels
2 Tbsp fresh parsley, chopped
Salt & pepper to taste

Preparation:

1. Cook couscous according to package directions. Measure out 1 cup of cooked couscous. Set aside.
2. Boil 4-6 cups of water in a pot.
3. Halve peppers lengthways, remove the core and seeds. Place peppers in boiling water and remove pot from stove. Leave in water for 3 minutes, then drain and set aside.
4. Meanwhile, bring vegetable broth to boil and pour over cooked couscous. Leave to stand for about 5 minutes until all the liquid has been absorbed.
5. With a fork, fluff the couscous. Stir in the oil, vinegar, apricots, feta cheese, tomatoes, sunflower seeds and parsley, and season to taste with salt and pepper.
6. Fill peppers with couscous mixture; gently pack down with the back of a spoon. Place the peppers, filling side up, in a shallow, microwave safe dish.
7. Microwave for 5 minutes until the peppers are tender. Serve immediately.
8. Refrigerate leftovers within 2-3 hours.

Enjoy!

Jade and the ONIE Project Team

Grow Your Own Herbs!

 

Tuesday was Earth Day!  I love this day for lots of reasons. One reason is that it reminds me spring is here, and warmer days are ahead.  With the arrival of spring, I planted herbs over the weekend.  Herbs are easy to grow. It is hard for even me to kill them!  By growing my own, I save money and avoid waste. Purchasing fresh herbs can cost anywhere between $2.00 to $3.00 a package, and they may spoil before I can use them.  I planted marjoram, parsley, oregano, thyme, cilantro, rosemary, and basil.  Choose anything that you like. You may purchase herb plants with your SNAP benefits at local farmers’ markets or you can grow your own from seeds. Herbs grow well in your yard or in a pot if you live in an apartment.

Getting started:

Pots (6 to 8 inches)
Potting soil
Seeds
Small hand shovel or spoon
Rocks, gravel, or broken clay pots

Steps:

1. Place a few rocks in the bottom of the pot. This help with drainage.
2. Using your spoon or shovel, fill the pot with soil (leave two to three inches at the top).
3. Place four or five seeds in each pot.
4. Cover seeds with ½ inch of soil.
5. Moisten with water.

ONIE Tip: Harvest leaves by cutting with scissors.

To help plants grow and stay healthy, water regularly and place in an area with plenty of sun. It may help to turn the plant pots to keep plants growing evenly on all sides.  When the plants reach about 6 to 8 inches, you can begin to harvest the leaves for cooking.  Herbs are easy to use in cooking, and pair well with many different foods. For example, marjoram pairs well with chicken, carrots, corn, green beans, and peas.

Karla and the ONIE Project

April Recipe of the Month

Cracker Catfish Sticks

(15 minutes)         Servings:  4 to 6             

In just 15 minutes, you can throw together a quick meal for your family. These catfish sticks are tasty, and healthy. In my kitchen, I have most of the ingredients on hand already which makes this recipe a winner for my budget as well.

 Ingredients:   

Non-stick cooking spray
1 lb boneless, skinless catfish fillets, cut crosswise into 1-inch strips
¼ cup 1% low-fat milk
2 Tbsp mustard
2 Tbsp honey
1 cup whole-wheat cracker crumbs (about 28 crackers)
½ tsp dried thyme
1 tsp paprika, divided
¼ tsp cayenne pepper
½ tsp ground chili powder

Preparation:

1.       Preheat oven to 450° F. Cover a large baking sheet with foil and mist with cooking spray.
2.       In a small bowl, mix 1% low-fat milk, mustard, and honey. Coat catfish strips with mixture.
3.       In a large plastic bag, combine cracker crumbs, thyme, paprika and cayenne.
4.       Place coated strips into crumb mixture, shake bag to completely cover.
5.       Place catfish on baking sheet and mist tops with cooking spray. Bake for 10 minutes or until crispy and golden brown.
6.       Refrigerate left overs within 2-3 hours.

ONIE Tip: Serve catfish with sautéed greens. Rinse, tear leaves away from stem, and chop leaves to prepare fresh greens. Spray a large skillet with cooking oil and heat on high. Add chopped garlic, a pinch of pepper flakes, and greens. Cook 2 to 5 minutes or until tender. Serve.

From the ONIE test kitchen with love and all kinds of well wishes for you this spring.