Galveston County BLT News Line April 2019
2
USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrion Assistance Program — SNAP. SNAP is an equal opportunity employer. If you believe your rights have been discriminated against, call (800) 720-5964. To learn more about the Supplemental Nutrion Assistance Program (SNAP) or to apply for benefits, visit www.yourtexasbenefits.com. Texas A&M AgriLife Extension provides equal opportunies in its programs and employment to all persons, regardless of race, color, sex, religion, naonal origin, disability, age, genec informaon, veteran status, sexual orientaon or gender identy. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperang. Galveston County April 2019 BLT News Line Source: Better Living for Texans Compiled & Distributed by: Jymann Davis, Galveston County Extension Agent, Family & Community Health, 281-309-5049 Distributed by: Sharon Mitchiner, BLT Nutrition Education Assistant, 281-309-5048, [email protected] GOING GREEN People have been eang leafy greens for thousands of years. It wasn't unl the first Africans arrived in North America in the early 1600s that America got its first real tastes of dark green leafy vegetables, which they grew for themselves and their families. Over the years, cooked greens developed into a tradional African American food. Ulmately, they became essenal in Southern regional diets and are now enjoyed naonwide. WHY EAT GREEN LEAFY VEGETABLES Dark green leafy vegetables are great sources of nutrion. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B- vitamins. These vegetables contain an abundance of anoxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very lile carbohydrates, sodium and cholesterol. Perhaps one of the most appealing benefits of dark green leafy vegetables is their low calorie and carbohydrate contents. These features make them an ideal food to achieving and maintaining a healthy body weight. Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digesve system and weight management. The Dietary Guidelines for Americans recommends increasing average intakes of fruits and vegetables, parcularly those that provide more vitamins, minerals and fiber. Dark leafy greens fulfill this need. Many variees of greens are available—the most popular are collards, mustard greens, turnip greens, chard, spinach, and kale. There are many ways to enjoy a meal with leafy greens: Make a salad: Perk up salads with small tender leafy greens such as romaine leuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots. Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine leuce, spinach, arugula, and other veggies for some extra flavor. Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup. Sr-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu sr-fried with olive or canola oil with some garlic, onion or ginger. Steamed: Steaming collard greens, mustard greens, kale or spinach unl they are slightly soſt. In an omelet: Add steamed broccoli and/or spinach to an omelet for a vitamin and iron rich meal. HOW TO FRESH SELECT LEAFY GREENS Choose fresh, crisp, green bunches with no evidence of insect damage. HOW TO STORE FRESH LEAFY GREENS Loosely wrap greens in damp paper towels. Refrigerate in plasc bag for use within three to five days. Arcle Source: Adapted from the USDA Agriculture Research Service, Dark Green Leafy Vegetables, by Lin Yan CHICKEN FLORENTINE 4 cups firmly packed baby spinach leaves, washed with stems removed, or 1 (10 ounce) package frozen, chopped spinach 1 tablespoon olive oil 1 teaspoon dried and crushed or 2 teaspoons fresh thyme 2 garlic cloves, peeled and chopped ½ cup onion, finely chopped 1 tablespoon flour 1 cup chicken broth, low sodium 4 grilled or roasted skinless chicken breasts, shredded or chopped 2 lemons, to yield 2 tablespoons grated lemon peel and 4 lemon wedges for garnish Place spinach in a large skillet over medium heat. Cover and cook unl spinach is wilted or frozen spinach is heated through. The spinach should be a dark, rich green color. Do not overcook. Remove spinach and drain well. In the same skillet, heat oil, thyme, garlic, and onion. Sauté unl onion is transparent. Sr in flour unl it disappears. Add broth and sr connuously unl a thickened sauce is formed. Return chopped spinach to the sauce and mix well. Heat through. Sr half the chicken into the sauce. To serve, spoon equal amounts in four small casseroles. Aſter poroned, top each with part of the remaining chicken and ½ tablespoon grated lemon peel. Place in preheated 300ºF oven for 10 minutes. Serve each with a lemon wedge. Yield: 4 servings. Recipe Source: University of Nebraska Extension Nutrion Educaon Program Schedule 2019 classes today! Be Well, Live Well A Fresh Start to a Healthier You Walk Across Texas with Walk & Talk Series Contact: Sharon Mitchiner, BLT Nutrion Educaon Assistant- Galveston County at 281-309-5048
Transcript of Galveston County BLT News Line April 2019
USDA is an equal opportunity provider and employer. This material was funded by USDA’s Supplemental Nutrition Assistance Program — SNAP. SNAP is an equal opportunity employer. If you believe your rights have been discriminated against, call (800) 720-5964. To learn more about the Supplemental Nutrition Assistance Program (SNAP) or to apply for benefits, visit www.yourtexasbenefits.com. Texas A&M AgriLife Extension provides equal opportunities in its programs and employment to all persons, regardless of race, color, sex, religion, national origin, disability, age, genetic information, veteran status, sexual orientation or gender identity. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating.
Galveston County
April 2019 BLT News Line
Source: Better Living for Texans Compiled & Distributed by: Jymann Davis, Galveston County Extension Agent, Family & Community Health, 281-309-5049 Distributed by: Sharon Mitchiner, BLT Nutrition Education Assistant, 281-309-5048, [email protected]
GOING GREEN People have been eating leafy greens for thousands of years. It wasn't until the first Africans arrived in North America in the early 1600s that America got its first real tastes of dark green leafy vegetables, which they grew for themselves and their families. Over the years, cooked greens developed into a traditional African American food. Ultimately, they became essential in Southern regional diets and are now enjoyed nationwide. WHY EAT GREEN LEAFY VEGETABLES Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables contain an abundance of antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol. Perhaps one of the most appealing benefits of dark green leafy vegetables is their low calorie and carbohydrate contents. These features make them an ideal food to achieving and maintaining a healthy body weight. Adding more green vegetables to a balanced diet increases the intake of dietary fiber which, in turn, regulates the digestive system and weight management. The Dietary Guidelines for Americans recommends increasing average intakes of fruits and vegetables, particularly those that provide more vitamins, minerals and fiber. Dark leafy greens fulfill this need. Many varieties of greens are available—the most popular are collards, mustard greens, turnip greens, chard, spinach, and kale. There are many ways to enjoy a meal with leafy greens: Make a salad: Perk up salads with small tender leafy greens
such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.
Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.
Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.
Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.
In an omelet: Add steamed broccoli and/or spinach to an omelet for a vitamin and iron rich meal.
HOW TO FRESH SELECT LEAFY GREENS Choose fresh, crisp, green bunches with no evidence of insect damage. HOW TO STORE FRESH LEAFY GREENS Loosely wrap greens in damp paper towels. Refrigerate in plastic bag for use within three to five days. Article Source: Adapted from the USDA Agriculture Research Service, Dark Green Leafy Vegetables, by Lin Yan CHICKEN FLORENTINE 4 cups firmly packed baby spinach leaves, washed with stems removed, or 1 (10 ounce) package frozen, chopped spinach 1 tablespoon olive oil 1 teaspoon dried and crushed or 2 teaspoons fresh thyme 2 garlic cloves, peeled and chopped ½ cup onion, finely chopped 1 tablespoon flour 1 cup chicken broth, low sodium 4 grilled or roasted skinless chicken breasts, shredded or chopped 2 lemons, to yield 2 tablespoons grated lemon peel and 4 lemon wedges for garnish Place spinach in a large skillet over medium heat. Cover and cook until spinach is wilted or frozen spinach is heated through. The spinach should be a dark, rich green color. Do not overcook. Remove spinach and drain well. In the same skillet, heat oil, thyme, garlic, and onion. Sauté until onion is transparent. Stir in flour until it disappears. Add broth and stir continuously until a thickened sauce is formed. Return chopped spinach to the sauce and mix well. Heat through. Stir half the chicken into the sauce. To serve, spoon equal amounts in four small casseroles. After portioned, top each with part of the remaining chicken and ½ tablespoon grated lemon peel. Place in preheated 300ºF oven for 10 minutes. Serve each with a lemon wedge. Yield: 4 servings. Recipe Source: University of Nebraska Extension Nutrition Education Program
Schedule 2019 classes today! Be Well, Live Well
A Fresh Start to a Healthier You Walk Across Texas with Walk & Talk Series
Contact: Sharon Mitchiner, BLT Nutrition Education Assistant- Galveston County at 281-309-5048
El Departamento de Agricultura de los Estados Unidos (United States Department of Agricultura, USDA) es un proveedor y empleador que ofrece igualdad de oportunidades. Este material fue financiado por el Programa de Asistencia para la Nutrición Suplementaria (Supplemental Nutrition Assistance Program, SNAP) del USDA. Para obtener más información sobre el Programa de Asistencia para la Nutrición Suplementaria (SNAP) o solicitar beneficios, visite www.yourtexasbenefits.com. Texas A&M AgriLife Extension garantiza la igualdad de oportunidades en sus programas y ofrece trabajo a todas las personas, sin distinción de raza, color, sexo, religión, nacionalidad, incapacidad, edad, información genética, condición de veterano, orientación sexual ni identidad de género. Es una colaboración del Sistema Universitario A&M de Texas, el Departamento de Agricultura de los Estados Unidos y las Cortes de Comisionados del Condado de Texas.
COMIENDO VERDE Personas han estado comiendo verduras de hoja verde durante miles de años. No fue hasta que los primeros africanos llegaron a Norteamérica a principios de 1600 que América consiguió sus primeros gustos reales de verduras de hoja verde oscura, que cultivaron para ellos y sus familias. A lo largo de los años, las verduras de hoja verde greens cocidas se convirtieron en una comida tradicional afroamericana. En última instancia, se convirtieron en esenciales en las dietas regionales del sur y ahora se disfrutan a nivel nacional. POR QUÉ COMER VERDURAS DE HOJA VERDE las verduras de hoja verde oscuro son grandes fuentes de nutrición. Ensalada de verduras, col rizada y espinacas son ricas en vitaminas A, C, E y K, y brócoli, Bok choy y mostaza también son ricos en muchas de las vitaminas B. Estas verduras contienen una abundancia de antioxidantes que protegen las células y ayudan un papel en el bloqueo de las primeras etapas del cáncer. También contienen altos niveles de fibra, hierro, magnesio, potasio y calcio. Además, las verduras de hoja verde tienen muy pocos carbohidratos, sodio y cholesterol. Tal vez uno de los beneficios más atractivos de las verduras de hoja verde oscura es su contenido bajo en calorías y carbohidratos. Estas características los convierten en un alimento ideal para lograr y mantener un peso corporal saludable. La adición de más verduras verdes a una dieta equilibrada aumenta la ingesta de fibra dietética que, a su vez, regula el sistema digestivo y el control de peso. Las pautas dietéticas para los estadounidenses recomiendan aumentar la ingesta media de frutas y verduras, particularmente las que proporcionan más vitaminas, minerales y fibra. Verduas de hojas oscuras satisfacen esta necesidad. Muchas variedades de verduras están disponibles — las más populares son las coles, las verduras de mostaza, las verduras de nabo, la acelga, la espinaca y la col rizada. Hay muchas maneras de disfrutar de una comida con verduras de hoja verde:
Haz una ensalada: ensalza las ensaladas con pequeños vegetales de hoja tierna como la lechuga romana, la espinaca y la rúcula mezcladas con diferentes tipos de tomates, pepinos y zanahorias.
Envuélvalo: Haz una envoltura con atún, pollo o pavo y agrega lechuga romana, espinacas, rúcula y otras verduras para un poco de sabor extra.
Añadir a la sopa: Agregue verduras de hoja verde con hojas más grandes y más duras, como las verduras de col, la col rizada o los vegetales de mostaza en su sopa favorita.
Sofrito: Agregue la espinaca picada, el bok choy o el brócoli al pollo o el tofu sofrito con aceite de oliva o de canola con ajo, cebolla o jengibre.
Al vapor: col, verduras de mostaza, col rizada o espinacas al vapor hasta que estén ligeramente blandas.
En una omeleta: agrega brócoli al vapor y/o espinacas a una omeleta para una comida rica en vitaminas y hierro.
CÓMO SELECCIONAR VERDURAS DE HOJA VERDE FRESCAS Elija racimos verdes frescos y crujientes sin evidencia de daños por insectos. CÓMO ALMACENAR VERDURAS DE HOJA VERDE FRESCAS Ligeramente envuelvaias verduras de joja verde en toallas de papel húmedo. Refrigere en bolsa de plástico para su uso dentro de tres a cinco días. Origen de Articulo: adaptado del servicio de investigación agrícola del USDA, verduras de hoja verde oscuro, por Lin Yan. POLLO FLORENTINO 4 tazas empacadas firmemente de hojas de espinacas bebé, lavadas con tallos retirados, o 1 (10 onza) paquete congelado, espinaca picada 1 cucharada de aceite de oliva 1 cucharadita seca y triturada o 2 cucharaditas de tomillo fresco 2 clavos de ajo, pelado y picado ½ taza de cebolla, finamente picada 1 cucharada de harina 1 taza de caldo de pollo con bajo contenido de sodio 4 pechugas de pollo sin piel a la plancha o asadas, trituradas o cortadas 2 limones, para producir 2 cucharadas de cáscara de limón rallada y 4 cuñas de limón para decorar Coloque la espinaca en un sartén grande a fuego medio. Cubra y cocine hasta que la espinaca esté marchitada o se caliente la espinaca congelada. Las espinacas deben ser de un color verde oscuro y rico. No las cocine demasiado. Retire las espinacas y escurra bien. En el mismo sartén, caliente el aceite, el tomillo, el ajo y la cebolla. Saltear hasta que la cebolla sea transparente. Agregue la harina hasta que desaparezca. Agregue el caldo y revuelva continuamente hasta que se forme una salsa espesa. Devuelva la espinaca picada a la salsa y mezcle bien. Caliente. Mezcle la mitad del pollo en la salsa. Para servir, cuchare cantidades iguales en cuatro pequeñas cacerolas. Después de porcionar, cubre cada uno con parte del pollo restante y media cucharada de la cáscara de limón rallada. Colocar en horno precalentado a 300 º F por 10 minutos. Sirva cada uno con una cuña de limón. Rendimiento: 4 porciones. Origen de la receta: Universidad de Nebraska extensión nutrición programa educativo.
Horario 2019 clases hoy!
Estar bien vivir bien
Un nuevo comienzo para un saludable usted
Camine a Través de Tejas con la serie Walk & Talk
Contacto: Sharon Mitchiner,
Asistente de Educación Nutricional BLT
Condado de Galveston al 281-309-5048
Fuente: Mejor Vida para los Tejanos Compi-lado y distribuido por:, Jymann Davis, salud familiar y comunitara
Agente de Extensión del Condado de Galveston, Oficina:
281-309-5049, [email protected], Sharon Mitchiner, Asistente de Educación Nutricional BLT, Condado de Galves-
ton, cina: 281-309-5048, [email protected]
Linea de Noticias BLT Abril 2019
Galveston County
