Family & Consumer Science · 2017. 2. 13. · Meatless Makes Cent$ M. eatless and plant-based meals and diets have been. ... Replacing meat with a plant protein will increase fiber

Cooperative Extension Service Mason County 800 US Highway 68 Maysville, KY 41056 (606) 564-6808 Fax: (606) 564-9226 extension.ca.uky.edu

Mason County Extension Homemakers Newsletter

February 2017

Family & Consumer Science

From Your FCS Agent

I hope everyone enjoyed the little bit of snow we got in January along with the warmer days! Hopefully February will have very few snow days as well. Happy Valentine’s Day!

I jumped right back into the swing of things during January! The first Live, Laugh, and Learn Playdate was held. I met with the other FCS Agents in District 1 at the Morgan County Extension Office. We had a very successful first session of Cooking through the Calendar where we prepared and sampled Garlic Pork. I spent a few days with the Golden Needles quilting club where they started teaching me how to quilt. I also had a few trainings to learn more about KEHA and FCS programming. I look forward to seeing what February holds.

Thank you to everyone who helped with collecting plastic caps and lids for the 4-H project. They were able to get 5 benches for the community. The Mayslick Night Owls won the contest between homemakers clubs to see who could collect the most. Congratulations, Mayslick Night Owls!

Heather Cheek

County Extension Agent

for Family and Consumer Sciences

Recipe Corner

Squash is low in calories and is naturally free of fat and cholesterol. It contains vitamin C, potassium, and

calcium.

Spaghetti Squash can be stored at room temperature for up to one month. Do not wash before storing.

Remember to buy Kentucky Proud products at your local grocery store or farmers’ market!

Important Dates to Remember

Wednesday, February 1: The first class in Keys to Great Parenting will take place at the Mason County Extension Office from 5:30 pm until 7:00 pm.

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Wednesday, February 8: The Golden Needles Quilting Club will meet for the entire day at the Mason County Extension Office.

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Thursday, February 9: Live, Laugh, and Learn Playdate will take place at the Mason County Extension Office from 10:00 am until 12:00 pm.

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Thursday, February 9: The basket club will meet from 2:00 pm until 4:00 pm at the Mason County Extension Office.

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Wednesday, February 15: The Golden Needles Quilting Club will meet for the entire day at the Mason County Extension Office.

------------------------------------------------------------------------------------ Thursday, February 16: The Silver Pages Book Club will meet from 1:30 pm until 3:00 pm at the Mason County Extension Office.

------------------------------------------------------------------------------------ Tuesday, February 21: Cooking through the Calendar will take place at the Mason County Extension Office from 11:00 am until 1:00 pm. We will be making and sampling Easy Italian Ziti.

------------------------------------------------------------------------------------ Thursday, February 23: The basket club will meet from 2:00 pm until 4:00 pm at the Mason County Extension Office.

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Upcoming Events Beechwood Homemakers

The Beechwood Homemakers will meet Monday, February 13th at 11:00 am at the Mason County

Extension Office.

Fernleaf Homemakers

The Fernleaf Homemakers will meet Wednesday, February 8th at 11:30 am at DeSha’s Restaurant.

Friendship Homemakers

The Friendship Homemakers will meet Tuesday, February 14th at 10:00 am at the Mason County

Extension Office.

Lewisburg Homemakers

The Lewisburg Homemakers will meet Tuesday, February 7th at 1:00 pm at the Mason County

Extension Office.

Mayslick Homemakers

The Mayslick Homemakers will meet Wednesday, February 8th at 10:00 am at DeSha’s Restaurant.

Mayslick Night Owls

The Mayslick Night Owls Homemakers will meet Thursday,

February 16th at 6:00 pm at the Mason County Extension Office.

Sardis Homemakers

The Sardis Homemakers will meet Thursday, February 9th at

6:30 pm.

Orangeburg Homemakers

The Orangeburg Homemakers will meet Wednesday, February 15th at 11:00 am at Laurel Oaks.

Upcoming Events Town and Country

The Town and Country Homemakers will meet Thursday,

February 9th at 6:00 pm at the Mason County Extension Office.

Washington Homemakers

The Washington Homemakers will meet Tuesday, February 7th

at 10:00 am at the Mason County Extension Office.

Young at Heart Homemakers

The Young at Heart Homemakers will meet Tuesday, February 7th

at 1:00 pm at St. Paul Trinity Manor.

Golden Needles

The quilting club will meet Wednesday, February 8th for the entire day at the Mason County

Extension Office.

Silver Pages

The book club will meet Thursday, February 16th from

1:30 pm to 3:00 pm at the Mason County Extension Office.

Basket Club

The basket club will meet Thursday, February 9th from 2:00

pm to 4:00 pm at the Mason County Extension Office.

Golden Needles

The quilting club will meet Wednesday, February 15th for the entire day at the Mason County

Extension Office.

Basket Club

The basket club will meet Thursday, February 23rd from

2:00 pm to 4:00 pm at the Mason County Extension Office.

Homemaker Council

The Homemaker Council will meet Thursday, February 16th

from 11:00 am to 1:00 pm at the Mason County Extension Office.

Hear Tim Farmer of KET’s Tim Farmer’s Country Kitchen at the Opening Banquet.

Enjoy a performance by the KEHA Choir.

Attend a variety of learning and training sessions.

Visit with friends and network with KEHA members from across the state.

Participate in the Quilt Square Showcase.

Enjoy tours & hands-on sessions.

Explore Owensboro.

Learn, laugh and have fun!

Registration details will be included in the KEHA State Newsletter in February 2017!

One day and full registration options will be available. Lodging reservation info posted at www.keha.org.

When: 1st Wednesday of

every month

Time: 5:30 pm - 7:00 pm

Where: Mason County

Extension Office

800 US Highway 68

Maysville, KY 41056

To reserve your seat, call

the Mason County

Extension Office at (606)

564-6808.

For more information

regarding the classes,

contact Heather Cheek,

Mason County Family

and Consumer Sciences

Agent, at

[email protected]

or (606) 564-6808.

Keys To Great

Parenting

Parents, grandparents, and expecting

parents are invited to join the Mason

County Extension Office in an 8-week

course on parenting.

Keys to Great Parenting gives

educational support with UK based

research materials to help parents learn

new ways to help their children grow

and thrive. This is a free class that

covers many subjects to help with

successful parenting.

Join us at the Mason County Extension Office from

11 am to 1 pm on the 3rd Tuesday of every month

starting on January 17th for a FREE class where

everyone attending will learn to cook and sample

the recipe of the month from the 2017 KYNEP Food

and Nutrition calendar.

Registration is necessary. Please call (606) 564-

6808 or visit us at 800 US Highway 68 Maysville, KY

41056 to sign up in advance.

For more information contact Heather Cheek, Mason

County Family and Consumer Sciences Agent .

Meatless Makes Cent$

Meatless and plant-based meals and diets have been shown to be more sustainable, promote better health, and

better for the environment. Meatless meals tend to have fewer calories, less fat, and are more cost effective.

What is a meatless meal?

A meatless meal is a plant-based meal that

contains no meat. To be a well-balanced meal, the meat

needs to be replaced with a plant-based protein such as

beans, nuts, nut butters, peas, and soy products. Meat can

also be replaced with a non-meat animal product such as

dairy or egg products.

Meatless Benefits

Eating meatless meals contributes to health and

financial benefits. Having one to two meatless days a week

will contribute the following benefits:

Fewer calories

Higher fiber content

Complex carbohydrates

Less cholesterol or cholesterol-free

Higher fruit and vegetable intake

Heart healthy

Food sustainability

Less environmentally impacted

Cost effective

Better Health

Replacing meat with a plant protein will increase

fiber content, complex carbohydrates, and increase fruit

and vegetable intake. This is linked to better health such as

heart health, lower cholesterol, reduced stroke risk, weight

loss and management, and better diet.

Money Savings

According to the United States Department of

Agriculture, in 2015, data reports claimed that meat prices

were 132% higher than plant-based proteins. Below is a

table comparing animal meat protein prices to planted-

based protein prices.

How much protein do I need?

Americans tend to consume more protein than

needed. Below is a table from ChooseMyPlate.gov

displaying the recommended amount of protein needed

based on age, gender, and less than 30 minutes of physical

activity daily.

What counts as an ounce?

Animal Protein Plant-Based Protein

Product Price/1 lb Product Price/1 lb

Lean Ground Beef $5.69 Tofu $1.81

Pork $3.62 Beans, all, dried

$1.30

Bologna $2.72 Peanut butter $2.50

Chicken breast, bone-less

$3.31 Lentils, dried $2.70

Eggs (meatless) $1.39 Almonds, shelled

$4.79

**Prices based on the USDA database and US Department of Labor from October 2016

DAILY PROTEIN FOODS TABLE DAILY RECOMMENDATION*

Children 2-3 years old 2 ounce equivalents 4-8 years old 4 ounce equivalents

Girls 9-13 years old 5 ounce equivalents 14-18 years old 5 ounce equivalents

Boys 9-13 years old 5 ounce equivalents 14-18 years old 6 ½ ounce equivalents

Women 19-30 years old 5 ½ ounce equivalents 31-50 years old 5 ounce equivalents 51+ years old 5 ounce equivalents

Men 19-30 years old 6 ½ ounce equivalents 31-50 years old 6 ounce equivalents 51+ years old 5 ½ ounce equivalents

**Source: http://ww.Choosemyplate.gov

A serving size of protein in a meal is considered 4 ounces. A

serving size of meat is about the size of a deck of cards.

Below is a table displaying meat and meatless ounce

equivalences.

**Source: ChooseMyPlate.gov

Making it Count

Replacing a certain animal proteins with a plant-based protein can help you save calories in a meal. Replacing steak strips with black beans can help you save 92 calories per serving. Below is a table comparing the different proteins.

**Source: United States Department of Agriculture Agricultural Research Service National Nutrient Database for Standard Reference Release 28

Conclusion

Meatless meals aren’t only for vegetarians. Having one to two days a week meat-free will not only help you financially, but will help improve your health. Meats and animal proteins can easily be replaced with beans, legumes, nuts, nut butters, and soy products in any meal. Replacing animal protein with plant-based proteins will increase your dietary fiber, complex carbohydrates, decrease cholesterol intake, and decrease calorie intake.

OUNCE-EQUIVALENT OF PROTEIN 1 Ounce of Protein Equivalence

Meat 1 ounce cooked lean beef

1 ounce lean pork

Poultry 1 ounce cooked chicken, skinless

1 slice sandwich meat (turkey or chicken)

Eggs 1 Egg

Nuts & Spreads 12 almonds

24 pistachios

7 walnut halves

1 Tablespoon of peanut or almond butter

Beans ¼ cup cooked beans or peas

¼ cup tofu

2 tablespoons hummus

CALORIE COMPARISON

Protein Serving Size Calories

Black Beans, boiled 1/2 cup 140

Top Sirloin Steak Strips 4 oz 232

Pinto Beans, boiled 1/2 cup 65

Chicken breast, grilled 4 oz 85

Navy Beans 1/2 cup 85

Ground beef, pan fried 4 oz 349

Tofu, firm 4 oz 99

Pork Chops, broiled 4 oz 71

References:

All about the Protein Foods Group. (2016, July 29). Retrieved

from Choose My Plate: www.choosemyplate.gov

Monique Ryan, M. R. (2016, April 15). Going Meatless Once a

Week. Retrieved from Academy of Nutrition and Dietet-

ics: www.eatright.org

U.S. Bureau of Labor Statistics . (n.d.). Retrieved from Average

Retail Food and Energy Prices: www.bls.gov

USDA Food Composition Databases . (2017, January 3). Re-

trieved from United States Department of Agriculture :

www.usda.gov

NOTE: THIS IS A DRAFT

Meatless Recipes

ONE-PAN BEANS AND CORNBREAD

• 1 (12 ounce) package frozen butter beans, thawed

• 1 (12 ounce) package frozen baby lima beans, thawed

• 1 (15 ounce) can no-salt-added kidney beans, rinsed and drained

• 1 (28 ounce) can baked beanswith onions

• 2 tablespoons brown sugar

• cup vinegar

• ¼ cup water

• 1 teaspoon prepared yellow mustard

• 1 (6 to 8½ ounce) envelope cornbread mix*

* Nutrition facts were calculated usinga 7½ ounce envelope

1. Preheat oven to 325 degrees F.

2. In a greased 3-quart baking dish, mix first eight ingredi-ents together.

3. Bake uncovered for 30 minutes. Remove from oven. In-crease temperature to 400 degrees F.

4. Mix cornbread according to package directions. Spread on top of beans.

5. Bake for an additional 20 minutesor until cornbread is golden brown.

Makes 8 servings

Serving size: 1 cup beans and slice of bread

Cost per recipe: $7.76Cost per serving: $0.97

Source: Rita May, Senior Extension Associate for Ken-tucky Nutrition Education Program, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 400 calories; 4g total fat; 1g saturated fat; 0g trans fat; 15mg cholesterol; 720mg so-dium; 73g carbohydrate; 15g fiber; 13g sugar; 18g protein; 2% Daily Value of vitamin A; 8% Daily Value of vitamin C; 15% Daily Value of calcium; 30% Daily Value of iron.

Note: Canned or cooked, dried beans may be substituted for any beans above. Using prepared dry beans in place of canned will reduce sodium in this dish.

VERY VEGGIE POZOLE (HOMINY STEW)

• 2 tablespoons vegetable oil

• 1 medium white onion, diced

• 4 cloves garlic, minced

• 2 stalks celery, diced

• ½ jalapeño, seeded and finely diced (optional)

• 4 cups low-sodium vegetable broth

• 4 whole peppercorns

• 1 bay leaf

• 3 medium carrots, diced

• 1 medium zucchini, diced

• 1 (29 ounce) can white or yellow hominy, drained and rinsed

• 1 (15 ounce) can low-sodium pinto beans, drained and rinsed

• 1 cup tomatillo salsa (may use regular salsa)

• 1 tablespoon salt-free southwest chipotle seasoning blend

• 2 teaspoons cumin

• Juice of 1 lime

• ½ cup cilantro, chopped

• Salt and pepper to taste

Optional toppings:

Finely shredded iceberg lettuce or cabbage, sliced radishes, diced onion, diced avocado, cojita cheese, tortilla chips, lime wedges and hot sauce.

1. In a large pot, heat oil over medium-high heat. Sauté on-ion, garlic, celery and jalapeño (if using) for 2 minutes.

2. Add vegetable broth, peppercorns, bay leaf and carrots.

3. Bring to a boil and cook uncovered for 10 minutes. Re-duce heat to medium. Add zucchini, hominy, beans, salsa, seasoning blend and cumin. Simmer for 15 minutes.

4. Add lime juice and cilantro. Simmer for an additional 5 minutes.

5. Remove peppercorns and bay leaf. Add salt and pepper to taste. Serve with toppings of choice.

Makes 6 servings

Serving size: 2 cups

Cost per recipe: $9.18Cost per serving: $1.53

Source: Becky Freeman, Social Marketing Research Pro-ject Coordinator for Kentucky Nutrition Education Pro-gram, University of Kentucky Cooperative Extension Ser-vice

Nutrition facts per serving: 230 calories; 6g total fat; 0.5g saturated fat; 0g trans fat; 0mg cholesterol; 570mg sodium; 37g carbohydrate; 8g fiber; 5g sugar; 6g protein; 110% Daily Value of vitamin A; 40% Daily Value of vitamin C; 10% Daily Value of calcium; 15% Daily Value of iron.

Note: Cooked, dried beans can be used in place of canned. See back of calendar for instructions on cooking dried beans.

MEDITERRANEAN SALAD ERRANE

Dressing ingredients:

• ¼ cup olive oil

• 3 tablespoons red wine vinegar

• ½ teaspoon Dijon mustard

• 2 teaspoons garlic, minced

• 1 teaspoon dried oregano

• salt and pepper to taste

Salad ingredients:

• 1 large head romaine lettuce, chopped

• ½ medium red onion, diced

• 1 (15 ounce) can no-salt-added chickpeas, drained and rinsed

• 1 large green bell pepper, diced

• 1 pint grape tomatoes

• 1 medium cucumber, sliced

• 4 ounces reduced-fat feta cheese, crumbled

• ¼ cup whole black olives, pitted

1. In a Mason jar (or small bowl), combine dressing ingredi-ents. Tightly screw on the lid and shake to combine.

2. In a large bowl, combine salad ingredients and toss with prepared dressing.

Makes 6 servings

Serving size: 1½ cups of salad with 1¹⁄3 tablespoons of dressing

Cost per recipe: $8.16Cost per serving: $1.36

Source: Jeannie Najor, Senior Extension Associate for Kentucky Nutrition Education Program, University of Ken-tucky Cooperative Extension Service

Nutrition facts per serving: 250 calories; 13g total fat; 3g saturated fat; 0g trans fat; 5mg cholesterol; 340mg sodi-um; 23g carbohydrate; 7g fiber; 5g sugar; 10g protein; 200% Daily Value of vitamin A; 60% Daily Value of vitamin C; 15% Daily Value of calcium; 15% Daily Value of iron.

Note: To lower the cost of this recipe, use Parmesan cheese in place of feta cheese.

TEX MEX BEAN SLIDERS

• 2 (15 ounce) cans low sodium pinto beans

• 1½ cups plain bread crumbs

• 2¼ teaspoons ground cumin

• 2 cloves garlic, minced

• 2 eggs

• 2 tablespoons enchilada sauce

• ¼ cup light mayonnaise

• 1 cup crushed saltine crackers

• 2 tablespoons vegetable oil

• 14 slider rolls

• 4 slices American cheese, cut into fourths

• 1½ ounce lettuce

1. In a large bowl, combine pinto beans, bread crumbs, ground cumin, minced garlic and eggs. Mix until lightly combined. Use the bottom of a drinking glass to mash beans and stir mixture until a stiff paste is formed. Cover and refrigerate.

2. Stir enchilada sauce into mayonnaise. Cover and refriger-ate.

3. Divide bean mixture into 14 equal portions. Form each portion into a patty, ¼ - ⅜ inch thick.

4. Coat a nonstick frying pan with a small amount of vegeta-ble oil. Coat each patty with cracker crumbs, and cook over medium heat until brown. Turn, and cook until second side is brown and patty is set. Internal temperature should reach 165 degrees F.

5. On one half of each slider roll, place ¼ slice of cheese. Top with one bean slider, lettuce and enchilada mayonnaise sauce.

Options: Substitute spinach leaves for lettuce. Add a slice of tomato.

Makes 7 servings

Serving size: 2 sliders

Source: Jackie Walters, Extension Specialist for Nutrition Education Programs, University of Kentucky Cooperative Extension Service

Nutrition facts per serving: 650 calories; 22 g total fat; 6 g saturated fat; 0 g trans fat; 80 mg cholesterol; 1200 mg sodium; 88 g carbohydrate; 9 g fiber; 6 g sugar; 25 g protein

TAILGATER CAVIAR

• 1 (15 ounce) can black beans, drained and rinsed

• 1 (15 ounce) can black-eyed peas, drained and rinsed

• 1 (15 ounce) can white corn, drained

• 1 (15 ounce) can yellow corn, drained

• 2 (10 ounce) cans mild diced tomatoes and green chilies, drained

• 1 (4¼ ounce) can of chopped black olives, drained

• 1½ cups of light Italian dressing

• Garlic powder, salt ,and pepper to taste

1. Mix all ingredients and let sit in the refrigerator over-night.

2. Serve with tortilla chips.

OPTIONS: Add onion, green peppers, cilantro, or jalapeno peppers. Garnish with chopped parsley. Omit black olives to save about $1.65.

MAKES 20 SERVINGS

Serving Size: ½ cup

Cost Per Recipe: $8.98

Cost Per Serving: 45 cents

SOURCE: Jeffrey Hines, Lexington, Kentucky

NUTRITION FACTS PER SERVING: 110 calories; 3 g total fat; 0 g saturated fat; 0 g trans fat; 0 mg cholester-ol;710 mg sodium; 18 g carbohydrate;2 g fiber; 3 g protein; 0% Daily Valueof vitamin A; 6% Daily Value of vitamin C; 2% Daily Value of calcium; 4%

Mason County 800 US 68 Maysville, KY 41056

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