Nutrition Education

MSU Extension Service Food Stamp Nutrition Education

In Cascade County Contact us at 454-6980

Jona McNamee - Supervisor

Judy Bartelt - Nutrition Assistant

FREE Nutrition Classes are offered monthly. Below is current schedule:

Stretch your food Dollars! Plan quick and easy meals*Keep food SAFE*Tips for feeding kids*Recipes to try at home*Managing food resources - money* Food stamps and WIC foods*Food prep and tasting sessions* Free Classes include: Games, Activities and Food

OCTOBER Classes

Oct 17 Opportunities, Inc. 1:30 p.m.

Oct 19 Great Falls Public Library 11:30 a.m.

Oct 23 Office Of Public Assistance 11:30 a.m.

Oct 25 Job Service 2:00 p.m.

Click this link for more nutrition information: Make Nutrition Come Alive

Click this link for Eat Right Montana information

Let’s Talk Turkey

Safety tips for preparing turkey: Thawing, preparing, cooking and storing. Before any handling Wash hands, sinks, counters, utensils and platters thoroughly with soap and hot water BEFORE and AFTER working with raw turkey.

Thawing Safety - Thaw your turkey in its original wrap on the bottom section of your refrigerator. Allow about 24 hours of defrost time for every 5 pounds of turkey. Thawing a turkey in cold water is also safe. Submerge the turkey in its wrapper in a deep sink of cold water. Allow 30 minutes for every one pound of turkey. Change the water every 30 minutes to keep it cold. DO NOT THAW ON THE COUNTER! Thawing the turkey at room temperature increases the risk of baterial growth. These bacteria grow on the outside of the turkey and can multiply to dangerous levels. This produces toxins that cooking may not destroy.

Preparation Safety - Never stuff a turkey ahead to save time! If stuffing your turkey, prepare the ingredients in advance (keep wet and dry ingredients separate). Then mix stuffing together just before stuffing the turkey and putting it in the oven. Reminder - left over stuffing should be eaten within 1-2 days. Or bake the stuffing in a separate dish.

Cooking the turkey - Buy and use a meat thermometer for best results. The turkey is done when the meat thermometer is at 180 degrees Fahrenheit. Remember to remove the giblet bag (hear/liver/neck/gizzard) from inside the turkey. Follow the cooking guidelines on the turkey wrapper for the number of minutes per pound of turkey to be cooked. When the turkey is done, allow the cooked turkey to sit for at least 20 minutes before carving. This resting time allows the juices to be redistributed in the turkey, making it easier to carve. Leftover turkey keeps for 3-4 days in the refigerator.

Storing Leftovers - Plan ahead and clean out the refigerator and make room for leftovers several days before the holiday feast. Divide large quantities into small amounts that will chill faster, keept it safer and fresher. If there is a large amount of turkey, consider freezing some for later. If the turkey is frozen while it is fresh, the quality of the turkey will be better when defrosted.

Let’s Crack the Egg Story!

Eggs are one of the most high-quality, low cost protein foods available. Eggs also contain a variety of vitamins and minerals, and are low in calories and saturated fat. Most of the vitamins and minerals are found in the yolk, but protein is found in both the white and yolk. One egg counts as ½ of a meat serving.

Eggs can be prepared easily, and in a variety of ways. Because most egg recipes require short cooking times, eggs are convenient for the person with little time to prepare meals.

You can avoid illness from eggs by knowing how to buy, store, handle, and cook them – or foods that contain them – safely.

Buy Safe:

Buy eggs only if sold from a refrigerated case.

Open the carton and make sure the eggs are clean and the shells are not cracked.

Store eggs at home in the original carton and refrigerate as soon as possible.

Keep Clean and Don’t Cross-Contaminate:

Wash hands, utensils, equipment, and work areas before and after they come in contact with eggs and food containing eggs.

Cook Thoroughly:

Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny. Casseroles and other dishes with eggs should be cooked to 160 F.

Serve cooked eggs and egg-containing foods immediately after cooking.

Due to the possibility of food borne illness from eggs, food safety experts recommend that people not eat raw or undercooked eggs.

Storage – Refrigerated for Safety’s Sake:

Use raw eggs in the shell within 4 to 5 weeks after purchase.
Use hard-cooked eggs (in the shell or peeled) within 1 week.
Cooked eggs, including hard-cooked or egg-containing dishes should not be left out for more than 2 hours.
Refrigerate leftover cooked egg dishes and used within 3 to 4 days.

What should I do with accidentally frozen eggs in the shell? Throw away eggs with cracked shells. Keep uncracked eggs frozen until you need them. Thaw them in the refrigerator or under running cold water. Use Immediately. Since the yolks can thicken when frozen, you can separate the white and yolks and beat the yolk separately to see if it will blend. If it blends, add to the white and continue with your recipe.

Soups!

A Hot Bowl of Soup is a great warmer-upper on a cold winter day! Soup can be healthy, fill up your family and be low cost. Most soups can be prepared in a slow cooker in the morning and be ready for supper. Cook soups on low for 8-10 hours or on high for 4-6 hours.

Save $$

$ Use leftover meat, chicken, or bones to make soup

$ Store leftover vegetables and their juice in a containter in the freezer. Add them to any soup.

$ Add Rice or pasta to stretch a soup or stew.

$ Carrots, potatoes or cabbage are usually available any time of the year.

Save Time!

! Use one pan for all steps

! Use canned beans rather than dry beans Or cook the entire bag of dried beans at once and freeze in 2 cup servings.

! Use recipes with few ingredients

! Use frozen Vegetables

! Use canned broth or bouillon cubes instead of home made broth.

Cut out the FAT-

- Use lots of Vegetable - fresh, canned or frozen

- Cool the broth, skim the Fat off the top

- Use only small amounts of cheese

- Add less butter/margarine

- Remove fat from the meat

RECIPE

Hamburger Vegetable Soup

12 ounces lean ground beef (brown and drain)

1-16 oz. can kidney beans

1 bag (20 oz) frozen vegetables, or 3 cups of vegetables your choice

3 beef bouillon cubes

1-8 oz. can tomato sauce

6 cups of water

In a large pan/pot, brown and drain the hamburger. Add the remaining ingredients. Bring to a boil and cook 15-20 minutes - or until the vegetables are tender. You may need to add more water. Cover the pot to reduce water loss.

Variation - Add 1-2 tablespoons dry minced onion and 2 peeled, diced potatoes. May need to increase cooking time.

Many Recipes are available from the Cascade County Extension Service. Stop in!