Morning Sun
  • EXTENSION CONNECTION: Saving money and cooking fresh foods

  • The 2010 Dietary Guidelines recommends eating habits that promote health and reduce the risk of chronic disease. Here’s some of the advice on how to save money while following it.

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  • The 2010 Dietary Guidelines recommends eating habits that promote health and reduce the risk of chronic disease. Here’s some of the advice on how to save money while following it.
    If you’re overweight, eat and drink fewer calories. How? One of the most economical ways to eat fewer calories is to “eat out” less often.
    Restaurant portions easily contribute more than 1,000 calories and average $10 per meal. Other ways to save money while cutting calories are to reduce your purchases of sweetened beverages and drink more water and low-fat milk instead. Also reduce purchases of expensive high-salt, high-solid-fat and high-sugar snack foods and eat more vegetables and fruits instead.
    Fill half of your plate with vegetables and fruits. How? When they are on sale, buy extra amounts of dried, canned and frozen fruits and vegetables, and 100% juices. Buy only the amount of fresh produce that you will use before it spoils.
    Replace refined grains with whole grains. How? Eat more whole wheat foods, rolled oats, popcorn seeds and brown rice. Dust off that electric bread machine that you probably have.
    Making whole grain bread can save you money, and also allow you to decrease your intake of food additives and preservatives.
    Choose a variety of protein foods. How? Eat more legumes and seafood. Buy packages or cans of legumes (such as red beans, black beans, garbanzos, lentils and split peas), as well as unsalted nuts and seeds, in bulk at discounted prices, when possible.
    Buy seafood, eggs, chicken, turkey, and lean beef and pork when they’re on sale. Higher-fat meats may seem lower in price, but you get less protein per pound than with leaner varieties, so go lean! Serve a three-ounce (cooked) portion for a huge cash savings if your family is currently supersizing.
    Reduce sodium, solid fats and added sugars. How? Reduce the number of meals you eat out and the amount of processed/packaged foods that you eat.
    This will improve your health and your budget! Most of sodium, solid fats and added sugars we eat come from packaged foods, commercial baked goods and foods eaten away from home.
    By cooking at home more often, and by preparing foods purchased closer to their natural state, you can more easily meet the 2010 Dietary Guidelines.
    For additional information, contact the Wildcat Extension District, Crawford County, 620-724-8233, Labette County, 620-784-5337, Montgomery County, 620-331-2690, Pittsburg Office, Expanded Food and Nutrition Education (EFNEP), 620-232-1930.
    K-State Research and Extension is an equal opportunity provider and employer.
    Chocolate Whole Grain Surprise Treats
    3 large carrots (more if small)
    1/2 cup liquid pasteurized eggs OR 2 raw eggs
    2 tablespoons vegetable oil
    1/3 cup applesauce
    1 teaspoon vanilla flavoring
    Page 2 of 2 - 1 1/4 cups whole wheat flour
    2/3 cup granulated white sugar
    1/2 teaspoon ground cinnamon
    1 teaspoon baking soda
    1/8 teaspoon baking powder
    1/4 cup unsweetened cocoa powder
    1. Wash your hands and work area.
    2. Peel and finely grate carrots to yield 1 cup.
    3. In a medium bowl, stir together carrots, eggs, oil, applesauce and vanilla.
    4. Preheat oven to 350 degrees F.
    5. Spray an 8 x 8-inch baking pan with nonstick cooking spray.
    6. In a large bowl, stir together flour, sugar, cinnamon, baking soda, baking powder and cocoa powder.
    7. Stir carrot mixture into flour mixture.
    Mix until just moistened.
    8. Pour batter into pan. Bake 25 to 30 minutes, or until a toothpick inserted in the center comes out clean.
    9. Let cool. Cut into 12 pieces. Extra servings freeze well.

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