2014 Nutrition & Food Sovereignty Calendar

2014 Nutrition & Food SovereigntyCalendar

Gardening Tips Food Preservation Tips

Food Items from CCT FoodDistribution Program Underlined

in Each Recipe

Local Substitutions for Food Items Highlighted in Each Recipe

Baked Chicken with Vegetables

Ingredients (makes 6 servings)• 4 potatoes, sliced (Local substitution: camas or

wapato roots)• 6 carrots, sliced (Local substitution: Indian

carrots)• 1 large onion, quartered (Local substitution:

wild onion)• 1 chicken, raw, cut into pieces, skin removed

(Local substitution: grouse or pheasant)• 1/2 cup water• 1 Tsp. thyme• 1/4 Tsp. ground, black pepper

Directions:1. Preheat oven to 4000F.2. Place potatoes, carrots, & onions in a large

roasting pan.3. Layer chicken pieces on top of vegetables.4. Mix water, thyme, & pepper. Pour over chicken

& vegetables.5. Spoon juices over chicken once or twice during

cooking.6. Bake at 4000F for one hour, or more, until

browned & tender.

Recipe courtesy of University of Wisconsin CooperativeExtension Service

(http://recipefinder.nal.usda.gov/recipes/baked-chicken-vegetables)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

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New Year’s Day Food Distribution

Closed

Martin Luther King Day

Food Distribution Closed

Northwest Harvest Outreach Keller &

NespelemNorthwest Harvest

Outreach OmakNorthwest Harvest Outreach Inchelium

Food Distribution Closed for Inventory

JANUARY 2014 Storing Foods at Home Safely

• Fresh, Perishable Foods should be used soon after harvest or purchase. Use fresh foods as soon as possible, before they lose quality.

• Discard Foods if food appears spoiled, has an off-odor ortaste, or has mold or slime growing on it.

• Canned Foods have a relatively long shelf life. Warm & humid conditions shorten the shelf life of canned goods & staple foods.

• Refrigerators should be kept at 40oF or cold-er. Do not overcrowd; allow space around food for air circulation.

• Freezer Tem-perature should be 00F or lower.

• Invest in a thermom-eter for your refrig-erator & freezer & make sure the tem-perature is correct!

Coney Island Taters

Ingredients (makes 4 servings)• 1 lb. lean ground beef (Local substitution: elk,

moose, or venison)• 1 medium onion, chopped (Local substitution:

wild onion)• 1 cup barbecue sauce• 2 large potatoes (Local substitution: camas or

wapato root)• 1/2 cup shredded cheddar cheese• 1/4 cup sliced green onions (optional)

Directions:1. In a large skillet, brown ground beef & onion

overmediumheatfor8-10minutesoruntilbeef is no longer pink, breaking up into 3/4 inch crumbles. Pour off drippings. Stir barbecue sauce into beef; cover & simmer over medium heat for 10 minutes.

2. Pierce potatoes in several places with a fork. Place on paper towel in microwave oven. Mi-crowaveonhighfor10-11minutesoruntilten-der, rearranging potatoes halfway. Tip: Some potatoesmaybecometendersooner-startchecking a few minutes before time is up.

3. Cut potatoes lengthwise into quarters. Cut each quarter crosswise in half. Arrange 4 pieces of potato on each serving plate, top with beef mixture. Sprinkle with cheese, top with green onions, if desired.

RecipecourtesyofUniversityofNebraska-LincolnExtension(http://food.unl.edu/fnh/ground-beef-recipes)


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St. Valentine’s Day





President’s Day Food Distribution

Closed

FEBRUARY 2014Storing &Preserving Fruits

& Vegetables

• Sort fruits & vegeta-bles before storing. Use bruised or soft items immediately. Discard items that show decay, as they will contami-nate the good products.

• Fruits: Allow fruits to ripen at room tem-perature. Ripe fruit should be kept in the refrigerator. Most fruits keep best in the re-frigerator for 3-5 days.

• Vegetables: Most veg-etables keep best in the refrigerator. Some vegetables (potatoes, sweet potatoes, ma-ture onions, hard-rindsquashes, eggplant, & rutabagas) keep well in cool storage, & do not need to be refrigerated.

• Ways to Pre-serve Fruits & Vegetables: Refrig-eration, freezing, dehy-dration, &/or canning.

Meat & Veggie Mac & Cheese

Ingredients (makes 4 servings)• 1 box (7.25 oz.) macaroni & cheese• 1 package (16 oz.) frozen mixed vegetables, or

1 can (15 oz.) mixed vegetables• 1 1/2 cups chopped cooked beef (or canned

beef), pork, or chicken (Local substitution: elk, moose, venison, grouse, or pheasant)

• 1/4 cup low-fatmilk• 1/8 Tsp. garlic or onion powder

Directions:1. Cook macaroni noodles in a large saucepan as

directed on the package. After about 5 min-utes, add the frozen vegetables & continue cooking until macaroni is tender & vegetables are cooked. Drain. (Add canned vegetables to macaroniwith1-2minuteslefttocook.)

2. Return macaroni & vegetables to the pan. Add meat.

3. Stir the cheese sauce mix, milk, & garlic or onion powder together. Stir into macaroni mixture. (Omit the butter/margarine recom-mended on the package.)

4. Cookoverlowheatfor1-2minutesoruntilheated through, stirring occasionally.

Recipe courtesy of Iowa State University Extension & Outreach (https://www.extension.iastate.edu/foodsavings/recipes/meat-and-

veggie-mac)


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Daylight Savings “Spring Forward”

1 hour





1st Day of Spring

MARCH 2014 Storing &Preserving Meats, Seafood, & Poultry

• Store meats in the coldest part of the refrigerator!

• When freezing, cut meats, seafood, & poultry into easy-to-cook pieces. Package in freezer-appropriatecontainers. Remove as much air as pos-sible from container. Label & date packages.

• Proper Containers for Freezing: glass jars, plastic contain-ers made specificallyfor the freezer, and freezer zippered bags.

• Leftover meat, sea-food, & poultry need to be cooled quickly, covered, & refriger-ated or frozen within 2 hours of cooking.

• Ways to Preserve Meats, Seafood, & Poultry: refrigeration, freezing, dehydrating (smoking), &/or canning.

Nespelem Jr. Rodeo Taco Feed & Auction

Lighter Fried Fish Fillets

Ingredients (makes 4 servings)• 1 lb. fishfillets(Localsubstitution:sockeye,chi-

nook, coho)• 2 Tbsp. parmesan cheese• 1 1/2 Tbsp. yellow cornmeal• 1 1/2 Tbsp. wholewheatflour• 1/2 tsp. ground, black pepper• 1/2 tsp. Hungarian paprika (optional)• 1 Tbsp. olive, canola, or vegetable oil• Cooking spray

Directions:1. Spray baking dish with cooking spray.2. Preheat oven to 4000F.3. Rinsefilletsundercoldwater,patdry.4. Combine parmesan cheese, cornmeal, whole

wheatflour,pepper,&paprikainaplasticbag.5. Shakefilletsoneatatimeinabagtocoatwith

cheese mixture.6. Placefilletsinbakingdish.Drizzleoiloverfillets.

Bakeabout10minutesperinchthicknessoffishoruntilfishisopaquewhenflaked.Filletsmayneed to be turned halfway through baking.

Recipe courtesy of University of Illinois Extension(http://www.urbanext.uiuc.edu/diabetesrecipes)


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APRIL 2014Selecting a Garden Site

• When selecting a gar-den site, convenience is important, but full sun & suitable soil are most important.

• Most vegetable crops require 6 hours of di-rect sunlight each day.

• Most vegetables require fertile,well-drainedsoil.

• Select a site with enough slope for sur-face drainage.

• Select a site that has easy access to water.

• Prepare your site for planting by removing the existing vegetation & loosening the soil.

Nespelem Jr. Rodeo Nespelem Jr. Rodeo

Nespelem Jr. Rodeo

Tasty Taco Rice Salad

Ingredients (makes 8 servings)• 1 lb. lean ground beef, rinsed & drained (Local

substitution: elk, moose, or venison)• 1 1/2 cups uncooked instant brown rice• 2 cups water• 1 cup onion, chopped (Local substitution: wild

onion)• 1 Tbsp. chili powder• 3 cups fresh or canned tomatoes, drained &

chopped• 1seededjalapeno,choppedfinely• 2 cups spinach or romaine lettuce, washed &

dried• 1cuplow-fatshreddedcheese

Directions:1. Cook ground meat in a large skillet until brown

(160oF). Drain off fat. Rinse meat with warm water to remove more fat.

2. Add rice, water, onion, & chili powder to meat in skillet.

3. Cover. Simmer over low heat for about 15 minutes to cook rice.

4. Addtomatoes&jalapenos.Heat2-3minutes.5. Place layers of spinach or romaine lettuce, rice

mixture, & cheese on plates. Serve at once.

Recipe courtesy of Iowa State University Extension & Outreach (https://www.extension.iastate.edu/foodsavings/recipes/tasty-taco-rice-salad)


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Bloomsday Race Day

Mother’s Day

Memorial Day Food Distribution

Closed

MAY 2014 Planting yourGarden: from Seed

or Transplant?

• Vegetables are di-vided into warm-sea-son (summer) crops & cool-season (fall/winter/spring) crops.

• Warm season crops require a longer grow-ing season or warm-er temperatures.

• You can choose to plant seeds direct-ly into the soil or plant transplants.

• Transplants provide for an earlier harvest date for vegetables.

• For optimum pro-duction, it is important to follow spacing direc-tions on the seed packet.

• You can trim your food budget by planting and growing the more ex-pensive vegetables that your family nor-mally eats (for exam-ple: tomatoes, summer squash and peppers).

Keller Jr. Rodeo

Keller Jr. Rodeo

Mama’s Pizza Boats

Ingredients (makes 4 servings)• 4hotdogbunsorEnglishmuffins• 1/2 cup pizza sauce or spaghetti sauce• 5-6oz.slicedcookedham, beef, turkey, or Ca-

nadian bacon (Local substitution: elk, moose, or venison)

• 1 cup vegetables, such as fresh or canned mush-rooms, sliced or chopped onions, sliced or chopped peppers, &/or drained crushed pine-apple

• 3/4 cup shredded cheese

Directions:1. Heat oven to 450oF.2. Wash hands.3. Cover baking sheet with foil, if desired. Open

bunsorsplitmuffins&laycut-sideuponbakingsheet. Toast for a few minutes in oven until tops are golden brown.

4. Spread about a tablespoon of sauce on each bun ormuffin.

5. Layer meat & vegetables or pineapple on top.6. Sprinkle with cheese.7. Bake for about 10 minutes or until heated

through & cheese starts to bubble.8. For vegetarian option: use 2 cups of vegetables &

do not use the meat.

Recipe courtesy of Iowa State University Extension & Outreach(http://www.extension.iastate.edu/foodsavings/recipes/mamas-pizza-

boats)


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Father’s Day

Spokane Hoopfest

JUNE 2014

Spokane Hoopfest

1st Day of Summer

Maintaning your Garden

• Most vegetable crops require 1 inch of wa-ter per week for optimum production. If soil becomes too dry, plant growth may be seriously limited.

• Irrigate your garden using overhead sprin-klers, soaker hoses, drip tape or hand water-ing. Use what you have.

• For the most effec-tive control of weeds, target them at the seed-ling stage. Handle weeds before they get too big.

• Only a few basic tools are needed to main-tain a garden: spade/shovel, hoe, rake, trow-el, hose and sprinkler.

Breakfast Splits

Ingredients (makes 1 serving)• 1 small banana• 1/2cuplow-fatyogurt• 1/4 cup granola or flake-stylecereal• 1/2 cup sliced or chopped fresh fruit (kiwi,

orange, apple, pear, blueberries) (Local substitu-tion: huckleberries)

• Cinnamon &/or nutmeg (optional)• Chopped nuts (optional)

Directions:1. Cut banana in half lengthwise; place in shallow

bowl.2. Top with yogurt, granola or cereal, & fruit.3. Sprinkle with cinnamon, nutmeg, &/or chopped

nuts.

Recipe courtesy of Iowa State University Extension & Outreach(http://www.extension.iastate.edu/foodsavings/recipes/breakfast-splits)


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Independence Day Food Distribution

Closed





JULY 2014 Dehydrating Fruits, Vegetables, &

Leathers

• Select fresh, ripe fruits & vegetables for drying.

• Pretreat fruits by dipping in an ascor-bic acid, citric acid, or lemon juice solution.

• Pretreat vegeta-bles by blanching.

• Drying time will de-pend on the fruit or vegetable, the size of pieces, & humidity. Op-timal drying temper-ature is 1400F-1450F.

• Fruits are done when leathery & pli-able, but not sticky. Vegetables are done when hard & brittle.

• Store dried fruits & vegetables in tight-ly sealed containers.

• Fruit leathers are made by drying thin layers of pureed fruit.

• Fruit leathers take 4-10 hours to dry at1400F-1450F. Fruit leath-ers are done when trans-luscent, & slightly sticky.

Executive Order Day Food Distribution

Closed

Chicken & Fruit SaladIngredients (makes 4 servings)• 1lb. roasted chicken breast (Local substitution:

grouse or pheasant)• 1 bunch fresh spinich, divided• 2 grapefruit• 2 apples, diced• 1cupfat-freeDijonsaladdressing

Directions:1. Remove&discardskinfrompre-cookedchicken

& tear chicken into bite size pieces.2. Wash spinach. Chop 1 cup spinach leaves into

small pieces. Set remaining leaves aside.3. Wash grapefruit, remove peel, tear into sections,

& cut into small pieces.4. Wash apples & dice into small pieces.5. In a large bowl, combine chicken, chopped spin-

ach, fruit, & salad dressing. Stir gently.6. To serve, place remaining spinach leaves on a

large plate & top with chicken mixture.

Dijon Salad DressingIngredients• 2 Tbsp. olive oil• 2 Tbsp. Dijon mustard• 2 Tbsp. water• 1 Tbsp. fresh basil, chopped or 1 tsp. dried basil• 1 tsp. honeyDirections:1. Put together in a jar & shake.

Chicken recipe courtesy of North Carolina State Cooperative Extension(http://www.extension.org/pages/20559/chicken-and-fruit-salad)

Salad Dressing recipe courtesy of UMass Extension (http://extension.umass.edu/nutrition/sites/extension.umass.edu.nutrition/files/recipes/

Three_bean_salad_with_mustard_dressing_eng.pdf)


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AUGUST 2014Dehydrating Meats & Meat Jerky

• For safety reasons, meat & meat jerky MUST be pre-treated,& ONLY dried using a dehydrator or oven.

• Pre-treatment can be a Marinade Brine, Hot Pickle Cure, or Vinegar Marinade (See WSU Colville Reservation Extension for recipes).

• After pre-treating meat, cut into 1/4 inch thick strips, lay strips in a single layer on dry-ingtrays,dryfor10-14hours at 1400F-1450F.

• Properly dried meat & jerky is chewy & leathery. It will crack, but not break, when bent.

• Store dried meat & jerky in airtight plas-tic bag or container with tight fitting lid.

• Properly dried meat & jerky will keep for about 2 weeks at room temperature, 3-6 months in the refrigerator, & one year in the freezer.

Misickquatash (Indian Succotash)

Ingredients (makes 6 servings)• 1 cup lean ground beef (Local substitution: elk,

moose, or venison)• 1cuplimabeans(iffrozenordried-cooked&

drained;ifcanned-drained)• 1 can (15.25 oz.) corn, drained• 1 can (14.5 oz.) tomatoes, drained & broken up• 1/4 Tsp. salt• 1/4 Tsp. ground, black pepper• 1/8 Tsp. nutmeg

Directions:1. Brown ground beef in pan.2. Add remaining ingredients except nutmeg.

Cover & simmer 5 minutes until thoroughly heated.

3. Sprinkle with nutmeg before serving.

Recipe courtesy of USDA Food Distribution Program on IndianReservations, A River of Recipes, Native American Recipes Using

Commodity Foods(http://recipefinder.nal.usda.gov/recipes/misickquatash-indian-succotash)


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Labor DayFood Distribution

Closed

1st Day of Autumn

SEPTEMBER 2014September is

National Food Safety Education

Month!

Native American Day Food Distribution

Closed

Using & Caring for a Pressure Canner

• Pressure canning is the ONLY rec-ommended meth-od for canning meat, poultry, sea-food, & vegetables!

• Before each use, wash canner with hot, soapy water, rinse, & let dry.

• Cool canner gradual-ly, as sudden changes in temperature may cause cracking or warping.

• Never leave water or food in a can-ner, as it may absorb the flavors &/or odors.

• After each use, wash canner with hot, soapy water, rinse, & let dry.

• Do not immerse the lid of a dial-gauge canner in water, as water can make the gauge rust or corrode.

• Dial gauges should be checked for ac-curacy every year! Contact WSU Colville Reservation Extension to schedule a gauge in-spection appointment.

Hunter’s Stew

Ingredients (makes 10 servings)• 2 lbs. venison stew meat, canned beef, or beef

stew meat (Local substitution: elk or moose)• 2 Tbsp. butter• 2 cups carrots, diced (Local substitution: Indian

carrots)• 2 cups celery, diced• 3 medium onions, quartered (Local substitution:

wild onions)• 2 1/2 cups potatoes, diced (Local substitution:

camas or wapato root)• 1 Tsp. salt• 1/4 Tsp. ground, black pepper• 1 Tsp. sugar• Water

Directions:1. Cutmeatinto1-inchcubes,brownwithbutterin

a large skillet.2. Drain fat.3. Move to large saucepan.4. Add seasonings & cover with water.5. Cover, bring to boil & simmer until meat is ten-

der(about1-2hours).6. Add vegetables & continue cooking until tender

(about 1/2 hour). Add more salt if needed.

Recipe courtesy of Oklahoma Cooperative Extension Service(http://oces.okstate.edu/washington/family-and-consumer-sciences/wild-game-food-safety/additional-venison-recipes/Venison_from_Field_to_Ta-

ble.pdf)


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Halloween


OCTOBER 2014

National 4-H Week

AltitudeAdjustments when

Canning

• Internal canner temperatures are lower at higher al-titudes, which re-sults in underprocess-ing & higher chance of botulism poisoning.

• Adjustments MUST be made when can-ning above 1,000 feet.

• Boiling Water Can-ner: processing time increases (contact WSU Colville Res-ervation Extension for specific times).

• Weigted-gauge Pres-sure Canner: from sea levelto1,000feetuse10-lb. weight; above 1,000 feet use 15-lb. weight.

• Dial-gauge Pressure Canner: sea level to 2,000 ft. use 11 lbs. pres-sureondial;2,001-4,000ft. use 12 lbs. pressure on dial; 4,001-6,000 ft.use 13 lbs. pressure on dial; 6,001-8,000 ft. use14 lbs. pressure on dial.

Quick Chili

Ingredients (makes 7 servings)• 1/2 lb. lean ground beef (Local substitution: elk,

moose, or venison)• 1/2 medium onion, chopped (Local substitution:

wild onion)• 1 can (15 oz.) kidney beans, pinto beans, or

black beans, drained• 1 can (14.5 oz.) diced tomatoes with liquid• 1 1/2 Tbsp. chili powder

Directions:1. Brown meat & onions in a large skillet over

medium-highheat(350oF in an electric skillet). 2. Drain fat.3. Add beans, tomatoes, & chili powder.4. Reduce heat to low (250oF in an electric skil-

let). Cover & cook for 10 minutes.5. If too dry, add 1 can (8 oz.) tomato sauce.6. Serve hot.

Recipe courtesy of Oregon State University Extension Service(http://oregonstate.edu/dept/kbrec/sites/default/files/quick_chili.pdf)


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Daylight Savings “Fall Back” 1 Hour

*National American Indian & Alaska Native Heritage Month*

Thanksgiving DayFood Distribution

Closed

Thanksgiving HolidayFood Distribution

Closed

Veteran’s DayFood Distribution

Closed

NOVEMBER 2014 Canning High-Acid Food: Fruits, Jellies,

Jams, & Spreads

• Use only firm, ripefruits for canning. Wash thoroughly. Use a boil-ing water canner.

• Light colored fruits canbepre-treatedwithascorbic acid (vitamin C).

• When canning fruits, jellies, jams, & spreads, follow a WSU Extension ap-proved recipe. Con-tact WSU Colville Res-ervation Extension for a copy of approved recipes.

• Storing: wipe jars, la-bel with date & con-tents, remove screw bands, & store in a cool, dark, dry place. Use jars within 1 year of canning.

• Before eating, look for bulging lids or rings, leaks, & any unusual ap-pearance of food. Af-ter opening, check for off-odor,mold,orfoam.If there’s any spoil-age, destroy the food.

Ham & Brown Rice

Ingredients (makes 6 servings)• 1can(14oz.)low-sodiumchickenbroth• 2 1/2 cups cooked, chopped ham• 1/2 tsp. minced garlic• 1 1/2 cups instant brown rice, uncooked• 1/2 Tsp. ground, black pepper• 2 cups frozen peas, or 1 can (15 oz) canned peas• 2 Tbsp. Parmesan cheese (optional)

Directions:1. In a skillet, combine broth, ham, & garlic. Heat to

boiling.2. Stir in rice & pepper. Reduce heat to a simmer,

cover & cook for 10 minutes.3. Uncover. Add peas & cook about 4 minutes

more, or until rice is tender & peas are hot.4. Sprinkle Parmesan cheese on top, if desired.

Serve immediately.

Recipe courtesy of Iowa State University Extension & Outreach(http://www.extension.iastate.edu/foodsavings/recipes/ham-brown-rice)


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Christmas Eve

Christmas DayFood Distribution

Closed1st Day of Winter

DECEMBER 2014Canning Low-Acid Foods: Vegetables,

Meat, Seafood, Poultry, & Game

• Select young, tender vegetables for can-ning. Wash thoroughly. Trim blemishes & peel, if desired. Follow a WSU Extension approved recipe & process. Use a pressure canner.

• When canning meat, seafood, poultry, or game follow a WSU Ex-tension approved recipe & process. A pressure canner MUST be used.

• Preparing Meat, Poultry, or Game: use only good quality meat, poultry, & game; keep meat chilled be-low 400F; trim off gristle, bruised spots, & fat; cut into pieces.

• Preparing Fish: if fro-zen, thaw in the refriger-ator; rinse in cold water; removehead,tail,fins,&scales;cutintofilletsorchunkstofitinyourjars.

Baked Chicken with Vegetables Coney Island Taters Meat & Veggie Mac & Cheese Lighter Fried Fish Fillets

Tasty Taco Rice Salad Mama’s Pizza Boats

Ham & Brown RiceQuick Chili

Hunter’s StewChicken & Fruit Salad Misickquatash (Indian Succotash)Breakfast Splits

This calendar is part of “R Fit Nation,” a WSU Colville Reservation-Federally Recognized Tribes Extension program to improve the health & fitness of Colville

Reservation residents.

Calendar created by:Kayla Wells, Family & Consumer Science Educator, WSU Colville Reservation-Ferry

County Extension, (509) 634-2306, [email protected]; andLinda McLean, 4-H/Ag. & Nat. Resources FRTEP Educator, WSU Colville Reservation-

Ferry County ExtensionDan Fagerlie, Director, WSU Extension Tribal Relations Liason & WSU Colville

Reservation Extension Project Director, (509) 690-0009, [email protected].

In partnership with:Dorothy Palmer, LIHEAP/Food Distribution/Sr. Heating Assistance Programs, Colville

Confederated Tribes, (509) 634-2770, [email protected].

A final thanks to the following people:Melissa Strong, WSU CAHNRS/Extension Marketing, News, & Educational

CommunicationsFood photos provided by Tim Patrick PhotographyFood preparation & display provided by Paige Patrick

Cooperating agencies: Washington State University, U.S. Department of Agriculture (USDA FRTEP Award #2009-41580-05326), Confederated Tribes of the Colville Reservation, Colville Agency BIA, and Ferry County, Dan Fagerlie, Project Director, [email protected]

WSU Extension programs and employment are available to all without discrimination. Evidence of noncompliance may be reported through your local WSU Extension office.

9 Methow St., Bldg. 888PO Box 150

Nespelem, WA 99155509-634-2304 (Nespelem Office)

509-775-5225 x1112 (Ferry County Office)http://ferry.wsu.edu

Confederated Tribes of the Colville ReservationPO Box 150

Nespelem, WA 99155509-634-2200 or 888-881-7684

http://www.colvilletribes.com/index.php

2014 Nutrition & Food Sovereignty Calendar

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Transcript of 2014 Nutrition & Food Sovereignty Calendar