2. Salad Days

3. Kids Can Cook:Sienna’s Picnic

Pasta Salad

4. Cool, Clear Water

5. Juicy FruitRecipes for Kids

6..A Safe & HappySummer

7. Swimming is Fun!

8.The Last WordSummer Menus

Volume X, Issue II Volume X, Issue II Volume X, Issue II Volume X, Issue II Volume X, Issue II Jul - Aug Jul - Aug Jul - Aug Jul - Aug Jul - Aug 20102010201020102010

Desde 1777, el juntarse paracompartir comida ha sido un ritualimportante del Día de Independencia.En estas comidas compartidas, hemoscontado cuentos, recordado el pasado,y disfrutados de discusiones animados.

Los Americanos siempre handisfrutado de platillos deliciosos en el4 de Julio - desdecarnes asadas hastavegetales, frutasestivales, pasteles ybiscochos fabulosos.

En los días de lasabuelas, una comidade Pollo Frito Frío,Ensalada de Papas,Sándwiches de Pepino, Sandía, yBiscocho de Chocolate era la comidatradicional. Hoy, disfrutamos lashamburguesas y los perros calientes,cocidos en la parilla - con frijolesestilo ranchero, y sandía.

En siglos pasados, es posible queestos alimentos se quedaban en lamesa en la luz del sol - por horas. Sitenemos cuidado cuando llevamos ypreparamos los alimentos del picnic,estamos seguros que nuestra comidano nos causará consecuenciasdesagradables.

Consejos para el servir de comidassanas están en página 6.

Gathering together to share foodhas been an important IndependenceDay ritual, going back to 1777. Atshared meals we’ve told stories,remembered the past and enjoyedlively discussions.

Americans have always savoreddelicious foods on the 4th of July,

from barbequed meats to seasonal vegetables and fruits to tasty pies and cakes.

In Grandmother’s day, a meal of Cold Fried Chicken, Potato Salad, Cucumber

Sandwiches, Watermelon andChocolate Cake was traditional.Today, we enjoy grilled Hamburgersand Hot Dogs; Ranch Beans andWatermelon.

In the old days, these foods mayhave been sitting in the sun for hours!If we are careful when we transportand prepare picnic foods, we’ll beassured of enjoying a meal with nounpleasant consequences.

Tips for serving safe food are onpage 6.

About the picture: a dessert table - GettingReady to Serve Barbecue at the Pie Town.NM, Fair. Taken in 1940 by Russell Lee. Library of Congress

UCCE’s Favorite Family Food

2

A favorite dish from the glory days of California’s grand old hotels is the Nicoise Salad. 2010 is a perfect year to revive this popular meal, since it combines so many foods that support our good health. It is tasty and substantial and makes use of many of our Central Coast catches and crops. Traditionally made with an oil and vinegar-based dressing, it is also delicious with low-fat ranch (a dressing that somewhat resembles theclassic Green Goddess). Serve with your favorite crusty whole-grain bread.

1. On each plate, make a bed of 3 cups mixed lettuces.2. On the lettuce bed, artfully arrange: 3-oz (1/2 can) light chunk tuna; 3/4-cup

lightly cooked green beans; 1 whole egg, well-cooked and sliced; 1 smallripe tomato, sliced or wedges; 3/4-cup cooked red potatoes, cut in largechunks; and 1/3-cup black olives.

3. Garnish with parsley and serve the dressing on the side.

1. En cada plato, ponga 3-tazas de lechugas mezclas.2. Encima de la lechuga, arregle ingeniosamente: 3-oz. (1/2 lata) atún;3/4-taza ejotes cocinados; 1blanquillo cocinado, rebanado; 1 jitomate rojopequeño, cortado en trozos; 3/4-taza papas rojas cocinadas, cortando entrozos; y 1/3-tazas olivos negros.3. Adórnela con perejil y sirva el aderezo al lado.

Ranch-style dressing yield – 1 pint

Fat free ‘sour cream’ 6 ounces (¾ -cup)Low- fat Mayonnaise 6 ounces (¾ -cup)Buttermilk 4 fluid ounces (½ -cup)Lemon juice ½ fluid ounce 1-tspRed wine vinegar 1 fluid ounce 1-TBSGarlic cloves, mashed to a paste 1 largeWorcestershire sauce ¾ fluid ounce 1½-tspParsley, chopped 1 tablespoonGreen onions, chopped 2 tablespoonsDijon mustard 1 tablespoonCelery seed ½ teaspoonBlack pepper ½ teaspoon

1. combine all ingredients and stir to blend well.2. store under refrigeration until needed.

A 1-ounce (2-TBS) portion has: 33 kcal 1½ grams fatA 2-ounce (4-TBS) portion has: 66 kcal 3 grams fat

Dang! That stuff is so good there oughta be a law against it!

you're right - it's deeelicious!

UCCE’s Favorite Family Food

3

Handwashing is the FIRST cooking step

in ANY recipe!

I know - I know!

In the heat of summer you may be carrying food to a ball game, the beach or afamily picnic. This salad is perfect for the season because it is very tasty as wellas easy to make and pack. The recipe combines the best of summer vegetables with whole-grain pasta.Since it is not made with high-risk foods and it’s dressed with a lemon-juice-basedvinaigrette, it’s very food safe, Here’s the recipe - enough for 8-10 people. If you prefer to make the “EstiloMexicano” version, substitute the ingredients in parentheses.

1. Cook ½ -lb whole wheat rotini in plenty of boiling salted water for 10minutes. Drain and rinse.

2. While pasta cooks, blanch* until tender-crisp: 2-cups broccoli florets; 1½ -cups sliced zucchini. Put into a large bowl to cool.

3. Add: 1-cup diced celery (or thinly sliced radishes); 1½ -cups diced red bellpeppers; ½ -cup minced sweet onion (or thinly sliced green onions), and1½ - cups well-washed cherry tomatoes.

4. Prepare ½ - cup simple vinaigrette: ¼ -cup olive oil; juice from 1 lemon;salt and pepper - or, measure your favorite oil and vinegar dressing.

5. Add to the dressing: 1 large clove garlic, mashed or finely minced, 2-3TBSspicy mustard - Dijon style is fine -, 1-tsp sugar, ½ -cup minced freshparsley (or - 1-TBS dried orégano and ½ -cup minced cilantro). Dressingwill be strongly flavored - that’s good! The flavor has to stand up to all thatplain pasta.

6. Gently mix the dressing with the cooked vegetables. Add the pasta; stir toblend and set aside for at least ½ hour so that flavors can “marry”.

7. Then, taste your salad and correct seasonings if need be. You can add somepitted olives if you like. Pack in covered container and chill till you go.

This is my summer specialty. If you are 8 years old or older, you can make this with just a little help from someone bigger.

Grandma said:“Better be safethan sorry!”

Keep drinks in aseparate cooler,since it will beopened moreoften...

Don’t partiallypre-cook meator chicken andthen pack it togo! (If it mustbe precooked,cook until done,then chill beforepacking it in thecooler)

For picnics, usesmall jars forcondiments likeketchup, andmayo...

Más vale prevenirque lamentar...

UCCE’s Favorite Family Food

4 Todos sabemos que es importante evitar bebidas azucaradas para nosotros y nuestrasfamilias. ¿Sabe usted que el americano ordinario ya toma 57 galones de soda por año? ¡Estopuede hacer hasta 23-libras de peso agregado cada año, también!

Pero, ¿que podemos hacer cunados nuestros hijos lloriquean y nos fastidian porsodas y bebidas deportivas azucaradas? ¿Que podemos decirle al niño que no le gusta el agua? ¿Como podemos persuadirlos de tomar el agua que necesitan?

• Si sus hijos están jugando activamente, sus cuerpos activarán “centros de sed”en el cerebro y tomarán suficiente agua para las necesidades delcuerpo.

• Explique a su niño que el tomar el agua no es para el sabor, peroporque se quita la sed mejor que otro líquido.

• Hable con otros padres, maestros y entrenadores en la escuela. Seponen de acuerdo en animar todos alumnos de tomar agua u otrasbebidas bajas en azúcar; y evitar sodas y bebidas deportivas azucaradas.

• En casa, prepare aguas frescas, tes fríos de hierbas y licuados. Pruebede té de canela o de hojas de limón para un deleite tradicional.

...............................................................................................................................

We all know that it’s important to avoid sugary drinks for ourselves and ourfamilies. Did you know that the average American now drinks 57 gallons ofsoda a year? that could add up to nearly 23-lbs of added body weight eachyear too.

But - what can we do when our children whine and nag for sodas and sugary sportsdrinks? what can we say to a child who doesn’t like water? how can we get them todrink the water they need?

• If your children are playing hard, their bodies will activate thirst centers in thebrain and they will drink enough water for their bodies’ needs.

• Explain to your child that drinking is not for the taste experience, but because itquenches thirst like no other liquid.

• Talk to other parents, and the teachers and coaches at your child’s school. Agreeto encourage all students to drink water or low-sugar beverages and avoid sodasand sugary sports drinks.

• Prepare fruit-ades, iced herb teas and fruit shakes at home. Try cinnamon orlemon leaf teas for a traditional treat.

UCCE’s Favorite Family Food

5

La fruta estival - hasta las palabras tienen un sonido poético. Eso es porque lafruta estival es el mejor regalo de la Naturaleza. Estas frutas están llenas de Vitamina C,Vitamina A, fibra soluble, y sabor.

Piense en las ciruelas, los duraznos y los albaricoques. Piense de las fresas - o enun vaso lleno de trozos de melones, pepinos y naranjas con limón y chile, con los saboresdulces y picosos mezclados para hacer un jugo fabuloso, goteando de la barbilla. Ah, lafruta estival...

Brochetas de las frutas jugosas:• Corte sus frutas favoritas en pedazos grandes y póngalas en brochetas de bambú. (Cerezas, melón, piñas, duraznos y fresas- todos son deliciosos)• Sumérjelas en yogur vainilla (bajo en grasa) y ¡Disfrútelas!

Sorbetes de Fruta:• En la licuadora, mezcle 1-taza de yogur vainilla (bajo en grasa)

y 2-tazas duraznos o albaricoques (o su otra fruta favorita).• Vierta en formas para que se congelen por lo menos una hora. ¡Disfrútelas!

Try these too!

2 hands full favorite fruit, 2 packets instant oatmeal - put in blender & fill it with milk. Buzzz- instant creamy- good fruit shake for you & a friend for breakfast. It has what you need!

Mix light creamcheese with aTEENSY bit ofsugar. Spread ongraham crackers& top with berriesor sliced peachesor plums. Coldfruit “pizza”squares- yum!

Mix 2 cups ofyour favesummer fruitw/a TEENSYbit of sugar.Let it sit forat least ½ hour.Meanwhile, softensome low-fatfrozen vanillayogurt. Swirlthe fruit in& put back inthe freezer 1hr.before eating.Your family will beso impressed!

Summer fruit- even the words sound like poetry. That’s because summer fruitsare the best gift from Mother Nature. They are full of Vitamin A, Vitamin C, soluble fiberand lots of flavor.

Think about plums, peaches or apricots. Think about strawberries - or a glass filledwith chunks of melon, cucumbers and oranges, with lime and chile, with the spicy-sweetflavors mixing to make a fabulous juice, dripping down your chin. Ah, summer fruit...

Juicy Fruit Sticks:• Cut your favorite fruits into large chunks and thread them onto bamboo skewers.

(Try cherries, melon, peaches, pineapple or strawberries)• Dip these into low-fat vanilla yogurt and enjoy!

Fruitcicles:• In the blender, mix 1-cup low- fat vanilla yogurt and 2-cups of peaches or apricots (or your favorite summer fruit).• Pour into popsicle molds to freeze for 1 hour. Enjoy!

UCCE’s Favorite Family Food

6 • Guarde las carnes en el refrigerador (40F o más frío) hasta poco antes decocinar. Si está usando comida del congelador, déjela descongelar en elrefrigerador.

· Marine la comida en el refrigerador. NO USE ADOBO SOBRANTE. Este adobopuede contaminar la comida cocida, así que tírelo.

· SIEMPRE lávase las manos antes (y después) de tocar carnes crudas. Useun tabla de cortar diferente para carnes y para vegetales y frutas frescas(u otras comidas listas para comer). Límpie y desinfecte las tablas antes ydespués de usar.

· ¿Está usando la parilla en el parque o en la playa? Guarde las carnes crudasen una hielera separada con mucho hielo.

· Use platos limpios para servir carnes cocidas. El enjuagar los platos usadospara las carnes crudas en adobo no es suficiente para matar micróbiospeligrosos. Es importante usar agua caliente y jabonosa para limpiar susplatos de servir.

• Más importante de todo- cocine la carne hasta que la temperaturainterna esté a160F. La única manera de saber esto es el uso de un termómetro.Usted no puede saber la temperatura al mirar la hamburguesa o bistec.*Si nousa un termómetro, posiblemente hay riesgos de intoxicaciones alimentarias,(enfermedad seria o hasta la muerte) especialmente para sus niños o abuelos.*Por la FDA

Do I have to learn to use that stupid thing?

Stickthermometerinto the thickestpart of the meat.Wait until thepointer stopsmoving. Wait 10seconds more.Is it 160F?

Yesss! That wasn't so hard, after all!

• Keep meats in the frig (40F or colder) until right before grilling. Ifyou’re using food from the freezer, thaw it in the refrigerator.

· Marinate food in the frig. DO NOT USE LEFTOVER MARINADE. Itcan contaminate the cooked food, so just throw it out.

· ALWAYS wash your hands before (and after) working with raw meat. Use a SEPARATE cutting board for meats and for fresh veggies and

fruits (or other ready-to-eat foods). Wash & sanitize boards BEFOREand AFTER use

· Traveling to the grill? Keep raw meats in a separate cooler w/lots ofice.

• Most important of all- Cook the meat till it is 160F inside. The onlyway to tell is to use a thermometer. You cannot tell by looking at aburger or steak. *If you don’t use a thermometer, you may be puttingyour family at risk for “food poisoning” (serious injury or evendeath)- especially your children and grandparents. *Info from the FDA

UCCE’s Favorite Family Food

7

Swimming is fun and great exercise foryou, no matter what your age.

If you swim regularly, you can improve - veryeffectively - your heart’s fitness level (called “aerobic capacity”)

. Better yet, because your body floats in water, this

buoyant support keeps you safe from weight bearing stress injuries.

Aerobics in water help stabilize blood pressure, improve circulation and keep yourbody cool. Swimming uses all your main muscles and keeps you flexible.

Do you have weight issues, back problems, arthritis or injuries? That’s okay - checkand see -your doctor will likely agree that swimming is good for you.

Grab your towel and the grandchildren and head off to the pool today!

El nadar está un ejercicio muy efectivo, no importa su edad - y también, ¡quedivertido es!

Si usted nada regularmente, puede mejorar de manera eficiente el nivel de buenestado físico de su corazón (capacidad aeróbica).

Todavía mejor, porque su cuerpo flota en el agua, este apoyo boyante se mantieneseguro de lastimaduras resultando del estrés del sostener el peso.

Ejercicios aeróbicos en el agua ayuda en estabilizar la presión de sangre,mejorar la circulación y mantiene una temperatura del cuerpo no elevada.

El nadar usa todos grupos de músculos mayores ymantiene su flexibilidad. ¿Está usted sobrepeso? ¿Tieneproblemas con la espalda o la artritis - o lastimaduras?No se preocupe- su doctor probablemente está deacuerda que el nadar está bueno para sí..

¡Agarra su toalla y también sus nietosy vayas a nadar hoy día!

Everyone help!Make “shoppingday” a “cookingday” -do prep forthe week ahead.

Cook veggiesahead - Twice aweek, steam greenvegetables, cleansalad greens, etc.Store in frig forquick meals duringthe work week.

PLEASE learnthe skills youneed to cook athome. Fresh, tasty,inexpensive andSAFER family mealswill reward youreffort!

Try a Frittata:In a bowl, toss 2cups cooked rice, 2cups cookedvegetable, 2-TBSflour, half a tsppepper (less salt), 1finely minced garlicclove, 1-cup gratedsharp cheese. Putinto a greasedcasserole, mix 2eggs & 2 cups milk,pour over & cook at350F about 1 hour.

I just have to have a chocolate dessert at least once a week!

I noticed!

The University of California, in accordance with applicable Federal and State law and University policy, does not discriminateon the basis of race, color, national origin, religion, sex, disability, age, medical condition (cancer-related), ancestry, maritalstatus, citizenship, sexual orientation, or status as a Vietnam-ear veteran or special disabled veteran. The University alsoprohibits sexual harassment. Inquiries regarding the University’s nondiscrimination policies may be directed to AffirmativeAction Director, University of California, Agriculture and natural Resources, 300 Lakeside Drive, 6th Floor, Oakland, CA94612-3550, (510) 987-0096.

What’ll We Have For Dinner? Summer Food Stamp Menus:

Sunday: Independence Day Grill: Chicken Paillarde (marinate boneless, skinless thighs inolive oil, lime juice, garlic, black pepper. Grill & baste w/your favorite BBQ sauce) - or - HotDog , Grilled fresh Corn on the cob, Green Bean Salad, Coleslaw, BBQ Beans, Whole GrainGarlic Bread, Watermelon & Diana’s Special lowered fat Chocolate Cupcakes. WatermelonAgua Fresca and Lemonade Iced Tea. Definitely a “sometimes” food day!

Monday: Country Pork Ribs in the Slow Cooker; serve on toasted Sandwich rolls with darkgreen salad and melon wedges.(Or, spinach and strawberry salad)

Tuesday: Set up a Family Pizza Bar: individual pizza crusts or split whole wheat rolls spreadwith Italian-flavored tomato paste; shredded part-skim mozzarella, sliced olives, onions,tomato, bell pepper, mushrooms, turkey-pepperoni or sausage. Add blanched (pre--cooked)thin-sliced zuchini or other green veggie. Bake till piping hot; serve /mixed fruit chunksdessert

Wednesday:

Thursday: Hot day? Try a Whole-Meal Salad: Romaine lettuce, sliced hard-cooked Egg,Chopped Walnuts or Almonds, Crumbled Cheese, Strips of Ham & Bell Pepper, TomatoWedges, Olives, (Other choices - Blanched Green Veggies cooked Corn Kernels and BlackBeans). Toss with olive oil and lemon juice - or fat-free honey Dijon Dressing. Add Tortillas orWhole Grain Rolls and enjoy Fresh Peach Crisp.

Friday: Rockfish baked or grilled in foil: place fish portion just off-center in a 14’ square of foil.add thin-sliced onion, lemon, bell pepper & garlic. Black pepper; drizzle w.olive oil, fold paperover and crimp edges together to makes a kind of large packet for fish. Cook 5 min a side.Serve in the packet so diner can enjoy the fragramt steam when it is opened. Add Rice, DeepGreen Salad, Crusty Bread, Chocolate Dessert.

Saturday: - Home-made Cheese Burger with theworks, Baked Sweet Potato Wedges, Carrot Sticks,and a Black Cow (a root beer float- you can use diet root beer and low-fat vanilla frozen yogurt for this).

Roast a Chicken with a handful of garlic cloves inside. Serve with steamedSmall Potatoes & Green Beans, Sliced Avocado & Tomato, Fresh Plum Sundae

Every year about this time there's a Black Cow for dessert! What's up with that?

Root beer on sale?

The SupplementalNutrition Assistance Programfrom USDA helps people buynutritious foods for betterhealth, and funds the UC-FSNEPProgram, this newsletter, theSnapee-Monterrey CountyFacebook page and othereducational endeavors.

http://www.facebook.com/pages/SNAP-EE-Monterey-County/127600380589436?vhttp://www.facebook.com/pages/SNAP-EE-Monterey-County/127600380589436?vhttp://www.facebook.com/pages/SNAP-EE-Monterey-County/127600380589436?v

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