DONIPHAN COUNTY
FAMILY CONSUMER SCIENCE NEWS
it, the economy size is often (but not
always) a better price per serving. Bring
a calculator to compare unit prices.
Sales tags often do not recompute unit
prices. Generic brands tend to be the
best deal and they are often just as
good as the name brand items.
HOLIDAY GREETINGS TO ALL
FAMILY AND FRIENDS!
Thank you for making 2014 a
Wonderful year to look back on!
I hope each of you can celebrate the
Holiday Season in such a way as to
bring yourself joy and peace. What we
make of this time of year and how much
we appreciate the holidays, is
completely up to us.
My wish for you is Happiness, Joy
and Peace!
Sincerely, Kathy
SQUEEZED BY HIGHER FOOD PRICES?
Small changes in
your shopping and
food consumption
habits can mean
saving big money at
the grocery store.
This may involve
planning ahead and
changing habits, which is hard, but if
you try one or two changes each week
they will soon become part of your
normal shopping routine and you will
see some relief in your grocery bills.
Compare brands and look at the cost
of food per serving. If you will use all of
Where you shop may cost you
money. Bulk food stores may not
always be a good choice. You may be
tempted to buy foods you don’t need
and can’t store properly.
Buy non-food items from discount
stores. This includes pet food, cleaning
supplies and personal care items. You
pay more for these at the grocery store.
Stock up on non-perishable foods
when they are on sale. Take advantage
of sales and stock up on foods that you
will eat and will not go to waste.
You pay more for convenience foods
such as a ready-to-cook chicken breast.
If you prepare it yourself, you save
money and you have control over what
goes in the food, such as less fat and
salt.
Nutritious foods are a better value.
Foods high in fat and sugar – like
cookies, chips, doughnuts and soft
drinks – have fewer nutrients than
nutritious fruits, vegetables, whole
grains, low-fat milk and lean meats.
Remember, the fiber in fruits and
vegetables fills you up and keeps
hunger away.
2 Family Consumer Science News
Shop the outer aisles where you find
fruits, vegetables, dairy products and
meats. The inside aisles are where you
find higher-priced processed foods and
snacks.
Look high, look low.
Bargains are usually
on the top or bottom
shelves, not at eye
level.
Store food properly. Food that gets
thrown out is money lost.
Serve smaller portions. Most of us eat
larger portions than we need. Serving
food on smaller plates and drinks in
taller, thinner glasses can help us eat or
drink less.
Turkey meat contains a lot of an amino
acid called L-tryptophan (say:
el-trip-teh-fan). Amino acids are the
"building blocks" for the proteins that
make up our muscles and other
important parts of our bodies.
(L-tryptophan is just one kind of amino
acid — there are many different kinds of
amino acids in the foods we eat.)
When we eat foods that contain
L-tryptophan, this amino acid travels in
the blood from the digestive system and
later enters the brain. The brain then
changes the L-tryptophan into another
chemical called serotonin (say:
sare-uh-toh-nin). Serotonin calms us
down and helps us sleep.
AVOIDING DROWSINESS
Repackage large containers of food
into smaller bags and containers. This
will make foods more convenient to grab
and go. If you must have snacks on
hand like cookies, smaller portions help
you avoid overindulging.
Cook once, eat twice. Buy enough
ingredients to cook more than one meal
and freeze meal-sized portions. Now
there’s no need to buy frozen dinners.
This will also ensure that you use
leftovers and don't waste food.
So just how do you avoid
that sleepy feeling on Turkey
Day?
Eat small, healthy meals (try to limit junk
foods) throughout the day before you sit
down for your big meal — don't starve
yourself in anticipation of the feast to
come.
Have small portions of foods that are
part of your Thanksgiving meal (including
whatever veggies are on the table).
Drink water and take breaks while you
are eating to see how full you've become.
TURKEY MAKES ME TIRED!
Turkey is a great source
of protein but the
L-tryptophan can make
you sleepy. Or maybe it’s
just that you worked so
hard preparing your
utterly fantastic, turkey
dinner!
The Usual Suspect: L-tryptophan
Stop eating once you're full — there will
always be leftovers tomorrow.
Finally, take a walk outside afterward to
digest your meal. This will make you feel
better than crashing on the couch.
Follow these tips and have a Happy
Thanksgiving — gobble, gobble!
3 Family Consumer Science News
Recipes submitted by the Happy Time Homemakers Club
Sour Cream Chicken Enchiladas - submitted by
Margaret Sutherland
2 Tbsp. butter, melted
½ cup chopped onion
1 garlic clove, chopped (optional)
1 - 10.5 oz. can condensed cream of chicken soup
1 - 8 oz. container sour cream
2 cups cubed cooked chicken breast
2 cups shredded cheddar cheese
1/4 cup milk
10-12 flour tortillas, heated
Heat oven to 350E. To make sauce, melt butter
in saucepan over medium heat. Add onion and garlic,
cook and stir till onions are tender. Add the soup and
½ of the sour cream, mix well. Reserve ½ cup of the
sauce; set aside. Stir chicken and 1 cup of the cheese
into the sauce. In small bowl, combine the reserved
½ cup sauce with the remaining sour cream and
milk; blend well. Spread about ½ c. sauce over
bottom of ungreased 13 x 9" baking dish. Place
about 1/4 c. chicken mixture down center of each
warm tortilla; roll up. Place, seam side down, over
sauce in baking dish. Spoon remaining sauce over
top of filled tortillas, covering completely. Bake for
20 minutes till heated thoroughly. Sprinkle with
remaining cheese. Let stand 5 min. before serving.
Yield: 10 servings. Nutrition Facts: 280 calories.
Total fat 12g, cholesterol 50mg, sodium 690mg,
dietary fiber 1g, total carbohydrates 21g, sugars 2g,
protein 19g.
California Vegetable Casserole - submitted by
Darla Bletscher
1 pkg. California vegetables (frozen)
1 stick oleo (melted)
½ cup water
1 can of cream of chicken soup
1 cup minute rice (or more if desired)
1/4 cup milk
1 small jar cheese whiz
Mix first six ingredients together. Put the small
jar of cheese whiz on top. Bake at 350E uncovered
for 40 minutes. Yield: 8 servings. Nutrition Facts:
250 calories. Total fat 12g, cholesterol 30mg,
sodium 1080mg, dietary fiber 1g, total carbohydrates
26g, sugars 5g, protein 9g.
Zucchini Florentine - submitted by
Bernadine Masters
1 medium onion, diced
2 Tbsp. butter
1 medium zucchini, sliced (remove large seeds)
2 cups stewed tomatoes
½ tsp. salt
Pepper & Oregano
1 cup shredded cheddar cheese
Saute onion in the butter. Add zucchini and cook
10 minutes. Add tomatoes, and seasonings. Cook 5
minutes. Put in casserole, cover with cheese. Bake
20 minutes at 375E. Yield: 6 servings. Nutrition
Facts: 120 calories. Total fat 8g, cholesterol 20mg,
sodium 500mg, dietary fiber 1g, total carbohydrates
10g, sugars 6g, protein 5g.
Copy Cat Kentucky Chicken Slaw - submitted by
Verna Sigrist
8 cups cabbage
1/4 cup carrots
1/3 cup sugar
½ tsp. salt
1/8 tsp. pepper
1/4 cup milk
½ cup mayo
1/4 cup buttermilk
1/4 Tbsp. white vinegar
2 ½ Tbsp. lemon juice
Mix together and pour over cabbage & carrots.
Better if made day before. Yield: 10 servings.
Nutrition Facts: 90 calories. Total fat 4g,
cholesterol 5mg, sodium 220mg, dietary fiber 1g,
total carbohydrates 14g, sugars 8g, protein 1g.
Recipe
Recipes
cipes are
are due by Dec
December 15th
from
from the
the
Helping
Helping Hand Homemakers
Homemakers Club.