Your extension connection to nutrition and fitness
Sprouted Foods
A new trend showing
up in the cereal, bread,
pasta, and snack aisles
is products made with
sprouts. Most people have
heard of bean sprouts, but
other foods that can be
sprouted include grains,
legumes, radish seeds,
broccoli seeds, and nuts.
The health benefits touted
include being higher
in vitamins such as B
and C and minerals such as zinc and iron, as well as increased
digestibility. Currently there is little research on sprouted foods, and
the results of these studies show the benefits to be small compared
to nonsprouted foods. The few studies that have been done show
that vitamin C is slightly higher in sprouted grains, and iron and zinc
may be more easily absorbed. In regard to digestibility, sprouting
does break down the seed, which means less work for your
digestive system.
If you are considering adding raw sprouts to your diet, first look at
food safety. To reduce the risk of a foodborne illness, the Food and
Drug Administration recommends the following:
• Children, elderly, pregnant women, and people with compromised
immune systems should avoid eating raw sprouts.
• Refrigerate any sprouts you buy.
• Cook sprouts thoroughly to kill any potentially harmful bacteria.
Sources: chnr.ucdavis.edu/faq/, www.webmd.com/food-recipes/
sprouting-food
Healthy People. Environments. Economies.
Serving Size: 1 enchilada | Serves: 8
Ingredients:
• 2 1/2 cups butternut squash (or
other winter squash), cooked
• 1 can (15 ounces) black beans
(drained and rinsed)
• 1/2 cup onion, diced (1/2 medium
onion)
• 1/2 cup fresh cilantro, chopped, or
3 tbsp. dried cilantro
• 2 tsp. garlic powder
• 1/2 tsp. cumin
• 1 cup 2% fat cheese, shredded (like
cheddar or Mexican blend), divided
• 8 tortillas (6”)
• 1 cup salsa or 1 can (10 ounces)
red or green enchilada sauce
• 1/2 cup Greek yogurt
Instructions:
1. Preheat oven to 375°F.
2. Mix the squash, beans, onion,
cilantro, garlic powder, and cumin
in a bowl.
3. Mix 3/4 cup of the cheese into the
squash mixture.
4. Put a 1/2 cup strip of filling on each
tortilla. Roll the tortilla around
the filling. Put the tortilla into a
greased 9” x 13” baking dish with
the seam down.
5. Cover the tortillas with the salsa
or enchilada sauce. Put the rest of
the cheese (1/4 cup) on the salsa
or sauce.
6. Bake for 25 minutes.
7. Serve each enchilada with 1
tablespoon of Greek yogurt.
Nutrition information per serving:
220 calories, 3.5g total fat, 1.5g
saturated fat, 0g trans fat, 5mg
cholesterol, 660mg sodium, 35g total
carbohydrate, 6g fiber, 7g sugar, 10g
protein
This recipe is courtesy of ISU
Extension and Outreach’s Spend
Smart. Eat Smart. website. For more
recipes, information, and videos,
visit www.extension.iastate.edu/
foodsavings/.
USDA’s Meat and Poultry Hotline
If you have a question on buying, storing, preparing, or cooking
your turkey this Thanksgiving, the USDA’s Meat and Poultry hotline
can help you. The hotline, which recently celebrated its 30th year, is
available to answer any question on food safety.
www.extension.iastate.edu
Barbara Fuller, MA, RD, LD
Nutrition and Wellness Specialist
[email protected]
712-589-2449
November programs:
Early Childhood Educators
conference in Creston
ServSafe class in Oakland
Happy Thanksgiving
Call 888-674-6854 Monday through Friday from 9 a.m. to 3 p.m.
On Thanksgiving Day, the line is open from 7 a.m. to 1 p.m., but
it is closed other government holidays. The hotline is available in
Spanish as well. Recorded food safety messages are available 24
hours a day in English and Spanish. Or you can send questions
to [email protected]; use their virtual food safety
representative at askkaren.gov or live chat during specified weekday
hours. In addition, the USDA’s FoodKeeper app available on Android
and iOS provides information on storage times for foods.
Source: www.fsis.usda.gov
Exercise Clothing Basics
Being physically active is important, and the right clothes and shoes
can help reduce injury and make physical activity more comfortable.
It’s all about the fabric and fit with clothing, so you don’t have to
worry about the labels or latest fashions.
Fabric: Choose fabrics that pull sweat away from the skin and
dry quickly. Most of these fabrics are made of polyester or
polypropylene. These fabrics don’t soak the clothing. Look for terms
such as Dri-fit, moisture-wicking, Coolmax, or Supplex. Cotton, on
the other hand, absorbs sweat and leaves you feeling sweaty and
uncomfortable.
Fit: Choose the fit that is most comfortable to you while not getting
in the way of your activity. Loose clothing is fine for activities like
running, basketball, and strength training. Formfitting clothing works best for activities where
clothing can get caught, like biking.
PM 2099J November 2015
…and justice for all
The U.S. Department of Agriculture (USDA) prohibits discrimination in
all its programs and activities on the basis of race, color, national origin,
age, disability, and where applicable, sex, marital status, familial status,
parental status, religion, sexual orientation, genetic information, political
beliefs, reprisal, or because all or part of an individual’s income is derived from any public assistance program. (Not all prohibited bases apply
to all programs.) Persons with disabilities who require alternative means
for communication of program information (Braille, large print, audiotape,
etc.) should contact USDA’s TARGET Center at 202-720-2600 (voice and
TDD). To file a complaint of discrimination, write to USDA, Director,
Office of Civil Rights, 1400 Independence Avenue SW, Washington, DC
20250-9410, or call 800-795-3272 (voice) or 202-720-6382 (TDD). USDA is
an equal opportunity provider and employer.
Issued in furtherance of Cooperative Extension work, Acts of May 8 and
June 30, 1914, in cooperation with the U.S. Department of Agriculture.
Cathann A. Kress, director, Cooperative Extension Service, Iowa State
University of Science and Technology, Ames, Iowa.
Shoes: Just as with clothing, your shoes should
match the activity. Walking shoes are stiff, while
running shoes are more flexible. For strength
training, choose shoes that have good support. If
you have issues with your feet or are unsure of
the type of shoe you need, a store specializing in
fitting shoes would be recommended. They are
trained to determine the best shoe for you based
upon your activity, gait, and feet.
Source: MedlinePlus