from Human Performance Resource Center Staff of the Military Health System
There is no consensus on a “perfect diet,” but the healthiest diets have one thing in common: plenty of vegetables daily. However, “I don’t like them,” “I don’t have enough time to prepare them,” and “I don’t know how to prepare them” are common complaints when it comes to vegetables in your or your kids’ meals. So here are some tips to help brighten up your plate with a variety of vegetables to optimize your health and performance.
• Be sneaky. Add vegetables to foods you already love. Shred vegetables and add them to omelets, rice, pasta, soups, stews, and sauces. Puree vegetables such as carrots, spinach, to add oomph to sauces and casseroles.
• Time crunch? Buy frozen or low-sodium canned (rinsed well with water) to cut down on prep time.
• Challenge your taste buds. Do you truly not like broccoli, or have you just never had it prepared in a way you like? Change your cooking technique and try again. Try baking, roasting, grilling, sautéing, steaming, or eating vegetables raw for a different flavor and texture.
• Flavor it up. A little flavor goes a long way with vegetables. Prepare veggies using a pinch of sea salt, fresh or dried herbs or spices, a sprinkle of Parmesan cheese, or a swirl of balsamic vinegar to turn up the flavor.
For more ideas and recipes for vegetables, visit More Matters.
The recommended intake of vegetables varies depending on your weight, age, and calorie needs. Young children need about a cup, men need up to 3 cups, and women need a bit less. Find out how many vegetables you need.
|1 Tbsp canola oil||4 cups unsalted chicken broth|
|1 medium yellow onion, diced||3Tbsp whole-wheat flour|
|½ lb low-sodium ham, diced||1 lb red potatoes, cubed|
|1 cup frozen sliced carrots||2 cups frozen corn|
|1 jalapeno, finely diced||1/3 cup 1% low-fat milk|
|2 tsp dried thyme||¾ cup reduced-fat cheddar cheese|
- In large stockpot, heat oil on medium-high. Add onion, ham, carrots, jalapeno & thyme. Cook 5-7 minutes.
- Add broth & bring to boil. Add flour & whisk together until soup thickens.
- Add potatoes & corn. Reduce heat, cover & cook 20 minutes or until potatoes are fork-tender.
- Stir in milk & cheese. Cook until cheese is melted. Remove from heat & serve.
|Servings: 6||Time: 35 minutes|
Friday December 29th Lunch Special
Smoked Brisket, Smoked Ribs, Smoked Bologna, Honey or Hot Wings, Cajun or Smoked Sausage (Choose 2 Meats).
Sides: Potato Salad, Baked Beans, Coleslaw, Rolls or Cornbread.
They also offer a full Breakfast and Lunch Menu served all day.
Save room for Homemade Dessert.
The Lumberjack Café in Howe Oklahoma is a great place to eat.
Open Monday through Saturday from 6:30 – 2:00pm.
The Lumberjack Café is located inside Ron’s Discount Lumber in Howe.
All for reasonable prices.
The Eastern Oklahoma Medical Center offers some great menu items.
Here is what’s on the menu this week
Thursday, December 28th - Chicken Cordon Bleu, Meatloaf, Mac & Cheese, California Veggies.
Friday, December 29th - Goulash, Lemon and Herb Chicken, Pinto Beans w/ Ham, Peas, Cornbread.
Saturday, December 30th - Grill Only
Sunday, December 31st - Grill Only
Here are some great snacks that will help curb the appetite, make you feel better and lose weight.
1) 2 cups air-popped popcorn with 1 oz. (4 dice-sized cubes) cheese.
2) ½ cup cooked oatmeal made with ½ scoop unsweetened protein powder.
3) 1 banana spread with 1 Tablespoon peanut butter.
4) ½ cup cottage cheese mixed with ¼ cup pineapple.
5) 1 slice whole-grain raisin toast spread with 1 Tablespoon of peanut butter.
6) Simple smoothie: Blend 1 cup plain kefir with ½ cup frozen fruit like peaches, berries, or mango. (Also consider these 10 slimming smoothie recipes.)
7) Whole grain crackers topped with ¼ cup ricotta cheese and a drizzle of honey.
8) ½ whole-grain pita spread with hummus.
By Leilana McKindra
STILLWATER, Okla. – Wondering what to get the foodie on your holiday list? Or perhaps you are stumped on what to give the hard-to-shop-for friend or family member who has everything.
Well, everyone has to eat, right? Cookbooks can make great gifts, especially when they closely match the receiver’s interests and abilities.
Begin by thinking about the recipient of the present, said Barbara Brown, Oklahoma State University Cooperative Extension food specialist.
“Is the person receiving the gift interested in cooking? If not, maybe they’d prefer to get a murder mystery so they can read while eating out,” Brown said. “Or, for some, even though they don’t do a lot of cooking, a cookbook is more about reading and learning about food rather than finding recipes and actually cooking. In that case, maybe a cookbook is a good option.”
Gift givers also should consider the skill level of the recipient.
There should be a fairly close match between a recipient’s skill in the kitchen compared to the skill needed to prepare recipes in the cookbook.
It also is important look at the types of foods the recipes prepare as well as the types of recipes featured in the cookbook.
“Why give a cookbook on preparing meats to a vegan, right?” Brown said. “Meanwhile, a book of recipes with many ingredients and lots of steps probably won’t get much use by someone who wants a meal on the table in 10 or 20 minutes.”
Other criteria to consider are whether the cookbook features colorful pictures and readily accessible ingredients.
Although most foods are available for purchase through the internet, having to wait a couple days for a specific ingredient could dampen the excitement and anticipation of trying a new recipe.
While a more experienced cook or baker may be able to substitute local ingredients for what is not available and the finished product may taste good, it is not the same.
Finally, gifters should look for cookbooks in which the recipes are well written with ingredients listed in the order they will be added and given in common measurements.
“Most recipes are written in standard American format using volume to measure. But, it’s a bonus when cookbooks use both volume and weight, especially for baking, where weighing ingredients is more accurate,” Brown said. “It’s also a nice feature if nutritional information per serving is provided as well as how much equals one serving.”
Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order 11246 as amended, and Title IX of the Education Amendments of 1972 (Higher Education Act), the Americans with Disabilities Act of 1990, and other federal and state laws and regulations, does not discriminate on the basis of race, color, national origin, genetic information, sex, age, sexual orientation, gender identity, religion, disability, or status as a veteran, in any of its policies, practices or procedures. This provision includes, but is not limited to admissions, employment, financial aid, and educational services. The Director of Equal Opportunity, 408 Whitehurst, OSU, Stillwater, OK 74078-1035; phone 405-744-5371; email: has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity. Any person (student, faculty, or staff) who believes that discriminatory practices have been engaged in based on gender may discuss his or her concerns and file informal or formal complaints of possible violations of Title IX with OSU’s Title IX Coordinator 405-744-9154.
1 large onion, diced
1 can (10.5 oz) cream of celery soup
1 can (10.5 oz) cream of chicken soup
1 tablespoon fresh parsley
1 teaspoon poultry seasoning
black pepper to taste
4 skinless boneless chicken breasts
2 cups low sodium chicken broth
2 cups frozen vegetables or peas and carrots, defrosted
1 can biscuits
Cover the bottom of crock pot with onion then lay the chicken breasts on top.
Combine cream of celery soup, cream of chicken soup, parsley, poultry seasoning and pepper in a small bowl. Spread over chicken breasts. Top with chicken broth and cook on high 5 hours. Remove chicken breasts and slightly shred. Add back into slow cooker and stir.
Approximately 1 hour – 90 minutes before serving, roll each biscuit thin and flat. Cut into 4 strips. Add vegetables and biscuit strips to the slow cooker and stir. Cook until biscuit strips are done. Some slow cookers may require extra time to cook the biscuits.
I used left-over turkey and canned peas and carrots which I put in at the beginning. I also left out the parsley & poultry seasoning since my sister seasoned the turkey when she cooked it for Christmas.
You can also make biscuit dough from scratch and use about the equivalent of 8 biscuits for the recipe and bake any extra biscuits to serve with it.
Tuesday Breakfast at CASC Cafeteria is Scrambled eggs, hash browns, bacon, biscuits & gravy, chocolate gravy, pancakes and fruits.
Breakfast served from 7am until 9:30am
Lunch menu is: Salad bar, grill open, baked chicken, leg quarters, BBQ chicken, leg quarters, seasoned wild rice, vegetable blend, hot rolls, baked Potatoes
Lunch served from 11am until 1pm
Dinner Menu is Salad Bar, grill open, meatloaf, Salisbury steak, mashed potatoes, kernel corn, vegetable blend, hot rolls, baked potatoes.
Dinner served from 5pm until 7pm.
Calling all Chili makers!
Wister Public Schools in now taking entries to their inaugural Chili Cooking Contest to be held on December 7, 2017 from 11am until 1pm.
If you think you make some good Chili or want to try out a new recipe, then sign up to to enter the fun contest.
Entries need to be submitted by Thursday December and then brought to the Wister school cafeteria by 10:30 am on Saturday December 9.
The chili cooking contest is in conjunction with their Christmas Bazaar. (Contact Genia Pahlon Harber at Wister School if you want a booth at the Bazaar).
Invite your friends and family to come eat for just $5 each.
This should be a fun way to see how your chili fares with others.
The contest is just for fun (bragging rights) but there will be a cool prize for the winner.