8 Great Things About Pumpkin Pie

1. It tastes great.
2. Whoever heard you could get a serving of vegetables from a dessert?!
3. Pumpkin Pie is an excellent source of Vitamin A (a vitamin that is important for our immune system and eye health).
4. It is made with eggs so you also get 7 grams of protein with it. It's pretty much a complete meal in itself :)
5. If you are watching your weight or diabetic, don't eat the crust or make crustless pumpkin pie and save yourself some calories and fat while still enjoying a yummy, healthy dessert.
6. Why not have it for breakfast with hot coffee or tea? (my favorite morning after Thanksgiving breakfast)
7. You also get a little fiber from the pumpkin puree'
8. It tastes great warm or cold

Do I need to convince you anymore to enjoy your pumpkin pie without guilt this year?!

- Allison Leonard RD

Blackbean Burger Recipes

A lot of times people are scared to take the beans on their WIC checks because they have no idea what to do with them.  Recently VA WIC changed it so participants could get either canned or dried beans hoping that this would entice people to pick the beans more.  Canned beans don't need to be soaked overnight so this makes them easier to cook with.  A couple of weeks ago I made home made black bean burgers and I realized that the majority of the foods I used were WIC foods!

Black Bean Burger Recipe

**2 cans of black beans ( drained and rinsed to remove some of the sodium)

2 tablespoons tomato sauce

**1 cup of corn

**1 jalapeno ( only if you like a little spice)

1/2 cup of bread or panko crumbs

** 1 egg

2 tsp cumin

olive or canola oil to fry them ( you only need a little)

salt and pepper to taste

Directions-  Put black bean burgers, cumin, tomato sauce, and salt and pepper in a food processor to grind up.  If you don't have a food processor you can put it in a blender or mash it up with a fork. One way to make mashing them easier is to put them in a sandwich bag and mash it with your hands.  This could be a really fun activity for the kids to help in the kitchen just make sure the bag is securely shut! Once everything is a pasty consistency add the egg and mix.  Then mix in the breadcrumbs and corn.  Shape them into burgers and put a little bit of olive oil in the pan and saute the burgers. 

You can use your WIC checks to get whole grain tortillas or bread to put the burger on. You can top it with WIC cheese and WIC veggies!  This is a different way to use your WIC beans that the whole family will love!

-Eileen Alwang, WIC coordinator

**- means WIC approved food

Rainy Day Meals!

 

Everyone feels like curling up on the couch on a rainy day with a nice warm cup of coffee or soup and a good book or TV show. If the rain has you feeling like a bit of a couch potato and you do not feel up to cooking a big meal, here are a couple super easy, delish meals that will be sure to warm you to the bone!

Meal #1. Chicken Noodle Soup

There are so many different ways to make Chicken Noodle Soup. You may have Mom's recipe that she used to make you when you were sick or maybe you just want to use what you already have at home. Go ahead and whip out whatever sounds good to put into your soup.

I would recommend to have:

Chicken
Chicken broth
Whole wheat pasta or egg noodles
Salt & pepper
Fresh or frozen sliced carrots
Celery

Some people may add rice, peas, or another variety of veggies. The best part about this soup is you can add whatever veggies, spices or flavoring you would like.

Cook up your chicken in a skillet or boil it until it is almost thoroughly cooked. Add the chicken to your chicken broth and cut up carrots in a medium sized pot. Add as much or as little of your whole wheat pasta or egg noodles that you would like. Finally, add salt, pepper and a pinch of parsley to your simmering pot. Allow the soup to simmer for about 15 minutes. or until the pasta is soft and chicken is cooked thoroughly. Serve and enjoy with some whole wheat toast!

Meal #2. Grilled cheese and tomato soup

Grilled cheese and tomato soup are another great way to get some veggies, whole grain and dairy into your diet. This super easy meal takes about 10 minutes and requires only a few ingredients.

I would recommend to have:

Whole wheat bread

Sliced cheese (any variety)

Butter

Tomato soup

Take your slices of whole wheat bread and butter the outside of the bread. You do not need alot of butter, just a couple swipes to cover the bread in a very thin layer (usually we would be putting peanut butter, jelly, mustard, mayo, etc. on the inside of the bread, but this time we are buttering the outside). Lay the buttered side of one piece of bread, butter side down on your skillet pan that is on medium heat and sprayed with non-stick cooking spray. Take 1 slice of cheese and lay it on the bread (just like a sandwich). Then place your second buttered slice of bread facing butter side up on your cheese. Now, while that is grilling, take your can of tomato soup (any brand will be fine) and dump it into your pot. Turn on medium heat. You will have to multitask now! Go ahead and flip your grilled cheese over using a spatula or fork, the side that has been cooking should be a slight golden brown color. Go back to your tomato soup and give it a nice stir so nothing is sticking to the bottom of the pot. Continue to flip your sandwich until it is cooked to your liking. When your soup is warm enough, serve it up with your grilled cheese. Mmm!

Enjoy! Stay warm and dry!

Christy Redmond
Nutritionist Senior

Just one more bite! Tips for surviving holiday eating...

Think back to last years holiday meals, did you feel any of that incredible fullness and sleepiness immediately after dinner?? Here are some tips to avoid overeating and surviving the holiday season!

1. Many people associate holidays with food. In many cultures, food many be the most important part of the holiday. Try to associate holidays with relationships and time to spend with family and friends. Focus on conversation and fun, instead of food.

2. The best way to avoid weight gain during any time of the year, especially holidays, is to plan ahead. When you approach a table of food at dinner or a party, plan what you are going to eat before you put anything on your plate. Remember, it’s OK to enjoy holiday treats. Spend your calories wisely, and enjoy the foods you choose.

Tips for holiday parties:
1. Don’t arrive to parties on an empty stomach. Have fresh fruit, yogurt, or a small sandwich before you arrive.
2. Offer to bring a healthy dish.
3. Select small portions. Only put two or three bites of each food item on your plate.
4. Sit away from the food. This will keep you from mindlessly overeating.
5. Eat slowly. Take time to enjoy the taste of each food. Holiday treats are delicious!

.

One of the best ways to enjoy the foods you love during the holidays without gaining weight is to kick up your exercise routine. If you exercise for 30 minutes per day, think about adding an additional 15 minutes to your routine. Here are some ideas to get you moving:
•Go on a 15 minute brisk walk when you wake up in the morning.
•Do crunches and push-ups during commercial breaks.
•Play flag-football with your family and friends.
•Bundle up, and go on a run with your older children

Here are some reminders during this time of year:

Holiday candy and traditional family feasts, as well as cooler weather and thus less physical activity, can leave children vulnerable to holiday weight gain. Here are some reminders for you and your kids:
•Don’t allow your child to graze between routine snacks and meals. They should maintain their regular eating schedule.
•Keep holiday treats and candy away from children. Bowls of M&M’s, chocolate-covered pretzels, and cookies can be tempting to both kids and adults. Instead, display healthy holiday snacks like nuts and cranberries on the table for snacks.
•Allow children 1-2 special treats/day. Ask relatives and friends not to give candy or food as gifts.

Enjoy your holiday!

Christy Redmond

Nutritionist Senior