Kick off the Holiday Season by attending our annual Soup, Bake, and Craft Sale on Saturday, November 6 from 9 AM to 1 PM.
Homemade Soups (1 Pint) $4.50
Baked Goods - prices vary
Christmas Gifts and Crafts - starting at $.50
Zion Ladies - We are looking for donations of baked goods and crafts! Contact Sarah at mopsandbeyond@gmail.com for for information.
Wednesday, October 27, 2010
Photo Editing Software and Websites
Thanks Lynnette for these great sites!
Picnik - Picnik.com – Online Editing Site.
– FREE with basic photo editing
– $2.08 per month for premium features
Photobucket - Photobucket.com – Online Editing Site
– FREE with Basic Photo Editing
– Great for beginners, easy to use
Paint.net – Download Software – (different from paint program already on your computer)
– FREE to download
– More advanced a little difficult to navigate, but economical and a great alternative to Lightroom
Adobe Lightroom – adobe/products/photshoplightroom.com – Download Software
– FREE trial 30 day then $299 on adobe's website
– medium, easy to use for fast results
Adobe Elements -www.adobe.com/products/psprelements – Download Software
– FREE trial 30 day then $119 on adobe's website
– Advanced, medium difficulty
– Video Capturing Software and production
Friday, October 22, 2010
Trick or eek!! Halloween candy nutrition labels!
Even if you don't go trick-or-treating, it's hard to avoid Halloween candy this time of year.
For those of us who aim to eat healthfully, there are three basic approaches to candy, Halloween candy in particular:
You can abstain, which is easier said than done. You can carefully select treats that you can justify, choosing candies that are, say, lower in fat or calories than others, or take longer to eat. Or you can decide to enthusiastically indulge in what will truly satisfy your craving for candy, but do so in moderation and know when to quit.
I don't intend to indulge at all. I've worked too hard to lose weight this year to introduce candy into my balanced eating regimen. But if I were going to, I'd probably choose a chocolate-rich candy bar or two, taking time to enjoy every morsel and making sure to accommodate the extra calories by cutting back elsewhere in my diet that day. To me, then, finding the candy that delivers the biggest chocolate punch (those whose ingredients list chocolate first) would be key.
But you might prefer to keep a sweet taste in your mouth for as much of the day as possible. If that's the case, non-chocolate treats, particularly chews and pops that last longer, would work better. Those candies typically list some form of sugar first; they also are usually lower in calories (and saturated fat), so you can allow yourself more of them throughout the day.
As for how many days you decide to indulge, I suggest setting a limit: Either enjoy some candy on Halloween and the day after, or budget 100 calories a day for, say, a week. If you trust yourself enough, you could even set aside some candy to dip into once a week for the next month.
I've scoured a lot of candy packages lately, and I highly recommend you read the nutrition facts and ingredient lists for the candies you choose. One suggestion: Don't fool yourself into thinking those containing nuts or fruit are nutritious or otherwise good for you. Candy is candy and should play a limited role in your diet.
Whatever tack you take, it's best to devise your Halloween game plan ahead of time. Here's a guide to help you sort out your options.
Chocolate candy
You can eat one two-piece snack size Kit Kat bar for 70 calories, 30 of them from fat. Or you could choose a Reese's peanut-butter cup for 110 calories, 50 of them from fat. I'd take the Reese's cup, because its first ingredient is milk chocolate and its second is peanuts (before sugar, dextrose, salt and preservatives). Kit Kat's ingredient list starts with sugar, then wheat flour. (Allergy alert! People with gluten intolerance or celiac disease should read labels extra carefully. You'd be surprised how many candies contain wheat.) You don't get to the main event, chocolate, until the fifth ingredient.When you eat chocolate, you're consuming fat and the extra calories fat imparts. Some bars are more worth that concession than others.
The first ingredient in a Baby Ruth bar is sugar, then roasted peanuts, then corn syrup. The bars also contain hydrogenated palm kernel and coconut oil; these count as trans fats, which are bad for your cardiovascular system. Ingredient No. 7 is cocoa, right after high-fructose corn syrup. A Snickers bar lists milk chocolate as its first ingredient and peanuts second. Next on the list is corn syrup, followed by sugar. Because ingredients are listed in descending order by weight, if I'm in the mood for chocolate, I'd rather see it listed first than seventh. For me, a Snickers bar is the most satisfying of mainstream candies, so why waste calories on anything less?
Think that coconut in Mounds and Almond Joy makes those bars healthful? Think again. The first ingredient in each is corn syrup, and a single bar has 80 calories, half from fat. Each supplies a gram of dietary fiber, which is not enough to do you any good, and no different from many other bars. Plus, they have high percentages of saturated fat among chocolate bars: 18 percent of the daily value for saturated fat for Mounds, 15 percent for Almond Joy.
A Nestle's Crunch bar is a good bet: Sixty calories, about half from fat, and nothing in it but milk chocolate and crisped rice. Similarly, a plain Hershey's bar has about 66 calories, half of them from fat (including 10 mg of cholesterol). But its only ingredient is milk chocolate. Add almonds and that same 14 grams yields about 73 calories, 43 from fat. Plain M&M's have about 73 calories, 30 from fat, and 5 mg of cholesterol. Add peanuts and, in 18 grams, you get 90 calories, 45 from fat. Like the almonds in Almond Joy, those peanuts don't appear to add much nutritional value.
Some chocolate-coated candies are low in fat. A serving of Raisinets has about 63 calories and about 23 from fat, which the package represents as "30 percent less fat than the leading chocolate brands." But don't be swayed by the package note that calls Raisinets "a natural source of fruit antioxidants." Yes, raisins contain some antioxidant vitamins, but not enough to show up on the Nutrition Facts panel. Vitamin A and Vitamin C values are listed as zero. Junior Mints and York Peppermint Patties score well in the low-fat category. An 18-gram box of Junior Mints has 80 calories, 15 from fat. The first ingredient is sugar, the second semi-sweet chocolate, the third corn syrup. A 14-gram Peppermint Patty has 50 calories, more than 8 from fat, but corn syrup comes ahead of semisweet chocolate, and after sugar, on the ingredient list. It also contains egg whites (allergy alert!).
Not chocolate but still candy
Non-chocolate treats are mostly gobs of sugar. But they're generally lower in fat and calories than chocolate-centric items. A 14-gram serving of strawberry Twizzlers has 43 calories, only about 3 of them from fat. The ingredient list starts with corn syrup, enriched wheat flour (allergy alert!) and sugar. Starburst (15 grams has 60 calories, around 11 from fat) and Skittles (about 15 grams has 60 calories, about 7 from fat) are not only lower in fat, but each is fortified with Vitamin C. Those servings each deliver just over 10 percent of your daily value for that nutrient.
But let's be real: We shouldn't depend on candy for our daily value of anything. It's up to you to decide whether these candies' appeal is strong, vitamins aside. For me, they don't make the cut. You really have to be a sugar fiend to want to waste calories on SweeTartsor Smarties. A serving of either has 50 calories and no fat, but there's nothing particularly satisfying among the mostly sugar ingredients. (Who has ever had a dextrose craving?)
I used to love candy corn so much, I could eat it by the fistful. Now the sight of it hurts my teeth. If you're a fan, buy it in trick-or-treat-ready packages for portion control: A 15-gram pouch has about 50 calories and no fat. Of course, it's nothing but sugar and salt. The honey on the ingredient list may sound healthful, but it's nutritionally no different from any other sugar. If you're eating from the office candy bowl, that trick-or-treat portion equals only about eight pieces. Steer clear unless you can count out your serving and stick to it.
My top choice among the low-fat options? The Tootsie Pop, hands down. A single pop has 60 calories and no fat. Sure, it's the same mix of sugar, corn syrup and partially hydrogenated oil you see elsewhere. But it takes a long time to eat (unless you're one of those people who bites through to the filling), and there's that rewarding Tootsie Roll treat at the end. And Tootsie Pops also contain whey (allergy alert!).
I know that counting calories and fat grams sucks some of the fun out of the holiday. But better to be armed with information so you can choose wisely, right? Otherwise you might just fall face first into that plastic jack-o-lantern and end up feeling crummy about your candy-bloated self when you finally come up for air.
borrowed from The Washington Post
You can abstain, which is easier said than done. You can carefully select treats that you can justify, choosing candies that are, say, lower in fat or calories than others, or take longer to eat. Or you can decide to enthusiastically indulge in what will truly satisfy your craving for candy, but do so in moderation and know when to quit.
I don't intend to indulge at all. I've worked too hard to lose weight this year to introduce candy into my balanced eating regimen. But if I were going to, I'd probably choose a chocolate-rich candy bar or two, taking time to enjoy every morsel and making sure to accommodate the extra calories by cutting back elsewhere in my diet that day. To me, then, finding the candy that delivers the biggest chocolate punch (those whose ingredients list chocolate first) would be key.
But you might prefer to keep a sweet taste in your mouth for as much of the day as possible. If that's the case, non-chocolate treats, particularly chews and pops that last longer, would work better. Those candies typically list some form of sugar first; they also are usually lower in calories (and saturated fat), so you can allow yourself more of them throughout the day.
As for how many days you decide to indulge, I suggest setting a limit: Either enjoy some candy on Halloween and the day after, or budget 100 calories a day for, say, a week. If you trust yourself enough, you could even set aside some candy to dip into once a week for the next month.
I've scoured a lot of candy packages lately, and I highly recommend you read the nutrition facts and ingredient lists for the candies you choose. One suggestion: Don't fool yourself into thinking those containing nuts or fruit are nutritious or otherwise good for you. Candy is candy and should play a limited role in your diet.
Whatever tack you take, it's best to devise your Halloween game plan ahead of time. Here's a guide to help you sort out your options.
Chocolate candy
You can eat one two-piece snack size Kit Kat bar for 70 calories, 30 of them from fat. Or you could choose a Reese's peanut-butter cup for 110 calories, 50 of them from fat. I'd take the Reese's cup, because its first ingredient is milk chocolate and its second is peanuts (before sugar, dextrose, salt and preservatives). Kit Kat's ingredient list starts with sugar, then wheat flour. (Allergy alert! People with gluten intolerance or celiac disease should read labels extra carefully. You'd be surprised how many candies contain wheat.) You don't get to the main event, chocolate, until the fifth ingredient.When you eat chocolate, you're consuming fat and the extra calories fat imparts. Some bars are more worth that concession than others.
The first ingredient in a Baby Ruth bar is sugar, then roasted peanuts, then corn syrup. The bars also contain hydrogenated palm kernel and coconut oil; these count as trans fats, which are bad for your cardiovascular system. Ingredient No. 7 is cocoa, right after high-fructose corn syrup. A Snickers bar lists milk chocolate as its first ingredient and peanuts second. Next on the list is corn syrup, followed by sugar. Because ingredients are listed in descending order by weight, if I'm in the mood for chocolate, I'd rather see it listed first than seventh. For me, a Snickers bar is the most satisfying of mainstream candies, so why waste calories on anything less?
Think that coconut in Mounds and Almond Joy makes those bars healthful? Think again. The first ingredient in each is corn syrup, and a single bar has 80 calories, half from fat. Each supplies a gram of dietary fiber, which is not enough to do you any good, and no different from many other bars. Plus, they have high percentages of saturated fat among chocolate bars: 18 percent of the daily value for saturated fat for Mounds, 15 percent for Almond Joy.
A Nestle's Crunch bar is a good bet: Sixty calories, about half from fat, and nothing in it but milk chocolate and crisped rice. Similarly, a plain Hershey's bar has about 66 calories, half of them from fat (including 10 mg of cholesterol). But its only ingredient is milk chocolate. Add almonds and that same 14 grams yields about 73 calories, 43 from fat. Plain M&M's have about 73 calories, 30 from fat, and 5 mg of cholesterol. Add peanuts and, in 18 grams, you get 90 calories, 45 from fat. Like the almonds in Almond Joy, those peanuts don't appear to add much nutritional value.
Some chocolate-coated candies are low in fat. A serving of Raisinets has about 63 calories and about 23 from fat, which the package represents as "30 percent less fat than the leading chocolate brands." But don't be swayed by the package note that calls Raisinets "a natural source of fruit antioxidants." Yes, raisins contain some antioxidant vitamins, but not enough to show up on the Nutrition Facts panel. Vitamin A and Vitamin C values are listed as zero. Junior Mints and York Peppermint Patties score well in the low-fat category. An 18-gram box of Junior Mints has 80 calories, 15 from fat. The first ingredient is sugar, the second semi-sweet chocolate, the third corn syrup. A 14-gram Peppermint Patty has 50 calories, more than 8 from fat, but corn syrup comes ahead of semisweet chocolate, and after sugar, on the ingredient list. It also contains egg whites (allergy alert!).
Not chocolate but still candy
Non-chocolate treats are mostly gobs of sugar. But they're generally lower in fat and calories than chocolate-centric items. A 14-gram serving of strawberry Twizzlers has 43 calories, only about 3 of them from fat. The ingredient list starts with corn syrup, enriched wheat flour (allergy alert!) and sugar. Starburst (15 grams has 60 calories, around 11 from fat) and Skittles (about 15 grams has 60 calories, about 7 from fat) are not only lower in fat, but each is fortified with Vitamin C. Those servings each deliver just over 10 percent of your daily value for that nutrient.
But let's be real: We shouldn't depend on candy for our daily value of anything. It's up to you to decide whether these candies' appeal is strong, vitamins aside. For me, they don't make the cut. You really have to be a sugar fiend to want to waste calories on SweeTartsor Smarties. A serving of either has 50 calories and no fat, but there's nothing particularly satisfying among the mostly sugar ingredients. (Who has ever had a dextrose craving?)
I used to love candy corn so much, I could eat it by the fistful. Now the sight of it hurts my teeth. If you're a fan, buy it in trick-or-treat-ready packages for portion control: A 15-gram pouch has about 50 calories and no fat. Of course, it's nothing but sugar and salt. The honey on the ingredient list may sound healthful, but it's nutritionally no different from any other sugar. If you're eating from the office candy bowl, that trick-or-treat portion equals only about eight pieces. Steer clear unless you can count out your serving and stick to it.
My top choice among the low-fat options? The Tootsie Pop, hands down. A single pop has 60 calories and no fat. Sure, it's the same mix of sugar, corn syrup and partially hydrogenated oil you see elsewhere. But it takes a long time to eat (unless you're one of those people who bites through to the filling), and there's that rewarding Tootsie Roll treat at the end. And Tootsie Pops also contain whey (allergy alert!).
I know that counting calories and fat grams sucks some of the fun out of the holiday. But better to be armed with information so you can choose wisely, right? Otherwise you might just fall face first into that plastic jack-o-lantern and end up feeling crummy about your candy-bloated self when you finally come up for air.
borrowed from The Washington Post
By Jennifer LaRue Huget
Thursday, October 21, 2010Article: Who Taught You? by Nancy Wilson
show details 9:51 PM (9 hours ago) |
Who Taught You? 10-22-2010
“Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they?” (Matthew 6:26, NIV)
Better unplug that coffee maker – it may catch on fire! Why would I think that? A consumer magazine posted a recall of a certain brand that shorted out and caused some fires. This does happen. Products are sometimes faulty. However, just because one brand may have had issues does not mean they are all suspect.
Have another worry? How about when someone doesn’t arrive on time? What’s your first thought? “I hope something bad didn’t happen.” “Did they get lost?” “Hope she isn’t sick.” “Is everything okay?”
Who taught you to worry? I had a pretty good example when I was growing up. My Mom was a prolific worrier. Dad often got upset about that. In spite of that, I usually have a fairly positive outlook on things. I figure if the coffee maker catches on fire, I have insurance. I assume that if the person hasn’t arrived yet, they got a late start or stopped for coffee (especially if it’s Rick).
Pessimist ~ glass half empty? Optimist ~ glass half full? Which one are you? I suppose a psychologist could give us research stats about what influences us to become one or the other. It would most likely involve environment, experience, and genetic make-up.
There is a difference between being cautious and worrying about what may or may not happen. How can we find that delicate balance in our lives?
Let’s look at what Jesus taught: "Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life?” (Matthew 6: 25-27, NIV)
Jesus said, “Do not worry.” Is it an option? No. In fact, it’s stated quite clearly that we should not worry! It is a choice we have to make: “I will not worry.” I know – easier said than done! I have to make a conscious decision to allow God to work in my life, provide for me, and take care of my needs.
Jesus continues in the next few verses with additional instructions: "And why do you worry about clothes? See how the lilies of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these. If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you, O you of little faith? So do not worry, saying, 'What shall we eat?' or 'What shall we drink?' or 'What shall we wear?' For the pagans run after all these things, and your heavenly Father knows that you need them.” (Matthew 6: 28-32, NIV)
How often we forget that our all-knowing God, who loves us more than we will ever comprehend, has our best interests at heart.
One song writer expressed God’s power this way:
Who taught the sun where to stand in the morning?
and Who told the ocean you can only come this far?
and Who showed the moon where to hide 'til evening?
Whose words alone can catch a falling star? …
Nicole C. Mullen, Redeemer
If our almighty and powerful God has all of these things under control, don’t you think He can work things out if a coffee pot goes up in smoke? God is sovereign. He has it all under control! Trust Him!
“But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” (Matthew 6:33-34 NIV)
~Nancy
Saturday, October 16, 2010
Thursday, October 21 - Posh Pictures
Join us this Thursday night at 7 PM as we having three MOPS & Beyond moms speak about taking pictures and finishing them to perfection! Lynnette Patterson, April Williams, and Andrea Harman will be sharing there tips with us. Bring your camera!
Pink Flowers - Refreshments!
Yellow Flowers - Quick Tips!
Pink Flowers - Refreshments!
Yellow Flowers - Quick Tips!
Meals for the Shower's
Scottie and LeAnn have arrived home with there two bundles or joy! If you wish to take them a meal, sign up here!
Bellefonte, PA Trick or Treating
Bellefonte, PA will have Trick or Treating on Sunday, October 31 from 6 to 8 PM.
Thanks Lulu!
Tuesday, October 12, 2010
From A Preacher's Wive Blog: Pastor's Appreciation Month
Check out a blog from The Preacher's Wife about Pastor's Appreciation Month and be inspired to do something for your pastor :)
There are lots of reasons to love October – the cooler temperatures, the beautiful trees, and high school/SEC football. (Now that my Dawgs beat the Vols I can say that with more gusto.) For the minister’s family, October also means Clergy Appreciation Month and in the words of my friendFran, I’m praising the high heavens for whomever thought of such a wonderful concept.
The church we serve hands down sets the gold standard for Pastor Appreciation. I have to preface this by saying that Luke and I have always been very uncomfortable having attention or flattery showered on us. We are grateful, and I mean GRATEFUL, for all the expressions of love our people give our family, but we feel awkward at the same time. Our worst fear EVER would be that anyone would think we are expecting to be appreciated.
But on the flip side of that, you have no idea what it means to us when someone takes the time to organize a month’s calendar of meals in addition to a grocery day (a.k.a. a ‘pounding’ in the South. I have enough toilet paper to last 6 months. WIN.), a housewarming shower day (I got amezzuzah! Luke thinks I’m weird for wanting one), a visiting preacher giving Luke the service off followed by a church-wide dinner day, and then a friends and family day. I”m exhausted just typing it all. Thankfully it doesn’t matter if I’m tired because did you hear what I just said? I don’t have to cook for a month!
Now I’m not telling you all this to brag. Rather it is because many ministry wives have written to me in the past and said their churches do absolutely nothing for them for Clergy Appreciation. Nada. As in it is is never even mentioned. I can hear the discouragement in the precious e-mails – it’s not that you girls expect to be appreciated just like we don’t, but it sure stings a little when you aren’t. That’s not to say your churches are unkind, but it’s like a birthday – everyone deserves at least one day per year to be made much over.
The reasons I am writing these things are several. First, I want to publicly brag on our congregation and thank each and every one of you for being so extravagant with us. You have never lacked in zeal but your expressions in these days have reached a pitch we didn’t know possible. I can confidently say our Love Tanks are full and that we serve the best church EVER. Secondly, if you are a layperson consider this a friendly PSA to make certain you do something special for your ministers and their spouses this month. The benefits to you both will far outweigh the investment. And if you already have, how about telling us how you’ve celebrated their families to give ideas to others? And lastly ministry wives: Has your church acknowledged Clergy Appreciation? What are some of the things they have done for you and what effect does it have on your family?
One last quick note: Tomorrow’s Chris Fabry Live at 3 p.m. CST will be talking about Clergy Appreciation. I’m thrilled out of my mind to be a guest along with Karen Waddles. I hope you girls will call in and join the discussion!
Fast Family Meals - MOPS & Beyond Meeting Thursday, October 14 @ 9:15 AM
We have an awesome meeting planned to kick off the morning M&B group on Thursday, October 14 at 9:15 to 11:15 AM!
Jane Jantzer-Wilson has been cooking and teaching for decades and has a passion to teach parents how to cook fresh and naturally for their families. She will be teaching and showing us how to prepare kid friendly meals from scratch fast and deliciously!
A light breakfast will be served due to all the food tasting during the cooking class. Plus great giveaways to help your kitchen go healthy!
Invite all your mom friends to join us! We have wonderful childcare for all the children (infants and nursing infants are welcome to stay with mom).
Questions? Email Sarah here
Jane Jantzer-Wilson has been cooking and teaching for decades and has a passion to teach parents how to cook fresh and naturally for their families. She will be teaching and showing us how to prepare kid friendly meals from scratch fast and deliciously!
A light breakfast will be served due to all the food tasting during the cooking class. Plus great giveaways to help your kitchen go healthy!
Invite all your mom friends to join us! We have wonderful childcare for all the children (infants and nursing infants are welcome to stay with mom).
Questions? Email Sarah here
The SECRET To Fast Easy, Delicious And Healthful Meals: Pantry Planning
The SECRET To Fast Easy, Delicious And Healthful Meals: Pantry Planning
by Mary Saucier Choate M.S., R.D., L.D.
It can take very little time to prepare meals at home, even less than the time it takes to drive to a restaurant, look at the menu, order, wait to get served, eat, and drive home.
We are not talking seven-course gourmet meals, but tasty, hot meals that are filling, chockfull of veggies, and fast to fix. One thing to get straight is that while local fresh foods are best for the flavors they offer and close-to-home freshness, when the growing season is over, frozen and canned foods can step in very easily. Frozen is picked, washed and then frozen, locking in the nutrients until you thaw and cook them. Canned foods are similar in nutrition to those cooked from fresh, just look for low sodium versions or rinse in a colander to remove excess sodium. When time is short, foods such as bags of mixed salad greens, pre-grated or shredded cheese, whole-wheat pizza shells, jarred low sodium tomato sauce, and canned rice and beans are products that make preparing dinner fast and healthful.
It all starts with what you have on hand in your freezer, fridge, and pantry. When you have delicious and healthful basics ready to go, meals come together easily.
Here are some ideas for stocking your kitchen with nutritious staples. Once you are stocked up you’ll always have something on hand, ready to put together for a quick, tasty, and healthful meal!
In The Fridge
· Cheese: Low fat and regular versions of shredded cheddar, grated Parmesan, feta, blue, mozzarella, and extra-calcium cottage cheese
· Yogurt: Plain or fruit-flavored low fat
· Vegetables: Baby carrots, celery, peppers, mushrooms, broccoli, lettuce
· Fruit: Apples, pears, citrus, grapes, kiwi, berries
· Protein: Eggs or egg substitute, lean meats, poultry, fish, tempeh, flavored tofu
· Condiments: Horseradish, mustards, ketchup, mayonnaise and low fat sour cream
In The Bread Box
Whole-wheat or whole-grain:
Whole-wheat or whole-grain:
· rolls
· pretzels
· breadsticks
· English muffins
· tortillas
· local artisan bread
· crackers
· nacho chips
In The Freezer
· frozen vegetables, fruits, berries
· frozen juice concentrate
· extra bread products
· whole-wheat pizza shells
· low fat ice cream/frozen yogurt
· shelled nuts
· cheese tortellini or ravioli
· whole-grain flours
· ground flax seed (stored in freezer or fridge)
· meats/poultry/fish
· tempeh
· veggie burgers/sausage
In The Pantry
Whole Grains:
Whole Grains:
· whole-wheat pasta
· whole grains (such as oatmeal, quinoa, brown rice)
· whole-grain pancake mix
· quick brown rice
· whole-grain breakfast cereals
Produce— stored at room temperature:
Potatoes, onions, tomatoes, bananas, dried fruit
Potatoes, onions, tomatoes, bananas, dried fruit
Sauces: Low sodium soy sauce, spaghetti sauce, salsa
Cooking and seasoning oils, dressing and spreads:
Canola oil, olive oil, sesame oil, cooking spray, salad dressings, nut butters
Canola oil, olive oil, sesame oil, cooking spray, salad dressings, nut butters
Vinegars: Balsamic, apple cider, wine, white vinegars
Canned Foods:
· Water Chestnuts
· Olives
· Tomatoes (Regular and Stewed)
· Green Chilies
· Vegetarian Chili
· Mushrooms
· Variety of Beans
· Evaporated Low Fat Milk
· Refried Beans
· Parmalat Milk (Shelf-Stable, Sold in Juice Box-Style Packaging)
· Artichoke Hearts
· Mandarin Oranges
· Applesauce
· Low Sodium Soups and Broths
· Tuna
· Salmon
· Crab
· Purchased Pesto
· Clams
· Chicken Breast
· Sun-Dried Tomatoes
· Roasted Red Peppers
· Shelf-Stable Tofu
Herbs and Spices (store fresh herbs in the refrigerator; store dried herbs and spices in air tight containers, away from heat and light):
Starred herbs and spices are good “starters” to add to your pantry
Starred herbs and spices are good “starters” to add to your pantry
· Basil*
· Garlic Powder*
· Cayenne
· Ginger
· Chili Powder*
· Lemon Pepper
· Cinnamon*
· Mint
· Cumin
· Nutmeg
· Curry Powder*
· Onion Powder*
· Dill Weed
· Oregano
· Dry Mustard
· Paprika
· Garlic Bulbs* (Store At Room Temperature)
· Parsley*
· Pepper*
· Red Pepper Flakes
· Rosemary
· Tarragon
· Thyme
Cooking Tips and Ideas
Best time and money saving tip: make more than you need and freeze for another meal or for lunches. Cooked whole grains and cooked beans freeze very well. Cook extra and freeze in thin layers in freezer bags. When you need a quick meal, just break apart and add to your sauté pan on the stove or in a microwave safe container in the microwave to heat through.
Best time and money saving tip: make more than you need and freeze for another meal or for lunches. Cooked whole grains and cooked beans freeze very well. Cook extra and freeze in thin layers in freezer bags. When you need a quick meal, just break apart and add to your sauté pan on the stove or in a microwave safe container in the microwave to heat through.
Whole Grains
Mix cooked amaranth or brown rice with black beans, chopped peppers, tomatoes, basil, and parsley, and your favorite goat cheese or feta. Add a few teaspoons of balsamic vinegar for extra flavor.
Mix cooked amaranth or brown rice with black beans, chopped peppers, tomatoes, basil, and parsley, and your favorite goat cheese or feta. Add a few teaspoons of balsamic vinegar for extra flavor.
Mix salsa, drained canned beans, cooked grains, and grated cheese together. Roll in a soft whole-wheat tortilla and heat in the oven or microwave for a satisfying healthful wrap.
Make a personal pizza on a toasted whole-wheat English muffin or whole-wheat pita round.
Vegetables
Keep bags of frozen vegetables on hand to add to spaghetti sauce, stir-fries, and macaroni and cheese.
Keep bags of frozen vegetables on hand to add to spaghetti sauce, stir-fries, and macaroni and cheese.
Canned beans (such as garbanzo, pinto or black) can make a side salad into a meal salad. Round it out with a slice of whole grain bread or a bowl of soup.
And more beans! Spread mashed beans (such as pinto, black, or kidney) on nachos topped with salsa; in a pita with lettuce, tomato, and mustard or mayonnaise; or in a burrito with tomato and cheese. Keeping beans on hand makes it easy to create a delicious quick meal.
Canned chopped stewed tomatoes mixed with an equal amount of low fat milk or plain soymilk and heated over low heat until steaming makes an excellent quick homemade chunky tomato soup. Purée the mixture if you prefer a smoother texture.
Plant Protein
Try this simple sauce for vegetable stir fries: 1/3 cup nut butter of your choice, ½ cup boiling water, 1 tablespoon low sodium soy sauce, 1 tablespoon vinegar, 1 teaspoon minced garlic, ¼ teaspoon ginger and 1/8 teaspoon cayenne pepper. Whisk these ingredients together in a small bowl until smooth. Add a little more boiling water if it becomes too thick.
Try this simple sauce for vegetable stir fries: 1/3 cup nut butter of your choice, ½ cup boiling water, 1 tablespoon low sodium soy sauce, 1 tablespoon vinegar, 1 teaspoon minced garlic, ¼ teaspoon ginger and 1/8 teaspoon cayenne pepper. Whisk these ingredients together in a small bowl until smooth. Add a little more boiling water if it becomes too thick.
Veggie-based burgers, crumbles, and meatballs are fast to fix in Italian dishes, sauces, and casseroles. (Try veggie patty “chicken” Parmesan.)
For more ideas see “Really Speedy Quick-Prep Meals” below.
Getting Started –Web Cooking Tips
Kind of rusty in the cooking department? These websites and cookbooks are designed to get you going as a beginner cook.
Kind of rusty in the cooking department? These websites and cookbooks are designed to get you going as a beginner cook.
FoodFit’s checklist lays the groundwork for a pleasurable, successful cooking experience.
Basics Of Cooking Lesson Series from About.com provides many basic explanations for beginner cooks, from reading a baking recipe to how to prepare fruits and vegetables.
Five Cooking Spices Every Beginning Cook Needs Absolute kitchen novices can start here with spices and herbs.
Just Learning to Cook Cookbooks
Absolute Beginner’s Cookbook: Or How Long Do I Cook a 3-Minute Egg? Revised 3rd Edition by Jackie Eddy and Eleanor Clark
Basic Cooking: All You Need to Cook Well Quickly by Jennifer L. Newens and Sebastian Dickhaut
Betty Crocker’s Cooking Basics : Learning to Cook with Confidence by Betty Crocker
The Healthy College Cookbook by Alexandra Nimetz, Jason Stanley and Emeline Starr
Now You’re Cooking: Everything a Beginner Needs to Know to Start Cooking Today by Elaine Corn
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