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Food & Nutrition

Freezing Fruits

Freezing is one of the easiest methods of preserving foods. Following the guidelines in this circular will help ensure that your frozen fruits remain nutritious and high in quality.

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From the Garden to the Table: Salsa!

While many excellent types of salsa are available in supermarkets, you can tailor homemade fresh salsa to suit your own taste buds. By following guidelines in this publication, you can safely process salsa in a water bath canner for later enjoyment.

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Grocery Shopping Made Easy

Shopping for healthful foods doesn’t have to put a dent in your budget, and it doesn’t have to be hard. Learn what product labels mean and some tips to make your grocery shopping easier. From Cooking 101 (Week 4): Quick and Easy Menus, Recipes and Tips for Singles and Couples

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Harvest Health at Home: Add Fiber to Your Diet

Having more fiber in your diet helps lower blood cholesterol and prevents constipation, and may help prevent cancer. Many people shortchange themselves on the 20 to 35 grams per day fiber recommendation. The average American consumes 10 to 15 grams of fiber per day.

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Harvest Health at Home: Rate Your Fiber Fitness

Fiber isn’t a “miracle food,”but adding fiber-rich foods to your diet can have health benefits. The National Cancer Institute suggests that foods high in fiber may be protective against some cancers, particularly colon cancer. Although the National Cancer Institute recommends getting 20 to 35 grams of fiber per day. Soluble fiber (found in oats, dry edible beans, barley and fruits) helps lower blood cholesterol and may reduce the risk of heart disease. Insoluble fiber (found in wheat bran, whole-wheat products and vegetables) helps prevent ulcers, constipation, hemorrhoids and diverticulosis. High fiber foods usually are low in calories and many are inexpensive, too.

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Have a Healthy Heart

On average, your heart beats about 100,000 times per day, pumping nutrients and oxygen throughout the body. Taking this hard-working group of muscles for granted can be easy. Heart disease is the leading cause of death for both men and women in the United States. The purpose of this publication is to increase awareness of heart disease risk factors for women and ways for everyone to improve heart health through lifestyle choices. Having regular checkups and discussing any health-related issues with your physician or health-care provider is important.

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Healthy Eating on the Run

Imagine you are planning your grocery list. You know you have limited time to prepare meals and snacks each day. Many people struggle to make healthful food choices with today´s busy schedules. From Cooking 101 (Week 3) Quick and Easy Menus, Recipes and Tips for Singles and Couples

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Healthy Meals in Less Than 30 Minutes

Many people are pressed for time, but making a meal does not have to be a time-consuming task. With a few helpful tips, cooking a quick and healthful meal will be a breeze. From Cooking 101 (Week 5): Quick and Easy Menus, Recipes and Tips for Singles and Couples

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Home Canning Low-acid Vegetables

The method used for canning a product is determined primarily by the acidity of the food or mixture of foods being canned. Low-acid foods must be processed in a pressure canner to be free of botulism risks.

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Hot Tips About Food Storage

Never thaw food at room temperature or in warm water. If food is warmer than 40 degrees Fahrenheit, but colder than 140 degrees Fahrenheit, bacteria will multiply quickly. From Cooking 101 (Week 2) Quick and Easy Menus, Recipes and Tips for Singles and Couples

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How Can I Prevent Diabetes?

Receiving any diagnosis can be overwhelming and scary. This handout will help give you a better understanding of prediabetes and answer some of your basic questions about prediabetes.

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Jams and Jellies from Native (Wild) Fruits

Many types of fruit and juices can be used to make jams and jellies. This guide provides recipes for several wild fruits, including buffalo berries, chokecherries, gooseberries, ground cherries, pin cherries, rose hips and sand cherries. You may need to experiment a bit to get an acceptable product because of variations in the growing conditions and varieties of wild fruits.

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Let's Enjoy Apples!

You’ve probably heard the expression “An apple a day keeps the doctor away.” Research continues to show that the fiber and natural antioxidants and other phytochemicals (plant chemicals) in apples may help prevent chronic diseases.

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Let's Enjoy Corn!

Corn, or maize, has been consumed for thousands of years. This handout provides tips and recipes for preparing and preserving corn.

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Let's Enjoy Zucchini!

Zucchini is a type of summer squash that can be used in a variety of ways. Whether you make it sweet, spicy or savory, it provides a nourishing amount of vitamins A, C and K, plus potassium and other minerals. This handout provides tips and recipes for preparing and preserving zucchini.

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