Publications

Accessibility


Food and Nutrition

Now Serving: Nutritious Snacks for Preschoolers - FN1380
A child’s small tummy usually cannot hold enough at meals to keep him or her satisfied until the next meal. Kids younger than 6 may need to eat two to three snacks a day because they usually can’t meet their daily requirements in just three meals. Think of snacks as minimeals to help fill the gaps in their diets. Children should be getting the majority of their calories from a variety of grains (preferably whole grains), vegetables, fruits, milk products and lean protein sources.
Why Add Lemon Juice to Tomatoes and Salsa Before Canning? - FN1396
You may have heard that adding lemon juice, citric acid or another acid to tomatoes before canning is important, but maybe you are not sure why. It’s all about pH.
Get the Facts! Steps to Reading and Understanding Nutrition Facts Labels - FN1404
You can make quick, informed decisions about foods by following these steps to reading Nutrition Facts labels on food packages.
Size up the Supplement - FN1491
Supplements have different serving sizes and intake recommendations. To determine how many milligrams (mg) of a nutrient are in each capsule, divide the milligrams of that nutrient by the number of capsules in each serving size. Remember, you probably are getting some vitamins and minerals from your diet. Be sure to include both supplements and dietary intake when considering if you are getti ng the right amount of a nutrient.
Cooking 101: Equipping Your Kitchen - FN1472
You don’t need to have a gourmet kitchen to be a good cook, but having some kitchen equipment essentials can make cooking a breeze.
Cooking 101: Hot Tips About Food Storage - FN1473
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.
Now Serving Lean Pork - FN1475
Pork can serve as the basis of a wide variety of tasty meals for you and your family. Today’s pork is very lean and healthful to eat. Pork provides a host of vitamins and minerals. Today’s pork has 16 percent less fat and 27 percent less saturated fat compared with pork in 1991. The U.S. Department of Agriculture has analyzed pork for trans-fatty acids (bad fats), and the results confirm that pork contains no artery-clogging trans fat.
Now Serving Beans! - FN1485
If you’re looking for a way to stretch your budget and improve your family’s nutrition, look no further. Consider adding more beans to your menu. They’re convenient, versatile and lend themselves to many tasty dishes. Beans are a rich source of protein, fiber, vitamins and minerals. Replace some of the fat in baked goods such as brownies with mashed black beans. Beans can be added to casseroles or soups to add flavor, texture and more nutrients.
Nourish Your Bones - FN1488
Keeping our bones healthy is a lifelong process. As we get older, our bodies may break down bone faster than we can make new bone. This can cause problems if our bones don’t have enough stored nutrients to keep them strong. Eating nutrient-rich foods and getting weight-bearing physical acti vity help keep our bones in good shape no matter what our age.
Nourish Your Joints - FN1489
Most of us experience some joint stiffness during seasonal changes. However, degenerative diseases such as arthritis can inhibit daily activities.
Exploring MyPlate Budgeting Total Calories - FN720
Each person has a daily calorie budget. Calories are units of energy. You spend calories to maintain body functions and provide energy for physical activity. If you take in more calories than you burn, you may “bank” the extra as body fat.
Exploring MyPlate Find Your Balance Between Food and Physical Activity - FN721
Do you consider yourself to be physically active? You probably are more active than you think. According to the MyPlate recommendations at www.ChooseMyPlate.gov, being physically active is “movement of the body that uses energy.” Calories are units of energy. You use up calories when you are active. The more time and intensity you put into an activity, the more calories you burn.
Exploring MyPlate Focus on Fruits - FN722
Fruits are a great source of vitamins, minerals, fiber and phytochemicals (“phyto” means plant). The usual sweetness of fruits makes them an enjoyable food.
Exploring MyPlate Get Your Calcium-rich Foods - FN723
The dairy group is an important part of the new food icon at www.ChooseMyPlate.gov . MyPlate provides individual recommendations based on age, sex and activity level for each group. The online tool can help you with an eating plan personalized for you.
Exploring MyPlate Go Lean with Protein - FN724
Protein is important to have in your diet because it plays a part in the health and maintenance of the body. Choosing protein foods that are lean and low in cholesterol will give you the needed nutrients without the extra fat.
Exploring MyPlate Know Your Fats - FN725
Not all fats are the same. To help us sort out information about nutrition, the food icon at www.ChooseMyPlate.gov can help us choose a healthy eating plan that’s personalized for our age, sex and activity level.
Food Freezing Basics: Packaging, Loading the Freezer and Refreezing - FN614
Freezing is one of the easiest, quickest, most versatile and most convenient methods of preserving foods. Properly frozen foods maintain more of their original color, flavor and texture and generally more of their nutrients than foods preserved by other methods.
Food Freezing Basics: Methods of Wrapping - FN613
Proper packaging helps keep food from drying out preserves nutritive value, flavor, texture and color.
Exploring MyPlate Make at Least Half Your Grains Whole Grains - FN726
The food icon at www.ChooseMyPlate.gov recommends that at least half of the grain foods in your diet bewhole grains.
Exploring MyPlate Vary Your Veggies - FN727
Vegetables are a nutritional bargain. Most vegetables are naturally low in calories and fat and naturally have no cholesterol. Eating vegetables rich in potassium, such as sweet potatoes, white beans and tomato products, might help decrease bone loss.
Food Freezing Basics: Freezing Poultry and Fish - FN615
This publication guides you through proper techniques for freezing, thawing and preparing poultry and fish.
Food Freezing Basics: Freezing Dairy Products, Eggs and Other Foods - FN616
This publication provides basic instructions for freezing dairy products, eggs along with, extra hints for additional foods.
Let's Preserve Salsa - FN1492
How about some chips and salsa? While many excellent types of salsa are available in supermarkets, you can tailor homemade fresh salsa with fresh vegetables or fruits to suit your own taste buds. By following research-tested recipes, you can process salsa safely in a water-bath canner for later enjoyment. If your recipe has not been tested to determine its acidity and safety for canning, you can freeze the salsa
Eating for Your Eyes II Diabetic Retinopathy: Prevention, Treatment and Diet - FN1493
Diabetic retinopathy is a complication of diabetes that can lead to blindness. Caused by changes in the blood vessels of the retina, diabetic retinopathy is the most common diabetic eye disease. Usually no symptoms are present in the early stages of the disease. As the disease progresses, a person may experience spots in vision or blurred vision.
Mix It Up to Expand You Gift-giving Dollar With Food Mixes in a Jar - FN1494
When the holiday season rolls around, many family budgets become strained. With a long list of family and friends, finding enough money to go around may be challenging. To help reduce the stress of your next holiday season, try making gifts instead of purchasing them.
MyPlate Plans for Toddlers to Age 7 - FN1497
This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov.
MyPlate Plans for 8 -to14-year-olds - FN1498
This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov.
MyPlate Plans for 15- to 19-year-olds - FN1499
This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov.
MyPlate Plans for Adults - FN1500
This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov.
Pulses: The Perfect Food - FN1508
Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer. Pulses are a versatile, easy to-prepare ingredient that can be used in entrees, salads, breads and desserts.
Now Serving: Slow Cooker Meals - FN1511
Imagine this: You have just walked in the door and are greeted by the aroma of a tender beef stew simmering in your slow cooker. You slice a loaf of whole-wheat bread and toss a simple spinach and strawberry salad. Dinner is served! Evenings like this can go from a dream to reality when using a slow cooker.
North Dakota Food and Culture - FN1513
Have you ever tasted lefse, fleischkeukle, tacos, pizza or curry? Most likely you have tasted at least one of these foods even though all of them originated in other countries. During holidays in particular, you may enjoy recipes your grandparents or their grandparents enjoyed. Food goes beyond providing nourishment for the body. Food also helps nurture family traditions and connects us with other cultures. Food can help different groups of people understand and appreciate each other’s differences.
Cooking 101 Week 4 Grocery Shopping Made Easy - FN1559
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.
Cooking 101 Week 5 Healthy Meals in Less Than 30 Minutes - FN1560
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.
Cooking 101 Week 6 Putting a Healthy Spin on Prepackaged Favorites- FN1561
Many people do not have a lot of time to devote to meal preparation. While many convenience foods are available, some are high in sodium or fat. You can make these foods more nutritious without doing a lot of work
Nourish Your Skin - FN1572
A Healthy Skin Diet is Like the Heart-healthy Diet.
Making Magic Mixes Baking Master Mix - FN1582
Is anything better than fresh baked muffins or warm banana bread? Wouldn’t they taste even better if they were made in a fraction of the time? Consider making this Baking Master Mix so you can make fresh-baked goods in a snap. The mix uses common ingredients such as fl our, baking powder, sugar and salt. This recipe includes white and whole-wheat fl our, so it will help make half of your grain choices whole grains.
Let's Preserve Salsa II - FN1584
Salsa continues to grow in popularity. While most people think of salsa as a spicy tomato-based sauce, it also can be made from various fruits.
Steps to Healthy, Economic Meals - FN1595
We chose the recipes in this cookbook because they are tasty, nutritious, economical and easy to prepare. We hope some become your family favorites!
Jellies, Jams and Spreads - FN172
Sweet spreads are foods with many textures, flavors and colors. They are thickened or jellied to varying degrees. The traditional jellies and jams are preserved primarily by sugar.
Home Canning Low-Acid Vegetables - FN173
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.
Home Canning Fruit and Fruit Products - FN174
Processing is essential to ensure safety when canning fruits. Fruits, being acidic foods, can be processed safely in a boiling-water bath. However, some people prefer to pressure-process fruits.
Canning and Freezing Tomatoes and Making Salsa - FN175
Many people grow tomatoes in their traditional or container gardens. With a good year, you may want to preserve some tomatoes to enjoy during the winter. The recommendations in this publication take into account numerous tomato varieties, including those described as meaty, solid, firm and with few seeds, and the recommendations also allow for various growing conditions. If you do not want to follow these instructions, freezing is a safe alternative
The Art and Practice of Sausage Making - FN176
Sausage is a convenient food available in a great number of varieties and flavors. Sausages are an excellent source of high quality protein, containing all the essential amino acids in appropriate amounts necessary for growth, maintenance and repair of body tissue. Sausage also provides significant amounts of vitamins and minerals.
Freezing Fruits - FN182
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.
Freezing Vegetables - FN187
Following the guidelines in this publication will help ensure that your frozen vegetables remain nutritious and high in quality.
A Pocket Guide to Care and Handling of Fish from Stream to Table - FN535
Proper handling of fish from the time you catch them until you get them to the table will help maintain optimum eating quality. Keep the following fish handling tips in mind.
From Field to Table...A Pocket Guide for the Care and Handling of Deer and Elk - FN536
A Pocket Guide to Care and Handling of Game Birds from Field to Table - FN537
Game birds offer a challenge to hunters and the reward of a delicious meal at the table if they are handled properly at each step. Game birds have various distinctive flavors and are excellent sources of protein, similar in these respects to domestic birds. The fat and calorie contents vary according to the age and species of the birds.
Colorectal Cancer (CRC) Prevention & Screening Answers That Can Save Your Life - FN634
Colorectal cancer is the second leading cause of cancer deaths in North Dakota. The North Dakota Cancer Coalition estimates that about 400 new cases of colorectal cancer are diagnosed each year.
Nourish Your Digestive System - FN1606
Our large intestine (colon) is home to 100 trillion “friendly” bacteria. These bacteria help defend us against disease, make certain vitamins such as vitamin K, and help break down extra food residue that remains after digestion in the small intestine. This process is known as fermentation. Our bacteria can become imbalanced due to stress, diarrhea, changes in diet and antibiotics. Consuming fruits, vegetables, whole grains, nuts, probiotics and prebiotics can help our bacteria stay within a healthy balance.
Do You Need a Dietary Supplement? - FN1607
More than half of all Americans take a daily supplement, and Americans spend billions of dollars on these vitamins, minerals, fiber, herbal products and other items. Including one in your daily schedule may be commonplace.
Cooking 101 Week 7 Cooking in Small Spaces Using a Microwave Oven - FN1618
When deciding what to make for dinner, people usually consider taste, cost and convenience. Even if you have little time for meal preparation or live in a location with minimal cooking space, you still should consider nutrition.
Making Pickled Products - FN189
Pickling is one of the oldest known methods of food preservation. Pickled foods add a special touch to many snacks and meals.
Food Freezing Guide - FN403
Freezing is one of the easiest, quickest, most versatile and most convenient methods of preserving foods. Properly frozen foods maintain more of their original color, flavor and texture and generally more of their nutrients than foods preserved by other methods.
Let's Preserve Fruit Pie Fillings - FN434
The fruit fillings in this publication are excellent and safe products. Each canned quart makes one 8-inch to 9-inch pie. Fillings may be used as toppings on dessert or pastries. Clear Jel is a starch modified to produce excellent sauce consistency even after fillings are canned and baked. Other available household starches break down, causing a runny sauce consistency when used in pie fillings.
Jams and Jellies from Native (Wild) Fruits - FN1423
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, elderberries, 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.
Questions and Answers About Using a Boiling Water-bath Canner - FN1425
Water-bath canning is a method of preserving high-acid foods. Fresh foods contain a high percentage of water, which makes them very perishable. High-acid foods can be preserved safely when they reach temperatures provided by a boiling water-bath canner. To kill harmful molds, yeasts and some bacteria, processing using the boiling water-bath method ensures the safety of preserved produce. However, this method does not provide high enough temperatures to destroy botulinum spores in low-acid foods such as vegetables.
Food Preservation Facts or Myths? - FN1427
Food preservation guidelines have changed through time. Test your knowledge of current food preservation recommendations by deciding if these statements are facts or myths. See the answers and explanations on the back.
Beverage Mixes in a Jar - FN1625
Enjoy these beverages at home or give as gifts to friends and family for birthdays, holidays or other special occasions. Consider these beverage mixes a fun and easy way to make delicious drinks without breaking your budget.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Casserole - FN1647
"What’s for dinner?” If you sometimes answer the question, “I have no idea!” then check out these creative ideas. This publication includes ways to use ingredients in your cupboard or freezer, or leftovers in your refrigerator. You can make a satisfying and economical meal for your family in seven easy steps.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Soup - FN1648
A steaming bowl of soup is a hearty, healthful meal. You can use food from your pantry, freezer or leftovers from your refrigerator to make a tasty soup in about 30 minutes following these easy steps. Each pot of soup serves about four adults. The nutritional value varies depending on the ingredients you choose.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Stir-fry - FN1649
You don’t have to eat at a restaurant to enjoy a delicious stir-fry. Try making your own stir-fry using the foods in your pantry, refrigerator or freezer. You can start with fresh foods or use frozen vegetables.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating an Omelet- FN1650
Use your creativity and the foods in your pantry, refrigerator or freezer to make a delicious omelet following these easy steps.
Food Pantry Wish List - FN1651
Use these ideas to help you choose healthful foods to donate to food pantries.
All About Beans - FN1643
Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study.
Fresh-squeezed Facts: A Parent's Guide to Juice - FN1644
A balanced diet includes a variety of foods. Like foods, most beverages can fit into a healthful diet. The problem is, many children consume too much juice, often in place of milk, water, fruits or vegetables. While most 100 percent fruit juices contain vitamin C and some minerals, they often lack the fiber that whole fruit contains.
Spillin' the Beans! Dry Edible Bean and Snap Bean Recipes, Nutrition Information and Tips - FN1646
Beans are one of the most commonly eaten foods around the world because of their versatility, nutritional value and cost effectiveness.
Tips For Living With Low Vision - FN1668
Do you find certain activities, such as reading, shopping or cooking, difficult because of your vision? Does this cause you to eat most of your meals at restaurants instead of at home? Try the tips in this publication to help you maintain independence in your daily activities.
Cooking and Eating With Low Vision - FN1671
Imagine shopping for foods without the ability to compare prices, visually check produce for freshness, or even safely travel to and from the grocery store. Envision coming home with groceries but not being able to see inside the refrigerator or pantry clearly enough to store the foods. Then think about the challenge of preparing a meal with low vision, from finding a food in the pantry to setting the oven timer. Suddenly cooking seems like quite a daunting task!
How to Teach People With Low Vision - FN1672
The goal of this publication is to help adapt the teaching environment for those with low vision.
From the Garden or Orchard to the Table: Getting Started With Home Winemaking - FN1638
This publication provides information to help you get started with making wine at home from locally grown fruit. It includes directions to make wine from apples, black currants, cherries, strawberries and rhubarb.
Healthy Skin: The Movie - FN1619
Using a story board format, "Healthy Skin:The Movie" takes teens and preteens through some lessons about skin care, including good nutrition and sun protection.
Teens and Protein: How Much Do You Need? - FN1682
Protein is essential to life and needs to be consumed with each meal. The amount of protein you need depends on your height, weight, whether you are a boy or girl, and your level of activity. In general, teenage boys need about 52 grams of protein per day, while teenage girls need about 46 grams per day. However, if you are small or large for your age, or very active, your needs are different.
Eat Smart: Become a Pro With Protein - FN1681
The amount of food from the Protein Foods Group you need to eat depends on your age, whether you are a boy or girl and the amount of physical activity you get. Most people eat enough food from this group.
Nourish Your Muscles - FN1678
The maintenance of your muscles plays a major role in healthy aging. By taking care of your muscles, you can impact your quality of life now and in the future. The proteins in our bodies continuously are being broken down and replaced. Protein is essential to life and needs to be consumed at each meal.
Questions & Answers About Fats in Our Diet - FN1685
Through the years, certain foods fall in and out of public awareness and favor. This certainly has been true of fats, such as those found in margarine and butter. For example, for a time, margarine was recommended instead of butter for health reasons; more recently, margarine has gotten bad press because it contains trans fat. The sometimes-conflicting messages in the media can create confusion, so this publication discusses the different types of fat and current research-based recommendations for health, and it answers common questions about dietary fats.
Questions and Answers About Sodium and Its Impact on Our Health - FN1686
Excessive sodium in our diet can increase our blood pressure, especially in salt-sensitive individuals. High blood pressure, or hypertension, is a major risk factor for cardiovascular disease. Heart disease and stroke are the first and fourth leading causes of death in the U.S., making cardiovascular disease responsible for one of every three deaths in the country.
Steps to Reducing Trans Fat and Saturated Fat in Recipes - FN1687
Let’s practice our heart-healthy fat knowledge by modifying a brownie recipe.
Steps to Reducing Sodium in Recipes - FN1688
Let’s practice our food sodium knowledge by modifying a chili recipe.
Love Your Heart! - FN1689
The heart is a pump that provides oxygen to each and every cell of the body. Feel your pulse: Each time your heart beats, it is moving blood by expanding and contracting. It is a muscle that is essential to life, which is why treating your heart with care is so important. Keeping your heart strong starts with good choices we make when we are young. Being physically active and eating a healthful diet keeps our heart beating strong.
Fight Bac! Keep Food Safe This Holiday Season: Let's Talk Turkey - FN1443
You can make sure that the turkey you serve during the holidays produces only compliments. Just remember the four simple steps to food safety: clean, separate, cook, and chill. Then follow the tips in this publication.
Nourish Your Mind and Body With Accurate Health Information: How to Sort Fact From Fiction - FN1697
We’re all bombarded with information about nutrition and/or health in magazines and newspapers, and on TV and online through social media, blogs and YouTube videos. Also, family and friends might share information with us. With all this information, how do we separate fact from fiction? What are the clues to reliable health information in today’s fast-paced world? This publication will help you sort through the vast amount of nutrition and health-related information that is available.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Using Dry Beans - FN1701
Cooked beans are a nutritional bargain. Follow these easy steps to prepare dry edible beans on your menus.
Cooking 101 Week 8 Explore the World of Snacks! - FN1699
Healthful snacks can fill nutrition gaps. Try these snack ideas from around the world.
Pinchin' Pennie$ in the Kitchen: What's in Your Home Food Pantry? - FN1706
A pantry stocked with essential nonperishable food items can save time and money. This publication provides a list of some ideas for common pantry items to personalize based on the ingredients that you use when you cook or bake.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Use Canned Fish - FN1716
Canned salmon and tuna contain an abundance of omega-3 fatty acids, which are essential to your health. These polyunsaturated fatty acids may play a role in preventing heart disease. You can make many satisfying and economical meals for your family using canned fish.
Pinchin' Pennie$ in the Kitchen: 4 Everyday Uses for Dry Milk - FN1713
Nonfat dry milk has the same nutrient value as skim milk. Dry milk is versatile and has a long shelf life. It is a good source of protein, vitamins A and D, calcium and essential fats. Be sure to store dry milk in a cool place in an airtight container. Unsealed nonfat dry milk keeps for a few months. Because of its fat content, dry whole milk can be stored for only a few weeks.
Pinchin' Pennie$ in the Kitchen: 7 Steps to Making a Quesadilla - FN1717
Create a quesadilla with a variety of colors and flavors for your next family dinner. Have your family pick out their favorite quesadilla fillings with this flexible yet delicious recipe. Choose whole-wheat tortillas with lean protein, low-fat cheese and a variety of veggies to make an easy, fun and nutritious meal.
Using More Pulse Foods In Your Diet - FN1714
Pulse foods are rich sources of protein, fiber, vitamins such as folate, and minerals such as iron and potassium. They are low in fat and sodium, and are naturally gluten- and cholesterol-free. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer. The purpose of this publication is to show how to use more pulse foods in your diet and provide tested recipes and two weeks of sample menus at the 1,800- and 2,100-calorie levels.
Know Your Prescription and Nonprescription Medications - FN1720
Many people take prescription or nonprescription medications on a regular basis. Do you know how to properly store and dispose of medications? Do our medications interact with any foods? Know the questions to discuss with hour healthcare provider.
Nourishing Your Mind and Body: Manage Stress for Better Health - FS 1730
People have different definitions of stress. Probably the most common definition is “physical, mental or emotion strain or tension.” Stress is different for all of us. People will perceive the same stressor in a number of ways and, therefore, react to it differently.
From field to table a pocket guide for the care and handling of Deer and Elk - FN536
Concern has grown in recent years about a disease affecting deer and elk called Chronic Wasting Disease (CWD), which belongs to a family of diseases known as Transmissible Spongiform Encephalopathies (TSEs). Therefore, hunters should take a few simple precautions when handling and transporting deer or elk carcasses.
Pinchin' Pennie$ in the Kitchen: Tips and Recipes for Preparing Elk/Venison - FN1733
Game meats, such as elk and venison, add variety to your diet. They often are lower in fat than other meats. Consider these tips as you expand your cooking to include game meats.
Pinchin' Pennie$ in the Kitchen: Tips and Recipes for Preparing Goose - FN1734
Using game birds in your menus adds variety to your diet. Consider these tips as you expand your menu options to include game birds such as goose.
Pinchin' Pennie$ in the Kitchen Hummus, Roasted Chickpeas and More! - FN1739
Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat. They are an excellent source of fiber and folate, along with many other vitamins and minerals.
Pinchin' Pennie$ in the Kitchen: Pizza, Soup, Granola and More! How to Use Lentils in Your Recipes - FN1740
Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals.
Pinchin' Pennie$ in the Kitchen: Split Pea Soup, Salad, Salsa and More! - FN1741
Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals.
Pinchin' Pennie$ in the Kitchen: Make Your Own Snack Mixes - FN1753
Homemade snack mixes can be an inexpensive and healthful option for children and adults. Each snack mix recipe in this handout contains kid-friendly ingredients. These grab-and-go snacks can be served after school or you can take them along on family vacations on the road.
Pinchin' Pennie$ in the Kitchen: 6 Tips to Save Money With Unit Pricing - FN1752
Unit pricing is a term that describes pricing goods to determine what the cost is per unit of measure, such as pounds, ounces or quarts. Finding the unit price of an item allows consumers to find the “best buy” and determine any advantages to buying in bulk or switching brands.
Creative Commons License
Feel free to use and share this content, but please do so under the conditions of our Creative Commons license and our Rules for Use. Thanks.