FNP - Crawford County
Family Nutrition Program (FNP) - Crawford County
The Family Nutrition Program of Crawford County is a free service for those with limited resources who would like to learn how to stretch their food dollars and food stamps, and at the same time give their family healthy meals. The FNP is for families, single adults, and special audiences such as senior citizens.
The Family Nutrition Program works with both individuals and groups on lessons about nutrition, meal preparation, meal planning, food safety, and money management. Mary Talmadge, the FNP assistant for Crawford County, is available to teach lessons in the home or other convenient locations within the county. The lessons are always free and the client can work with the FNP Assistant to decide which topics are right for their family and how often they would like to meet. Participants will be given a chance to earn a nice cookbook from Purdue University and the USDA.
The following are some examples of the lessons available in the Family Nutrition Program:
- Why Eat Breakfast?
- Stretching Your Food Dollars
- Eating on the Run
- Is Good Nutrition More Expensive?
- Healthy Snacks
- Safe Food and You
- Make Something Grand from What's on Hand
- Choose 5 a Day - Fruits and Vegetables
Community agencies that work with limited resource families are invited to contact the Crawford County Extension Office for information on how they can make client referrals. You do not have to be referred by any agency, however, to participate in the Family Nutrition Program, simply call Mary Talmadge at (812)338-2352 to find out more and to schedule a visit. See introduction below
Hello everyone! My name is Mary Talmadge and I am your Family Nutrition Program Assistant for Crawford County.
If you are an individual or family with children over the age of 12 years old, I am here at the Extension Office to help you.
Are you wondering how to stretch your budget a little bit more, looking for answers on food safety questions, want a healthier diet, or just need to alter your lifestyle? I'm here for you. Give me a call at (812)338-2352 or e-mail me at mtalmadg@purdue.edu.
What to do with Zucchini!
Got zucchini?
Whether purchasing or picking zucchini-choose firm, slender zucchini with a bright green color and free of wrinkled skin and soft spots. For best quality, harvest zucchini when it is young and tender, about 6 to 8 inches long and about 2 inches in diameter. As zucchini gets longer and bigger around, it becomes tougher and develops more seeds. These larger zucchini can be used to make zucchini bread; scoop out seeds and pulp with the tip of a spoon.
Store unwashed zucchini in perforated plastic bags in the crisper drawer of the refrigerator; wash zucchini just before preparation. "You can either purchase perforated plastic bags or make small holes with a sharp object in unperforated plastic bags (about 20 holes per medium-size bag)," according to the Postharvest Technology Research and Information Center, Department of Pomology, University of California, Davis (http://homeorchard.ucdavis.edu/FVStorage.pdf). For best quality, use zucchini within about three to four days. Wash the squash just before preparation. Zucchini makes a quick addition to meals as it doesn't have to be peeled!
Before you try to give (or sneak!) your zucchini away, here are some suggestions plus four recipes:
Quick Tricks with Zucchini
The Produce for Better Health Foundation at www.fruitsandveggiesmorematters.org suggests:
*Slice, marinate (try balsamic vinegar) and grill a variety of vegetables including zucchini, asparagus, green onions, eggplant, and mushrooms. They're delicious!
*Cut up veggies like carrots, zucchini and potatoes. Add them to your favorite meatloaf or soup recipes.
*Take your favorite lasagna recipe and try adding different combinations of your favorite vegetables between the layers: mushrooms, spinach, broccoli, carrots, zucchini, onions, or eggplant. Be creative.
Additional tips include:
*Add raw zucchini to lettuce and pasta salads.
*Cut zucchini into sticks and serve with a dip.
*Slice zucchini, saute in oil over medium heat for about 5 minutes until tender crisp; toss into heated pasta sauce for a veggie-packed pasta topping.
Freezing Zucchini
To freeze grated zucchini for baking, the National Center for Home Food Preservation recommends (http://www.uga.edu/nchfp/how/freeze/squash_summer.html):
Choose young tender zucchini. Wash and grate. Steam blanch (directions below) in small quantities 1 to 2 minutes until translucent. Pack in measured amounts into containers, leaving 1/2-inch headspace. Cool by placing the containers in cold water. Seal and freeze. If watery when thawed, discard the liquid before using the zucchini.
To steam blanch: Use a pot with a tight lid and a basket that holds the food at least three inches above the bottom of the pot. Put an inch or two of water in the pot and bring the water to a boil. Put the vegetables in the basket in a single layer so that steam reaches all parts quickly. Cover the pot and keep heat high. Start counting steaming time as soon as the lid is on.
Zucchini Recipes
Skillet Zucchini with Chopped Tomatoes
(Source: Centers for Disease Control and Prevention Fruits and Veggies Matter Website at http://www.fruitsandvegiesmatter.gov/index.html)
Recipe Summary:
Preparation Time: 10 minutes
Number of Servings: 4
Cups of Fruits and Vegetables per person: 1.0
Ingredients:
1 teaspoon whipped light butter*
1 cup chopped onion
4 small (6-in/15 cm) zucchini, thinly sliced
2 medium tomatoes, chopped
Freshly ground pepper
In a large skillet, melt margarine over medium heat; add onions and cook, stirring until softened. Add zucchini and cook for 2 minutes. Add tomatoes and cook for 3 to 5 minutes or until zucchini is tender-crisp. Season to taste with pepper.
*Alice's notes: If you don't have whipped light butter, substitute a teaspoon of vegetable oil.
Tuna Pasta Salad
(Source: Recipes and Tips for Healthy, Thrifty Meals, U.S. Dept of Agriculture, Center for Nutrition Policy & Promotion, at www.cnpp.usda.gov/Publications/FoodPlans/MiscPubs/FoodPlansRecipeBook.pdf)
2 cups macaroni, uncooked
2 6 1/2 ounce cans tuna, canned, water-pack
1/2 cup zucchini, chopped
1/4 cup carrots, slices
1/3 cup onion, diced
1/4 cup salad dressing, mayonnaise-type
1. Cook macaroni according to package directions. Drain.
2. Drain tuna.
3. Wash vegetables. Chop zucchini; slice carrots into thin slices; dice onions.
4. Mix macaroni, tuna and vegetables together in mixing bowl. Stir in salad dressing.
5. Chill until ready to serve.
*Alice's notes: Drain and rinse the pasta under cold, running water until cool. To allow flavors to blend, chill the salad for about a half hour to an hour before serving.
Source: Alice Henneman, MS, RD, University of Nebraska-Lincoln Extension in Lancaster County
For more nutritional information contact:
Mary Talmadge-Family Nutrition Program Assistant
Purdue University Cooperative Extension Service
Crawford/Perry Counties
(812)338-2352 or (812)547-7084
mtalmadg@purdue.edu
