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Archive for October, 2017

Tropical Bean Salad

Tropical Bean Salad
Original Source
Makes:
6 Servings
Prep time: 10 minutes

This tangy salad is delicious as a side dish or as a topping for tacos, chicken, or fish. Mangoes are a tropical stone fruit. In the United States, Florida is the largest producer of mangoes.

Ingredients

3 1/2 cups Black beans, low-sodium, canned, drained, and rinsed or black beans, dry, cooked
1 1/2 cups Mango, canned, drained, diced
3/4 cup Tomato, fresh, 1/4″ diced
1 tablespoon Canola oil
2 tablespoons Apple cider vinegar
1/2 teaspoon Oregano, dried
1/4 teaspoon Black pepper, ground
3 cups Romaine lettuce, raw, chopped

Directions

1. In a medium bowl, mix together black beans, mango, and tomato to make a salad.
2. Prepare dressing: In a small bowl whisk together canola oil, apple cider vinegar, oregano, and pepper.
3. Toss black bean salad with dressing.
4. Cover and refrigerate. Chill for at least 2 hours to allow the flavors to fuse.
5. Serve 1 cup black bean salad over a 1/2 cup lettuce.
Critical Control Point: Hold at 40 °F or lower.

Notes

CACFP Crediting Information:
1 cup bean salad over 1/2 cup lettuce provides Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 3/8 cup vegetable, and 1/4 cup fruit OR Legume as Vegetable: 7/8 cup vegetable and 1/4 cup fruit.

Tips for Soaking Dry Beans
1 lb. dry black beans = about 2 1/4 cups dry or 4 1/2 cups cooked beans.
Overnight Method: Add 1 3/4 qt. cold water to every 1 lb. of dry beans. Cover and refrigerate overnight. Discard the water. Proceed with recipe.
Quick-Soak Method: Boil 1 3/4 qt. of water for each 1 lb. of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.

Tips for Cooking Dry Beans
Once the beans have been soaked, add 1 3/4 qt. water for every lb. of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use cooked beans immediately.

Critical Control Point: Hold for hot service at 140 °F or higher or chill for later use. To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours.

 For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/tropical-bean-salad.

Quick Quesadilla

Quick Quesadilla
Makes: 6 Servings
Prep time: 20 minutes
Cook time: 15 minutes

Quesadillas, a popular menu item in Mexico, are made by folding a corn or flour tortilla in half and filling it with a variety of ingredients such as vegetables, cheese, beans, and meat. This recipe puts a twist on the traditional favorite by baking the quesadillas, instead of toasting them on a griddle or in a pan. This allows you to cook several at one time. Try topping these quesadillas with avocado, cilantro, or salsa.

Ingredients

2 1/4 cups Spinach, frozen, chopped (2 1/4 cups thawed and drained yields 1 1/2 cups)
1 cup Dark red kidney beans, canned, no salt added, drained and rinsed or kidney beans, dry, cooked
1 teaspoon Garlic powder
1/2 teaspoon Onion powder
1/4 teaspoon Chili powder
4 Whole-grain tortillas, 8″ (at least 51 gm each)
1 1/2 cups Mozzarella cheese, low-fat, shredded
Nonstick cooking spray

Directions

1. Thaw, drain, and squeeze excess liquid from spinach. Yields: 1 1/2 cups (7 1/2 oz.)
2. Preheat oven to 350 °F.
3. Place kidney beans in a small microwavable bowl.
4. Add garlic powder, onion powder, and chili powder.
5. Lightly mash beans by squeezing using gloved hands (at least 50% of the beans should appear whole). Be careful not to over-mash beans.
6. Heat in microwave for 1 minute. Stir with a spoon.
7. Prepare quesadillas:
a. Place half of the tortillas on a baking sheet. Spread 3/4 cup of spinach on each tortilla. Top each with 3/8 cup of bean mixture and 3/4 cup of cheese.
b. Place remaining tortillas on top.
c. Spray outside of filled quesadillas with nonstick cooking spray.
8. Bake for 15 minutes. Heat quesadillas to an internal temperature of 140 °F or higher for at least 15 seconds.
9. Cut each quesadilla into 6 wedges.
10. Serve 2 wedges or 1/3 quesadilla.
Optional: Serve with sliced or mashed avocado, cilantro or salsa.
Critical Control Point: Hold at 140 °F or higher.

Notes

CACFP Crediting Information:
2 wedges (1/3 quesadilla) provides Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 cup vegetable, and 1 oz. equivalent grains OR Legume as Vegetable: 1 oz. equivalent meat alternate, 3/8 cup vegetable, and 1 oz. equivalent grains.

Tips for Soaking Dry Beans
1 lb. dry kidney beans = about 2 1/2 cups dry or 6 1/4 cups cooked beans.
Overnight Method: Add 1 3/4 qt. cold water to every 1 lb. of dry beans. Cover and refrigerate overnight. Discard the water. Proceed with recipe.
Quick-Soak Method: Boil 1 3/4 qt. of water for each 1 lb. of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.

Tips for Cooking Dry Beans
Once the beans have been soaked, add 1 3/4 qt. water for every lb. of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use cooked beans immediately.
Critical Control Point: Hold for hot service at 140 °F or higher or chill for later use. To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours
For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/quick-quesadilla.

Baked Cod Olé Recipe

Baked Cod Olé
Makes: 6 Servings
Prep time: 10 minutes
Cook time: 15 minutes

In Puerto Rico, the Dominican Republic, Barbados, and other parts of the Caribbean seafood is very popular. Each island has its own specialty dish and many include baked fish. Cod is a popular choice; it is versatile and can be baked, poached, or grilled.

Ingredients

3 tablespoons Lime juice, fresh squeezed, seeds removed or bottled lime juice (2 limes = about 3 Tbsp lime juice)
1/2 teaspoon Olive oil
1/4 teaspoon Black pepper, ground
1/4 teaspoon Salt, table
1 1/4 cups Tomatoes, fresh, 1/4″ diced
1 1/4 cups Onions, fresh, peeled, 1/4″ diced
2 tablespoons Cilantro, fresh, chopped
13 1/2 ounces Cod fish fillets, fresh or frozen (each piece should be about 2 1/4 oz)
Nonstick cooking spray

Directions

1. Preheat oven to 400 °F.
2. To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper, and salt.
3. Prepare salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss.
4. Coat baking sheet with nonstick cooking spray.
5. Place fish portions on a baking sheet with about 1” of space between each piece.
6. Top each piece of fish with 1/3 cup (about 2 1/3 oz.) salsa.
7. Roast for 12-15 minutes. When done, fish will flake easily with a fork. Heat to an internal temperature of 145 °F for at least 15 seconds.
8. Serve 1 fillet topped with 1/3 cup salsa.
Critical Control Point: Hold at 140 °F.

Notes

CACFP Crediting Information:
1 fish fillet topped with 1/3 cup salsa provides 1 1/2 oz. equivalent meat and 1/4 cup vegetable.

Variations:
Tilapia, halibut, or other white fish can be substituted for cod.

For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/baked-cod-ol.

Red Beans and Rice Recipe

 Red Beans and Rice
Makes: 6 Servings
Prep time: 10 minutes
Cook time: 20 minutes

Rice and beans is a staple dish in many South American countries. The popular duo is sometimes called “casamiento” or “matrimonio,” which means wedding or marriage. Rice and beans is also a popular part of Creole cuisine in Louisiana.

Ingredients

1 tablespoon Olive oil
1 1/2 cups Onions, fresh, peeled, 1/4″ diced
1 1/2 cups Green bell peppers, fresh, 1/4″ diced
3 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
3/4 cup Brown rice, instant, uncooked
2 teaspoons Cumin, ground
2 teaspoons Oregano, leaves, dried
1/2 teaspoon Salt, table
1/2 teaspoon Black pepper, ground
2 cups Chicken broth, low-sodium
3 cups Dark red kidney beans, canned, low-sodium, drained and rinsed or kidney beans, dry, cooked

Directions

1. Heat oil on medium-high in a medium skillet.
2. Add onions and peppers and sauté for about 3 minutes or until onions are soft.
3. Reduce heat to medium.
4. Stir in garlic, brown rice, cumin, oregano, salt, and pepper. Cook for 1 minute or until rice and spices become toasted, stirring constantly.
5. When rice and spices are toasted, immediately add chicken broth. Stir, increase heat to medium-high, and bring to a boil.
6. Stir in kidney beans. Reduce heat to medium and simmer for 5 minutes or until rice becomes tender. Heat to a temperature of 140 °F for at least 15 seconds.
7. Serve 3/4 cup.
Critical Control Point: Hold at 140 °F.

Notes

CACFP Crediting Information:

3/4 cup provides Legume as Meat Alternate: 1 1/2 oz. equivalent meat alternate, 1/4 cup vegetable and 1/2 oz. equivalent grain OR Legume as Vegetable: No equivalent meat alternate and 5/8 cup vegetable and 1/2 oz. equivalent grains.

Tips for Soaking Dry Beans

1 lb. dry kidney beans = about 2 1/2 cups dry or 6 1/4 cups cooked beans.

Overnight Method: Add 1 3/4 qt. cold water to every 1 lb. of dry beans. Cover and refrigerate overnight. Discard the water. Proceed with recipe.

Quick-Soak Method: Boil 1 3/4 qt. of water for each 1 lb. of dry beans. Add beans and boil for 2 minutes. Remove from heat and allow to soak for 1 hour. Discard the water. Proceed with recipe.

Tips for Cooking Dry Beans

Once the beans have been soaked, add 1 3/4 qt. water for every lb. of dry beans. Boil gently with lid tilted until tender, about 2 hours. Use cooked beans immediately.

Critical Control Point: Hold for hot service at 140 °F or higher or chill for later use. To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours.

For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/red-beans-and-rice.

Breast Cancer Awareness Month

By Lebanon Family Health Services

Recently, the American Cancer Society released a hopeful report that stated that death rates from breast cancer have dropped 34% since 1990.  This sharp decrease is a strong testament to the steadfast efforts of health advocates working to promote national and local awareness campaigns about the importance of early detection and increased research for breast cancer.  Each year, this is evident in the month of October as we recognize National Breast Cancer Awareness Month.

While we celebrate this progress, the fact remains that breast cancer is still the most common cancer diagnosed among women, only being surpassed by skin cancer.  In fact, breast cancer accounts for 1 in 3 of all cancers diagnosed in women.  According to the Centers for Disease Control, 40,000 women die each year from breast cancer even though it is one of the most preventable forms of cancer.

Therefore, this month we must celebrate and build on the lessons we have learned over the past couple decades.  This means continuing to spread the word about the importance of early detection and supporting efforts that have aided countless women to take control of their personal health.  This starts with knowing the common signs and symptoms of breast cancer, such as:

  • New lumps or a lump in your breast that has changed
  • Change in the size or shape of the breast
  • Pain in the breast or nipple that does not go away
  • Flaky, red, or swollen skin anywhere on the breast
  • A nipple that is very tender or that turns inward
  • Blood or any other type of fluid coming from the nipple (not breast milk)

Along with knowing the common signs, practicing basic health and wellness is essential.  By staying physically active with regular exercise, maintaining a healthy weight, and limiting alcohol consumption a woman can reduce her risk for developing breast cancer.  Furthermore, if you are over the age of 50, you should be getting a routine mammogram.  Finally, carefully discussing with your healthcare professional the costs and risks associated with using Hormone Replacement Therapy (HRT) at menopause is an essential component in maintaining breast health.

For over 40 years, Lebanon Family Health has been a local resource for women to diagnose breast cancer at its early stages and as a result, has aided them in seeking treatment.  During the month of October, help support our continued efforts to combat breast cancer by participating in our “Pink Drink” campaign.  Throughout the county, various establishments are supporting this initiative by selling their featured “Pink Drink” and collecting $1 donations from their patrons.  A portion of all proceeds will assist us in continuing to bring these lifesaving practices to the women of Lebanon County.

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Dec 5, 2018

Free Community Health Screenings

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Dec 6, 2018

Diabetes Support Group: Diabetes Foot Care

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