Betsy Crisp

Sizzling summertime calls for cool treats

June 15, 2016 By Betsy Crisp

June is national dairy month, so what better time to enjoy some nice frozen treats?

Title Of course, the scorching heat provides another good reason for cooling down.

When choosing your treats, this list containing information about calories, sugars and fat in various frozen treats may help you make a healthier choice.
• Gelato: This treat, which contains milk, sugar and egg yolk has 157 calories, 24 grams of carbohydrates, 22 grams of sugar and 6 grams of fat for each scoop (half-cup)

Frozen yogurt: This treat, which contains yogurt and sugar, has 107 calories (or 70, for plain, nonfat yogurt), 19.5 grams of carbohydrates, 19 grams of sugar and 1.5 grams of fat for each scoop (half-cup). (Note: Watch out for added calories from toppings).
Ice Cream: This treat, which contains milk, cream, sugar and egg yolk, has 137 calories (only 100, if half-fat), 16 grams of carbohydrates, 14 grams of sugar and 7 grams of fat for each scoop (half-cup).
Sherbet: This treat, which contains fruit juice, milk/cream, egg white/gelatin, has 107 calories, 22 grams of carbohydrates, 18 grams of sugar and 1 gram of fat for each scoop (half-cup). This treat is similar to a sorbet but contains milk/cream.
Sorbet: This treat, which contains fruit juices, syrup and water, has 92 calories, 23 grams of carbohydrates, 17 grams of sugar and no fat. It has no dairy or calcium.

Of course, this chart provides only a guide, as calories, sugar, fat and carbohydrates can vary from brand to brand.

New dietary guidelines suggest that women should not consume more than six teaspoons of sugar each day and men should not consume more than nine. One 12-ounce can of soda contains approximately 10 teaspoons of sugar.

If you’re looking for something fun to do with your children this summer, try making these frozen “Ice Box Pops,” by using molds or 5-ounce paper cups with popsicle sticks or plastic spoons for a handle.

Here are a few ideas to get you started:

Smoothie on a Stick: Ingredients: yogurt and fresh fruit

1 cup low-fat/fat-free vanilla yogurt and 1 cup fresh, mashed strawberries. Blend ingredients until smooth. Mix together. Fill 5-ounce paper cups and add handle (popsicle stick or plastic spoon). Freeze until firm (about five hours). Makes six servings.

Fruit-Juice Pops: Ingredients: Juice and fresh fruit

Take two 11-ounce cans of mandarin orange sections in juice or light syrup, drained. Add one-half cup orange juice. Mix together. Spoon into 5-ounce paper cups and add handle (popsicle stick or plastic spoon). Freeze until firm (about five hours). Makes six servings.

For a variation, create a fruit-juice pop by layering 1 ½ cups of cubed and pureed cantaloupe combined with 1 tablespoon of orange juice and adding a second layer of 1 ½ cups of honeydew melon cubed and pureed with 1 tablespoon of lime juice, slightly sweetened to taste. Pour into 5-ounce paper cups and add a handle (a popsicle stick or a plastic spoon). Freeze until firm (approximately five hours). Makes six servings.

Pudding Pops: Ingredients: Instant pudding and milk

Prepare one 3.9-ounce package of instant vanilla pudding and one 3.9-ounce package of instant chocolate pudding, according to package directions. First layer in chocolate pudding, then layer in the vanilla pudding. Pour into 5-ounce paper cups and add a handle (popsicle stick or plastic spoon). Freeze until firm (about five hours). Peel off paper cup before eating. Makes eight servings.

Published June 15, 2016

It’s time for a fun, and safe, summer picnic

May 18, 2016 By Betsy Crisp

It’s that time of year when many families are looking forward to the end of school and the beginning of a nice summer break.

It’s also a great time to think about heading to the beach, to a park or even just out to your own backyard to celebrate with a picnic.

But, don’t let spoiled food ruin your day.

It’s important, especially during hot summer days, to keep your food safe for consumption.

The U.S. Department of Agriculture warns everyone to plan ahead.

When preparing for your picnic, be sure to have an ice chest or cooler packed with ice packs and ice.

You’ll also need clean utensils, storage containers for leftovers, paper towels, trash bags and a food thermometer.

If you’re going out for a picnic, do a little research to find out if there will be running water, grills, picnic tables and trash receptacles at the site.

Also, if you’re thawing food to take along, be sure to thaw it in the refrigerator overnight, not on a counter.

Thawing meat or poultry also reduces the needed cooking time. Cooking frozen meat or poultry takes about 50 percent longer than the recommended time for fully thawed/ fresh meat and poultry.

Do not partially cook meat and poultry ahead of time. That can be risky.

Also, be sure to use the food thermometer to cook meat or poultry to a safe internal temperature, before consuming.

To stay on the safe side: Keep your hot foods hot and your cold foods cold.

Place perishable foods, such as hot dogs, burgers, poultry, deviled eggs, and macaroni/potato/pasta salads in a well-insulated cooler with plenty of ice/freezer packs. Also be sure to store this in a shady spot and not in a hot car or in direct sunlight.

Also, quickly serve food from the cooler and return it quickly, too.

In really hot weather, above 90 degrees Fahrenheit, food shouldn’t sit out of the cooler for longer than an hour.

Also, don’t forget to unpack that cooler as soon as you return home.

Refrigerate any leftover meats and salads that are still cold, but discard them if they have become warm.

These safety tips will help you, family and friends have a happy and healthy summer!

By Betsy Crisp

Betsy Crisp is an Extension Family & Consumer Sciences agent and a licensed dietitian for the University of Florida/IFAS. She is based in Pasco County and can be reached at .

Some fun summer recipes:

California Avocado Chicken Wraps
Special dressing: ¼-cup light mayonnaise, ¼-cup plain fat-free yogurt, 1 chipotle chili in adobo sauce, finely chopped (mix well and set aside)

2 large 10”-12” spinach (or whole wheat) tortillas

½-cup shredded lettuce or baby spinach

1 ½-cups shredded Monterey Jack cheese

1 Haas avocado, peeled, pitted, diced

2 Tablespoons real bacon pieces (2 slices, cooked well, crumbled)

¼-cup red onion, finely chopped

1 tomato, chopped

1 cup cooked chicken breast, chopped

Spread tortillas with dressing. Layer ingredients listed above (1/2 on each tortilla). Roll up and cut each in half. Makes 4 servings.

Artichoke Hummus Roll-Ups
2 large 10”-12” whole wheat (or spinach) tortillas

6 Tablespoons prepared hummus

1 jar (4 ounces) marinated artichoke hearts, cut into pieces

4 Tablespoons shredded part-skim mozzarella cheese

1 bell pepper, diced (any color)

1 cup fresh baby spinach leaves

Spread tortillas with hummus. Layer ingredients listed above (1/2 on each tortilla). Roll up and cut each one in half. Makes 4 servings.

Tuna Salad Wraps
4 whole-wheat tortillas 8”

1 cans (6 ounces) chunk light tuna, drained

3 Tablespoons light mayonnaise

1 ½ Tablespoons pickle relish

1 Tablespoon sweet onion, finely chopped

1 Tablespoon celery, chopped

1 teaspoon lemon juice, or to taste

Add all ingredients listed above (except tortillas). Mix well. Spread one-fourth of tuna salad onto each tortilla. Roll up, folding ends in. Serve whole or cut in half and serve. Makes 4 servings.

Peanut Butter Banana Cereal Roll-Ups
(good for breakfast or lunch!)
4 whole-wheat tortillas 8”

4 Tablespoons smooth, natural peanut butter

4 medium bananas, peeled

1/2 cup oat o-shaped cereal, honey flavored, crushed (place in freezer zipper top sandwich bag and use rolling pin or hands to crush)

Spread 1 Tablespoon peanut butter on each tortilla. Place banana in center. Sprinkle about 2 Tablespoons crushed cereal evenly over each banana. Fold ends of tortilla over the two ends of each banana and roll up. Cut each in half and serve. Makes 4 servings.

Published May 18, 2016

Eggs offer protein, versatility

March 30, 2016 By Betsy Crisp

Spring brings an increase in egg consumption across the United States.

Eggs are an excellent nutrient-rich food that also are a reasonably priced source of protein.

Over the years, advice about egg consumption has changed. Newer testing has proven that eggs contain less cholesterol than once believed.

Consumers who have been advised by their doctor to limit intake to only three “visible” eggs a week, most likely have heard they can now enjoy four.

Of course, recommended intake and actual consumption can vary. The average American consumes approximately five shell eggs a week, and that doesn’t count for “invisible” eggs consumed in other egg products.

Changes in lifestyles have led to a doubling of egg consumption over the past 20 years, as more women have entered the work force and people, in general, have had less time to cook.

By Betsy Crisp

Betsy Crisp is an Extension Family & Consumer Sciences agent and a licensed dietitian for the University of Florida/IFAS. She is based in Pasco County and can be reached at .

Egg safety
Inspect eggs before purchasing. Avoid eggs that are dirty or cracked.

When you get home from shopping, inspect the eggs again. If one is cracked, cook it immediately. Otherwise, store your eggs, in their original carton, in the coolest part of the refrigerator.
If buying eggs to boil, purchase at least three days to five days ahead of time, to make them easier to peel.
Eggs will typically store for three weeks to five weeks, under proper conditions, but only for a week, once cooked.
Always wash your hands and surfaces after touching, cracking, mixing raw eggs, to avoid cross-contamination.
Do not eat raw cake or cookie batter made with raw eggs.
Keep hot foods hot and cold foods/dishes, cold. Avoid the danger zone, between 40 degrees and 140 degrees, where bacteria multiply rapidly. Eggs left at room temperature for two hours should be thrown out; if outdoors, eggs should be thrown out after an hour.

How to boil eggs
Place large, eggs in a saucepan (Be sure they are not cracked; also, to help with peeling later, pierce the large end of the egg with a needle or tack)

Fill the pan with water approximately 1-inch above the top of the eggs. Do not add salt.
Bring to a rolling boil.
Cover pot, turn off heat, and let sit on burner for 15 minutes. Add three minutes, if eggs are extra large; subtract three minutes if the eggs are small or medium.
Drain pot. Add ice and cover with cold water. Let sit/chill before peeling, or remove and place cooked eggs in refrigerator to peel later.

Recipe of the month

Easy Cheddar-Spinach Quiche

Ingredients:

9-inch unbaked pie crust (refrigerated/frozen)
10-ounce package frozen chopped spinach, cooked and drained
2 cups (8 ounces) shredded cheddar cheese (reduced-fat, extra sharp, preferred)
2 Tablespoons all-purpose flour
1 cup low-fat (1%) milk
2 large eggs, beaten (can substitute 4 egg whites or ½ cup egg substitute)
3 Tablespoons ready-cooked bacon bits/pieces (or 3 crisply cooked strips, crumbled)
¼ teaspoon fresh-ground pepper

Directions:

Prepare pie crust (if using refrigerated product).
Cook spinach in microwave and drain well in colander/on paper towel.
Toss shredded cheese and flour in bowl. Add spinach, milk, eggs, bacon, pepper, and mix well.
Pour into pie crust and bake at 350-degrees F., for approximately one-hour (baking is done when a knife inserted in center, comes out clean). Let cool 5 minutes before cutting.

This recipe makes 6 servings. Serve with seasonal fresh fruit/fruit salad.

Published March 30, 2016

Serving seasonal sweetness

March 2, 2016 By Betsy Crisp

This time of year is particularly good for fresh Florida strawberries.

The sweet, red, and juicy heart-shaped little fruit is packed full of vitamins and minerals, but low in calories.

Strawberries make a healthy snack by themselves, or can enhance the flavors of all kinds salads, desserts and other recipes. (Courtesy of Betsy Crisp) — Strawberries make a healthy snack by themselves, or can enhance the flavors of all kinds salads, desserts and other recipes.
(Courtesy of Betsy Crisp)

Those who’ve attended the Florida Strawberry Festival in Plant City are likely aware of how delicious the berries taste in strawberry shortcake — served to festival-goers on sponge cake or a biscuit, whichever they prefer. This year’s festival runs from March 3 through March 13.

Food trend predictions for 2016 from researchers at University of Florida’s Institute of Food and Agricultural Sciences say that a premium-flavored/sweeter variety strawberry could be coming to a supermarket near you this year. This is the second year the UF/IFAS is marketing “Sweet Sensation,” a medium-sized, moderately firm and juicy strawberry.

March is National Nutrition Month, but you can celebrate with strawberries all year long: for breakfast in a yogurt parfait; for lunch on a spinach salad with cooked chicken and almonds; for an afternoon snack, just as they are; and, in assorted recipes for dinner and dessert.

Strawberries are very healthy, too. Just eight of them provide more vitamin C than an orange.

By Betsy Crisp

Betsy Crisp is an Extension Family & Consumer Sciences agent and a licensed dietitian for the University of Florida/IFAS. She is based in Pasco County and can be reached at

Recipes

Strawberry-Banana Smoothie
Ingredients:
1 cup 1 percent or nonfat milk
½ cup low-fat vanilla yogurt

1 cup frozen strawberries (Note: you can make your own from fresh berries by removing green cap, rinsing, and freezing on a cookie sheet until firm and store in a freezer zip-top bag)

1 medium banana, broken into 4-6 pieces

8 ice cubes

Directions:
Add all ingredients in a blender. Cover and process for 30-45 seconds until smooth. Pour into four glasses and serve immediately.

Simply Wonderful Strawberry Breakfast Parfait
Layer into clear glass:
½ cup low-fat vanilla yogurt
½ cup sliced strawberries
½ cup low-fat vanilla yogurt
Top with 2 Tablespoons granola

Makes one serving.

Strawberry-Chicken Salad
Ingredients:
Salad
4 cups Romaine lettuce, torn
4 cups fresh spinach
2 cups fresh strawberries, quartered
1/3 cup red onion, sliced
12 ounces cooked skinless, boneless chicken breast, sliced (Note: Leftover rotisserie chicken works well)
2 Tablespoons sliced almonds
¼ cup dried cranberries
½ cup (2 ounces) crumbled blue cheese

Salad Dressing (In a small bowl, whisk all ingredients together.)
2 Tablespoons extra-virgin olive oil (EVO)
2 Tablespoons red wine vinegar
1 Tablespoon water
1 Tablespoon sugar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Directions:
To prepare salad, add first 5 ingredients to bowl and toss gently. Divide salad mixture into four salad bowls. Layer with sliced chicken in each, followed by dried cranberries, blue cheese, and almonds. Drizzle top with dressing.

Published March 2, 2016

What’s Cookin’

January 20, 2016 By Betsy Crisp

The beginning of a new year is a popular time to make resolutions, and if you’re like most people, chances are your resolution has something to do with your health.

Consumers surveyed said that their top priorities for the New Year had to do with wellness and weight, according to a 2015 Nielson report. Thirty-seven percent want to stay fit and healthy, and 32 percent want to lose weight, according to survey results.

The third most popular survey choice was to enjoy life to the fullest, coming in at 28 percent.

So, it stands to reason that if you stay fit and healthy, or if you lose weight, you have a better chance of accomplishing the goal of living life to the fullest.

Diet plays a significant role in having a healthy life.

The World Health Organization has estimated that if the major risk factors for chronic disease were eliminated, at least 80 percent of all heart disease, stroke and type 2 diabetes would be prevented, as well as more than 40 percent of cancer cases.

Unfortunately, resolutions, like diets, are often temporary and tend to fail.

So, instead of making a resolution at the New Year, consider changing your lifestyle to make healthier food choices, and to be more physically active every day of your life.

That offers a better chance of success. As the old saying goes, “slow and steady wins the race!”

To help get you started, here’s a healthy recipe featuring kumquats — perfect timing for the Jan. 30 Kumquat Festival in Dade City, where the diminutive orange-colored fruit is king.

Kumquat Bulgur Salad* by Barbara Beavers

Ingredients
2 ½ c. 100 percent apple juice, unsweetened (or substitute water)

1 c. raisins

2 c. Bulgur wheat (will yield 6 c. cooked)

½ c. maple syrup (or less, to taste)

½ c. fresh lemon juice

½ c. kumquat puree (See recipe below)

½ teaspoon orange extract

½ c. 100 percent apple juice, unsweetened

1 c. pecans, toasted and chopped coarsely

1 apple, peeled, cored, chopped or cubed

Directions for salad:
In a large sauce pan, bring 2 ½ c. of apple juice (or water) and raisins to a boil. Turn off heat, stir in Bulgur. Cover and set aside until cooled.

Combine maple syrup, lemon juice, kumquat puree, orange extract and ½ c. apple juice. Add the nuts and apples. Blend with the Bulgur mixture.

Refrigerate. Lettuce garnish, optional.

Makes approximately 16 (1/2 c. servings).

To make kumquat puree:
Wash the fruit, cut it in half, remove the seeds. Place the fruit in a blend or food chopper. For a finer puree, use a blender. Use puree in recipes as called for or freeze in zip-top bags or other freezer containers. Frozen kumquat puree can be stored for six months or longer. When you use frozen puree, defrost and drain the excess liquid before using.

*Best of Show in the 10th annual Kumquat Festival Recipe Contest, adult division

By Betsy Crisp

Betsy Crisp is an extension Family & Consumer Sciences agent and a licensed dietitian for the University of Florida/IFAS. She is based in Pasco County and can be reached at (813) 929-2725.

Published January 20, 2016