Moore Healthy Family Recipes

Carrot, Tomato and Zucchini Soup

Cook Time: 30 minutes

Ingredients:

· 1 medium onion, finely chopped

· 2 cloves garlic, finely chopped

· 1 tsp ground coriander

· 4 medium carrots, peeled and sliced

· 1 medium zucchini, halved lengthwise, then sliced

· 1 14.5 ounce can diced tomatoes, undrained

· 3 cups fat-free, low-sodium chicken broth

· 1 cup fresh cilantro, roughly chopped

Preparation:

1. Heat 2 tsp canola oil in large pot on medium heat.

2. Sauté onions and garlic until softened. Add ground coriander and stir well.

3. Add carrots and zucchini, followed by canned tomatoes and broth.

4. Bring to a boil, then reduce heat, cover, and simmer for 20 minutes.

5. Add fresh cilantro. Stir and simmer for 5 more minutes.

6. Remove from heat, transfer soup to a blender, working in batches if necessary. Blend until smooth.

Serves 6-8

Nutritional information per serving: Calories 104, Calories from Fat 17, total Fat 1.9g (sat 0.3g), Cholesterol 0mg, Sodium 153mg, Carbohydrate 17.6g, Fiber 4.9g,

Lentil and Black Bean Soup

Cook Time: 30 minutes

Ingredients:

* 2 tsp canola oil

* 1 1/2 cups finely chopped onion

* 1 large celery stalk, diced

* 2 cloves garlic, minced

* 1 tbsp ground cumin

* 1 tbsp chili powder

* 1 cup green lentils, rinsed and picked through

* 2 15-ounce cans reduced-sodium black beans,

drained and rinsed

* 1 14.5-ounce can diced tomatoes

* 4 cups fat-free, low-sodium vegetable or chicken broth

Preparation:

1. In a large pot, heat oil on medium heat.

2. Sauté onions, celery, and garlic until softened, about 4-5 minutes.

3. Sprinkle cumin and chili powder, cook for 1 minute until fragrant.

4. Add lentils, black beans, tomatoes and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.

Serves 8

Per Serving: Calories 127, Calories from Fat 14, Total Fat 1.6g (sat 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g

Low Fat Cream of Chicken Soup

Cook Time: 35 minutes

Ingredients:

* 2 tsp canola oil

* 1 cup chopped onion

* 1 cup sliced carrots

* 1 1/2 cups sliced mushrooms

* 1 tsp dried mixed herbs

* 2 cups cooked chicken, cut into cubes

* 1 cup peas

* 4 cups fat-free, low-sodium chicken broth

* 1 cup fat-free half and half

* 1/4 cup cornstarch dissolved in 1/4 cup fat-free milk

* Salt and pepper to taste

Preparation:

1. Heat oil in a large saucepan or Dutch oven over medium heat.

2. Sauté onions and carrots until onions are softened, about 7-8 minutes. Add mushrooms and mixed herbs, and sauté for 5 more minutes.

3. Stir in chicken and peas, and then add chicken broth.

4. Bring to a boil, and then simmer for 15 minutes.

5. Add fat-free half and half. Stir in cornstarch mixture and continue to simmer gently for 5 more minutes.

Serves 8

Per Serving: Calories 124, Calories from Fat 21, total Fat 2.4g (sat 0.6g), Cholesterol 34mg, Sodium 136mg, Carbohydrate 9.6g, Fiber 2g, Protein 16.1g

January 2010

Safety Guide

Food Safety

Safety Tips for Leftovers

· Avoid storing take-out leftovers longer than three to four days for meat, poultry and pizza, and three to five days for deli foods such as egg or macaroni salads or luncheon meats.

· If you freeze leftovers, use them within three to six months for cooked meat and poultry; three to four months for prepared deli foods; and one to two months for luncheon meats.

Rules for Foods Purchased or Delivered Hot

· Eat within two hours.

· Keep the food hot.

· Refrigerate or freeze leftovers immediately.

· Reheat leftovers to 165° F or until thoroughly hot and steaming.

Rules for Foods Purchased or Delivered Cold

· Refrigerate immediately at 40° F or colder.

· Avoid keeping food at room temperature for longer than two hours.

· Discard food that’s been in 90° F or higher temperatures for longer than one hour.

If You Get Food Borne Sickness…

* Sip fluids such as water, fruit juice and diluted broth to prevent dehydration. Avoid caffeine.

* Check with your healthcare provider before taking anti-diarrheal agents. They can interfere with the process of flushing toxic organisms out of your system.

* After symptoms have subsided for several hours, gradually introduce bland foods such as crackers, dry toast, cooked cereal and gelatin.

* Stop eating if symptoms return.

Call Your Doctor If…

* Vomiting lasts longer than 24 hours.

* Diarrhea lasts longer than two days.

* You drank contaminated water.

* You have blurred or double vision and difficulty swallowing or breathing.

* You have symptoms of dehydration: sunken eyes, extreme thirst, dry mouth or reduced or dark urine.

Prevent Injuries from Toys

· Pay attention to the recommended age labels on toys, and buy only toys that are suitable for your child’s age.

· To prevent eye injuries, avoid projectile toys, such as dart guns, BB guns, slingshots and bows and arrows.

· Regularly check toys for sharp or exposed edges. Also, look for small or loose parts such as beads or buttons that can detach and cause choking.

· Avoid giving your children toys that can shatter or break easily.

· Avoid buying inexpensive novelty glasses that can break and cut the eyes.

· Avoid toys with strings or cords that could encircle the child’s neck and cause strangulation.

Stay Safe during Sports Activities

· Make sure your child’s sports equipment is in good condition, fits properly and has been tested and approved.

· Teach your child to warm up before and cool down after sporting activities. Ask your child’s coach about specific exercises to help prevent injuries.

Stay Safe on Wheels

· Make sure your child wears a helmet, wrist guards and elbow and knee pads when skating or skateboarding.

· Keep equipment in good condition and make sure it fits properly.

· Explain to young skaters and bikers that they must obey all traffic rules. Whether on skates, boards or bikes, they must follow the same rules as any vehicle with wheels.

· Teach your children the rules of the road. Courteous and safe skaters pass on the left and skate on the right. Let them know the importance of yielding to pedestrians and announcing their intentions when on wheels, such as saying “passing on your left.”

· A properly fitted helmet should always be worn when on wheels. When purchasing a helmet, look for the ANSI seal of approval. Many state laws now require helmets for children on bikes.

· Set a good example for your child: Wear a helmet when you ride or skate.

· Wear a seatbelt in the car.

· Never put a child in the front seat.

· Always put small children in car seats or booster chairs in the back seat.

Water Safety

· A child can drown in just 1 inch of water in a matter of minutes. Supervise your child in and near water.

· Enroll your child in swimming classes taught by qualified instructors. However, keep in mind that lessons won’t make your child “drownproof.”

· Never allow your child to swim anywhere unsupervised, including quarries, canals, ponds or pools.

· Teach your child to always swim with a buddy, never alone.

· Tell your child that diving into unknown bodies of water is dangerous. Explain that a shallow bottom is not always visible from the surface.

Promote Safety in Your Yard

· Make sure that all gardening equipment is safely stored when not in use.

· Frequently inspect outdoor play structures to see if they need repair.

Your Home Fire Safety Program

Plan Ahead

· Install smoke alarms on every floor. Test them monthly and replace batteries annually.

· Get a class ABC multipurpose fire extinguisher. Keep it charged and practice using it.

· Teach your family an escape route—how to get out of each room and where to meet outside. Have practice fire drills. Demonstrate the “stop, drop and roll” technique and leaving on all fours.

Practice Prevention

· Never smoke in bed.

· Never empty ashtrays right before bed.

· Never overload electrical circuits.

· Keep matches away from young children.

· Keep your house clean and free of debris.

· Clean your fireplace chimney at least once a year.

· Keep curtains away from heat sources such as stoves and heaters.

If There’s a Fire

· Get everyone out immediately.

· Call the fire department from outside the house.

· Never go back inside