Myth: Adding pureed veggies to recipes will make them healthier.

Answer: BUSTED, kind of...

Pumpkin puree (either canned or homemade), like other vegetable purees, can be added to recipes like macaroni and cheese or brownies. Will these dishes be healthier as a result? Will they significantly increase the amount of veggies in your diet? No. You are not adding enough pureed veggies to increase your daily intake. However, in the case of the brownies, you will be reducing the amount of fat you need to add to the recipe which is a great healthy habit when baking. But again, your veggie intake won’t be significantly increased by eating these brownies.

I like to add pureed veggies like pumpkin puree to stews, chilis, tacos or burritos. They add flavor, fiber, vitamins and minerals. Best of all, when combined with herbs and spices you add new flavors to your favorite dishes.

You may find already prepared vegetable purees in the grocery store in packages or containers other than cans, but be aware that these are pricey alternatives and the canned purees are typically the most affordable option.

For more nutrition and health information and tips, visit MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Preparing a safe food supply for emergencies is too complicated.

Answer: BUSTED!

At this time of year the news is full of stories about tornadoes, floods and storms which can cause power outages. Take time NOW to ensure that you and your family are prepared. Put together an emergency supply of food and have the whole family participate. These tips will get you started:

• Gather a 3-day emergency supply of food. Ask your children to find canned foods in your cupboard that could be used in this emergency supply such as ready-to-eat meat and fish, canned fruits in light juice, canned juices, canned veggies or bean salads. Other foods that can be included are peanut butter, crackers, jelly, trail mix and granola bars. Keep the items in a cool place. Store in a container that has a snug lid to keep pests out.
• Date foods in your emergency supply. Change every 6 months. Throw out any cans that are corroded, dented or swollen.
• Update your emergency supply every year depending on family members.

For more information and tips, see Be prepared for emergencies: Creating a 3-day food/water supply

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Food sold at farmers markets can be as safe as food from a grocery store.

Answer: You’re right!
 
Shopping at Farmers Markets is a great way to meet and support local farmers, buy healthy produce and other tasty foods, and to enjoy the vibrant atmosphere! It is also a great place to take the kids for a fun outing.

However, the place where you are buying your food does not necessarily determine if the product will be safe or not safe. The most important factor is the practices that are used all the way from raising the food until the time that you eat it. Customers shopping at farmers markets, as well as any venue, should be sure to look for a few important clues to help give some idea of the product’s safety. Here are some clues to look for at the market:

Fresh produce	-       Should be clean, look fresh, no cuts or nicks -       Displayed off the ground/floor
Cut or peeled produce	-       Displayed on/surrounded by ice -       Look fresh and cold
Meats, eggs, cheeses	-       Package must feel cold; product in cooler/on ice -       Egg cartons and eggs should be clean, not cracked
Milk	-       Must be pasteurized (Missouri regulation), ask vendor to confirm
Juice, cider	-       Pasteurized is safest
Hot prepared foods	-       Would like to see vendor using thermometer -       Should have a lid, see steam rising from pan
Handwashing	-       Seeing vendors washing their hands -       See a handwashing station in booth (particularly with prepared foods)
Booth, personal cleanliness	-       Surfaces of booth, knives, other utensils clean -       Clean clothes, hands, no wiping nose, etc.
Certifications	-       Look for any posted food safety certifications/trainings attended
All products	-       Ask vendors about their food safety practices

It is also important when buying foods at a farmers market or anywhere to be sure to handle it safely on the way home and once at home.

More information on this and other food safety topics is available from the University of Missouri Extension and FDA.

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, University of Missouri Extension, nwadikel@missouri.edu, 816-482-5801

Myth: There aren’t many things my teenager will do instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week this week, May 5–11, help your teenager come up with alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Do stretching exercises or yoga.
• Find a new hobby.
• Find a cause and volunteer at a local group to support it.
• Plant a vegetable garden.
• Try a new sport.

Find more ideas for your teenager at Play More, Watch Less

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t many activities my young child would enjoy instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week coming up May 5-11, 2014, you will want to have some ideas for your young child as alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Start a parade with musical instruments.
• Play with bowls, cups and spoons on a protected surface.
• Tend to a family garden or indoor plant container.
• Dance and sing to music.
• Enroll your child in the local public library’s Summer Library Reading Program.
• Take a walk and clean up litter or collect nature souvenirs (sticks, leaves, rocks, etc).

Find more fun ideas for everyone in the family at Play More, Watch Less.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t many activities that 6-12 year-olds would enjoy instead of sitting in front of a TV or computer screen.

Answer: BUSTED!

With National Screen-Free Week coming up on May 5-11, you will want to have some ideas for your 6-12 year old as alternatives to watching TV or sitting in front of a computer screen. Here are some ideas to get you started:

• Play hide-and-seek indoors or outside.
• Play flashlight tag in the dark.
• Stand on one foot, keeping a balloon in the air using your hands and other foot.
• Play board games.
• Get involved in crafts.
• Write a play for the family to act out.

Find more ideas for everyone in the family at Play More, Watch Less.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It is not safe to eat Easter eggs.

Answer: That depends...

Decorating and hunting for Easter eggs are fun traditions for many families. However, you should follow the food safety practices listed below if you want to safely eat those eggs afterwards. Otherwise, the eggs should be discarded.

• Dyeing eggs: After hard-boiling and dyeing eggs, they should be returned to the refrigerator within 2 hours to keep them cold. Be sure to use food-safe coloring if you are planning to eat the eggs. Also, make sure that everyone handling the eggs washes their hands first, as with any food product.


• Hunting eggs: One of my earliest memories of witnessing a questionable food safety practice was seeing my cousin eat an Easter egg that we found outside on the ground about a week after the eggs were hidden. That was definitely not a safe practice! In fact, the total time that hard-boiled eggs should be out of the refrigerator while they are hid, hunted and found is 2 hours. It is also not recommended to eat hard-boiled eggs that have been lying on the ground because they can pick up bacteria, especially if the shells are cracked. Eggs should be hidden in places that are protected from dirt, moisture and other sources of bacteria. These “found” eggs must be washed, re-refrigerated and eaten within 7 days of cooking.

Hiding plastic eggs is the safest option for numerous reasons, including if you want to hide the eggs on the ground or don’t want to have to worry about getting hard-boiled eggs back in the refrigerator within two hours.

No one wants to have foodborne illness anytime, particular after a holiday, so be sure to follow these simple food safety practices. Enjoy your Easter eggs safely!

More information on Easter egg safety is available at http://missourifamilies.org/features/nutritionarticles/nut125.htm.

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, University of Missouri/Kansas State University, nwadikel@missouri.edu, 816-655-6258

Myth: There aren’t good alternatives to get my family away from their screens.

Answer: BUSTED!

National Screen-Free Week, May 5–11, is the perfect time for your family to celebrate being ‘unplugged.’ Here are some ideas for your family to consider as alternatives to watching TV or sitting in front of a computer or mobile device:

• Plan and prepare meals together.
• Visit a park.
• Take a walk down your street and collect litter.
• Plant a garden. Tend it daily. It’s great exercise!

As parents you can reinforce play for your children. Keep a toy box available. Or create an obstacle course in your backyard. Take steps like these to remind your children to play instead of watching TV.

For more ideas, see MU Extension publication Play More, Watch Less

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t any good ways to wean my children off of TV.

Answer: BUSTED!

National Screen-Free Week, May 5-11, may be just what your family needs. The average American watches 36 hours of TV a week – yikes! Start looking at your family’s screen habits now and think about how you can prepare for National Screen-Free Week to celebrate being ‘unplugged.’ Here are some ways to change these TV habits:

• Instead of sitting in front of a screen, get the family together to come up with alternative activities. Spring is a good time to get away from the TV, computer and tablet screens because you can include both indoor and outdoor activities. Post the ideas on your refrigerator.
• Take TVs out of bedrooms. 71% of 8 to 18-year-olds have a TV in their bedroom. Sleeping with the TV on can disrupt sleep and may make your child tired the next day at school.
• Turn off the TV during meals and put away tablets and cell phones. Instead, ask everyone about their day.
• Keep TV and computers off unless someone is using them.

For more ideas, see the MU Extension publication Play More, Watch Less (download a free PDF of this publication at the link provided).

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t any good food choices when traveling on spring break.

Answer: BUSTED!

Want to eat healthy while traveling on spring break? Here are 3 good tips:

• Scope out the airports you will be in by doing an online search to see what healthy restaurants they have available.
• For the restaurants in the airports or along your driving route, check out their menus online to find healthy options.
• Bring bottled water and other healthy snacks like pre-cut veggies, nuts, fruits. Whole wheat bread with peanut or other nut butter is also a good snack.

For more ideas, check out Road food on MissouriFamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t any good free apps that teach my child about making healthy food choices.

Answer: BUSTED!

There’s a new entry into the world of mobile apps for parents and caregivers looking for free apps that teach children about healthy eating in a fun and engaging way. Body Quest: Food of the Warrior! is a series of seven iPad apps tested with third graders. Six Body Quest warriors are the narrators/guides in these mobile apps: Body Doc, Muscle Max, Graino Supa, Shining Rainbow, Fiberlicious and Super Slurper. Each of these warriors have super powers that come from healthy foods and drinks.

• Body Doc explores the goodness of fruits.
• Muscle Max ‘pumps you up’ with healthy sources of protein.
• Graino Supa is the warrior focused on healthy grains.
• Shining Rainbow shines the light on vegetables.
• Fiberlicious reminds us where to find fiber and why it’s good for us.
• Super Slurper is the warrior touting cool drinks for kids – water and milk.

Your child will learn what it takes to be a Body Quest warrior. Each of the seven apps includes challenges like getting over fears of trying new foods and more.

For information about the content of each free app go to www.aces.edu/family-health/health-nutrition/bodyquest/iPadApps.php or download them using the search title, Body Quest.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There are no new quick and easy weekday breakfast ideas for me and my family.

Answer: BUSTED!

Breakfast is an important meal but it can be hard to figure out what to eat first thing in the morning. Whether you and your family have time to sit down and eat together during the week or if you want some ideas as you head out the door, these tips will get you started.

1. Think different! Cereal is not your only option for breakfast. Leftovers from the night before are OK to eat in the morning. Or try a whole wheat pita with eggs and diced tomatoes as a grab-and-go or sit-down option.
2. Other grab-and go-ideas: low-fat yogurt, fruit, whole wheat crackers and hummus.
3. Most of us don’t get enough vegetables in our diet. Breakfast may provide some opportunities to add these nutrient-packed and low calorie foods. Try hummus and carrots, or raw veggies with low calorie dip. The good thing about veggies is that they fill you up so you are good to go until lunch.
4. Make a smoothie in the morning to sip on your way to work or school. This is a good way to add low-fat milk or yogurt and fruit to your diet. An interesting tip: add some spinach leaves to your smoothie. You won’t taste them and this is another way to get more daily vegetables.
5. Plan it! While you are washing the dinner dishes or setting aside everyone's clothes for the next day, plan what you will have in the morning before you head out the door. Start with these suggestions and have your family members conjure up some new breakfast ideas.

Try these No-Bake Breakfast Bars for a new morning treat. They can be made quickly and easily ahead of time and they're perfect for a breakfast on-the-go.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Some of the information on food packages isn’t very clear.

Answer: YOU’RE RIGHT!

But, help is on the way. Like you, about 42% of adults look at the label while shopping, according to a USDA study. Unveiled today were proposed changes to the Nutrition Facts panel you see on food packages. If these changes are made, the information on your food label would get a reality check. How so?

• Serving sizes would be more realistic. A bottle of 20-ounce soda would be considered as one serving instead of two. No more having to do the math to get the total calories in a bottle. That pint of ice cream? 4 servings? Really? No, in the real world we serve ourselves one cup so a pint would be two servings.
• Added (refined) sugars would be new information provided on the label because Americans consume too much sugar and there is much evidence linking high sugar in the diet to heart disease.
• There will be no hiding from the calorie information on the label. The number of calories will be bigger and bolder. Calories from fat would no longer be on the label next to the total calories.
• Vitamins and minerals that appear on the label will change. Vitamins A and C will be dropped. Vitamin D and potassium will be added. Americans aren’t getting enough vitamin D for good bone health. Potassium is also an important part of our diets as it may help to lower blood pressure. Calcium and iron will remain on the label.
• In addition to the proposed new format with the changes above, an alternative label format is provided. The amount of various nutrients is presented differently in sections. There’s a ‘Quick Facts’ section that includes fats, carbohydrates and protein, an ‘Avoid too much’ section for saturated and trans fat, cholesterol, sodium and added sugars, and a ‘Get enough’ section with fiber, vitamin D, calcium, iron and potassium.

The public is asked to provide comments for the next 90 days. For more information, go to www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm387418.htm. There is a button at the top of the page for the Spanish version of this announcement.

Click image to see larger version

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Superfruits are the best fruit choices for my family.

Answer: BUSTED!

All fruits are beneficial, not just superfruits

Superfruit – sounds like a fruit that is SUPER good for your health and maybe even has some superpowers. You might have first heard of superfruits when watching TV where they are touted on informational TV shows or advertised in commercials. Or maybe you read about the superfruit of the moment when a new study was released.

Introduced in 2005, superfruit is a marketing term, not a scientific one. Over time the superfruit of the moment has changed from pomegranates to acai berries to goji berries. Generally, superfruits get their name because of their antioxidants. Antioxidants may prevent or delay cell damage. This cell damage is thought to occur in some chronic diseases like heart disease and cancer.

Superfruits are marketed as exotic and they aren’t widely available. This means they will cost you more money than other fruits in your grocery store. The bottom line is that eating a variety of fruits and vegetables is an important part of good health. They contain antioxidants that fight disease and also contain vitamins, minerals and fiber. Another reason to choose fruits and vegetables? They are low in calories.

Read more about the benefits of eating fruits and vegetables at http://missourifamilies.org/features/nutritionarticles/nut393.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: There aren’t any ‘healthy’ gift options for Valentine’s Day.

Answer: BUSTED!

Cook a healthy meal for your valentine!

It may seem like the only way to show you care on Valentine’s Day is to give candy, but what better way to show some love than to give the gift of good health? Here are alternative gift ideas for this Valentine’s Day.

• Buy (or make at home) chocolate covered strawberries. Use dark chocolate with 60% cocoa or more. Why? Strawberries and dark chocolate contain flavanols. These substances have antioxidant and anti-inflammatory properties which may help ward off diseases like heart disease and cancer.
• Still want to include chocolate in your Valentine’s Day treat? Set a relaxed mood and make a mug of hot cocoa for your sweetie. Use cocoa powder that has not undergone Dutch processing. This kind of cocoa also has flavanols for good health. Use skim or low-fat milk in the cocoa for a healthier and lower-fat treat.
• You know that fruits are healthy – high in fiber and nutrients, low in calories and sodium. How about giving an edible fruit arrangement instead of a bouquet of flowers? You can also make your own arrangement especially if your sweetie has a favorite fruit. Just search online using the term ‘edible fruit arrangement’ to find some good online sources for this DIY Valentine’s Day gift.
• Nothing says love more than making a meal for someone else. How about making a relaxing healthy dinner? Or prepare the meal together to make it more special. Try a stir-fry dish or sauté some salmon and greens. Time together is the best gift you can give to someone to show you care.
• Valentine’s Day falls in the middle of winter. It’s hard to think about gift ideas that involve being active together for good health. Give the gift of fun and get a pass for a local gym. Take a relaxing walk or a class together.

So there you have it. There really ARE alternative ways to celebrate Valentine’s Day that include the gift of good health. Enjoy!

Read more about the benefits of dark chocolate at http://missourifamilies.org/features/nutritionarticles/nut364.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: If a food has the word ‘simple’ in the name, it’s a healthy food choice.

Answer: BUSTED!

If you’ve been following food labeling as I have been, you have probably noticed how many manufacturers use the word ‘natural’ on packaging to attract consumers to their products. Natural sells. Consumers assume a food labeled ‘natural’ is healthy. The problem? What does natural mean? The Food and Drug Administration’s take on natural is this: It’s OK for manufacturers to use the term if the food doesn’t have "added color, artificial flavors or synthetic substances." The United States Department of Agriculture says that meat and poultry can be labeled ‘natural’ if they are minimally processed and have no artificial colors, flavors or preservatives.

As you might expect, some lawsuits have arisen from the use of the vague term ‘natural’ on foods. The result? Some companies are not using this on foods anymore. Some have replaced ‘natural’ with the words ‘simple’ or ‘simply.’ What does it mean? There’s no standard definition as with ‘natural.’ But you can be sure that the word likely resonates well with consumers who see it on the label and think the product is a healthy food choice. It might be. Or it might not be.

Check the Nutrition Facts label & ingredients list

How can you tell whether or not the item is actually healthy? The Nutrition Facts label will tell you the amount of calories, fat, sodium, sugar and fiber that is in the product. And skim the ingredient list to see where certain ingredients land on the list (the higher up the list, the more there is in the product). In the case of sugar, you might see several types of sugar or sweetener on the list meaning that the product has more sugar than you think.

Read more at missourifamilies.org/features/nutritionarticles/nut300.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: Low-calorie foods I prepare have no taste.

Answer: BUSTED!

Although you might be right, your dishes may just be in need of some flavor boosters. To compensate for the fat, sugar and salt that you may be missing, a few additions may be just what you need. Here are some ideas:

• Have you heard about Sriracha? It is a hot sauce made with chili peppers, vinegar, garlic, sugar and salt. It's low in calories but high in flavor. Here are some ways you can use it to boost flavor: add to low-fat sour cream as a tasty dip for veggies or to low-fat mayo for a flavorful sandwich dressing. Think turkey or vegetarian burgers have no flavor? Add Sriracha to a turkey/vegetarian burger on a whole wheat bun. Tofu not flavorful enough for you? Add Sriracha to your stir fry to bring up the flavor.


• Sambal oelek is another flavoring that you may not have heard of. It is a chili paste made with salt, sugar and vinegar. Add to a low-fat cheese sandwich for a flavor boost. If you are looking for some new flavor for egg substitutes, add sambal oelek for that extra ‘kick.’ If you are making veggie sandwiches your ‘go-to’ way to get more vegetables in your diet, add this chili paste.


• Herbs and spices always add that extra flavor boost that dishes need. Some flavors that you may not have tried include smoked paprika and chipotle powder – both add a smoky flavor especially in dishes that are made with little to no salt added.


• Curry pastes are my favorite flavor to add to stir-fry dishes. They are low in calories but add a nice pop of flavor. You can find pre-made curry sauces in the grocery store but make sure the calories and fat aren’t too high or your stir fry dish will not be as healthy a choice as you might have thought.

Find more healthy food preparation information at missourifamilies.org.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: The recipe I prepared doesn’t taste like it used to – something must be wrong with an ingredient.

Answer: BUSTED!

Yes, something could be wrong with an ingredient, but if you are of a certain age then your taste may be the reason. Smell actually accounts for most of how we perceive taste and it decreases during our 50’s and continues to do so as we get older. Why? Some reasons include loss of nerve cells that detect food smells and less mucus in the nose (which helps to keep the smell of food in the nose longer). Our taste buds also decrease in our 50’s (a little later for men). Of course, taste may also be affected by sinus conditions, colds, medications, smoking, radiation and chemotherapy.

Is there anything that can be done to increase taste and enjoyment of foods? Here are some tips to help:

• Store ingredients properly so quality doesn’t decrease. 
• Take care when cooking – don’t overcook or this may destroy some flavor.
• Try new bold flavors and ingredients like garlic, flavored vinegars, chili peppers or sharp aged cheese.
• Herbs and spices can also add bold flavors. Some examples are basil, chives, cilantro, rosemary, sage, cinnamon, cloves and anise. Crumble dried herbs to release aroma. Toast whole spices such as cloves, coriander and cumin seeds to bring out more of their aroma and then grind before using.
• Reduced soy sauce has less sodium per teaspoon than salt and adds aroma and umami, which adds a depth to dishes with its savory taste.
• How you cook may also help your taste. Broiling, grilling or searing of fish, poultry and meat deepens their flavor.
• Visual appeal will help you enjoy your meals. Use bright colors, different shapes and textures.
• Slow down and enjoy! Chewing food longer releases more flavor from your food.

Check out Nothing tastes good anymore for more information.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s hard to get my children to choose healthy snacks.

Answer: BUSTED!

What does a traffic light have to do with making healthy food choices? A hospital in Massachusetts set up a traffic light menu system in their cafeteria to help guide consumers to pick healthier options. Green circles were ‘go’ items – pick these items often. Yellow circles were OK choices. Red circles indicated foods you should only have occasionally because of their fat, sugar, sodium or calories.

The hospital also made changes in placement of items. For example, healthier items were placed in the front and at eye level for easier access. And salads and water bottles were made easily available around the cafeteria.

The results? The system worked! They found that healthier food choices persisted 2 years after implementation.

Dr. Thorndike, a physician who implemented the system suggests that this approach could be used at home, too. Fill a drawer or box in the pantry and set up an area in the refrigerator with ‘go’ (green) snacks that your children can choose from whenever they want. Need some ideas for your ‘go’ snacks? For the cupboard, include individual portions of canned fruit in fruit juice, baked chips, pretzels, low-fat graham or animal crackers or reduced-fat popcorn. For the refrigerator, have cut-up veggies like carrots, celery, broccoli or cherry tomatoes, low-fat yogurt or sugar-free or fat-free pudding snacks. Go to extension.missouri.edu/p/N357 for more ideas.

Don’t forget that snack placement also plays a role. Use it to your advantage in your home. Make sure healthy ‘go’ snacks are easy to find. Keep a bowl of fruit in the kitchen and put chips and cookies away in high cupboards and at the back of shelves – out of sight, out of mind.

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933

Myth: It’s hard to find recipes that are healthy and that my family will enjoy.

Answer: BUSTED!

The folks at the United States Department of Agriculture who brought you MyPlate have hit it out of the park again by sharing family-tested recipes that are healthy and tasty.

Looking for a main dish that is quick and easy? Turkey Tetrazzini made with reduced-sodium chicken broth, low-fat milk instead of half and half, light butter and whole wheat pasta may be just what your family is craving. All of these recipe changes result in a recipe that is a third of the solid fat, half the sodium and has more vegetables and whole grains than the original version without sacrificing flavor or texture.

How about a side dish that is low in fat and sodium and fun for the kids to eat? Green-Mash Potatoes is the ticket. Green peas add a slightly sweet flavor. Skim milk lowers the fat. The final product is lower in sodium than the traditional version.

Finally, a dessert that is healthy and tasty. This Banana Pudding Parfait uses non-fat milk, fat-free whipped topping and (drumroll please) replaces sweetened condensed milk with low-fat vanilla yogurt. These ingredient changes mean this version is a third of the calories, less saturated fat and half the sodium of the original recipe yet still creamy and tasty. Family members rate this a hit!

These three recipes are examples of small ingredient substitutions that mean healthy AND tasty in the New Year. Enjoy!

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933