November USDA distribution dates
Siletz
Monday
Tuesday
Wednesday
Thursday
Friday
Nov. 3
Nov. 4
Nov. 5
Nov. 6
Nov. 7
9 a.m. – 3 p.m.
9 a.m. – 3 p.m.
9 a.m. – 3 p.m.
9 a.m. – 3 p.m.
9 a.m. – 3 p.m.
Place chocolate chips in a microwave-
safe bowl. Heat for 2 minutes and stir.
When almost completely melted, stir in
peanut butter.
Put back in microwave for 30 seconds
and stir until smooth. Add vanilla and stir.
Salem
Chop the fruit & nut mix a bit to make
smaller chunks of almond and add it to the
melted chocolate.
Wednesday Nov. 19 1:30 – 6:30 p.m.
Thursday Nov. 20 9 a.m. – 6:30 p.m.
Friday
Nov. 21 9 a.m. – 6:30 p.m.
Add the Rice Krispies and stir until
blended.
I came up with this quick and easy
recipe one day when I wanted some
chocolate. These are so easy and taste so
good; I hope you can try them at home.
Drop by spoonfuls onto waxed paper
or parchment. Let sit for an hour.
*Indicates product available through
USDA food program
Courtesy photo by Ashley Clark, district scheduler, Office of Congressman Kurt Schrader
Congressman Kurt Schrader visits American Grounding Systems, Inc. (AGS)
with (l to r) Greg and Helen Higgins, owner; Congressman Schrader; Ronni
Larsen, accounts manager; and Tedd Larsen, general manager. AGS
manufactures grounding devices for companies worldwide and is an American
Indian woman-owned business. Helen is the controlling stockholder of
the business, which was established in 1993.
Joyce Retherford
FDP Director
541-444-8393
Fruit & Nut Clusters
1 package fruit & nut mix*
1 16-ounce bag chocolate chips
1 cup peanut butter*
1 cup Rice Krispies*
½ teaspoon vanilla extract
Lisa Paul
FDP Warehouseman/Clerk
541-444-8279
School Gymnasium
Stop at the guard shack prior to
entering campus.
Public welcome – free admission!
Nov. 8, 2014
Grand Entries – 1 p.m. and 6 p.m.
3700 Chemawa Road NE
Salem, Oregon
2014 Chemawa Indian School
Veterans Pow-wow
Emcee: Anthony Blue Horse
Dancing, singing, fry bread, crafts
FMI: 503-399-5721, ext. 272 or 269
Vendors: 503-399-5721, ext. 225
Nutritious convenience foods – planning for busy times
By Nancy Ludwig, MS, RDN, LD,
Head Start Consulting Nutritionist
Ever had the thought that you don’t
have time to eat well? As part of my role
as a consultant nutritionist to Siletz Tribal
Head Start, I offer information for fami-
lies. This segment focuses on ideas for
eating well by planning ahead, stocking
your pantry with healthy staples, knowing
what to buy to be ready to prepare foods
quickly and having healthy snacks avail-
able. Recipe ideas are provided to prepare
your own nutritious bowl to go.
The information below is provided in
outline form. This topic lends itself well
to brainstorming and group sharing to
flush out the ideas and choose the ones
that are best for you.
Please remember, Siletz Tribal Head
start offers my time to support family
nutrition over the telephone (503-588-
5446). Please contact me if you have
nutrition concerns about your Head Start
child or want to discuss the nutritious
convenience ideas provided below.
Perhaps I can offer a family class on
this topic.
Key concepts for simple meals to
wOw the busy family
Meeting your target mealtime (when time
is limited):
1. Cook fast (pressure cooker,
microwave)
2. Cook slow (crock pot)
3. Assemble pre-made food
To simplify, focus on 2-3 items:
1. Main dish (casserole, stuffed
vegetable, protein item or soup)
2. Vegetable dish and/or salad
3. Bread (optional)
WOW is in the presentation:
1. Work with color and shape
variation.
2. Remember to garnish.
3. Assemble a skillet or platter for
the table and serve from that.
4. Simple foods can be an expres-
sion of artistry.
5. Use individual vegetables or
squash as edible bowls.
Planning strategies for nutritious
convenient whole foods
1.
Look at the week in advance:
Notice the times you are not likely to
have much time for preparation (but
will need to fuel yourself or others).
Form a plan (yet remain flexible).
2.
Get organized:
Supplies to be efficient (containers,
labels, portable cooler, etc.)
• Specialized equipment (rice cooker,
crock pot, etc.)
3. Stock your pantry with whole foods
that store well:
• Proteins: Nuts; peanut butter and
other nut butters; canned beans;
dried lentils; dried split peas;
cheese; canned, dried or frozen tuna,
salmon, wild game, chicken, etc.;
eggs (refrigerated); tofu (in shelf-
stable boxes or refrigerated)
• Grains/cereals: Rice (brown long-,
medium-, short-grain), millet, quinoa,
pasta, tortillas
• Fresh vegetables that store well
(roots, winter squash, etc.): Potatoes
(many types), yams, sweet potatoes,
kohlrabi, beets, turnips, rutabagas,
parsnips, carrots, acorn squash, Hub-
bard squash, butternut squash, onions,
garlic, celery
• Frozen or canned vegetables: Frozen
vegetable blends (many to choose
•
from), canned vegetables (green
beans, pickled beets)
• Dairy or non-dairy alternatives: Shelf-
stable boxes on hand
• Seasonings: Mineral salts, herbs,
salad dressings, soy sauce (consider
wheat-free) or liquid amino, soup
broth (or cooking water from veg-
etables stored in the freezer)
• Vegetables to buy each week: An
assortment of dark greens, fresh veg-
etables, fresh parsley or other herbs in
season with emphasis on local ones
• Fruits: Try to eat with the seasons
– supplement with dried and frozen
• Fats/Oils: Emphasis on high quality
(not rancid) olive oil, coconut oil, but-
ter, margarine (trans fat-free), eulachon
4. Prepare in advance and then reheat
or freeze (label and date).
5.
Think of yourself as an assembler:
Bowls, complete meals in containers,
snacks in small plastic bags, etc.
6.
7.
Use leftovers to create a new meal
Veggie bowls to go
1.5 cups cooked grains (brown rice,
quinoa, millet, etc.)
1.5 cups protein (canned black beans,
kidney beans, garbanzo beans,
white beans, cooked lentils, etc.,
or combination with meats)
3 cups veggies (fresh chopped or fro-
zen and thawed sugar snap peas,
bell peppers, onions, broccoli,
zucchini, etc.)
¼ cup favorite dressing (could be
salad dressing, spaghetti sauce,
salsa or other idea)
3 tablespoons nuts, herbs and/or
cheese
Combine selected ingredients in a
bowl – stir. Divide into 3 portable con-
tainers. Can be eaten cold or warmed
(depending on your selections).
with the addition of vegetables to
make it look and feel like a new
meal/menu.
Fruit – fresh, dried or canned
Be prepared to eat away from
home: Emergency snacks, travel
Vegetables – fresh or pickled, add to
other foods
lunch box or cooler
Legumes – hummus, bean dip, tofu
pâté, add canned beans to salads
Virtues of whole plant foods
Whole plant foods are the foundation
of a healthy diet. Vegetables are loaded
with vitamins, minerals and essential
nutrients. Beans contain soluble fiber,
which enhances good blood sugar control
and lowers cholesterol.
Whole grains contain insoluble fiber,
which promotes regularity. Nuts and avo-
cados contain healthy fats. Colorful fruits
and vegetables contain phytochemicals
(phytonutrients), which promote health
and protect against heart disease, cancers
and high blood pressure.
Other portable foods
Trail mix – combination of nuts and
fruit
Nut butters on whole grain crackers
Yogurt
Cheese
Pack salad with beans and veg-
gies and a small bottle of dressing to
add prior to consuming.
Consider using a small cooler or
soft-sided thermal lunch box to keep
cool foods cool.
November 2014
•
SiletzNews
•
9