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Spilyay Tymoo^ Warm Springs, Oregon
Page 10
OSU Extension
Family Community Health
Sara Rogers
Arlene Boileau
Rosanna Sanders
Agriculture and
Natural
Resources
Fara Brummer
Rosanna Sanders
.................................
—
th aw ed.
• A d d b lu e b e rrie s to co„ld ojt.
Kids C an...
, 7 C h p p se b erries for'snacks.
h o t w h o l e ,g r a in c e re a l lik e ,
4-H Program
o a tm e a l o r s h re d d e d w h e a t.
• A d d b e rr ie s to r e c ip e s .
• F o ld h e rrie s in to b rea d , m u f
• P ic k b e rrie s a t h o m e o r a t
fin , sc o n e o r p a n c a k e b atter.
a fa rm .
•
• h e lp w a te r b e rry p lan ts.
M ake a S uper Sundae.
’ „L ayer b e rrie s , y o g u rt a n d
Morning Rae Ferris
Safely Eat Berries
g ra n o la i n a cup.
W e’re online!
find us at:
http://
extension
oregonstate.edu/
w arm sp rin gs/
Ir 1
in g th o s e th a t h a v e b e e n
It’s All Berry Yummy!
Add fresh, frozen, canned or dry
berries to recipes
1'
• T op salad s w ith straw b erries
• W a sh b e rrie s b e fo re e a tin g u n d e r
like th e C re a m y F ru it S a lad o r
clean , ru n n in g w ater, ru b b in g g e n tly
w ith y o u rfin g e rs o r hands.
' S p rin g G re e n S a lad (pictured).
• T h a w fro z e n b e rries b y p u ttin g th e
• T ry F ru it P izza!
b a g o f b erries in th e refrig erato r or in
a b o w l of" Cold W ater. D o n o t r e
Fresh Berry Tips
freeze.
A | W h e n b e rr ie s a te lo w - c o s t,'th in k a b o u t b u y in g e x tr a 'a n d
f
freezing fo r later.
Fresh Berry Tips Monthly Food
Hero Checklist
; fc L o o k fo r firm , p lu m p , fu ll-c o lo re d b e rrie s th a t a r e h o t b ru ised
o r o o z in g . M a k e s u re to lo o k a t th e b o tto m o f th e c o n ta in e r
' to o . |
• A d d f ru it to a m ea l.
• S to re s o m e fru it f o r la te r in th e
1 • A t h o m e , c o v e r a n d re frig e ra te u n til re a d y to serise. O r w a s h
a n d th e n f re e z e u n c o v e re d ori a fla t p a n a n d t h e n m o v e to a
freezer.
s e a le d b a g fo r fre e z e r sto rag e.
• S to re b e rrie s in th e re frig e ra to r fo r u p to 2 to 3 d ay s, in c lu d
• H a v e k id s h e lp w a s h fru its.
W ant to fin d s o m e th in g to
d o th is s u m m e r? L o o k o n
OSU
Fruit Pizza
o u r F a c e b o o k p a g e . .. fin d
s u m m e r ppportunities,
Oregon State
c o n te sts, c lasses, ev e n ts
Exteasie« Serri»
a nd inform ation.
S e a rc h F a c e b o o k :;
Warm Springs 4-H
Oregon
Warm Springs Ex
tension FCH
2 ta b le s p o o n s c r u s h e d p in e a p p le
Ingredients
Nutrition Facts
Directions
English muffin (try w h o le g rain )'
| 2 ta b le s p o o n s r e d u c e d f a t o r f a t - f r e e c r e a m
cheese
(se e n o te s )
1. S p lit o p e n th e E n g lish m u ffin a n d t o a s t ,
th e h alv es u n til lig h tly b ro w n ed . 1
2. S p re ad c re a m ch e ese o n b o th h alv es.
.3. D iv id e th e fru it betw 'eeh th e tw o m u f
fin h a lv e s a n d arran g e o n to p o f Cream cheese.
2 tab le s p o o n s s lic e d s tr a w b e r r i e s
' )2 ta b le s p o o n s b l u e b e r r i e s
4. T h e s e a re b e s t w h e n s e rv e d so o n .
5. R efrig e ra te lefto v ers w ithin, 2 h o u rs.
Visit us online!
Use your QR
code scanner to
find info about
4-H activities.
’ N o te s
U s e a n y co m b in a tio n o f fru it fo r to p p in g .
th e p izz a . N o c re a m c h e e se ? T ry p e a n u t b u t
te r o r s u n flo w e r s e e d b u tter. M a k e y o u r o w n
w h i p p e d c re a m c h e e s e f o r e a s y s p re a d in g .
U s e a n e lectric h a n d m ix e r to grad u a lly b e a t 4
ta b le s p o o n s o f m ilk in to 8 o u n c e s o f c re a m
c h e e s e . T o m a k e it fru it fla v o re d , a d d a n y
https://www.facebook.com/pages/Warm-Springs-4-H-Oregon/136621103122553?ref=hl
c h o p p e d , s o ft fru it (fre sh , c a n n ed , o r fro z e n )
w h ile b e a tin g . S to re in a c o v e re d c o n ta in e r in
th e refrigerator.
Serving Size one half muffin with fruit
(819)
Sewings Per Container 2
Amoun* Per Serving
C alories 120
Calories from Fat 3 D i
% Dally Value'
T o ta l F at 3q_ _ _ _ _ __________ s%
Saturated Fat 1.5g
8%
Trans Fat Og
Cholesterol IQm g
Sodium 19dmg
T o ta l C arbohydrate 19g
Pis,any Fiber 3g
3%
8%
8%
12%
Sugars 7g
Protein 4g
Vitamin A 2 %
Calcium 10%
’
* Vitamin C 15%
• Iron 6 %
•P«ioetv, Qwfty Vriuttwa baaed 061*2,000 «tote
0iM. Your darfy
may NflMr or lower
dapendteg on your oatote <wada;
Cakxx»
2.000
2 500
Tdafl FaS. • •
¡S^i.
, 60g
Saturated Fat L a m than 20g ‘ 2Sg
Chetetf«©:
Lass Shan 300mg
300mg
Sodium
LaaadMft ¿.«DOm? 2.400mg
Total Carbohydrate
3000
3700
Dietary Fiber _ .
. . . 2 9 0 L ' . ___
CftriNM'gwin:
Fate ■ c » w w » 4 ■ Prowin*
For more Recipes and Tips on eating well for less, visit.www.foodhero.org
,,©>2013 Oregon StateiUniversity^’CiSU'Extension Service cooperating. OSU Extension Service offers educational programs, activities, and materials without discrimination based on«
age, marital status, disability, or disabled veteran or Vietnam-era veteran status; OSU Extension Service is an Equal Opportunity Employer:
800-72^3638.- In’b
This material'was funded in part by the Supplemental Nutrition Assistance Program oft JJSDA. SNAP puts healthy'food within reach - caill Ofe^onJ/Safc
Agriculture policy, this ,institution i
4-H Fundraiser
Ugion, politica beliefs' or disafyftfy.,
1 discriminating c
Jefferson County Fair & Rodeo
July 24-27
■
4
Thursday August 1
9am-2pm
Want to donate items? You can
drop off at Education Building
before sale
Come and support Warm Springs Youth. Their art is
displayed in the Kids Comer section of the fair!
For more information please contact Warm Springs 4-H
Agent Morning Ferris at 541-553-3238
!
I