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Tuesday, November 22, 2022
Turkey
quesadilla
perfect for
There are many
ways to handle
that leftover turkey
leftovers
BY LINDA GASSENHEIMER
Tribune News Service
Is it too early to think about leftover turkey? How about
a different kind of turkey sandwich: a quesadilla? It’s a tur-
key-and-cheese-filled tortilla. They’re pan-fried and served
with coleslaw. You can make them with leftover turkey or
chicken, or buy roasted turkey breast at the supermarket
deli. In fact, you can use this recipe for any type of leftover
roasted or deli-bought meats.
For a quick side dish, buy deli-made coleslaw and doctor it
up with some bought salsa verde. This is a spicy green sauce
made with tomatillo and green chili peppers.
Helpful Hints
• You can use any type of Mexican-style cheese.
• If your skillet is not big enough to fit the two quesa-
dillas, make them one at a time, or use two skillets.
Countdown
• Prepare ingredients.
• Assemble the coleslaw.
• Make the quesadillas.
Linda Gassenheimer-TNS
Turkey quesadilla and coleslaw with salsa verde.
Shopping List
To buy: 1 package 8-inch light whole wheat
flour tortillas, 1 package shredded low-fat
pepper jack cheese, 10 ounce cooked tur-
key breast, 1 jar sliced pimentos, 1 jala-
peno pepper, 1 container deli coleslaw
and 1 jar salsa verde.
See Turkey / B6
KIDS AND SODIUM
Serious risks, alarming realities
Mayo Clinic News Network
When it comes to sodium in-
take among adults, the general
consensus is that high consump-
tion will increase risk of hyperten-
sion and stroke. According to the
2020-2025 Dietary Guideline for
Americans, 45% of people 18 and
older are living with hypertension.
Hypertension is a preventable risk
factor for cardiovascular disease
and stroke.
Does a high sodium intake pose
the same risks for children and ado-
lescents as it does for adults?
Children and adolescents, ages
2-18, develop dietary patterns that
tend to carry on through adult-
hood. According to the Centers for
Disease Control and Prevention
(CDC), about 9 in 10 children con-
sume more sodium than recom-
mended. The main source of excess
sodium is processed foods.
Roughly 1 in 6 children have
high blood pressure during child-
hood, which remains a major risk
factor for heart disease and stroke.
Americans consume
too much salt
Table salt, or sodium chloride,
consists of roughly 40% sodium and
60% chloride. In the U.S., approx-
imately 90% of sodium consump-
tion comes from sodium chloride.
Within the U.S. diet, the average
person consumes salt:
• From processed and prepared
foods — 77%
• From natural sources — 12%
• Adding while eating — 6%
• Adding during cooking — 5%
One teaspoon of salt equals 2,300
milligrams of sodium.
Daily recommended sodium in-
take guidelines for children and ad-
olescents are:
• Ages 1-3 — Less than 1,200
milligrams
• Ages 4-8 — Less than 1,500
milligrams
• Ages 9-13 — Less than 1,800
milligrams
• Ages 14-18 — 2,300 milligrams
One fast food kid’s meal can eas-
ily exceed 1,500 milligrams of so-
dium.
Concerning statistics
According to the 2015-2016 Na-
Cooking meals
at home also
can significantly
reduce
sodium
intake,
specifically
with the use
of spices and herbs
to replace sodium
and enhance flavor.
Dreamstime-TNS
tion, 58% came from store-bought
foods, 16% from fast food/restau-
rants and 10% from school cafete-
rias.
Sodium reduction is a must
The statistics are alarming, mak-
ing reducing sodium intake among
children and teens crucial. Children
and adolescents’ dietary habits often
resemble those of their household
and their environment. Taste pref-
erences formed during childhood
often carry into adulthood.
Because much of the sodium in-
take comes from processed foods and
restaurant foods, lowering sodium
content across the food supply would
contribute to significantly less sodium
intake among children, teens and
GARDENING WITH GRANDMA
Garden
dreams
come alive
online
A
About a third of people with high blood pressure appear to be salt-resistant, and about 4% to 5% of people have re-
verse salt sensitivity.
tional Health and Nutrition Exam-
ination Survey:
• Of surveyed children and ado-
lescents, 90% exceeded the recom-
mended sodium level for their age.
• The average sodium intake
was 3,393 milligrams per day, with
a range of 2,000-5,000 milligrams
per day.
• High school-aged students con-
sumed roughly 400-800 milligrams
more than younger school-aged
kids.
• 50% of sodium intake came
from pizza, Mexican dishes, sand-
wiches — including burgers — cold
cuts, soups, snacks and cheese.
• Girls consumed significantly
less sodium than boys.
• Of total daily sodium consump-
JENNIE
HAGEN
adults.
Cooking meals at home also can
significantly reduce sodium intake,
specifically with the use of spices
and herbs to replace sodium and
enhance flavor. Reading nutrition
facts labels of boxed, bagged and
canned foods is important. Look for
products that contain less than 140-
200 milligrams of sodium per serv-
ing. At each meal, try to have only
one product that comes from a bag,
box or can.
Lastly, grocery shopping, cooking
and eating together with children
gives parents and guardians the op-
portunity to model healthy dietary
choices to create lifelong habits.
█
Anne Harguth is a registered dietitian in
Nutrition in Waseca, Minnesota.
s the wintry chill has sent us indoors for
the next several months, let’s go back to
the internet and discover more avenues
for gardening resources that many may have not
heard of.
There is an incredible website that has more gar-
dening information than one person could reason-
ably absorb in a winter. It’s called “Dave’s Garden,”
and its web address is www.davesgarden.com.
Dave’s Garden has compiled a free directory of
over 8,000 listings of mail order companies for all
things garden related, whether it’s for plants, seeds,
bulbs, growing supplies, and gardening businesses,
wholesale or retail, or both. It’s an amazing array of
information. You won’t be bored.
I especially appreciate the “Watchdog Top 30”
— the most recent top 30 consumer-ranked busi-
nesses are listed. And each of the 8,000-plus list-
ings have links to their websites included. Looking
for a particular plant? Then “Plant Scout” is your
go-to section, it can supply you with listed re-
sources for whatever you are looking for whether
it’s plants, seeds, or supplies. Want a book? The
“Garden Bookworm” is your answer.
Not from the United States? Not a problem.
From Argentina to South Africa, and all countries
in between, there are additional listings for these.
Just remember, while some foreign countries can
ship worldwide, very specific guidelines must be
followed. The USDA has a list of new rules for
buying and selling seeds and plants worldwide.
Simply go to www.aphis.usda.gov and in the search
window type in “buying seeds and plants online
from other countries.”
For those who don’t have internet or computer
access, our local libraries have public computers,
and the staff is always friendly and ready to help
you with your search. Don’t be afraid to ask!
That’s it from Grandma this week, I have some
browsing to do!
█
Jennie Hagen is a native Oregonian who has spent 40 years
gardening east of the Cascades. She is a member of the
Garden Writers Association and has previously written for
the Home & Garden section of The Oregonian, and for The
Observer, the Baker City Herald, and the Burns Times Herald.