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Living Well In Yalobusha County

FCS 4-H Organizes New Club For Youth

By Pamela Redwine

If you are thinking of taking a trip this year then you won’t want to miss the Renasant Bank Tours program that the United Y.C. MHV Club will be having on Thursday, January 31, at 10 a.m.   The program will be held at the Multi-Purpose Building and representatives from the bank will be here to tell us all about their upcoming trips for 2013. Hope you will join us.
The Healthy You Exercise class still meets every Monday, Wednesday and Friday at 9 a.m.  Wear cool clothes, comfortable shoes and bring water to drink.
We are excited to announce that the FCS 4-H Club has organized a new club!  We will now have two clubs for youth ages 5 to 9 and now 10 to 18.  This club will have its first meeting on Tuesday, February 12 at 4 p.m. at the Multi-Purpose Building in Coffeeville.  This club is open to the public.  So, if you are a youth, ages 10 to 18 and want to go places, meet interesting people, learn new skills, get to know yourself better, improve your community and just have fun….then 4-H is for you.  Mark your calendars now for Tuesday, February 12th at 4 p.m.
Super Bowl Foods- Light
It is Super Bowl season once again and you are the host of the party.  Here are some healthy alternatives to traditional super bowl foods and tips to be money-wise as you prepare for the party:
The main event: consider making a soup or a chili.  Why?  Because most of these soups are low in cost and it can feed a lot of people.  If you decide to make a chili, think of extra lean beef or ground turkey for protein.  Another alternative is to have a small amount of meat or poultry and add extra beans (making sure to rinse beans to reduce the sodium content).  Provide low fat cheese and green onions as a garnish.
Healthy Side-liners: There are various players to help round out a menu.  Here are just a few:
Cornbread-this works great with hearty stews or chili.  Add whole grain by adding half whole wheat flour for half of the white flour in your cornbread recipe.  Add plain yogurt instead of oil called for in your recipe.
Dips-dips seem like a light beginning to any gathering but can be heavy in calories.  Try dips that use beans for more hearty dips.  For those dips that are creamier, try fat-free plain yogurt or sour cream or nonfat Greek yogurt.  Instead of using regular chips as dippers try fresh vegetables or baked chips
Try a new type of vegetable tray:  add corn and potatoes boiled in crawfish or crab boil seasonings to add a different flavor; add fresh radishes, avocado slices and bell pepper strips to a plain vegetable tray.
Looking for a sweet taste:  Brownies are an inexpensive dessert for a half-time treat.  Reduce the sugar in the recipe by 1/3 to reduce calories.  Also try adding whole grain by adding half wheat flour for half of the white flour.  Also add a fruit tray with fruits in season such as kiwi, pears, grapefruit, orange and apple slices.
Make way for nuts: Nuts such as almonds, walnuts, pistachios, brazil and even soynuts are a great snack packed with healthy fats that can be added for a light nibble.  But remember, with nuts portion size is key.   
(Revised from Kansas State University Agricultural Experiment Station and Cooperative Extension Service’s Dining on a Dime 2012.)

Layered Black Bean Dip

1 1/3 cups cooked or 1 (15-ounce) canned black beans
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
1/2 cup of fat-free sour cream or non-fat plain yogurt
1/2 cup chunky salsa, as spicy as desired
1/2 cup shredded cheese, such as Colby-Monterey jack
4 cups of fresh vegetables such as carrots and celery sticks
Directions: Rinse and drain beans well; in an 8×8-inch pan, mix beans with garlic powder and chili powder; Using a fork, mash beans until smooth; Flatten beans across the pan; One at a time, spread sour cream, salsa and cheese over the bean mixture; Cover and refrigerate until serving time.  Serve with fresh vegetables as dippers
8 servings
From Kansas State University Extension Service

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