Foods With Added Fiber Aren’t Always A Healthy Choice
By Pamela Redwine
This is just a reminder to those of you who registered, the Intro to Computers class will be this Tuesday, March 5, at 9 a.m. at the Extension Office in the Multi-Purpose Building in Coffeeville. Call 675-2730 if you have questions regarding the class.
The Healthy You Exer-cise class meets on Monday, Wednesday, and Friday. If you haven’t joined us, you should. Wear cool clothes, comfortable shoes and bring some water to drink because you are going to sweat!
Our new 4-H group, for ages 10-18, had a good first meeting on February 12 and are planning their next meeting, which will be Tuesday, March 12, at 4 p.m. This group is free and open to all youth ages 10 to 18. Please call the Exten-sion Office if you plan on attending.
It’s hard to believe spring break will soon be here. We will have two Kids In the Kitchens that we would love to have your children attend.
On Tuesday, March 12 from 9 a.m. until midnight, we will have a Kids in the Kitchen for ages 5 to 9. And on Thursday, March 14, we will have a Kids in the Kitchen for 10-18 year olds. Space is limited. Please call to register your child.
We are trying to get some adult classes planned for the next couple of months. Several things we are looking at are crocheting classes, sewing classes, canning classes and a possible quilt club.
If you are interested in any of these things let us hear from you. You can email me at pamelar@ext. msstate.edu or call the office at 675-2730. Your input is greatly appreciated. Don’t forget to like us on Facebook at MSU- Yalobusha County Exten-sion Service to keep up with our upcoming events.
If you choose to purchase foods with added fiber, be savvy and check the nutritional information. If the food is high in calories and fat with added fiber, the fiber does not override the high calorie and fat content. You want to look for foods that have a close carbohydrate to fiber ratio and are low in fat. Aim for foods that have at least five grams of fiber and a close amount of carbohydrate. The general rule is that a food should have no more than 45 grams of carbohydrate and at least five grams of fiber per serving.
Food items that have added fiber are not necessarily healthy choices. It is important to think about whether the food is a healthy item to begin with; a cookie with added fiber is still a cookie and not a healthful food. However, sugar-free jelly with added fiber (Polaner’s), for instance, is a great way to add a few extra grams of fiber into your diet in combination with a healthful diet full of fruit, vegetables, and whole grains.
(Article Source: Commun-icating Food for Health Newsletter, January 2013)
Beef & Veggie Lasagna
By Pamela Redwine
• Six whole-wheat lasagna noodles
• Non-stick cooking spray
• 3/4 pound 95% lean ground beef
• 2 cups finely chopped red bell peppers
• 1-1/2 cups pasta sauce with onion and garlic
• 1 package (10 ounces) frozen spinach, thawed and squeezed dry
• 1 tablespoon dried basil
• 1/4 teaspoon each salt and black pepper
• 1 cup fat-free ricotta cheese
• 1 cup (4 ounces) shredded part-skim mozzarella cheese
2• tablespoons grated Parmesan cheese (optional)
1. Preheat oven to 350°F. Cook pasta according to package directions, omitting salt; drain.
2. Meanwhile, spray 12-inch nonstick skillet with cooking spray. Brown beef over medium-high heat, stirring to separate meal. Drain fat. Add bell peppers, pasta sauce, spinach, basil, salt and pepper. Bring to a boil. Reduce heat; simmer, covered, 10 minutes or until peppers are tender. Set aside.
3. Spray 11×17 – inch baking dish with cooking spray. Place two lasagna noodles in dish. Spread 1-1/2 cups sauce mixture over noodles. Spoon 1/2 ricotta cheese evenly over sauce. Repeat layers once.
4. Top with remaining noodles and 1-1/2 cups sauce, making sure sauce covers noodles completely. Cover with foil. Bake 25 minutes. Sprinkle mozzarella cheese evenly over lasagna. Bake, uncovered, 5 minutes or until cheese melts. Sprinkle with Parmesan cheese, if desired. Let lasagna stand 10 minutes.
Makes 6 servings
Nutrients per Serving: 1 (3-1/2 inch) square
Calories 301, Fat 7g, Protein 26g, Carbohydrate 31g,
Fiber 5g, Cholesterol 48mg, Sodium 517 mg
Exchanges 1-1/2 starch, 2 vegetable 2 1/2 lean meat