- Author: Emily Harris
Happy New Year! To start the new year off right and encourage healthy resolutions, this month's Tasty Tips is all about fiber during National Fiber Focus Month.
What is fiber?
Fiber is a nutrient found in plants. There are two types of fiber: soluble and insoluble.
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"Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease."
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"Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool."
Source: https://medlineplus.gov/ency/article/002470.htm
Source: https://medlineplus.gov/ency/article/002470.htm
Watch Out!
Adding fiber to your diet too fast can lead to negative side effects, such as gas, abdominal cramps and bloating. Slowly adding fiber-rich foods to your diet will decrease these side effects as you begin increasing your fiber consumption.
Source: https://medlineplus.gov/ency/article/002470.htm
Where's the fiber?
Find a complete list of food sources of fiber here.
Not sure how much fiber you need every day? Check out your general fiber recommendation in the 2015-2020 Dietary Guidelines.
- Author: Araceli Delgadillo
- Editor: Emily Harris
On November 14th, 2016 UC CalFresh was invited to the Parent Coffee Hour at Rowell Elementary in Fresno. The parent coffee hour is a designated time when parents can meet with the school principal to ask questions, address concerns or participate in a presentation. Nutrition Program Coordinators, Araceli Delgadillo and Emily Harris, presented the “MyPlate Workshop.” There were 15 parents in attendance along with Rowell's principal, Alice McClintock. The parents learned about MyPlate and received tips to help them follow MyPlate guidelines. The parents also sampled Broccoli Cheddar Soup, and it was a hit! A nutrition series will be offered to the Rowell Elementary parents in the spring of 2017.
Below is the recipe that the parents tasted during the MyPlate workshop:
Image Source: http://aubonpain.com/menu/broccoli-cheddar
Cream of Broccoli Soup
Ingredients:
10 ounce package of frozen, chopped broccoli
1- 8 ounce can of carrots or drained mixed vegetables
1- 10 ounce can of cream of mushroom soup
1 ¼ cup of low fat milk
¼ to ½ cup of grated cheddar cheese
Directions:
- In a saucepan, prepare broccoli according to directions. Drain water.
- Add carrots, cream of mushroom soup, and one can of milk to the broccoli. Stir over low heat until vegetables are cooked and the mixture is steaming hot.
- Add cheese, stirring until melted.
- Serve hot. Refrigerate leftovers.
Recipe Source: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/cream-broccoli-soup-ii
- Author: Emily Harris
Winter brings holidays filled with family and a new year filled with possibilities, but what we often forget is that winter can also bring colds and an overall feeling of being under the weather. Take control of your winter wellness this year by making sure you eat nutrient-dense and hearty meals. Check out the warm recipes below to keep yourself well this winter:
White Turkey Chili
Ingredients:
Directions:
- Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion, and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
- Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
- Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring until aromatic, 30 seconds to 1 minute.
- Stir in white beans and chiles, then pour in broth; bring to boil.
- Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.
Image and Recipe Source: http://www.whatscooking.fns.usda.gov/recipes/myplate-cnpp/white-turkey-chili
Chinese Winter
Melon Chicken Soup
Ingredients:
1 large winter melon seeded and chopped
2 cups Chicken broth
4 dried black mushrooms rehydrated
2 teaspoons grated ginger root
1- 1/2 cups cooked chicken shredded
1 cup asparagus tips
Salt to taste
Directions:
1. Place melon in pot of boiling water; simmer 20-30 minutes until tender. Drain.
2. Add remaining ingredients; simmer additional 5 minutes.
Image and Recipe Source: http://eatfresh.org/recipe/main-dish-side-dish-soups/chinese-winter-melon-chicken-soup#.WE8qZfkrJPY
Pumpkin Oatmeal
Ingredients: 
1 cup rolled oats
1-1/2 cups water
1/2 cup milk
1/2 cup canned pumpkin
1/4 cup raisins
1 teaspoon cinnamon, nutmeg or pumpkin pie spice
2 teaspoons honey, maple syrup, or other sweetener optional
Directions:
1. Heat water over medium heat in a skillet until bubbles form. This takes about 3-5 minutes.
2. Stir in oats. Cover and lower heat to low.
3. Cook oats until thick, about 5 minutes. Lift lid and stir every minute or two.
4. Stir in milk and other ingredients.
5. Cook for 1-2 more minutes.
Image and Recipe Source: http://eatfresh.org/recipe/snacks-breakfast-desserts/pumpkin-oatmeal#.WE8qR_krJPY
Meatball
Soup
Ingredients:
6 cups water
1/3 cup brown rice
3 low-sodium beef or chicken flavored bouillon cubes or 1 tablespoon low-sodium bouillon powder
4 sprigs fresh oregano finely chopped (or 1 Tablespoon dried oregano)
8 ounces lean ground beef, turkey, or chicken
1 tomato finely chopped
1/2 onion peeled and finely chopped
1 large egg
1/2 teaspoon salt
2 cups fresh vegetables (carrots, celery, broccoli)
Directions:
1. In a large pot, combine water, rice, bouillon cubes, and oregano. Bring to a boil over high heat. Stir to dissolve bouillon. Reduce heat to low and simmer.
2. Meanwhile, in a large bowl, mix ground meat, tomato, onion, egg, and salt. Form into 12 large meatballs.
3. Add meatball to broth mixture and simmer 30 minutes.
4. Add vegetables. Cook 10-15 minutes or until meatballs are cooked and rice and vegetables are tender. Serve hot.
Image and Recipe Source: http://eatfresh.org/recipe/soups/meatball-soup#.WE8p1_krJPY
- Author: Christopher Deleon
- Editor: Emily Harris
When students are involved in their schools, they feel a greater sense of belonging. That is why Vinland Elementary principal, Jeanarta Coe, encouraged teachers and students to get involved in the planting of new trees on their school campus!
Tree Fresno came out to plant a dozen trees around the field and blacktop at Vinland Elementary. Students helped add the soil and nutrient packs to the trees during the planting process. From this activity, students learned about the benefits of trees and the nutrients, food and water that trees need in order to grow.
The new trees planted are drought tolerant, fast growing trees that will help provide shade for students during hot summers. The new trees also filter the air and help block out the sounds of the street in front of the school.
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Tree Fresno has been planting trees in several Fresno Unified elementary schools this year due to a grant they received. They will continue to care for the trees and routinely check up on them to make sure they are growing healthy and strong. In January, Roeding Elementary and Thomas Elementary are also scheduled to receive new trees. If you would like to get involved in tree plantings, you can visit their website and sign up as a volunteer: TreeFresno.org
- Author: Angelica Perez
- Editor: Emily Harris
UC CalFresh was able to showcase its very first obstacle course for Madera Unified School District at La Vina Elementary School Harvest festival on October 28, 2016. The students were thrilled to go through the obstacle course and Nutrition Coordinators, Consuelo Cid and Angelica Perez, enjoyed sharing the benefits of the MyPlate-themed obstacle course.
Consuelo Cid, above, showcasing the obstacle course.
The obstacle course consisted of three stations: the Whole Grain Hops, where students hopped a variety of ways, the Dairy Dunes, which made the students jump over and go under two bars, and the last obstacle, where the students were able to throw a bean bag through the Fruit Hoops.
Angelica Perez, above, watching the students toss the beanbags through the Fruit Hoops.
The obstacle course was a great success and the students had lots of fun. Even Pete, the MyPlate Superhero, joined in on the fun and sat on the information table to greet the students and parents at La Vina Elementary.
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If any Fresno/Madera schools are interested in setting up a MyPlate-themed obstacle course, contact UC CalFresh Nutrition Educator Austin Cantrell at ajcantrell@ucanr.edu or (559) 241-7505.
