{"id":7312,"date":"2019-04-15T13:48:27","date_gmt":"2019-04-15T17:48:27","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=7312"},"modified":"2019-12-10T13:17:51","modified_gmt":"2019-12-10T18:17:51","slug":"eat-well-spring-summer-2019","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2019\/04\/15\/eat-well-spring-summer-2019\/","title":{"rendered":"Eat Well! Spring\/Summer 2019"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6029\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-300x212.jpg\" alt=\"Celebrating 50 years: EFNEP, Expanded Food and Nutrition Education Program\" width=\"250\" height=\"177\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-300x212.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-768x544.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-105x74.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-317x224.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-423x299.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-634x449.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-846x599.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-951x673.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt.jpg 1000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/p>\n<h3>A Newsletter for Healthy Eating!<\/h3>\n<p>Print a copy of <a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/06\/Spring-Summer-2019.pdf\">Eat Well! Spring\/Summer 2019 (PDF)<\/a><\/p>\n<h4>Inside this Issue:<\/h4>\n<ul>\n<li><a href=\"#intro\"><strong>EFNEP\u2019s 50th Anniversary!<\/strong><\/a><\/li>\n<li><a href=\"#food-bites\"><strong>Food Bites:<\/strong> Using WIC, SNAP and Farm Fresh Rewards to Buy Local Produce<\/a><\/li>\n<li><a href=\"#kids-korner\"><strong>Kid\u2019s Korner:<\/strong> Colorful Veggie Salad with Homemade Croutons<\/a><\/li>\n<li><a href=\"#ask-efnep\"><strong>Ask EFNEP!<\/strong> Deborah Barnett, Kennebec County<\/a><\/li>\n<li><a href=\"#food-safety\"><strong>Food Safety Corner:<\/strong> Washing and Storing Greens<\/a><\/li>\n<li><a href=\"#recipe\"><strong>Eat Well Recipe:<\/strong> Veggie and Protein-Packed Breakfast Strata<\/a><\/li>\n<\/ul>\n<hr \/>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7337\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-150x150.jpg\" alt=\"icon graphic for efnep's save money\" width=\"100\" height=\"120\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg 250w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-105x126.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-317x380.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-423x508.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg 500w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" \/><\/strong>Looking for ways to save money on food?<\/h3>\n<p>The <strong>EFNEP<\/strong> newsletter has always given you great ideas on how to save money on food. Now these ideas are even easier to spot. Look for this picture in the <strong>EFNEP<\/strong> newsletter to find great tips to save money on food. <strong>SAVE MONEY.<\/strong><\/p>\n<hr \/>\n<h3><a id=\"intro\"><\/a>EFNEP\u2019s 50th Anniversary!<\/h3>\n<p><em><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7363\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic.jpg\" alt=\"EFNEP infographic (fiscal year 2018). Youth: 73% improved nutrition knowledge; 48% improved food safety practices; 26% improved daily physical activity behaviors. Adults: 96% improved diet; 86% improved nutrition practices; 71% improved food resources management practices; 67% improved food safety practices; 62% improved daily physical activity behaviors.\" width=\"250\" height=\"358\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic.jpg 594w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic-210x300.jpg 210w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic-98x140.jpg 98w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic-317x454.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-infographic-423x605.jpg 423w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>Kate Yerxa, Extension Educator<\/em><\/p>\n<p>For 50 years the Cooperative Extension System has delivered the nation\u2019s FIRST nutrition education program \u2013 the Expanded Food and Nutrition Education Program (EFNEP).<\/p>\n<p>In Maine, EFNEP has been a key part of the University of Maine Cooperative Extension\u2019s educational outreach since 1969.<\/p>\n<p>Since the beginning, EFNEP educators have worked closely with community partners to educate tens of thousands of families and youth. The education and hands-on learning delivered through EFNEP has increased nutrition knowledge, improved cooking skills, and has taught participants to stretch their food dollars to provide healthier foods to their families.<\/p>\n<p>EFNEP has made a difference in the lives of Maine families.<\/p>\n<p>Thank you to all past and present Maine EFNEP educators for the important work accomplished over the past 50 years!<\/p>\n<hr \/>\n<h4>University of Maine Cooperative Extension Expanded Food and Nutrition Education Program is free to income-eligible adults with children and those eligible for programs such as SNAP, WIC, or Head Start.<\/h4>\n<h4><strong><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7328\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-300x171.jpg\" alt=\"Maine EFNEP Staff\" width=\"250\" height=\"143\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-300x171.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-768x438.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-1024x584.jpg 1024w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-105x60.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-317x181.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-423x241.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-634x362.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-846x483.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-951x543.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/efnep-staff-2019-1268x723.jpg 1268w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>Maine EFNEP Staff<\/strong><\/h4>\n<p>Row 1: Kathy Savoie, Debbie Barnett, Laurie Bowen<\/p>\n<p>Row 2: Rita Stephenson, Brenda Bracy, Ruth Cyr, Laurie Colton, Kate Yerxa, Alice Miller<\/p>\n<p>Row 3: Lisa Fishman, Alyssa Adkins (hidden), Christine Finemore, Debra Spurling, Eric Thoreson<\/p>\n<p>Missing: Diane Qualey<\/p>\n<hr \/>\n<h3><strong><a id=\"food-bites\"><\/a>Food Bites:<\/strong><br \/>\nUsing WIC, SNAP and Farm Fresh Rewards to Buy Local Produce<\/h3>\n<p><em>By Rebecca Sprague, UMaine Dietetic Intern<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7332\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-300x200.jpg\" alt=\"Farmer selling produce at a farmers market\" width=\"250\" height=\"166\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-300x200.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-768x511.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-105x70.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-317x211.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-423x281.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-634x422.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-846x563.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market-951x632.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/orono-farmers-market.jpg 1000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/>Farmers\u2019 markets are a great way to buy fresh produce and support local businesses. Did you know that WIC checks and EBT cards from SNAP can be used at farmers\u2019 markets? If you are a SNAP participant, you may be able to earn bonuses by purchasing local produce. Read on for more information.<\/p>\n<h4>WIC<\/h4>\n<ul>\n<li>In Maine, adults and children over nine months of age enrolled in WIC can receive farmers\u2019 market checks.<\/li>\n<li>Farmers\u2019 market checks can be used from June through October.<\/li>\n<li>Checks can be used at WIC approved vendors at farmers\u2019 markets or WIC approved farm stands. Farmers\u2019 market checks can only be used to buy fresh and unprocessed fruits, vegetables or herbs.<\/li>\n<\/ul>\n<h4>SNAP (EBT)<\/h4>\n<ul>\n<li>SNAP participants can use their EBT card at participating farmers\u2019 markets. Visit <a href=\"http:\/\/www.mainefarmersmarkets.org\/shoppers\/markets-that-accept-ebt-cards\/\" target=\"_blank\" rel=\"noopener noreferrer\">Markets that Accept EBT Cards<\/a> for a full list of participating markets.<\/li>\n<li>At some markets, SNAP participants pay at a central EBT terminal. The information booth of the farmers\u2019 market will have more information on how to use an EBT card for purchases.<\/li>\n<li>Certain participating farmers\u2019 markets give EBT card users a \u201cMaine Harvest Buck\u201d for every dollar spent at the market. Harvest Bucks can then be spent at the farmers\u2019 market on fresh, unprocessed fruits or vegetables. A list of participating markets is available at <a href=\"http:\/\/maineharvestbucks.org\" target=\"_blank\" rel=\"noopener noreferrer\">Maine Harvest Bucks<\/a>.<\/li>\n<\/ul>\n<h4>Farm Fresh Rewards<\/h4>\n<ul>\n<li>SNAP participants shopping in participating grocery stores earn $5 vouchers for every $5 they spend on local foods including fruits and vegetables. A full list of participating stores is available on <a href=\"http:\/\/www.maineharvestbucks.org\/retail\/\" target=\"_blank\" rel=\"noopener noreferrer\">Farm Fresh Rewards<\/a>.<\/li>\n<li>These vouchers are valid at those same stores and can be spent on more local fresh, frozen, or dried fruits and veggies. Vouchers cannot be used at farmers\u2019 markets.<\/li>\n<li>Farm fresh rewards are available all year.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7337\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-150x150.jpg\" alt=\"icon graphic for efnep's save money\" width=\"100\" height=\"120\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg 250w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-105x126.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-317x380.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-423x508.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg 500w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" \/><\/strong><strong><a id=\"kids-korner\"><\/a>Kid\u2019s Korner:<\/strong><br \/>\nColorful Veggie Salad with Homemade Croutons<\/h3>\n<p><strong>Be sure to supervise children in the kitchen, especially around knives and the oven!<\/strong><\/p>\n<h4>Crouton Ingredients<\/h4>\n<ul>\n<li>2 slices whole-wheat bread, torn or cut into bite-sized pieces<\/li>\n<li>1 tablespoon of oil (olive or vegetable oil)<\/li>\n<li>Garlic powder to taste<\/li>\n<li>Salt to taste<\/li>\n<\/ul>\n<h4>Salad Ingredients<\/h4>\n<ul>\n<li>3 cups of salad greens (spinach, romaine, or a mix), washed* if not pre-washed<\/li>\n<li>1 large carrot<\/li>\n<li>1 yellow bell pepper<\/li>\n<li>1 large tomato or 1 cup cherry tomatoes<\/li>\n<li>1 cucumber<\/li>\n<\/ul>\n<p>* See <a href=\"#food-safety\">Food Safety Corner<\/a> for directions for washing greens.<\/p>\n<h4><a href=\"https:\/\/extension.umaine.edu\/food-health\/2019\/04\/15\/eat-well-spring-summer-2019\/colorful-veggie-salad-with-homemade-croutons-nutrition-facts-label\/\" rel=\"attachment wp-att-7342\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7342\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-532x1024.jpg\" alt=\"Colorful Veggie Salad with Homemade Croutons Nutrition Facts Label: Click on this image for complete nutrition information\" width=\"250\" height=\"481\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-532x1024.jpg 532w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-156x300.jpg 156w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-73x140.jpg 73w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-317x610.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-423x814.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label-634x1221.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Colorful-Veggie-Salad-with-Homemade-Croutons-Nutrition-Facts-Label.jpg 723w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>Directions<\/h4>\n<ol>\n<li>Preheat oven to 375\u00b0 F.<\/li>\n<li>Wash hands with soap and water.<\/li>\n<li>In a large bowl, drizzle oil over the bread, add garlic powder and salt.<\/li>\n<li>Toss bread with oil and seasonings until covered, place on a baking sheet in the oven for 10 minutes, stirring once halfway through. Croutons are done when crisp and lightly toasted.<\/li>\n<li>Wash all vegetables.<\/li>\n<li>Chop the salad greens, carrot, pepper, tomato, and cucumber into bite-sized pieces and layer in bowl.<\/li>\n<li>When croutons have cooled, sprinkle over the salad along with your favorite dressing or oil and vinegar.<\/li>\n<\/ol>\n<p>This is a great recipe to use with local produce. Swap out any of the vegetables listed to make the recipe your own. Other topping ideas include using beans, cheese, nuts, and seeds.<\/p>\n<p>Makes 5 servings<br \/>\nServing Size: 1\/5 recipe<br \/>\nCost per recipe: $7.32<br \/>\nCost per serving: $1.46<\/p>\n<hr \/>\n<h3><strong><a id=\"ask-efnep\"><\/a>Ask EFNEP!<\/strong><br \/>\nDeborah Barnett, Kennebec County<\/h3>\n<p>Deborah \u201cDebbie\u201d Barnett has been part of the University of Maine Cooperative Extension Expanded Food and Nutrition Education Program for 7\u00bd years.<\/p>\n<p>\u201cI absolutely love the variety of people I get to interact with!\u201d says Debbie. \u201cThe excitement of the students in schools and the shared ideas of our newest community members are two of the most gratifying things I have experienced on the job.\u201d<\/p>\n<p>Debbie looks for the positive in every day. Whether it be spending time with her three grandchildren, playing with her dog, Jed, going on small adventures with her fianc\u00e9 or just relaxing by the lake. Her motto is &#8230; \u201cIt\u2019s All Good!\u201d<\/p>\n<h4>Q. What vegetables can I plant in a container?<\/h4>\n<p>A. We know that adding fresh vegetables to our diet is a great idea. Have you ever thought of growing your own? Many of us just don\u2019t have the space to start a traditional garden but have you considered a container garden?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7346 size-full\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/container-plant.jpg\" alt=\"planting in a large container\" width=\"288\" height=\"186\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/container-plant.jpg 288w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/container-plant-105x68.jpg 105w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,288px\" \/>Many vegetables and herbs grow well in as little as a 5-gallon bucket.<\/p>\n<ul>\n<li>You could grow the ingredients to make your own salad or salsa. Many varieties of tomatoes do well in containers, as do peppers (both sweet and jalapeno) and onions.<\/li>\n<li>Have your children help you plant the vegetables and watch their excitement as they pick and eat their own green beans or peas!<\/li>\n<li>Herbs such as chives, parsley, and oregano can also be planted in window boxes or small pots for year-round flavor additions.<\/li>\n<\/ul>\n<p>For more information and ideas check out the University of Maine Cooperative Extension <a href=\"https:\/\/extension.umaine.edu\/publications\/2762e\/\">Bulletin #2762, Growing Vegetables in Containers<\/a>.<\/p>\n<hr \/>\n<h3><strong><a id=\"food-safety\"><\/a>Food Safety Corner:<\/strong><br \/>\nWashing and Storing Greens<\/h3>\n<p><em>By Rebecca Sprague, UMaine Dietetic Intern<\/em><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7318\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-300x200.jpg\" alt=\"fresh spinach for sale at a farmers market\" width=\"250\" height=\"166\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-300x200.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-768x511.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-1024x681.jpg 1024w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-105x70.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-317x211.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-423x281.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-634x422.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-846x563.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens-951x632.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/spinach-greens.jpg 1200w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/>Greens such as kale, spinach, or swiss chard are full of vitamins, minerals, and fiber. They can also be used in a variety of recipes. Here are some tips for washing and storing greens.<\/p>\n<ul>\n<li>Immediately refrigerate greens after purchasing or refrigerate within two hours of purchasing.<\/li>\n<li>Greens that are not labeled \u201cwashed\u201d or \u201cready to eat\u201d need to be washed before preparation.<\/li>\n<\/ul>\n<h4>How to Wash Greens<\/h4>\n<ol>\n<li>Separate the leaves and remove any bruised, wilted, or discolored leaves.<\/li>\n<li>Fill a bowl with cold water and let leaves soak for a few minutes, moving the greens around in the water to remove any dirt that may be on the leaves.<\/li>\n<li>Lift the greens out of the water, leaving any dirt in the bottom of the bowl. Some greens may require more than one washing to remove all dirt or sand.<\/li>\n<li>Drain in a colander and dry the greens with a salad spinner or pat dry with a clean towel.<\/li>\n<\/ol>\n<h4>Storage<\/h4>\n<ul>\n<li>Greens can be stored in a clean plastic bag in the crisper or produce drawer of the refrigerator.<\/li>\n<li>Greens can be washed before storing it in the refrigerator or stored unwashed and washed directly before using it.<\/li>\n<li>If greens are washed before storing, be sure to dry them thoroughly. A paper towel can be added to the bag to help soak up any extra water left on the greens.<\/li>\n<\/ul>\n<p>Specific storage examples are in the table below.<\/p>\n<table border=\"1\" width=\"100%\" cellspacing=\"0\" cellpadding=\"3\">\n<tbody>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: left;vertical-align: top\" scope=\"col\">Type of Green<\/th>\n<th style=\"background-color: #eeeeee;text-align: left;vertical-align: top\" scope=\"col\">Recommended Storage<\/th>\n<\/tr>\n<tr>\n<td>Kale<\/td>\n<td>Store greens in a plastic, perforated bag in the refrigerator. Use within 2 to 3 days.<\/td>\n<\/tr>\n<tr>\n<td>Collard Greens<\/td>\n<td>Store in the crisper drawer of the refrigerator in an open or perforated plastic bag. Use within one week.<\/td>\n<\/tr>\n<tr>\n<td>Mustard Greens<\/td>\n<td>Wrap tightly in plastic and keep in the refrigerator. Use within 2 to 3 days.<\/td>\n<\/tr>\n<tr>\n<td>Beet Greens<\/td>\n<td>Can be stored in the refrigerator either in a plastic bag or wrapped in a damp paper towel. Use within 2 to 3 days.<\/td>\n<\/tr>\n<tr>\n<td>Spinach<\/td>\n<td>Store in the refrigerator in a plastic bag for up to 4 days.<\/td>\n<\/tr>\n<tr>\n<td>Dandelion Greens<\/td>\n<td>Wrap in a damp paper towel, place in a perforated plastic bag, and store in the refrigerator.<\/td>\n<\/tr>\n<tr>\n<td>Swiss Chard<\/td>\n<td>Store unwashed greens, wrapped in plastic, in the crisper drawer of the refrigerator. Use within 2 days &#8211; wash before using.<\/td>\n<\/tr>\n<tr>\n<td>Turnip Greens<\/td>\n<td>Wrap greens in a damp paper towel, then place in a perforated plastic bag and refrigerate. Use within 4 to 7 days.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h4>Sources<\/h4>\n<ul>\n<li>Iowa State University Cooperative Extension, <a href=\"https:\/\/spendsmart.extension.iastate.edu\/produce-item\/kale-collard-greens\" target=\"_blank\" rel=\"noopener noreferrer\">Kale and Collard Greens<\/a><\/li>\n<li>University of Maine Cooperative Extension, <a href=\"https:\/\/extension.umaine.edu\/publications\/4180e\/\">Bulletin #4180, Vegetables and Fruits for Health: Greens<\/a><\/li>\n<li>University of Maine Cooperative Extension, <a href=\"https:\/\/extension.umaine.edu\/publications\/4336e\/\">Bulletin #4336, Best Ways to Wash Fruits and Vegetables<\/a><\/li>\n<\/ul>\n<hr \/>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7337\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg\" alt=\"icon graphic for efnep's save money\" width=\"90\" height=\"108\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg 250w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-105x126.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-317x380.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-423x508.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg 500w\" sizes=\"auto, (max-width: 90px) 100vw, 90px\" \/><a id=\"recipe\"><\/a>Quick and Easy Eat Well Recipe:<\/strong><br \/>\nVeggie and Protein-Packed Breakfast Strata<\/h3>\n<h4>Ingredients<\/h4>\n<ul>\n<li>4 slices whole-wheat bread<\/li>\n<li>1 teaspoon oil<\/li>\n<li>5 large eggs<\/li>\n<li>1\u00bd cups skim milk<\/li>\n<li>\u00be cup shredded low-fat cheese (cheddar or mozzarella)<\/li>\n<li>2 cups chopped vegetables* (tomatoes, mushrooms, spinach, or onions)<\/li>\n<li>Salt and pepper to taste*<\/li>\n<\/ul>\n<p>Prior to chopping, gently rub vegetables under running water to wash.<a href=\"https:\/\/extension.umaine.edu\/food-health\/2019\/04\/15\/eat-well-spring-summer-2019\/strata-nutrition-facts-label\/\" rel=\"attachment wp-att-7360\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7360\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Strata-Nutrition-Facts-Label.jpg\" alt=\"Veggie and Protein-Packed Breakfast Strata Nutrition Facts Label: Click on this image for complete nutrition information\" width=\"250\" height=\"459\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Strata-Nutrition-Facts-Label.jpg 362w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Strata-Nutrition-Facts-Label-164x300.jpg 164w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Strata-Nutrition-Facts-Label-76x140.jpg 76w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/Strata-Nutrition-Facts-Label-317x581.jpg 317w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a><\/p>\n<h4>Directions<\/h4>\n<ol>\n<li>Preheat oven to 3500F.<\/li>\n<li>Wash hands with soap and warm water.<\/li>\n<li>Lightly toast bread, this will help the texture of the strata. Tear or cut the bread into bite-sized pieces and arrange in the bottom of a greased 9-inch square baking dish.<\/li>\n<li>Add oil to a skillet and saut\u00e9 vegetables on medium-high heat until tender. Set aside to cool.<\/li>\n<li>In a large bowl, whisk together the eggs, milk, and salt and pepper. Wash hands after touching raw eggs. Stir in cheese.<\/li>\n<li>Layer cooked vegetables over bread in baking dish. Pour egg mixture over vegetables and bread.<\/li>\n<li>Bake for 45 minutes, or until the internal temperature reaches 160\u00b0F on a food thermometer. Let cool for 10 minutes before serving.<\/li>\n<\/ol>\n<p>Makes 6 Servings<br \/>\nServing Size: 1\/6 recipe<br \/>\nCost per Recipe: $4.27<br \/>\nCost per Serving: $0.71<\/p>\n<hr \/>\n<p><em>The EFNEP newsletter is published two times a year for current, past, and future UMaine Extension Expanded Food and Nutrition Education Program participants. For more information on the EFNEP program, contact your <a href=\"https:\/\/extension.umaine.edu\/county-offices\/all\/\">UMaine Extension county office<\/a>.<\/em><\/p>\n<p><strong>Managing Editor:<\/strong> Kate Yerxa, MS, RD<br \/>\n<strong>EFNEP Committee:<\/strong> Kathleen Savoie, MS, RD, Extension Educator; Kate Yerxa, MS, RD, Extension Educator; and Brenda Bracy, Community Education Assistant.<\/p>\n<p>This material was funded by the National Institute for Food and Agriculture&#8217;s (NIFA) Expanded Food and Nutrition Education Program (EFNEP).<\/p>\n<p><em>Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.<\/em><\/p>\n<p>\u00a9 2019<\/p>\n<p><em>The University of Maine is an EEO\/AA employer, and does not discriminate on the grounds of race, color, religion, sex, sexual orientation, transgender status, gender expression, national origin, citizenship status, age, disability, genetic information or veteran\u2019s status in employment, education, and all other programs and activities. The following person has been designated to handle inquiries regarding non-discrimination policies: Sarah E. Harebo, Director of Equal Opportunity, 101 North Stevens Hall, University of Maine, Orono, ME 04469-5754, 207.581.1226, TTY 711 (Maine Relay System).<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Newsletter for Healthy Eating! Print a copy of Eat Well! Spring\/Summer 2019 (PDF) Inside this Issue: EFNEP\u2019s 50th Anniversary! Food Bites: Using WIC, SNAP and Farm Fresh Rewards to Buy Local Produce Kid\u2019s Korner: Colorful Veggie Salad with Homemade Croutons Ask EFNEP! Deborah Barnett, Kennebec County Food Safety Corner: Washing and Storing Greens Eat [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":7318,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[245],"tags":[],"class_list":["post-7312","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-well-newsletter"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eat Well! 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