FCS February 2023
February 2023 Edition
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Homemaker Newsletter - February 2023
Thought of the Month: “No bird soars too high if he soars with his own wings.” -William Blake
Roll Call: February is National bird feeding month. What is your favorite bird?
UPDATES FROM THE HOMEMAKER COUNCIL
February Make & Take: Simple Basket
Melonie will be offering a FREE Homemaker Make & Take Basket Making workshop on February 20th from 5-7 PM at the Russell County Extension Office.
Homemaker Game Day Fun
Tuesday, January 31st, join the homemakers in some game day fun! Bunco will be offered at 2 PM and 6 PM. Door prizes will be given away at the bottom of the hour (must be present to win).
February Homemaker Leader Lesson: Cooking with Vinegars & Oils
S A V E T H E D A T E : F E B R U A R Y 2 7 T H @ 4 P M - Please plan to attend the February Homemaker
Leader Lesson and the Council Meeting on February 27th.
Nursing Home Bird Feeder Community Service Project - Homemakers are filling bird feeders to entice local birds to brighten the windows of the local nursing home for its residents. Contact your Homemaker president
if you would like to help!
Homemaker Cultural Arts Competition Submissions - February 23rd- March 1st
Russell County Cultural Arts Competition Entries should be turned in between 2/23-3/1. Entry judging will
occur on March 2nd.
Save the Date: Homemaker Area Meeting
A P R I L 2 7 T H : R E G I S T R A T I O N S T A R T S A T 5 : 3 0 E S T
Save the date for the Lake Cumberland Area Homemaker Meeting. This meeting will occur at the Aspire Center in
Monticello, KY.
Smoothie Basics
SOURCE: HEATHER NORMAN-BURGDOLF, PHD, EXTENSION SPECIALIST FOR FOOD AND NUTRITION
There are many benefits of choosing smoothies for a refreshing snack or beverage. Often, smoothies have multiple food groups, which provide a variety of nutrients and energy. Depending on the ingredients, smoothies
may serve as a meal, snack, or even dessert. Most smoothies have at least two fruits or vegetables. So, they are a great way to reach the recommended intake of five servings a day of fruits and vegetables. Smoothies are often higher in calories, which is a great way to help individuals add calories to their diet if they are sick or have difficulty
chewing or swallowing. You can easily change smoothies based on available foods, taste preferences, and nutrients. They are typically prepared in a blender, but you could also make one in a food processor.
Smoothies typically start with a base or liquid, such as water, any type of milk or juice, or yogurt. For a more balanced smoothie, add at least one fruit and one vegetable. Common fruits and vegetables to include are bananas, berries, peaches, melons, spinach, avocado, cucumber, and carrots. The great thing about smoothies is they allow you to be creative and use whatever produce you have on hand whether it’s canned, fresh, or frozen.
You can add more nutrients and flavor by incorporating other items such as nut butters, oatmeal, nuts, seeds, or cinnamon. Adding ice or using frozen produce will thicken the smoothie. Blend until your desired thickness
and texture. If the smoothie is too thick, simply add more base or liquid. Harder raw fruits and vegetables may require more time blending.
Compared to juices, smoothies use the entire product which leaves the fiber and all the nutrients. It also allows you to add other food groups to the smoothie. For example, a smoothie made with yogurt, peanut butter, bananas, and spinach provides a serving of fruit, vegetable, dairy, and protein which helps you feel full longer. Because of the ingredients used in smoothies and the entire fruit and vegetable, smoothies give you a more
nutritional bang for your buck.
Resource: FS1245: Build a Better Smoothie (Rutgers NJAES). (2022). Retrieved 29 September 2022, from https://njaes.rutgers.edu/fs1245/
Power-Up Berry Smoothie
Makes 4 servings; Serving size - 1 cup
Source: Eat Smart to Play Hard: Kristi Shive, Warren County Extension Agent for Family and Consumer Sciences, University of Kentucky Cooperative Extension Service
Ingredients:
1 cup fresh spinach
1 very ripe banana
1 cup orange juice
1 cup fresh or frozen mixed berries
1 cup ice (optional)
Directions: In a blender, add spinach, banana, and orange juice. Blend until smooth. Add berries. Blend until smooth. For a cooler treat, add ice and blend until smooth. Serve immediately.
Nutrition Information
80 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0 mg cholesterol; 10mg sodium; 18g total carbohydrate; 3g total fiber; 11g total sugars; 0g added sugars; 1g protein; 0% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 4% Daily Value of potassium
ME G A N G U L L E T T
C E A F O R F A M I L Y & C O N S U M E R S C I E N C E S
