August 2024 Edition

Family & Consumer Sciences
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Monthly Russell County FCS Newsletter - August 2024 Edition

 

Recipes for the Outdoors

Camping season is underway! It is important to understand proper fire safety, as well as having good recipes to cook over a fire. The Outdoor Cooking programs, taught at the Extension office last month by Jonathan Oakes and Megan Gullett, focused on easy meals and desserts for those looking to enjoy the outdoors. If you are interested in recipes, or information about these programs, please contact our office at 270-866-4477 or at russell.ext@uky.edu. 

 

Big Blue Book Club Starts Again Soon!

The next Big Blue Book Club promises to be a fun one!  If you feed children or know someone who does, below is the information you need to register and get involved!  Everyone is welcome, whether you feed children every day or just from time to time! 

Big Blue Book Club presents Snack Club.  Register at ukfcs.net/BBBCsnack.

 

Packing lunches for Happy, Energetic Kids
Source: Courtney Luecking, Extension Specialist for Nutrition and Health

     Lunch is a nice break from the work and play happening at school. It is also an important time for children to refuel for the rest of the day. Here are some tips for packing a delicious and nutritious lunchbox.
     Balance is key. Children need a mix of protein, carbohydrates, and fats throughout the day. This variety fills their belly, fuels their mind and body, and helps regulate energy and emotions during the day. Even more importantly, this combination is the recipe for a tasty lunch.
    Protein Power. Protein in the lunchbox is key for helping children feel satisfied throughout the day. Include something like a hardboiled egg, beans, roasted turkey or chicken, nut butter, yogurt, or cottage cheese.
     Colorful carbohydrates. Fruit and vegetables are colorful ways to add energy and flavor. Whole grains are another great source of energy. These include foods like oats, brown rice, quinoa, popcorn, and whole-grain pasta, bread, and crackers. These higher fiber carbohydrate choices will provide a steady release of energy, keeping your child energized throughout the day.
     Flavorful fats. Flavor makes food tasty to eat. Fat is one important part of flavor, and a little goes a long way. Oils, dips, and dressings are great flavor boosters for vegetables and whole grains. Nuts and seeds, cheese or yogurt, and avocado also have nutritious and delicious fat.
     Pull it together with a theme. Now that you know the parts and pieces of a lunch, how do you put it all together?  Having a go-to list of ideas can make it easy to pull together what you have in the kitchen. Tex Mex, snack platter, pizza, and breakfast are a few ways to piece together foods. For example, breakfast for lunch could include a hard-boiled egg with peppers, string cheese, grapes, and whole-grain crackers. It could also be a whole-grain waffle with nut butter or yogurt, banana, and cucumber.
     Pack at your peak. Are mornings hectic? Pack lunches the night before. Does it work better to do everything at once? Take extra time on Sundays to pack lunches for the week. This makes it a grab-and-go in the morning. Rather than a back and forth of figuring out what to pack.
     Have children take the lead. With some guidance about what kinds of food to include, children can pack their own lunches. Consider laying out all the ingredients and guiding them through putting it together. For older children, you can provide a menu of what is for lunch. They can find and put everything together. To give children even more independence, you can give them a checklist of healthy options. Provide structure by telling them how many choices to pick from each category. Younger children will need help, but they will enjoy being part of the process.
     Once you have a delicious and nutritious lunch packed, make sure to include an ice pack. This keeps food safe until it is time to eat.
Resources:
Academy Nutrition Information Services Team. (2021, May 1). Banishing Brown Bag Boredom. Kids eat right.  
https://www.eatright.org/food/planning/away-from-home/banishing-brown-bag-boredom 
The Nutrition Source. (n.d.). Packing a Healthy Lunchbox. Harvard T.H. Chan School of Public Health.  https://www.hsph.harvard.edu/nutritionsource/kids-healthy-lunchbox-guide/

 

Upcoming Workshops

• August 1st: Making Breakfast Sausage @ 5 PM
• August 5th: Wits Workout @ 10 AM
• August 8th: Sourdough & Breadmaking @ 5 PM
• August 12th: Vanilla Making Class @ 2:30 PM & 5:30 PM ($10)
• August 15th: Rain Barrell @ 5PM
• August 19th: Basic Pie Baking Class @ 12:00 PM
• August 19th: Cooking the Calendar- Peanut Butter Oatmeal Bites @ 5 PM
• August 22nd: Canning Meat @ 5 PM
• August 29th: Herb Garden @ 5 PM

For all workshops, please call 270-866-4477 to RSVP.  RSPVing allows the agent to better plan for your attendance.
You can also find these events on our Facebook Page.

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Office: 270-866-4477 OR Email: russell.ext@uky.edu  Website:  russell.ca.uky.edu

 

MoneyWise                                    Health Bulletin

 

Campfire Apple Pie Packet
Yield: 1 serving 

Ingredients:

• 1 apple
• 1 tablespoon raisins
• 1 teaspoon brown sugar
• Sprinkle of cinnamon

Directions:

1. Wash hands with soap and water.
2. Gently rub apple under cold running water.
3. Core and slice the apple.
4. Place apple slices on a 12" foil square.
5. Sprinkle with raisins, brown sugar and cinnamon.
6. Wrap the foil around the apple and seal using the fold over method. Wrap in a second layer of foil.
7. Place packet on or just above white coals in your campfire or backyard fire ring (a grill works too, but not as much fun!).
8. Using long-handled tongs, turn the packets after 5 minutes and cook 3 minutes more. Times may vary according to the hotness of the coals.
9. Remove packet from the coals.
10. Using hot pads or oven mitts, unwrap the apple pie and let cool a few minutes on a plate before serving.

Nutrition Information:  Serving Size (1 packet): 
Calories 137 Total Fat 0g  Saturated Fat 0g  Cholesterol 0mg  Sodium 6mg  Total Carbohydrates 37g  Fiber 5g

Source: Cooking Over Campfire Coals, Iowa State Extension, This newsletter was originally written by Jamie Goffena. It was reviewed and updated in 2023.