FOOD FOR THOUGHT

1. Brought toYou byOhio SNAP-EdandtheOhioExpandedFoodandNutritionEducationProgram (EFNEP) Volume4 Issue8 NUTRITIONAND YOU…GREENBEANS EATHEALTHY Green beans are: • An excellent source of Vitamin C • A good source of VitaminA • A good source of dietary fiber • Cholesterolfree • Fat free • Low in sodium • Low in calories FOOD FOR THOUGHT Eating green beans can help reduce the risk of some types of cancer and heart disease. Choose beans that are fresh, free of rusty spots, and havea firm texture that snapseasily when bent. Refrigerate green beans in plastic bag, and use within 1 week. Wash just before using. Soak in cold water, letting soil and debris sink to bottom; lift beans out.Trim ends and cut just before using; cut as little as possible for sweet-tasting, crisp fresh beans. Beans can be cooked whole, cut crosswise, diagonally, or French-cut. Stir-fry, boil, steam or microwave for the shortest time possible.The fewer the beans in a pan, the faster they cook and the better they taste. Note: 1 cup of raw or cooked green beans provides 1 cup of your daily vegetable requirement. KEEPITSAFE These food safety tips will help protect you and your family: • Wash hands for 20 seconds with warm water and soap before and after preparingfood. • Wash green beans just before eating or preparing them. • Cut away damaged or bruised areas. Discard green beans that look rotten. SHOPSMART In Ohio, green beans are availablefrom late June through mid-October. Fresh, frozen, and canned green beans are availableyear round. • Summer Food Safety Tips • Wash, Wash, Wash Your Hands: Be sure to use soap and wash for at least 20 seconds. • Marinating Before Grilling: Always marinate in the refrigerator or if in a cooler be sure you have enough ice and keep the temperature at 41* or below. Also, never use the sauce you used for marinating to put on food after it has been cooked. • Keep a thermometer on hand: Always check the internal temperature of your food. Check the thickest part of you meat (food). • Ice box Etiquette: A full cooler will maintain cold temperatures longer than a half full one. You will want to keep the cooler out of direct sunlight and always keep the drinks and the food in separate coolers. Not just for preventing cross-contamination but also because the beverage cooler gets opened more often. This allows your food to stay cold. You should keep the temperature of the cooler with the food at 41* or below. For more information on food safety including proper internal temperatures you may contact me, Bernie Stephens, SNAP-Ed Program Assistant For OSU Extension Seneca County, at 419-447-9722 Ext 11 or at stephens.466@osu.edu

2. RECIPE Green Bean Sauté Ingredients: 1 cup chopped onion 1 cup sliced mushrooms 1 teaspoonminced garlic 1 can (16 ounce) drained cut green beans • Nutrition Facts – Green Bean Sauté • Cost: Per Recipe: $ 2.26 Per Serving: $ 0.38 • Serving Size: ½ cup (1/6 of recipe) • Calories: 35 Calories from Fat: 5 • Per Serving % Daily Value* • Total Fat – 0 g 0% • Saturated Fat – 0 g 0% • Dietary Fiber - 2 g 8% • Sodium – 190 mg 8% • Sugars – 2 g • Protein – 2 g Instructions: Spray a skillet with non-stick cooking spray. Sauté onions, mushrooms, and garlic. Add green beans and heat thoroughly. • FOCUS ON FITNESS REFERENCES • The Recipe Finder. SNAP-Ed Connection http://recipefinder.nal.usda.gov/ • United States Department ofAgriculture, ChooseMyPlate http://www.choosemyplate.gov • The Wellness Encyclopedia of Food and Nutrition, The University of California at Berkeley, 1992 Physically fit kids are more focused, and have more energy and creativity in the classroom. Childrenshould get at least 60 minutes of moderate physical activity each day. Make fitness fun for your kids. • Play with the kids—tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music. • Let your kids pick a physical activity that you can do as a family. • Act silly and let your kids see how much fun you are having…hoplike a bunny, gallop like a horse, crawl like a worm, stretch like a cat. REMEMBER: Eat fruits and vegetables of different colors each day. • The U.S. Department of Agriculture (USDA) prohibits discrimination against its customers, employees, and applicants for employment on the basis of race, color, national origin, age, disability, sex, gender identity, religion, reprisal and, where applicable, political beliefs, marital status, familial or parental status, sexual orientation, or if all or part of an individual's income is derived from any public assistance program, or protected genetic information in employment or in any program or activity conducted or funded by the Department. (Not all prohibited bases will apply to all programs and/or employment activities.) If you wish to file a Civil Rights program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, found online at http://www.ascr.usda.gov/complaint_filing_cust.html, or at any USDA office, or call (866) 632-9992 to request the form. You may also write a letter containing all of the information requested in the form. Send your completed complaint form or letter to us by mail at U.S. Department of Agriculture, Director, Office of Adjudication, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410, by fax (202) 690-7442 or email at program.intake@usda.gov. Individuals who are deaf, hard of hearing, or have speech disabilities and wish to file either an EEO or program complaint please contact USDA through the Federal Relay Service at (800) 877-8339 or (800) 845-6136 (in Spanish). Persons with disabilities who wish to file a program complaint, please see information above on how to contact us by mail directly or by email. If you require alternative means of communication for program information (e.g., Braille, large print, audiotape, etc.) please contact USDA's TARGET Center at (202) 720-2600 (voice and TDD). USDA is an equal opportunity provider and employer.