You will find the October NEWS (Nutrition Education with Seniors) newsletter below.
This edition features:
· Do You Heart Chocolate?
· Canned Kidney Beans
· Budgeting Tip Jar
· Holiday Plans
· Recipe for Slow Cooker Pork Chili
Have a great day!
- Kelsey Salow and Vera Stokes, Nutrition & Wellness Specialists
October 2020
Soon grocery aisles will be overflowing with Halloween candy. This means lots of chocolate everywhere. But chocolate isn’t a forbidden food.
Chocolate, in moderation, can be part of a heart healthy diet. One of the main ingredients in chocolate is cocoa, which contains a group of nutrients called flavonols.
Chocolate benefits: Flavonols act like antioxidants in that they help to reduce the inflammation inside your body. Too much inflammation can increase your risk of heart disease and certain cancers. There’s evidence to suggest flavonols in chocolate promote healthy blood circulation by reducing the risk of blood clots and relaxing the blood vessels to maintain lower blood pressure.
The Darker the Better
While enjoying your chocolate, remember that along with the flavonols, it still has added sugar. Men should aim for no more than 36 grams of added sugar daily, while women should aim for no more than 25 grams.
Resource: Kansas State University Research and Extension, https://bit.ly/30QZrPW
Canned Kidney Beans
Selection:
Storage:
Nutrition:
Uses:
Budgeting Tip Jar: Tips and Tricks to Help You Save
call 1-855-944-FOOD (3663) to apply for food assistance.
These shopping tips will also help stretch your food dollar.
SpendSmart. EatSmart. has printable master grocery lists and other resources to help you make the most out of your shopping experience. Visit https://spendsmart.extension.iastate.edu for more details.
Adapted from: https://spendsmart.extension.iastate.edu/plan/shopping-tools/
SLOW COOKER PORK CHILI
Serves: 6 | Serving Size: 1 1/4 cup
INGREDIENTS | INSTRUCTIONS AND TIPS |
2 pounds boneless pork butt, roast, or shoulder 1 cup bell pepper, diced (1 medium) 1 cup onion, diced (1 medium) 1 1/2 cup salsa 1 can low sodium red kidney beans (or pinto beans) 1 can low sodium diced tomatoes
| 2. Add pepper, onion, and salsa. 3. Cook on a high setting for 3 hours. 4. Pull the meat apart into shreds with a fork 5. Put half of the shredded pork in the refrigerator or freezer to use in a different recipe or for pork sandwiches. Freeze if it will not be used within 4 days. 6. Return the rest of the pork to the slow cooker, add diced tomatoes and drained/rinsed kidney beans. 7. Cook for another 30 minutes until hot. Storage. Store in an airtight container in the refrigerator or up to 3 months in the freezer and one year in a deep freezer. Nutritional analysis (1 1/4 cup): 250 calories, 8g fat, 3g saturated, 520mg sodium, 21g carbohydrates, 6g fiber, 6g sugar, 18g protein.
This recipe is adapted from https://spendsmart.extension.iastate.edu/recipe/slow-cooker-pork-chili/ |
Holiday Plans
Homemade treats, a knitted scarf, or a handmade card bring smiles to faces while saving you money.
Helpful Resources
Kelsey Salow, RD
Human Sciences Specialist Nutrition and Wellness
563-927-4201
Vera Stokes
Human Sciences Specialist
Nutrition and Wellness
563-659-5125
PREPARED BY
Chandler Kendall
Diet & Exercise Graduate Student; Iowa State University (ISU), Dept. Food Science & Human Nutrition
ASSISTED BY
Sarah L. Francis, PhD, MHS, RD
ISU Associate Professor & Human Sciences Extension and Outreach State Specialist, Nutrition and Wellness; slfranci@iastate.edu
Iowa State University Extension and Outreach does not discriminate on the basis of age, disability, ethnicity, gender identity, genetic information, marital status, national origin, pregnancy, race, color, religion, sex, sexual orientation, socioeconomic status, or status as a U.S. veteran, or other protected classes. Direct inquiries to the Diversity Advisor, 515-294-1482, extdiversity@iastate.edu.
For resources to use during the COVID-19 outbreak, please visit our Finding Answers Now page.(www.extension.iastate.edu/humansciences/disaster-recovery)
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