Meal preparation takes time, and it can be overwhelming on busy days. Consider these nine time-saving kitchen hacks, and say goodbye to kitchen stress and hello to more quality time at the table!

1. Prepare staple items (chicken, rice, beans, etc.) once a week.

It doesn’t take much longer to prepare extra. Brown rice takes 45-50 minutes to cook, which can be time-consuming if you do it several times a week. Prepare staple items in bulk, and add more time to your evenings.  

2. Cook once, eat twice. 

This easy shredded chicken recipe is perfect for cooking once and eating twice – or more! In 4-5 hours in the crock pot, you will have tender chicken for salads, burritos, tacos, sandwiches, and more.  

3. Pre-cut fruits and vegetables.

This will give you easy add-ins to stir-fry recipes and side dishes. If you pre-chop produce once a week, it will make it easy to grab a handful and add it to your meals.

4. Freeze it.

If you’re going to make a meal, make a double recipe. You can eat one meal now, and freeze the other one to eat later.

5. Keep your pantry stocked.

Include food items you can add to recipes or supplements on the side to make a MyPlate (five food groups) meal. If your meal isn’t as well-rounded as you’d like, having a stocked pantry can make it easy to add something to the side or extend the food in a  meal. For example, add black beans to your taco meat. You’ll use less meat and fill up on beans, which are generally less expensive and a great lean protein source!

6. Improve your cooking skills. 

If you invest time learning to cook in different ways, you will readily know how to make a quick meal. You’ll also be able to cut down on prep time as you hone your skills.

7. Use leftovers as “planned overs.”

Leftovers aren’t always very enticing, but they can be more appealing if you have a purpose for the extra food. Leftover baked potatoes can become hash browns. Leftover roast beef can become a roast beef sandwich. Leftover taco filling can be used to top a salad. In general, leftovers should be kept in the refrigerator for no more than 3-4 days, or they should be frozen for later use.

8. Keep a list of “go-to-meals.”

Keep the ingredients on hand to make mealtime a breeze, even on crazy days. Easy go-to meals might include chicken fajitas, spaghetti, and breakfast for dinner. Include your family’s favorites in the rotation.

9. Keep a clean and organized kitchen.

Have you ever tried to find a recipe or cooking utensil to no avail? If you keep your kitchen and equipment organized, you can immediately start cooking rather than spending time searching for what you need.

Contact: Lea Palmer, Utah State University Extension Create Better Health assistant director, lea.palmer@usu.edu

Did you know one-third of all food in the United States goes uneaten? That’s 133 billion pounds of food, and most of it (nearly 97%) ends up in landfills, combustion facilities, or down the drain to the sewer system. This accounts for $1,800 of wasted food for a family of four in a year. That’s a lot of money that could be used for something enjoyable!

Contrast that with the one of 11 Utahns who lives in a state of food insecurity and doesn’t know where their next meal will come from. Imagine how many people can be fed if we are mindful and prevent food waste. Here are some practical tips to help you minimize wasted food:

1. Meal Planning – Create a weekly meal plan and make a shopping list accordingly. This will help you buy only what you need and avoid unnecessary purchases that may go to waste. Tip: If making a weekly meal plan is too overwhelming, start with two- or three-days’ worth of meals. 

2. In-home shopping – Before going to the grocery store, shop your pantry. This will let you know what you currently have and prevent purchasing duplicates and discarded food. Tip: Plan meals around what’s in your pantry or fridge to save money and avoid waste. 

3. Understand expiration dates – Most date labels indicate food quality, not safety. However, people often confuse them for safety labels and throw away food that is safe to eat. “Sell by” dates are used by manufacturers to recommend to the store when a product should be sold for the best quality. “Best by” dates indicate when the manufacturer ensures the product will be at its best quality. “Use by” dates are also set by the manufacturer to indicate when the product is at its peak quality. Tip: Trust your senses – sight, smell, and taste – to determine if the food is still good to consume. Many foods are safe to eat after the listed date.

4. Store food properly – Proper food storage can help prevent spoilage and keep foods fresh longer. Store food in airtight containers in the refrigerator or freezer. Ensure your refrigerator is set at the appropriate temperature (below 40°F or 4°C). Tip: Instead of throwing away leftovers, store them properly and make another meal. For example, use leftover chicken to make a chicken salad or stir-fry, use vegetable scraps to make stocks, and use overripe fruits in smoothies or baking.

5. Practice portion control – Serve appropriate portions to prevent food from landing in the trash. Start with smaller portions and offer second helpings if desired. To ensure that portion sizes don’t exceed appetites, serve meals family-style. Tip: If you have unavoidable leftovers or food scraps, try composting, which reduces waste and creates nutrient-rich soil for gardening.

6. Donate excess food: If you have surplus non-perishable foods that are still safe to eat, consider donating them to local food banks or charities. Tip: Many organizations do not accept prepared foods, so be sure to call and ask what they do and do not accept.

7. Raise awareness: Encourage your family and friends to adopt these practices. Spread awareness about the importance of reducing food waste and its impact on hunger and the environment.

By implementing these strategies, you can significantly reduce food waste at home, help address food insecurity, and positively impact our planet.

By: Palak Gupta, Utah State University Extension hunger solutions specialist, palak.gupta@usu.edu, 813-783-4445

Food security and nutrition security are closely related but are distinctly different concepts. Food security ensures that people have enough food to avoid hunger. In contrast, nutrition security goes beyond having enough food to eat and focuses on food quality for a healthy life. A healthy diet will help achieve nutrition security and includes fruits, vegetables, whole grains, lean proteins, low-fat dairy, and healthy fats. These foods provide essential nutrients such as vitamins, minerals, fiber, and antioxidants necessary for maintaining good health. 

Proper nutrition is a fundamental component of good health. It also plays a critical role in reducing the risk of cardiovascular diseases, obesity, and diabetes.

Since food is a flexible budget item, when food costs increase with rising inflation, individuals and families can be forced to make difficult choices, such as buying cheaper and less nutritious foods or reducing the amount of food they consume. Nutrition security is vital for vulnerable populations such as children, pregnant and breastfeeding women, and people living in poverty. These populations often rely on inexpensive, calorie-dense foods that lack essential nutrients, leading to adverse health outcomes. 

Promoting nutrition security requires addressing the root causes, such as lack of access to healthy foods and limited education on nutrition and healthy eating. Consider these strategies for promoting nutrition security.

* Encourage healthy eating habits. Learning about nutrition education programs can help individuals understand healthy eating habits, meal planning, and budgeting for healthy foods. The Create Better Health (Snap-Ed) program in Utah provides nutrition education classes and a wealth of resources, including menu planning, eating healthy on a budget, basic cooking skills, recipes, and increasing physical activity.

* See if you qualify for federal assistance programs. Depending on household income, there are many federal programs such as the Supplemental Nutrition Assistance Program (SNAP), the Women, Infant and Children (WIC) Program, senior’s farmers market, and free or reduced school lunches. To learn more about available assistance programs and eligibility, visit Utahns Against Hunger. 

* Consider food assistance programs. Food banks, food pantries, and ready-to-eat meals can assist individuals needing more resources for healthy foods. To find food pantries and ready-to-eat meals near you, visit Feedutah.org 

* Learn how to access fresh, local produce. Many programs across Utah provide access to fresh produce, such as farmers markets, community gardens, and mobile markets. These can increase access to healthy foods in areas with limited access to grocery stores and supermarkets. You can find the list of Utah’s farmers markets at the Utah Farmers Market Network. You can also learn how to double up SNAP dollars at SNAP and Double Up Food Bucks – Utah Farmers Market Network.

Promoting nutrition security is crucial to ensuring that vulnerable populations in Utah have access to the healthy foods they need to maintain proper nutrition, good health, and increased well-being. 

In difficult economic times, many people consider purchasing chickens as part of their domestic safety net. Raising chickens, however, is distinctly different than stocking up on food storage or bottled water. Chickens are living, breathing beings that need special care and TLC. As a veterinarian, I often see birds that are not properly taken care of, even in stable economic conditions. However, most of this is simply due to lack of knowledge and not from willful neglect.

If you are contemplating purchasing and raising chicks, never buy them and then try to decide what to do with them. Here are eight important points to consider BEFORE making your purchase:

1. Check with city/county ordinances and HOAs regarding raising poultry to make sure it’s feasible where you live.

2. Research, purchase and set up all proper equipment beforehand. Chickens cannot regulate body temperature for the first 3 to 4 weeks of life, and a proper heat source is imperative. Know about all equipment and feed requirements before you make your purchase.

3. Purchase your chicks from National Poultry Improvement Plan (NPIP)-certified sources only. This certification requires rigorous testing of breeder flocks to assure the purchaser that the chicks are free of devastating egg-transmitted diseases. Most commercial wholesalers who sell to reputable feed store chains are NPIP-certified.

4. Be sure you have adequate outdoor space and shelter for the young chickens once they have fully feathered and are moved out of the brooder.

5. Provide plenty of clean, fresh water at all times, and be sure to feed your chickens a nutritious diet based on appropriate commercial feed.

6. Provide them with protection from rats, mice, raccoons, skunks and other varmints.

7. Be a good neighbor. Make sure that your chickens are confined to your yard and are not getting into neighbors’ yards or gardens. 

8. Practice social distancing with your flock of chickens. (That’s a modern term for biosecurity.) Protect your chickens from disease by keeping wild birds out of the coop. Wash hands and disinfect before and after gathering eggs, do not keep chickens in the house, and do not let neighbors and others come to see your chickens.

By: David Frame, Utah State University Extension poultry specialist, DVM, David.frame@usu.edu,  435-851-2233

The average American throws away nearly 275 pounds of food each year. The USDA estimates between 30 to 40 percent of America’s food supply is wasted. Not only is good food wasted, but good money, too, equating to about $390 per year per person. While no one should eat unsafe food, consider these strategies to minimize food waste – and put the saved money toward a financial goal.

1. Use fresh foods first. Most fresh and perishable foods that have to be thrown away are simply forgotten. Shop with a list and a plan ways to use the food you purchase. It can be easy to over-purchase when there are sale items, or when many fruits and vegetables are in season, so be realistic about how much those in your household will eat. Place fresh items at the front of the fridge so you see them when you open the door. Make a list of your fresh foods and attach it in a prominent place on the fridge. If you find yourself throwing away fresh produce often because it spoils too quickly, purchase reusable containers or bags that ventilate the air and keep water from sitting on the produce.

2. Store fresh foods properly. Apples can cause nearby produce to ripen or decay more quickly, due to a harmless ethylene they contain that causes food to ripen. To prevent this, keep apples in a produce bag or store them alone in a drawer in the fridge. Onions, potatoes and tomatoes last longer when NOT refrigerated. For storage tips, visit www.fruitsandveggiesmorematters.org.

3. Understand food expiration dates. These dates are not created equal, are not required by federal regulations (except infant formula) and do not necessarily mean food is unsafe or expired.

a. The “sell by” date simply tells the store how long to display the product. Consumers should eat or freeze within 3-5 days of the date printed on fresh meat packages.

b. The “use by” dates refer to peak quality, but are not safety dates (again, except infant formula). They are found most often on fresh and chilled foods such as bagged salads.

c. “Best if used by/before” dates indicate when food will have the best quality or
flavor. Even if the date has passed, the food should be safe if stored and handled properly. Moisture, time and temperatures affect how quickly food spoils.

4. Use safe methods for preserving foods. Freezing is the quickest way, and most foods freeze nicely. Dehydrating, canning and freeze-drying are other options. Don’t preserve food that is starting to spoil, as this will affect the quality of the final preserved product. Be sure to follow safe USDA-approved food preservation and storage recommendations. Check out USU Extension’s website at canning.usu.edu, or contact your local county Extension office for further information.

By: Melanie Jewkes, Utah State University Extension associate professor,  Melanie.jewkes@usu.edu

Did you know that the average American throws away hundreds of pounds of food every year? That’s a lot of wasted food and a lot of wasted money! These helpful tips from Melanie Jewkes, USU Extension associate professor, will help you cut back on food waste. 

The average American throws away nearly 275 pounds of food each year. The USDA estimates between 30 to 40 percent of America’s food supply is wasted. Not only is good food wasted, but good money, too, equating to about $390 per year per person. While no one should eat unsafe food, consider these strategies to minimize food waste—and put the saved money toward a financial goal.

1. Use fresh foods first. Most fresh and perishable foods that have to be thrown away are simply forgotten. Shop with a list and a plan how you will use the food you purchase. It can be easy to over-purchase when there are sale items, or when many fruits and vegetables are in season, so be realistic about how much your household will eat. Place fresh items at the front of the fridge so you see them when you open the door. Make a list of your fresh foods and place it in a prominent place on the fridge. If you find yourself throwing away fresh produce often because it spoils too quickly, purchase reusable containers or bags that ventilate the air and keep water from sitting on the produce.

2. Store fresh foods properly. Apples can cause nearby produce to ripen or decay more quickly, due to a harmless ethylene they contain that causes food to ripen. To prevent this, keep apples in a produce bag or store them alone in a drawer in the fridge. Onions, potatoes and tomatoes last longer when NOT refrigerated. For storage tips, visit www.fruitsandveggiesmorematters.org.

3. Understand food “expiration” dates. These dates are not created equal, are not required by federal regulations (except infant formula) and do not necessarily mean food is unsafe or expired. Save money and minimize food waste by knowing the difference.

a. The “sell by” date simply tells the store how long to display the product. Consumers should eat or freeze within 3-5 days of the date printed on fresh meat packages.

b. The “use by” dates refer to peak quality, but are not safety dates (except infant formula). They are found most often on fresh and chilled foods like bagged salads.

c. “Best if used by/before” dates indicate when food will have the best quality or
flavor. Even if the “best if used by” date has passed, it should be safe if stored and handled properly. Moisture, time and temperatures affect how quickly food spoils.

4. Use safe methods for preserving foods. Freezing is the quickest way, and most foods freeze nicely. Dehydrating, canning and freeze-drying are other options. Don’t preserve food that is going rotten, as this will affect the quality of the final preserved product. Be sure to follow safe USDA-approved food preservation and storage recommendations. Check out USU Extension’s website extension.usu.edu/canning or contact your local county Extension office for further information.

This article was contributed by Melanie Jewkes, USU Extension associate professor.
 Melanie.jewkes@usu.edu

Do you have a surplus of canned fruit in your pantry? Use it up with this delicious fruit cake recipe! And remember, always practice proper food safety when preserving and using canned goods.

This is an old Extension recipe for using up your bottled fruit.  This cake is more like a pudding cake, rather than a light and fluffy cake.  If old fruit is not available, canned fruit of any age, or fruit cocktail, works well.  Serves 16-20. 

Ingredients:

1- quart fruit, with juice
1 ½ cups sugar
1 cup oil
4 cups flour
4 teaspoons baking soda
1 teaspoon salt
1 teaspoon cloves
1 teaspoon nutmeg
1 tablespoon cinnamon
1 cup raisins, nuts, or coconut (optional)

Instructions:

Blend fruit with juice in a food processor or blender (or use a potato masher—it need not be a fine puree).  Add sugar and oil to fruit and mix well. Add remaining ingredients and mix.

Pour batter in a non-stick 9×13 baking pan.  Bake at 350 degrees for 1 hour.

Cake is rich and can be eaten plain, but if frosting is desired, a butter cream or cream cheese frosting pairs well.

Need a refresher? Click here for canning safety tips!

If you want fresh, locally grown produce, farmers markets are the perfect place for you! Find a farmers market near you and support growers in your community.
Quick tip:  bring cash and a few reusable grocery bags so you can shop to your heart’s content. 

9th West Farmers Market*
Sundays, 10 a.m. – 2 p.m.
June through October, International Peace Gardens, 1060 S. 900 W., Salt Lake City
http://9thwestfarmersmarket.org

Ashley Valley Farmers Market
Saturdays, 9 a.m. – 1 p.m.
July through September, 225 E. Main St., Vernal
http://avfarmersmarket.wix.com/avfarmersmarket

Benson Grist Mill Historic Site
Thursdays, Fridays, and Saturdays, 10 a.m. – 6 p.m.
May through October, 325 State Rd. 138, Stansbury Park
www.bensonmill.org

Bountiful Farmers Market
Thursdays, 3 p.m. –  8 p.m.
June through October, 400 North 200 W., Bountiful
http://www.bountifulmainstreet.com

BYU- LaVell Edwards Stadium Farmers Market
Thursdays, 3 p.m. – 7 p.m.
August through October, 213 E. University Parkway, Provo
http://dining.byu.edu/farmers_market.html

Cache Valley Farmers Market
Saturdays, 9 a.m. – 1 p.m.
May through October, Cache Historic Courthouse, 199 North Main Street, Logan
https://gardenersmarket.org/

Daybreak Farmers Market
Saturdays, 10 a.m. – 1 p.m.
June through September, 11274 Kestrel Rise Rd, South Jordan
https://www.daybreakfarmersmarket.com/

Downtown Farmers Market*
Saturdays, 8 a.m. – 2 p.m., June through October
Tuesdays, 4 p.m. – dusk, August through October
Saturdays, 10 a.m. – 2 p.m., November through April
Pioneer Park, 350 S. 300 W., Salt Lake City
http://www.slcfarmersmarket.org

Daybreak Farmers Market
Saturdays, 10 a.m. – 1 p.m.
June through October, Daybreak in South Jordan
https://www.daybreakfarmersmarket.com/

Downtown Farmers Market at Ancestor Square*
Saturdays, 8 a.m. – noon
May through October, 2 W. St. George Blvd., St. George
http://www.farmersmarketdowntown.com

Farm Fest Market – Sevier County
Saturdays, 9 a.m. – noon
June through October, 370 E. 600 N., Joseph

Long Valley Farmers Market
Saturdays, 9 a.m. – noon
Mid May through Mid October, 475 N. State St., Orderville
http://www.facebook.com/pages/Long-Valley-Farmers-Market/1397811127154513

Moab Farmers Market*
Fridays, 4 p.m. – 7 p.m.
May through October, Swanny City Park, 400 N. 100 W., Moab
http://www.moabfarmersmarket.com/

Murray Farmers Market
Fridays and Saturdays, 9 a.m. – 5 p.m.
August through October, 200 E 5200 S, Murray Park
https://slco.org/urban-farming/farmers-markets/murray-farmers-market/

Park Silly Sunday Market
Wednesdays, noon – 5 p.m.
June 13 through September, Silver King Resort, Park City
http://www.parksillysundaymarket.com

Provo Farmers Market*
Saturdays 9 a.m. – 2 p.m.
June through October, Pioneer Park, 500 W. Center St., Provo
http://www.provofarmersmarket.org

Richmond Harvest Market
Saturdays, 10 a.m. – 1 p.m.
June through Mid-October, 563 S. State, Richmond
http://richmond-utah.com/harvest.html

Roosevelt Farmers Market
Thursdays, 3:30 p.m. – 6:30 p.m.
June 22 through September 28, 130 W. 100 N., Roosevelt
facebook.com/groups/101217766689683/

South Jordan Farmers Market
Saturdays, 8 a.m. – 2 p.m.
August 6 through October 29, 10695 S. Redwood Road
http://www.southjordanfarmersmarket.com

Spanish Fork Farmers Market
Saturdays, 8 a.m. – 1 p.m.
End of July – November, 67 East 100 North, Spanish Fork
http://www.spanishforkchamber.com

Sugar House Farmers Market*
Wednesdays, 5 p.m. – 8 p.m.
July through September, Fairmont Park 1040 E Sugarmont Drive, Salt Lake City
http://www.sugarhousefarmersmarket.org

Syracuse City Farmers Market*
Wednesdays, 5 p.m. – dusk
July through August, 1891 West Antelope Drive, Syracuse
facebook.com/SyracuseCityUtahFarmersMarket

USU Botanical Center Farmers Market*
Thursdays, 5 p.m. – 8 p.m. (dusk)
July through September, USU Botanical Center, 875 S. 50 W., Kaysville
http://www.usubotanicalcenter.org/events/farmers-market/

VA Farmers Market
Wednesdays, 11 a.m. – 2 p.m.
July through September, VA Medical Center, 500 Foothill Drive
Lawn and patio outside the Building 8 Canteen.
https://www.saltlakecity.va.gov/SALTLAKECITY/features/vaslchcsfarmersmarket.asp

Wayne County Farmers Market
Saturdays, 4 p.m. – 6 p.m.
May through October, Center and Main Street, Torrey
http://www.facebook.com/WayneCountyFarmersMarket

Wheeler Farmers Market
Sundays, 9 a.m. – 2 p.m.
June through October, 6351 S. 900 E., Murray

Year-Round Farmers Market
Saturdays, 9 a.m. – noon, Year-Round
Wednesdays, 4 p.m. – 7 p.m., May through October
50 W. Center St., Cedar City
http://yearroundmarket.weebly.com/

*Markets marked with an asterisk utilize electronic benefit transfer (EBT) machines, allowing Food Stamp participants to use their benefits to buy fruits and vegetables at local farmers markets.

Did we miss a market? Let us know in the comments!

March is National Nutrition Month! To help spread its message this month, we’ve got five recommendations for ways you can “Put Your Best Fork Forward.”

1. Focus on small changes. The Dietary Guidelines recommend starting with small changes that add up to lasting lifestyle changes over time. Perhaps that means starting your day with breakfast, drinking more water or reaching for fruits/vegetables at snack time.
   
2. Prepare more meals at home. Gather your family around the table, share a healthy meal and make memories at the same time. Remember to talk positively about healthy foods—your kids are listening!

3. Make your plate MyPlate. Focus on the five food groups and fill your plate with lean protein, whole grains, fruits, vegetables and a serving of low-fat dairy on the side.

4. Choose healthful options when dining out. Request healthy side dishes and ask for modifications to be sure the meal meets your nutritional goals. Practice portion control by bringing half the food home for another meal.

5. Find that balance. Weight management comes down to calories in versus calories out, so be sure to find that balance between the two by eating the right amount of food to meet your needs while finding ways to move your body through physical activity.  

This article was written by Kaitlin Anderson, news@postbulletin.com.

With a few basic cooking skills and some common kitchen staples, you can cook a variety of foods in your kitchen. Try some of these basic recipes using flour, and learn more about the Youth Can Cook program.

Youth Can Cook

The Youth Can Cook program is a multi-tiered life skills and job-readiness program. Eligible youth will be provided with food-related education, healthy relationship tips and be connected to career opportunities, by completing the Food Safety Manager Certification and through a paid internship. 

As part of the Youth Can Cook program, teens learn about basic cooking skills. With the combination of basic cooking skills and staple ingredients, the options are endless. Staple ingredients are ingredients commonly used for a variety of recipes. Today we are focusing on the staple ingredient, flour.

Cooking with Flour

Do you have a lot of flour but are not sure what to do with it? Flour is a kitchen staple that many people have on hand. It is a diverse ingredient used for making sauces, desserts, and tortillas. Here are a few recipes that don’t take long and might have you thinking outside of your normal routine! The following recipes call for whole wheat flour; feel free to use half whole wheat flour and half white flour, or just white flour for these recipes.

Homemade Tortillas

Ingredients:

• 2 ½ C. whole-wheat flour
• ½ C. oil
• 1 t. salt
• 1 C. water heated in microwave for 1 minute

Instructions:

1. In the bowl of a heavy-duty mixer set with a dough hook, pour in the flour, oil, and salt. Beat with the paddle until crumbly, about 3 to 5 minutes. Scrape the sides as needed. If your hand-held mixer comes with dough hooks, those can be used as well.
2. With the mixer running, gradually add the warm water and continue mixing until the dough is smooth, about 3 minutes.
3. Take out the dough and divide it into 12 equal-sized pieces. I do this by making the dough into a big log shape that is about 8 – 10 inches long. Then I cut it in the middle. Then I cut each of those pieces in the middle and so on until you have 12 pieces.
4. Using the palms of your hand, roll each piece into a round ball and flatten it out on a baking tray or board. Cover with plastic wrap and let rest at room temperature for at least 15 minutes or up to one hour.
5. Heat a cast iron skillet, griddle or 12-inch skillet over med-high heat. The pan should be fairly hot before you begin cooking the tortillas.
6. On a lightly floured board or counter top, use a rolling pin to turn each ball into an 8-to-10 inch flat circle (measure against your recipe if printed on a 8.5 X 11 sheet of paper). Be careful not to use more than a teaspoon or two of flour when rolling out each ball into a tortilla because too much excess flour will burn in the pan.
7. Grease the pan with a touch of oil (or ghee) and then carefully transfer each tortilla, one at a time, to the pan and cook until puffy and slightly brown, about 30 to 45 seconds per side. Set aside on a plate to cool slightly. Eat within an hour, refrigerate or freeze.

Recipe from: https://www.100daysofrealfood.com/recipe-whole-wheat-tortillas/

Homemade Pizza Dough

Ingredients:

• 2 C. whole-wheat flour
• 1 ½ T. yeast
• 1 t. salt
• 1 ½ t. sugar
• ¾ C. water
• 1 t. canola oil (optional)

Instructions:

1. Preheat oven to 425 F.
2. Mix dry ingredients in a bowl.
3. Add water and oil and mix well to incorporate flour mixture. Form dough into ball. Let rise 10 minutes while covered with a clean towel.
4. Turn dough onto a well-floured surface. Using a rolling pin, roll out into a pizza crust shape.
5. Place on prepared pizza pan or baking sheet. Cover with your favorite sauce and toppings and bake in preheated oven until golden brown, about 15-20 minutes.

Recipe from: Food $ense program

Homemade Pretzels

Ingredients:

• 1 1/3 C. warm water
• 2 t. salt
• 1 package fast acting yeast
• 2 ¼ C. all-purpose flour
• 2 ¼ C. whole-wheat flour
• 4 T. butter
• ¼ C. honey
• Vegetable oil, for pan
• 10 C. water
• 1/3 C. baking soda (for boiling water)
• 1 large egg yolk beaten with 1 T. water
• Salt

Instructions:

1. Combine the water, salt, yeast, flour, butter, and honey.
2. Using the dough hook attachment, mix on low speed until well combined. Change to medium speed and knead until the dough is smooth and pulls away from the side of the bowl, approximately 4 to 5 minutes.
3. Remove the dough from the bowl, and prepare a second bowl by rubbing vegetable oil along the inside.
4. Place the dough in the bowl, cover with plastic wrap and sit in a warm place for approximately 50 to 55 minutes or until the dough has doubled in size.
5. Preheat the oven to 450 F.
6. Line 2 half-sheet pans with parchment paper and lightly brush with the vegetable oil. Set aside.
7. Bring the 10 cups of water and the baking soda to a rolling boil in an 8-quart saucepan.
8. In the meantime, turn the dough out onto a slightly oiled work surface and divide into 8 equal pieces. Roll out each piece of dough into a 24-inch rope.
9. Make a U-shape with the rope, holding the ends of the rope, cross them over each other and press onto the bottom of the U in order to form the shape of a pretzel.
10. Place onto the parchment-lined, half-sheet pan.
11. Place the pretzels into the boiling water, one by one, for 30 seconds.
12. Remove them from the water using a large flat spatula.
13. Return to the half sheet pan, brush the top of each pretzel with the beaten egg yolk and water mixture and sprinkle with salt.
14. Bake until dark golden brown in color, approximately 12 to 14 minutes. Transfer to a cooling rack for at least 5 minutes before serving.

Recipe from: http://honestcooking.com/honey-whole-wheat-pretzels/

This article was written by Katie Kapp, Youth Can Cook Program Coordinator with Utah State University Extension Salt Lake County