A key to successful family mealtime is planning. Research has shown that cooking at home is significantly more likely if you already know what you will have for dinner.

10 Steps to Meal Planning

1. Set aside time each week for menu planning. The amount of time you need will decrease as you gain practice.
2. Ask your family for ideas of what they would like to eat during the week.
3. Plan your menu around food items you already have in the pantry.
4. Choose a variety of meals including family favorites, budget stretchers, and quick fix meals.
5. Cook once, eat twice.
6. Plan to use your leftovers.
7. Picture USDA’s MyPlate as you plan each meal.
8. Have your local store circulars available. Take advantage of those sales!
9. Create a thorough shopping list.
10. Keep it simple! Successful family meals don’t have to be gourmet; they just have to be a time together.

Printable Weekly Menu Planner

Quick Tips

Tired of planning a menu every week? Try planning a 2-4 week cycle menu. Choose meals for 2—4 weeks and then repeat once the cycle is over. Change cycle menus with the seasons to take advantage of local produce.

Bored of the same old meals? Add some theme nights to your week. Taco Tuesdays, Breakfast for Dinner Thursdays, or Sandwich Saturdays are fun for the whole family. Let the kids choose a theme and then make some table decorations for added entertainment.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

It’s pumpkin season! We’ve got all you need to know about preserving your favorite orange squash, from drying to canning. 

Pumpkins are just about everywhere this time of year. As you harvest or purchase pumpkins for carving, be sure to save the seeds for later. Also, if you have an extra pumpkin or have orange squash from your garden, keep in mind that it can be preserved and used in future recipes. Here are some great tips and guidelines from the National Center for Home Food Preservation to make the most of this year’s pumpkin season.

Dried Pumpkin Seeds

Carefully wash pumpkin seeds to remove the clinging fibrous pumpkin tissue. Pumpkin seeds can be dried in the sun, in an electric dehydrator at 115-120 F for 1 to 2 hours or in an oven on a very low, warm temperature only, for 3 to 4 hours. Stir frequently to avoid scorching. Dried seeds should not be stored with any moisture left in them.

Dried Pumpkin and Pumpkin Leather

Wash, peel and remove fibers and seeds from pumpkin (or Hubbard squash) flesh. Cut into small, thin strips no more than 1-inch wide by 1/8-inch thick. Blanch strips over steam for 3 minutes and dip briefly in cold water to stop the blanching action.  There is no need to cool to room temperature prior to drying. Drain excess moisture. Dry the strips in an electric dehydrator until brittle.

Pumpkin also makes excellent dried vegetable leather. Purée cooked pumpkin and strain. Add honey and spices, then dry on a home food dehydrator tray. Read more here.

Freezing Pumpkin

Freezing is the easiest way to preserve pumpkin, and it yields the best quality product. Select full-colored mature pumpkin with fine texture (not stringy or dry). Wash, cut into cooking-size sections and remove seeds. Cook until soft in boiling water, in steam, in a pressure cooker or in an oven. Remove pulp from rind and mash. To cool, place pan containing pumpkin in cold water and stir occasionally. Pack into rigid containers leaving headspace and freeze.

Canning Pumpkin

Only pressure canning methods are recommended for canning cubed pumpkin. We have no properly researched directions to recommend for canning mashed or pureed pumpkin or winter squash, pumpkin butter or any other pumpkin preserves (jams, jellies, etc.). To be safe, all low-acid foods, including pumpkin, must be canned using tested pressure canning processes. Older methods, such as boiling water canning for vegetables, oven canning and open-kettle canning, have been discredited and can be hazardous. Small-size pumpkins (sugar or pie varieties) make better products. Specific instructions for canning may be found here.

The USDA and Cooperative Extension currently do not have any tested recipes to recommend for safely canning pumpkin preserves (jams, jellies, conserves or pumpkin butter) and storing them at room temperature.  These pumpkin products must be stored in the refrigerator or freezer and treated the same as fresh pumpkin.         

Think Safety

Think safety when preserving pumpkins. Pumpkin is a low-acid vegetable and requires special attention during preparation and processing. Use careful sanitation when handling fresh or preserved pumpkin. Do not let cut pumpkin sit out at room temperature for more than 2 hours during preparation prior to preserving.

This article was written by Kathleen Riggs, Utah State University Extension family and consumer sciences professor for Iron County. Comments or questions may be sent to kathleen.riggs@usu.edu or call 435-586-8132.

Source: http://nchfp.uga.edu/tips/fall/pumpkins.html

Autumn is here! Find out what you can do to get your garden ready for winter

As the weather begins to change, it is time to start thinking about fall yard care, and horticulturist Katie Wagner has some great tips on how to put your yard and garden to bed for winter on the USU Extension YouTube channel.

Highlights

Lawn care:

• After your lawn has stopped growing, mow it to 1 – 1 ½ inches.
• Mow the leaves right into the grass to act as a mulch and compost back into the lawn.
• Do a late-season fertilization after grass has stopped growing but before it turns brown.

In the garden:

• Remove plants after they stop producing. Do not till them into the soil to prevent possible disease in next year’s garden.
• Amend the soil. If you use animal manure compost, winter snow will help wash away any salt before the next growing season.

Landscaping:

• Take advantage of season-end sales on woody trees and shrubs; they will take root more easily in the cooler weather than in the heat of summer.
• Mulch around the base of rose bushes.

Do you have yard and garden questions? Check out http://extension.usu.edu/yardandgarden/, or call your local Extension office to talk to an expert.

Don’t get caught unprepared on the road. Stock your car with these seven things to ready yourself for any emergency.

We spend a lot of time in our vehicles, whether we’re driving to work, the grocery store, soccer practice or a family vacation.  Its been estimated that the average American spends 101 minutes per day driving. (Harvard Health Watch 2016)   With that much time in the car, it makes sense that we may have unanticipated issues, including mechanical trouble, a flat tire, weather problems, a car accident, or being first on the scene of any type of accident. Here are seven items to always keep in your car in case of an emergency.

1. Water- Make sure you have sufficient water for 24 hours for all occupants of the vehicle. A good rule of thumb is 2 liters of water per person.  Water filtration devices are also useful and great for emergency kits.
2. High Calorie Snacks- While-high calorie snacks are not usually what is recommended in case of extreme weather (heat or cold), they are best suited for emergencies like being stranded or needing to walk to get help. There are many high-calorie snack options, including S.O.S. 3600 calorie bars.
3. Basic First Aid Kit- There are many inexpensive first aid kits readily available. However, often these kits don’t include some extremely important items.  In addition to the standard Neosporin and Band-Aids, be sure that your first aid kit includes: Neoprene/nitrile gloves, ibuprofen, sufficient ace bandages to wrap a limb, and at least one Mylar survival blanket.
4. Fire-starter Kit- This can be as simple as a few lighters and some paper, or as elaborate as you would like. A small candle in a can is helpful during the winter and can be used as a source of light.  Just be sure to always have supplies for at least two methods of starting a fire.
5. Flashlight- Keep a good flashlight or headlamp with extra batteries in your car. Be sure to check the batteries regularly.
6. Blankets- This is in addition to the Mylar blankets included in your first aid kit. Mylar blankets are an excellent source for shelter or to retain body heat in an emergency.  However, the comfort of a real blanket can be particularly soothing to children during an emergency or for the victims of an automobile accident.
7. Toilet Paper – It never fails that someone will need to use the rest room as soon as the facilities are unavailable. Toilet paper will add some comfort to an otherwise uncomfortable situation.

Now (as with all preparation) please take into account your typical number of passengers. If you have six children you will obviously need to prepare differently than for a single individual.

Elizabeth Davis is the Utah State University Extension Family and Consumer Sciences Assistant Professor for Kane County. Questions or comments may be sent to elizabeth.davis@usu.edu 

Looking for a make-ahead breakfast to streamline your family’s morning routine? Try overnight oatmeal, and spend your morning eating together instead of scrambling to cook breakfast.

Peach Overnight Oats

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 8 oz. containers (pint sized mason jars work well)

Per container:

• 1/2 cup old fashioned oats
• 1/2 cup nonfat milk
• 1/2 tsp. vanilla
• 1/2 cup sliced peaches (fresh or frozen)
• 1 tbsp. honey, or other sweetener
• sprinkle of cinnamon

To each container add oats, milk, vanilla, peaches, sweetener, and cinnamon in the amounts listed above, and cover with lids. Place filled containers in the refrigerator and let sit overnight. Oats will absorb the milk and some juice from the peaches. Enjoy in the morning!

Variations

Pumpkin Pie: in place of peaches, mix 1/2 cup canned pumpkin with 1 tablespoon maple syrup and 1/2 teaspoon pumpkin pie spice. Spoon desired amount into jar (1/4-1/2 cup) before refrigerating, and top with chopped pecans before eating.

Any Season Berry: sub 1/2 cup frozen mixed berries for peaches.

Other Ideas: Try adding in chia seeds or ground flaxseed to your oats, adding more liquid as needed. Try substituting nut milk or part Greek yogurt in the recipe, and add fruits, nuts and seeds as desired to customize the flavors.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Family mealtime can be anytime- why not at breakfast? Mix up some delicious granola on the weekend for a fast and easy weekday family breakfast option. Use your family’s favorite mix-ins, or try one of our suggested variations.

Crispy Granola

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 2 egg whites
• 1/4 cup honey
• 1/2 tsp. cinnamon
• 1/2 tsp. vanilla
• dash of salt
• 3 cups uncooked rolled oats
• 1 cup shredded coconut (optional
• 1/2 cup chopped nuts (optional)
• 1/2 cup raisins, or other dried fruit (option)

Preheat oven to 325 degrees Fahrenheit. Spray baking sheet with cooking spray. Put egg whites in a large bowl and whisk until frothy. Stir in honey, cinnamon, and salt. Add oats and all other ingredients (except dried fruit). Stir until ingredients are coated with egg mixture. Spread mixture on baking sheet. Bake for 20-30 minutes, or until golden brown, stirring every 5 minutes. Remove from pan, add dried fruit if using, and cool completely. Granola will continue to crisp as it cools. Store in an airtight container.

Variations

Pumpkin Spice: substitue pumpkin pie spice for the cinnamon, pure maple syrup for the honey, use pumpkin seeds for nuts, and add 1 tablespoon chia seeds.

Tropical Crunch: use macadamia nuts, yogurt covered raisins and/or chopped dried pineapple.

Cherry Garcia: use sliced almonds, dried cherries, and add semisweet chocolate chips when granola is cool.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Financial freedom is something that most people want, but only a few learn how to master.  While it does take some up-front planning, in the end the payoff is substantial.  Here are five things that can be done to ensure more financial freedom.

1. MAKE SURE THERE IS MORE MONEY COMING IN THAN GOING OUT. It is amazing how many Americans are still struggling with this basic concept.  Yes, that does mean being more conscientious about assigning every dollar, and dealing with needs first and wants later…but it works!  It is a proven concept that if you ignore, you will never have money to save, which leads to financial bondage rather than financial freedom.

2. DISTINGUISH BETWEEN WANTS AND NEEDS. How much of your daily and weekly expenditures are purposeful, planned expenses for the basic needs of life?  It is not hard to find plenty of things to spend money on, but do you NEED it?  If you try to rationalize these expenditures (WANTS) as a need, your financial freedom will be a very long way away.

3. BE PATIENT, FLEXIBLE AND PREPARED FOR EMERGENCIES. If you and your partner are both working, can you try to live on just one income?  The extra money can then be put away for a rainy day.  This cushion will give you flexibility and financial freedom that so many others cannot enjoy when the unexpected happens.  In fact, the best motto to follow here is, “Expect the unexpected.”  Big ticket emergencies hit all of us at one time or another.

4. EDUCATE YOURSELF ON FINANCIAL MATTERS. The sooner you master the game of money management, the sooner you will enjoy more financial freedom.  Find good, sound sources of financial information.  Read books on financial matters…there are plenty in our local libraries.  Take a class or two – many are offered in the community and often from your local Extension office.

5. KEEP TIME ON YOUR SIDE. Use both your time and your money wisely over time.  A little bit of money and a little interest in your favor, and a lot of time, can provide you with rich rewards.  A 6 percent interest rate, with $25/month, from age 18 to 65 can mean just over $78,000!  Your contribution?  $14,000.  As difficult as it may seem right now to part with $25/month, the time and consistency do pay off.

This article was written by Teresa Hunsaker, USU Extension family and consumer sciences educator, Weber County

Family Mealtime doesn’t have to be dinner. Try this fast and easy frittata for a protein-packed breakfast that is sure to bring your family to the table. Use your favorite vegetables, or try one of our suggested flavor combos.

Veggie Frittata

Adapted from the Live Well Utah Cookbook, Family Mealtime Edition

• 1 tablespoon olive Oil
• 2 cups vegetables, diced
• 1/4 cup onion, chopped
• 2 garlic cloves, minced
• 1/2 teaspoon thyme
• 1 teaspoons oregano
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 9 large eggs
• 1/2 cup shredded cheese, any type

Heat olive oil in a large skillet over medium heat(a 10-inch nonstick pan works well). Add vegetables and opinion and cook until tender and liquid has evaporated, about 10 minutes. Add garlic and seasoning, and stir to until evenly mixed.

Whisk eggs in a medium bowl. Add cheese to eggs and stir to combine.

Pour eggs over vegetable mixture in  skillet, and stir gently. Cover, reduce heat to medium-low, and cook 15-25 minutes, or until eggs are set in the center and food thermometer inserted in eggs reaches 160 degrees Fahrenheit. Cut into wedges and serve warm.

Variations

The Greek: Spinach, sun-dried tomato, and feta cheese.

The Tex-Mex: green pepper, red onion, and pepper jack cheese.

The Garden: zucchini with parmesan cheese.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Break the silence at the dinner table with these fun conversation starters! 

10 Questions to Get Your Family Talking

Struggling to find something to talk about? Read through these conversation starters at each meal to get the chatter rolling. Create some crazy questions of your own when these run out.

• If you were in the circus, what circus act would you perform?
• If you could do anything all day, everyday, what would it be?
• If you could fly in a hot air balloon over any place in the world, where would you go?
• If you had to wear a hat everyday, what type of hat would you choose?
• Share your favorite tradition for each of the four seasons.
• If you could choose one super power to have, what would you choose?
• What is a new food you would like to try?
• Name three famous people you would like to have dinner with.
• What is your favorite vegetable?
• What is your favorite outside activity?

Did you know?

Children who participate in consistent family mealtimes perform better academically and develop larger vocabularies.

September is National Family Mealtime month. Each Friday this month we’ll be posting on that topic — specifically from the Live Well Utah Cookbook, Family Mealtime Edition. This publication is available for free at your local Extension office, or available digitally here. It features some great tips on the importance of family mealtime and meal planning, plus 21 quick, inexpensive, and nutritious recipes that are sure to please even the pickiest eaters. 

Take advantage of fall plant sales and add some winter color to your landscape with these suggested varieties.

Most nurseries and garden centers are holding fall sales to reduce plant inventory. The timing is right, because with cooler temperatures, now is a great time to plant. Many plants are available that will help create winter interest in the yard. Consider these varieties for a splash of color in the upcoming months.

Lavalle hawthorn: This beautiful and durable tree grows well in most populated areas of Utah. It has white spring flowers and dark green summer leaves. The leaves often turn brilliant red in late fall and stay on the tree until December. The fruit is also red and stays on the tree most of the winter, serving as a meal for cedar wax wings and other birds. This tree can have thorns, but they do not generally cause problems.

 Red and yellow twig dogwood: These shrubs thrive in wetter areas of the yard and grow 6 to 12 feet tall and wide. There are many varieties with beautiful coral-red bark, along with a few that are bright yellow. The branches are often used to make wreaths. Heavy spring pruning keeps the size in check and encourages new growth that has the best color.

Holly: Not many holly species perform well in Utah. However, in protected areas, the blue holly series is an exception. These hold their leaves throughout the winter and have the classic holly foliage popular during the Christmas season. These are best grown where they receive afternoon shade. If berries are desired, a male and female cultivar must be grown, such as Blue Prince and Blue Princess. There are many other broadleaf evergreens that can grow in protected areas. They include English laurel, boxwood and Japanese euonymus. They also need afternoon shade and are often browsed by deer.

 Crabapples: There are dozens of crabapple varieties available; all with beautiful spring flowers. Unfortunately, they have received an often undeserved reputation as being overly messy. Many new types have fruit in lovely tones of red and yellow. The fruit stays on the tree (referred to as persistent fruit), unlike older varieties, which creates winter habitat for many kinds of birds. Some varieties to consider include Indian Magic, Prairie Fire, Royal Raindrops, Profusion and Snow Drift.

 Late winter blooming plants: There are actually a few plants that bloom before forsythia, an early bloomer. These include common winter hazel and hellebore. Common winter hazel is rare in Utah, but seems to do well in slightly protected areas. It grows to the same size as a lilac and has delicate, light-yellow flowers. Hellebores are also known as Lenten rose because they start blooming around the same time as the Catholic Lent and continue throughout the spring. They are a perennial and spread a few feet wide per plant.

This article was written by Taun Beddes, Utah State University Extension horticulturist, 801-851-8460, taun.beddes@usu.edu