Cooking with Kitchen Staples

Kitchen Staple GraphicWith 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


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


  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


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


  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


  • 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


  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


Ask an Expert // How to Make Flaky Pie Crust

Pie CrustHaving guests over for dinner?  Need to use up the fruit on your counter?  Ready to wow your family and friends?  Try making a flaky, homemade pie crust and filling it with your favorite fruit or creamy filling.  If you’re overwhelmed with the thought of making your own pie crust, watch this video with Gaelynn Peterson, USU Extension Agent from Wayne County, and you’ll be an expert pie maker in  no time.

Cranberry Orange Iced Oatmeal Cookies

Cranberry Orange CookiesFresh orange and dried cranberries add a zesty flavor to these chewy, whole wheat cookies.


  • 1/2 cup plus 6 T unsalted butter
  • 3/4 cup brown sugar, packed
  •  1/2 cup granulated sugar
  • 2 eggs
  • 1 t vanilla
  • 1 orange (for zest and juice)
  • 1 3/4 c whole wheat flour
  • 1 t baking soda
  • 1 t ground cinnamon
  • 1/2 t salt
  • 3 cups old fashioned oats
  • 1 cup dried cranberries*
  • 2 cups powdered sugar (for the icing)


Preheat oven to 350 degrees.

Cream together butter and sugars until light and fluffy. Add eggs, one at a time, and mix well. Add vanilla and zest from 3/4 of the orange. In a separate bowl, whisk together flour, baking soda, cinnamon, and salt. Add to butter/sugar/egg mixture, and mix until well combined. Stir in oats and dried cranberries.

Scoop dough onto prepared baking sheet (I like to use silicone baking mats or parchment paper), about 1-2 tablespoons of dough for each cookie. Bake for 8-10 minutes, or until golden. Allow cookies to cool on the pan for a few minutes before removing to a wire rack to cool completely.

While cookies cool, prepare the icing. Mix together powdered sugar, remaining orange zest, and juice from half the orange until smooth. Drizzle a generous amount of icing over cooled cookies, and allow to set.

*Commercially dried cranberries often have a good amount of added sugar. In this recipe I used home-dried cranberries with minimal sweetener added.

This article was written by Marta Nielsen, blog editor for Live Well Utah, marta.nielsen@usu.edu

Put Your Best Fork Forward!

National Nutrition Month 2017

You can make healthier food choices for yourself and your family. Take the leap this month to celebrate National Nutrition Month, and try to decrease the amount of added sugar in your diet.

March is National Nutrition Month and now is the time to go back to the basics of healthy eating. “Put Your Best Fork Forward” is the theme for National Nutrition Month 2017 and reminds us that we each have the tools to help us make healthier food choices. One way make to put your best fork forward this month is to reduce the amount of added sugar you consume. Added sugars have not only been linked to higher dental cavities but also type 2 diabetes, heart disease, and obesity.

Here are some tips to reduce the amount of added sugars you and your family consume:

  1. Check food labels and avoid foods with added sweeteners. Instead, fill your grocery cart with naturally sweet foods like fruits and vegetables (think bell peppers, carrots, and sugar snap peas). 
  2. Avoid high sugar beverages and drink beverages like milk and water instead.
  3. Cook from scratch. Try making your own granola or homemade baked goods. By cooking from scratch you are more in control of the ingredients and amount of added sugar. For example, try chocolate avocado frosting on your favorite cupcakes or brownies  for a low sugar recipe that uses a healthy fat (recipe below).
  4. Ditch the sweetened yogurt— a common source of added sugars. Eat plain yogurt flavored with naturally sweet fruit. You can also try mixing half flavored yogurt with plain, unsweetened yogurt. This will allow for you and your family to adjust your taste buds, eventually using less sweetened varieties.
  5. Develop a healthy relationship with food instead of focusing on completely removing sugar. Save the sweet treats for special occasions!

Chocolate Avocado Frosting

  •      2 very ripe avocados
  •      ¼ cup chopped baking chocolate (around 65% cacao)
  •      ¼ cup unsweetened cocoa powder
  •      ¼ cup agave
  •      1 teaspoon vanilla
  •      ¼ cup almond milk/soy milk
  •   pinch of salt


Melt the baking chocolate in the microwave (careful not to burn it). Let it cool slightly. In a food processor mix all ingredients together. Taste and adjust. Let chill in the fridge for at least 15 or so minutes.

This article was written by Jaqueline Neid- Avila, RDN, CD, Nutrition Faculty

Winter Squash Wonder Pie

winter-squash-pieStill have some winter squash from the garden in your cold storage? Make good use of it in this delicious winter squash wonder pie. The kids won’t even realize they’re eating a vegetable!

Winter Squash Wonder Pie

Total preparation/baking time: 90 minutes (425 degrees F for 15 minutes, then 350 degrees F for 45 minutes)


  • 3 cups banana squash*               
  • 1 cup sugar or baking sucralose                
  • 6 Tbsp. maple syrup                                     
  • 2 tsp. cinnamon
  • 1 tsp. ginger
  • ½ tsp. nutmeg
  • 1 ½ tsp. salt
  • 4 eggs, slightly beaten
  • 2 (12 oz.) cans evaporated milk
  • Directions

Preheat oven to 425 F.

Prepare squash by washing, cutting and removing seeds. Cut the flesh into large cubes. Place the squash into a pot, adding enough water to cover the cubes. Boil for about 20 minutes or until the squash is fork tender.

Measure the squash, scraping flesh from the shell and squeezing out extra moisture, and place it into a blender. Add the remaining ingredients with the evaporated milk going in last. (If both cans of evaporated milk won’t fit, add one can, and blend until well mixed, move the mixture to a large bowl and mix in the last can of milk.)

Make your own crust, or purchase one from the store. To prevent spills in the oven, place your pie crusts on top of a cookie sheet lined with aluminum foil. The squash mixture is quite runny, so place the pie tins on the rack, and then pour the mixture into the tins. Carefully push the rack back into the oven. Bake at 425 degrees for 15 minutes, then reduce the heat to 350 degrees, baking for another 45 minutes. To check for doneness, pat the top of the pie with a butter knife. The pies are ready when the tops are mostly firm. Remove from the oven, letting them cool for about 10 minutes. Serve with whipped topping, and enjoy!

*One regular-sized banana squash will make anywhere from 4-6 pies. Premeasure the extra squash for future pies. It will keep for about 6 months.

This article was written by Marianne Clayburn, Duchesne County FCS Program Assistant

Original recipe contributed by Debbie Clayburn, Bridgeland, Duchesne County 2016

Family Favorite // Turkey Pot Pie

Did you save some turkey from your holiday dinners? Pull it out of the freezer and try it in this hearty pot pie your family is sure to love.

Turkey Pot Pie

  • 1 recipe pie crust dough
  • 1/2 stick butter
  • 1/2 cup finely diced onion
  • 1/2 cup finely diced carrot
  • 1/2 cup finely diced celery
  • 2 cups cooked turkey, light and dark, diced or shredded (or both!)
  • 1/4 cup flour
  • 2 to 3 cups low-sodium chicken or turkey broth (more if needed!)
  • Splash of white wine (optional)
  • 3/4 cup heavy cream
  • Frozen peas (optional)
  • Fresh thyme, chopped
  • Salt and pepper to taste

Preheat oven to 400 degrees.

Begin by melting the butter in a skillet or Dutch oven. Add onion, carrots, and celery, and cook until the vegetables are translucent (a couple of minutes).

Add turkey to the mixture and stir. Slowly add flour, mixing it into the mixture. Cook over medium heat for a few minutes, stirring constantly.

Mix in the broth, and then add a splash of wine, if desired. Add the cream, mixing well. At this point, you may stir in the peas, if desired.

Bring to a slow boil and allow the mixture to cook and thicken for a few minutes. Add salt and pepper, and fresh or dried thyme, to taste. Do one final taste at the end, just to make sure that it tastes wonderful!  

Next, pour the mixture into a deep-dish crust. Then, roll out crust, making it about 1 inch larger than the top of the pan you’re using. Place the dough on top of the pot pie mixture, and press the crust into the sides of the dish. Cut vents in the top of the crust.

Bake for 30-40 minutes, or until the crust is golden, and the filling is bubbling. Remove from the oven, allowing time to cool before serving. Enjoy!

Tech Tip

Recipe Gallery is a wonderful tool for organizing your favorite recipes! This app is a mobile recipe book, where you can do anything from adding recipes that are in your grandmother’s cookbook, to posting screenshots of recipes found online. With a simple click of a button you can even print off recipes, share them as a PDF through email, and so much more! The app also connects through different devices. Forgot your iPad at home? No worries, the recipes are on your phone, too! 

This article was written by Marianne Clayburn, Duchesne County FCS Program Assistant

Recipe adapted from The Pioneer Woman

Vanilla and Its Uses During the Holidays


Enhance the flavor of your favorite recipes with aromatic vanilla beans.

Vanilla flavoring is a desirable sweet flavor that is used in many recipes from cookies and candies to drinks. Vanilla comes as an extract, powder and paste. These forms of vanilla come from beans that are grown on an orchid plant. Growers pollinate the long pods and ferment them for about 6 months before harvesting. This laborious process results in the flavoring becoming one of the most expensive. To cook with vanilla beans, you simply split open the pod and scrape out the pulpy seeds inside.  Each pod will have tiny seeds that have a strong vanilla aroma.

An imitation vanilla extract is made from synthetic flavorings with alcohol and may not be quite as desirable as an authentic vanilla flavor.

Vanilla beans take on the flavor and aroma from where they are grown. The most common types of beans are grown primarily in Madagascar, Mexico and Tahiti. The Madagascar bean (also known as a bourbon bean) is very thin and very rich in sweetness. The thick skin covers many small seeds that provide a strong vanilla aroma. This accounts for about 80 percent of most vanilla extract. The Mexican bean is not as thin or sweet as the Madagascar bean. This bean has an earthy aroma and is more mellow in flavor. The Tahiti bean is plumper in size, darker in color and the least sweet of the beans. The perfect vanilla bean is 5 to 7 inches long and should feel moist and supple (not dry and brittle) when rolled between your fingers.

Fresh vanilla beans can be used in cooking as well as in making vanilla extract. One 2-inch piece of vanilla bean = 1 tsp. extract. Vanilla beans are made into an extract which is aged from 2 to 6 months and contains a minimum of 35 percent alcohol.

Vanilla beans will dry out and become brittle if left out in the air, so wrap them in foil, seal them in a zip-top bag and store them in a cool, dark area. They’ll last this way for at least several months.

Enjoy the flavor and aroma of the fresh vanilla bean!

Vanilla Bean Custard
2 cups milk
2 vanilla bean pods
1/2 cup plus 1 tablespoon sugar
1 egg
3 egg yolks
1/4 cup cornstarch

Bring milk to a simmer in a heavy-bottomed saucepan over medium heat. Add the vanilla beans from the bean pod (split the pod and scrape them out with the tip of a knife).

In a bowl whisk together the sugar, eggs, yolks and cornstarch until smooth. Slowly add about half of the milk to the egg mixture and then pour the egg mixture into the saucepan containing the rest of the milk. Don’t heat the eggs too quickly or you will  have scrambled eggs in your custard.

Place the pan over medium heat and whisk well, making sure you get in the corners of the pan, until it comes to a boil and thickens. Cool, cover and store in the fridge.

This article was written by Carolyn Washburn, Utah State University Extension professor, 435-534-2692, Carolyn.washburn@usu.edu

A Fruitcake for Christmas

fruitcakeHave you ever received fruitcake as a gift? When a research firm polled some 1,000 adults about what they did with fruitcake, 38 percent said they gave it away, 28 percent actually ate it, 13 percent used it as a doorstop, 9 percent scattered it for the birds, 4 percent threw it out, and 8 percent couldn’t remember.*  Which category will you fall into this season?

Sun-ripened raisins, plump, juicy cherries, delicious pineapple, home-grown pecans, walnuts and almonds, a little tang of lemon and orange peel added, blended into a rich pound-cake batter and baked to a golden brown. This could be your traditional Christmas fruitcake. This moist Christmas cake is a festive favorite full of tasty bits of fruits and nuts, the ratio of which is fairly high, with just enough cake batter to hold it all together. This naturally results in a very dense, moist cake, no doubt giving rise to the “heavy” jokes. Fruitcakes range from light to dark, are made with and without alcohol and are delicately spiced.

Fruitcake dates back to the early Roman years, and you may hear jokes about them being 125 years old. I’ve been asked what the shelf life of fruitcake is. No one has come up with an exact amount of time, and each recipe is different. These cakes contain high amounts of sugar, which means that water activity will be low, keeping mold from growing and making the cake last a long time. The spices and fruit in the cake also contain antioxidants, which will help extend the shelf life of the fruitcake. The alcohol content in the cake may have only a small effect on the shelf life, as most of the alcohol is lost during the baking time, and the rest is lost over a long storage time. The recommended shelf life is usually a few months, with additional life added by storing it in the freezer. You may also want to keep it in the refrigerator for easier slicing.

Fruitcake is also an excellent choice to send in the mail. It does not spoil and is solid enough to maintain its shape and form. Now you know why your distant relatives choose to send you one each Christmas.

Most of your traditional Christmas fruitcakes are started in October allowing for the softening of dried fruits and the blending of flavors. These cakes are usually prepared with a syrup mixture, then the fruits and alcohol are added. However, many fruitcakes are non-alcoholic and much simpler to make.

Several old legends of the fruitcake have been passed on for centuries. From England it was told that a single woman could put a slice of fruitcake under her pillow to dream of the man she would marry. Crusaders carried fruitcake on their journeys because of its ability to withstand long trips and months of storage. In Egypt, the fruitcake was considered an essential food for a mummy to take into the afterlife, always being placed inside the tomb.

So, if you were lucky enough to receive a fancy fruitcake confection this holiday season, get ready to open up the tin, box or wrapper and enjoy. The fruit and fiber make it a more nutritious food than some holiday treats. 

Holiday Fruitcake

From McCall’s Cooking School

2 cups chopped walnuts or pecans
1/2 cup maraschino cherries, quartered
2 cups light or dark raisins
1/2 cup brandy
3 1/2 cups sifted all-purpose flour
1 1/2 tsp baking powder
1 tsp nutmeg
1 1/2 cups butter or regular margarine, softened
2 cups sugar
1 tsp vanilla extract
7 eggs
1/2 cup brandy

In large bowl combine walnuts, cherries and raisins with 1/2 cup brandy. Allow to stand overnight at room temperature. Sift flour with baking powder and nutmeg. In a large electric mixer bowl, beat butter/margarine, sugar and vanilla at medium speed until light and fluffy. Add eggs one at a time, beating well after each addition. Beat at medium speed for 4 minutes, occasionally scraping sides of bowl. Batter will become thick and fluffy and lighter in color. At low speed, gradually beat in flour mixture until smooth. Add cherry/raisin/nut mixture to batter and mix well with wooden spoon.

Heat oven to 350 F and grease pan of your choice and flour well. Bake for 1 hour 15 minutes in bundt pan or 1 hour 10 minutes in tube pan. As an alternative, use 5-inch diameter by 2-inch- high souffle dishes and bake for about 45 minutes. Cake is done when long skewer inserted into center comes out clean. Cool pan on wire rack for 20 minutes. Use small spatula to loosen cake around inside. Invert on wire rack and cool.  Soak cheesecloth in 1/2 cup brandy, stretch on large piece of heavy-duty foil, place cake in center and wrap with cheesecloth. Wrap foil tightly around cake. Store in refrigerator several days to several weeks. To serve, slice thinly and let warm to room temperature.

This article was written by Carolyn Washburn, retired Utah State University Extension professor, carolyn.washburn@usu.edu.

*Russell Baker, The New York Times

Pumpkin Zucchini Bread


This month we’ll be sharing some of our favorite pumpkin recipes. Today we have pumpkin zucchini bread. This delicious quick bread will fill your home with a wonderful aroma, and is a great way to sneak in a few extra servings of vegetables.



  • 3 eggs, lightly beaten
  • 1 1/2 cups sugar
  • 1 cup canned pumpkin
  • 1/2 cup butter, melted
  • 1/2 cup plain Greek yogurt
  • 1 tablespoon vanilla extract
  • 1 cup whole wheat flour
  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 teaspoons pumpkin pie spice
  • 1 cup shredded zucchini
  • 1 cup chopped walnuts (optional)
  • 1 cup semisweet chocolate chips (optional)



In a large bowl, whisk together eggs and sugar. Add pumpkin, butter, yogurt and vanilla. Combine dry ingredients in a separate bowl; gradually add to pumpkin mixture and stir until just combined (batter will be lumpy). Stir in zucchini, nuts and chocolate chips. Pour into two greased and floured 9-in. x 5-in. loaf pans. Bake at 350° for 45-50 minutes or until breads test done. Cool in pans 10 minutes. Remove to a wire rack.

Recipe adapted from Taste of Home.

Ask a Specialist: Do You Have Tips for Healthier Holiday Baking?

Answer by: Kathy Riggs, Utah State University Extension family and consumer sciences professor, Iron County

Healthy Holiday Baking           

Tasty aromas coming from the oven are very much a part of holiday traditions. Maybe it’s a special pie or quick bread, or perhaps cookies or muffins. Whatever it is, most folks plan on gaining a pound or two over the holidays because of these special foods. Though it’s difficult not to indulge, it’s possible to cut back on calories when baking holiday favorites. Consider these tips that will have little, if any, effect on flavor or texture.

* Use ingredient exchanges to lower fat content. Fruit puree, such as unsweetened applesauce or plain yogurt, can replace up to half the fat (shortening or butter) in a baked item. Instead of using frosting for cookies, brownies or cakes, substitute a sprinkling (using a sifter) of powdered/confectioner’s sugar over the top instead. This significantly cuts fat and extra calories.

* Increase whole grains in recipes. Admittedly, getting used to whole wheat flour in recipes can take time, not only because of the difference in flavor but also because the weight of the final product can be heavier and harder to digest. It is worth making the change to whole wheat and other grains that add fiber to recipes because of the health benefits. Start by replacing half the flour in a recipe. Another option is to use hard white wheat flour so color isn’t the first clue that something is different in the product.

* Reduce salt. Some baked goods can be very high in sodium. If a recipe calls for a teaspoon of salt, try using a scant teaspoon instead. Then, next time, reduce it even more to one-half teaspoon per recipe. We can condition our taste buds to be more sensitive to the taste of salt so that we can eventually use much less not only in baking but at the dinner table as well.

* Watch portion sizes. When preparing holiday foods to share with family and friends, consider offering smaller portions. Make cookies a bit smaller or offer only a few pieces of an item instead of an entire plate. Also consider using smaller dinner plates so that portion sizes are automatically reduced as people try to squeeze a little of everything onto the plate.

* Reduce sugar. While candy making depends on correct amounts of sugar and other ingredients to turn out properly, there is some freedom in exchanging and reducing amounts of sugar in baking. By using one-fourth cup less sugar per each cup in a recipe, the carbohydrates and calories are reduced. If you are tempted to substitute white granulated sugar with a more “healthy” sweetener such as honey, agave nectar or maple syrup, note that these sweeteners still add carbohydrates to the recipe although they are easier to digest and are more natural.

* Indulging in foods that are high in fat, sugar, sodium and refined flour for a few days is not an act of diet treason. Those with dietary diseases such as diabetes do, however, need to be mindful of their limitations. Otherwise, enjoy the holidays and try to remain active to burn off extra calories. Make it a goal to implement one or more of the above tips this month, and try to avoid overeating meal after meal the entire month. Overall, be smart, be in control and be sensible when it comes to baking and eating this holiday season.

kathleen-riggsKathleen Riggs is the Utah State University Extension family and consumer sciences professor for Iron County. She loves yard/garden work, where  her favorite tasks are weeding and mowing the lawn. Her favorite appliance is the microwave oven, and her specialty is microwave caramels. She loves family time and occasions that bring everyone together from near or far.