Try these DIY cleaning products to get your home sparkling clean this spring.

As spring approaches, our thoughts are turned to…spring cleaning!  We’ve been cooped up in our houses all winter and we’re ready to see the shine of clean walls, windows, and floors!  But with the plethora of products available, it is difficult to decide on which ones to choose and which ones we can afford!  So the answer is…homemade cleaning solutions. Now is a great time to revive an article written by Carolyn Washburn, a USU professor from Washington County.  Thanks to her list of homemade cleaning products, we can have products that are less expensive, less toxic, and are safe and effective.

Some of the basic supplies needed include baking soda, vinegar, lemon juice, borax, cornstarch and salt.  Here are a few of her recipes:

Four recipes for general cleaning:

• 1 tablespoon ammonia, 1 tablespoon liquid detergent, 2 cups water.
• 1 cup vinegar, 1 gallon water.
• 2 tablespoons vinegar, 1 teaspoon borax, hot water.
• ½ cup ammonia, ¼ cup vinegar, ¼ cup baking soda, 1 gallon water

Five recipes for cleaning windows:

• ½ cup vinegar and 1 gallon water (2 tablespoons to 1 quart).
• ½ cup ammonia and 1 gallon water.
• 1 tablespoon ammonia, 1 tablespoon vinegar, 1 quart water.
• 3 tablespoons denatured alcohol, 1 quart water.
• 3 tablespoons dish detergent and 1 tablespoon “Jet Dry” in ½ pail of water for outdoor windows.

Other cleaning solutions she suggests include:

Baking Soda

Baking soda neutralizes acid-based odors in water and absorbs odors from the air. Sprinkled on a damp sponge or cloth, baking soda can be used as a gentle, non-abrasive cleanser for kitchen countertops, sinks, bathtubs, ovens and fiberglass. For laundry, add up to a cup per load to eliminate perspiration odors and neutralize the smell of chemicals. It is also a useful air freshener and carpet deodorizer.

Vinegar and Lemon Juice

White vinegar and lemon juice are acidic and neutralize alkaline substances such as scale from hard water. They are natural cleaning products as well as disinfectants and deodorizers. Acids dissolve gummy buildup, eat away tarnish and remove dirt from wood surfaces. Vinegar can be used as a softener in laundry cleaning. Lemon juice can be mixed with vinegar and baking soda to make a cleaning paste.

Borax

Borax is a natural cleaner and bleach. It can boost other cleaning products, but be cautious when using it since it can cause skin, eye and respiratory irritation. Don’t use borax around food, keep it out of the reach of children and pets and be sure to rinse it out of clothes and off surfaces.

Cornstarch

Cornstarch can be used to clean windows, polish furniture and clean carpets. As a window cleaner, use it with water, vinegar and ammonia. To use on stains and to polish, use a mixture of water and cornstarch. Sprinkle on carpets to remove stains and odors.

Salt

Salt as a cleaner is one way to be a little “greener” at home. It is inexpensive, does not harm the environment and is readily available. Salt mixtures can remove yellowing, clean tarnish, remove lipstick, get rid of mold and can work as a drain cleaner.

Soap vs. Detergent

Liquid dish soaps and detergents are necessary for cutting grease, but they are not the same thing. Soap is made from fats and lye. Detergents are synthetic materials. Unlike soap, detergents are designed specifically so they don’t react with hard water minerals and cause soap scum. If you have hard water, buy a biodegradable detergent without perfumes. If you have soft water, you can use liquid soap.

Ammonia and Denatured Alcohol

Additional cleaning products are ammonia and denatured alcohol. Be careful not to mix ammonia with a bleach product, as it can produce a harmful gas. These toxic products need to be stored carefully and used in well-ventilated areas. Be sure to keep all homemade formulas labeled and out of the reach of children.

Happy Cleaning!

Learn more about homemade cleaning products: https://extension.usu.edu/admin/files/uploads/mpp-2009-04-01-s-004.pdf

If you like the sweet and tangy flavor of pomegranates, now is the time to incorporate them into you menu plan, because they are in season through November. Read on to learn some of the nutritional benefits of pomegranates, and for a few recipes to try while they are in season.

As fall arrives we can enjoy the sweet, tart, juicy taste of pomegranates. These native
Mediterranean and Middle Eastern fruits used on anything from salads to desserts are an excellent source of the phytochemcials, making them one of the best antioxidants. The
edible seeds of these yellow-orange to a deep red colored fruits have a citrus flavor and
make a delicious juice.
The last few years, the health value of the pomegranate has been under study. Research
is now showing us that the pomegranates may be one of the best antioxidant fruits that
can fight cancer, slow down the aging process, increase heart health and help with
Alzheimer’s disease. True, not all the research is in, but several studies from UCLA and
USDA indicate that pomegranates are a major stabilizer of cancer. The naturally
occurring antioxidants in this fruit fight the free radicals that do promote disease.
One average pomegranate contains about 100 calories and 25 grams of sugar. They are
also a good source of potassium.
Opening a pomegranate can be messy; however, if you cut the blossom end off and score
through the skin marking the fruit in quarters, you can submerge the pomegranate in ice
cold water and rub the seeds off the skins. The skin will float to the top, the seeds to the
bottom and then drain off the fruit.
To store pomegranates, keep at room temperature for a week, refrigerate in an air tight
bag for up to 3 months, or freeze the seeds for 6 months to a year.
Most pomegranates are imported into Utah markets and grocery stores from California
and Arizona; however two varieties are produced in Washington County, Utah. The light
pink seeded Dixie Sweet is native to the Southern Utah warm climate with soft and sweet
seeds. Other southern Utah-grown pomegranates and those imported may have darker
and harder seeds. If you have an opportunity to travel to southern Utah, take the time to
consume these locally grown fruits. No matter where you consume them, a pomegranate
could be one of the best foods you can give your health. The harvesting time for
pomegranates is October through November; you will find them in most Utah grocery
stores during October into December. Pomegranates are a treat, enjoyable as a salsa, in
salads, with main dishes, as jelly and syrups, or just by the hand full, so eat up and enjoy.

Pomegranate Salsa

• 1 pomegranate, seeded
• 2 oranges, peeled and cut into small pieces
• 1 bunch cilantro
• 1 Chile jalapeño, chopped
• 1 tomato, diced
• ½ tsp ground cumin
• 1-2 Tbsp lime juice

Score, and break pomegranate apart in ice water. Drain the pomegranate seeds. Add all
ingredients and chill for 2 hours before serving.

Pomegranate Jelly

• 3 1/2 cups pomegranate juice, fresh, frozen and thawed, or bottled
• 1/4 cup lemon juice
• 1 package (2 ounces) powdered pectin
• 4 1/2 cups sugar

Combine pomegranate juice, lemon juice, and pectin in a 4 or 5-quart pot. Bring to a boil
over medium-high heat, stirring constantly. Stir in sugar until well blended; return to a
boil and continue boiling, uncovered, and stirring occasionally, for 2 minutes. Remove
jelly from heat immediately.

Process in hot water bath 15 minutes. Cool for 24 hours and then remove the ring before
storing on the shelf.

This article was written by Carolyn Washburn, retired Utah State University Extension associate professor,

Want to build up your family’s emergency supplies, but not sure where to start? A great first step is to store water. Find out how to get started here!

The human body is made up of 65 percent water, and it is necessary for our existence. Water helps our blood flow, carries oxygen and nutrients to our cells, flushes waste products from our body and even cushions our tissues and joints. It is also a critical component in food digestion. Water is fundamental for our daily life.

Providing for our water needs in the event of a disaster becomes a top priority, as water may have been interrupted or contaminated. Each person will need at least 1 gallon of water per day. For home storage, you should have at least a 2-week supply of water available for each person for drinking and sanitation. Water should be stored in food-grade containers such as glass jars, metal or plastic containers. Previously used juice and milk containers are not acceptable, as food proteins are difficult to remove, and the grade of plastic might not be adequate.

Treatments may be necessary if water is from a non-sterile source. Suggested methods are:

•    Heat treatment-boil water 5-10 minutes. Use water bath processing for glass jars. 
•    Chemical treatment– Unscented Chlorine Treatment –8 drops per gallons (less than 1/8 tsp), or 2 drops per quart. Let stand for 30 minutes. For cloudy water, use 24 drops per 2 gallons (4 drops per quart). If still cloudy, repeat, let stand 15 minutes, and dispose if still cloudy. Water should have a slight bleach odor. If not, repeat and wait another 15 minutes. The treated water can then be made palatable by pouring it between clean containers several times. 

  Nearly all available liquid chlorine bleach is now concentrated. Amounts that are required for treatment are less than in previous years. Beware of expiration dates. If the bottle of bleach is older than 4 months, it should not be used as a water purifying agent. Bleach will dissipate after 1 year.

•      Other forms of treatment are iodine, water purification tablets, distillation and filtration. The CDC (Centers for Disease Control) has recently approved the use of colloidal silver in low doses for maintaining microbiological quality of stored water.  

Additional emergency sources of water may be:  Potable water from pipes, water heater, ice cube trays and beverages. Do not use water from swimming pools, toilet tanks or waterbeds for drinking. Chemicals have been added to these, making them unsafe.

When potable (drinkable) water is properly disinfected and stored in ideal conditions, it should have an indefinite shelf life.  To maintain the optimum quality, water should be rotated every 6 months.    

Water storage is the first important step to preparedness. It is cost effective and something you can do today. Begin by storing in small containers, then work toward the 50-gallon barrels.  These should not be stored on the dirt or direct concrete, as they will absorb orders. Containers that are filled from the tap (city water) will not need treatments.  

This article was written by Carolyn Washburn, USU Professor

There is something you can do to help protect your children from bullying: help them to strengthen their self-esteem. 

No one wants to have their children bullied, yet one out of every four youth report that they have been.  More than 160,000 U.S. students stay home from school each day for fear of being bullied.  Bullying is often listed as a major cause of depression and suicide.

How do parents combat this behavior of threats, spreading rumors, verbal and physical attacks, and cyber bullying?  One approach is to make sure you are building strong self-esteem and values in your children.  Teach them to respect themselves and other; spend time talking and listening to them; encourage them to find good community support programs and activities such as 4-H community programs.  If you are interested in finding additional things to help youth build self-esteem, visit search-institute.org and learn about their developmental assets.  Search Institute can provide many ideas and resources that can help in building strong resilient youth.

Self-esteem is built by experiences, relationships, and how people feel about themselves.  Successful experiences and overcoming non-successful experiences builds positive self-worth.  These words:  self-esteem, self-worth, self-respect are what we believe about ourselves.  At times, they may fluctuate with our life experiences, but rebuilding is important for happiness and success.  Strong communities have strong families and strong youth.  Strong youth have good self-esteem.  It is important!

This article was written by Carolyn Washburn, Utah State University Extension family and consumer sciences agent, Washington County

Find out more at www.stopbullying.gov

Its citrus season! Grab some oranges, grapefruit, lemons or limes the next time you’re at the grocery store and give yourself a health boost for the new year. Read up on the amazing health benefits of citrus fruits in today’s post.

You may have noticed the abundance of citrus fruits in stores this time of year. The prime harvest time for most citrus fruits is in the late fall and early winter months. Fruits have been consumed for thousands of years and the health benefits of these foods are continually showing that eating a piece of fruit is a wise lifestyle choice. Now is the peak time for enjoying plenty of these healthful foods.

Health Benefits

Citrus fruits can have a positive effect on your life. They are full of vitamin C that is needed to maintain a strong immune system and they help protect against scurvy. They promote heart health and reduce the risk of some chronic diseases. Citrus fruits can help in cancer prevention and are also useful in diabetes sugar level control. Citrus fruit skin is high in essential oils that are removed to be used in flavorings or as fragrant essences in aromatherapy oils, cosmetics and soaps. Even the acidity of lemons is a good remedy for the alkaline bee sting, and a few drops of a lime are squeezed by martial artists into the corner of their eyes to help their vision. Other important nutrients found in citrus fruits are fiber, folate, lypocene, potassium, Vitamin B6, polynutrients and more.

The color of the fruit is very important. Each color provides different nutrients that our bodies need. It is important to include a variety of colors every day for these important nutrients. Consider this information.

• Red contains antioxidants that help fight heart disease, cholesterol and some cancers.  
• Green provides phytochemicals to help protect eyes and prevent cancerous tumors. Greens have essential vitamins including folate, minerals and fiber.
• Orange and yellow contain beta-carotene that is essential for a good immune system. It is rich in Vitamin C, folate and Vitamin A.  
• Blue and purple provide phytochemicals which are antioxidants for the body that protect against cancer and disease.  The blue and purple also provide Vitamin C, folic acid and fiber.
• White provides allicin, sulfaforaphanes, polyphenols and hytochemicals that help in fighting cancers, lowering blood pressure and cholesterol.

Citrus on Display

Citrus fruits are also objects of beauty and decor. A bowl of fresh fruits as a centerpiece can brighten the day while also reminding you that selecting a piece of fruit instead of candy or a cookie for a snack is a wise choice. It is an excellent idea to keep fresh fruit within reach to encourage daily consumption. The food guide pyramid recommends that you have at least four servings of fruit a day. This may be in the form of juice, fresh, canned and dried fruits.

Increase Your Daily Intake

There are many ways to increase fruits in your daily diet. Add oranges and lemons to water and allow infusing overnight. Add fresh lemons and limes to drinks. Eat half a grapefruit every morning for breakfast. Have a citrus snack every day. Prepare salads using citrus fruit with lettuce and spinach. Top meal entrees with a fruit sauce.

Preserving Citrus

As the peak fruit season begins to level off, you may want to try home canning your own grapefruits and oranges. This simple and fast process provides you with home canned fruit that makes a wonderful breakfast fruit mix and prevents the waste of fruits.  Begin by selecting firm, sweet fruit (grapefruits and oranges). Peel and remove the white tissue from the fruit. Break the fruit into sections and fill jars with the fruit. Next, fill the jars with water or hot syrup, according to your taste. Water works well, but a light syrup of 1 cup sugar to 4 cups of water provides an enriched flavor. Pour the liquid over the fruit in the jars leaving one-half inch headspace. Apply the lids and rings and process pints or quarts in water for 15 minutes for an elevation of 2,000 to 4,000 feet (adjustments will need to be made for other elevations). Further information can be found in the Blue Ball book or from your county Extension office.

This article was written by Carolyn Washburn, Utah State University Extension family and consumer sciences agent, Washington County

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

Holidays are a fun but hectic time. By amending your eggnog recipes for safety, you’ll have one less thing to worry about.

Since the early 1800s, eggnog has been considered a social Christmas drink that adds to the festivities of the season. To many, it brings back fond memories of Christmases by the firelight, real Christmas trees and the grandest of holiday meals.

Although your traditional eggnog recipe may be a family favorite, if the recipe includes raw eggs, it is recommended that you alter it. Eating raw eggs can not only be dangerous, but deadly, since they may contain the bacterium salmonella, which can cause food-borne illness. Anyone can fall victim to food-borne illnesses, but some people are at a higher risk, including infants, young children, pregnant women, older adults and individuals with weakened immune systems who suffer from chronic illnesses, such as HIV, liver disease, diabetes or cancer.

Be aware that refrigerated eggs with clean shells that don’t have cracks can still be contaminated with salmonella bacteria. To safely make holiday eggnog, use one of the following substitutions:

1.) In place of raw eggs, use an equivalent amount of pasteurized (frozen or refrigerated) egg product that has never been opened. Because of the risk of bacterial contamination after opening, any leftover egg product should be used only in cooked products.

2.) Use cooked eggs in your eggnog recipe. Combine raw eggs with half of the milk and sugar in a 4-quart double boiler. Cook and stir over medium heat, approximately 10-15 minutes, until the mixture coats a metal spoon and the temperature reaches 160 F. Continue preparing your recipe as directed.

3.) If a recipe calls for folding raw, beaten egg whites into the eggnog, use pasteurized eggs. It has not been proven that raw egg whites are free of salmonella bacteria.

4.) Use commercially prepared eggnog, which contains pasteurized eggs and does not need to be cooked.

5.) Try the safe recipe below:

Holiday Eggnog Recipe

5 cups skim milk

3/4 cup sugar

1 cup pasteurized, refrigerated egg product
or 1 cup pasteurized frozen egg product (thawed in the refrigerator)
or 4 eggs

12-ounce can evaporated skim milk

2 teaspoons vanilla extract

1/4 teaspoon rum extract (optional)

1 pint low-fat frozen vanilla yogurt, softened

Ground nutmeg to taste

1. In a 4-quart double boiler, combine milk, sugar and egg product (or eggs).
   2.  Cook and stir over medium heat, approximately 10-15 minutes, until the mixture coats a metal spoon and the temperature reaches 160 F. Remove from heat.
   3.  Stir in the evaporated skim milk, vanilla extract and rum extract (if desired). Cover and chill 4-24 hours in the refrigerator.
2. To serve, place softened frozen yogurt in a punch bowl. Gradually whisk in chilled eggnog mixture until smooth. Sprinkle with nutmeg to taste.

NOTE: If using eggs, follow recipe steps 1, 2, 3 and 4. If using pasteurized egg product, follow steps 1, 3 and 4 only.

Adding alcohol will inhibit bacterial growth, but it cannot be relied upon to kill bacteria. Once alcohol is diluted, it no longer effectively kills bacteria. You will still need to use pasteurized eggs. Keep in mind that simmering eggnog over heat will remove the alcohol.

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

Have 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

Need more calcium in your diet? You don’t have to get it from a glass of milk— try our Green Eggs and Ham for a calcium boost!

A favorite Dr. Seuss story, “I Do Not Like Green Eggs and Ham,” has a great ending with Sam I Am deciding that he does like green eggs and ham.  You may also find that green eggs and ham can be a great addition to your health.

Calcium, the most abundant mineral in the body is an important component to daily health.  Although it is an essential mineral for our bodies, the majority of Americans do not take in enough calcium for their body’s daily use. Calcium is a key factor in maintaining good health. It is essential for building and maintaining bones and teeth, for keeping a regular heart beat and reduced blood pressure, for the transmission of nerve impulses and muscle contraction and the maintenance of cell membranes. New research shows that calcium can protect against colon cancer. Adequate calcium intake may reduce your overall risk of colon cancer and suppress the growth of polyps that can lead to cancer.

Most Americans realize that calcium builds strong bones and helps in keeping them strong later in life to prevent osteoporosis.  Yet most Americans only consume half of the daily amount of calcium they need from their diet.

Calcium is excreted every day through sweat and body waste.  To prevent bones from taking calcium from the blood and body, replenish your body daily with foods rich in calcium and vitamin D.  Such foods high in calcium are dairy products, kale, almonds, sardines and canned salmon with bones, oranges, broccoli and sweet potatoes.  If you do not get enough calcium from the foods you eat, change your diet or take calcium and vitamin D supplements. Your body needs vitamin D to help absorb calcium. Vitamin D comes from the ultraviolent sun rays and from fortified foods such as eggs, liver, oysters and fish.

The best ways to increase calcium are with increased dairy products (3-4 servings a day), additional dark green vegetables and foods with added calcium.  

As we age, our metabolism and ability to absorb nutrients decreases. It is critical that we increase the amount of calcium we intake daily.  Women over 50 and men over 65 need to consume 1,200-1,500 milligrams of calcium daily. Additional Vitamin D is also needed for absorption of calcium since many people do not get enough sun and skin no longer absorbs the vitamin D as it did in younger years.

Calcium intake is a global concern – especially in countries that do eat many dairy products.  New research being conducted by USDA Children’s Center is adding calcium to carrots and other veggies.  Watch for calcium-boosted carrots in the grocery store.

Now you can see how important it is to begin to like our “Green Eggs and Ham.”

Green Eggs and Ham

3 eggs
1 tablespoon all-purpose flour
2 tablespoon butter, melted
1 cup 2% reduced-fat cottage cheese
1 1/2 cups shredded sharp cheddar cheese
1/8 teaspoon hot pepper sauce, or to taste
1 cup spinach leaves, loosely packed
12 thin slices ham

Instructions

1. Preheat oven to 350F. Prepare muffin tins.
2. Combine eggs, flour, butter, cottage cheese, cheddar and hot sauce in a food processor or blender. Process until well blended. Add spinach and pulse briefly. Do not over-process; green flecks should be visible.
3. Line muffin tins with ham slices, pressing down with fingertips. Pour about 1/3 cup egg mixture into each tin.
4. Bake 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Serves 8-12 people                      I 

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

Charlemagne, Emperor of Rome, known for his good health, said, “An herb is the friend of physicians and the praise of cooks.” Try these tips for using herbs as a healthy and flavorful alternative to fats, sugar and salt.

If you are trying to find ways to lower the amount of sugar, fat, and salt in your diet, you may find that herbs and spices are a good solution.

Using Herbs to Reduce Fat, Sugar and Salt

Fat, sugar and salt all add flavor to the foods we eat and enjoy.  They also add calories and cholesterol.  We can add flavor to many foods and decrease the fat, sugar and salt by using herbs and spices in many recipes.

One tablespoon of fat can equal 100 calories. A great substitute is to purchase fat-free salad dressing, margarine, yogurt, sour cream and cream cheese, then add flavorings of your choice with herbs such as thyme, rosemary or tarragon.  You will be surprised at the great flavor they provide without adding calories.

Herbs and spices can also reduce the amount of sugar you may need in foods.  Ginger, whether fresh or dried, is an excellent sweetener.  Keep a little ginger root in your freezer and grate off the desired amount when cooking.  Carrots, sweet potatoes and other foods combined with a little ginger root are sweet and tasty.

Herbs and spices can complement nearly all cooking.  Using them will help reduce the amount of salt your recipe may need.  You will find that you can flavor with the herb, then leave out some of the salt.

Experiment with spices and herbs in your sauces, vegetables, drinks or desserts.  Keep in mind that the amount you use and when you add it to your ingredients will depend on if you are using fresh or dried herbs.  If using fresh herbs, you will add three times the amount of dried.  Dried herbs are added at the beginning of cooking, and fresh herbs are added at the end of the cooking time.  Store fresh herbs in the refrigerator and dried herbs in the cupboard out of direct sunlight.  If you add a little too much seasoning when cooking, throw in a piece of potato and let it absorb the extra flavor.  Remove before serving.

These herbs are some that I wouldn’t want to be without.  They add flavor to many foods:

• Basil is absolutely essential for Italian cooking. I can’t imagine a summer without fresh pesto.
• Chives are prized for both their extensive cooking applications and their gorgeous silhouette in the garden.
• Cilantro is used liberally in Latin American cooking, and its cool flavor is one of my year-round favorites. I love pomegranate and cilantro salsa.
• Tall dill plants waving in the breeze are a welcome sight in any garden. The seeds and herb are used in all sorts of vegetable recipes and bottled pickles.
• Although mint has the tendency to take over wherever it is planted, the aromatic herb adds pizzazz to summertime lemonade, smoothies and is refreshing in teas and many recipes.
• Oregano is another Italian food staple, and it’s also wonderful in egg recipes such as omelets.
• Don’t just use the little sprigs of parsley as plate garnish: toss it into salads, soups and vegetable recipes.
• Rosemary grows wonderfully in St. George.  On the patio, it is sheltered from the winter cold and the summer heat. Once your taste buds have experienced fresh rosemary, they will go on strike if you serve the dried variety.
• Thyme, growing in a garden, has an enticing aroma. It’s also a favorite in fish recipes.

Try growing your favorite herbs in the yard, garden boxes, flower pots or even in the house.  They add beauty, flavor, aroma and are a wonderful conversation piece.

Minted Cucumber Salad

• 4 cucumbers, peeled, halved, seeded and sliced
• ½ cup fresh mint, chopped
• ¼ cup fresh parsley, chopped
• 1 orange rind, grated
• ½ cup olive oil
• 1 cup red wine vinegar
• ¼ cup sugar substitute

Toss cucumbers in bowl with mint, rind and parsley.  Whisk oil, vinegar and sugar substitute.  Pour over cucumbers and chill for 4 hours.

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