Living Well By Pamela Redwine

By Madison | May 14, 2024 |

May Create Club: The Create Club met in May and enjoyed making several different magnets to hang on refrigerators. The Project was led by Shay Lloyd and those who attended were: (back) Shay Lloyd, Mary Willard, Elsie Harrison, Lura Besinger, and Danny Lloyd (front) ______________________, Mary Fuquay, Georgia Wilkerson, and Jo Davis.

Healthy You Exercise Class will meet every Wednesday at the Extension Office. Join us for up to 30 minutes of physical activity. If you come, make sure to wear comfortable, cool clothes, good tennis shoes and bring some water to drink. Looped with Love Crochet MHV Club will meet on Thursday, May 16, at 10 a.m. at the Extension office. 4-H Cooking Kit for May – It’s time to sign up for the May Cooking kit. Or, if you would like, you can sign up for the rest of the Quarter which will cover May & June’s Kits. The Kit is $10 per month or $20 for the May and June. If possible, please write a check made out to Yalobusha County 4-H. The kit contains a recipe, all of the ingredients you will need to complete the recipe, a kitchen tool, educational information about the featured food and an activity evaluation. The deadline to register is Friday, May 10th and the pickup date is Thursday, May 16th. Sewing For Service will meet on Monday, May 20 at 9 a.m. We will continue making pillowcases for Blair Batson Children’s Hospital. The next ServSafe Class & Exam will be Thursday, June 27th at the Extension office. The cost to register is $150 and the deadline to register and pay fees is May 24, 2024. ServSafe Online Exams are set up on an individual basis. If you need to schedule an online exam (this includes no class instruction) please contact the Extension office at 662.675.2730 or email [email protected] to find out how to get registered. Mississippi State is an equal opportunity institution. Discrimination in university employment, programs or activities based on race, color, ethnicity, sex, pregnancy, religion, national origin, disability, age, sexual orientation, genetic information, status as a U.S. Veteran, or another status protected by applicable law is prohibited. Questions about equal opportunity programs or compliance should be directed to the Office of Compliance and Integrity, 56 Morgan Avenue, P.O. 6044, Mississippi State, MS 39762, (662)325-5839. Building Higher Fiber Salads Creating a high-fiber salad is easy and delicious! Here are some of the highest fiber salad ingredients you can include: 1. Leafy Greens: Start with a base of dark leafy greens like spinach, kale, arugula, or mixed salad greens. These are low in calories and high in fiber. 2. Vegetables: Load up your salad with fiber-rich vegetables such as: – Bell peppers – Tomatoes – Carrots – Broccoli and cauliflower – Radishes – Zucchini – Cabbage 3. Legumes and Beans: Add cooked beans or legumes for an extra boost of fiber and protein. Popular salad options include: – Chickpeas – Black beans – Kidney beans – Lentils – Edamame 4. Whole Grains: Incorporate cooked whole grains into your salad for added texture and fiber. Options include: – Quinoa – Brown rice – Farro – Bulgur – Wheat berries 5. Seeds and Nuts: Sprinkle seeds and nuts on top of your salad to add crunch, flavor, and additional fiber. Try: – Chia seeds – Flaxseeds – Sunflower seeds – Pumpkin seeds – Almonds – Walnuts – Pecans 6. Fruits: While fruits are not typically associated with salads, adding some can bring a sweet and refreshing touch while contributing fiber. Consider: – Berries (strawberries, blueberries, raspberries) – Apple or pear slices – Dried fruits – Grapes – Orange segments – Avocado By combining many of these ingredients, you can create a variety of delicious and nutritious salad packed with fiber to support your digestive health and overall well-being. Black Bean Taco Salad INGREDIENTS • 2 small corn tortillas • 1/4 cup black beans, drained and heated • 1 tablespoon shredded Jack cheese • 1 tomato, cored and diced • 1 cup lettuce, rinsed and sliced • 1 tablespoon diced red onion • 1 tablespoon nonfat plain yogurt • 1 tablespoon guacamole INSTRUCTIONS 1. Place the heated beans on the tortillas followed by the cheese and heat in the microwave for 30 seconds or until the cheese just melts. 2. Top with the rest of the ingredients as pictured. 3. Add a little dressing or oil and vinegar to the lettuce. 4. Enjoy! Chef’s Tips: Mashed avocado makes a great stand-in for guacamole if you don’t have time to make it or can’t find it prepared. Serves 1. Each 2 cup serving: 168 calories, 6 g fat, 2 g saturated fat, 9 mg cholesterol, 0 mg trans fat, 90 mg sodium, 21 g carbohydrates, 7 g fiber, 6 g sugar, 9 g protein. Article Source: https://www.foodandhealth.com/newsletters-archive/may-2024-newsletter-and-toolkit Pamela S. Redwine Extension Agent IV/ County Coordinator, Yalobusha County Mississippi State University Extension Mailing Address: PO Box 610, Coffeeville, MS 38922 Physical Address: 18025 Hwy 7 Coffeeville 662.675.2730 (Office) 662.769.2981 (Mobile) [email protected] (email) Find us on Social Media! Facebook: Yalobusha County Extension Office Facebook: Yalobusha County 4-H Instagram: yalobushaco_msuext

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