Lucky Lime Pie

Lucky Lime Pie

In honor of National Pie Day, I whipped up a creamy lime pie from the recipe archives of my co-worker Becky Low. I love citrus flavors and key lime pie is one of my favorites. Normally I favor traditional recipes, but this pie was intriguing – it has great, traditional lime flavor but adds in the creaminess of a cheesecake, and it is DELICIOUS!

Lucky Lime Pie

This pie is easy to make. It starts with lime jello, lime zest and lime juice – all of which get mixed together and added to cream cheese and sweetened condensed milk. Then whipped cream is gently folded into the mixture. At this point you have a light green cream which is poured into a pre-cooked pie crust and refridgerated for 2-3 hours. Don’t worry if the mixture feels to runny and seems like it might overflow from the pie crust… with a little cooling, it sets up beautifully and stays nice and tall without overflowing.

This pie makes about 10 rich servings, and stores well, covered in the fridge….if it lasts that long. Enjoy!

Lucky Lime Pie

Lucky Lime Pie

Ingredients

  • 1 package (3 oz) lime flavored Jello
  • 1/2 cup boiling water
  • 1/2 cup cold water
  • 1/2 cup fresh lime juice (2-3 fresh limes)
  • 1 tablespoon fresh lime zest
  • 1 can (14 oz) fat-free sweetened condensed milk (not evaporated)
  • 1 package (8 oz) fat-free cream cheese, softened
  • 1 cup whipping cream
  • 1 9-inch graham cracker crust

Method:

Dissolve Jello in 1/2 cup boiling water; stir until sugar is completely dissolved in Jello. Add 1/2 cup cold water to Jello, then remove 3/4 cup and set aside. Stir lime juice and zest into remaining Jello and set aside to cool and thicken, but do not allow it to set.

Pour the 3/4 cup reserved Jello into a flat, non-stick 9-inch cake pan, cover and refrigerate. This Jello may be used as a garnish later.

Beat softened cream cheese until smooth; add sweetened condensed milk (not evaporated milk) and stir to blend.

Whip cream until stiff peaks form.

Beat together cream cheese mixture and Jello-lime-juice-zest mixture (product should be thick and light – but not setup). Fold in whipped cream; spoon filling into prepared graham cracker crust. Refrigerate until set (2-3 hours).

Cut pie into 10 pieces. To garnish, use a small cookie cutter to cut shamrock or other fun shapes from set Jello and carefully place shapes on each slice of pie, add curls of lime zest, or thin slices of lime.

Lucky Lime Pie

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-Megan

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Keep the Cheese

Assorted Cheese 3

What are your New Years Resolutions? Are you trying to cut calories and lose weight? Well today is National Cheese Lovers Day, and I would definitely categorize myself as a cheese lover. For all my fellow lovers, I wanted to share some tricks to keep cheese in your diet, even if your resolutions have trimmed your calories a bit.

Now you may think that cheese is just too high in calories, but here are 3 ways you can enjoy cheese and a shrinking waist line together. Sound to good to be true?

Natural Cheese

First, if you are watching calories, you can opt for low-fat cheeses. Choose part-skim mozzarella, or reduced fat cheddar, swiss, or ricotta. These may be labeled as 2% or low-fat.

Second, try using sharper cheeses and use less. Cheeses that have been aged, develop a strong rich flavor, so a little goes a long way. Naturally aged cheeses like Parmesan, Asiago, or Gouda pack great flavor in small quantities.

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Finally, if lower fat or reduced amounts just don’t work for you, take joy that cheese can actually help you eat less. In a study by Brian Wansink at Cornell University’s Food and Brand Lab, children who snacked on veggies with cheese, ate fewer calories and were satisfied more quickly than children who ate other snack options. In addition to calcium, potassium, magnesium, phosphorus, and vitamin A, cheese provides protein and fat, two ingredients that boost satiety (make you feel satisfied sooner and full longer). So along with your fruits and veggies eat some cheese and enjoy the new year!

-Megan

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Loaded Potato Soup

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January is National Soup Month, which seems like the most appropriate month to me. With the cold snow all around, I want soup every night. To celebrate, I decided to share on of my families favorites.

The first time I had this soup, I was at my aunt house. We had just picked apples off her tree and walked inside to an incredible smell of bacon and potatoes. It was incredible and I had to get the recipe. This soup is pure comfort on cold nights, and my husband begs for it every winter.

I love this soup for it’s flavor, smells, and leftover-ability. It freezes perfectly and reheats well with a little added milk. We have even made it gluten free before for our friends with Celiacs. To make it gluten free, omit the flour and milk and add in extra potatoes and cream. Mash some of the potatoes to thicken the soup.

In the past I have tried to tweak the recipe to make it healthier, but it just needs that bacon grease flavor. So pull out the small bowls, and enjoy this hearty, delicious soup.

Processed with VSCOcam with s1 presetLoaded Potato Soup

Ingredients

  • 1 package (12 oz) bacon
  • 1 large onion, chopped
  • 4 cups chicken broth
  • 4 lbs baking potatoes
  • 1/4 cup butter
  • 3/8 cup flour
  • 4 cups milk
  • 2 tsp salt
  • 1 tsp pepper
  • 1 tsp garlic powder
  • 8 oz sour cream
  • 2 1/2 cups sharp cheddar cheese (shredded)

Method:

In a cast iron skillet, cook bacon over medium heat until well done. You want it crisp for chopping. Place cooked pieces on a plate with paper towels, layer with more paper towels and bacon as needed and press grease out. Crumble bacon ( I prefer to do this in a food processor) set aside. Reserve 1/4 cup bacon grease in skillet, add onions, and cook until transparent.

Meanwhile wash, peel, and chop potatoes. You are going to want to chop these small so they cook quicker. In a 6 quart Dutch oven, mix onions, broth, and potatoes. Bring to a boil, reduce heat, and cover. Cook about 20-30 minutes until potatoes are very tender.

In the skillet melt butter over low heat. Stir in flour to make a paste and cook 1 minute. Gradually stir in 2 cups of milk, salt, pepper, and garlic. Cook over medium heat, stirring constantly until thickened and bubbly.

Add to the potatoes, and stir until soup thickens. Add remaining milk to desired consistency. Stir in sour cream, half of the bacon, and 2 cups of cheese. Cook until cheese is melted. Top bowls with remaining bacon and cheese. Green onions are also nice if available. Enjoy!

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The only other picture I could get after spilling the soup. Opps!

Printer Friendly Loaded Potato Soup

-Megan

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Kicking Off FUTP60

FUTP 60 Screenshot- Learn More Button 3

 The first step to starting the FUTP60 program at your school, like in football, is to have the kickoff. 3 more schools here in Utah started the FUTP60 program at their schools and shared their kickoffs. 

Snow Horse Student Poster Contest

Snow Horse Student Poster Contest

Snow Horse Elementary Kickoff Poster Contest– Davis District

The Snow Horse Elementary Student Council hosted a Fuel Up to Play 60 Poster Contest as their Kick-Off event. We had about 20 entries from grades K-6. The student Council had a lot of fun judging the posters and announcing a winner from each grade. The posters were hung in the front entry of the school where all the students can see them. The plan is to have the posters up for 1 month.

Edgemont Elementary and BYU Breakfast Assembly

Edgemont Elementary and BYU Breakfast Assembly

Edgemont Elem – Provo District (1 photo)

Edgemont Elementary wanted to kick off the school’s Fuel Up To Play 60 involvement with an assembly but the principal would not approve any released time during school to do that.  The PE teacher and Cafeteria Manager worked together to plan a Breakfast Assembly and invited students to come an hour early to school to have breakfast and participate in the Fuel Up To Play 60 Alex Smith Assembly, which was put on by a group of BYU students and included a milk mustache contest (picture above).   Over 200 students attended to watch, with some of them bringing their own breakfast but most purchasing school breakfast!  The assembly focused on fueling up with healthy foods, especially at breakfast and gave the adults in the school got a chance to start working together to carry out the program.  The PE Teacher and Cafeteria Manager will continue to work together to choose a Healthy Eating and a Physical Activity play. 

FUTP60 Booth at the Spanish Fork High Club Rush Week

FUTP60 Booth at the Spanish Fork High Club Rush Week

Spanish Fork High Breakfast Club – Nebo District (1 photo in dropbox) 

The Fuel Up To Play 60 Program started at this school because of the interest of one student.  He started a Fuel Up To Play 60 Club and planned the kick-off himself, which was to set up a table at his school’s “Club Rush Week”.  He has recruited 12 students to join him, several of which are now FUTP60 Ambassadors.   A guidance counselor has agreed to be the program advisor, but has allowed the student to take the lead. Next thing these students are working on is reimbursable breakfast vending machine which would provide healthy breakfast options to their peers. We are excited to see many more great things come from this group.

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What Milk % Means

Teen with CerealWhy kind of milk do you buy? Why?

As a registered dietitian, I get to meet with clients and talk about their eating habits. When it comes to milk, some drink skim because they want to lose weight and are cutting calories any place they can. Others are unwilling to give up the taste of whole milk or want to continue to drink what their family always had. Many find themselves in the 1% range trying to balance taste with calories.

Food choices are personal and all the examples listed above of valid reasons for making your personal choice. However, for those fence sitters, it might be nice to know the difference, and the difference might be surprising!

Below is a chart with nutrition facts about the different percentages of milk. It might surprise you to know that whole milk is actually only 3.25% milk fat and 150 calories (less than a can of soda). Look at the different nutrient levels. They are pretty similar in many cases.

The Numbers (per 8oz serving):

Fat Percentage Fat Free/Skim – 0% Low Fat 1% Reduced Fat 2% Whole 3.25%
Calories 91 105 125 150
Total Fat 0.61 2.3 4.7 8
Protein (g) 8.75 8.5 8.5 7.7
Carbohydrates (g) 12 12 12 12
Calcium (mg) 316 314 314 276
Vitmin D (IU) 120 98 98 124
Potassium (mg) 419 397 397 322
Cholesterol (mg) 5 10 20 24

Overall skim milk tends to have slightly higher potassium, calcium, and protein. These higher amounts are because the higher fat in 1%, 2%, and whole milk displaces the nutrients in an 8 oz. volume.  Whole milk is lower in those nutrients, but higher in fat, which is also a important nutrient. In the past we (health professionals) have turned people away from fat, however emerging research is showing possible benefits to dairy fat.

I used to buy skim milk because it was the lowest in fat and calories, but I didn’t love the flavor. Then when I realized 1% was only 15 more calories, I switched. Occasionally, I opt for the rich flavor of whole milk, and I have a colleague who is a dietitian who has made the complete switch to whole milk. No matter which you chose to drink, rest assured that you are getting a high quality nutritious product, so drink up!

-Megan

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DIY Instant Oatmeal


DIY Instant Oatmeal

DIY Instant Oatmeal

Are you are wanting to lose weight, eat healthy, or just manage time better in 2015? DIY Instant Oatmeal can help! January is Oatmeal Month, and since oatmeal is one of my favorite breakfasts I wanted to share some of my favorite combinations with you. Growing up, oatmeal meant blah – thick cereal that needed lots of brown sugar. I didn’t hate it, but I liked cold cereal better. I fell in love with oatmeal in college when I had a friend introduce me to PB, chocolate oatmeal. It was like eating cookies for breakfast; who wouldn’t love that! Since, I have put together many combinations with fruits, nuts, and other mix-ins for fun, healthy breakfasts.

Oatmeal on the stove can be time consuming, especially if you are washing or cutting fruit as well. Dry oatmeal is quick, shelf stable, and customizable. You can make a bunch one day and have breakfast for weeks.

The recipe is basic – just 1/3 cup quick oats, 1 tsp brown sugar, and 2-3 Tbsp of  your favorite mix-ins. Simply add 2/3 cup milk and leave the in fridge overnight or pop in the microwave for 3 minutes and breakfast is ready. You may be used to using water for oatmeal, so why am I saying to use milk? Simple. Not only does it taste better (a bit thicker and creamier) but milk delivers protein. Oats + milk are a powerhouse combination: Oats + Milk = Protein + Fiber + 9 Key Nutrients

NDC MilkPEP Quaker_oat milk infographic_FINAL

Mix-Ins

Processed with VSCOcam with s1 preset Processed with VSCOcam with s1 preset Processed with VSCOcam with s1 presetYou can use any combination you would like. Feel free to try different fruits, spices, nuts, marshmallows…anything! Just remember it needs to be shelf stable so nothing that needs refrigeration (or add it just before cooking).  Below are a list of a few I like.

  • Sweet Raisin Nut- 1 Tbsp raisins, 1 Tbsp almonds, sprinkle of cinnamon
  • Peanut Butter S’more- 1 tsp powered peanut butter (found with regular at the grocery store), 1 Tbsp milk chocolate chips, 1 Tbsp marshmallows
  • Strawberry Banana- 1 Tbsp freeze dried strawberries, 1 Tbsp freeze dried bananas, sprinkle cinnamon
  • Tropical- 1 Tbsp coconut, 1 Tbsp dried pineapple, 1 Tbsp, macadamias
  • Chocolate Cherry- 1 Tbsp dried cherries, 1 Tbsp milk chocolate chips
  • Blueberry Almond- 1 Tbsp dried blueberries, 1 Tbsp slivered almonds, sprinkle cinnamon
  • Apricot Blueberry- 1 Tbsp dried apricot chopped, 1 Tbsp dried blueberries
  • Other Ideas: Chocolate covered strawberry, sugar and spice, cranberry pistachio, blueberry coconut, banana walnut, peanut butter banana, blueberry cashew, apricot ginger, apple cinnamon, peach raspberry. The options are endless!

DIY Instant Oatmeal

Basic Oatmeal (1 serving)

  • 1/3 c. quick oats
  • 1 tsp brown sugar
  • 2-3 Tbsp mix-ins
  • Sprinkle of spices (optional)
  • 2/3 cup milk ( added when ready to eat)

Method:

Measure out dry ingredients into small sealable container (could be jars, plastic containers, or Ziploc baggies) Store until ready to use. To make, add 2/3 cup milk and microwave 3 minutes or leave in the fridge overnight. Enjoy!

Printer Friendly: DIY Instant Oatmeal

-Megan

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Our 12 Cows of Christmas

Over the last 12 days we have been featuring cows from all around Utah on Instagram. In case you missed our 12 Cows of Christmas, we wanted to share these cow cuties again.

Day 1: Mini Oreo. A new member of the Otten Family Farm

Dutch belted

Day 2: Baby Cow Kisses!

Circle B-496

Day 3: The Font Seat Calf

front seat calf

 Day 4: 6 year old Tilly is Branden Anderson’s favorite show cow.

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Day 5: Baby Show Calf

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Day 6: Trent Brown’s attention seeking best friend.

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Day 7: Rosie, the matriarch of the Dutch Belted herd at Barex.

Rosie

Day 8: Snug as a bug calf from Katharine Nye

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Day 9: The Cuddle Cow from Lacey Papageorge

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Day 10: Megan’s love at first sight

Megan and Baby Cow

Day 11: Matt Leak’s Christmas Cow
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Day 12: Two little dolls give two gifts of milk to two little babies at the Munk Farm

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Merry Christmas!

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