in Food & Nutrition Services
VOLUME 5, ISSUE 5, DECEMBER 2017 NEWSLETTER
Stay Healthy During the Holidays
- Pack your shopping cart with plenty of fresh vegetables including sweet potatoes, winter squash, broccoli, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad, fruit crisp or topping for the turkey.
- Substitute applesauce for oil, margarine or butter in muffins and breads such as banana bread. Try substituting a small amount at first, as the more you substitute the more the texture of the finished product changes.
- Choose reduced-fat or low-fat cheeses for salads and casseroles.
- Schedule time to exercise to ensure you're maintaining at least 3 days of physical activity per week.
- Stay hydrated! Keep your water bottle with you and aim at drinking at least 8, 8 oz. glasses per day.
- Relax! Don't over schedule yourself and try to take time to yourself.
If you are attending a dinner / party:
- Start your day with a small meal that includes whole grains, fruit, vegetables and protein. Eat a small meal or snack before the event so you aren't tempted to overeat.
- Don't rush to eat. Socialize and settle into the festivities before you eat.
- Savor foods you truly enjoy and pass up on those that don't really interest you.
- Move your socializing away from the buffet or appetizer trays. This will minimize the unconscious nibbling.
December Safety Tip
Napa Valley Glazed Salmon
Elegant and gourmet-delicious, this salmon recipe is ready in less than 30 minutes!
2 tablespoons honey
1 teaspoon dried thyme
2 teaspoons Dijon mustard
1 teaspoon finely grated lemon zest
1 teaspoon white pepper
1¼ pounds salmon, cut into 4 pieces
- Preheat oven to 350°F.
- Combine the honey, thyme, mustard, lemon zest and pepper in a small bowl. Arrange the salmon, with the skin side down, in a shallow roasting pan lined with cooking foil. Using the back of a spoon, spread the honey mixture to coat the top of each fillet.
- Bake, uncovered, for 20 minutes, or until the internal temperature reaches 145°F and flesh is opaque and flakes with a fork.
- Extra Serving Suggestion: Slice leftover salmon and place on top of a bed of mixed greens and chopped tomatoes for an easy lunch or dinner.
- Variation: Substitute your favorite dried or fresh herb for the thyme — or combine several.
- Tip: To store fresh fish a day or two after purchase, rinse and place in a bag with ice. Pour off melted ice and replace with more ice chunks.
- Nutrition Nugget: The white droplets accumulating on the top of salmon are rich in omega-3s, and so is the gray-colored meat right next to the skin. Enjoy both to reap the most omega-3s.
Serving size: 3 ounces
Calories: 270; Total fat: 11g; Saturated fat: 1.5g; Cholesterol: 90mg; Sodium: 135mg; Total carbohydrate: 10g; Dietary fiber: 0g; Protein: 32g
- DECEMBER 13TH & 14TH: Early Dismissal, Secondary Schools
- DECEMBER 15: Early Dismissal, All Schools
- DECEMBER 18 - JANUARY 1: Christmas/New Year's Break
- JANUARY 2ND: Planning Day / Student Holiday
- JANUARY 3RD: Food & Nutrition Services Inservice Day / Student Holiday
- JANUARY 4TH: Students return to school
- JANUARY 15: Martin Luther King Day Holiday