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ISSUE 84 - December 2024

Extending Knowledge Changing Lives

Growing Together:

Food, Family and Friends


This month we explore fun activities such as making an indoor fairy garden. We show how to create recipes with what you have on hand in your pantry or maybe some holiday leftovers in your refrigerator. 

Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist

Kim Bushaw, M.S., Family Science Specialist (former)

EAT

The holiday season is a fun time to introduce your family to family heritage recipes. Sometimes the treats can be high in fat, sodium or sugar, so be sure to watch your portions. See the NDSU Extension publication “Now You’re Cookin’: Recipe Makeovers!” to learn how to make recipes more healthful and still delicious.


  • Consider trying a new cultural recipe, such as fried rice with eggs, vegetables, meat, poultry or seafood. This recipe allows you to use ingredients you have on hand. Ask your children to help you create a new family favorite recipe, such as fried rice in just seven steps. 

Create Your Own Fried Rice


1.     Choose one leftover grain, such as 2 cups of cooked rice or quinoa. If you do not have leftover rice, cook and cool rice so the rice retains its shape during preparation.

2.     Choose one or more proteins, such as 2 eggs (whisked) and ½ pound chicken, turkey or pork or ½ pound shrimp or 1/2 pound firm tofu. When using raw meat or poultry, be sure to cook thoroughly before adding to other ingredients.

3.     Choose one or more vegetables such as 1 diced onion, 3 cloves minced garlic and 2 cups fresh, frozen or cooked vegetables. (Thaw and drain frozen vegetables.)

4.     Cook protein. Add 1 tablespoon oil to a preheated pan, add protein and cook for 3 to 4 minutes (save eggs for later). Remove the protein to a plate.

5.     Saute onion and garlic, then add vegetables and cook for 2 minutes. Move vegetables to side of pan. Add 2 teaspoons oil and scramble the eggs.

6.     Add grain and cooked protein to the pan.

7.     Add soy sauce or other sauce, pepper or other spices and heat thoroughly.


The nutritional value varies with the ingredients you choose.


Meal idea: Turkey fried rice with eggs and mixed vegetables, sliced apples with cinnamon and low-fat or fat-free milk

Connect


Do something fun during the holidays. Plant a mini fairy garden or terrarium with small plants and items that represent your family. Try your collective hands at keeping an air plant alive. Remember to mist it daily.   


Do an outdoor inventory

What did you see this past year outdoors? Ask family members to remember all of the animals, insects, birds, amphibians, reptiles, worms and slugs they have seen in your outdoor environment over the past 12 months. Draw or list as many as you can. Date the list and see if you can add some new species to it next year.


Plot out growing space

This is the perfect time of year to start plotting out your growing spaces. Order your seed catalogs or search for them online. Talk with your family about vegetables, herbs, berries and fruits they would like to try growing. Do your research together to see if those items will grow in your area, how much space they need and any other special accommodations.   


Explore more resources

  • If you do not have a community garden in your area, consider working with others to start one. Contact your NDSU Extension agent for more information.
  • Visit the Field to Fork website to learn more about gardening, preserving and preparing a variety of vegetables. The webinar series begins in February.

Savor (the Season)

This winter, try making soup more often. This allows you to use what you have on hand and is a cozy meal to enjoy after wintertime activities. You can use a wide variety of vegetables, noodles, broth, meats and seafood. Pair it with homemade bread.


Explore the Pinching Pennies in the Kitchen series publications from NDSU Extension. They show you how to “shop” your pantry and refrigerator for making recipes such as soup, casseroles, stir-fry and quesadillas. 

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