October 2026

Volume 10 Issue 4

Featured Program of the Month!

Dining with Diabetes

In partnership with the Shawnee Civic Center, join our Dining with Diabetes program to build practical skills that help you manage diabetes through healthy eating, smart cooking, and simple lifestyle changes. In four weekly hands-on sessions, you’ll learn easy, research-based ways to prepare meals that support better blood sugar control and overall health and well-being.

Class meets from 10:00 AM to 12:00 PM on 10/30, 11/6, 11/13 & 11/20

foodhelp@jocogov.org

Upcoming Events

Join us for a class, visit us at an event!

Johnson County CDDO Resource Fair

October 1 | 2 PM - 6:00 PM

Lenexa Farmers Market

October 10 | 8 AM - 12 PM

Stop by our booth for recipes and to chat with our Master Food Volunteers!

Aging Well: The Power of Protein @ Shawnee Civic Center

October 9 | 10 AM - 11 AM

Dig Your Dinner: Peppers [Virtual]

October 14| 12 PM - 1 PM

Kitchen Restore Drop Off

October 3 & 15 |

10 AM - 12 PM

Learning Lunchbox: Sheet Pan Meals

October 14 | 12 PM - 1:00 PM

Love One Another Hunger Symposium

@ Resurrection Leawood

October 17 | 10 AM - 11:30 AM

Kids in the Kitchen: Tasty Breakfasts

October 14 | 12 PM - 1:00 PM

The Cookbook Project - From Recipe Box to Bookshelf

October 28 | 6 PM - 7:30 PM

JCPRD 50+ Programs

Gardening & Cooking with Herbs & Spices

October 8 | 11:00 AM @ New Century Fieldhouse

Food & Your Mood

October 13| 1:00 PM @ Meadowbrook Park Clubhouse

Simple Eating for Anti-Inflammatory

October 23 | 1:30 PM @ Mill Creek Activity Center

Visit

Programs and Events

to Register!

Need a speaker? Have questions about food, nutrition, or our classes?

foodhelp@jocogov.org

913-715-7000

Why Frozen, Fresh, AND Canned Vegetables Belong in Your Kitchen

When it comes to vegetables, fresh isn't always the best or only option. Fresh, frozen, and canned vegetables can all be nutritious choices, each with their own benefits depending on your schedule, budget, and how you plan to use them.

Fresh vegetables are great for salads, snacks, and recipes where texture is important. Buying produce that's in season can also be a great way to enjoy the best flavor while often saving money. The downside is that fresh vegetables have a shorter shelf life, so they may spoil if they aren't used within a few days.

Frozen vegetables are picked at peak ripeness and frozen shortly after harvest, helping to preserve their nutrients and flavor. Because they're already washed and chopped, they make it easy to add vegetables to soups, stir-fries, casseroles, pasta dishes, and as side dishes. They also last much longer than fresh produce, which can help reduce food waste.

Canned vegetables are another convenient option to keep in the pantry. Look for varieties labeled "no salt added" or “low sodium” when possible, or rinse regular canned vegetables under running water to help reduce sodium.

Remember, the best vegetables are the ones you'll actually eat! Keeping a variety of fresh, frozen, and canned vegetables on hand gives you flexibility and makes it easier to include vegetables in meals throughout the week. This month's Broccoli Pesto Pasta Sauce works well with either fresh or frozen broccoli, making it an easy recipe to enjoy any time of year.

In Good Health,

Johnson County K-State Extension

Fun Food Facts

National Pasta Day is October 17th! There are more than 300 pasta shapes used around the world, from long strands like spaghetti and fettuccine to small shapes like penne and orzo. Pasta is versatile and works well in everything from simple weeknight meals to more complex dishes. Plus, it can be paired with a wide range of ingredients, from vegetables and beans to meats, cheeses, and sauces, making it an easy base for meals that fit your preferences and what you have on hand.

Recipe of the Month

Broccoli Pesto Pasta

Serves 1

This pasta sauce is a simple way to add protein and vegetables to your meal. It blends broccoli and cottage cheese into a creamy sauce, and could be topped with cooked chicken or shrimp, or extra vegetables if desired.

Ingredients

1 cup broccoli florets
2 ounces dry pasta
1/2 cup cottage cheese
4 medium-sized fresh basil leaves (or 1/4 teaspoon dried basil)
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1-2 tablespoons shredded parmesan cheese

Preparation

Steam broccoli in the microwave or stovetop.
Cook pasta according to directions. Keep about 1/4 cup of pasta water before draining.
While pasta cooks, in a blender, add steamed broccoli, basil, cottage cheese, olive oil, salt, and black pepper. Blend until smooth and creamy. needed, slowly add 2-4 tablespoons of reserved pasta water, one tablespoon at a time, until the sauce reaches your desired consistency. Taste and adjust seasoning.
Toss pasta with sauce.
Top with parmesan cheese.
Refrigerate leftovers in an airtight container within 2 hours.

Kitchen Corner

Easy Ways to Add More Vegetables to Everyday Recipes

Adding vegetables to meals doesn't have to mean trying brand-new recipes or spending extra time in the kitchen. Often, it's as simple as using what you already have on hand. Here are a few easy ways to include more vegetables in meals you already make:

Blend cooked vegetables like broccoli, cauliflower, carrots, or butternut squash into pasta sauces or soups
Stir spinach into scrambled eggs, soups, or pasta during the last few minutes of cooking
Add frozen vegetables to casseroles, fried rice, chili, or pasta dishes for a quick, no-chopping-required option
Mix grated zucchini or carrots into meatballs, meatloaf, muffins, or quick breads.
Use leftover roasted vegetables in wraps, grain bowls, omelets, or quesadillas the next day instead of letting them go to waste.

Using vegetables in different ways can add color, flavor, and variety to meals without changing your favorite recipes. Sometimes, a few simple additions are all it takes to include more vegetables throughout the week. There's no right or wrong way to do it, just find what works best for you.

Knowledge for Life newsletter

Interested in learning more about other topics or events around gardening, nature, aging, and so much more? Sign up for our monthly Knowledge for Life newsletter which will you give you the latest happenings in our office.

K-State Research and Extension is committed to providing equal opportunity for participation in all programs, services and activities. Program information may be available in languages other than English. Reasonable accommodations for persons with disabilities, including alternative means for communication (e.g., Braille, large print, audio tape, and American Sign Language) may be requested by contacting the JoCo KSRE Office two weeks prior to the start of the event at (913) 715-7000. Requests received after this date will be honored when it is feasible to do so. Language access services, such as interpretation or translation of vital information will be provided free of charge to limited English proficient individuals upon request.

Let us know how you liked this month's newsletter!