St. John Parish
151 East 3rd Street
P.O. Box 250
Edgard, LA 70049
985-497-3261
Fax: 985-497-3409
www.LSUAgCenter.com

In This Issue

• Managing in Tough Times
• Eat Tomatoes for your Heart and Health
• Healthy Recipe

Contact: Cynthia Clifton at CClifton@agcenter.lsu.edu

Facebook @ Sjhp

Managing in Tough Times

Grocery shopping can be a real challenge, especially if you are on a limited budget. However, food is a flexible budget expense that can be reduced when money is tight. By planning and managing your money wisely, you can still serve meals that are appetizing, easily prepared and nutritious.

If you find that you are continually exceeding your food spending plan, evaluate your menus and shopping list for ways to cut costs. Serving low cost main dishes is one of the best ways to economize. Another is substituting lower cost or on-sale foods for planned foods on your list. If entertaining is taking too much of your grocery money, simplify the foods you serve. Underline the items on your shopping list that are basic to the family diet. Buy these foods first. Include other items as your food spending plan permits.

One of the best ways to control spending and avoid impulse buying is to make a list of the items needed. Having already planned your menus, the rest is easy.

Managing food dollars wisely involves planning before and during your grocery shopping. Some knowledge of nutrition, plus careful meal planning, skillful shopping, and proper food storage, handling and preparation will help you to serve satisfying meals while remaining within your food budget.

Nutrition Blog

Eat Tomatoes for your Heart and Health

Did you know that eating tomatoes or tomato products a few times a week can lower your risk of cardiovascular disease? If not, let me tell you how:

• Tomato has an arsenal of heart nutrients, it contains vitamins C and E, fiber, and potassium, as well as antioxidant lycopene that gives the tomato the red color. Together these nutrients work together to protect the heart by fighting off oxidation and inflammation which can damage the heart.

• Tomato protects against oxidation stress in people with high levels of lycopene in their bloodstream, which gives them a lower rate of cardiovascular disease. This may be due to antioxidant nutrients that fights the effects of oxidation.

• Tomatoes can also improve your cholesterol. Tomatoes increase “good” HDL cholesterol levels and reduces “bad” LDL cholesterol levels. Sometimes we add olive oil to our tomato salad and with the lycopene in the tomatoes it can improve cholesterol levels further.

• Tomatoes are also healthy for our blood pressure. They keep our blood pressure under control which reduces the risk of heart disease. Tomatoes are rich in potassium which counter the effect of sodium to help keep our blood pressure levels in healthy range, therefore, keeping our levels in normal range.

Healthy Recipe

Do you like roasted vegetables? Have you ever tried roasted vegetables? Do you know how to roast vegetables?

If you are tired of cooking vegetables the same way all the time, why not try something new – roasted vegetables in a pan!

Roasted vegetables are filled with tangy and savory flavor that melts in your mouth. The flavors of the vegetables mixed (broccoli, carrots, and cauliflower) blends together with the seasoning and herbs used on the vegetables. Some of the vegetables that are fun to roast with the best flavor: potatoes, carrots, brussels sprouts, sweet potatoes, summer squash, bell peppers, onions and yes, my favorite broccoli and cauliflower.

Here is a recipe to roasting vegetables in a pan. Hope you try it and enjoy!

Roasting Vegetables in a Pan

Ingredients:

Vegetables that you and your family enjoy

Directions:

1. Wash all the vegetables and cut into pieces or strips.
2. Spray with olive oil until coated.
3. Add salt, pepper and any other herbs or spices desired.
4. Spread the vegetables in a single layer in the pan.
5. Roast at 425 degrees until tender when tested with a fork or until the edges brown.

I hope you and your family enjoy your roasted vegetables in a pan!

If you would like to participate in any of the nutrition workshops, please call Cynthia Clifton at 985-497-3261

The LSU AgCenter is a statewide campus of the LSU System and provides equal opportunities in programs and employment