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    • Recipe Categories >
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    • Breakfast
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    • Find a Farmers Market
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  • Education
    • Healthy Eating >
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      • What Can $16 Buy?
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SNAP4CT Blog

Making a Recipe Heart Healthy in 5 Steps

1/31/2018

0 Comments

 
Chances are, you probably know someone who has high blood pressure, high cholesterol, or one of many other heart conditions. Whether you have these or not, it's always a good idea to take care of your heart.

1. Bake or roast over frying

Frying food adds a ton of extra fat. Baking or roasting is a healthier choice. This One Pan Pesto Chicken with Veggies is baked in the oven, and only has 3 grams of saturated fat per serving!
One Pan Pesto Chicken with Veggies
vegetarian tacos

2. Use less red meat

Lots of saturated fat from red meat can make heart conditions worse. Aim for chicken, turkey, fish, or plant-based protein like beans or tofu. If you still want to include red meat in your diet, making small changes can help. For example, you can make these Vegetarian Tacos, but instead of using all lentils and beans, add ground beef as well. Still healthier than all beef tacos, but you get the red meat you prefer.

3. Cut the salt

Salt can increase your blood pressure and make it harder for your heart to work. Start by not adding salt to your food, but don't stop there. Avoid super-salty foods like frozen meals, salty snacks, and canned soup. You can make your own soup with a lot less salt, like this Lentil Barley Soup. If you use canned vegetables and beans, be sure to drain and rinse them to get rid of extra salt. Get more info about salt from the American Heart Association. 
lentil barley soup
roasted broccoli

4. Add fruits & veggies

Eating more fruits and vegetables has been shown to lower LDL (bad) cholesterol, raise HDL (good) cholesterol, and lower blood pressure. The more the better, and it's easy! Roast your favorite veggies for the simplest side dish. Here's a Roasted Broccoli recipe to start.

5. Use whole grains

Whole grains add fiber to your diet. This not only protects your GI tract, but also your heart. Oatmeal is the perfect example of a "super food" for your heart. Try this Peanut Butter Banana Oatmeal as an option.
peanut butter banana oatmeal

Looking for more heart healthy recipes? We have a whole section!

heart-healthy-meals
0 Comments

Healthier, Budget-Friendly Super Bowl Recipes

1/25/2018

2 Comments

 
Maybe you're really into football. Maybe your team is playing in the Super Bowl this year. Or maybe, like me, you just like to get together with friends and family and eat. Whatever the reason, we have a bunch of recipes that are healthier and cheaper than traditional Super Bowl snacks, but still delish.

Dips & Salsas

Layered Black Bean Dip
Layered Black Bean Dip
Farmers Market Salsa
Farmers Market Salsa
Eggplant and Red Pepper Dip
Eggplant and Red Pepper Dip
Cheesy Bean Dip
Cheesy Bean Dip

Munchies

Sweet and Salty Trail Mix
Sweet and Salty Trail Mix
Chili Popcorn
Chili Popcorn

Small Bites

Loaded Apple Nachos
Loaded Apple Nachos
Veggie Pinwheels
Veggie Pinwheels
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Baked Meatballs
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Bigger Bites

Salsa Chicken
Salsa Chicken
Quick Chili
Quick Chili
Southwestern Sweet and Spicy Chili
Southwestern Sweet and Spicy Chili
Crock Pot Steak and Peppers
Crock Pot Steak and Peppers
2 Comments

10 (Actually Good) Meals to Make with a Bag of Frozen Veggies

1/17/2018

1 Comment

 
You know that feeling. Long day at work, fighting traffic on the way home. Hungry mouths to feed, and a sparse fridge. A grocery trip isn't in the cards, so what the heck is everyone going to eat? With a bag of frozen vegetables and a few other staples, you've got a meal for the whole family. Here are your options:
Crock Pot Vegetable Lentil Stew

Crock Pot Vegetable Lentil Stew

Like most soups, frozen vegetables can be used instead of fresh, and you'd never tell the difference. If you want to make this one on the stovetop (instead of slow cooker), it takes about 30 min.

​Other ingredients needed: canned tomatoes, canned beans, herbs/spices, lentils, and broth

​Note: There are also a million other soups you can make with frozen vegetables. See our Spanish Chickpea Stew, Beef Vegetable Soup, or Lentil Barley Soup.

Easy Vegetable Fried Rice

Not only is this a piece of cake to throw together, it's also lower in calories, fat, and sodium than traditional fried rice. #winning

Other ingredients needed: rice, soy sauce, eggs
Easy Vegetable Fried Rice
One Pot Mac and Cheese

One Pot Mac and Cheese

Hello, comfort food! You can use virtually any frozen veggies you'd like in this dish. 

Other ingredients needed: pasta, milk, cheese

Note: For kids who won't touch a vegetable, you can hide them in this recipe! Heat up frozen carrots, butternut squash, or sweet potatoes in the microwave, then chop finely before adding to mac and cheese.

Breakfast Quesadilla

This is the perfect way to mix up breakfast (or dinner!) without spending a ton of time or money. We like adding frozen peppers and onions to this one.

Other ingredients needed: tortillas, cheese, eggs, black beans (optional)
Breakfast Quesadilla
Vegetarian Tacos

Vegetarian Tacos

Lentils and black beans replace ground beef to make these tacos cheaper and healthier. 

Other ingredients needed: lentils, black, beans, tortillas, taco seasoning

Crock Pot Vegetable Brown Rice

5 ingredients. You can dump it in the slow cooker, or cook it on the stovetop in a pot in about 30 min.

Other ingredients needed: brown rice, broth, garlic
Crock Pot Vegetable Brown Rice
Peanut Noodle Stir Fry

Peanut Noodle Stir Fry

I'll admit. At first, I was not on board with this 2-ingredient sauce.... But it's SO GOOD.

​Other ingredients needed: noodles, BBQ sauce, peanut butter, peanuts, spices

​Salmon Pasta Bake

Canned salmon is a budget-friendly way to get seafood in your life. All those omega-3 fatty acids are top notch for your heart and brain health!

Other ingredients needed: canned salmon, whole wheat pasta, green onions, dried herbs, Parmesan cheese, yogurt
Salmon Pasta Bake
Butternut Harvest Chili

Butternut Harvest Chili

Similarly to soup, frozen vegetables are perfect for chilis. Add in some beans and tomatoes, and BAM. Dinner.

Other ingredients needed: can diced tomatoes, can black beans, tomato paste, spices

Notes: If you'd rather use the slow cooker, try Southwestern Sweet & Spicy Chili.
1 Comment

Great Ways to Get Exercise for FREE in CT

1/5/2018

3 Comments

 
I may have overdone it on the pie at Thanksgiving. Okay, I pretty much overdid it on everything from November until now. I feel gross. Anyone else out there feeling gross? I need some physical activity in my life. I have exactly zero time to wait and zero dollars to start. Luckily, there are lots of options to get moving at home and around town. Here are some ideas based on where you live.

If you live anywhere in CT.... Or the US... Or Earth.

  1. Create an obstacle course with the kids inside or turn up the music and have a dance party! 
  2. Follow this FREE 20 minute workout video that can be done from your living room or back yard. If you don't have hand weights, canned goods or water bottles are a good stand-in.
  3. Short on time? Try this 7-Minute Workout that's shown to have big benefits for such a small chunk of time. Here is the same 7-Minute Workout on video, so you can follow along without using a timer.
  4. Create your own challenge. Choose an exercise like push-ups, and do more each day until you reach your goal. You can start small. For example, start with 5 push-ups when you wake up tomorrow morning. The next day, do 6. Then 8 the following day. Work your way up to your goal. Once you get started with a challenge like this, it can often motivate you to be more active throughout your day.
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The following links and schedules were accurate as of 1/2018, please check with the event provider on updates. 

Hartford area

  • Hit the ice. Free ice skating is available at Koeppel Community Center at Trinity College.
  • Go to your library! If you haven't been using your local library, you're missing out. The East Hartford Public Library always has a variety of fun events, including a Hokey Pokey Party for kids and their families on Tuesdays.  The Hartford Public Libraries also have a lot to offer. Try out yoga for adults, yoga for kids, or dancing to Mariachi and Jazz bands. 
  • Go for a walk where it's warm. At the museum. The New Britain Museum of American Art is free from 10AM-noon on Saturdays. The Wadsworth Atheneum is always free for Hartford residents, youth 17 years and younger, and for everyone 4-5PM daily and 10AM-1PM the second Saturday of each month (with additional activities available). The Connecticut Historical Society is free on the first Saturday of each month.
  • The East Hartford Senior Center offers free fitness classes for residents 55 years and over. 

Middletown/Meriden area

  • Visit your local community center and YMCA to play basketball or enjoy other athletic activities. In Meriden: Beat the Street Community Center
  • Get some indoor swim time at Maloney High School pool in Meriden. (Must purchase a swim tag for $10/year for adults, $3/year for kids to enjoy free swimming all year long.)
  • Go to your library! If you haven't been using your local library, you're missing out. The Russell Library often has yoga for free! 

New London area

  • Go to your library! If you haven't been using your local library, you're missing out. The Public Library of New London has lots of activities, like zumba, for free!
  • Go for a walk where it's warm. At the museum. The Submarine Force Library & Museum in Groton is free.
  • Visit your local community center to play basketball or even swim. Several schools in the area offer these services. The Waterford Parks and Facilities lists Waterford area activities (PDF).

New Haven area

  • Join a game of indoor pick-up soccer. Every Tuesday. See Futsal Indoor Soccer.
  • Visit your local community center and YMCA to play basketball or enjoy other athletic activities. In New Haven: Farnam Community Center and Central Connecticut Coast YMCA.
  • Join in free Zumba classes when they're offered at BEyond Fitness in New Haven​

Stamford area

  • Go to your library! If you haven't been using your local library, you're missing out. The Ferguson Library has movement activities with babies and toddlers a couple of times per week.
  • Visit your local community center and YMCA to play basketball or enjoy other athletic activities. In Stamford: Stamford Family YMCA

Bridgeport area

  • Go to your library! If you haven't been using your local library, you're missing out. The Bridgeport Library has FREE yoga, zumba, and dance classes EVERY WEEK!
  • Visit your local community center and YMCA to play basketball or enjoy other athletic activities. In Bridgeport: Bridgeport YMCA and Ralphola Taylor Community Center YMCA.

For information on activities by day, visit our Free Health Events Calendar.

*Always check with a doctor before engaging in new physical activity.
**Events and information posted here are accurate as of January 2018, and may change with time.
***If you know of other free physical activities available in your area of CT, please contact us!
3 Comments

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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


This institution is an equal opportunity provider.​
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Aviso de No Discriminación
  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations