Hibbing Healthy Lifestyles Coalition - Recipe

WONDERFUL STUFFED POTATOES

Baked potatoes stuffed with seasoned, low-fat cottage cheese are a lavish low-fat, low- cholesterol, low-sodium treat.

4 medium baking potatoes
3/4 C low-fat (1%) cottage cheese
1/4 C low-fat (1%) milk
2 Tbsp soft margarine
1 tsp dill weed
3/4 tsp herb seasoning
4-6 drops hot pepper sauce
2 tsp grated parmesan cheese

Prick potatoes with fork. Bake at 425º F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells.
Sprinkle top with 1/4 tsp parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Yield: 8 servings--Serving Size: 1/2 potato each

Each serving provides:
Calories: 113
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 1 mg
Sodium: 136 mg

Hibbing Healthy Lifestyles Coalition - Recipe

SMOTHERED GREENS

Use a small amount of skinless smoked turkey breast instead of fatback to lower the fat content but keep the taste.

3 cups water
1/4 lb smoked turkey breast, skinless
1 Tbsp hot pepper, freshly chopped
1/4 tsp cayenne pepper
1/4 tsp cloves, ground
2 cloves garlic, crushed
1/2 tsp thyme
1 stalk scallion, chopped
1 tsp ginger, ground
1/4 cup onion, chopped
2 lbs greens (mustard, turnip, collard, kale, or mixture)


Place all ingredients except greens into large saucepan and bring to a boil.
Prepare greens by washing thoroughly and removing stems.
Tear or slice leaves into bite-size pieces.
Add greens to turkey stock.
Cook 20 to 30 minutes until tender.

Makes 5 servings--Serving size: 1 cup

Calories 80
Fat 2 g
Saturated fat less than 1 g
Cholesterol 16 mg
Sodium 378 mg

Hibbing Healthy Lifestyles Coalition - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

Yield: 6 servings--Serving Size: 3/4 cup

Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

NEW ORLEANS RED BEANS

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.
1 lb dry red beans
2 qt water
11/2 C chopped onion
1 C chopped celery
4 bay leaves
1 C chopped green pepper
3 Tbsp chopped garlic
3 Tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper

Pick through beans to remove bad beans; rinse thoroughly.
In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. Cover and cook over low heat for about 1-1/2 hours or until beans are tender.
Stir. Mash beans against side of pan.
Add green pepper, garlic, parsley, thyme, salt, and black pepper. Cook, uncovered, over low heat till creamy, about 30 minutes.
Remove bay leaves.
Serve with hot cooked brown rice, if desired.
Yield: 8 servings--Serving Size: 1-1/4 cup
Each serving provides:
Calories: 171
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 285 mg

Hibbing Healthy Lifestyles - Recipe

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cup zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste
2 medium tomatoes, chopped
1 cup water

In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.
Yield: 6 servings--Serving Size: 3/4 cup
Each serving provides:
Calories: 102
Total fat: 5 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 459 mg

Hibbing Healthy Lifestyles Coalition - Recipe

MEDITERRANEAN BAKED FISH
This dish is baked and flavored with a Mediterranean-style tomato, onion, and garlic sauce to make it lower in fat and salt.
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil,
crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)

Heat oil in large nonstick skillet. Add onion, and saute over moderate heat 5 minutes or until soft.
Add all remaining ingredients except fish.
Stir well and simmer 30 minutes, uncovered.
Arrange fish in 10x6-inch baking dish; cover with sauce.
Bake, uncovered, at 375º F about 15 minutes or until fish flakes easily.
Yield: 4 servings--Serving Size: 4 oz fillet with sauce
Each serving provides:
Calories: 177
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 281 mg

Walkyerbunzoph May 2007

Hibbing Community Education and Fairview Community Health Outreach are once again sponsoring Walkyerbunzoph for the community. Form a team or walk as an individual to get in shape and have a chance to compete for prizes.

There is a $10.00 per person participant fee. All walkers will get a t-shirt which is available the first week in May. They are also eligible for drawings and prizes.

For details and registration packets, contact Community Education at the Hibbing High School, 262-0417.

Registration packets will also be available on Thursday, May 3rd at the 2nd Annual Fit City Event in Bennett Park from 3:30 until 6:00.

2nd Annual Fit City Event

Remember last year it was a great outing! This year it will be even better! Watch this blog for more information about the 2nd Annual Fit City Event that will be held at Hibbing's Bennett Park on Thursday, May 3rd from 3:30 - 6:30.

It will have something for everyone.

Hibbing Healthy Lifestyles Coalition - Recipe

BANANA-NUT BREAD
Bananas and low-fat buttermilk give this old favorite its moistness and help lower the fat.
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Preheat oven to 350º F. Lightly oil two 9x5-inch loaf pan.
Stir together mashed bananas and buttermilk; set aside.
Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
Stir in nuts and turn into prepared pan.
Bake for 50-55 minutes or until toothpick inserted in center comes out clean.
Cool 5 minutes in pan.
Remove from pan and complete cooling on a wire rack before slicing.

Yield: One loaf--Serving Size: 1/2-inch slice

Each serving provides:
Calories: 133
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 12 mg
Sodium: 138 mg

Active Living Community Survey

The Arrowhead Regional Development Commission wants to help introduce the principles of Active Living to communities in Carlton, Cook, Lake, and St. Louis Counties and Grand Portage and Fond du Lac Reservations. Active Living is a way of life that integrates physical activity into daily routines. The goal is to accumlate at least 30 minutes of activity each day. Individuals can do this in a variety of ways, such as walking, or bicycling for transportation, exercise or recreation; playing in the park; working in the yard; and taking the stairs.

The Northeast Minnesota Active Living Community Vision Project needs your input on physical activity! Your responses to this survey will help community leaders, public health staff, and planners understand the daily routine of Arrowhead residents and their opportunities for physical activity.

Here's the link to the survey

Northeast Minnesota Active Living Community Vision Community Survey

Hibbing Healthy Lifestyles Coalition - Recipe

MINESTRONE SOUP
A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.

1/4 C olive oil
1 clove garlic, minced or 1/8 tsp garlic powder
1-1/3 C coarsely chopped onion
1-1/2 C coarsely chopped celery and leaves
1 can (6 oz) tomato paste
1 Tbsp chopped fresh parsley
1 C sliced carrots, fresh or frozen
4-3/4 C shredded cabbage
1 can (1 lb) tomatoes, cut up
1 C canned red kidney beans, drained and rinsed
1-1/2 C frozen peas
1-1/2 C fresh green beans
dash hot sauce
11 C water
2 C uncooked, broken spaghetti

Heat oil in a 4-quart saucepan.
Add garlic, onion, and celery and sauté about 5 minutes.
Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.
Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
Add uncooked spaghetti and simmer 2-3 minutes only.
Yield: 16 servings--Serving Size: 1 cup

Each serving provides:
Calories: 153
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg

Community Education Summer Activities

Karate for Beginners - A basic, introductory class for students to learn fundamental skills and forms, to improve their strength and agility. Uniforms are required and may be purchased from the instructor. For ages 8 to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 6:15 - 7:00 p.m. $75.00 registration fee.

Karate Intermediate/Advanced Tae Kwon Do Classes - Work on strength, agility, balance, along with skills, forms, and self-defense. Optional belt testing available through instructors. Uniforms are required and may be purchased from the instructor. For ages 11 years to adult. Classes are held Tuesdays and Thursdays, June 5 - August 30th in the High School Old Boys gym from 7:00 - 8:15 p.m. for Intermediate and 8:00 - 9:00 p.m. for advanced. $75.00 registration fee.

Sparring - Learn beginning and advanced sparring techniques. A great way to increase endurance and prepare for tournaments. All martial art styles and levels encouraged to attend. Sparring gear required. Classes are held Friday, June 8 - August 31st in the High School Old Boys gym from 7:00 - 9:00 p.m. $45.00 registration fee.

For more information and to register call the Community Education office at 218 262 0417

Hibbing Healthy Lifestyle Coalition

Who We Are:

The Hibbing Healthy Lifestyles Coalition was first organized in May of 2005, to address the growing problem of obesity in the Hibbing area.
Active members include representatives from the City of Hibbing Parks and Recreation Department, Family Investment Center , School District 701, INAC, Hibbing Public Library, Hibbing Foundation, St. Louis County Public Health, The Center for Independent Living, Community Education, Fairview-UMCM and Hibbing Community College .

Mission:

The Healthy Lifestyles Coalition’s goal is to reduce obesity through information, education and innovative low or no cost options that empower community members to make healthy lifestyle choices for a lifetime.

The Hibbing Healthy Lifestyles Coalition will:

Work together to promote the coalition’s mission and logo
Share ideas and resources
Not endorse or market businesses or products

If you would like to join our Coalition, please fill out the appropriate form below and return it to the address on the form.

Agency Membership Application or Individual Membership Application

Healthy Lifestyles Coalition - Recipe

20-MINUTE CHICKEN CREOLE

This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

as needed nonstick cooking spray
4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
1 can (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
1-1/2 C green peppers, chopped (1 large)
1/2 C celery, chopped
1/4 C onion, chopped
2 cloves minced garlic
1 Tbsp fresh basil or 1 tsp dried
1 Tbsp fresh parsley or 1 tsp dried
1/4 tsp crushed red pepper
1/4 tsp salt

Spray a deep skillet with nonstick spray coating.
Preheat pan over high heat.
Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
Serve over hot cooked rice or whole wheat pasta.

* You can substitute 1 lb boneless, skinless, chicken breast, cut into 1-inch strips.

** To cut back on sodium, try low sodium canned tomatoes.

Yield: 4 servings--Serving Size: 1-1/2 cup

Each serving provides:
Calories: 255
Total fat: 3 g
Saturated fat: less than 1 g
Cholesterol: 100 mg
Sodium: 465 mg

Hibbing Healthy Lifestyles Coalition - Recipe

BLACK SKILLET BEEF WITH GREENS & RED POTATOES
A heart-healthy one-dish meal that is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef
1 Tbsp paprika
1-1/2 tsp oregano
1/2 tsp chili powder
1/4 tsp Garlic powder
1/4 tsp Black pepper
1/8 tsp red pepper
1/8 tsp dry mustard
8 red-skinned potatoes, halved
3 C Finely chopped onion
2 C beef broth
2 large Garlic cloves, minced
2 large carrots, peeled, cut into very thin 2-1/2-inch strips
2 bunches mustard greens, kale, or turnip greens, stems removed, (1/2 lb each) coarsely torn
as needed
nonstick spray coating

Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide.
Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard.
Coat strips of meat with the spice mixture.
Spray a large heavy skillet with nonstick spray coating.
Preheat pan over high heat.
Add meat; cook, stirring for 5 minutes.
Add potatoes, onion, broth, and garlic. Cook covered, over medium heat for 20 minutes.
Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.

Serve in large serving bowl, with crusty bread for dunking.

Yield: 6 servings--Serving Size: 7 oz

Each serving provides:
Calories: 342
Total fat: 4 g
Saturated fat: 1 g
Cholesterol: 45 mg
Sodium: 101 mg

Velvet & Iron

The annual "Velvet & Iron" Women's Conference will be held Friday, April 13th at the Hibbing Memorial Building. The conference allows women to have the opportunity to attend a local wellness event that is educational, inspirational, and gives them an opportunity to socialize and have fun.

This year's program includes the following presentations:

Spirituality and Your Health by Dr. Hsieng-Teh Su, Fairview RRHS Vice President of Medical Affairs.

Bone Health Matters: Preventing Osteoporosis by Dr. Jennifer Pedersen, Family Medicine Duluth Clinic Hibbing.

Unleashing the Power Within by the keynote speaker, Dr. Valerie Jane Howard, instructor at Medicine Hat College, Medicine Hat, Alberta.

The registration fee is $20.00 (scholarships available). Register and pay by Monday, April 2, 2007. To register call: 281-362-6665 or 888-870-8626 ext. 6665. Mail Registrations (payable to Fairview UMC-M) to: Doris Baasie, Women's Health Education, Fairview University Medical Center--Mesabi, 750 E. 34th Street, Hibbing, Minn. 55746.

The program begins at 4:30 and will end at 9:15.

Parks & Recreation Adult Spring Activities

The Hibbing Parks & Recreation Office offers many adult activities, such as: Swimming classes and length swim, line dancing (beginners and intermediate level), and aerobics classes. Registration for these activities begins on March 1st.

A little later this spring golf lessons will also be available and softball registration meetings will be held in early April.

For more information go to www.hibbing.mn.us and click on "Parks & Recreation" in the center of the page.

Hibbing Health Lifestyles Coalition - Recipe

HOMEMADE TURKEY SOUP

To make this popular soup lower in saturated fat, prepare it ahead of time to cool and skim off the fat that rises to the top.
6 lb turkey breast. It should have some meat (at least 2 cups)remaining on it to make a good, rich soup.
2 medium onions
3 stalks of celery
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp dried sage
1 tsp dried basil
1/2 tsp dried marjoram
1/2 tsp dried tarragon
1/2 tsp salt
to taste black pepper
1/2 lb Italian pastina or pasta

Place turkey breast in a large 6-quart pot. Cover with water, at least 3/4 full.
Peel onions, cut in large pieces, and add to pot. Wash celery stalks, slice, and add to pot also.
Simmer covered for about 2-1/2 hours.
Remove carcass from pot. Divide soup into smaller, shallower containers for quick cooling in the refrigerator.
After cooling, skim off fat.
While soup is cooling, remove remaining meat from turkey carcass. Cut into pieces.
Add turkey meat to skimmed soup along with herbs and spices.
Bring to a boil and add pastina. Continue cooking on low boil for about 20 minutes until pastina is done. Serve at once or refrigerate for later reheating.

Yield: About 4 quarts of soup (16 servings)--Serving Size: 1 cup

Each serving provides:
Calories: 226
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 93 mg
Sodium: 217 mg

State Wide Smoking Ban

The state smoking ban has sparked heated debate between legislators at the Capitol, and now, citizens can pipe up through an online survey and comment web site.

To access the survey and comment page go to: http://www.house.leg.state.mn.us/survey/hf305.asp

Survey results and comments will be distributed to all committee members when the bill received its next hearing.

Hibbing Healthy Lifestyles - Recipe

SCRUMPTIOUS MEAT LOAF

Use extra lean ground beef to lower the fat content in this meat loaf.
1 lb ground beef, extra lean
1/2 cup tomato paste (4 oz.)
1/4 cup onion, chopped
1/4 cup green peppers
1/4 cup red peppers
1 cup tomatoes, fresh, blanched, chopped
1/2 tsp mustard, low sodium
1/4 tsp ground black pepper
1/2 tsp hot pepper, chopped
2 cloves garlic, chopped
2 stalks scallion, chopped
1/2 tsp ginger, ground
1/8 tsp nutmeg, ground
1 tsp orange rind, grated
1/2 tsp thyme, crushed
1/4 cup bread crumbs, finely grated

Mix all ingredients together.
Place in 1-pound loaf pan (preferably a pan with a drip rack) and bake covered at 350° F for 50 minutes.
Uncover pan and continue baking for 12 minutes.

Makes 6 servings--Serving size: 6 (1-1/4-inch) thick slices

Calories 193

Fat 9 g

Saturated fat 3 g

Cholesterol 45 mg

Sodium 91 mg