EXPANDED FOOD AND NUTRITION
EDUCATION PROGRAM
ONE COMMERCE DRIVE, CUMBERLAND, MD 21502
ALLEGANY COUNTY
OCTOBER 2015
SWEET POTATO GOODNESS
Sweet potatoes not
only have a naturally
sweet taste, they are
packed with essential
nutrients needed for
healthy bodies.
Some of those key nutrients are vitamin A and
beta carotene, which promotes eye and skin
health as well as protection against infections.
Beta carotene can help in the prevention of
specific types of cancer.
Sweet potatoes contain other important nutrients,
such as vitamin C, potassium, and fiber.
Sweet potatoes are sold fresh in grocery stores
during all seasons but can also be found canned.
Sweet potatoes can be baked and eaten as a
side dish. They can also be added into soups,
stews, breads, biscuits, cakes and pies.
When selecting sweet potatoes, make sure the
potatoes are firm and not discolored. Select
sweet potatoes that are deep orange.
Sweet potatoes should be scrubbed before use
and stored in a cool,
dry, well-ventilated
place.
Source:
healthymeals.nal.usda.gov
Spicy Sweet
Potato
Wedges
Ingredients:
6 medium sweet potatoes
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper
Preparation:
 Preheat oven to 500°.
 Peel potatoes; cut each
lengthwise into quarters.
 Place potatoes in a large bowl;
coat with cooking spray.
 Combine sugar, salt, and
peppers, and sprinkle over
potatoes, tossing well to coat.
 Arrange potatoes, cut sides
down, in a single layer on a
baking sheet.
 Bake at 500° for 10 minutes;
turn wedges over. Bake an
additional 10 minutes or until
tender and beginning to brown.
Nutrition Info:
Per serving: 153 calories, 0.4g fat,
166mg sodium, 2.3g fiber.
Source: www.health.com
The University of Maryland, College of Agriculture and Natural Resources programs are open to all and will not
discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion,
ancestry, or national origin, marital status, genetic information, or political affiliation, or gender identity and expression.
It’s Pumpkin Season
Fall is here and so are pumpkins!!
Pumpkins are a powerhouse of many antioxidant vitamins including vitamin A, vitamin
C and vitamin E. One cup of mashed
pumpkin provides over 200% of the
recommended daily intake of Vitamin A, which is essential for
good vision and cancer prevention.
When carving your jack-o-lantern, don’t throw out the seeds.
Rinse seeds in a colander and pat dry. Spread seeds in a
single layer on a lightly-oiled baking sheet and drizzle with
additional olive oil. Toss to coat seeds with oil. Lightly sprinkle
with salt . Roast seeds at 375F for 20-30 minutes or until
golden brown. Stir the seeds after about 10 minutes so they
cook evenly (make sure they don’t burn).
Pumpkin seeds are an excellent source of fiber, good fats and
are healthy for your heart. Seeds have concentrated sources of
protein and minerals like iron and zinc. Did you know that
pumpkins seeds can help to boost your mood?
Cooked pumpkin can also be used in a variety of recipes
including breads, pancakes, puddings and soups.
Lisa McCoy, MS, RDN, FCS Extension Educator
Paint Chip Halloween Monsters
Create your favorite Halloween character out of paint samples!
You will need:
Paint samples—colors of your choice, (free from paint stores)
Construction paper
Scissors
Glue stick
To create:
 Cut the paint sample
into a simple shape like a oval, triangle, or leave as a
square.
 Cut out construction paper eyes and mouth of your choice.
 Glue on the faces you created.
 Be really creative and even create your own monster!
http://totallygreencrafts.com/2013/09/paint-chip-halloween-monsters/
Fall Fun
Take a color tour. Talk to
your children about the trees
they are seeing, helping to
name colors and identify tree
varieties.
Find your way through a
corn maze. Many mazes
are combined with pumpkin
patches or apple orchards,
making for a great weekend
outing!
Rake leaves and jump in
them.
Trick or treat. Get dressed
up and head out for some
spooky fun!
Get outside Go on a fall
scavenger hunt, take a
photo walk, make bird
feeders or have a family bon
-fire… just take time to enjoy
the colorful trees and sunny
fall weather! Before you
know it, winter will arrive!
Source: msu.edu/news
Newsletter prepared by:
Eileen Morgan and Kathy Kinsman
The Expanded Food and Nutrition Education
Program (EFNEP) helps families, Eat better,
Feel better, and Cut food costs. To find out
more about EFNEP contact:
University of Maryland
301-724-3320
Kathy Kinsman—kkinsman@umd.edu
Eileen Morgan—emorgan@umd.edu
Sara Barnard—sbarnard@umd.edu
Linda Ashburn—lashburn@umd.edu
(Coordinator)
http://www.extension.umd.edu/