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Happy Heart Day!

This Valentine’s Day, we here at PB&J wanted to take the chance to acknowledge American Heart Month!<3 One recipe we’ll be cooking this month is a heart-healthy, delicious, romantic classic, just ask Lady & the Tramp.

Our spaghetti and meatballs starts with whole grain pasta, an excellent source of dietary fiber. Fiber helps to improve blood cholesterol levels, which helps your circulatory system and heart stay happy and healthy! We add olive oil, which is high in heart friendly unsaturated fat. We use lots of tomatoes which are high in vitamin E which also helps to balance cholesterol. And for our meatballs, we chose very lean beef. All the protein, but low fat means strong bodies and a healthier heart!

Spaghetti and Meatballs

3 Ingredient Tomato Sauce & Spaghetti

Adapted from Marcella Hazan

Serves: 8 (2 oz pasta, ¼ cup sauce, 3 meatballs each)

Ingredients

1-pound whole wheat spaghetti, cooked

For the sauce:

28-ounce can whole peeled tomatoes and their juices

5 tablespoons olive oil

1 onion, peeled and cut in half

Method

  1. Combine the tomatoes, their juices, the oil and the onion halves in a saucepan.

  2. Place over medium heat and bring to a simmer. Cook, uncovered, for about 30-45 minutes. Stir occasionally, mashing any large pieces of tomato with a spoon.

  3. Discard the onion.

Roasted Meatballs

Ingredients

½ cup panko bread crumbs

¼ cup 1% milk

2 pounds lean ground beef

½ small onion, small dice

2 large eggs, scrambled

1 tablespoon dried oregano

1/2 teaspoon salt

1 teaspoon black pepper

Non-stick cooking spray

Method

  1. Soak the bread crumbs in the milk while you prepare the other ingredients.

  2. Put the beef into a large bowl. Add the onion, eggs, and oregano and season with salt and pepper. Put the soaked bread crumbs into the bowl and mix it all together well with your (clean) hands.

  3. Form the mixture into 24 meatballs using the red ice cream scoop.

  4. Place meatballs on a parchment lined baking sheet and roast for 20 minutes, flipping halfway through.

  5. Serve with sauce and spaghetti.

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See us on Charlottesville Inside Out!

We are very excited to be featured in this season of Charlottesville Inside Out! Check us out in the teaser for this season (around the 4:40 mark) and look for our episode to air on PBS on February 22nd and 25th!

 

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The Most Simple Spaghetti & Meatballs!

Spaghetti and Meatballs

3 Ingredient Tomato Sauce & Spaghetti

Adapted from Marcella Hazan

Serves: 8 (2 oz pasta, ¼ cup sauce, 3 meatballs each)

Ingredients

1-pound whole wheat spaghetti, cooked

For the sauce:

28-ounce can whole peeled tomatoes and their juices

5 tablespoons olive oil

1 onion, peeled and cut in half

Method

  1. Combine the tomatoes, their juices, the oil and the onion halves in a saucepan.

  2. Place over medium heat and bring to a simmer. Cook, uncovered, for about 30-45 minutes. Stir occasionally, mashing any large pieces of tomato with a spoon.

  3. Discard the onion.

Roasted Meatballs

Ingredients

½ cup panko bread crumbs

¼ cup 1% milk

2 pounds lean ground beef

½ small onion, small dice

2 large eggs, scrambled

1 tablespoon dried oregano

1/2 teaspoon salt

1 teaspoon black pepper

Non-stick cooking spray

Method

  1. Soak the bread crumbs in the milk while you prepare the other ingredients.

  2. Put the beef into a large bowl. Add the onion, eggs, and oregano and season with salt and pepper. Put the soaked bread crumbs into the bowl and mix it all together well with your (clean) hands.

  3. Form the mixture into 24 meatballs using the red ice cream scoop.

  4. Place meatballs on a parchment lined baking sheet and roast for 20 minutes, flipping halfway through.

  5. Serve with sauce and spaghetti.

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Rotisserie Chicken Enchiladas!

Rotisserie Chicken Enchiladas

Adapted from Gimme Some Oven

Ingredients:

  • ½ one rotisserie chicken, picked from the bones and shredded
  • 1 small red onion, peeled and diced
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 [4] ounce can diced green chiles
  • 1 [15] ounce can black beans, drained and rinsed
  • 8 large whole wheat tortillas
  • 8 oz block of cheddar cheese, shredded
  • 1 batch red enchilada sauce (or 1 can store-bought enchilada sauce)
    (optional: 1/4 cup chopped fresh cilantro)

Method:

  1. Preheat oven to 350 degrees F. Prepare your enchilada sauce, if making homemade.
  2. In large saute pan, heat oil over medium-high heat. Add onion and saute for 3 minutes, stirring occasionally.
  3. Add shredded chicken and green chiles, and season with salt and pepper. Sauté for 6-8 minutes, stirring occasionally, or until the chicken is cooked through. Remove from heat and set aside.
  4. To assemble the enchiladas, set up an assembly line including: tortillas, enchilada sauce, beans, chicken mixture, and cheese. Lay out a tortilla, and spread two tablespoons of sauce over the surface of the tortilla. Add beans in a line down the middle of the tortilla, then add in a spoonful of the chicken mixture, then sprinkle with 1/3 cup cheese.
  5. Roll up tortilla and place in a greased 9 x 13-inch baking dish. Repeat with the remaining ingredients. Then spread the remaining enchilada sauce on top of the tortillas, and sprinkle on the remaining shredded cheese.
  6. Bake uncovered for 20 minutes. Remove from oven and serve immediately, garnished with chopped fresh cilantro if desired.
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Wrapping up the holidays!

As the holiday season wraps up, we at PB&J want to take a moment to thank everyone who helped to make the season a little brighter for some families in the Charlottesville Area.  During our 2017 Holiday giving program, over 150 volunteers pitched in to pack bags of healthy groceries for 670 families in the Charlottesville area who are dealing with food insecurity.

Our Holiday Giving program hand delivers these bags with our area schools who connect Toy Lift families with the food. In Charlottesville public schools, more than 57% of the student population is eligible to receive Free & Reduced Meals; and in some neighborhoods, this number runs as high as 82%. We are so grateful to these volunteers for taking time out of their live to support this program to help feed our community!

A special thanks to Karyn Novakowski of Kin and Kid Photography for her beautiful images capturing the day!

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#DearYoungPerson

You Are Loved #DearYoungPersonIn the wake of the events of August 12th, we are partnering with several other community organizations to support the #DearYoungPerson Campaign. This campaign is an effort to remind the youths of Charlottesville that there are a diverse set of adults who care about them and want to see them thrive. Read more about it here.

We were happy to host NBC29 for a brief story on the campaign, which you can see here.

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Eating Healthy on a Budget!

10 Tips Nutrition Education Series, DG Tip sheet number 16
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Choking Hazards for Toddlers and Infants!

Common foods that cause choking:

  • Whole grapes
  • Nuts and seeds
  • Popcorn
  • Hotdogs
  • Raw vegetables
  • Large amounts of peanut butter
  • Hard sticky candy
  • Marshmallows

How to avoid choking:

  • Cut up food into pieces smaller than ½ inch thick
  • Cook vegetables until soft
  • Offer well ripened naturally soft fruits and veggies like bananas, avocado, ripe peaches, kiwi, ripe mango
  • Avoid harder round fruits like grapes
  • Remove any tough skin before feeding
  • Always supervise your child while eating
  • Never allow child to walk around or play while eating

Ideal foods for young eaters:

  • Bananas
  • Avocados
  • Cooked sweet potatoes
  • Soft cheeses like fresh mozzarella
  • Whole milk yogurt
  • Canned fruits packed in water or 100% juice (not packed in syrup)
  • Well-cooked veggies
  • Lean ground meats chopped very small

Toys are choking hazards too!

  • Never let young children play with balloons
  • Bouncy balls and marbles are not safe for young children
  • Follow manufacture guidelines and don’t let infants and toddlers play with toys intended for children over 3 years of age, they can cause choking!
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Getting your kid involved in the kitchen (safely)!

2-3 Year Olds

  • Wash vegetables in the sink
  • Tear lettuce and other greens into pieces
  • Pull herbs from stems
  • Stir with large spoon (avoid foods that are hot)
  • Brush oil onto foods with a basting brush
  • Sprinkle herbs/seasonings onto food
  • Hand items to an adult to put away
  • Throw items in the trash
  • Wipe tables

4-6 Year Olds

  • All tasks from younger age group
  • Squeeze lemons & limes
  • Measure ingredients with measuring spoons and cups
  • Begin to crack eggs
  • Knead dough
  • Cut softer foods with a butter knife or plastic knife
  • Set the table
  • Use child safe scissors to cut herbs
  • Mash bananas or potatoes

7-9 Year Olds

  • All tasks from younger age group
  • Form patties with ground meat
  • Load dishwasher
  • Grate cheese and vegetables with box grater
  • Peel produce with a hand peeler
  • Zest lemons and limes
  • Use manual can opener

10 Years Old and Above

At this age most children can do more advanced tasks in the kitchen. They can begin to use real knives, with supervision (after being taught proper knife safety). They can follow simple step by step recipes and use the stove. Make sure they have been taught proper kitchen safety prior to performing these tasks alone.

Remember, you know your child the best. Developmental milestones are achieved at different times for many children. Make sure you feel confident with your child’s ability before letting them perform a kitchen task. Always provide supervision until they have demonstrated they can perform the task safely.

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Food Safety Basics!

Clean: Wash Hands and Surfaces Often

  • Wash hands with warm water and soap before and after touching food and after using the bathroom
  • Wash your hands after playing with pets
  • Wash cutting boards, dishes, utensils and counter tops with hot soapy water after preparing each food and before going on to the next food
  • Rinse fresh fruits and vegetables under running water
  • Keep books, backpacks or shopping bags off the kitchen table or counters where food is prepared or served

Separate: Don’t Cross Contaminate

  • Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags and in the refrigerator
  • Use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood
  • Use a food thermometer to make sure food is cooked to a safe internal temperature
  • Never place cooked food on an unwashed plate that held raw meat, poultry, seafood or eggs

Cook: Cook to Proper Temperature

  • Beef roasts and steak: minimum 145 degrees
  • Pork: minimum of 145 degrees
  • Poultry: minimum 165 degrees
  • Ground meat: 160 degrees
  • Cook eggs until the yolks and white are firm, not runny
  • Casseroles containing eggs: 160 degrees
  • Fish: 145 degrees
  • Leftovers: 165 degrees

Chill: Refrigerate Promptly

  • Refrigerator temperature: 40 degrees or below
  • Freezer temperature: 0 degrees or below  
  • Never let raw meat, poultry, eggs, cooked food or cut fresh fruits or vegetables sit at room temperature more than two hours
  • Never defrost food at room temperature
    • Defrost foods in the refrigerator, in cold water or in the microwave
  • Always marinate food in the refrigerator
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