Resolve to Eat3

Cornell Cooperative Extension Release for Jan. 2014

Happy New Year! As many people are making resolutions, it is the ideal time to make a commitment to health yours and your family’s. Eat3 can help you find ways to Eat Well, Eat Local, and Eat Together. As part of the Farmers’ Market Nutrition Outreach Program, Cornell Cooperative Extension provides delicious ways to Eat3 throughout the year.

Families are encouraged to take advantage of the many resources available at The Eat3 website features seasonal recipes with nutrition information and tips. In addition, information is available to help families who receive SNAP benefits, WIC Farmers’ Market Nutrition Program checks, and WIC Vegetable and Fruit Checks use food resources at local farmers markets.

When families Eat Well, Eat Local and Eat Together, they tend to eat better meals have more fruits, vegetables, and whole grains, and fewer sweetened soft drinks. Buying locally-produced foods means your dollars stay within the local community. Buying from local farmers supports the local economy and helps land stay productive.

Cornell Cooperative Extension provides food and nutrition education in a variety of agriculture, 4-H and nutrition venues, such as farmers’ markets, county fairs, health and wellness events, community garden programs, nutrition education programs and through county newsletters. Contact your local Cornell Cooperative Extension office if you are a farmer who would like to participate in the FMNP program. We can help get you started.

If you’d like more ideas to improve your family’s health, call to learn more about the Cornell University Cooperative Extension’s Eat Smart New York program. Learn fun new ways to eat more fruits and vegetables, drink fewer sugar-sweetened beverages, and get at least the recommended 30 minutes of physical activity each and every day, all while also saving money. The Eat Smart New York Program is one of many programs offered by Cornell Cooperative Extension of Chautauqua County, a community based educational organization affiliated with Cornell University, Chautauqua County Government, the NYS SUNY system, and the federal government through the United States Department of Agriculture’s National Institute of Food and Agriculture. CCE-Chautauqua is part of a network of extension associations, programs and services located across the state and nation. For more information, call 716-664-9502 ext. 217 or visit our website at

Cornell University Cooperative Extension provides equal program and employment opportunities.

The Meal of the Month for January, which can also be found on, features a winter squash. In New York, many types of winter squash are grown locally. Acorn squash, butternut squash, Hubbard squash and spaghetti squash are probably the most common. Acorn squash are round and dark green in color, with a yellow-orange inside. They are good for roasting, baking, steaming, mashing, and sauteing. Butternut squash is arguably the most popular variety. It is the sweetest winter squash and its ability to mash and puree smoothly makes it an excellent selection to make soups. Hubbards are known for their remarkable size. They sweeten as they are stored. In fact, because of their thick skin, they can be stored for up to 5 months if kept cool and dry. If your community has a winter farmers’ market, this is a vegetable to look for and enjoy through the winter. Spaghetti squash is known for its noodle-like texture when cooked. It can serve as a healthy, low-calorie, low-fat main dish when served with tomato sauce.

You might also like to try this delicious Sweet Potato and Apple Soup:

Sweet Potato and Apple Soup

3 lbs sweet potatoes

1 Tbsp olive, canola, or vegetable oil

1 onion

1 celery stalk

1 apple

tsp salt

Black pepper to taste

1. Preheat oven to 400?F.

2. Prick the potatoes with a fork, place on a baking sheet, and roast until tender, 40 to 45 minutes.

3. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion, celery, and apple and cook, stirring occasionally, until soft, about 10 to 12 minutes.

4. Halve the potatoes, scoop out the flesh, and add to the saucepan. Add 6 cups of water, tsp of salt, and tsp pepper. Cook until heated through, 8 to 10 minutes.

5. If desired, puree the soup in a blender, working in batches. Or mash soup with a potato masher. Add water, if necessary, to reach the desired consistency. Add black pepper if needed.

Makes: 8 servings

Nutrition Information:

Calories 160 (13% from fat); Fat 2g (sat 0g); Cholesterol 0mg; Sodium 200mg; Carbohydrate 35g; Fiber 5g; Protein 3g; Calcium 6%; Iron 8%