DIY FitBall: A Fun Fitness Activity

Learn how to make your own FitBall for a quick physical activity break! #UNLFoodFitness #Nebraska4H

FitBallDo you need a quick physical activity break or game to help make fitness fun for youth? I created a fitness activity, which I call FitBall, to help incorporate physical activity breaks during my middle school summer nutrition program. A three-five minute physical activity break helps everyone get moving and energized while providing a quick “brain break” that helps students stay focused on learning. Middle school and elementary students enjoy playing this fitness activity.

FitBall Activity

Similar to hot potato, Fitball is a fun activity that can be used as a physical activity break or game for youth.

 Supplies:

  • FitBall (learn how to make one)
  • Music on a device (I like to use Spotify* or Pandora* on my iPad)
  • Speakers (I like to use a Bluetooth Speaker to connect with my iPad)
  • DJ –  in charge of starting/stopping the music during the game

Directions:

  1. Participants arrange themselves in a circle.
  2. DJ starts the music and participants will hand or toss the beach ball from one person to the next while the music is playing.
  3. DJ will randomly stop the music.
  4. The person left holding the FitBall when the music stops will pick the fitness activity that is closest to their right thumb.
  5. The group will complete the chosen fitness activity, but make sure everyone has the appropriate space before starting the activity.
  6. Return to your group circle and continue playing the game as time allows.

My Tips:

  • If an exercise is chosen that has already been done during that activity, I recommend the participant to pick the closest exercise that has not been completed.
  • Participants will be tempted to hit the ball like a volleyball and may cause the activity to become louder due to students getting excited. If you would like a calmer game, instruct students that they cannot hit the ball.

 


DIY FitBall

Supplies:

Directions:

  1. Air up beach ball.
  2. Using a permanent marker and the list of fitness activities below, write 3-4 fitness activities per color panel on a 12 inch beach ball.

List of Fitness Activities

Modify or change exercises as needed, but I would recommend including at least 3 exercises per panel.

  •  Yellow Panel
    1. 5 Squats
    2. 10 Toes Touches
    3. 10 Arm Circles (Backward)
  • Orange Panel
    1. Run in Place for 10 counts
    2. 5 push-ups
    3. Stork Stand (Hold each leg for 5 counts)
    4. 5 Side to Side Jumps
  • Green Panel
    1. 5 jumping jacks
    2. 10 sit-ups
    3. Butterfly Sit (Hold for 10 counts)
  • White Panel
    1. Straddle Sit (Left, right, center for 5 counts each)
    2. 10 Lunges (Alternating Legs)
    3. 10 Shoulder Rolls (Forward 5 times & backward 5 times)
  • Red Panel
    1. 10 Arm Circles (Forward)
    2. Side Arm Stretch (Hold each arm for 5 counts)
    3. 5 Forward and Backward Jumps
  • Blue Panel
    1. 5 Jumps to the Sky
    2. Hop on 1 Foot (5 Hops per foot)
    3. Upward Arm Stretch (Hold for 10 counts)

Spotify

  • Advantages
    1. Free version, but will play ads
    2. Create your own playlists or follow others
  • Disadvantage
    1. Cannot disable explicit songs, so create your own playlist instead of playing a radio station in order to know the songs are safe to play in educational settings
  • See more info at www.spotify.com
  • Need song ideas? Check out &/or follow my “Get Fit Day Music for Youth” Spotify playlist that I used for one of my recent events:


Pandora

  • Advantages
    1. Free version, but will play ads
    2. Can disable explicit songs
      1. Under you account, click your email address (or name) in the top right corner and select Settings.
      2. Under “Explicit content filter” click “No. Do not allow explicit content.
      3. Click the Save Changes button when finished.
      4. Learn how to change the setting for your phone or tablet at http://help.pandora.com/customer/portal/articles/24645-enable-explicit-filter.
  • Disadvantage
    1. Cannot create your own playlist
  • Need playlist ideas for youth? I recommend the following radio stations:
    1. Today’s Hits Radio
    2. Today’s Country Radio
  • Customize your radio station by clicking “thumbs-up” or “thumbs-down” if you like or dislike a song being played.
  • See more info at www.pandora.com

Check out my Pinterest board for more ideas:


*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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Banana Delight: A Simple & Healthy Snack or Dessert

Learn how to make a simple and healthy snack or dessert that both kids &/or adults love! #kidseatright #UNLfoodfitness

Banana DelightI stumbled upon Banana Delight this past summer when I was looking for healthy recipes to utilize during my Kids in the Kitchen 4-H Workshop. The recipe was located within a Nebraska 4-H Curriculum called, “Making Food for Me Helper’s Guide.” I chose to have the youth prepare this recipe for a dessert as part of their meal. It is a healthier dessert since one serving has 3/4 cup of fruit towards your daily recommended intake.

Last week, I decided to have middle school students prepare Banana Delight as a healthy snack during my 4-H Food Smart Families class at a local school. They were super easy to make in the classroom, and at the end of the class, the students voted “No Thank You,” “Liked It,” or “Loved It” towards Banana Delight. All 17 students voted “Loved It!” Plus, several youth told me the following week that they made this recipe with their family. So, I say the recipe is a winner! Let me know if you have the same success as I have with this recipe.

4 reasons I love this recipe:

  1. Easy to Make (Only 4 ingredients)
  2. Healthy (118 calories/serving and 3/4 cup of fruit)
  3. Tastes Great (Kid approved)
  4. Budget Friendly ($0.41/serving)

Want to make an even healthier version? Substitute 2 tablespoons of low-fat vanilla yogurt for 2 tablespoons of whipped topping. This will add 27 calories to the recipe, but you will gain more healthy nutrients like protein and calcium instead of saturated fat!   Two tablespoons of whipped topping has 25 calories with 1.5 grams of saturated fat and 2 grams of sugar, so in moderation it can be part of a healthy lifestyle.

Here is the recipe…

Banana Delight

Makes 2 Servings

 Ingredients:

  • 1 large ripe banana
  • 2 pineapple slices (Canned in 100% pineapple juice)
  • 4 tablespoons whipped topping
  • 2 maraschino cherries

Directions:

  1. Cut bananas in half lengthwise. Cut each half cross-wise.Cut Bananas
  2. Place one pineapple slice on a plate.Pineapple Slice
  3. Top with 2 banana slices.Top with Banana Slices
  4. Top banana slices with 2 tablespoons of whipped topping and a cherry. ENJOY!Top with whipped topping and cherry

Additional Resources to Check Out:

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

Printer-Friendly Recipe

Banana Delight

Makes 2 Servings

 Ingredients:

  • 1 large ripe banana
  • 2 pineapple slices (Canned in 100% pineapple juice)
  • 4 tablespoons whipped topping
  • 2 maraschino cherries

Directions:

  1. Cut bananas in half lengthwise. Cut each half cross-wise.
  2. Place one pineapple slice on a plate and top with 2 banana slices.
  3. Top banana slices with 2 tablespoons of whipped topping and a cherry.

Nutrition Information per Serving: 118 Calories, 3g Total Fat, 2g Saturated Fat, 0mg Cholesterol, 4mg Sodium, 25g Total Carbs, 18g Sugars, 1g Protein

Food Groups: Fruits 3/4 cup

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Applesauce Oatmeal Muffins with Blueberries… “The Best Muffins Ever”

Applesauce Oatmeal Muffins with Blueberries

Are you looking for a quick & healthy grab-n-go breakfast or snack idea? Then this recipe is for you! These Applesauce Oatmeal Muffins with Blueberries are easy to make, healthy, and tastes amazing!

I was trying to find the perfect muffin recipe for a group of middle school students, who attended my 10-hour nutrition education program during the month of June. This program was available thanks to the 4H Food Smart Families grant from National 4-H Council and the ConAgra Foods Foundation. I wanted to find a recipe with mostly whole grains that the students would love!

I found a recipe for “Applesauce Oatmeal Muffins” on UNL Extension’s Food Website, but I decided to modify the recipe by adding more whole wheat flour and using blueberries instead of raisins. I decided to name them “Applesauce Oatmeal Muffins with Blueberries.” So original, right?

The youth prepared 2 dozen muffins some with blueberries and some without for the food prep lesson. They were anxiously waiting for them to get out of the oven while they were doing other homework. After serving them with a cup of 1% milk, they asked for them to be part of a snack again. The muffins turned out to be a HIT with the youth!

I ended up making 4 dozen muffins for this program. It was about 50/50 if they liked the muffins better with or without blueberries. I would say they were a success!

One student even claimed, “These are the best muffins ever!”

I enjoyed witnessing youth make healthier choices as a result of this program! Learn more about my experience from the Beatrice Daily Sun newspaper article, “Students receive lesson in nutrition.”

Here is the recipe….

Applesauce Oatmeal Muffins with Blueberries

Makes 12 Muffins

Ingredients:

  • 1/3 cup vegetable oil
  • ½ cup brown sugar, lightly packed
  • 1 egg
  • 1 cup applesauce, unsweetened
  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • ½ teaspoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup frozen blueberries, optional
  • 1 cup quick-cooking oatmeal

Directions:

  1. Preheat oven to 350°F.Preheat Oven to 350
  2. Combine oil, brown sugar, applesauce, and egg in one bowl, mixing well.Measuring liquid ingredients
  3. Combine dry ingredients (flours, oatmeal, cinnamon, baking powder, baking soda, and salt) in another bowl, mixing well. If you didn’t mix them before combining with the liquid ingredients, when baked, the muffins will likely get tunnels inside.Measure dry ingredients
  4. Combine dry and wet ingredients, by hand with a wooden spoon, just enough to blend. Batter should still be lumpy, don’t try and smooth it. DO NOT OVERMIX. Only 10-15 strokes are needed to moisten the ingredients. This process is called the “muffin mixing method,” which is when you mix liquid and dry ingredients separately then combine them with as few stirs as possible to prevent gluten formation.Combine wet and dry ingredients.
  5. Blend in frozen blueberries. You can use fresh blueberries if you like. I usually have frozen blueberries in my freezer, and I think they taste great in baked goods or smoothies.Blend in blueberries
  6. Spoon into 12 muffin cups. I like to measure a 1/4 cup of batter for each muffin cup. I take a spoon if I need to take some batter out of a cup if it is too full. Try to fill cups evenly for best baking results.Making muffins
  7. Bake at 350°F for 25-30 minutes.Muffins ready to bake
  8. Muffins are done when a toothpick inserted near the center comes out clean.Muffin Test for Doness
  9. Remove from oven and cool.Cooling Rack
  10. Store muffins in a covered container or plastic storage bag to prevent them from drying out. Pair it with a glass of 1% or skim milk for a healthy grab-n-go breakfast.Muffin Storage

Variations to the Recipe that I have tried and loved!

  • Plain… without blueberriesApplesauce Oatmeal Muffins
  • Add dark chocolate chips instead of blueberriesApplesauce Oatmeal Muffins with Dark Chocolate Chips

Applesauce Oatmeal Muffins with Blueberries

Makes 12 Muffins

Ingredients:

  • 1/3 cup vegetable oil
  • ½ cup brown sugar, lightly packed
  • 1 egg
  • 1 cup applesauce, unsweetened
  • ½ cup all-purpose flour
  • ½ cup whole wheat flour
  • ½ teaspoon cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ½ cup frozen blueberries, optional
  • 1 cup quick-cooking oatmeal

Directions:

  1. Preheat oven to 350°F.
  2. Mix together oil, brown sugar, applesauce, and egg.
  3. Combine dry ingredients (flours, oatmeal, cinnamon, baking powder, baking soda, and salt) in another bowl, mixing well.
  4. Combine dry and wet ingredients, by hand with a wooden spoon, just enough to blend. Batter should still be lumpy.
  5. Blend in frozen blueberries.
  6. Spoon into 12 muffin cups.
  7. Bake at 350°F for 25-30 minutes. Muffins are done when a toothpick inserted near the center comes out clean.
  8. Remove from oven and cool.
  9. Store muffins in a covered container or plastic storage bag to prevent them from drying out.

Nutrition Information for 1 muffin:

Per serving: 159 calories, 23 grams (g) carbohydrate, 10 g sugar, 7 g fat, 3 g protein

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Black Bean & Corn Salsa

Black Bean & Corn SalsaLooking for a healthier dip recipe to take to a party? The Super Bowl is this Sunday, and I wanted to share with you one of my favorite recipes for salsa! It is low in calories and fat, high in nutrients, and tastes amazing. Bonus, this recipe is super easy to make!

Ingredients:

  • 1 can (15 oz) black beans, drained & rinsed
  • 1 can (10 oz) diced tomatoes with green chilies (Mild), drained
  • 1 can (15.25 oz) whole kernel corn (No Salt Added), drained
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 teaspoon lime juice

Directions:

  1. Open can of black beans and place in strainer. Rinse beans and place in medium bowl.Rinsed Black Beans
  2. Place in strainer, can of dice tomatoes with green chilies and corn to drain off excess liquids. Then, place in medium bowl.Drained Diced Tomatoes & Corn
  3. Finely chop red onion. Add 1/4 cup to bowl. To make it easier, I like to use the small setting on my Chop Wizard* when chopping vegetables. You can use a knife to finely chop them too.Finely Chopped Red Onion
  4. Finely chop fresh cilantro. Add 1/4 cup to bowl.Finely Chopped Cilantro
  5. Add 1 teaspoon of lime juice and stir.Lime Juice

You can enjoy this salsa all by itself as a salad or can eat with tortilla chips. Watch your portion size on the tortilla chips because 1 ounce of tortilla chips (about 7 chips) equals 150 calories. I like to load my chip up with salsa on every bite to get more nutrients without eating as many chips. You can also enjoy this salsa with salads, tacos, or burritos.

Develop a winning Super Bowl “food game plan.” Check out the handout my colleague, Alice Henneman, developed that talks about eight winning strategies, “Your Super Bowl Game Plan for Healthy Eating.”

Chips & Salsa

Black Bean & Corn Salsa

Makes 18 Servings (1/4 cup each)

Ingredients:

  • 1 can (15 oz) black beans, drained & rinsed
  • 1 can (10 oz) diced tomatoes with green chilies (Mild), drained
  • 1 can (15.25 oz) whole kernel corn (No Salt Added), drained
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped fresh cilantro
  • 1 teaspoon lime juice

Directions:

  1. Open can of black beans and place in strainer. Rinse beans and place in medium bowl.
  2. Place in strainer, can of dice tomatoes with green chilies and corn to drain off excess fluids. Then, place in bowl.
  3. Finely chop red onion. Add 1/4 cup to bowl.
  4. Finely chop fresh cilantro. Add 1/4 cup to bowl.
  5. Add 1 teaspoon of lime juice and stir.

Nutrition Information per Serving: 35 calories, 0g fat, 135 mg sodium, 6g carbohydrates, 2g sugar, 2g protein

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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2013: Making Health a Priority… No More Excuses

I can’t believe 2014 is here.. where has the year gone? Time flies when you are having fun! Currently, I’m on my way home from Colorado. I went skiing with my husband, brother, and a couple friends. It was a lot of fun to start the new year on the slopes! The long drive had me thinking about everything I achieved personally and professionally in 2013, and it has me excited for what is to come in 2014! I created a highlight video of 2013 using the Flipagram app.


I would like to share with you how I made eating healthy and exercising a priority this past year, which led to a 10 pound weight loss since the beginning of January. I’m super excited that I have been able to maintain my weight loss, and I was able to purchase jeans in December that were 3 sizes smaller than in January! Did I eat healthy all the time? No. Did I exercise all the time? No. I achieved the right balance by making healthier decisions!

I will never forget when I was complaining to my husband about how I didn’t have time to exercise or eat healthy. His response, “Kayla, you have time, but you are just not making healthy eating or exercise a priority.” He was right, and I needed to hear that! I finally realized that I was choosing other activities to fill my time and my excuse wasn’t going to work anymore. For 2013, I made eating healthy and exercising a priority.

My main healthy eating goals were to eat more vegetables, fruits, whole/natural foods, and home cooked meals while eating less processed foods. Check out some of the recipes I used this past year:

For exercise, my goals were to workout at least 2 times a week at my CrossFit gym, but it really depended upon my schedule. My biggest accomplishment within CrossFit was competing in the 2013 CrossFit Open. The Open is a world-wide CrossFit competition where athletes complete one workout a week for five weeks and submit their scores online.

CrossFit Open 13.3

In August, I was excited that I achieved 5 kipping handstand push-ups for the first time. Remember to not give up on a goal even if it takes months to reach it! It is all about the small gains!

Kipping Handstand Push-Up

Increasing my physical activity level resulted in completing three 5k races: the Color Run, NAND Fuel Up to Color, and the Spartan Sprint. I think this is a huge accomplishment since I completed my first 5k in 2012!

The Color Run 6/1/2013, NAND Fuel Up with Color 5K Race 9/28/13, Spartan Sprint 10/12/2013

The Color Run 6/1/2013, NAND Fuel Up with Color 5K Race 9/28/13, Spartan Sprint 10/12/2013

My husband and I also enjoy riding our bikes and playing volleyball to increase our physical activity level.

Thanks to UNL Campus Rec for the bike valet we were able to bike to the football game.

Thanks to UNL Campus Rec for the bike valet we were able to bike to the football game.

I was able to lose weight and maintain my weight loss by achieving my healthy eating and physical activity goals while enjoying unhealthier foods in moderation. I traveled a lot this past year. I attended the FBLA National Leadership Conference in June. During my trip and in honor of Throwback Thursday, I wanted to recreate an FBLA pic from 2001. Same outfit, just 12 years later. Thanks to losing weight and making healthier decisions the same clothes still fit!

In honor of #tbt, I wanted to recreate an FBLA pic from 2001. Same outfit, just 12 years later. Thanks to making healthier decisions the same clothes still fit!

Did you make a New Year’s Resolution goal? Make 2014 the year you lead a healthier lifestyle by making it a priority! Making a change takes time, commitment and a lot of encouragement. You may get off track at times, but pick up where you left off and start again. Keep working toward that goal and making healthier decisions! Check out my Walk Nebraska Newsletter “New Year, New You: 4 Tips to a Healthier You” to help you achieve your goals!

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Roasted Baby Carrots with Garlic Recipe

Oven Roasted Baby Carrots

I love fresh garlic and I love baby carrots. I decided to put them together, and the recipe turned out amazing.  It has become one of my go-to recipes for an easy vegetable side dish. This recipe requires very little preparation since it only has 3 ingredients. Extra Bonus – They even taste great as leftovers! I had to share my recipe with you. Please let me know if you make this recipe and how you like it by leaving a comment at the end of this blog post.

Ingredients:

  • One 32-ounce bag baby carrots
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced

Directions:

  1. Preheat oven to 425°F.Preheat oven
  2. Combine the carrots and olive oil in a large bowl.IMG_0936.JPG (2)
  3. Add the minced garlic cloves and stir. I like to use a garlic press by placing one clove of garlic in the press at a time. Learn how to mince garlic or use a garlic press by watching this short video: 
  4. Place the carrots in a single layer on a 12″ x 16 3/4″ baking pan. I like to use a darker pan because the carrots will brown more.IMG_0944
  5. Roast for 30-35 minutes, stirring occasionally, until carrots are tender. I check to make sure the carrots are tender by using a fork to poke the carrots to see if they are soft.Roasted Baby Carrots with Garlic

Roasted Baby Carrots with Garlic Recipe

Makes 8 servings

Ingredients:

  • One 32-ounce bag baby carrots
  • 1 tablespoon extra virgin olive oil
  • 2 garlic cloves, minced

Directions:

  1. Preheat oven to 425°F.
  2. Combine the baby carrots and olive oil in a large bowl.
  3. Add the minced garlic cloves and stir.
  4. Place the carrots in a single layer on a 12″ x 16 3/4″ baking pan.
  5. Roast for 30-35 minutes, stirring occasionally, until carrots are tender.

Nutrition Information per Serving: 60 calories, 2g fat, 82 mg sodium, 10g carbohydrates, 6 grams sugar, 1 g protein

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Almond Berry Chicken Salad Recipe

Strawberries, blueberries, blackberries and red raspberries… oh my! These are some of my favorite fruits. I love to eat them as a snack, in a salad, or with frozen yogurt. I especially enjoy fresh berries this time of year because they are in season, cost less, and taste better!

Another summertime favorite of mine is ordering Panera’s Strawberry Poppyseed & Chicken Salad* since it is only available during the summer. While shopping for groceries, I was looking at the refrigerated salad dressings in the produce aisle and realized that I could buy Panera’s Poppy Seed dressing*. This inspired me to modify Panera’s* salad recipe, which includes all of my favorites. I swapped romaine lettuce with spinach, pecans with almonds, and only used fresh berries. My spinach salad was topped with my Oven Roasted Chicken Breast along with some poppy seed dressing. You can substitute the poppy seed dressing for raspberry vinaigrette or balsamic vinaigrette if you would like. Feel free to adapt the recipe using your favorite fruits and nuts. This salad turned out amazing, so I had to share it with you!

Ingredients:

  • 6-8 ounces Oven Roasted Chicken Breasts
  • 4 cups Baby Spinach
  • 2 cups Fresh Berries
  • 1/2 cup Almonds
  • 2-4 tablespoons Poppy Seed Dressing

IMG_1819Directions:

  1. Prepare the Oven Roasted Chicken Breast Recipe or use leftover chicken breast to top the salad. When using leftovers, reheat the chicken to a minimum internal temperature of 165°F.Oven Roasted Chicken Breast
  2. Add 2 cups (or 2 large handfuls) of spinach to each salad bowl.
    Spinach
  3. Top salad with 3 to 4 ounces of sliced oven roasted chicken breast.
    Chicken Spinach Salad
  4. Add 1 cup of fresh berries to the salad bowl. Make sure to wash fresh berries under cool running water before adding to salad. I used a combination of my favorite berries like strawberries, blueberries, and red raspberries.Adding Fresh Berries
  5. Place a handful of almonds on top of salad, which is about 1/4 cup of almonds.Almonds
  6. Finish the salad by adding 1-2 tablespoons of Panera’s Poppy Seed dressing*.Poppy Seed Dressing
  7. I like to mix up my salad before enjoying it!Enjoy!
  8. I also enjoyed this salad the next day for lunch at work.

    Almond Berry Chicken Salad at Work

    Don’t be afraid of using leftovers for a simple meal at work! I had enough chicken and fresh berries left for my spinach salad.

Almond Berry Chicken Salad Recipe

Makes 2 Servings

Ingredients:

  • 6-8 ounces Oven Roasted Chicken Breasts
  • 4 cups Baby Spinach
  • 2 cups Fresh Berries
  • 1/2 cup Almonds
  • 2-4 tablespoons Poppy Seed Dressing

Directions:

  1. Prepare the Oven Roasted Chicken Breast Recipe or use leftover chicken breast to top the salad. When using leftovers, reheat the chicken to a minimum temperature of 165°F.
  2. Add 2 cups (or 2 large handfuls) of spinach to each salad bowl.
  3. Top salad with 3 to 4 ounces of sliced oven roasted chicken breast.
  4. Add 1 cup of fresh berries to the salad bowl. Make sure to wash fresh berries under cool running water before adding to salad.
  5. Place a handful of almonds on top of salad, which is about 1/4 cup of almonds.
  6. Finish the salad by adding 1-2 tablespoons of Panera’s Poppy Seed dressing*.

*Reference to commercial products or trade names is made with the understanding that no discrimination is intended of those not mentioned and no endorsement by University of Nebraska–Lincoln Extension is implied for those mentioned.

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