Bites
Mashed potatoes are a holiday favorite, and yet all too often they are not as tasty as they could be. The perfect mashed potato is rich and creamy, yet light and fluffy. Consistently good mashed potatoes comes down to proper potato selection, ideal cooking method, and the appropriate handling of mix-ins. Best Ever Mashed Potatoes
Body
Opposite ArmandLegRaise
1. Kneel on all fours, with your head and spine neutral. 2.Extend your leg off the floor behind you while reaching out in front of you with your right arm. 3.Keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor. 4.Hold, then return to the starting position. Repeat the exercise with your right leg and left arm. Repeat the exercise on both sides 10 times. To add extra strengthening to this workout, instead of returning to the start position, take your elbow to your knee for a crunch. Then, extend the arm and leg parallel to the floor, and repeat. https://www.health.harvard.edu/s taying-healthy/the-best-core- exercises-for-older-adults Resources Additional Resources Available: VirginiaCooperativeExtensionDiabetes Prevention Program Are you at risk fordiabetes? This CDC recognized program can turn that around. Scan the QR Code to request more information.
Key Steps: 1.Chose starchy, not waxy, potatoes. Russet and Yukon Gold are good choices. 2.Cut potatoes in equal sizes and start cooking in cold, salted water. Bring potatoes to a boil and reduce to simmer until cooked (about 30 minutes). Hard boiling potatoes will gelatinize the starch and make gluey potatoes. 3.Add potatoes back to the pot after draining and steam for a few minutes to get rid of excess water (don’t skip this step!). 4.Mash the potatoes with a potato masher or ricer. Add butter and heated milk or cream (or good quality olive oil for dairy-free potatoes). Continue mashing until light and fluffy. Don’t over mash as the potatoes get gummy. Simple mashed potato recipe ingredients: 2 pounds Russet or Yukon Gold potatoes, peeled and quartered 6-8 tablespoons butter ¾ cup milk, half and half, or cream Salt and pepper to taste Optional - chives
Mind Game
Thanksgivin g Word Search 1. autumn
2. cornucopia 3. feast 4. Native American 5. Pilgrim 6. thankful 7. wishbone
8. celebration 9. cranberries 10. harvest
11. parade 12. Plymouth 13. Thursday 14. yam 15. cook 16. family 17. Mayflower 18. pecan 19. stuffing 20. turkey
Editors: April Payne, MS; Carlin Rafie, PhD, RD; Kristen Gibson, MBA; Carlisle Shealy, PhD, MPH Peer reviewers: Elizabeth G-Mundoma MS; Naida Young, MS; Jessica Jones, BSW Subscribe at: buzzbodybites-g@vt.edu Visit Virginia Cooperative Extension: ext.vt.edu
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