SOUTHEAST AREA EXTENSION SAYS                                                              

The Health Benefits of Cranberries and Their Tradition in Holiday
Cooking

Article by: Abby Webber, CSU Extension Agent/Southeast Area Family and Consumer Sciences Specialist

Cranberries are more than just a festive addition to your holiday table—
they’re packed with health benefits and rich in tradition. Whether it’s their
vibrant red color brightening up a meal or their tangy flavor balancing out
richer dishes, cranberries are a seasonal staple that have long been cherished
in cooking and medicine alike. From their antioxidant properties to their rich
cultural history, these tiny berries offer a lot more than meets the eye.

Health Benefits of Cranberries
Cranberries are a powerhouse of essential nutrients. They’re low in calories
but high in vitamin C, fiber, and antioxidants. Vitamin C is crucial for
boosting immunity, while fiber helps maintain a healthy digestive system.
Cranberries are also rich in manganese and vitamin E, both of which support
overall health and energy levels.
Cranberries support heart health, urinary tract health, digestive health, and
boost our immune system as well. Several studies suggest that cranberries
can benefit heart health. The antioxidants found in cranberries, including
flavonoids and polyphenols, can help reduce inflammation and lower blood
pressure. The high fiber content also contributes to improved cholesterol
levels, promoting a healthier cardiovascular system.
Perhaps the most well-known health benefit of cranberries is their ability to
support urinary tract health. Cranberries contain compounds called
proanthocyanidins, which can prevent harmful bacteria, like E. coli, from
sticking to the walls of the urinary tract. This makes them a popular remedy
for preventing urinary tract infections (UTIs). The high fiber content in
cranberries is beneficial for digestion. Fiber aids in regulating bowel
movements and can help prevent constipation, ensuring the digestive system
operates smoothly. Cranberries are loaded with antioxidants, which help
protect cells from damage and strengthen the immune system. Regular
consumption of cranberries can help reduce the risk of colds and infections,
making them a great addition to your diet during the winter months.

The Tradition of Cooking with Cranberries During the Holiday Season
Cranberries have been a beloved part of holiday meals for centuries, particularly in North
America. Native Americans were the first to use cranberries, incorporating them into both savory
and sweet dishes, and even using them as a form of natural medicine. They introduced early
European settlers to the berry, and soon cranberries became a staple of the Thanksgiving and
Christmas menus.
One of the most enduring traditions is serving cranberry sauce alongside the turkey at
Thanksgiving. This tart and sweet condiment provides a perfect balance to the richness of the
roast meats and other heavy dishes. Over time, people have also found creative ways to use
cranberries in everything from desserts like cranberry pies and muffins to cocktails like
cranberry mimosas to decorations like holiday garland. Cranberries are also found in holidaythemed baked goods, jams, and even as a garnish in festive drinks.
But beyond the culinary traditions, cranberries are also woven into the cultural fabric of the
holiday season. Their deep red color symbolizes warmth, love, and festivity, while their seasonal
availability makes them a special treat that everyone looks forward to each year.

Try This Homemade Cranberry Sauce Recipe for Your Holiday Table
If you’re looking to elevate your holiday meal with a fresh and flavorful cranberry sauce, try
making this simple homemade version. It’s a perfect blend of sweet and tart, with a hint of
spice—sure to be a crowd pleaser!

Benefits of Winter Squash

Article by: Ariel Eddings, 4-H Youth Development, Family and Consumer

Now that our warm summer mornings are starting to turn into those crisp cool fall mornings, the produce we see at the local farmers market or grocery store is also changing. Winter squash is typically harvested from the end of September to October. Adding squash into your weekly menu not only adds different textures and delicious flavors, but it also adds countless nutrition benefits. This fall try out one of the different varieties of winter squash like the ones below!

Acorn Squash

• Resemble an acorn with a dark green outside and bright orange interior that is deep in flavor.

• Store up to 3 months in a cool dry place.

• Acorn squash is rich in antioxidants which help boost immunity and fight off disease.

• High in Vitamin C and A. Vitamin C strengthens bones and blood vessels and Vitamin A helps improve the health of vital organs including the heart and lungs.

• Slice acorn squash in half and drizzle with olive oil. Add sweet or savory spices and bake until done.

Butternut Squash

• Pear shaped squash with a creamy colored exterior and bright orange flesh.

• Butternut squash is the sweetest variety of winter squash.

• Has a firmer exterior and interior when compared to other squash.

• Butternut squash has large amounts of fiber which helps you sustain a healthy weight and lower the risk of cancer.

• It is also a good hydrator, helps build immunity, and aids in the protection of eyes.

• Squash can be prepared by boiling or roasting. Mash it up for a delicious side dish or add it to a soup for extra nutrients and creaminess.

Spaghetti Squash

• Oval squash that has a cream to yellow exterior and a string like yellow interior.

• Strands on the interior of the squash look like spaghetti noodles.

• Lacks sweetness when compared to other varieties of winter squash.

• Best prepared by steaming or roasting.

• It is high in vitamin A, C and B6. It also has high amounts of fiber. Aids in gum and overall dental health.

• Cut spaghetti squash in half, scoop out seeds, and roast in the oven.

• For quicker cooking, pierce the outside of whole spaghetti squash with a fork about 8-10 times. Microwave squash until outside is tender.

• Top with your favorite noodle topping like marinara, pesto, or just butter.

Cilantro and Coriander

Article by: Michaela Mattes, CSU Extension Agronomist

Cilantro is an herbaceous plant that can be easily grown in a pot on your windowsill. It is an annual plant that can grow up to 2 feet tall and 1.5 feet in diameter. Cilantro flourishes in full to partial sun, and loose well-drained soil with acidic pH. It will form seeds which are called Coriander. It will grow in our area if it receives water weekly. Plant coriander seeds outdoors in early spring after the last frost 1 to 2 inches apart and 1/4 to 1/2 inch deep. Keep soil evenly moist. Cilantro likes cool temperature (60-70 degrees F). It thrives in our soils if you add organic mix to soil once a month. To keep cilantro from going to seed early and to encourage longer leaf growth, trim flowers by pinching or cutting them off as soon as buds form. When growing cilantro in a pot, place it in sunny spot and keep soil moist, but not waterlogged.

Cilantro can be propagated by selecting a stem that is 4-6 inches long. You then remove the leaves from the bottom 2 inches of the stem and submerge the bottom of the stem in water. Place the cutting in indirect sunlight. Once the cutting has three sets of new leaves you can plant it into soil. You can also plant coriander seeds.

The most common pests that plague cilantro are aphids, which are little green bugs clinging to the underside of leaves, and leafhoppers. Both insects can be washed off with insecticidal soap that is safe for edible plants.

Cilantro is also known by Chinese parsley. The Scientific Name for cilantro is Coriandrum sativum. It belongs to the Apiaceae Family, which also includes carrots, dill, fennel, parsnip, and caraway.

            Cilantro is the Spanish word for Coriander. The name comes from the Latin “Coriandrum” which is derived from Greek “korisandron” meaning stink bug. While many enjoy the taste of cilantro, some people have a genetic predisposition that makes it taste like soap or metal, which is an inherited trait. In the wild cilantro usually grows in damp areas near a water source. Cilantro originated in the Mediterranean very likely Greece. It was used by the old Greeks, Romans, and Egyptians for cooking and medicinal purpose. It was spread throughout the world via trade. Today, cilantro is used in Italian, South Asian, middle Eastern, South American, and Mexican cooking.

Cilantro leaves are used in salsa, guacamole, pasta, bread, sauces, soups, stews, salads, as a topping for chili or sandwiches, and as a garnish. It can likewise be mixed with sour cream for a dip, into cream cheese as a spread, or in herb butter. It can be added to marinades, vinegars, salt, salad dressing, or vegetable oil. You can eat it raw or cooked.

Coriander is used as a spice for rubs for meats, dips, broccoli soup, fries, and pickling veggies. Coriander is additionally used in India in desserts. You should not eat the seeds raw, but instead soak them in water for at least 15 minutes or overnight before eating. Pregnant women are said to not eat coriander.

Cilantro leaves have antioxidants and anti-diarrheal properties. It can help with food poisoning, improves digestion, is a mild diuretic, and has been used as a remedy for anxiety. When brewed into a loose leave tea it can be used for colds. It can lower cholesterol and blood sugar. However, it should be noted that it could interact with diabetes medication. The seeds have probiotic, anti-fungal, and antiseptic properties. If you eat 100g of dry leaves you would consume 23 calories, 0.52g fat, 3.67g carbohydrates, 2.13g protein, some calcium, iron, and potassium. The leaves are rich in vitamin A and C. Eating 100g of dry leaves equals about 4 small containers of store-bought leaves. 100 g of dry seeds, which equals 3 large containers, has 298 calories, 17.77g fat, 55g carbohydrates, 42g fiber, 12.4g protein, and some calcium, iron, potassium, and Vitamin C. The cilantro plant is a good source for vitamins A, C, K, and potassium, calcium, and manganese.

You can harvest leaves by pinching them off the stems. To harvest seeds cut the seedheads, which can be shaken after they are dried. Both leaves and seeds can be dried easily and should be stored in paper bags in a cool, dry, dark place.  

Growing a Vegetable Garden

Article by: Michaela Mattes, CSU Extension Agronomist

As the weather warms, we want to go outside and enjoy nature. Many of us decide to grow a vegetable garden because of its many benefits. Growing your own vegetables teaches you about soil, plants, and the environment, and it is fun. Gardening increases the amount of exercise you do, which promotes healthy weight and better sleep. Nurturing growing plants also improves your mood. Gardening can be enjoyed by the whole family at any age. It fosters connection between family members. Harvesting vegetables grown in your own garden gives you a sense of accomplishment. Vegetables picked from your garden usually taste better than storebought ones.

There are several things to consider before you plant seeds or purchase any starter plants. The first thing to consider is where do you want to plant the garden. You can have a very small area and still plant a few vegetables. You can also use containers or raised garden beds to grow vegetables. Whichever option you choose, I suggest that you select a space that is easily accessible and close to a faucet so you can easily water your plants. Also consider that as plants grow you still need to be able to walk around them to harvest, weed, or water them. Watering your plants throughout the growing season is very important. If you have dogs or live in a place where deer visit from time to time, you might consider building a fence to keep them out. The next thing to think about is what vegetables you like to eat. Some vegetables are easy to grow and grow well in the hot summer, zucchini squash for example. Other vegetables, radishes, and lettuce for example, grow better when the weather is still cool. Another point is to figure out when to plant the seeds, seedlings, or starter plants. You can start seedlings indoors in February or March but have to wait to plant them outside until the middle of May. Mulch or peatmoss is a good soil amendment to help with water retention and nutrients for your plants.

The next thing to consider is the layout of your garden. Familiarize yourself with how much room each plant will need as they grow. You will need room to walk around plants and weed between them as they grow. The rest is up to you. Create a layout that is pleasing to you. There are no wrong ways of arranging your plants.

Once you have chosen which vegetable plants you want to grow, find out as much as possible about nutrient and water needs as well as possible pests or nutrient deficiencies to look out for. It is also important that you can identify which seedlings are your vegetables and which ones are weeds.

The rest of the process includes the actual planting, watering every other day when it’s cool, and every day when the daily high temperature reaches 80-degree Fahrenheit and above. Learn about fertilizing your vegetables and how to tell when a plant has a nutrient deficiency. Rip weeds out as soon as you can. Use other forms of pest control for bugs when necessary. Now you can enjoy your plants as they grow, harvest vegetables, and delight in the beauty of your garden.  

Happy gardening!

4-H Youth Use Technology to Change Their World

Article by: Marlena Griesse, 4-H Youth Development Specialist

Youth around the country are using technology to make their clubs, communities, countries, and world a better place through the 4-H Tech Changemakers program. The 4-H Tech Changemakers program has had a significant impact by inspiring teens in over 160 communities across 18 states to contribute positively. In 2021 alone, 325 teens engaged with and reached over 37,000 adults within the communities they served.

The 4-H Tech Changemakers program is an initiative designed to empower young people to tackle community challenges using technology and innovation. Founded on the principles of the 4-H organization, which focuses on youth development and leadership, this program specifically targets technology-driven solutions.

Key aspects of the 4-H Tech Changemakers program include:

• Youth Empowerment: The program aims to empower youth by providing them with the skills, resources, and mentorship needed to develop and implement technology-based solutions. Participants are encouraged to identify issues within their communities and leverage technology to create positive change.
• Hands-On Learning: It emphasizes hands-on learning through workshops, training sessions, and project-based activities. Participants gain practical experience in areas such as coding, digital design, prototyping, and project management.
• Community Impact: The core focus is on addressing community challenges. Participants are guided to think critically about local issues and how technology can be applied creatively to solve them. Projects often span diverse fields such as environmental sustainability, healthcare, education, and social justice.
• Mentorship and Collaboration: Mentorship from professionals in the tech industry and collaboration with peers are integral parts of the program. This support network helps participants refine their ideas, develop technical skills, and build confidence in their ability to make a difference.
• National and Global Connections: While rooted in local communities, the program also connects participants to a broader network of changemakers nationally and sometimes globally. This exposure allows for sharing of ideas, learning from others’ experiences, and amplifying the impact of their projects.
• Leadership Development: Beyond technical skills, the program fosters leadership qualities such as communication, teamwork, problem-solving, and resilience. Participants are encouraged to become advocates for their causes and inspire others to embrace technology for social good.

Overall, the 4-H Tech Changemakers program serves as a platform for youth to innovate, collaborate, and lead in creating solutions that address real-world challenges using technology. It not only equips participants with technical skills but also nurtures a sense of civic responsibility and empowerment to effect positive change in their communities.

If you are or know of a youth interested in becoming a 4-H Tech Changemaker, check out the free course at https://4-h.org/clover/activities/tech-changemakers/ or contact your local Extension Office:  Baca County 719-523-6971, Bent County 719-456-0764, Cheyenne County 719-767-5716, Crowley County 719-267-5243, Kiowa County 719-438-5321, Otero County 719-254-7608, Prowers County 719-336-7734 or find us on the web at:  https://extension.colostate.edu/

Growing Tomato Plants from Slices

Article by: Ariel Eddings, 4-H Youth Development, Family and Consumer

Spring is right around the corner, and many of us are planning our summer gardens! Home gardeners plant a variety of delicious and nutrient dense fruits and vegetables every year. The most popular fruit to grow in backyard gardens is tomatoes. Annually, 93% of households in America grow tomatoes! Tomatoes are a great crop to plant at home as they are not only delicious and versatile, but they are also easy to grow.

This year, instead of purchasing a tomato plant or tomato seeds, start your tomato plant right at home with store bought tomatoes. This process is easy and something everyone in the family can be a part of!

Materials:

• Pot or container (whatever you have at home)
• Soil
• Tomatoes (romas, beefsteaks, or even cherry tomatoes) – this is also great for tomatoes that you already have at home that might be getting too soft to use. Tomatoes from our grocery stores are typically hybrids and may be sterile. This would allow your plant to grow, but it might not produce fruit.
• Spray bottle

Process:

• To start, fill your pot or container with potting soil. The pot should be filled just about to the top.
• Slice your tomato into ¼ inch slices (if using cherry tomatoes slice in half). If you’re using a smaller container use one to two slices, and three to four slices if you’re using something closer to gallon size.
• Next, lay the tomato slices down in a circle around the pot. Evenly cover the tomato slices with a bit more soil. Once you have your tomatoes and soil all ready, mist the top with water. It is better to use a spray bottle to wet down the top of the soil, so it doesn’t run off the tomato slice.  
• Make sure to keep the top of the soil moist during the entire process.
• After 7-14 days the seeds should start to germinate. Don’t be worried if you see mold during this stage!
• You should end up with 30-50 tomato seedlings! Choose the strongest ones and transplant them into larger pots.
• Now you have successfully grown your own tomato plants!

Try this family friendly recipe with your home grown tomatoes this summer!

The Mindful Hobby: Unveiling the Benefits of Working Puzzles

Article by: Abby Weber, Southeast Area FCS Specialist

January 29, 2024 – National Puzzle Day

In a fast-paced world filled with screens and digital distractions, it’s often refreshing to step back and engage in activities that stimulate the mind and promote relaxation. Puzzles have been a beloved pastime for centuries, and they offer a plethora of benefits that go beyond mere entertainment. Let’s explore the numerous advantages of working puzzles and why you should consider making them a part of your routine.

There are numerous reasons why puzzles contribute to long-term health but let’s start by exploring cognitive exercise. Puzzles are like a mental gym for your brain. They challenge your cognitive abilities, including problem solving, critical thinking, and logical reasoning. Whether it’s a jigsaw puzzle, Sudoku or a crossword, working on puzzles exercises your mind and keeps it sharp. It’s a fun way to improve your memory and boost your intellectual prowess.

Stress reduction is another benefit of Working puzzles. In our hectic lives, stress is an ever-present companion. Puzzles offer a soothing escape from the chaos of the day. When you immerse yourself in a puzzle, your focus shifts away from worries and anxieties. This mindful engagement can lead to reduced stress levels and an overall sense of calm. The repetitive nature of puzzle solving can be a form of meditation, promoting relaxation and tranquility.

Not only can puzzles help improve patience and persistence, but they can also enhance spatial awareness. Puzzles can be challenging, and it’s not uncommon to encounter moments of frustration. However, the act of working through these difficulties can teach patience and persistence. Overcoming obstacles in a puzzle teaches you that with determination and a methodical approach, even the most complex problems can be solved. This valuable life skill can be applied to various aspects of your personal and professional life. One example of this is working a Jigsaw puzzle which is excellent for improving spatial awareness. When assembling pieces into a coherent image, you’re consistently assessing shapes, sizes and how they fit together. This enhances your spatial reasoning skills, which can have real world applications such as improved navigation and a better understanding of spatial relationships.

While solving puzzles may seem like a structured activity, it can also enhance Our creativity. As you work on a puzzle, you develop a sense of pattern recognition and artistic appreciation. This can translate into improved creative problem-solving skills in other areas of your life. Not only are problem-solving and enhanced creativity important benefits of working puzzles, so is a sense of accomplishment. Completing a puzzle is incredibly rewarding, whether it’s a 500-piece puzzle or a challenging Sudoku, that moment when the final piece clicks into place or that last number is filled can boost your self-esteem and confidence. This sense of achievement can spill over into other areas of your life, motivating you to tackle bigger challenges.

Puzzles can be a fantastic social activity. Gathering around a table with friends or family to work a puzzle can lead to meaningful conversations and shared experiences. It’s an opportunity to connect with loved ones in a way that’s screen-friendly and genuinely engaging. Working puzzles is more than just a pastime. It’s a meaningful hobby with numerous benefits for your mind, body, and soul. It’s an accessible and enjoyable way to exercise your brain, reduce stress, develop patience, and improve various cognitive skills. So, the next time you have a spare moment, consider picking up a puzzle and reap the many advantages it has to offer. Whether you’re a novice or an experienced puzzle enthusiast, you’ll find that this age-old hobby is a timeless treasure waiting to be unlocked piece by piece.