THEN STAY TUNED FOR W ALREADY E
NEWS AT 11:00. 
WELL IF YOU HAVE STOPPED AT A
LOCAL GARDEN CENTER LATELY, YOU
KNOW MANY PEOPLE ARE SPENDING
TIME IN QUARANTINE SOWING SEEDS
THAT WILL SOON SPLIT THEIR
SUPPER TABLE. 
>> THAT'S A GOOD THING BECAUSE
WE ALL KNOW FRESH IS BEST. 
SOMEONE ELSE WHO KNOWS THIS
KATHLEEN BLAINE. 
SHE IS AN EXTENSION EDUCATOR
WITH THE UNIVERSITY OF DELAWARE
CO-OPERATIVE EXTENSION AND
JOINS ME VIA ZOOM. 
THIS AFTERNOON. 
KATHLEEN, THANK YOU SO MUCH. 
THANK YOU FOR HAVING ME. 
I'M GLAD TO HAVE A CHANCE TO
SHARE SOME INFORMATION WITH YOU
.
>> NOW YOUR JOB AS AN EXTENSION
EDUCATOR IS TO HELP PEOPLE EAT
HEALTHY. 
AND THE RECIPE THAT YOU'RE
GOING TO SHOW US TODAY IS ONE
THAT YOU USE OFTEN. 
>> YES. 
>> THIS RECIPE IS ONE RECIPES
THAT WE FEATURE OUR DINING OR
DIABETES PROGRAM WE OFFER THESE
SESSIONS THROUGHOUT THE STATE
OF DELAWARE AND WE'RE PART OF A
NATIONAL NETWORK OF EXTENSION
EDUCATORS THROUGHOUT
THE COUNTRY THAT OFFER DINING
DIABETES. 
YEAH, BECAUSE AS EVERYBODY
KNOWS WHEN YOU DO HAVE DIABETES
IT'S IMPORTANT TO CONTROL WHAT
YOU EAT. 
>> YES. 
YES. 
SO BUT WHAT'S REALLY WONDERFUL
ABOUT MANAGING DIABETES THESE
DAYS IS IT'S NOT OUR MOTHERS OR
OUR GRANDMOTHERS DISEASE OR SO
MUCH NEW SCIENCE AND RESEARCH
THAT SHOWS THAT YOU CAN EAT
JUST ABOUT THEN YOU CAN EAT
ANYTHING. 
YOU JUST HAVE TO CONTROL YOUR
PORTIONS AND WATCH YOUR
CARBOHYDRATES. 
YOU KNOW, IT'S TASTY TOO JUST
BECAUSE IT'S A SALAD. 
I TELL YOU A BALANCE. 
I'VE COME A LONG WAYS OVER
THE YEARS FROM WHEN MY MOM USED
TO MAKE IT FOR ME WHEN I WAS A
KID. 
YEAH. 
BUT ICEBERG WAS BACK BACK IN
RIGHT. 
WHICH IS TOTALLY A WONDERFUL
SALIGARI. 
WE JUST HAVE SO MANY OTHER NEW
OPTIONS THAT ARE AVAILABLE TO
US NOW THAT ARE REALLY
DELICIOUS AND ADD A LOT OF
VARIETY TO OUR DIET AND YOUR
WORK. 
>> WHAT DO YOU THINK IS THE ONE
MISCONCEPTION PEOPLE HAVE ABOUT
EATING HEALTHY OTHER THAN YOU
KNOW THE TASTE? 
YEAH. 
A LOT OF TIMES PEOPLE THINK
THAT YOU COST TOO MUCH MONEY TO
EAT HEALTHY. 
WELL, YOU KNOW, I THINK I HAVE
TO CONSCIOUSLY THINK ABOUT THIS
WHEN I GO IN THE GROCERY STORE
AND SPEND MY MONEY AROUND
THE PERIMETER OF THE GROCERY
STORE AND BUY SOME OF THOSE
HEALTHIER OPTIONS. 
R.A. CARED FOR ME SO THAT I
DON'T CONSUME FOR EXAMPLE BY
BABY CARROTS THAT ARE ALREADY
PREPARED INSTEAD OF BUYING
COOKIES. 
COOKIE AISLE. 
>> YEAH. 
YEAH AND OF COURSE WITH FRUITS
AND VEGETABLES YOU KNOW THEY'RE
PRETTY PURE AND PRETTY WHOLE
RIGHT. 
RIGHT. 
RIGHT. 
AND WE ALWAYS SAY TO THERE'S NO
REASON WHY YOU CAN'T EAT FROZEN
OR CAN VEGETABLES THEY'RE
TOTALLY NUTRITIOUS AND A GREAT
SOURCE OF NUTRIENTS, FIBER ALL
KINDS OF VITAMINS AND MINERALS
AND THAT JUST MIGHT BE WHAT
SOME FAMILIES NEED TO DO
ESPECIALLY THIS TIME OF YEAR. 
IN OUR SITUATION NOW WHERE WE
WANT TO GO TO THE GROCERY STORE
MAYBE LESS FREQUENTLY GO OUT AS
FREQUENTLY HAVE THESE THINGS ON
DEMAND. 
ALL RIGHT. 
WELL, I TELL YOU WHAT I CAN'T
WAIT ANY LONGER. 
I WANT. 
I WANT TO SEE THE SALAD. 
WE'RE GOING TO TAKE A REAL
QUICK BREAK AND WHEN WE COME
BACK YOU'RE GONNA SHOW US HOW
NEW BATHROOM FROM HAROLD'S BATH
AND HOME SOLUTIONS BEFORE
THE BREAK I JOIN KATHLEEN
BLAINE OF THE UNIVERSITY OF
DELAWARE COOPERATIVE EXTENSION
FROM HER DINING ROOM TO MY
DINING ROOM AND SHE IS SHOWING
US HOW TO MAKE A A HEALTHY
SPINACH SALAD. 
WE START WITH SOME SPINACH AND
OF COURSE YOUR DARK LEAFY GREEN
EYES ARE ON A REALLY HAPPY PARK
WITH BLOCKS AND NUTRIENTS. 
THE SPINACH HAS A LOT OF FOLATE
WHICH IS REALLY GOOD
REPRODUCTION AND GROWTH. 
AND THEN WE'RE ADD SOME CHOPPED
CELERY ALREADY CHOPPED OUT ALL
AND SILVER IS SOMETHING THAT I
KNOW I SMALL FAMILY AND WHEN I
PURCHASE A LARGE PACKAGE OF
CELERY I HAVE A REALLY
INTENTIONAL ABOUT USING IT UP. 
BUT ONE OF MY FRIENDS TOLD ME
THAT SHE ACTUALLY BUYS CELERY
FROM THE SALAD AT THE GROCERY
STORE AND HAS ALREADY CUT UP A
LITTLE BIT OF GREEN ONIONS TO
GIVE IT A LITTLE ZEST FOR THEIR
AND SOME SLURPEE. 
>> THESE HAVE A LOT OF NICE
CRUNCH. 
THEY'RE CHOPPED UP SNOOPY. 
SHE'S COME LOOKING LIKE THIS. 
IT'S A LARGE POT. 
I LIKE TO JUST SNAP THE ENDS
OFF OF THE SMOKY AND KIND OF
PULL THAT STRING. 
THAT'S THEIR JUST MY OWN
PERSONAL PREFERENCE THAT. 
SURE. 
AND THEN I'M GOING TO ADD SOME
TOMATOES. 
I FORGOT TO MENTION CELERY. 
WE DON'T THINK OF IT AS BEING
THAT PRECIOUS BUT TONS OF FIBER
AND CELERY. 
IT EVEN HAS THE CALCIUM AND
THAT'S A NUTRIENT CONCERN THESE
DAYS. 
THAT'S WHY YOU SEE POTASSIUM
LISTED ON YOUR NUTRITION FACTS
LABELS NOW. 
BUT CALCIUM KEEPS YOUR HEART
PUMPING. 
IT'S REALLY IMPORTANT TO
THE ADEQUATE AMOUNT OF THE TASK
.
TOMATOES GIVE IT A NICE RIGHT
COLOR THERE AND I LIKE TO USE
THE CHERRY GRAPE TOMATOES JUST
MY OWN PERSONAL PREFERENCE. 
YOU KNOW PEOPLE ARE GOING TO
START TO MADE A SIMILAR GARDEN
.
YOU'RE GOING TO HAVE A LOT IN
FARMER'S MARKETS AND ANY KIND
OF TOMATO TOTALLY FINE YELLOW
TOMATO, RED TOMATOES, WHATEVER
YOU LIKE. 
>> AND THEN WE'RE GOING ADD
SOME GRAPES. 
SO WE'RE GOING TO ADD A LITTLE
FRUIT TO THIS. 
SO YOU COULD STRAWBERRIES YOU
COULD USE BLUEBERRY. 
AND WHEN I'M PICKING MY GRAPES
,IF I'M GOING TO USE SOMETHING
LIKE THIS, I TRY TO GO WITH A
DIFFERENT COLOR AND APPROACH IN
ALL DIFFERENT COLORS. 
BUT I LIKE THE IDEA OF USING
THE RED OR PURPLE GRAPES
BECAUSE I'VE GOT SO MUCH GREEN
IN THIS ALREADY. 
WE WANT TO EAT A RAINBOW FRUIT
VEGETABLE SO THAT WE'RE GETTING
ALL THE DIFFERENT NUTRIENTS
YOUR RED BRICKS ARE HIRED THAN
ACCIDENTS AND GREEN GRAPES AND
YOUR ANTIOXIDANTS ARE HAVE A
LOT OF GREAT HEALTH BENEFITS. 
I FORGOT TO MENTION VITAMIN C
OR TOMATO WHICH IS ANOTHER
ANTIOXIDANT THROW IN OUR GRAPES
.
ALL RIGHT. 
AND WE'LL GET A CHICKEN TUNA. 
YOU CAN USE SHRIMP BUT THIS IS
GOING TO BE A WHOLE MEAL AND
THEN WE'RE GOING TO ADD SOME
PASTA. 
SO I'M ADDING SOME WHOLE WHEAT
COST. 
I JUST HAPPENED HAD THE THIS
SPIRAL SHAPE USE ANY POLICY IS
MACARONI SHOW YOU CAN USE
GLUTEN FREE PASTA. 
>> THAT'S WHAT YOU'RE FEELING. 
JOYCE I'M GOING TO MIX THAT ALL
TOGETHER AND THEN I'M GOING TO
MAKE A DRESSING THAT LOOKS
DELICIOUS AND I HAVE ALL THAT I
MIGHT BE REFRIGERATOR RIGHT NOW
SO I KNOW WHAT'S FOR DINNER. 
THAT'S FOR A UP FOR
THE DRESSING. 
THE RECIPE CALLS FOR CHOPPED
PARSLEY. 
I'LL BE HONEST I DIDN'T HAVE
ANY CHOP CHOP PARSLEY SO I HAD
SOME BASIL SO I ACTUALLY USING
CHOP BASIL. 
I'M GOING TO ADD OLIVE OIL. 
THAT'S YOUR HEALTHY OILS. 
UNSATURATED FATS. 
FATMA BOIL. 
THAT'S A GOOD OPTION. 
ADD A LITTLE VINEGAR TO THAT
AND ADD A LITTLE LEMON JUICE. 
GET A LITTLE KICK THERE. 
YEAH. 
THIS IS KIND, SWEET AND SOUR
DRESSING SO I'M GOING TO ADD
SOME SWEETENER NOW BECAUSE WE
USE THIS IN OUR DINING WITH
DIABETES FOR AND WE TALK TO
PEOPLE ABOUT PREVENTIVE SOME
SUGAR SUBSTITUTES. 
WE ARE GOING TO USE TWO PACKETS
OF A SUGAR SUBSTITUTE AND YOU
CAN USE ANY TIME YOU WANT THERE
.
SAFE IN MANY AMOUNTS THAT ARE
RECOMMENDED. 
IF YOU DON'T USE A SUCH SUGAR
SUBSTITUTE YOU COULD USE SUGAR
.
IT'S ABOUT FOUR TEASPOONS OF
SUGAR. 
I JUST PUT IN A JAR SHAKE IT
ALL UP AND YOU COULD SEE THIS
LARGE SALAD THAT'S NOT THAT
MUCH DRESSING IN A MIXED
SETTING. 
AND THERE YOU HAVE IT THAT IS
DONE. 
YEAH. 
I WISH I COULD JUST REACH
THROUGH THE COMPUTER IN CASE
BAD. 
KATHLEEN, EXPLAIN WHAT
THE UNIVERSITY OF DELAWARE
COOPERATIVE EXTENSION. 
THANK YOU SO MUCH. 
WE OF COURSE WILL HAVE
THE RECIPE ON OUR WEBSITE TO
MARVEL A DOT COM HAPPY EATING, 
