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Denise Sullivan, Nutrition & Health Education Specialist, MU Extension-Jackson County Cucumbers are a popular summer vegetable that many people include in their garden or market basket. Cucumbers are a high-water content member of the squash family and are about 96% water, which makes them a very low-calorie food – about 8 calories per half cup. They are also low in sodium, and are good sources of potassium, magnesium, vitamin K and fiber.
Potassium is a nutrient that is important in maintaining healthy blood pressure, while magnesium and Vitamin K play a role in bone health. The type of fiber in cucumbers is beneficial in both digestive and cardiovascular health and helps to create a feeling of satiety. Since most of the nutrients are in the skin, eating cucumbers with the peel provides the most nutritional benefit. There are two main types of cucumbers: slicing and pickling types. The most common slicing cucumbers are standard garden cucumbers. Theses cucumbers have larger, soft, edible seeds; however, some people choose to remove them. To retain moisture, it is common for food processors to coat the skin of the cucumber with food grade wax. English or Persian cucumbers are also slicing cucumbers and are sometimes referred to as gourmet, ‘burpless’, or seedless cucumbers. These varieties are longer and thinner than standard cucumbers, have seeds that are very small, and are usually shrink-wrapped to seal in moisture. Slicing cucumbers range in size from 7 to 12 inches or longer depending on variety. Pickling cucumbers tend to be smaller, with a thinner, often bumpy skin. Gherkins are one of the most common pickling cucumbers and their small 3-4 inch size makes them perfect for whole pickles. Kirby cucumbers grow to be 5-6 inches and are good for pickling or snacking whole. Standard garden cucumbers can be used for pickling, particularly for relish, however because burpless cucumbers result in a less desirable finished product, they are not recommended for pickling. Making cucumbers into pickles can be done with either a quick process, taking just a few hours or a fermentation process, which takes several days to weeks. When choosing a pickling method, be sure to select a process that uses current research methods and food preservation recommendations. If you are uncertain of where to look for canning methods, you might start with print resources and the online food preservation course offered by University of Missouri Extension that can be found here: https://extension.missouri.edu/courses/103256-food-preservation-2022 When selecting cucumbers, choose slender, firm, green produce without wrinkles or soft spots. For optimal freshness, store unwashed for up to one week in a moisture proof bag. As with all fresh produce, wash before preparation and serving. Adding white vinegar to water and soaking cucumbers for five minutes prior to a gentle scrub with a vegetable brush can help dissolve any wax used in commercial processing. To remove the seeds, if desired, cut the cucumber in half lengthwise and scoop the seeds with a teaspoon. Cucumbers make a delicious crunchy snack – with or without a dip – and a tasty addition to a salad. The recipe below combines vibrant colors, textures and flavors and is delicious served with grilled chicken or fish and is a wonderful way to add more plants on your plate! Cucumber Blueberry Salad (Makes 4 servings) Vinaigrette: 2 tablespoons extra virgin olive oil 2 tablespoons white balsamic (or other) vinegar 1 tablespoon lime juice, freshly squeezed or bottled 1 teaspoon sugar 1/4 teaspoon salt 1/8 teaspoon pepper Salad: 4 slices whole grain bread 1 cup fresh blueberries 1 medium English cucumber, cut into small chunks 4 cups fresh arugula 1/4 medium red onion, thinly sliced 1/4 cup crumbled reduced-fat Feta cheese 2 tablespoons coarsely chopped walnuts, toasted Directions
Nutrition Information: Calories: 212, Total Fat: 10 g, Saturated Fat: 3 g, Cholesterol: 8 mg, Sodium: 368 mg, Total Carbohydrate: 24 g, Dietary Fiber: 4 g, Total Sugars: 10 g, Protein: 7 g Recipe from USDA Mixing Bowl They say that confession is good for the soul, so pull up a chair. What you are about to read may set you back a decade or two. I have decided to do all the confessing at one time, get a good soul cleansing, and start anew.
I think I better begin with a big one first: I have never seen the movie Titanic. When the movie came out, I was in graduate school, and every spare moment was spent on the computer, in the library, or grabbing much needed sleep. And before long I had heard so much about it that I almost felt like, "What's the point? I basically know the plot anyway." I vaguely remember someone hosting an Oscar's watch party that year, which would normally be my jam because I love a good party, but they were dressing in costumes and serving period food, all in the hopes of Titanic sweeping the big awards show. I played sick. When a movie is released today, it is in the theater for about a hot minute, and then streaming somewhere 30 seconds later. In 1997, it was in the theatre forever, then at Blockbuster as a rental, then available for purchase, then finally relegated to cable channels you paid extra for, and then and only then, available on "regular t.v.". Somewhere in that dichotomy of offerings and chances to watch it, I sort of dug in and decided to take a stand. I simply would not watch Titanic. Some people fall on political swords, but apparently I fell on an iceberg. I had no particular aversion to Leonardo or a fear of boats or anything that would be good fodder for a therapist's couch. It even became my lie in the “Three Truths and a Lie” game people use for icebreakers. "Well, everybody has seen Titanic, so that must be her lie," they would say, and I would be well on my way to winning the gift card giveaway. Since taking my no Titanic stand some 25 years ago, it has been hard to avoid any discussion of the movie, so I actually understand a lot of the references-- a couple in love, a sinking ship, and Rose’s choice to let Jack go. Oops. Hope I didn’t spoil it for the one other person in the world who hasn’t seen it. I suppose my heart will go on, if you know what I mean. If my first confession didn’t shock you, stay tuned. This next one is a pretty big admission, too. Ready? I like cheap wine. Whew. Feels good to get that out. Pour me a sweet and fruity Winking Owl beverage and set a pricey offering right next to it, and I will pick the junk wine in a taste test every time. The good news about this confession is that my husband says this makes me a cheap date-- wait a minute, he may have meant that in a more derogatory way than I first took it. The bad news is, in a culture currently obsessed with wine, I am the odd woman out. I don’t have a collection of corks, because the wine bottle with the screw top works just fine for me. I really have tried to like the better stuff. My husband and I went to a wine tasting charity event. We liked the beautiful outdoor setting, the appetizers, and all the people there. But the wine? Meh. My husband claimed to have been able to detect the notes of oak and orange in one of the samples, but I should remind you this is the same fellow who thinks Velveeta is good cheese. I was particularly intrigued with the process of cleansing our palates after each sampling, mostly because it was hilarious to watch grown-ups spitting into Dixie cups. I held out for one last sample of a wine that was supposed to have a distinctive, easily identifiable taste. The other 19 people there closed their eyes and swished it around in their mouths and said, "Mmmmm". The consensus was it tasted like chocolate covered cherries. “Yes!” the sommelier said. To me, it tasted like the Episcopalian communion cup. If you know, you know. So I don't like one of the most famous movies ever, and I don’t have a discerning palate. Can it get any worse? Hold my cheap wine. Confession #3: European history baffles me. Please note that baffles is a much stronger word than confuses. I mean if I was just confused about it, that would indicate that at some point I might get it straight. Being baffled is more permanent, I believe. It is not that I haven’t tried to get all those crazy, land-grabbing dictators and despots all squared away. My daughter was studying European history this year, and I actually kept up with her… through the first week of school. When we got into the various kings and queens, out of desperation and embarrassment that I didn’t know the difference between the Romanovs and the Hapsburgs, I offered to help her with math. What I don’t know about math could be a separate confession column all of its own. As my daughter inched nearer the world wars in her studies, I jumped back into the European fray. Turns out I just knew the American side of the wars. This whole being-an-ally-in-one-war and then switching-allegiance-in-another puts me in turmoil of my own. I have finally cemented in my mind that Britain and France are pretty much always our buddies now, and this is good news for me, as I like both bangers and mash and croissants, and I would be sad to eat enemy food. What happened with Italy and Russia? You liked us in World War I, but by World War II, we weren’t on the same kickball team anymore. I think part of my bafflement is that I never understood the International Dateline in 4th grade social studies class. So apparently anything on the other side of that is simply out of my grasp. Lastly, I would like to make a couple of confessions about my television viewing. If you think I am going to confess that I sometimes binge, well, sure. But so does pretty much everybody I know. If you think I am going to confess that I prefer one genre over another, well, sure, I like a good game show or medical drama way more than reality t.v. What I have to confess is much bigger and potentially damaging to my status as a card carrying t.v. connoisseur. I do not like American Ninja Warrior. There. I said it, and I feel better already. I realize it glorifies the underdog, it contains the important element of not knowing exactly when someone will fall into a tepid chest-high tank of water, and age and gender are no barriers to competition. And yes, all the competitors have these great back stories, and they look good in soccer shorts and close fitting tank tops, which makes me hate them and the show on general principal. My husband and daughter talk about the warrior obstacles like they are old friends. “She’ll never make it through Cannonball Alley,” they scream. “It’s a dream killer.” All the while, my biceps are aching, and I am having flashbacks to the President’s Physical Fitness test and the dreaded flexed arm hang. I was gifted with a weak upper body, always on display in the yearly knotted rope challenge and the wall peg climb. My best friend’s sinewy arms were perfect for the test, and I cheered her from the sidelines, sweating from my previous exertion in my polyester gym suit. She battled it out with scabby-knee’d elementary boys, and we bragged about her win over our square slices of cafeteria pizza. So what would I rather watch than American Ninja Warrior? Almost anything, but specifically my soap opera, and there you have my last confession. I really like my soap. Yes, the characters have terrible habits like falling into comas, marrying and divorcing their brothers or cousins, driving wedges into families with thefts and betrayals, slapping one another in times of turmoil, and baby swapping. But they have a certain appeal. Thanks to Botox and good lighting, soap stars are ageless. No matter how bad a day I have had, one of them has always had it worse, but still manages to look fabulous. Even their identical twins have an identical twin or a hidden triplet. They find and lose love faster than I can switch the channel away from Ninja Warrior. Best of all, they are my escape from reality. I think I am finished confessing for today. I am headed into the kitchen to grab a cup of ice for my wine, and maybe hunt down the remote to see if I can catch a WWII documentary before my soap comes on. The Purple Peace Foundation's "Cruise for Consciousness" Car Show returns to Grain Valley this Sunday, August 7, 2022 from 11:00am - 3:00pm at Armstrong Park. The annual event raises funds for the educational and support programs the Purple Peace Foundation provides for families impacted by epilepsy. Started in 2015, the "Cruise for Consciousness" Car Show has grown to host approximately 300 cars, a silent auction, raffles, and plenty of concession options. As organizer Stacey Perry explained, "It is a day of cool cars, great food, and lots of fun all in the name of spreading awareness about epilepsy." Perry's inspiration for starting the event were the memories of spending many hours at car shows as a kid with her dad. "It is our biggest fundraising event of the year. And all that aside, through the years, I have gotten to spend countless hours with my dad, passing out flyers, running errands, eating $1.50 hot dog lunches at Costco.. These years of working on the Cruise for Consciousness together have been some of my best memories I will ever have with my dad. He is the key to this whole show." For more information on the Purple Peace Foundation, visit www.purplepeacefoundation.org. Nearly 300 cars are expected to roll into Grain Valley Sunday for the Purple Peace Foundation Cruise for Consciousness Car Show. Photo credit: Purple Peace Foundation.
Nominations are now open for the inaugural Best of Grain Valley contest. Submit your nominations August 4th - August 11th at 5:00pm. Any business located within the Grain Valley School District boundaries may be nominated (brick & mortar or online businesses/organizations qualify. Sellers of MLM related products will not be considered). Self-nominations are welcome and encouraged. There is no cost to nominate or vote. The top three nominees in each category will be presented for voting by Valley News readers from August 12th – August 18th at 5pm. A minimum of two nominees must be received for a category to proceed to voting. Winners will be announced August 19th. Winning businesses/individuals will be presented with a certificate, listed in an online and print Best of Grain Valley directory, and provided promotional tools and discounted advertising opportunities. 28.2% of Jackson County voters headed to the polls for a primary election on August 2nd.
In the race for Jackson County Executive, incumbent Frank White Jr. edged out challenger Stacy Lake for the Democratic nomination. White will face Republican candidate Theresa Cass Galvin. In the race for District 32 State Representative, both the Democratic candidate Janice Brill and Republican candidate Jeff Coleman ran unopposed and will face each other in the November election. For a full listing of unofficial results, visit Election Night Results (livevoterturnout.com). by Michael Smith Nick Small will be pulling double duty at Grain Valley High School.
He already was the head coach of the boys and girls cross country teams and now he will take over as the head girls track and field coach. Former coach Brian Winckler elected to take a position at Bolivar as a teacher and the head of their speech and debate program. “Brian and I are good friends and we have known each other since high school,” Small said. “When he told me he was thinking about leaving, it was bittersweet because we were going to be losing a fantastic coach. He has done a lot for all the programs he has coached here.” “He was very dedicated. Those are some big shoes to fill. I am honored to get the opportunity to do that.” Small was an assistant coach for the boys and girls teams last year and mainly focused on the distance runners. His duties will change a little bit as he will work more closely with boys head track coach Erik Stone. He was also the head track and field coach at Grain Valley Middle School for five to six years in the early 2010s and the cross country program. Small will now be focused on getting the entries in on time for each meet and will be focused on putting all of his athletes in events that best fit their skillset. “I was just focused on the distance side before, now my role just broadens a bit,” Small said. He will take over a program that earned all-state honors in three events last season and had all six of its girls participants earn medals. One of his runners, 2022 graduate Mason McCain, finished seventh at the Missouri State High School Track and Field Championships in the 800-meter run last season. The 4x400 team also thrived under Small as it finished eighth to earn all-state honors and the girls 4x400 team also shined as it earned medals after placing fifth. “I am excited about the direction all of our programs are going at the high school,” Small said. “We are just growing. I’d say Grain Valley is one of those ascending school districts that continues to grow in multiple ways. On the track side, I have the opportunity to take over that program.” “I want to continue the legacy that Brian was building. Naturally, it was a good fit, and it was a good time for me to take this position because of where my family is at.” by Marcia Napier, Grain Valley Historical Society For a few weeks I have been sharing parts of a college notebook assignment completed by Marjorie Tate, a Grain Valley resident and a student at Central Missouri State Teachers College in the early 1920s. Perhaps because one of my favorite classes at Mizzou was Rural Sociology with Dr. Hobbs, I continue to enjoy reading about Jackson County and specifically Grain Valley.
Because Miss Tate’s work was completed 100 years ago, the information, while written from one personal view, provides an interesting perspective of our past. One section of her report dealt with Cooperatives and Miss Tate shared her understanding of the term. “Cooperation is the act of persons, voluntarily united, of utilizing reciprocally their own forces, resources, or both, under their mutual management and to their common profit or loss.” She identified several types of cooperation in Jackson County. In her words, “… including work, selling and shipping livestock, selling and transporting cream, buying coal and corn, transporting children to school, cooking for threshers, in church and in lodge.” At that same time, there were in Jackson County at least six cooperative enterprises.
As for the social life and social clubs, it is interesting to note that 100 years ago, the study was about funds provided for social life, issues that might divide a community, the role of the school in the community, provisions for youth, provision for disabled, and questions regarding isolation of individuals and families. The report even included the number of telephones in Missouri, 404,150. (The number of telephones in Grain Valley and Jackson County was not reported.) One of the questions for the report was, “Has the community ever been broken up over any sort of questions?” Miss Tate reported on the community divide created by the consolidation of the school district in 1909, but stated that it is “now established and recognized as a helpful factor.” As for social clubs in the 1920s, her report included the following: Women’s Clubs (and don’t ask me what they were) Happy Hour Club, Bar Temps Club, XXIV Club, WCTU (Women’s Christian Temperance Union), YPB (When I googled this, I got prohibition issues, but I cannot be certain for what the letter stood for), Ladies Aid Societies, Canning Clubs, Garden Clubs, Boys’ Clubs: Pig Club & Calf Club, 4-H Girls’ Clubs: Campfire Girls, 4-H. Once again, the report included lots of social activities centered around the Grain Valley School. From sporting events to dances with picnics, pie and box socials, and traveling picture shows in the park, it seems to me that the good folks of Grain Valley found plenty to do. As summer comes to a wrap, planning is an important part of keeping us on track for getting back to busy while maintaining healthy eating habits. It’s time to power your day with help from fiber-rich plants and protein-packed eggs! Did you know that eggs can fit into a heart-healthy diet? Plus, consuming more fruits and vegetables can help reduce the risk of cardiovascular disease.
How do we make eating veggies as habitual as brushing our teeth? Pair them with the endlessly versatile egg. At breakfast, lunch or dinner, pairing vegetables and eggs increases preference, establishing lifelong habits over time. And pairing a source of protein and fiber can help fill you up at mealtime – helping with weight management, blood sugar control and more. Not only are eggs a good source of protein, they are also a rich source of choline, which helps support lifelong brain health at every age and stage, including memory, thinking, mood and more. Additionally, eggs can help you better absorb the nutrients found in vegetables, such as vitamin E and carotenoids. Eggs and veggies are a perfect pairing! Breakfast is the meal where the fewest vegetables are eaten but the easiest to incorporate. Ready in just 5 minutes and including just 5 ingredients, Microwave Egg & Veggie Breakfast Bowls put you one step closer to building a habit of veggies at breakfast. Try this delicious and nutritious recipe for a nutrient-dense breakfast that packs in the produce. Serve it with a piece of fresh fruit and a slice of whole-wheat toast with nut butter to round out the meal. Bonus: This recipe is Heart-Check Certified by the American Heart Association. Microwave Egg & Veggie Breakfast Bowl Serves 1 All you need: 1 egg 2 tbsp thinly sliced baby spinach 2 tbsp chopped mushrooms 2 tbsp shredded mozzarella cheese 2 cherry tomatoes, sliced All you do:
Recipe source: https://www.incredibleegg.org/recipes/microwave-egg-veggie-breakfast-bowl/ Looking for a few extra ideas? Make the most of every meal and snack time by including color with your eggs:
For more great ideas to pair eggs with vitamin-rich plants – visit with a Hy-Vee registered dietitian today. The information is not intended as medical advice. Please consult a medical professional for individual advice July 27, 2022
1200 Block of Eagle Ridge Dog At Large 200 Block of NW Michael DR Area Check-Fireworks Jefferson & Tyer Motorist Assist PHQ Citizen Contact Via Phone 1300 Block of Hickory Woods CT Parking Complaint July 28, 2022 PHQ Citizen Contact 700 Block of Harvest Cir Extra Patrol Request 200 Block of Jefferson Disturbance PHQ Citizen Contact Nelson & Shorthorn Area Check-Noise Complaint 1700 Block of NW Woodbury Assault Past 600 Block of Yennie Physical Disturbance PHQ Public Service Valley Ridge & Jefferson Vagrancy PHQ Stealing Report Via Phone PHQ Citizen Contact-Retrieving Property 700 Block of Main Trespassing In Park Main & Front Motor Vehicle Accident July 29, 2022 1700 Block of Willow Suspicious Person PHQ Citizen Contact 1100 Block of Main Suspicious Activity 1700 Block of Hilltop CT Suspicious Person 40 HWY West of Meadow Area Check Jefferson & Eagles Ridge Semi Blocking Road 1000 Block of Montana Ridge Abandoned Auto 1100 Block of Sandy Suspicious Vehicle PHQ Citizen Contact 600 Block of BB Open Door 200 Block of Walnut Disturbance July 30, 2022 100 Block of BB Suspicious Activity PHQ Citizen Contact 29000 Block of SW Eagles PKWY Agency Assist-DFS 200 Block of Kim CT Citizen Contact Dillingham Agency Assist-IPD 500 Block of Rust Alarm PHQ Agency Contact with IPD Via Phone Main St / I-70 Luggage on sidewalk PHQ Follow-up with St. Mary's Hospital July 31, 2022 NE McQuerry Rd Area Check-911 Hang-Up Monkey Mountain Area Check PHQ Citizen Contact Monkey Mountain Animal Complaint 1 NW OOIDA Suspicious Person August 1, 2022 PHQ Citizen Contact NW Sycamore / NW Cherry Juveniles in Golf Cart BB Hwy / NE McQuerry Rd Leaving the Scene of an Accident 600 Block NW Whitney Ct Follow-up Investigation Main St / Railroad Tracks Disturbance 1300 Block NW Ashley Ln Agency Assist - EMS 1400 Block SW Blue Branch Parking Complaint 100 Block NW Jackie Dr Disturbance 900 Block SW Cross Creek Dr Alarm 800 Block SW Lakeview Dr Area Check - Broken glass on sidewalk US 40 Hwy / Main St Motorist Assist PHQ Walk-in Report - Stealing 1200 Block NW Long Dr Disturbance 600 Block SW Cross Creek Dr Motor Vehicle Accident I-70 WB Agency Assist - Highway Patrol 200 Block Main St Abandoned Auto August 2, 2022 1300 Block NW Hilltop Ln Suspicious Activity 800 Block SW Ridgeview Dr Missing Person (Located) 400 Block SW Eagles Pkwy Alarm 1000 Block N Buckner Tarsney Rd Trespass 200 Block NE Hannah Ct Suspicious Activity 1300 Block NW Ashley Ln Disturbance US 40 Hwy / Main St Suspicious Person PHQ Citizen Contact 1300 Block NW Ashley Attempt to Contact SW Eagles Pkwy Area Check - Careless Driver PHQ Citizen Contact PHQ Citizen Contact - Parking Complaint 1300 Block NW Ashley Ln Check the Well Being SW Addie Ln / Minter Rd Suspicious Vehicle Main St / I-70 Abandoned Auto Monkey Mountain Check the Well Being PHQ Agency Assist - KCPD Additional calls for service: Suicidal subject: 3 Order of protection: 1 by Michael Smith In recent years, head coach David Allie said his Grain Valley football team has been blessed with talented middle linebackers. Names like Tristan Pfieffer, Hunter Newsom and most recently, Gage Forkner captained the defense from the middle linebacker position. Now that Forkner has graduated, senior Brody Baker will shift from the outside linebacker position to middle linebacker and will lead a solid linebacking corps that will be a part of a defense that returns seven starters. Joining Baker on that unit will be two other players that got playing time last year are seniors Cole Elliott and Nathan Testa. “We are really only losing one spot that doesn’t have experience,” Testa said. Baker was second on the team in tackles last season with 68. He also had 1 ½ sacks, 5 ½ tackles for loss and one interception. In Grain Valley’s Class 5 state quarterfinal game against Fort Osage, he had 13 tackles. Allie and his teammates are confident in the senior taking on the new role and leading the defense. “We had Hunter Newsom and Gage Forkner at middle linebacker before and both were named KMZU Defensive Player of the Year during their senior season,” Allie said. “They were a big part of our team. We are confident Brody can take over that role. “He will run the show for us. He’s a physical kid and he’s actually gotten a little taller over the summer, which is good. He’s a very vocal kid and a very good leader for us.” Elliott agreed. “Brody is our guy,” Elliott said. “He lets us know where we need to be. He does it all. He’s going to be great. He will also lay the hit, too.” Baker is also someone who can keep the mood light. “He’s a funny kid and he’s always cracking jokes,” Allie said. “That doesn’t keep him from being serious and doing his job. He loves the camaraderie and you can see it in his play. His vocal ability is really going to help his teammates. Elliott and Testa will line up at the outside linebacker positions for Grain Valley. Last season, Elliott had a breakout season with 40 ½ tackles, 4 ½ tackles for loss and four interceptions. Testa also got some playing time and had 4 ½ tackles in 2021. “Cole brings back some starting experience and has a year under his belt,” Allie said. “He’s a little stronger and a little more physical. Last year, at times, that was a detriment for him. HE wasn’t as big, fast and strong as he is now. We feel like that’s going to happen. “Nathan Testa has height and length and you can’t coach those things. He will be able to cover the flats and get into those passing lanes. He can come off the edge on the blitz, too.” Added senior defensive end Rhylan Alcanter: “Cole had an outstanding season last year and I bet he does even better this year.” Allie noted there will be a couple of sophomores that should contribute at the position, as well. Senior Michael Gassen could also be in the mix. “Michael is really knowledgeable,” Testa said. “He knows where he needs to be. Once he gets past the studying, he will be good.” With a mix of linebackers that have youth and experience, the linebacker corps could help Grain Valley repeat the success it had in 2022 where it held opponents to just 20.4 points per game. “We may not be the biggest guys but we are going to go out there and give it 100 percent,” Elliott said. “We are going to be aggressive.” Seniors Cole Elliott, left, and Nathan Testa are two of three linebackers returning to Grain Valley with varsity football experience. Photo credit: Michael Smith
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