Score winning points with your Super Bowl Sunday crowd. Serve great-tasting snacks without being penalized.

If chicken wings are your Super Bowl tradition, thrill your crowd with a quarterback sneak: Marinate the wings. Then, bake or grill them.

Kicking off with chips and salsa? Put baked chips on your roster. And don’t worry. You won’t get a flag on the play if you keep bowls of salsa close to trays of assorted raw vegetables.

Need more ideas for your playbook? Try these sites for winning recipes:

• Low-fat Turkey Chili
• Turkey Sliders
• Super Bowl Snacks from eXtension
• Smart Snacks from Purdue University’s Family Nutrition Program
• Desserts and other recipes from WVU Extension’s Family Nutrition Program
• Other recipes and ideas from eXtension

By Becky Osborne, WVU Extension Service Office of Technology

Are you creating your Christmas shopping list electronically this year? If not, maybe Santa should bring you a tablet!

If you do receive “something electronic” under the tree or in your stocking, you’ll be in good company. The Consumer Electronics Association predicts two-thirds of holiday spending will be on electronics.

Top Tech Gifts

So, what are the top electronic products for 2011, and how does that list compare to yours? According to an article at squidoo, the top 10 tech gifts for 2011 include the following:

1. iPad
2. 3D TV (and some don’t require glasses!)
3. digital camera
4. Blu-ray player
5. video camcorder
6. eBook reader
7. GPS portable navigator
8. laptop computer
9. iPod or MP3 player
10. gaming system (Wii, PlayStation, Nintendo, Xbox)

(Check out the full article to see what brands and models received a minimum of 50 reviews and had at least a four-star rating.)

Another source lists Kindle Fire tied with the iPad in popularity as a gift this year. Are you confused about the differences between the iPad 2 and the Kindle Fire? It might help to read the comparison. Also, check out CNET’s tablet reviews for more information about these devices.

Smartphones may not be rated in the top 10 at Amazon (probably because more phones are sold by providers), but they are on many lists. Jefferson Graham of USA Today chatted with shoppers at The Mall of America in Minneapolis who echoed the notion that smartphones would be a welcome gift.

A touch-screen TV might be a gift for someone (e.g., parent or grandparent) less experienced with computers. One example of this is the telikin—“a simpler, easy to use computer. The cooks in the house might appreciate a touchscreen all-in-one TV in the kitchen. [Search for “all-in-one PC” for models.] Some even have software loaded to leave electronic “sticky notes” for family members.

If you’re stumped coming up with a gift for a true “geek,” take a look at possible gift ideas at ThinkGeek, geek.com, or ExtremeGeek.

Do Your Homework

To feel confident purchasing requested electronics, do some “homework” before buying.

• Figure out exactly what each person wants.
• Request a picture or website with the item.
• Determine if you need to buy a specific brand.
• Read online reviews comparing brands, prices, and vendors (e.g., CNET’s Shopper.com and ZDNet’s holiday gift guide).
• Compare your notes with others who currently own items on your shopping list or who might be looking.
• Consider refurbished items. Many carry a full warranty and are as good as new. Sometimes, an unused device is labeled “refurbished” if its box was opened.

Keep in mind additional costs and constraints as you make purchases. For example, cell phones and satellite radios both include monthly fees.

Gifts under $50

Can’t afford items over $50? You’ll find many accessories and supporting products that make great gifts. Think about:

• antivirus and antispyware software
• battery charger and rechargeable batteries or solar chargers
• any form of additional power or charging product (you can never have enough power!)
• small-sized, energy-saving, or multi-purpose surge suppressors
• case or cover
• Bluetooth headset
• cell phone charger
• speakers for a notebook/netbook
• noise-cancelling earbuds/headset
• headset with microphone
• wireless keyboard and/or mouse
• high-capacity storage card
• jump drive
• webcam
• extended warranty for a newly-purchased device
• video game (make sure you select one for the appropriate system and age level)
• gift card (for music, apps, software or accessories)
• anything “mobile” or that supports a mobile device

Look at the slideshow of great tech gifts under $50 for additional ideas that won’t leave you regretting January’s bills.

Another slideshow titled Enterprise Mobility: 10 Holiday Gadget Gifts for Geeks on a Budget isn’t as budget-friendly but still has many lower-priced gift items for people on the go.

Still Need Ideas?

If you’re still stumped for ideas, consider the following:

• Purchase a gift card to an electronic store, local or online.
• Watch morning news shows.
• Read current men’s and women’s magazines.
• Search the web for phrases like “hot tech gifts” or “holiday gift guide 2011” or “consumer electronics holiday shopping”.
• Review consumer websites like CNET’s Shopper.com and ZDNet’s holiday gift guide.
• Purchase a year’s subscription to an online backup service. Need help in deciding which one?

Making the Purchase

After deciding what items to purchase:

• Study store flyers and online sources to find the vendor with the best price.
• Place online orders early to allow time for shipping (and eliminate “rush” fees).
• See what online retailers offer free shipping and compare bottom-line prices.
• If possible, ship gifts directly to the recipient to save time and money.
• Purchase reasonably-priced “quick off the shelf items” and resist the temptation to keep looking for a better deal.
• Only buy from reputable vendors highly rated by other consumers.
• Take advantage of FREE Shipping Day on December 16, 2011. Check out the participating vendors.
• If you have time, sign up for e-mail notifications from local or online retailers about one-day sales and other promotions. Some good ones are buy.com, TigerDirect, woot, computer vendors, and others.
• Only use a credit card when ordering online, and only order from sites with “https:” in the address line and the “lock” icon. (Learn more about safely shopping online.)

Get out the wrapping paper—your shopping should almost be done!

Have a blessed, and hopefully less stressed, holiday season.

From now until June 30, 2012, donors who contribute to certain WVU Extension programs may be eligible for a tax credit that can help reduce their state tax liability.
WVU Extension Service’s Development Office received more than $50,000 in Neighborhood Investment Program (NIP) tax credits for fiscal year 2011-12. The tax credits can be given to donors who contribute to the following programs:

• 4-H camp or college scholarships
• Power of Ten and First Impressions
• the West Virginia Safety Alliance or Natural Gas Safety Alliance and Education programs
• the WVU Extension Service State Fire Training Academy
• diabetes and obesity programs

“This is an exciting program that allows us to offer an incentive to corporations and individuals for contributing to a variety of programs that have considerable impact on a wide range of West Virginians,” said Steve Bonanno, WVU Extension Service interim director.

Businesses and individuals who contribute to any of these programs are eligible to receive up to 50 percent of the contributed amount in the form of state tax credits. Donors may use the credits to reduce liability for the corporate net income tax, the business franchise tax or the personal income tax.

A tax credit differs greatly from a tax deduction. A tax deduction reduces the amount of total income on which taxes are based. A tax credit, on the other hand, is used to reduce total tax liability. Generally, a tax credit is worth substantially more than a tax deduction.

There are three primary limitations on the use of the tax credits:

• The amount of credit allowable must be taken within a five-year period, beginning with the tax year in which the donation is made.
• A donor may receive no more than $100,000 annually in NIP tax credits.
• A donor cannot use NIP tax credit to reduce total tax liability on any one tax by more than 50 percent annually.

If you would like more information on the NIP program, please visit www.wvdo.org/community/nip.html or contact WVU Extension Service Development Officer Andrew Barnes at andrew.barnes@mail.wvu.edu or 304-293-5692.

by Georgy Palugher, WVU Extension Service agent

Do you struggle with holiday shopping? You may be surprised to know that the perfect gifts for everyone on your list are closer to home and easier to find than you might think.

West Virginia is full of talented folks who produce food, harvest products from nature, and create handmade items. By shopping locally, you support small, independent businesses. So, why not look over the fence and buy something local?

Gifts for “foodies”

Everyone likes to eat, and food is always a perfect fit. Jams, jellies, pickles, relishes, salsas, dried herbs, and dips are good for starters. For those who like to cook, consider a bag of stone-ground buckwheat flour, whole-wheat flour, or cornmeal.

A quarter or side of freezer beef, pork, or lamb; a whole chicken or turkey; and trout fillets are foods that an entire family can enjoy.
Those who can’t garden but love to eat fresh vegetables would welcome a subscription to a West Virginia Community Supported Agriculture (CSA) farm.

Gifts for nature-lovers

West Virginia’s woodlands supply a variety of unique gifts. A gallon of maple syrup, an evergreen wreath, a live evergreen tree, a wooden birdhouse or bird feeder, a shiitake mushroom log, or a cord of firewood would suit someone who loves the outdoors. A bushel of ear corn is a good gift for friends who feed birds and squirrels during the winter.

Gifts for gardeners

You may not want to buy a plant in winter, but you could purchase a gift certificate from a West Virginia native plant nursery. You could also buy hand-forged gardening tools or split-rail fencing.

Gifts for art-lovers

Skilled state artisans create a variety of items – wooden utensils, chainsaw-carved wooden statues, baskets, pottery, dried floral
arrangements – that are sure to become treasured family heirlooms.

Gifts for connoisseurs

For someone who enjoys the finer things in life, you could choose a knitted wool sweater, herbal bath and body supplies, beeswax candles, wines, cheeses, or hand-rolled cigars.

Many of these items are available through farmers markets and retail outlets. To shop online, try these sites:
• West Virginia Department of Agriculture
• Tamarack, The Best of West Virginia
• Mountain Made

Contact your county WVU Extension Office for information on farmers and producers who sell local products.

—WVU-ES—

As you gear up for shopping online this holiday season, take time to review your shopping practices to keep your finances and personal information safe.

Traditionally, most electronic commerce (e-commerce) transactions happen with a computer. However, 2010 showed an increase in shoppers using their mobile devices – smartphones or tablets – to make purchases. The 2011 shopping season will continue this trend, due to the increased number of smartphones and tablets in use. Regardless of the device, shoppers still need to follow some guidelines to shop safely.

Prepare your computer or device

• Make sure the browser (Internet Explorer, Firefox, Chrome) is up-to-date for security patches and browser version.
• Set the browser security settings to the highest, yet functional, level.
• Update the anti-virus and anti-spyware software with the latest definitions.
• Use a computer or device in a secure location. Using a public, wireless connection puts your information at risk of being “captured” by criminals monitoring those locations.

Don’t regret the online experience

• Only use websites you trust. Read reviews by other buyers and ask co-workers, family, and friends for preferred vendors. You can compare both user reviews and prices at websites like Pricegrabber and BizRate.
• Look for the “lock” icon on the address or status bar of the browser. This indicates the site uses security technology to encrypt your personal and financial information. Third-party seals of approval, such as the Better Business Bureau and TRUSTe, indicate the business handles your private information appropriately. To verify a seal’s authenticity, it’s a good idea to click on it to make sure it directs your browser to the corresponding website.
• Look for “https” in the website address to ensure transactions at the site are encrypted. The “s” in the address line represents “secure.”
• Read the privacy policies of the company to see what information of yours is shared.
• Don’t click on links in pop-ups. (You might want to turn pop-ups off in your browser.)
• Check the final price for an item, including shipping and handling. It might be wise to buy the item locally if the total price is more than the local price plus sales tax.
• What are the procedures for returning an item? The return timeline and procedure and the refund policy should be stated clearly on the website.
• Read the fine print. Don’t hurry and inadvertently sign up for add-ons or unnecessary purchases.
• Before submitting your order, make sure all information is correct.
• Print your order so you know exactly when and what you ordered.

Consider payment and account security

• Use a credit card and not a debit card. Credit card transactions are protected by the Fair Credit Billing Act and will limit your responsibility to $50 in the event of a problem.
• Some credit card companies offer additional warranty protection and other benefits when you use their card to purchase items.
• If possible, use your credit card company’s “temporary account” option. For example, Bank of America has its ShopSafe® Service that can create a unique, temporary account number for each online transaction. This number is linked to your account but doesn’t reveal your “permanent” account number and disappears after the transaction is complete.
• If you do not have a credit care, purchase and use a “preloaded” credit card (e.g., gift card). Some local stores allow money spent on these cards to apply toward fuel savings or other perks.
• Use one card for online transactions only to make it easier to track wrongful charges.
• If you create accounts at vendor websites, make sure you use strong passwords with at least eight characters consisting of upper- and lower-case letters, numbers, and a special character. Or, use a passphrase.
• Change your passwords frequently.
• If you have difficulty remembering your passwords, don’t write them down. Instead, you might want to use software like Password Safe or KeePass. These programs can store and protect usernames and passwords in a secure database that’s accessible by one master password. When you forget a password, open the database with the master password and find the information you need.
• Review your bank and credit card accounts daily. If you haven’t set up an account to view these accounts online, do so now. Daily monitoring helps you stay within your shopping budget, too.
• While storing your credentials at a company’s website is handy, it’s also risky in the event of a security breach at the company. Even though it is tedious, typing your information each time you make a purchase is safer.

Tracking your purchase

• Once you have purchased your item(s), watch for an email message from the company. Usually, the message will have a link to track the package’s transit. If, however, you receive a message from UPS or other delivery service, delete it. This is a scam seeking personal and financial information.
• If you think your account has been compromised, immediately contact the Web service or business, your credit card company, your bank or other involved financial institution. Report scams or fraud in the United States to the Federal Trade Commission (877-382-4357), the Better Business Bureau, and your state’s attorney general’s office. Your county or state consumer protection agency (online or in the blue pages of the phone book) also might provide help.

For more information, check out these resources at eXtension:

Is it Safe to Use a Credit Card When Shopping Online?
What are Some Tips for Shopping Online?

This summer, Wayne County 4-H Air Rifle Team aimed high and traveled to compete in the National 4-H Shooting Sports Invitational in San Antonio, Texas. The team had a strong showing and placed fifth in the 3-Position Division.

Dylan Fields, 15; Sydney Smith, 15; Caleb Stanley, 15; and Natasha Napier, 14, represented West Virginia and competed in three events in Texas: Air Rifle 3-Position, Air Rifle Standing and Air Rifle Silhouette.

Over the past few years, the Wayne County teams, lead by 4-H volunteer leader and coach Bruce Crockett, have experienced great success. Their achievements include winning the West Virginia State 4-H Rifle Competition and traveling to compete at the national level both in 2008 and 2011.

This year at nationals, the team had their best result during the 3-Position Competition; where they took aim in the prone, standing and kneeling positions. They impressively placed sixth in the Air Rifle Standing Competition, where they were allowed 40 shots at a target in solely the standing position.

The also team placed sixth during the final event, the Air Silhouette Competition, which took the team outdoors while they took aim at targets in the form of chickens, pigs, turkeys and rams at various distances.

“Shooting outside during the Air Silhouette Competition was a different experience in Texas,” Crockett said. “There were many new variables, including lots of wind, which plays a major factor in the way that gun shoots.”

The Wayne County 4-H Air Rifle Team is relatively new.

When Crockett began volunteering with Wayne County 4-H, there was no shooting sports program. Over the past eight years, Crockett has strived to form an exemplary program. The program has grown and now hosts the Wayne County Air Rifle Invitational each year, with seven teams traveling from across the state to test their shooting skills.

The program teaches students how to take aim in all areas of their lives, beyond the target that stands in front of them.
“The shooting sports program goes beyond giving kids a well-rounded perspective on shooting sports. It promotes the importance of safety and gives them a new perspective on how they do all things,” Crockett said.

Although the team has built a reputation for winning, Crockett says that is not the most important factor in the program.
“It’s not really about the competition. Instead, the focus is on building self-esteem, self-discipline and life skill,” Crockett added.

For more information on the Wayne County 4-H Shooting Sports Program, e-mail Wayne County Extension Agent Julie Tritz at julie.tritz@mail.wvu.edu or contact 304-272-6839.

—WVU-ES—

eb 11/21/11

by Karen Newton, WVU Extension Service Dining with Diabetes Coordinator

For many West Virginia residents, diabetes is a way of life— either for themselves, family members, neighbors or friends. And their numbers are escalating. But the deadly, costly trend can be changed.

Diabetes does not have to be your fate. You and your family can be part of West Virginia’s change . . . each day.

First, the sobering news

Diabetes may be common. But it is serious. Diabetes is a major cause of heart disease and stroke and is the seventh leading cause of death in the United States. Overall, the risk for death among people with diabetes is about twice that of people who are of a similar age but do not have diabetes.

Think about the active lifestyle you—and your family—want to have as you consider these sobering statistics:

• West Virginians are subject to the many complications of diabetes— including kidney failure, lower limb amputations and adult blindness.
• Diabetes affects 25.8 million people, 8.3 percent of the United States population. A total 18.8 million people have been diagnosed. However, 7.0 million have the disease but have not yet been diagnosed.
• In West Virginia, diabetes has escalated to epidemic proportions: 12.2 percent of adults have been diagnosed with diabetes. Compare that to the nation’s 8.3 percent.
• According to 2008 data from the Centers for Disease Control and Prevention, 50 of West Virginia’s 55 counties have obesity rates of 29.8 percent or more. In 20 of counties, the rate of adult physical inactivity is 31.2 percent.
• Type 2 diabetes is associated with older age, obesity, diabetes family history, gestational diabetes history, impaired glucose metabolism, physical inactivity, and race and ethnicity.

Now, the good news

Diabetes and its complications do not have to happen, report health educators with the West Virginia University Extension Service.

They say that statistics on this chronic disease should cause all West Virginians to examine how they take care of their bodies, what they eat, their level of physical activity and other lifestyle indicators.

When can you begin to become healthier? Now! Here’s how:

• Take the Wellness Challenge.
• Try Wellness Challenge Recipes.
• Try budget-friendly, healthy family recipes.
• Check out Dining with Diabetes cooking classes.
• Invite your family and friends—of all ages— to be part of Let’s Move.
• Learn more about diabetes.

Resources and Links

West Virginia Diabetes Prevention and Control Program
American Diabetes Association
National Diabetes Education Program

kn/fsm—11/8/2011

More than 200 4-H’ers from across the state will gather at Milan Puskar Stadium in Morgantown Saturday, Sept. 10, to watch the Mountaineers tackle Norfolk State and to see how pursuing higher education can help them reach their goals.

For the first time since 2005, the West Virginia University Extension Service will host 4-H Football Day—a program that brings high school 4-H’ers to the Morgantown campus to enjoy a fall sporting event and to learn about the opportunities that a college education yields.

When the 4-H’ers registered for Saturday’s game, they received a $10 scholarship to reduce the price of their football tickets.

When they arrive in Morgantown, the 4-H’ers will enjoy a tailgate before kickoff and then have a major presence in the stadium as they sport new drawstring backpacks accented with their nationally recognized emblem: the 4-H four-leaf clover.

See What Counts

However, for the 4-H members’ goals, what will really count will not be the points on the scoreboard. Instead, it will be the contents of those backpacks—information about programs offered at WVU.

Starting at 10 a.m., the visiting 4-H’ers will start filling their backpacks and begin exploring the opportunities that come with becoming a Mountaineer.

• WVU Collegiate Club 4-H members will describe their experiences at WVU.
• Student representatives from different colleges within WVU will explain and answer questions about their fields of study.
• Using trivia and bingo games, WVU representatives will give the young visitors information about the admissions process and related programs.
• WVU recruitment representatives will give 4-H’ers their personal invitation to participate in a future webinar about coming to WVU.

Get Main Message

“The main message is how important it is for 4-H’ers to continue education beyond high school and that it’s possible, no matter what—even if they think they can’t,” said Jeffrey Orndorff, WVU Extension 4-H specialist, who organizes the event.

Orndorff, a lifelong 4-H’er, volunteered in similar outreach programs during his time spent in Collegiate 4-H at WVU more than 30 years ago.

From 4-H weekends that featured youth bowling and staying in residence halls, to 4-H Football Days and 4-H Basketball Days, Orndorff has both seen and organized many ways to engage 4-H’ers and promote higher education.

“In the mid ‘90s, we switched our 4-H focus from football to men’s basketball. The last few years we have partnered with the women’s basketball team, which has been very successful,” Orndorff explained.

In fact, last year 4-H collaborated with the women’s basketball program to create a comic book: “Green Action with Coach Mike Carey.”

The comic book blended West Virginia 4-H and WVU Women’s Basketball to create action stories that promote reading and eco-friendly habits among children.

Find Local Club

The 4-H Youth Development Program is organized and coordinated by West Virginia University Extension Service. With more than 88,000 young people participating, 4-H offers a variety of educational opportunities through its clubs, after-school programs, individual projects, camps and special-interest groups.

4-H is active in each of West Virginia’s 55 counties.

For information about local 4-H clubs and opportunities, call a WVU Extension Service county office.

—WVU-ES—

West Virginia’s varied topography leaves many residents prone to flooding and flash floods. Floods are the most common and widespread of all weather-related natural disasters. Be aware of flood hazards no matter where you live, but especially if you live in a low-lying area, near water or downstream from a dam.

Learn more about flood prevention and recovery with these helpful resources.

Home and Land

Floodproofing Measures
Floodproofing Your Home
Filing a Flood Insurance Claim
Drying Flood-damaged Books and Family Papers
Damage to Flooded Structures
Cleaning Up Flood-damaged Carpet
Cleaning Flooded Wood Floors and Woodwork
Cleaning Up Flood-damaged Walls
If Your Basement is Flooded
Should You Buy Flood Insurance?
Weed Management After a Flood

Animals and Livestock

Maintaining Livestock Health After a Flood
Salvaging Wet Feed and Grain
Floods and Agriculture
Flooded Farm Vehicles and Equipment

Food Safety and Health Resources

Sanitize Cooking and Eating Utensils After a Flood
Food Safety After a Flood
How to Protect Yourself When Cleaning Up After a Flood

Flood Disaster Management

Introduction to Floods and Flash Floods
Floods and Flash Floods
Flood and Flash Flood Disaster Management Measures
What to Do Before a Flood or Flash Flood
Safety Precautions During a Flood
What to Do After a Flood or Flash Flood

by Brooke Baker, MS, RD, LD

A tailgate party is a great time to enjoy friends, football, and food. Do your guests a favor by serving some healthier options at your next event. A smarter tailgating menu is easy; but does take a little planning.

Start by examining your current menu. Better choices are easy to find and may be even easier to prepare. Let this chart be your guide to help reduce fat, cholesterol, and sodium, while increasing antioxidants, healthy fats, fiber, vitamins, and minerals.

If you usually serve: Chicken Wings, Try this instead: Marinated grilled chicken
Boneless, skinless chicken can be marinated in advance and will cook quickly when thrown on a hot grill. Use a meat thermometer to avoid over- or under-cooking; chicken breasts should reach a minimum internal temperature of 165 degrees F.

If you usually serve: Bratwurst, Try this instead: Turkey sliders
Ground turkey is a lean meat that makes an excellent burger. Slice buns width-wise and toast on the grill during the last few minutes of cooking for a nice crust.
See recipe below.

If you usually serve: Take-out pizza, _Try this instead: Vegetable pizza
This veggie pizza requires no cooking and holds up well when made in advance. Use any raw veggies you have on hand.

If you usually serve: Nachos with cheese, Try this instead: Baked chips and salsa
Fried corn chips and cheese sauce can be easily replaced by a delicious salsa.

If you usually serve: Cocktail weiners, Try this instead: Caprese skewers
Skewers of tomato, mozzarella, and basil drizzled in a balsamic vinaigrette make a for a beautiful presentation while adding calcium and vitamin C. Use mozzarella sparingly to minimize fat content.
See recipe below.

If you usually serve: Potato chips, Try this instead: Hummus and whole wheat Pita
Hummus is a traditional Middle Eastern dip made from chickpeas. Contributing fiber, protein, and healthy fats, this dip is a healthful crowd-pleaser.

If you usually serve: Beef chili, Try this instead: Pumpkin chili
The unexpected addition of pumpkin contributes rich flavor and aroma to a fall favorite. Deep orange vegetables like pumpkins are loaded with beta carotene, a powerful antioxidant. Use leaner beef or turkey, or omit meat altogether for a vegetarian chili.

Dessert

To complete the menu and show your spirit, try using bamboo skewers to build fruit kabobs in your team’s colors. Following are some suggestions to help you create your color combination:

• Blue or navy: Blueberries
• Gold or yellow: pineapple
• Green: grapes, kiwi
• White: honeydew melon
• Orange: cantaloupe, orange sections, mango
• Red: watermelon, strawberries, cherries, raspberries
• Purple: grapes
• Black: blackberries

Thread on skewers, keep cold to serve.

---

Turkey Sliders

• 1 ½ pound ground turkey
• 3 garlic cloves, minced
• 1 tablespoon olive oil
• 8 Kalamata olives, pitted and chopped
• 2 tablespoons each fresh basil and oregano, chopped
• 1 tablespoon rosemary, chopped
• 1 jalapeño pepper, minced (optional)
• Dash salt (optional)
• 12 small whole wheat rolls

Combine all ingredients in a medium bowl, mix thoroughly. Pat into small circles; grill until internal temperature reaches 165 degrees. Serve on mini whole wheat rolls; if unavailable, cut whole wheat sub buns into halves instead. Add your favorite toppings: spinach, spicy mustard, banana peppers, and red onions make great additions. Yield: 12 sliders; serving size = 1 slider

Nutritional Analysis
Calories: 222
Protein: 18g
Fat: 10g
Carbohydrates: 15g
Sodium: 215mg
Cholesterol: 58mg

Caprese Skewers

• ½ pint cherry tomatoes
• 4 ounces part-skim mozzarella cheese
• 3 tablespoons basil leaves
• ¼ cup olive oil
• 2 teaspoons balsamic vinegar
• Salt and freshly ground pepper, to taste
• Toothpicks

Wash tomatoes and basil leaves thoroughly. Chop mozzarella into small chunks. On each toothpick, thread one tomato, one basil leaf, one chunk mozzarella, and another tomato, if possible. Meanwhile, prepare vinaigrette by mixing olive oil, balsamic vinegar, salt, and pepper. Adjust amounts according to preference. When all are threaded, drizzle with dressing. Add more pepper for garnish and to taste.
Yield will vary by size of tomatoes; makes approximately 12 servings

Nutritional Analysis
Calories: 67
Protein: 2.5g
Fat: 6g
Carbohydrates: 1g
Calcium: 63mg
Sodium: 45mg
Cholesterol: 5mg

The West Virginia Family Nutrition Program (FNP) is a statewide outreach program that focuses on nutrition, food and physical activity through multiple projects, community-based initiatives and key partnerships. FNP prioritizes accountability and documents its impact on related behaviors of West Virginia’s limited resource families. As a visible and critical part of West Virginia University and WVU Extension Service, FNP maintains a strong research base and uses an experiential, facilitative approach to delivering information to the people of West Virginia.