Vegetables! Part 3 of 3 :)

Incorporating Vegetables and Vegetable Recipes

Vegetable can be scary if you don't know what to do with them. Here are some ideas of how you can use them. Ask your friends what they do too! You'll notice that I got some of these ideas from my friends!

Tips:

• Plan vegetables into your meal ahead of time. Planning and grocery shopping accordingly will make all the difference!
• Try a brand new vegetable each month.
• Vegetables can easily be added to sauces. Add some steamed broccoli to Alfredo sauce or throw some zucchini into your spaghetti sauce. Wa-la!
• Open a can of pumpkin and add some to your morning oatmeal, along with nutmeg, cinnamon, agave. It tastes like pumpkin pie! Store extra pumpkin in a Tupperware in the fridge. (Idea contributed by Genevieve Pierce.)
•  Include vegetables as a snack during your day. Raw carrots, cauliflower, bell peppers, and more are yummy with a dip like ranch dressing. You could also make something like ants on a log: celery with peanut butter and raisins on top.
• Make a lettuce wrap. Put vegetables, cheese, chicken (whatever you like) inside a large piece of lettuce. Wrap it up and enjoy!
• Be like these adorable little guys. Make an easy salad! Just chop up some lettuce, wash it, and add tomatoes, carrot slices, nuts, dried fruit, or anything you like. Throw a little dressing on it and you've got a delicious, fresh salad.
• Add chopped vegetables to soup recipes or canned soup.
• Put shredded zucchini or carrots into breads and muffins. Add raw and bake as usual or look up a recipe. 
• Add shredded vegetables to meatloaf as well. Add zucchini, carrots, onions, mushrooms or green beans when you add the bread crumbs and egg. No need to pre-cook the vegetables.
• Replace noodles with noodle shaped vegetables (Idea contributed by Erin Johnson).
• Add vegetables to a sandwich: spinach, cucumber, lettuce, tomato, etc. (Idea contributed by Erin Johnson.)
• Put cheese sauce over your vegetables. Make a basic white sauce and throw in whatever kind of cheese you like. (Idea contributed by Alex Draper.)
• Make a garden vegetable pizza. Put on zucchini, spinach, mushrooms, tomatoes, bell peppers and any other vegetable that you like! You can use any sauce, but regular tomato sauce is great! (Idea contributed by Emily Snow.)
• Fry zucchini and bell peppers in a little cooking oil. Spread hummus on a tortilla and wrap the tortilla around the vegetables (Idea contributed by LaNae Valentine.)
• Add chopped vegetables to your scrambled eggs in the morning.
• Make a smoothie with vegetables in it. (Idea contributed by Alisha Atoa.)
• Make a taco salad with lots of vegetables in it. (Idea contributed by Alex Draper.)
• Toss vegetables with olive oil. Sprinkle garlic salt and pepper over them and bake (Idea contributed by Cathenia Draper.)

Recipes:

Green Smoothie Recipes. Below are some ideas of ingredients that you can try in your green smoothie. If you're not familiar with making green smoothies then check out the detailed recipes. 

• Spinach with banana; spinach with mango, kiwi, and peach; spinach with chocolate protein powder and mint
• Avocado with blueberry
• Kale with parsley and berries; kale with pineapple and banana, kale with ginger, any fruit, and cinnamon
• Romaine lettuce with any kind of fruit
• Cucumber with spinach and apple; cucumber with celery, apple, and lemon juice

Source: http://www.huffingtonpost.ca/2014/02/20/green-smoothie-recipes_n_4824873.html

Spinach Banana

Ingredients:

• Half a ripe banana
• 1 cup milk
• Fresh baby spinach (1–2 handfuls)

Directions:

Toss it all in the blender with a couple ice cubes. J

Source: http://www.fannetasticfood.com/recipes/banana-spinach-smoothie/

Avocado Blueberry

Ingredients:

• 1 cup water
• 1 cup fresh blueberries
• 1 banana
• ½ ripe avocado, pitted and sliced
• 2 heaping cups spinach
• 1 T. agave
• 1 cup ice (Note: If you use frozen blueberries, you can skip the ice.)

Directions:

Put it all in the blender and blend until creamy.

Source: http://sweettreatsmore.com/2013/04/blueberry-avocado-green-smoothie/

Kale with parsley and berries

Ingredients:

• ½ cup flat-leaf parsley (stems and leaves)
• 4 kale leaves – center ribs removed
• 1 cup frozen berries
• 1 banana
• 1 tsp. ground flax seed

Directions:

Put it all in the blender with one cup of water. Add more water if needed.

Source: http://www.bonappetit.com/recipe/parsley-kale-and-berry-smoothie

Cucumbers and ginger

Ingredients:

• 1 small cucumber
• Handful of spinach
• 1 apple (remove core)
• 1 T. minced ginger
• Juice of one lime, freshly squeezed
• 1 T. Honey or agave
• 1 cup water

Directions:

Partly peel the cucumber (remove about 60% of the peel). Put all ingredients into the blender and blend until desired consistency is reached. Add more honey/agave if needed.

Source: http://www.huffingtonpost.ca/2014/02/20/green-smoothie-recipes_n_4824873.html

Other Recipes

Maple Dill Carrots

Ingredients:

• 3 cups peeled and sliced carrots
• 2 T. butter
• 2 T. brown sugar
• 1 ½ T. chopped fresh dill (or half as much dried dill)
•  ½ tsp. salt
•  ½ tsp. black pepper

Directions:

Place carrots in a skillet and pour in just enough water to cover. Bring to a boil over medium heat; simmer until water has evaporated and the carrots are tender. Stir in butter, brown sugar, dill, salt, and pepper.

Source: http://allrecipes.com/Recipe/Maple-Dill-Carrots/Detail.aspx?evt19=1

Stuffed Zucchini

Ingredients:

• Zucchini (as many as you like, I use 2-4 small ones)
• Box of stove top stuffing
• Small can sliced mushrooms
• Cheddar cheese, shredded

Directions:

Cut zucchini in half, length wise. Boil zucchini halves in water until cooked but not super soft (about 4- 5 mins), then carefully remove from water and allow to cool enough to touch. Remove seeds and surrounding middle parts (middles) of zucchini halves with a spoon. Cut middles into small pieces. Put these in a bowl and add mushrooms and enough stove top stuffing to equal the middles. Mix together and put back into zucchini shells. Top with cheddar cheese. Place on a cookie sheet and broil in the oven until cheese is melted (watch carefully!).

Source: Adapted from BYU SFL 110-Food Preparation in the Home

Grilled Vegetables Skewers

Ingredients:

• 8 wooden or bamboo skewers
• 2 zucchinis
• 2 yellow squash
• ½ pound whole, fresh mushrooms
• 1 red onion
• 12 cherry tomatoes
• 1 fresh pineapple
• 1 red bell pepper
• 1/3 cup olive oil
• 1 ½ tsp. dried oregano
•  ½ tsp. salt
• 1/8 tsp. ground black pepper

Directions:

Soak skewers in water for 10-20 minutes. Slice the zucchini, squash, onion, peppers, and pineapple into about 1 inch pieces. Alternatively thread vegetables and pineapple onto the skewers. Whisk olive oil, basil, oregano, salt, and black pepper together. Brush over vegetables. Cook skewers on a preheated grill, basting with olive oil mixture as needed, 10-15 minutes.

Source: http://allrecipes.com/recipe/grilled-veggie-skewers/

Swiss Vegetable Casserole

Ingredients:

• 1 can Cream of Mushroom Soup
• 1/3 cup sour cream
• ¼ tsp. ground black pepper
• 1 16-oz. bag broccoli, cauliflower, carrot frozen vegetable blend, thawed
• 1 cup French fried onions
•  ½ cup shredded Swiss cheese

Directions

Stir the soup, sour cream, black pepper, vegetables, 2/3 cup onions and ¼ cup cheese. Place in a 2-quart casserole dish. Bake at 350 F for 40 minutes. Remove and stir. Top with remaining onions and cheese. Bake for 5 more minutes until cheese is melted.

Source: http://www.campbellskitchen.com/recipes/swiss-vegetable-casserole-27341

I really hope that you've enjoyed my vegetable posts and that you feel more comfortable with eating and cooking vegetables! If so, I have accomplished my goal. :)

Additional Sources:

http://www.prevention.com/food/cook/14-ways-make-veggies-less-boring/12-sneak-them-in

http://www.rd.com/health/healthy-eating/sneaking-veggies-into-your-daily-diet/

http://www.cookinglight.com/healthy-living/healthy-habits/eat-vegetables-fruits/more

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Seize the Day: Personal Empowerment Through Travel!

I knew at the start of my recent trip to England that I'd meet interesting people, see magnificent historical sights, and learn a lot about writing (because of the Oxford summer program I enrolled in), but what I didn't realize was how fundamentally these new experiences would change me.

Crossing the Atlantic Ocean for the first time in my life turned out to be the most empowering thing I have ever done, both as a human being and as a woman.

Traveling has helped me build a stronger foundation of confidence and self-assuredness. A foundation I can fall back on when I feel tempted to believe those little germs of self-doubt, of worry, of fear.

While I certainly had plenty of help throughout the six weeks from friends and family members, I spent a lot of time alone in England. So if I got lost or confused, I had to either figure it out on my own or approach a complete stranger and ask for help! This dilemma, though sometimes inconvenient, forced me to interact with others and to assert myself. Eventually I learned to just do what had to be done rather than waste time moaning about it.

I also learned to be content spending quality time alone. Sometimes I had a companion and sometimes I didn't. I wasn't going to just sit at home each night because I had no one to go out with! Instead, I went out and enjoyed myself without worrying what others might think. I went to malls, museums, parks, restaurants, plays—all alone. Eventually I got over the awkwardness, learning to relish those moments to myself, learning to appreciate solitude and quiet reflection.

On the flip side, I encountered so many cool people! And I did have moments when I really thought I'd die if I had to try and carry on a coherent conversation with yet another stranger, but overwhelmingly people were totally kind and helpful and interesting. I feel less hesitation now to interact, less anxiety over what others think about me based on what I say and do. Of course we have to be careful when traveling alone, especially as women (we shouldn't have to worry more than men do, but that's the reality). Yet let us not forget that our Heavenly Parents populated this earth with a variety of amazing spirits. These people all have different backgrounds and different lifestyles and different beliefs, but my impression from the traveling that I've done is that people are generally just good. Most of us are just trying to be decent human beings, even if that's achieved in different ways.

I know how lucky I am to have had this opportunity. I had lots of financial help from lots of sources, and not everyone can receive the same assistance that I did. But there are ways you can make traveling happen for yourself, even if you go somewhere a hundred miles from home as opposed to a few thousand.

I challenge you all to branch out and travel somewhere new whenever possible. In exploring other parts of the country or the world, you will develop your own abilities to do cool things like navigate and communicate. You will learn to savor solitude and to relish interaction. You will encounter more of God's children in their own environment. ADSENSE HERE

Vegetables . . . Part 2 of 3

Storage, Preparation, and Cooking!

Storage:

• Most fresh vegetables should be stored in the fridge. Exceptions are winter squash, potatoes, onions, and garlic, which should be stored in a dry area at room temperature.
• Tip: Green leafy vegetables, such as lettuce and spinach, will stay fresh longer when stored away from tomatoes, bananas, apples, and melons.
• Store frozen vegetables in the freezer. If they thaw, use them as soon as possible. Do not refreeze after thawing or cooking. 
• Store canned vegetables on a shelf. If you use only part of a can, store the remainder in the fridge in a Tupperware container, NOT in the opened can. Bulging cans should be discarded, as this can be a sign of bacterial growth.

Preparation:

• To get vegetables ready for cooking: remove stems and other undesirable parts of the vegetables. Cut into uniform pieces to facilitate uniform cooking. 
• Vegetables most often store vitamins just under their skin, so peel them thinly, if at all. For example, you can make mashed potatoes with the skins left on. Wash them thoroughly and prepare as usual. This helps to retain vitamins and is delicious!
• Vegetables can also lose vitamins when cut and then exposed to air or liquids. Use minimal liquids when preparing and limit air exposure by serving as soon after preparation as possible. 

Cooking:

Fresh Vegetables: Any cooking method can be applied to fresh vegetables.

Frozen Vegetables: Many frozen vegetables are available to steam in the microwave right inside their packaging. These are so fast and so easy! Frozen vegetables can also be steamed in a pot on the stove.

Canned Vegetables: Simply warm in a pan and you are ready to go! You can also warm canned vegetables in the microwave. Just be sure to transfer to a microwave safe container! 

Tips: 

• Vegetables are done when they have reached a desired tenderness but still retain a bright color. 
• Add vegetables according to cooking times. This will help avoid overcooking of vegetables with shorter cooking times. Remember that most vegetables can be eaten raw, so under-cooking is less of a concern. 
• Search on the internet for recipes, ideas, general cooking times and temperatures.

Methods:

• Steaming: Place a half inch to an inch of water in the bottom of a pot. Bring water to a boil. Add either fresh or frozen vegetables. Put a lid on the pot, turn the heat down to medium, and let the steam cook the vegetables. Check them often because vegetables cook quickly with steam and overcooking is common. 
• Boiling: Boiling vegetables can be useful, but vitamins may be leached into the liquid, so use sparingly. Boil enough liquid to cover desired amount of vegetables. Water alone can be used, but things like stock can be added to enhance flavor. Once the water is boiling, add the vegetables. When done, remove vegetables with a slotted spoon or drain using a colander. 
• Grilling: Large or medium sized vegetables can be cut into thin, broad pieces and placed directly on the grill to cook. Small vegetables, such as cherry tomatoes or pearl onions can be put on skewers for ease. If the skewers are wood or bamboo, soak them in cold water for 15 - 25 minutes prior to use to avoid burning.Vegetables may be seasoned to taste, or marinated before going on the grill. Vegetables are done when they are slightly browned, some charring is normal
• Broiling: Broiling is used to cook soft vegetables, such as tomatoes, that would not do as well on the grill. You can also use broiling to crisp already cooked vegetables, or melt cheese onto them. Simply cut the tomato, or other vegetable into slices, season, and stick in the oven on the broil setting. There is no need to preheat the oven when broiling. Be sure to watch closely. Broilers cook very quickly and your vegetables could easily burn.
• Roasting/Baking: Baking vegetables is a great way to bring out their natural sweetness while preserving nutritional value. Prepare vegetables as desired, leave whole or chop into uniform pieces. Place a small amount of oil in the bottom of a 9x13 pan or other casserole dish. Brush a bit more oil on top of the vegetables and season as desired. Bake at about 350 F until done.  
• Sauteing: Cover the bottom of a frying pan or wok with cooking oil. Heat the oil and keep it hot throughout cooking but don’t let it smoke. Add desired spices and flavors. Add vegetables with high water content, such as tomatoes, last. Toss vegetables intermittently

Next time: Incorporating vegetables into meals, and lots of recipes!

Sources: 

Textbook: On Cooking—A Textbook of Culinary Fundamentals 

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Vegetables! . . . Part 1 of 3

What do you think of when you read or hear the word vegetables?

Boring?

Gross?

Lame?

Does an image of a fuzzy TV screen come to mind?

If you answered yes to any of the above, you’re not alone. I am writing this three-part post to help you do a 180-degree turn with vegetables. I want you to feel excited about vegetables, grow to like them, and know how to prepare them and incorporate them into meals. I have found that vegetables can be refreshing and delicious if I let them. 

Why eat vegetables?

Vegetables are composed of about 80% water, some carbohydrates, and small amounts of protein and fat. They are low in calories and high in vitamins and minerals, which our bodies need to function properly. These include (but are not limited to) fiber, potassium, folate, vitamin C, and vitamin A. Vegetables may reduce the risk of heart disease, high blood pressure, some cancers, obesity, type 2 diabetes, formation of kidney stones, and bone loss. Adults should consume 2-3 cups of vegetables each day.

With all of these health benefits available at our finger tips we should take advantage of them!

Don’t stress! Eating some vegetables is better than eating none! Start small and work your way toward 2-3 cups a day. Also, eating vegetables with a little butter on top is better than not eating them at all!

So many types!

Our Heavenly Father has blessed us with such a variety of vegetables. Just as we marvel at the beauty and variety of flowers, we should marvel at the variety of vegetables He has provided for us. We can get bored with vegetables when we get stuck in vegetable ruts, eating the same three over and over again. I hope this list of all sorts of vegetables will spark ideas and excitement.

Acorn squash, artichoke, asparagus, avocado, bean sprouts, beets, bell peppers, black-eyed peas (no, not the band), bok choy, broccoli, brussel sprouts, butternut squash, cabbage, carrots, cassava, cauliflower, celery, chives, collard greens, corn, cucumber, edamame, eggplant, endive, fennel, garlic, green beans, Hubbard squash, iceberg lettuce, kale, leek, lima beans, mesclun, mushrooms, mustard greens, okra, olives, onion, peas, plantains, potatoes, pumpkin, radish, Rhubarb, romaine lettuce, sweet potato, spaghetti squash, spinach, taro, tomatillo, tomato, turnip, turnip greens, water chestnuts, watercress, wax beans, yam, zucchini

That’s fifty-eight, and this is by no means a comprehensive list! Amazing!

Don’t be afraid! If you don’t know what it is, Google it. Most of them aren't as scary as they sound.

You can get started with this easy recipe:

Broiled Tomato
Ingredients:
1 large tomato
2 tsp. sugar
1 T. melted butter
1 T. fresh parsley, chopped

Remove the top of the tomato where the stem previously entered. Cut tomato in half. Sprinkle sugar on each half. Place on a cookie sheet and broil in the oven until tender. Remove. Drizzle with butter and garnish with parsley. Enjoy!

Next time: Storage, preparation, cooking methods.

By Breanne Vance
WSR Nutrition Consultant

Sources: 
On Cooking: A Textbook of Culinary Fundamentals. By Sarah R. Labensky, Alan M. Hause, Priscilla A. Martel
choosemyplate.gov
My brain :) 
Images retrieved from: 
http://rawedibles.blogspot.com/2013/05/10-vegetables-you-can-add-to-smoothies.html

http://wifflegif.com/tags/3325-tv-static-gifs 
http://www.fleischmanns.com/recipes.jsp

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Gooey Almond and Coconut Chex Mix

Growing up, Sunday night meant something my family called junk-a-thon where all the forbidden sweets from the week became available to us. I think it is for this reason that I love anything snack-y that I can nibble on when it's Sunday night and I'm hanging out with my family. Last night my husband and I tried a new recipe and it instantly became a hit!

Now, I don't know about you but I am a coconut fiend. I mean really, my family calls me a "coco" nut and it's true, so this recipe was right up my alley. It's super easy too so in just fifteen minutes your house smells amazing and everyone wants to bow at your feet and bring you gifts . . .

Okay, so no gifts or bowing but some pretty good hugs and kisses!

Ingredients:

1 (14 oz-17 oz) box of Rice OR Corn Chex cereal
7 ounce bag of sweetened coconut
5 ounce bag of almonds (about 1 1/3 cup)
1 1/2 cups sugar
1 1/2 sticks (3/4 cup) margarine or butter
1 1/4 cups light corn syrup (like Karo syrup)
Dash of salt

Directions:
Spray a LARGE (you know, the one in your house that proves you are a woman) bowl with non-stick cooking spray. Pour in the box of Chex cereal, coconut, and almonds. Gently mix together so that you don't crush the cereal; it's better if it's whole.  

Mix together the sugar, butter, light corn syrup, and dash of salt in a medium saucepan over high heat. Bring to a full boil, turn heat down to medium, and cook for three minutes, stirring constantly. Pour over the cereal mixture in the big bowl and stir evenly. Again, move quickly so it coats the cereal evenly but try not to crush the Chex in the process.  

Spread cereal evenly on wax paper and let cool (or don't and just eat it warm!) 

When it's cooled you can bag it up in cellophane bags and share (you know, if it actually makes it out your door). Airtight containers work as well.

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Bloggers, Come Forth!

We want EVERYONE to be happier, encouraged, wiser, changed-for-the-better, all of that. And WE BELIEVE THERE IS A BLOGGER OUT THERE WHO CAN IMPART JUST THE RIGHT WISDOM TO CREATE THESE CHANGES FOR OUR BLOG READERS!
Let us know WHO YOU ARE and we'll CONNECT  for a MARVELOUS MATCH!!!!

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ATTN: BLOGGERS

Would you like to blog for WSR? We are looking for new bloggers for Fall/Winter. If you are interested, check out our other posts on this blog and send us a writing sample at wsr@byu.edu. ADSENSE HERE

How to Upgrade a Rental Apartment

Let’s face it. College years (and often beyond) are the renting years. You live in a place that someone else owns and sometimes it can be hard to make a rented apartment or house feel like your space. Lately I've been feeling the renter’s blues and I've been going crazy trying to add personal touches in a non-permanent way. I've found that there is quite a bit that I can do to make a standard apartment feel homier. As such, I thought I would share five tips to spruce up your rental.

1. Replace Your Hardware. Changing wall plates, knobs on drawers or cabinets, or even replacing the kitchen sink faucet are easy ways to add your own personal touches without any permanent changes. We just changed over our wall plates in the front room and I love them! I had fun looking through Lowe's website and thinking about what would work best in the room. Then, when we went to go pick up the wall plates my husband found the dimmer switches and we bought one to install over the dining room table. I love it! Have you ever had the problem where the light on is not romantic and when you just light candles you can’t see what you are eating? Us too. So, he wired in our dimmer switch (turn the power off!!) and now we can have a romantic dinner by candlelight and see our food simply by turning down the light over the table until it’s just right. When we move out we will just switch our hardware with the original and take it with us.
2. Add Comfort. Nothing makes a cold renter’s apartment homier faster than some quick throw pillows or a blanket thrown over the top of the sofa. Add some cushy touches that match other important pieces in the room. Do you have a painting that you love that has a fabulous streak of orange? Add orange throw pillows that will pick up on the painting and pull the room together. We have a large area rug that is red and blue. I love decorating with various hues of red and blue. Add textures too. Fluffy or fuzzy break up harsh lines and make you just want to snuggle up.
3. Use Smoke and Mirrors. Or just mirrors. Too many affordable apartments are in dingy basements, are smaller than a shoe box, or have small windows. Invest in a large mirror (IKEA is a good option here) to cover a portion of the wall where sunlight will hit it throughout the day. Not only will it make your apartment feel and look bigger, it will bring sunlight into the room and help the room not be so dark. It’s my favorite magic trick, plus when you move it goes with you and so your investment will pay out—big time.
4. Find Good Temporary Wallpaper. That’s right, wallpaper can be temporary. I've done a lot of research on this since we’re thinking of adding a border to the top of our bedroom, and there are many companies that sell good peel and stick, or removable paper. Sherwin William’s EasyChange Wallpaper is a popular way to go. There is no glue you have to buy, no special tools, and they have a variety of darling patterns. Then, when you are ready to leave just take it down and use an old sponge to get any remaining marks off the wall. It might be a bit of a hassle for someone who isn't planning on staying very long, but if you know you are going to rent for a while it might be the perfect thing to spruce up your space. Consider doing one wall or even a hallway. It will add interest without breaking the bank. If wallpapering scares you consider the wide variety of wall decals and prints. These just peel and stick!
5. Get A Little Crafty. A few weeks ago I was unhappy with our bedroom.  It was just so drab and there was just so little I could think of to fix it. I started looking around and after reading about a million blogs I decided I was going to make us a headboard for our bed. It was an easy project and we've had fun picking out fabric, some finishing touches, and creating a shape that we are both happy with. Just last night, we finished it! I so love the finished product! It adds a lot of color, style, and the room feels more like ours already. I decided I’m going to make curtains using the same fabric next and pull it all together (Originally I bought white curtains for our bedroom. White? What a mistake! The whole room is white! Now I’m going color, albeit a soft one, all the way.) There are tons of blogs, pictures, and people around you that can lend a helping hand when you decide you want to try. Don’t let your lack of experience stop you. I had never made a headboard before, but now I have and I can say it wasn't that bad.

   

   Here it is in all it's glory. Not too shabby if I may say so myself.

Switching up your space is easier and more do-able than you think. Look around the room and figure out what bugs you the most and then do what you can to change it. Don’t let the fact that you rent stop you from being the stylish woman that you are.    ADSENSE HERE

World's Best Banana Cream Pie

You know what I love? I love those recipes that you take to a party that everyone asks you about. You know what I'm talking about—that one potluck when you just knew that you were the hit of the night and you grin all the way home knowing that it was the easiest recipe ever and you still killed it.

Since Summer is all about potlucks, I thought I'd share one of my best potluck winners: the world's best banana cream pie. It takes twenty minutes for two whole pies and it's sure to please even the pickiest crowd.

This recipe comes from the blog Our Best Bites.

I've had people moan over this one. It's such a satisfying sound.

Ready? You are going to want to write this one down!

1 4-oz. serving box of instant chocolate or vanilla pudding (Chocolate is delicious but it doesn't taste quite like a real banana cream pie. I usually go with the vanilla.)

1 cup cold water

1 14-oz. can sweetened condensed milk

2 cookie pie crusts. (You can use any kind but my favorite is the store bought graham cracker crust.)

2–4 bananas

1 pint whipping cream

1/3 cup powdered sugar

In a medium bowl, combine the pudding pix, cold water, and the sweetened condensed milk. Mix well and place in the refrigerator to chill for a few minutes. In another bowl, whip 1 cup of the whipping cream until soft peaks form. I like to use my stand mixer for this. It's super fast and you can use the same bowl and beater twice without washing!

Slice the bananas and layer them on the bottom of the pie crusts. Be sure and save the plastic domes that come with the pie crusts so you can use them later. Set aside.

Remove pudding from the fridge and gently dollop the whipped cream on top of the pudding. Gently fold the whipped cream into the pudding mixture until well-combined.

Divide the mixture between the two pies.

Prepare sweetened whipped cream with the remaining cream and 1/3 cup of powdered sugar (use the same bowl as before!) and spread it on top of the two pies. Place the clear plastic shells back on the pies and chill for several hours. Seriously, it's worth the wait —it gets all banana-y and creamy.

The best part of this recipe (besides the fact that it takes all of twenty minutes to make) is that you get TWO pies so you can take one to the party and leave one in the fridge for yourself later. Talk about a delicious indulgence!

Head over to the Our Best Bites website to see lots of other wonderful and easy recipes.

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Bias-Free Writing

Have you ever wondered how to write without a gender bias?

Why use inclusive language?

Why avoid the generic he or all-encompassing men?

Writing without bias is important. The writer does not want to offend the reader or audience and wants to included all. Inclusive language engages both male and female readers.

But how can writers avoid gender bias in their writing?

The Chicago Manual of Style explains nine helpful techniques of how to achieve gender neutrality in writing. One option may not fix all problems when writing so be open to trying other tips below. Slight changes in meaning are possible when writing so be prepared to edit and rewrite. The nine techniques include the following:  

1. Omit the pronoun: "The programmer should update the records when data is transferred to her by the head office" becomes "The programmer should update the records when data is transferred by the head office."
2. Repeat the noun: "A writer should be careful not to needlessly antagonize readers, because her credibility will suffer" becomes "A writer should be careful not to needlessly antagonize readers, because the writer’s credibility will suffer."
3. Use a plural antecedent: "A contestant must conduct himself with dignity at all times" becomes "Contestants must conduct themselves with dignity at all times."
4. Use an article instead of a personal pronoun: "A student accused of cheating must actively waive his right to have his guidance counselor present" becomes "A student accused of cheating must actively waive the right to have a guidance counselor present."
5. Use the neutral singular pronoun one: "An actor in New York is likely to earn more than he is in Paducah" becomes "An actor in New York is likely to earn more than one in Paducah."
6. Use the relative pronoun who (works best when it replaces a personal pronoun that follows if): "Employers presume that if an applicant can’t write well, he won’t be a good employee" becomes "Employers presume that an applicant who can’t write well won’t be a good employee."
7. Use the imperative mood: "A lifeguard must keep a close watch over children while he is monitoring the pool" becomes "Keep a close watch over children while monitoring the pool."
8. Use he or she (sparingly): "If a complainant is not satisfied with the board’s decision, then he can ask for a rehearing" becomes "If a complainant is not satisfied with the board’s decision, then he or she can ask for a rehearing."
9. Revise the clause: "A person who decides not to admit he lied will be considered honest until someone exposes his lie" becomes "A person who denies lying will be considered honest until the lie is exposed."

See more in The Chicago Manual of Style.

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Good Media: Mary Cassatt

Focusing on the theme of media, I have chosen Mary Cassatt to exemplify the power of good influence in media.

I have been surrounded by art since I was very young. Fortunately my parents didn’t just let my obsession with Crayola coloring remain a toddlerhood hobby. They gave me access to resources that I realize more and more were invaluable to me becoming an artist. I grew up in the D.C. area, which introduced me to culture, history, and some of the greatest art in the world.

When I was about seven years old my second grade art teacher took us to the National Gallery. I can remember how I felt inside the airy museum and I can remember how the light flooded in through the tall ceiling roof in a calm and reverent way. It’s a place that I try to be in as often as I can, and I never regret a moment spent there. It was on that same trip that I met my first few Mary Cassatt paintings. I just liked her and all of her work. I’m sure that as a seven year-old I liked to see the girls in her paintings. They wore dresses and played on the beach and did every day stuff that I could relate to. I think she saw her world similarly to how I see mine.

From that point on Mary Cassatt stuck with me. I didn’t realize until much recently, that all of the aspects of her work that I love actually made Cassatt’s paintings quite innovative for her time period. She depicted women and families in a different light than was and is often typical; placing them in everyday scenes and capturing small moments that are often overlooked. In comparison, so many pieces of art that were created previous to Cassatt depicted figures who were stoic, grande or mythological, but she was able to create this feeling of nostalgia in her works and she gave women a real voice. She showed them as real people with personality and diversity instead of the pretty little women garbed in satin.

Mary Cassatt was an American born artist who fell in love with art when she was very young. She was determined to make a career in a difficult field where very few women were highly recognized, but to aspire to have a serious career in her time was a rarity in itself. She was able to study in France and became friends with Edgar Degas who introduced her into the society of the other Impressionist artists.

Not only did Cassatt achieve respect as a female artist, but she was an artist in an innovative and revolutionary style and is now known internationally for her art. The impressionists broke away from realism, and they began to paint the emotions and impressions of the scenes and landscapes that they saw. While there are many today who love Monet’s "Water Lilies," Degas’s dancers and Cassatt’s "La Toilette," the reaction from the art world in their time was discouraging. In Impressionists and Their Art Russell Ash says, “Works by Monet, Manet, Renior, Pissaro, and Sisley went for disastrously low prices. . . .”

Aside from the art history lesson, I really admire each of these artists, and Mary Cassatt especially, for taking on these challenges. I think that she is an amazing figure from history who shows us that we can overcome trials, we can do what we love if we try hard enough and we can make a positive impact in the world and in the media. The Impressionists not only made beautiful and uplifting works, but they also created art that changed the way people perceived the world and they opened up new ways of expression.

We can be swallowed up in media—whether it is in the salons of 19th century Paris or the television and social media of the 21st century—but we don’t have to be. We can find ways to utilize media for our benefit and we can make a difference in the media by creating new and uplifting art, stories, movies and music. We can also make a difference by simply promoting good media and not supporting the media that demeans us, not only as women but as citizens of the world. If our great predecessors like Mary Cassatt can do it, so can we!

Article and Illustration by Normandie Luscher

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A Love Letter to Your Body

I've always been fascinated by how therapeutic writing can be. Writing has always been something that has helped me to understand myself and the world around me a little better. Writing can be powerful in establishing and nurturing relationships with others and with ourselves. Think about it—in order to form honest, loving relationships with other people, we have to communicate how we feel. Love letters, thank-you notes, sympathy cards, song lyrics, poems, and the occasional note in your lunch box from Mom can all have a strong influence on our relationships with others. 

Believe it or not, the same thing can apply when it comes to forming a healthy relationship with our bodies. Expressive writing has been successfully used as a tool in eating disorder recovery programs (East, Startup, Roberts & Schmidt, 2010), as well as in programs like Recapturing Beauty that help people to form and strengthen a positive body image. Our bodies do so much for us every day! I think they deserve some words of affirmation every once in a while. We are all at different points in how we feel toward our bodies. But no matter where we are on that journey, there's always room for a little more love.

So here's a challenge: write a love letter to your body! This love letter can be written to your whole body, or just a part of it—maybe a part that you particularly appreciate and adore, or maybe a part you've had a rocky relationship with. It can be a full-out love letter, or just a short love note. You can keep this letter private, or talk about it with someone. It's up to you! Just remember, you can be as honest as you want to be, and say how you really feel. Try to think of positive and honest things you can tell your body. That is how you'll get the most out of this exercise. The goal of this writing activity is to help you strengthen your relationship with your body. Happy writing!

Here is an example of a love letter written from a young woman to her tummy. She's given her permission for her letter to be posted here. :)

Dear Tummy,

There are a lot of things that I like about you. I like that your belly button is kind of cute. I like the feeling of your muscles tightening when I laugh deeply. I never thought I'd say this, but I like that you are soft and not hard. I think of all of the comforting, soft tummies I have rested my head on in my lifetime, and I am glad that you are like those tummies. And it's scary for me to say this, but I like that someday you will stretch and make room for my children to grow. I like your smooth skin, and even your paleness during the summertime. I like that you are warm, but that you get cold when I exercise.

Dear tummy, even though you have so many great qualities, it's sometimes hard for me to love you. To me, you represent vulnerability. You represent the things in my life that I feel are hard to hide and scary to show because they are not “perfect.” I'm learning, though, that those parts of me are the parts that make me unique and lovable. Those parts of me don't meet the world's standard of perfection, but that doesn't mean I can't love them. I think the same thing goes for you, tummy. You might not look like the dream-tummy of fitness magazines, but that doesn't mean I can't love you for what you are. That doesn't mean I can't love you just for being a part of the body that God created for me. This might sound strange, but I think you're teaching me lessons that I need to learn. So thank you.

Love,
Me

Article written by Jessica Croft

Sources:

East, P., Startup, H., Roberts, C., & Schmidt, U. (2010). Expressive writing and eating disorder features: A preliminary trial in a student sample of the impact of three writing tasks on eating disorder symptoms and associated cognitive, affective and interpersonal factors. European Eating Disorders Review, doi: 10.1002/erv.978

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You're My Shero!

I was talking to an old friend the other day, catching up with each other on where our lives have lead us. I told her that I'm a therapist and that I specialize in working with women, body image, and self-esteem and that I also work at Women's Services.

"Oh yeah! I read that blog. I love how passionate you are about women's issues. You're like a chick-crusader. Carly, you're my shero," she laughed.

I don't think I've ever received a better, or funnier, compliment than that.  And it really got me thinking . . . Which got me talking . . . Which got me typing . . .

We all have amazing women in our lives that inspire us by what they do and who they are. So, we want to hear about them! We are having an essay contest because we want to hear about your Shero. See the details below:

Sheroes Essay Contest

Do you know an amazing, talented, intelligent, unique, all around wonderful woman; someone who inspires you and touches the lives of everyone she meets? We want to hear about her! The Sheroes Essay Contest is a chance for you to write a short essay about an amazing woman you know personally. Detail what makes her your hero, how she touches the lives of others, and what you (and others) can learn from her about being an inspirational woman.

Official Rules 

Essay should be no more than 1,000 words (not including the title of the essay).

Essays will be judged based on both style and content.

Essays should be clear, articulate, and logically organized.

Proper grammar, spelling, and punctuation will contribute to the selection of the winner.

Essays will be judged in such a way that each author is anonymous to the judges (the Staff members of BYU Women’s Services and Resources).

Essays must be written in Microsoft Word, using Times New Roman or Calibri, 11–12 point font, and be double spaced.

Each essay must include a cover page with the following information

The title of the essay

Your full name (this is the only place your name should appear—do not put your name on subsequent pages)

Your email address

Your phone number

Include a running head with the title of your essay on all pages.

All students, faculty, staff, and members of the community are eligible to submit an essay.

Entrants may submit multiple entries (each written about a different woman) but will only be eligible for one prize.

Submissions will be accepted beginning July 10, 2013 and will no longer be accepted after August 1, 2013.

Submissions should be emailed to carly.lebaron@byu.edu.  Include the following in the email submission as attachments:

The essay, including cover page.

An appropriate .jpg photo of the woman written about in your essay.

When you submit a photo, you certify that you have the rights to that photo or have received permission from the owner to submit it and agree to allow Women’s Services and Resources to publish that photo to our website or other publications.

Winners will be selected and contacted on or before August 15, 2013.

Winners will be contacted using the email address and phone number provided on their cover page. If we are unable to contact a winner after one week of attempts, their prize will be forfeited and passed on to the next eligible entrant.

Winners will be responsible for claiming their prize in person at Women’s Services and Resources, 3326 Wilkinson Student Center, Brigham Young University.

Any prizes not claimed within 10 business days of notification will be forfeited.

Winning entries and notable runners-up will be posted on Women’s Services social media websites (including, but not limited to, blogs, Facebook, Twitter, Pinterest) and may be published in other forms of media (including, but not limited to, the Real Woman magazine).

Prizes

1^stPlace: $25 gift card to BYU Bookstore, Women’s Services tote, and a Beautiful t-shirt (your choice of color)

2^ndPlace: $15 gift card to BYU Bookstore, Women’s Services tote, and a Beautiful t-shirt (your choice of color)

3^rdPlace: $10 gift card to BYU Bookstore, Women’s Services tote, and a Beautiful t-shirt (your choice of color)

Each winner will also receive a “Beautiful” t-shirt to give to the woman who inspired her essay.

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Herstory: English Authoresses

Jane Austen

Perhaps one of the most famous authoresses in the history of English literature, Jane and her sister Cassandra were sent away to be educated. At one point, however, both girls were brought home because their parents couldn't afford to send them away any longer. Jane's education didn't end there though; she spent countless hours immersed in her father's large library. She also received tutelage from her father and brothers. She learned all the skills that young ladies of her standing often learned such as fortepiano, sewing, and dancing. The Austen family was very intellectually open and spent much time discussing political and social issues. Beginning in adolescence, Jane began to write poems and stories to amuse her family and then began writing novels.  Seeing her talent, her father attempted to get one of her novels (First Impressions, later to be named Pride and Prejudice) published, but was unsuccessful. It is unknown whether or not Jane knew about her father's attempt. Later, her brother Henry sold the copyright to her novel Susan (later named Northanger Abbey) to a publisher, but the publisher never did anything with the novel, so they bought the copyright back from him many years later. In 1811, Jane finally became a published author when Thomas Egerton published Sense and Sensibility, followed by Pride and Prejudice in 1813, and Mansfield Park in 1814. John Murray published Emma for her in 1815. Jane died in July of 1817 at the age of 41. Her novels Persuasion and Northanger Abbey were published posthumously as a set by her brother Henry and sister Cassandra in December of 1817. Since it was "unladylike" to author novels in those days, Jane was never identified as the author of her novels until her brother Henry revealed her identity in a Biographical Note in the posthumous novels.  

The Bronte Sisters

Charlotte, Emily, and Anne were born in Yorkshire, England in the early 1800's. After the tragic death of their mother and two older sisters, the remaining Bronte sisters, along with their brother Branwell, became enveloped in incredibly detailed make-believe worlds they would create. Charlotte and Emily were sent away to Cowan Bridge School along with their two older sisters, Maria and Elizabeth. After contracting tuberculosis, both Maria and Elizabeth were withdrawn from the school, but died weeks later. Charlotte and Emily were brought home to Haworth after their sisters' deaths. This loss hit all of the family members deeply, and the loss is reflected in Charlotte's writing in Jane Eyre. Their education continued at another facility and Charlotte later became a teacher there. Emily spent some time as a teacher and Charlotte and Anne both spent time as governesses. The three sisters published a book of poems in 1846 under the pseudonyms Currer (Charlotte), Ellis (Emily), and Action (Anne) Bell. The sisters had to publish under male names because writing, in those days, was very much considered a man's business.

In 1847, Charlotte's Jane Eyre, Emily's Wuthering Heights, and Anne's Agnes Grey were published under their male pseudonyms after their dogged persistence in searching for a publisher. When a rumor developed stating that all three novels had been published by one man, Charlotte and Anne traveled to their publisher in London to prove that each of them was, in fact, an independent author (Emily refused to come).  

Charlotte

At the urging of her publisher, Charlotte battled her paralyzing social anxiety and traveled to meet her public. She was introduced to other famous authors of the time, two of which she became close friends with. She married but died a year later of tuberculosis at the age of 38, along with her unborn child.

Emily

Emily never wrote to achieve fame; she wrote solely to satisfy her own mind. She was the most reserved of the sisters and often preferred to roam the areas around her home by herself. In addition to Wuthering Heights, she also wrote many poems of incredible depth. It is thought that she was writing a second manuscript at the time of her death, which may have been burned by her sister Charlotte to avoid the scandal that was raised by Emily's first novel. She died at Haworth of tuberculosis at the age of 30.

Anne

Not achieving the same kind of fame that her two elder sisters achieved with their novels, Anne is often overshadowed. She wrote two novels, Agnes Grey, which is thought to be semi-autobiographical, and The Tenant of Wildfell Hall, which was written as she watched her beloved brother's decline due to alcoholism. Anne, like all of her siblings, died young from tuberculosis at the age of 29.

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