ODOM Health & Wellness wants to welcome our newest dietetic intern, Katie Costello, from the University of Minnesota. Katie is a shining example of the growing field of nutrition and dietetics. We are very blessed to have her on our team for the fall semester.
Katie Costello is a first year graduate student in the Public Health Nutrition program at the University of Minnesota. Originally from South Dakota, Katie got her undergraduate degree in anthropology from the University of Pennsylvania. She moved to Minneapolis in 2009 and worked in finance before deciding to pursue public health and nutrition. Her particular areas of interest include childhood nutrition and increasing access to healthy foods for underserved populations. Katie loves to cook, explore new running trails, and spend time at her family’s cabin in northern Minnesota.
Katie is jumping right in and will be providing accurate and helpful nutrition and family health information for the OHW community. Y’all can send her nutrition questions or ask her to present to a group or organization you are connected to by contacting her through our online message system HERE.
Katie’s Top 5 Fun Family Activities for Fall in Minnesota:
1. Browse unique, one-of-a-kind scarecrows at the Minnesota Landscape Arboretum’s “Scarecrows in the Garden” exhibit http://www.arboretum.umn.edu/scarecrows.aspx
2. Let your kids pick their own apples and enjoy other harvest-themed activities at Afton Orchards near Hastings, MN. Don’t miss the Apple Festival in October! http://www.aftonapple.com
3. Go for a hike (and watch for wildlife!) in the Minnesota Valley National Wildlife Refuge http://www.fws.gov/refuge/Minnesota_Valley/about.html
4. Take a bike ride along the Grand Rounds Scenic Byway in Minneapolis and enjoy the spectacular fall foliage.
5. In your backyard, rake up fallen leaves into piles and jump in! It’s a fun way for the whole family to get outdoors, and you’ll work up an appetite for some hot apple cider!
Superfood Apple Cider
Easy apple cider recipe packed with superfoods that will benefit your health, one sip at a time! Using real, whole apples instead of apple juice provides extra vitamins and minerals and less added sugar. Adapted from Healthful Pursuit.
Ingredients (4 cups, 4 servings)
- 4 cups freshly made apple juice – approximately 4-6 apples depending on the quality of your juicer
- 5 whole cloves
- 4 cinnamon sticks
- 4 whole cardamom pods
- 2 Chinese star anise (allspice can substitute star anise with a slightly different flavor)
- 1-inch piece of fresh ginger
- 1/2 teaspoon fresh lemon zest
- 1/2 orange, thinly sliced
Instructions
- Juice apples and place completed juice in a medium-sized saucepan.
- Add cloves, cinnamon sticks, cardamom, anise, ginger and lemon zest.
- Cover and heat on low-medium heat for 20 minutes. The mixture doesn’t need to boil. Just get it warm, up to around 170F or so.
- Add orange slices during the last 5 minutes.
- Remove from heat and strain to remove spices and fruits.
- Serve immediately.
Count 1 serving as 2 carbohydrate servings/exchanges.