Thanksgiving: Just another day for eating

BY JAMI MURPHY
Former Reporter
11/05/2013 01:44 PM
Main Cherokee Phoenix
Tonya Swim, Cherokee Nation W.W. Hastings Hospital diabetes dietician, holds two plates that show portion size and how much of each type of food a person should have on the plate when eating. The same rules apply for eating on holidays such as Thanksgiving. JAMI CUSTER/CHEROKEE PHOENIX
TAHLEQUAH, Okla. – One mistake some people make at Thanksgiving is thinking of it as a day to overindulge and eat until they are miserable. But Tonya Swim, a Cherokee Nation W.W. Hastings Hospital dietician, said people wanting to stay on top of their caloric intakes should consider an “eating holiday” such as Thanksgiving as just another day.

Through the hospital’s American Association of Diabetes Educators-accredited program, Swim and other dietitians help provide nutrition education to diabetic patients recently diagnosed, those fighting diabetes and those wanting to prevent the disease.

She said some of her patients tend to ask for advice on eating better during holidays.

“I talk to them more about not focusing on it as a holiday. It’s just another day, and we treat it just like any other day. You have to watch your portions. You have to be mindful about your eating,” Swim said. “Be mindful whenever you eat that. Savor the taste, you know, savor the smell of it. Don’t just push it down your mouth and eat it real fast because you don’t get to appreciate the food that you really like.”

She said savoring foods makes it easier for people when they are about to eat that special meal or food.

“Sometimes it may be pumpkin pie. Sometimes it may the green bean casserole. You never know what is somebody’s favorite. Not everybody likes the sweets at the holidays,” she said.

Another tip for holiday eating is not keeping baked goods and unhealthy foods around the house.

“A lot of times we bake a lot during the holidays because that is what we associate with the holidays,” Swim said. “Don’t make it unless you’re going somewhere, and then make it right before the party so you don’t have that temptation to kind of go and graze through what you’ve made.”

Swim said a simple thing to do when cooking during the holidays is to change ingredients in the dishes.

“Simple things would be to use the low sodium or the reduced sodium in your cooking – the skim milk or the low-fat 1-percent milk instead of using heavy cream, reduced fat cheese instead of the whole, what we call full-fat, the whole regular cheese,” she said. “That can knock sometimes 50 calories and up to seven grams of fat off of your recipes.”

What it really boils down to, Swim said, is being mindful about the portions one is eating and not starving one’s self to eat or overindulge.

“We can trick ourselves. ‘Oh it’s the party at work. I need to eat this cause it’ll make my mother-in-law mad.’ You know things like that,” she said. “We can trick ourselves very easily into ‘it’s OK for me to have it.’ And it is OK to have it, but we just have to remember it’s all about the portion size and it’s all about being mindful. Being aware of what you’re eating and how much you’re eating.”

jami-custer@cherokee.org


918-453-5560



Healthy Homemade Green Bean Casserole

Casserole
Cooking spray
4 Laughing Cow, LIGHT French Onion cheese wedges
1 tablespoon canola oil
½ onion, finely diced
1 teaspoon Smart Balance margarine
8 ounces sliced mushrooms, diced
¼ teaspoon salt (optional)
¼ teaspoon ground black pepper
½ cup fat-free, reduced-sodium chicken broth
2 teaspoons corn starch
2 teaspoons cold water
¼ cup 1% milk
2 14.5 cans no-salt added, cut green beans, drained

Corn Flake Topping
1 cup corn flakes, crushed
1 2/3 tablespoons Smart Balance margarine, melted

Preheat oven to 400 degrees. Spray a 1.5-quart baking dish with cooking spray.
Heat Laughing Cow cheese wedges in microwave for 30 seconds and stir. Set aside.
In a large sauté pan, heat oil over medium heat. Add onions and sauté 2-3 minutes.
Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.
In a small bowl, mix together corn starch and water. Add to chicken broth and stir for 1 minute.
Add melted Laughing Cow cheese to pan and mix well. Add milk to pan. Stir to incorporate. Cook additional 2-3 minutes until thick.
Remove from heat and stir in green beans. Pour green bean mixture into baking dish.
In a small bowl prepare corn flake topping by mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.
MAKE IT GLUTEN-FREE: If you need this recipe to be gluten-free, make sure to use gluten-free chicken broth and gluten-free corn flakes.

Low Fat Pumpkin Panna Cotta

1 cup skim milk
¼ cup Splenda Brown Sugar Blend
½ cup low-fat buttermilk
1 envelope unflavored gelatin
½ cup non-fat, plain Greek yogurt
1 15-oz can pumpkin puree ( not pumpkin pie filling)
2 teaspoons pumpkin pie spice
8 4-oz. ramekins (or other desert cups)
½ cup fat free whipped topping

Whisk together milk, Splenda Brown Sugar, low-fat buttermilk and unflavored gelatin in a medium saucepan off the heat. Let it sit for 5 minutes.
In a medium bowl, whisk together Greek yogurt, pumpkin and pumpkin pie spice. Set aside.
Place milk and gelatin mixture on the stovetop over medium heat. Stirring frequently, heat until milk just begins to bubble. Do not boil.
Add hot milk mixture to pumpkin mixture and whisk until smooth and combined.
Divide pumpkin mixture evenly among 8 4-oz ramekins or dessert cups and refrigerate for at least 1 hour (best if overnight).
To serve, top each panna cotta with 1 tablespoon of fat free whipped topping.
You can make your own pumpkin pie spice mix by combining 1-1/2 teaspoons cinnamon with ¼ teaspoon nutmeg and ¼ teaspoon allspice. Be sure you are buying canned pumpkin for this recipe, not pumpkin pie filling.

Candied Sweet Potatoes with Truvia Baking Blend

2 lbs. sweet potatoes
3 tbsp of butter
½ cup Truvia Baking Blend
½ tsp pumpkin pie spice
½ tsp molasses

Preheat oven to 350 degrees.
Peel and cut sweet potatoes into 1-inch cubes, place in a baking dish.
Brown butter in a saucepan. Use low to medium heat while stirring to avoid burning.
Turn off heat; add Truvia Baking Blend, pumpkin pie spice and molasses to browned butter. Stir until combined.
Add evenly on top of potatoes.
Bake covered for 1 hour, stir.

Apple Pie with Truvia Natural Sweetener

Pastry for double-crust 9-inch pie
1/3 cup + 1-1/2 tbsp Truvia natural sweetener spoonable
3 tbsp cornstarch
¼ tsp salt
1 tsp ground cinnamon
¼ tsp ground nutmeg
8 cups Granny Smith apples, peeled, cored and sliced
1 tbsp lemon zest
1 tbsp butter

Roll out half of the pastry on a floured surface to 1 inch larger than inverted 9-inch pie pan. Ease pastry into pan.
Blend Truvia natural sweetener, cornstarch, salt, cinnamon and nutmeg in small bowl. Sprinkle on apples and toss until coated. Add lemon zest and mix thoroughly. Arrange apple mix into crust. Cut butter into slices, place on top of apples.
Roll remaining pastry into circle large enough to cover inverted 9-inch pie pan. Place over apples, seal edges, trim and flute. Cut slits in top to allow steam to escape.
Bake at 400 degrees for 40 to 50 minutes or until crust is golden and apples are tender. Cool on wire rack.
ᏣᎳᎩ

Healthy Homemade Green Bean Casserole
ᏙᎯ ᎣᏪᏅᏒ ᎠᏂᏤ ᏚᏯ ᎠᏑᏴᏅᎿ
ᎥᏓᏍᏓᏴᎲᏍᎬ ᎠᏍᏚᏟᏍᏗ ᎪᎢ
ᏅᎩ ᎤᏂᏱᏣᏍᎩ ᏩᎦ, ᎦᏌᎧ ᎦᎸᏥ ᏒᎩ ᎤᏅᏓ ᎦᏚᏅ ᎠᎬᎭᎸᏓ
ᏌᏊ ᎤᏔᎾ ᏗᏙᏗ ᎦᏃᎳ ᎪᎢ
ᎠᏱᏟ ᎢᎦ ᏒᎩ, ᎤᏍᏗ ᎠᎬᎭᎷᏴ
ᏌᏊ ᎤᏍᏗ ᏗᏙᏗ ᎠᏑᎹᏗ ᎢᎦᏘᎭ ᎪᏢᏅᎢ
ᏧᏁᎳ ᎣᏂᏏ ᏗᏍᏡᏴ ᏓᏬᎵ, ᏗᎬᎭᎷᏴ
ᎩᏄᏙᏗ ᏗᏙᏗ ᎠᎹ (Ꮭ ᎠᏎ)
ᎩᏄᏙᏗ ᏗᏙᏗ ᏗᏆᏲᏗ
ᎠᏱᏟ ᎤᎵᏍᏈᏓ ᎤᎵᏦᎯᏓ ᏂᎨᏒᎾ, ᎠᎹ ᏍᏗ ᎤᏗᏑᏱ ᏣᏔᎩ ᎤᎦᎹ
ᏔᎵ ᎤᏍᏗ ᏗᏙᏗ ᏎᎷ ᎤᎭᎨᏓ ᎢᎬᏁ ᎤᎦᎹ
ᏔᎵ ᎤᏍᏗ ᏗᏙᏗ ᎤᏴᏝ ᎠᎹ
ᎩᏄᏙᏗ ᎤᎵᏍᏈᏓ ᏌᏊ ᎢᎦᏛᎢ ᎤᏅᏓ
ᏔᎵ ᏕᎦᎶᏛ ᎠᎹ ᏂᏓᏑᏴᎾ, ᏗᎦᎵᏓ ᎠᏂᏤ ᎦᏯ, ᎠᏤᏮ ᎤᎦᎹ

Corn Flake Topping
ᏎᎷ ᎦᏓᏬᏔᏅ ᎠᏍᏗᏟᏗ
ᏌᏊ ᎤᎵᏍᏈᏓ ᏎᎷ ᏌᎩ ᎠᎬᎭᎸᏓ, ᎠᏍᏙᎥᎢ
ᏌᏊ ᏔᎵ ᏦᎢᏁ ᎤᏔᏂ ᏗᏙᏗ ᎠᏑᎹᏗ ᎪᏢᏅ, ᎬᏃᏔᏅᎢ


ᎠᏖᏴᏙᏗ ᏗᎦᏗ ᏅᎩᏧᏈ ᎢᏳᏗᏝ ᎢᎬᏗ. ᎠᏍᏚᏟᏍᏗ ᏗᎦᏛᏙᏗ ᎯᏍᎩ ᎢᏯᎧᎵ ᎦᎸᏓᏅᎯᏛ
ᏗᎦᏙᏗ ᎬᏙᏗ ᎠᏍᏚᏟᏍᏗ ᎪᎢ. ᎠᏖᏴᏙᏗ ᎤᏱᏣᏍᎩ ᏩᎦ ᎤᏅᏓ ᎦᏚᏅ ᏗᎬᎭᎸᏓ ᎾᎿ ᎬᏂᏍᏙᏗ ᎾᎿ ᏦᏍᎪᎯ ᏳᏓᎾᏮ ᎠᎴ ᎠᏑᏱᏗ. ᎠᏠᏗ ᎢᏴᎢ.
ᎤᏔᏂ ᎤᏩᏖᏌᏗ, ᎠᏖᏴᏙᏗ ᎪᎢ ᎤᏍᏗ ᎪᏛᎢ. ᏫᏣᎶᏗ ᏒᎩ ᎠᎴ ᎠᏖᏴᏙᏗ ᏔᎵ ᎠᎴ ᏦᎢᎭ ᎢᏳᏔᏬᏍᏔᏅ. ᏫᎦᎶᏗ ᎪᏢᏅ ᎤᏩᏖᏌᏗ ᎠᎴ ᎬᏃᏙᏗ. ᏫᏗᎦᎶᏗ ᏓᏬᎵ, ᎠᎹ ᎠᎴ ᏔᏆᏲᏗ ᎠᎴ ᎬᏂᏍᏙᏗ ᏅᎩ ᎠᎴ ᎯᏍᎩ ᎢᏳᏔᏬᏍᏔᏅᎢ. ᏩᏟᏍᏗ ᏣᏔᎩ ᎤᎦᎹ ᎾᎿ ᎤᏩᏖᏌᏗ ᎠᎴ ᎠᎵᎸᏙᏗ ᏌᏊ ᎢᏳᏖᏬᏍᏔᏅᎢᎤ.
ᎤᏍᏗ ᏖᎵᏙᎩ, ᎠᏑᏴᏓ ᏗᎵᏍᏙᏗ ᏎᎷ ᎤᎭᎨᏓ ᎤᎬᏁᎯ ᎤᎦᎹ ᎠᎴ ᎠᎹ. ᏫᎦᎶᏗ ᏣᏔᎦ ᎤᎦᎹ ᎠᎴ ᎠᏑᏱᏗ ᎾᎿ ᏌᏊ ᎢᏳᏔᏬᏍᏔᏅᎢ. ᏫᎦᎶᏗ ᎤᏩᎾᏬᏒ ᎤᏰᏣᏍᎩ ᏩᎦ ᎤᏅᏓ ᎦᏚᏅ ᎤᏩᏖᏌᏗ ᎠᎴ ᎠᏑᏱᏗ ᎣᏍᏓ. ᏫᎦᎶᏗ ᎤᏅᏓ ᎤᏩᏖᏌᏗ. ᏣᏑᏱᏗ. ᏨᏂᏍᏙᏗ ᎤᎪᏛ ᏔᎵ ᎠᎴ ᏦᎢ ᎢᏳᏔᏬᏍᏔᏅᎢ ᎤᎭᎨᏓ ᏱᏅᎵᏍᏔᏂ.
ᏣᏞᏍᏓ ᎾᎿ ᎪᏛᎢ ᎠᎴ ᏫᏣᏑᏴᏓ ᏚᏯ ᎠᏂᏤᎢ. ᏫᏣᏍᏚᏟᏍᏗ ᏚᏯ ᏂᎦᏓ ᎠᏑᏯᎾᎢ ᎾᎿ ᏗᎦᏙᏗᎢ. ᎤᏍᏗ ᏖᎵᏙᎩ ᎣᏍᏓ ᎢᏨᏓ ᏎᎷ ᎦᏓᏬᏔᏅ ᎠᏍᏗᎸᏗ ᏂᎦᏓ ᎠᏑᏰᏗ ᏂᎦᏓ ᎪᏢᏅ ᎾᏍᏊ. ᎦᏅᎵᏰᏓ ᏎᎷ ᎠᏑᏯᎾᎢ ᎦᏚ ᎾᎿ ᏚᏯ ᏕᏣᎶᏛᎢ. ᏣᏚᏗ ᏍᎩᎦᏚ ᎠᎴ ᏔᎵᏍᎪ ᎢᏳᏔᏬᏍᏔᏅᎢ.


Low Fat Pumpkin Panna Cotta
ᎦᏲᏟ ᎤᎵᏦᎯᏓ ᎢᏯ Panna Cotta
ᏌᏊ ᎤᎵᏍᏈᏓ Splenda ᎤᏬᏗᎨ ᎧᎵᏎᏥ
ᎠᏰᏟ ᎤᎵᏍᏈᏓ ᎦᎵᏦᎯᏓ ᏂᎨᏒᎾ ᎤᏅᏗ ᏧᏓᏚᎯ
ᏌᏊ ᎪᏪᎵ ᎦᎶᏛ ᎠᏑᏯ ᏂᎨᏒᎾ gelatin
ᎠᏰᏟ ᎤᎵᏍᏈᏓᎦᎵᏦᎯᏓ ᏂᎨᏒᎾ, ᎪᎱᏍᏗ ᎾᏑᏴᎾ Greek yogurt
ᏌᏊ ᏍᎩᎦᏚ ᎣᎾᏏ ᎦᎶᏛ ᎢᏯ ᎫᎵᏍᏔᏅ (Ꮭ ᎢᎦ ᎨᎵᏍᏙᏗ ᏱᎩ)
ᏔᎵ ᎤᏍᏗ ᏗᏙᏗ ᎢᏯᎢ ᎠᏑᏴᏓ spice
ᏧᏁᎳ ᏅᎩ ᎣᎾᏏ. Ramekins (ᎠᎴ ᏗᏐᎢ ᏧᎦᎾᏍᏗ ᏗᎦᎶᏙᏗ)
ᎠᏰᏟ ᎤᎵᏍᏈᏓ ᎦᎵᏦᎯᏓ ᏂᎨᏒᎾ ᎤᎪᏗ ᎠᏑᏰᎲᎢ ᎦᏚ ᎠᏠᏗ.

ᎢᏧᎳ ᏗᏑᏱᏗ ᎤᏅᏓ, Splenda ᎤᏬᏗᎨ ᎧᎵᏎᏥ, ᎦᎵᏦᎯᏓ ᏂᎨᏒᎾ ᎤᏅᏓ ᏧᏓᏚᎯ ᎠᎴ ᎪᎱᏍᏗ ᎠᏑᏱ ᏂᎨᏒᎾ gelatin ᎾᎿ ᎤᏍᏗ ᎤᏩᏖᏌᏗ ᎠᏝᏍᏗ ᎠᏙᏛᎢ. ᏣᏠᏗ ᎯᏍᎩ ᎢᏳᏔᏬᏍᏔᏅᎢ.
ᎤᏍᏗ ᏖᎵᏙᎩ, ᎠᏑᏱᏗ ᎢᏧᎳ Greek yogurt, ᎢᎦ ᎠᎴ ᎢᏯ ᎠᏑᏴᏓ spice. ᎢᏴ ᎠᏠᏗ.
ᎤᏅᏓ ᎠᎴ gelatin ᎠᏑᏱᏗ ᎣᏏ ᎠᏠᏗ ᏍᏗ ᎪᏛᎢ. ᎠᏑᏰᏗ ᎢᏳᏓᎵ, ᎠᏙᏙᏗ ᎤᏅᏓ ᏳᎴᏅᎭ ᏓᏆᎷᎲᏍᎬᎢ. Ꮭ ᎠᎵᎸᏢᏙᏗ ᏱᎩ.
ᏫᏣᏟᏍᏗ ᎤᏗᏟᎦ ᎤᏅᏓ ᎤᏗᏑᏱ ᎾᎿ ᎢᏯᎢ ᎠᏑᏯᎾᎢ ᎠᎴ ᎠᏑᏱᏗ ᎣᏍᏓ ᎤᎵᏑᏰᎲ ᏱᏄᎵᏍᏔᎾ ᎠᎴ ᎠᏑᏰᏗ.
ᎠᏱᏟ ᎢᎦᏗᏍᏗ ᎢᏯ ᎠᏑᏯᎾᎢ ᏧᏠᏯ ᎾᎿ ᏧᏁᎳ ᏅᎩ ᎣᎾᏏ ramekins ᎠᎴ ᎤᎦᎾᏍᏗ ᏗᎦᎶᏙᏗ ᎠᎴ ᎠᏴᏠᏗᏍᏙᏗ ᏫᏗᎦᎶᏗ ᎾᎿ ᏑᏟᎶᏓ ᏩᏥ ᎤᏪᏅᏍᏗ (ᎠᎴ ᎤᎵᏨᏓᏩᏗ)
ᎠᎩᏍᏗᎢ, ᎠᏍᏗᎶᏗ ᏌᏊᎭ ᎾᎿ ᏌᏊ ᎤᏔᎾ ᏗᏙᏗ ᎦᎵᏦᎯᏓ ᏂᎨᏒᎾ ᎠᏍᏗᏟᏗ.
ᎡᎵᏊ ᏨᏌ ᏦᏢᏗ ᎢᏯ ᎨᎵᏍᎩ ᎠᏑᏴᏓ ᎾᎿ ᎯᎠ ᎠᏑᏴᏓ ᏌᏊ ᎠᏱᏟ ᎤᏍᏗ ᏗᏙᏗ ᏏᏂᎹᏂ ᎠᏠᏯᏍᏗ ᎩᏄᏙᏗ ᎤᏍᏗ ᏗᏙᏗ nutmeg ᎠᎴ ᎩᏄᏙᏗᎤᏍᏗ ᏗᏙᏗ allspice. ᏣᏅᏖᏍᏗ ᏣᏩᏍᎬ ᎦᎵᏔᏅ ᎢᏯ ᎾᎿ ᏗᏟᎶᏍᏙᏗ ᎪᏪᎸᎢ, Ꮭ Ꮎ ᎨᎵᏍᎩ ᎪᏢᏙᏗ.


Candied Sweet Potatoes with Truvia Baking Blend
ᏔᎵ ᏳᎾᏓᎨᏓ ᏄᎾ ᎠᏂᏅᎯᏓ
ᏦᎢ ᎤᏍᏗ ᏗᏙᏗ ᎪᏢᏅᎢ
ᎠᏰᏟ ᎤᎵᏍᏈᏓ Truvia Baking Blend
ᎠᏱᏟ ᎤᏍᏗ ᏗᏙᏗ ᎢᏯ ᎨᎵᏍᎩ ᎠᏑᏴᏓ
ᎠᏰᏟ ᎤᎵᏍᏈᏓ ᏩᏚᎵᏏ
ᎠᏙᏙᏗ ᏗᎦᏗᎢ ᏦᎢᏧᏈ ᎯᎦᏍᎪ ᎯᏍᎩ ᎢᏳᏗᏞᎦ ᎢᎬᏓ.
ᏗᎦᏁᎦᎶᏗ ᎠᎴ ᏗᎬᎭᎷᏯᏍᏗ ᏄᎾ ᎠᏂᏅᎯᏓ ᎾᎿ ᏌᏊ ᎢᏏᏔᏗᏍᏗ ᎢᏗᏂᏓ ᏅᎩ ᏧᏅᏏᏯ, ᏗᏣᎶᏗ ᏗᎦᏙᏗᎢ. ᎤᏬᏗᎨ ᎢᎬᏁᏗ ᎪᏢᏅ ᎤᏩᏖᏌᏗᎢ.ᏨᏙᏗ ᏍᏗ ᎪᏛᎢ ᎬᏂᏍᏙᏗ ᎠᏑᏱᏗ ᎤᎪᎲᏍᏗ ᏂᎨᏒᎾ. ᎠᏍᏚᏗ ᎪᏛᎢᏨ ᏫᎦᎶᏗ Truvia Baking Blend, ᎢᏯ ᎨᎵᏍᎩ ᎠᏑᏴᏓ ᎠᎴ ᏩᏚᎵᏏ ᎾᎿ ᎤᏬᏗᎨ ᎢᎬᏁᎸ ᎪᏢᏅᎢ. ᎠᏑᏱᏗ ᏂᎦᏓ ᎢᏳᎵᏑᏰᎯ ᎢᎪᎯᏓ.ᎢᎦᏘᎭ ᎦᏚ ᎾᎿ ᏄᏅᎢ. ᎬᏂᏍᏙᏗ ᎫᏢᎢ ᏌᏊ ᎢᏳᎶᏓ ᎢᎪᎯᏓ,
ᎠᏑᏱᏗ.

Apple Pie with Truvia Natural Sweetner
ᏒᎦᏔ ᎨᎵᏍᎩ ᎬᏔᏅ Truvia Natural Sweetner
ᏑᎨᏓ ᎾᏍᎩ ᏌᏊ ᎨᎵᏍᎩ ᎪᏢᏙᏗ ᏐᏁᎳ ᎢᏏᏔᏗᏍᏗ ᎢᎩᏓ
ᏌᏊ ᏦᎢᏁ ᎤᎵᏍᏈᏓ ᎠᎴ ᏌᏊ ᎠᏰᏟ ᎤᏔᎾ ᏗᏙᏗ Truvia natural sweetner ᏗᏙᏗ ᎦᎴᏍᏙᏗ
ᏦᎢ ᎤᏔᎾ ᏗᏙᏗ ᎤᎭᎨᏓ ᎢᎬᏁᎯ ᎠᏑᏴᏓ
ᎩᏄᏙᏗ ᎤᏍᏗ ᏗᏙᏗ ᎠᎹ
ᏌᏊ ᎤᏍᏗ ᏗᏙᏗ ᎠᏍᏙᎥ ᏏᏂᎹᏂ
ᎩᏄᏙᏗ ᎤᏍᏗ ᏗᏙᏗ ᎠᏍᏙᏓ nutmeg
ᏧᏁᎳ ᎤᎵᏍᏈᏓ ᎡᎵᏏ Smith ᏏᎦᏔ, ᏗᎦᏁᎦᎸᏓ, ᎠᏰᏟ ᏗᎦᎴᏗ ᎠᎴ ᏗᏍᏡᏴᎢ
ᏌᏊ ᎤᏔᎾ ᏗᏙᏗ ᏧᎾᏦᏍᏗ zest
ᏌᏊ ᎤᏔᎾ ᏗᏙᏗ ᎪᏢᏅᎢ

ᎠᏯᏔᎳᏍᏙᏗ ᎠᏰᏟᏴ ᏑᎨᏓ ᎾᎿ ᎢᏌ ᎦᏅᎵᏰᏓ ᎦᏍᎩᎸ ᏌᏊ ᎢᏏᏔᏗᏍᏗ ᎤᎪᏛ ᎢᎩᏓ ᎢᏳᎵᏍᏙᏗ ᎾᏃ ᏐᏁᎳ ᎢᏏᏔᏗᏍᏗ ᎢᎩᏓ ᎨᎵᏍᎩ ᎦᏛᏙᏗ. ᏫᎦᎸᏗ ᏑᎨᏓ ᎾᎿ ᏗᎦᏙᏗ. ᏗᎵᏍᏙᏗ Truvia natural sweetner, ᎤᎭᎨᏓ ᎢᎬᏁᎯ ᎤᎦᎹ, ᎠᎹ, ᏏᏂᎹᎾ ᎠᎴ nutmeg ᎤᏍᏗ ᏖᎵᏙᎩᎢ. ᎠᏍᏚᏟᏍᏗ ᎾᎿ ᏏᎦ ᏒᎦᏘᎢ ᎠᎴ ᏂᎬᎢ ᎣᏍᏓ ᎦᏅᎵᏰᏓ. ᏗᏑᏴᏓ ᏧᎾᏦᏍᏗ zest ᎠᎴ ᎠᏑᏰᏗ ᏂᎦᏓ. ᏗᏠᏗ ᎡᎦᏔ ᎠᏑᏰᏗ ᎾᎿ ᏑᎨᏓ. ᎠᎬᎭᎷᏗ ᎪᏢᏅ ᏗᏍᏡᏴᎢ, ᏣᏠᏗ ᎦᏚ ᎾᎿ ᎡᎦᏘ. ᎠᏯᏔᎳᏍᏙᏗ ᎤᏘᏴ ᏑᎨᏓ ᎾᎿ ᎦᏌᏆᎸᎢ ᏂᎦᏓ ᎫᏡᎬ ᎢᎩᏓ ᏐᏁᎳ ᎢᏏᏔᏗᏍᏗ ᎢᎩᏓ ᎨᎵᏍᎩ ᏗᎦᏙᏗ. ᏣᏠᏗ ᎫᏡᏓ ᏒᎦᏔ ᏕᎦᏢ, ᏣᏍᏚᏗ ᎠᏍᏛ ᏑᎨᏗ, ᏣᎬᎭᎷᏯᏍᏗ ᎠᎴ ᎠᏐᏅᏍᏙᏗ ᎤᏬᏚᎯ ᎢᎬᏁᏗ.ᏗᏍᏈᏴ ᏗᏢᏓ ᎦᏚᎢ ᎾᏍᎩ ᎤᏗᏝᎦ ᎤᏄᎪᏍᏗᎢ.
ᎬᏂᏍᏙᏗ ᏅᎩᏧᏈ ᎢᏳᏗᏝᎦ ᎬᏂᏍᏙᏗ ᏅᎩᏍᎪ ᎠᎴ ᎯᎦᏍᎪ ᎢᏳᏔᏬᏍᏔᏅ ᎢᎪᎯᏓ ᎠᎴ ᎤᏬᏗᎨ ᏱᏄᎵᏍᏔᏂ. ᎠᏙᎸᏍᏙᏗ ᎾᎿ ᎤᏯᏅ ᎪᏢᏔᏅ ᎠᏝᎥᎢ ᎠᏠᏗ.

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