Smoked Salmon Eggs Benedict features a heavenly sauce made with heart-healthy canola oil.

(NAPS)—Show your love for mom by looking after her health with the gift of heart-smart cooking.

Try classic brunch recipes that have a heart-healthy twist, such as those from CanolaInfo’s “Mother’s May the Healthy Way” recipe collection from Ellie Krieger, M.S., R.D., host of the Cooking Channel’s “Healthy Appetite.”

To lighten up her recipes, Krieger uses low-fat dairy products, whole grains and canola oil, which has the least saturated fat and most omega-3 fat of all common culinary oils.

Here’s a healthier take on Eggs Benedict to warm mom’s heart:

Smoked Salmon Eggs Benedict with Creamy Dill Caper Sauce 

Yield: 4 servings

Serving size: 1 piece

1⁄2 cup nonfat plain yogurt

1 Tbsp canola oil

1 tsp fresh lemon juice

1 Tbsp chopped fresh dill, plus sprigs for garnish

1 Tbsp capers, drained

1⁄2 tsp finely grated lemon zest

2 whole-grain English muffins

3 oz thinly sliced smoked salmon

4 medium eggs

3 Tbsp white wine vinegar

To make sauce: In medium bowl, whisk yogurt and canola oil until blended. Whisk in lemon juice, then stir in chopped dill, capers and lemon zest. Toast English muffins. Place slice or two of salmon on top of each English muffin half. To poach eggs: Fill large, deep skillet about ¾ inch to top with water and bring to boil over high heat. Add vinegar, then reduce heat to medium-low. Crack egg into small bowl, then gently add it to boiling water. Repeat with remaining eggs until all four eggs are in skillet. Cook until whites of eggs are set but yolks are still slightly runny, about 3 minutes. Use slotted spoon to transfer eggs to paper towel to drain. (Alternatively, cook eggs over easy in nonstick skillet.) Transfer each egg to salmon-topped English muffin half. Pour 2 tablespoons of sauce on top of each muffin and garnish each with sprig of dill.

Nutritional Analysis per Serving: Calories: 200, Total Fat: 10 g, Satu- rated Fat: 2 g, Cholesterol: 190 mg, Sodium: 470 mg, Carbohydrates: 16 g, Fiber: 2 g, Protein: 14 g.

For more recipes and culinary tips, go to www.CanolaInfo.org.

(BPT) – As the weather turns warmer, most of us are experiencing cabin fever, anxious to escape to the outdoors. But has the harsh winter weather put a damper on your outdoor spaces? Don’t fret. You can easily spruce up your exteriors with a few easy and inexpensive home improvement projects. Here are a few fast fixes that will have your home looking great without taking a huge hit on your wallet.

Unpack and update

The first step to enjoying the outdoors is to unpack storage areas and populate your patios and porches with furniture and accents that you put away for the winter season. However, often these pieces don’t fare well in storage and your once-beautiful accents may be scratched, faded or even rusty.

“It’s disappointing to find once-vibrant outdoor furniture and accents looking worn and outdated, especially when you’re not ready to invest in new,” says Katherine Merkle, Krylon brand manager. “Luckily, with a bit of spray paint, especially a version that’s paint and primer in one, it’s simple to revitalize your current pieces to make them lovely and enjoyable, only for a few dollars.”

Krylon’s Dual Paint + Primer spray paint is the ideal solution with a unique formulation that’s available in a wide variety of the most popular colors and finishes. It includes both the paint and primer in one can, so you can complete your projects easily and quickly in one step – with a great finish that lasts like you primed it. Plus, it works on many surfaces, including wood, metal, wicker, glass, ceramic, fabric, concrete and masonry, allowing you to update all your outdoor accents.

“Whether looking to add a vibrant pop of color to dull flower pots; restoring sun-faded patio umbrellas; or restoring damaged or dull furniture surfaces, Dual has the color you need in the simple, one-step, affordable solution you desire,” says Merkle.

Clean and clear

Cold weather can leave outdoor spaces looking dirty and gray, so the next step in your outdoor update is to start cleaning. Pressure washing is a simple way to get patios, sidewalks, windows and siding looking clean and ready for the season. It offers instant gratification as layers of dirt, dust and grime are quickly blasted away. Don’t have a pressure washer? No worries that you need to buy one; most rental companies or home improvement centers offer reasonably priced daily rentals. Or it’s an opportunity to visit the neighbors who you haven’t seen during the cold months to borrow theirs.

Great, green grass

With your living spaces looking grand, now it’s time to turn your attention to your lawn. With the grass still soggy and sensitive, it may not be time to begin mowing or digging – but it is a good time for prevention. Since spring is often the key growth season for many grasses, the key to having a weed-free yard is to apply weed control to your yard to prevent them before they germinate. Your local home improvement store or nursery will help you determine the type and amount that is best for your yard. This easy bit of prevention will help create healthy and luscious greenery for the warmer months to come.

Get grilling

Once you’ve got your outdoors looking great, you’ll be ready to enjoy some outdoor entertaining. To prep your grill for another year of burgers and barbecues – make sure you start with a good cleaning. Home improvement expert Danny Lipford has a simple and inexpensive way to clean the cooking surface using aluminum foil and white vinegar. The acid in the vinegar cuts through grease and cooked-on food, while the foil acts as an abrasive to remove the food residue. Simply pour white vinegar in a clean spray bottle, spray the cooking surface and let it sit for a few minutes. Next, rub the cooking area with crumpled up aluminum foil. You’ll have a clean grill with items you probably have sitting in your pantry.

With a few fast do-it-yourself updates, your home and outdoor areas will be looking fabulous in no time – and all without a huge price tag. For more information on Krylon paint products, visit www.krylon.com.

The American Woodcock

By Ranger Steve Mueller

At dusk the dancing begins in earnest. The American Woodcock’s age-old mystery of mate attraction occurs in field and overhead. Most people never notice. That suits the woodcock perfectly. Its intent is to woo a mate and not to draw undue attention from other species. In the 1980’s and 90’s I led woodcock workshops at Howard Christensen Nature Center (HCNC).

Annually groups come to Ody Brook Sanctuary to observe the spring foot stomping, instrumental wing twittering, and vocal display. Just before dark I’ve heard what sounded like a wood frog call in the field and momentarily from that location a woodcock began peenting. I have not found others that have noticed this frog-like call. The woodcock is making the sound. I have pointed it out to people but I still have not seen it described in scientific literature. New discoveries await avid nature niche explorers.

The bird’s peenting is most notable. A peent is a nasal buzz-like sound repeated several times while the bird is on the ground before it takes aerial flight where it then circles high in the sky. The bird at height becomes a dot and often disappears in white atmospheric moisture. Soon a clicking sound starts and one knows the bird is descending toward Earth. It is necessary to keep a broad scan on the landscape to see where the bird returns at low angle for another round of ground peenting and aerial flight.

The first week of May, a class of 20 master naturalists came to observe. We entered the dancing grounds at 9 p.m. and waited. After five minutes, the first woodcock flew low overhead and landed 100 feet from us. Peenting began and we watched several rounds of the dance. Twice a bird flew and landed within twenty feet of us. We all played statue. It was getting dark so only our silhouettes revealed our presence. The bird made several repeated quiet hick-up sounds (the frog-like sound mentioned above). I suspect it wondered what these new inanimate objects were at the edge of its dance floor. It departed to land elsewhere in the field.

Twice on return from high sky circling, it flew low on a landing approach and made a guttural gurgle before aborting landing. I think it saw us. Perhaps it left from fear or maybe just caution. After landing at greater distance, it peented before taking flight again. As darkness increased, the woodcock was on the ground longer and peented more times before taking flight. On this night two woodcocks were active in the shrubby field opening.

Twice it landed close to us where we watched it take a few steps and peent. Sometimes it remained almost stationary stomping its short legs and turned in circles. When facing away from us, the peent sounded soft but when it faced our direction the sound magnified. The beak of a woodcock is nearly as long at the bird and gives it a strange appearance. It feeds in mud along streams, flood plains and swamps where it probes with its long beak for invertebrates. Its body is plump robin sized. They often nest on the ground in young aspen forests.

Visit the Howard Christensen Nature Center to view a century old bird display of two American Woodcocks. Frank Rackett mounted bird specimens between 1876 and 1936. Please become a member of HCNC to help support nature education programming and then participate in activities.

Natural history questions or topic suggestions can be directed to Ranger Steve (Mueller) at the odybrook@chartermi.net Ody Brook, 13010 Northland Dr, Cedar Springs, MI 49319-8433.

Taylor Vanlangen passes off to Abby VanDusen in the 400 meter relay.

The girls track team traveled to Forest Hills Northern last week for a dual meet. The girls lost to Forest Hills Northern by a score of 79 to 54. The team’s record is now at 2 wins and 3 losses and they finished the league dual season in fourth place.

Placing first for the Red Hawks was Katie Weiler in the 800, 1600 and 3200 runs.  Briana Pierson in the high jump, Jeanette Sukstas in the shot and Abby VanDusen in the and long jump were the other individual winners. Also taking first was the 1600 meter relay team of Emily Shaft, Taylor Vanlangen, Alison Hall and Allie Veltkamp.

The second meet of the week for the team was the Red Hawk Invite on Saturday May 4 at Red Hawk Stadium. The girls placed fifth out of nine teams with 597 points. Rockford won the meet with Jenison placing second. Katie Weiler took the only first for the team with her win in the 3200 meter run. Marissa Oakes was second in the long jump with her best jump of the year at 16’ 4”. Abby VanDusen was right behind her in third place with a season best jump of 15’ 8”. Katie Weiler took the other individual third place for the team in the 1600 meter run. The 400 meter relay team of Marissa Oakes, Taylor Vanlangen, Abby VanDusen and Olivia Finch placed third also season best time of 53.07.

Briana Pierson was fourth in the high jump. Also placing fourth was the 1600 meter relay team of Emily Shaft, Abby VanDusen, Christina Dean and Allie Veltkamp.  The last top six performance was turned in by the 3200 meter relay team of Maddie Pekrul, Allie Veltkamp, Christina Dean and Allie Veltkamp.

The team hosts the OK Bronze Conference meet on Thursday May 9 and Friday May 10 at Red Hawk Stadium. Field events start at 4:00 on Thursday with running prelims at 5:00. Friday’s events start at 4:00 with the Girls Pole Vault and all running finals starting at 6:00.

Does the community want to see Skinner Field improved and used by various organizations? The Cedar Springs Area Chamber of Commerce would like to help coordinate that effort. Post photo by J. Reed.

By Judy Reed

With a potential lease agreement between the Cedar Springs Area Chamber of Commerce and the City of Cedar Springs in the works, Skinner Field may get a rebirth.

The field, once the pride of of Cedar Springs and the local school district, has fallen into disrepair.

The field currently is home to Rocket football on Saturdays throughout the summer and fall, Middle School Track, CASSA practices and games, and local residents who come to walk the track.

“Literally thousands of parents come to games from all over Kent County, and only see the entrance sign and the peeling paint of Red Hawk pride. For some, that’s all they see of Cedar Springs. Is that the impression we want to leave?”

Kiphart said he’d like to keep the field as a multiplex and available to various groups on a first come first served basis, with a 3 to 5-year commitment. He would also like to get field sponsors to place on the fences—maybe 13 of them, to help raise funds for the complex.

CASSA (Cedar Select Soccer Association) also expressed an interest in upgrading the field exclusively for soccer use, and made a presentation to the City Council. However, City Manager Thad Taylor recommended to City Council that the Chamber get the lease to manage the field. “It’s been my position from the start that we didn’t want it to be a single use facility, “ he explained. “We wanted someone who shared the vision that it would be a community resource. I’m looking for someone we will lease to that will play well with others, with no exclusivity issues.”

Kiphart would like to get some input from the community on whether they would like to see the facility upgraded, and whether they would help donate and raise funds for it—whether through a sponsorship agreement or some other way. The Chamber, barely a year old, doesn’t have cash in the bank to do it on their own.

Anyone interested in giving input can email Shawn at shawnkiphart@csacoc.com or call him at 616-773-5126.

Skinner Field was named after J.A. (Bert) Skinner, a leading citizen and businessman. He owned Skinner’s Drug Store, which was located at 43 S. Main Street, the vacant lot where we now hold the Christmas tree lighting. According to the Cedar Springs Story by Sue Harrison and Donna DeJonge, Skinner started work at the age of 13 in a local drug store, and later set a record as the youngest person to pass the state pharmaceutical board. He was given his pharmaceutical license when he turned 18.

Skinner served as village president for 25 years, and was president of the board of education for 25 years. He was a state senator for two terms, and involved in Republican politics all during his life. On Friday, July 6, 1948, the Village of Cedar Springs paid tribute to Bert Skinner, and part of the tribute was the dedication of Cedar Springs Public School’s lighted athletic field, on the west side of Morley Park. In 1991, a gift was given to the school district, to construct a running track at the field. An agreement signed by both the school made it available for both school athletic events and the community to run on. It was created partly on school property and partly on city property, with the school district responsible for maintenance for a period of 99 years, or until they relocated the field and running track, which they did, in the mid-2000s, when they built Red Hawk Stadium. Since then, neither the school or city has had revenues to maintain the field.

Miss Sand Lake and her court.

Both the 2013 Miss Sand Lake and Junior Miss Sand Lake were chosen Monday, April 22, at the Miss Sand Lake Pageant at the VFW Hall in Sand Lake.

This year’s Miss Sand Lake is Brooke Thielke, 17, daughter of Kirk and Billi Thielke, of Sand Lake. Her court members are sisters Autumn Smith, 18, and Sylvia Smith, 15. They are the daughters of Raymond and Mary Smith, of Sand Lake. All are students at Tri County High School.

This year’s Junior Miss Sand Lake is Janaye Dotson, 14, daughter of Aaron and Jamie Dotson, of Sand Lake. She is a student at Tri County Middle School. Her court members are Rachel Ann Dever, 11, daughter of Jeff and Susie Dever, and Katie Bromm, 15, daughter of Amy and Gerrod Bromm, of Pierson. Rachel is a student at Sand Lake Elementary, and Katie is a student at Tri County High School.

Junior Miss Sand Lake and her court.

Miss Sand Lake will receive a $500 scholarship, crown, sash, flowers and gift bag. Court members will receive a $250 scholarship, sash, flowers and gift bag. It’s the same for the junior queen and court members, without the scholarship.

This year’s judges included Cindy Patin, independent health coach and director of the Red Flannel Queen pageant. She was also the 1989 Red Flannel Queen, and a runner-up in the 1991 Miss Greater Grand Rapids competition. Also judging was Jim Trolard, owner of Unique Motor Sports and a member of the Sand Lake Chamber of Commerce; and Judy Reed, Editor of the Cedar Springs Post and Children’s Ministry Director at The Springs Church in Cedar Springs. She is also on the board of the Cedar Springs Area Chamber of Commerce.

The pageant consisted of a light supper with the judges, followed by individual 10-minute interviews with the judges, and finally, speeches by the girls in front of the audience with the theme “What does a small town mean to you?”

The judges were impressed by the maturity and thoughtfulness of all the girls, and think Sand Lake will be well represented by the girls throughout 2013-2014 and for years to come.

The girls will participate in 11 parades and events over the next year.

Two people were injured in a crash shortly after 4:00 p.m. Friday afternoon in downtown Cedar Springs.

According to Cedar Springs Police Sgt. Ed Good, a van traveling eastbound on Muskegon St. (17 Mile) attempted to turn north (left) on Main on a yellow light and collided with a westbound Saturn. When police arrived on scene, the driver of the van, Siera Michelle Kovach, 17, was bleeding from the face but walking around. The second driver, Sommer Marie Williams, 18, was in the front seat of the car having her neck stabilized. Both drivers were transported to DeVos Children’s Hospital. The passenger in the eastbound vehicle, Tyler Elizabeth Chiles, 19, had a sore wrist but refused treatment.

The driver of the van was cited for failing to yield the right of way.

Cedar Springs Fire and Rescue and Rockford Ambulance assisted at the scene.

Compact plants like ‘Lilac Chip’ butterfly bush contribute to a low-maintenance landscape.

(NAPS)—Anyone who thinks a low-maintenance landscape has to be plain green and ugly should think again. With a bit of planning, some smart plant choices and the help of these seven garden designer secrets, you can have a yard that’s the envy of your neighborhood—and enough time to enjoy it.

1. Choose plants that will flourish given the realities of your yard. Some plants like full sun while others tolerate shade; some don’t mind freezing temperatures while others are unfazed by relentless heat. Selecting plants that thrive in the existing conditions of your site ensures a healthy, attractive landscape. Observe the light levels around your home—six to eight hours plus of uninterrupted sun each day indicates full sun, four to six hours is considered part shade or part sun, and less than four hours would be a shaded site. Plants at the garden center should have tags that tell you their light preferences. Shopping locally helps ensure that all the plants you see will be suitable for the climate in your yard.

2. Plant drought-tolerant shrubs. These specially adapted plants thrive with limited water once they are established (usually after their first season in the ground). Drought-tolerant plants sail through hot summer days easily, saving you the time and money it takes to water the landscape. Read the tag attached to the shrub for information on its drought tolerance or look for visual cues such as silvery-grey leaves, as are found on Petit Bleu caryopteris, and narrow, needlelike foliage, as on Fine Line rhamnus.

3. Spare yourself the time it takes to prune your plants by opting for compact varieties. Compact (also known as dwarf) plants never get too large for the space where you’ve planted them so you don’t have to bother with confusing pruning instructions. Most people’s favorite plants are available in compact, no-prune varieties: hydrangea lovers can try Little Lime or Bobo dwarf-panicle hydrangeas or the tidy Cityline series of big-leaf hydrangea. Rose fans should take note of the low-growing Oso Easy series with its range of 10 vivid colors, all under 3’ high. Even butterfly bush, a shrub notorious for its giant, sprawling habit, is available in a compact 2’ height with the innovative Lo & Behold series.

The cheery gold of Chardonnay Pearls deutzia can brighten your yard.

4. Choose plants with high-quality, attractive foliage. These look great even when not in bloom, beautifying your landscape for months instead of just a few weeks. Colorful foliage, including the dark purple of Black Lace elderberry or the cheery gold of Chardonnay Pearls deutzia, and variegated foliage, such as My Monet weigela or Sugar Tip hibiscus, make engaging focal points from early spring through late fall. Mix them with such evergreens as Castle Spire holly and Soft Serve false cypress for year-round color.

5. Plant in masses of three, five or seven of the same kind of plant. This gives your landscape a cohesive, professionally designed appearance. Plus, weeds cannot grow if desirable plants are already taking up the space, eliminating that notoriously tiresome garden chore. Planting in groups of odd numbers is a designer’s secret for a bold statement that doesn’t feel too formal or fussy.

6. Mulch. A two- to three-inch-thick layer of shredded bark mulch not only gives your landscape a pleasing, finished look, it conserves water by reducing evaporation. It also keeps plant roots cool and shaded, allowing for healthy, vigorous growth that resists pests and diseases naturally.

7.  Don’t be afraid to re-place the plants that take too much of your time, or those that you don’t really like, with new, easy-to-grow shrubs. At www.ProvenWinnersShrubs.com, there are so many improved varieties available now that there is little reason to settle for anything else.

CTA inducted 14 new members into the CTA chapter of the National Honor Society on Wednesday, April 24. 12 existing members will be graduating in May. Social Studies teacher, Mr. Benjamin Watson is the faculty advisor for NHS. The entire membership list includes: Seniors – Austin Armstrong, Naomi Colburn, Esther Hubbard, Travis Johnson, Skyler Ingersoll, Sage Patchett, Grace VanEnk, Andre Winters, Jeremiah Wortz, Timothy Holmberg, Caitlin Marek, Ashley Marek; Juniors – Dani George, Maria Huizinga, Katie Tow, Michaela Smith, Alicia Beck, Justin Mead, Erin Munger; Sophomores – Emma Bishop, Matthew Wheaton, Hunter George, Dylan Yarrington, Grace Price, Hannah Hubbard, Jonathan Hoops, Rachelle Temple, Derek Winters, Kaitlyn Larsen, Olivia Wortz, Kaylynn Botruff, Brianna Bricker.

(Family Features) For Mother’s Day, celebrate the nurturing nature of mom with a specially painted flower pot that holds her favorite herbs or flowers.

The Chalkboard Herb Pot and Mommy’s Favorite Flower Pot projects from Jo-Ann Fabric and Craft Stores don’t require any special skills, so anyone can make a customized gift for mom, grandma, or any other special mom in their life.

Tips for Using Chalkboard Paint

Chalkboard paint comes in classic black, but also comes in other colors as well.

Make sure it’s completely dry before trying to write on it.

Some chalkboard paints require you to condition the paint with chalk before using it. Read label instructions carefully.

Tips for Decorating 

Using spray paint and hot glue guns may require adult supervision.

Give the kids creative control – it may not turn out perfectly neat, but it will be perfect for mom.

Not sure what to paint on the flower pot? Let the kids dip a hand or foot into the paint and put prints onto the pot. Or, cut fun shapes out of sponges or potatoes and let them stamp around the pot.

You can find more ideas, project guides and supplies at www.joann.com.

Chalkboard Herb Pot

No experience necessary

Crafting Time: 3 to 5 hours

Supplies and Tools:

1 Ceramo red clay flower pot

Saucer to match pot, if desired

Blackboard spray paint

White paint pen or chalk

Ribbon – width to match the size of the pot rim

Hot glue gun and glue sticks

Potting soil

Plant of your choice

Directions:

1. Wipe pot and saucer clean to remove all dust.
2. Spray pot and saucer with chalkboard spray paint – no need to paint the interior of the pot if using for planting.
3. Allow paint to fully dry – approximately 3 to 4 hours.
4. Attach ribbon around rim of pot using hot glue.
5. Fill the pot with a potting soil mix.
6. Transplant your favorite herbs or flowers into the pot.
7. Write the name of the herb or flower on the outside of the pot using paint pen for a permanent finish or chalk for changeable finish.

Mommy’s Favorite Flower Pot

Crafting Time: 3 to 5 hours

Skill Level: No experience necessary

Supplies and Tools:

1 Ceramo red clay flower pot

Gesso spray paint

Non-toxic poster paint

Small paintbrush

Spray fixative

Potting soil

Plant of your choice

Directions:

1. Wipe pot clean – remove all dust.
2. Spray pot with gesso spray paint – no need to paint the interior of the pot if using for planting.
3. Allow paint to fully dry – approximately 3 to 4 hours.
4. Paint the rim of the pot with the poster paint color of choice using paintbrush.
5. Allow rim to dry to the touch.
6. Decorate the body of the pot with poster paints.
7. Allow pot to fully dry.
8. Spray decorated area of the pot with a coat of fixative.
9. Fill the pot with a potting soil mix.
10. Transplant your favorite herbs or flowers into the pot.