by Dorothy C. Lee | Oct 23, 2019
Pumpkins have been grown in the Americas for thousands of years. They are indigenous to the western hemisphere and were unknown in Europe before the time of Columbus. There was probably some kind of pumpkin served at the first Thanksgiving Feast.
Pumpkins, gourds, and other varieties of squash are members of the family Cucurbitaceae.
Pumpkin King of Pies
Photo Source: Esther Mudge
Baking with pumpkins during the holiday season has become a popular tradition. Pumpkin pie is king of the holiday pies.
Freshly baked pumpkin dishes are a delicious delight. It may surprise you that pumpkin is classified as a fruit, not a vegetable. Pumpkin is an excellent source of many nutrients. Pumpkin is rich in minerals like phosphorus, calcium, and iron. The pumpkin is also rich in carbohydrates. It contains vitamin A as well.
Small to medium size pumpkins are best for baking and cooking because they have a finer textured flesh than large pumpkins. Look for heavy pumpkins, and ones that do not have a hollow sound when you thump on them.
To use fresh pumpkin rather than canned pumpkin, scoop out the seeds and cut into small even pieces. The pumpkin can be peeled before or after cooking. Boil the pumpkin until tender and then mash it and use to prepare a variety of pumpkin dishes.
I like to cut the pumpkin in half, place the cut side down on a glass plate, and microwave on high for 20-25 minutes, depending on the pumpkin’s size, until tender. Then I remove the skin and beat the pumpkin in a mixer until smooth (strings will remain on the mixer blades). It’s now ready to use in any recipe.
One cup of raw pumpkin yields about ¾ to one cup of cooked, pureed pumpkin. It takes about 1 ½ to 2 cups of cooked pumpkin for a well-filled 9-inch pie.
When you carve that jack-o-lantern, don’t throw away the seeds. Roasted pumpkin seeds make a delicious, nutritious snack anytime and can be easily prepared in the microwave. See recipe below.
Pumpkin pie usually comes to mind first when the fall pie season arrives. However, pumpkin lends itself to a variety of bread, cookies, pancakes, muffins, butters, and a variety of other sweet treats. Happy Fall!!
ROASTED PUMPKIN SEEDS (in the microwave)
- 1 cup pumpkin seeds
- 1 tablespoon butter
- ¼ teaspoon seasoned salt
- Remove any fiber clinging to pumpkin seeds.
- Wash and drain well.
- Spread seeds in a single layer to dry, stirring occasionally.
- Line a 9-inch pie plate with two layers of paper towels. Sprinkle seeds on the towels.
- Microwave on HIGH 13 -14 minutes or until seeds are dry but still white, stirring every 5 minutes. Let stand 5 minutes.
- Place butter in a 2-cup measure and microwave until melted. Add seeds and salt; stir and coat.
- Serve as a snack.
FRESH PUMPKIN PIE
INGREDIENTS
FILLING:
- ¾ cup packed brown sugar
- 1 ¾ teaspoons pumpkin pie spice
- ¼ teaspoon salt
- 1 (12-ounce) can evaporated low-fat milk
- 2 eggs
- 1 ½ cup of fresh pumpkin (cooked and drained)
CRUST:
- Frozen 9-inch-deep pie crust
TOPPING:
- ¼ cup whipping cream
- 2 teaspoons powdered sugar
PREPARATION:
Place the oven rack to its lowest position. Preheat oven to 425ºF. Prepare fresh pumpkin as directed above. Be sure to drain the pumpkin after cooking. Now you are ready to use the pumpkin in recipes. To prepare filling, combine first 6 ingredients in a large bowl, stirring with a whisk. Add pumpkin and stir with a whisk until smooth. Pour pumpkin mixture into the crust. Place pie plate on a baking sheet. Place baking sheet on lowest oven rack. Bake at 425ºF for 10 minutes. Reduce oven temperature to 350ºF (do not remove pie from oven); bake an additional 50 minutes or until almost set. Cool completely on wire rack. To prepare topping, beat cream with a mixer at high speed until stiff peaks form. Add the powdered sugar and beat until blended. Serve with pie. Yield 1 Pie, about 6 -8 pieces.
by Angela Hinkle | Oct 22, 2019
Delicious, nutritious, and super helpful for today’s needs, peanut butter is a great addition to your shopping cart. But it’s more than just a tasty and healthy food that also helps those in need (more on that below). Pound for pound, peanut butter saves.
Nutty for Peanut Butter
Photo Source: Angela Hinkle
Compared to a pound of ground beef, a pound of peanut butter saves:
- Money at the grocery store. A pound of peanut butter currently comes in at around $2.50. A pound of ground beef will run you around $3.82.
- Time. It takes about 2-3 minutes to make a peanut butter and jelly sandwich. A burger at home will take you anywhere from about 8-15 minutes to prepare.
- Environmental costs. If you make a peanut butter and jelly sandwich for lunch instead of a hamburger, you can save 2.5 pounds of carbon dioxide, 133 gallons of water, and 24 square feet of crop land.
- Saturated fat. That’s the kind that tends to clog up arteries and cause health problems. Eating the PB&J gives you about 3 grams. You consume about 10 grams of saturated fat in a 90% lean quarter pound hamburger.
- Utilities. No gas, coals, or electricity is required to cook or safely store peanut butter.
- Hunger. Families in hardship situations often need help from food pantries. The most requested item from these pantries is – yes, you guessed it – peanut butter. It is shelf stable so you don’t have to worry about keeping it cold or heating it up. People like it. And it is a healthy plant-based food with fiber and oleic acid – a healthier monounsaturated fat.
Maybe you’re like me – you like a really good, juicy all-beef burger. Every once in a while, sure. But pound for pound, peanut butter really can save the day.
Here’s how you can help with the local hunger part:
- Buy peanut butter. Look for BOGOS (Buy One Get One Free Sales). Keep one for yourself. Then…
- Now through November 27, donate unopened jars of peanut butter for the Peanut Butter Challenge. Check with your Florida Panhandle UF/IFAS Extension Office for collection sites.
- All collected peanut butter will be given to local food pantries to assist hungry families in need.
So save, save, save with peanut butter. And help save a family from hunger.
Check out 2019 Peanut Butter Challenge for additional information.
Resources: https://foodtank.com/news/2013/12/why-meat-eats-resources/ and https://www.farmprogress.com/peanut/peanut-s-environmental-footprint-stretches-beyond-farm
by Kendra Hughson | Oct 21, 2019
Most foods freeze well. Pancakes are easy to make ahead and freeze for later use. Photo Credit: Kendra Zamojski
You get home after a busy day and now it’s time to figure out what to make for dinner. You open the pantry and the refrigerator in a search for something to make for dinner. Maybe you can’t find the right ingredients or you don’t feel like cooking, so you pick up the phone to order delivery. A little planning ahead, could help you save money and make healthier choices.
Meals that you can make ahead and freeze are great to have on hand for use on busy days. According to the USDA, most foods can be frozen. Canned foods and shell eggs should not be frozen. This is because liquid expands when frozen and can cause shelled eggs and metal cans or glass jars to crack or break. Instead, remove canned foods from metal cans before freezing. To freeze eggs, beat together yolk and whites for better quality; egg whites can be frozen separately. Some foods don’t freeze well like mayonnaise, cream sauces, and lettuce. These exceptions aside, make ahead meals are easy to freeze and convenient to have on hand.
Cooking ahead doesn’t need to be complicated. Start freezing leftovers for later use or try doubling recipes when you are already cooking. Soups, stews, chili, casseroles, sloppy joes, and taco filling are easy recipes to experiment with batch cooking. Freeze in airtight plastic or glass containers or freezer safe bags or packaging. If you freeze foods in glass or plastic containers, leave 1-2 inches of head space between the food and the lid to allow room for expansion. Use labels to identify the frozen products, including the date and any cooking instructions. Store food in the quantities that you want to use for later. For example, whole casseroles can be reheated for family meals or soups and stews can be stored in single-serving quantities for quick and easy lunches. Freeze quickly for the best quality and to reduce freezer burn.
When it’s time to thaw, plan ahead. Do not thaw foods on the counter. Cook frozen foods immediately after thawing. Use one of the following recommended methods:
- Refrigerator: Small quantities can thaw in the refrigerator overnight. Larger quantities may take a day or two.
- Water method: Place in a sealed, leak-proof plastic bag and submerge in cold water. Change the water every 30 minutes, until thawed.
- Microwave defrosting: Defrosting in the microwave can cause some parts of the food to start cooking. Be sure to cook foods immediately after thawing.
- Cooking from a frozen state: Casseroles and other prepared foods can be cooked from a frozen state. Plan for extra cooking time by adding 15 to 30 minutes to the cooking time. Use a food thermometer to be sure it reaches an internal temperature of 165 degrees. Never place a frozen dish in a hot, pre-heated oven.This could cause the dish to crack or break.
If you enjoy experimenting with batch cooking, there are a lot of great resources for make ahead recipes and weekly meal plans. For more information, contact your local UF/IFAS Extension office: http://sfyl.ifas.ufl.edu/find-your-local-office/
Sources:
Freezing and Food Safety: https://www.fsis.usda.gov/wps/wcm/connect/cce745c9-0fc9-4ce6-a50c-84363e5b5a48/Freezing_and_Food_Safety.pdf?MOD=AJPERES
Make Ahead Freezer Meals to the Rescue: https://extension.psu.edu/make-ahead-freezer-meals-to-the-rescue
Freezing Food for Multiple Meals: https://www.ksre.k-state.edu/humannutrition/nutrition-topics/eatingwell-budget/makeaheadmeals.html
by Laurie Osgood | Oct 11, 2019
Meatless Burger Alternatives
If you have been watching television lately, you may have seen commercials for meatless burgers that are making a splash. Many restaurants including Burger King and Red Robin are now offering this alternative meat source on their menus. https://www.bk.com/menu-item/impossible-whopper, https://www.redrobin.com/burgers/impossible-burger.html,
Beyond Beef™ and Impossible Burgers™ are two of the meat alternatives created by The Beyond Meat ™ https://www.beyondmeat.com/products/ and The Impossible Foods https://impossiblefoods.com/ companies. The Beyond Burger™ and Impossible Burger™ are similar in ingredients, color and texture, and they actually taste like…meat!
According to Emily Gelsomin, in the August 19th edition of Harvard Health Publishing, “Plant-based burgers are not a novel concept. But new products designed to taste like meat are now being marketed to vegetarians and meat-eaters alike”. Gelsomin suggests that meatless burgers are a good source of protein, vitamins, and minerals.
But What Are They?
Keep in mind that meatless burgers are created in a lab, not in a pasture. Meatless burgers look, sizzle, and even “bleed” like a regular hamburger. But they contain no animal protein and are a completely plant-based patty. This plant-based protein is a blend of potato and soy proteins. Meatless burger alternatives get their red color and “bleeding” effect from beet juice. Meatless burgers sizzle while being cooked because of sunflower and coconut oils, the meatless burger’s fat sources. To hold everything together, meatless burgers contain methylcellulose, a bulk-forming fiber source.
Are Meatless Burgers Safe?
Yes, meatless burgers are safe to eat, unless you are allergic to soy, coconut or sunflower.
The Good News:
Meatless burgers contain less sodium, cholesterol and fat than traditional beef or ground turkey patties do. Meatless burgers contain 2-3 grams of fiber per serving, whereas traditional hamburger patties contain no fiber.
The Bad News:
Just because they are a plant-based alternative to meat, doesn’t mean that they are healthier for you. The calories found in a meatless burger are similar to a traditional beef patty and meatless burgers are heavily processed and high in saturated fat.
How Do These Meatless Burger Alternatives Compare Nutritionally to Ground Beef and Ground Turkey Patties?
Source: Harvard Health Blog. Impossible and Beyond: How healthy are these meatless burgers? August 15, 2019.
The Bottom Line:
Meatless burgers such as The Impossible Burger™ and Beyond Burger™ are unique alternatives, although nutritionally not that different from a traditional hamburger patty. However, due to its popularity, companies such as Impossible Foods and Beyond Meat have struggled to keep up with the demand.
Contact your local Family & Consumer Sciences Extension Agent to learn more about meatless alternatives.
Sources
https://www.health.harvard.edu/blog/impossible-and-beyond-how-healthy-are-these-meatless-burgers-2019081517448
Shopping for Health, Vegetarian Diets https://edis.ifas.ufl.edu/pdffiles/FS/FS16700.pdf
by Stephanie Herzog | Oct 11, 2019
Have you ever been bullied or know someone who has been bullied? I know I have. October is National Bullying Prevention Month. Each October since 2006, there has been a national effort to raise awareness about bullying and provide education and resources to try to prevent it. According to data from 2017, about 20% of youth ages 12-18 experienced bullying at school and nearly 30% reported cyberbullying during their lifetime. That is a lot of our country’s youth!
What Exactly is Bullying?
Bullying is unwanted aggressive behavior. Bullying must have a real or perceived power imbalance between the bully and the victim, where the bully uses their power to control or hurt their victim. The bullying behavior needs to be repeated over time, or at least have the potential to repeat over time.
There are three categories of bullying:
- Verbal bullying includes teasing, taunting, threats, or name-calling
- Social or relational bullying includes ignoring someone on purpose, ostracizing, spreading rumors, or embarrassing someone
- Physical bullying includes damaging belongings or harming another’s body such as spitting, hitting, pushing, rude gestures, or tripping
The constant and easy access of cell phones, social media, and the internet has increased the real dangers of cyberbullying. (Photo source: UF/IFAS)
Cyberbullying
Technology has changed the ways of bullying. Bullying is no longer only ‘picking on’ someone, making fun of them, calling them names, or ignoring them at school. The constant and easy access of cell phones, social media, and the internet has truly expanded bullying to an unthinkable, unending scale. There are many ways to bully someone online, including:
- Verbal attacks, mean messages, or rumors on social media accounts, online games such as Fortnite, or through email or text
- Releasing embarrassing or inappropriate pictures, GIFs, or videos online or through text (e.g. sexting)
- Creating fake profiles or hacking into someone’s account online in order to hurt that person
Perhaps one of the most dangerous things about cyberbullying is once something is posted online and is circulated, it’s very hard to permanently remove. This oftentimes makes escape from the bullying unusually difficult or even seemingly impossible. It’s so important to keep up with ways technology is advancing in order to protect ourselves from things like cyberbullying.
Effects of Bullying
The negative psychological effects of bullying are very real – for the bully, the victim, and those who may witness it.
For the bully, they have a greater risk of using substances, engaging in risky or violent behavior, being abusive in future relationships, committing crimes, and developing other external behavior problems.
Effects of bullying include low self-esteem, fear, loneliness, heartache, and potential physical illness. These effects put a widespread toll on the mental, physical, and social health of the victims and also those who witness bullying. The increased risk of using addictive and illegal substances, anxiety, depression, eating disorders or even becoming suicidal are to be taken seriously and should be treated appropriately. Seek out mental health professionals or physicians and consult with them on the best combination of treatment. These effects can last days, months, years, or even lifetimes depending on the person and the circumstance.
The Story of Amanda Todd
The story of Amanda Todd is an unfortunate real example of cyberbullying and how unforgiving and never-ending it can be. Amanda ultimately committed suicide to get away from it; she was only 15 years old. Her YouTube video, published in 2012 a month before she committed suicide, has 13.5 million views to date. To better understand the reality of bullying, please consider watching it or sharing it. However, viewer discretion is advised.
Bullying, harassment, discrimination, or any other type of negative, cruel, or harmful behavior is never okay or acceptable in any way. If you have been a witness of bullying or a bully, stand up to stop it! If you have been bullied or know someone who has, please seek help from caring professionals, family, or friends. Go-to resources are found below.
Additional Resources
Stop Bullying Now Hotline: 1-800-273-8255
- Available 24/7, managed by the U.S. Department of Health and Human Services
National Suicide Prevention Lifeline: 1-800-273-8255
- Available 24/7, there is an online chat option available here
The Trevor Project: 1-866-488-7386
- Available 24/7, suicide prevention help specifically for the LGBTQ+ community
- Texting and chat options are available here
National Eating Disorders Association: 1-800-931-2237
- Mon-Thu 9am-9pm, Fri 9am-5pm
The Cybersmile Foundation
STOMP Out Bullying
Stopbullying.gov
Sources
National Center for Educational Statistics, Indicators of School Crime and Safety Indicator 10: Bullying at School and Electronic Bullying, April 2019.
Cyberbullying Research Center
The Amanda Todd Legacy
by Heidi Copeland | Sep 13, 2019
The American chestnut tree, (Genus: Castanea dentata, Species: C. sativa, Family: Fagaceae) is a large monoecious deciduous tree. This big, beautiful tree provides green shade in the summer, a stunning array of fall foliage and a spinney cupule (bur) that holds and protects the chestnut during its growth and maturation. As its leaves begin to fall, so does the bur whereupon it splits and releases the chestnut. The American chestnut is important for both food and forage. This was of course until the American chestnut tree was devastated by chestnut blight-a fungal disease (Cryphonectria parasitica)) where upon it has been estimated that between 3 and 4 billion American chestnut trees were destroyed in the first half of the 20th century.
American/Chinese Chestnut
Photo Source UF/IFAS
However, through scientific research it has been discovered that the Chinese chestnut tree (Castanea mollissima) is recognized as being highly blight resistant (but not immune). Many places in the United States have replanted the American chestnut tree with the Chinese chestnut and its cultivars. In fact, there are several chestnut orchards.
The chestnut is classified as a nut.
Chestnut Tree
Photo Source: Vern Wilkins, Indiana University, Bugwood.org
However, it differs from most nuts, as it is low in lipid (fat) content – approximately three percent. Nonetheless, the chestnut is nutritious; it contains carbohydrates, proteins and is rich in vitamins and minerals. The mature chestnut (nut pulp) is more than 50 percent water thus special care must be taken to extend its storage so that it does not spoil.
Local, fresh chestnuts are generally only available in the fall. A good chestnut is fairly large, firm to the touch and feels dense. The USDA does not have any standards for grades of chestnuts although sometimes size standards are based on the number of nuts per pound.
According to the American Chestnut Foundation® if fresh chestnuts are to be stored for eating, store them in a paper grocery bag for up to two months. Leaving fresh chestnuts at room temperature for a few days helps their starches convert to sugar. For longer storage, put chestnuts in the freezer and use immediately after thawing or they will become mushy.
Chestnuts can be eaten in a variety of forms –
- Fresh – dry roasted or boiled
- Frozen
- Dried
- Canned
- Pureed
- Ground into flour (obtained by grinding dried and peeled chestnuts)
Three chestnuts inside the open but of the American Chestnut tree.
Photo Source: USDA Forest Service Southern Research Station, Bugwood.org
Cooking methods for chestnuts vary widely too. Customarily though, chestnuts are Dry-Roasted in the oven, over hot embers, on top of the stove in a skillet, or even in the microwave. Once peeled, the chestnut can be pureed, added to soups, stews, stuffing’s, and vegetable dishes or even turned into a decadent dessert.
- Heat a skillet on top of the stove or preheat the oven to 425° F
- Rinse the chestnuts in cold water. (this removes any bird droppings etc….)
- Using a sharp knife, score the flat side of each chestnut nut with “X”. (The chestnut is FULL of moisture, the “X” keeps it from exploding.)
- Using a roasting pan or skillet place the chestnuts in the oven, over an open fire, or on top of the stove.
- Dry roast, stirring every five minutes until the shells begin to split open. (At this point the shells are brittle and have curled back some at the X.)
- Remove from the heat when the insides feel soft. (This will depend on the nut but usually about 15 – 20 minutes.)
- Peel the shells off the chestnuts and enjoy warm or cold.
The internet contains a wealth of chestnut recipes. One I particularly enjoy is Chestnut Hummus. Instead of using your favorite bean, prepare a pound of chestnuts by either boiling or dry roasting.
When cool enough to handle toss all of the traditional hummus ingredients into a food processor and process until smooth. Serve in your favorite bowl drizzled with a bit of extra oil and favorite accoutrements.
Chestnut Hummus
1 pound prepared chestnuts
1 whole lemon, juiced
¼ cup tahini or 1/4 cup sesame oil
1-teaspoon cumin, whole or ground (or your favorite seasoning! – have you tried harissa?)
¼-cup oil
½ cup hot water, more if necessary to make a good spreading consistency
Salt to taste
Serve with your favorite accompaniments. (crackers, fresh sliced vegetables etc.)
Bon Appetite!
