by Dorothy C. Lee | Aug 24, 2018
Photo source: UF/IFAS Northwest District
Fish and shellfish are easy to prepare and swimming with nutritive value. Fish and shellfish have become an even more important part of the diet as people turn to more healthful eating. People are choosing fish and shellfish more frequently for several reasons. It is economical, versatile, high in nutritive value, quick and easy to prepare, and it tastes good.
When purchasing fish, look for bright, clear, bulging eyes; reddish or pink gills; tight, shiny scales; firm, elastic flesh that springs back when pressed; and a pleasant saltwater-like odor.
Fish and shellfish are best if cooked the day of purchase but can be stored no more than two days in the coldest part of the refrigerator, preferably on ice. Frozen fish and shellfish should be kept solidly frozen until ready to thaw. Frozen seafood will remain fresh for four to six months. Cook seafood immediately upon thawing. Do not thaw fish at room temperature or in warm water because it loses moisture and flavor. Never refreeze uncooked fish.
Most fish and shellfish can be cooked using a variety of methods. Fish and seafood can be broiled, grilled, deep-fried, poached, steamed, baked, pan-fried, and sautéed. Care must be taken not to overcook fish or seafood. Fish are done when the flesh, pierced at its thickest point with a fork, flakes easily, and turns from translucent to opaque. Proper cooking develops flavor, softens connective tissue, and makes protein easier to digest.
Many seafood aficionados prefer flavoring their dishes with small amounts of salt, pepper, and occasionally lemon. The delicate taste of seafood blends exceptionally well with a variety of herbs, spices, and seeds, as long as these seasonings are used sparingly.
The next time you are in the neighborhood of your local seafood market, stop in. Remember that fish and shellfish from the Gulf are nutritious, economical, quick and easy to prepare, and taste great. So, enjoy local fish and seafood today!
Sunshine Fillets
2 pounds red snapper fillets or other fish fillets, fresh or frozen
2 teaspoons grated orange peel
1 teaspoon salt
3 tablespoons butter or margarine, melted
Dash nutmeg
2 tablespoons orange juice
Dash pepper
Thaw frozen fillets. Cut fillets into 6 portions. Place fish in a single layer, skin side down, in a well-greased baking dish, 12 x 8 x 2 inches. Combine remaining ingredients. Pour sauce over fish. Bake in a moderate oven, 350°F, for 20 to 25 minutes or until fish flakes easily when tested with a fork. Makes 6 servings.
Shrimp Kabobs
1 pound frozen raw, peeled, cleaned shrimp
1/3 cup butter or margarine, melted
1 teaspoon salt
2 large green peppers, cut into 1-inch squares
Dash pepper
8 slices bacon, cut into sixths
3 cans (4 ounces each) button mushrooms, drained
Thaw frozen shrimp. Alternate shrimp, bacon, mushrooms, and green pepper on 48 skewers or round toothpicks, approximately 3 inches long. Place kabobs on a well-greased broiler pan. Combine remaining ingredients. Pour half of the sauce over kabobs. Broil about 4 inches from source of heat for 5 to 7 minutes. Turn carefully and baste with remaining sauce. Broil 5 to 7 minutes longer or until shrimp are pink and tender. Makes approximately 48 hors d’oeuvres.
by Marie Arick | Aug 23, 2018
Photo credit: Marie Arick
Many Americans are more aware of whole grain food consumption as part of a healthy meal plan. In fact, the International Food Information Council’s 2015 survey found that 67% of those surveyed reported reading product labels for whole grains when shopping for packaged foods.
So, what is a whole grain? A whole grain must contain the germ, the bran, and the endosperm in the same state as it was in the field prior to harvest. Generally, most associate fiber with whole grains. In contrast, a refined grain lacks the germ and the bran that contain the fiber, B vitamins, antioxidants, and minerals. Take whole wheat, for example – it contains the trace minerals iron, zinc, copper, and magnesium, antioxidants, folate, and the following B vitamins – niacin, thiamine, and riboflavin.
Why choose whole grains? The fiber content can help to maintain a healthy weight, as it bulks once consumed, and can make one feel fuller, hence consuming fewer calories. Additionally, the fiber can aid with constipation. Other benefits of eating a diet rich in whole grains include decreasing the risk of developing type 2 diabetes, heart disease, and some forms of cancer due to the nutritional content, namely the antioxidant properties.
How much is enough? Children ideally should consume two servings minimum and adults three servings minimum each day. It is ideal for at least half of the grains you consume to be whole grains. Look for the 100% Whole Grain stamp on labels while shopping. It is a now on over 12,000 products, including cereals, breads, chips, flour, pasta, and so much more, in 58 countries.
Understanding what whole grains are and why choosing them can aid with health and well-being is important. Challenge yourself to look for the whole grain stamp and increase your daily intake, for your health.
Resources
by Angela Hinkle | Aug 23, 2018
Healthy Pantry
Photo Source: Angela Hinkle
We eat to survive, right? Yes, but when you really think about it, we eat to thrive. Food is more than calories for energy. Food brings family and friends together. It provides comfort. It makes our bodies healthy and can protect us from diseases. The next time you give to a food pantry, think about what you can give to help those in need thrive, not just survive. So, how do you donate food to thrive?
A Balanced Diet
It’s important to eat from every food group every day. It’s important to give those in need the chance to eat every food group every day. This way, they get a variety of nutrients needed for healthy bodies. Choose healthier choices from each food group. See https://www.choosemyplate.gov/ for more information.
Fruits & Veggies: Half MyPlate
- Fruits and vegetables provide so many good vitamins, minerals, fiber, and water.
- All forms count – canned, frozen, fresh, dried, and juice.
- Canned fruit in 100% juice (Lite or heavy syrup equals a little or a lot of added sugar.)
- Juices that are 100% fruit or vegetables.
- Low- or no-sodium canned vegetables (Higher sodium intake tends to go hand-in-hand with higher blood pressure.)
- Try to stay away from high-fat, high-sodium, and high-sugar syrups and sauces.
- Packaged dried fruits and veggies are both popular now.
- The more fruits and vegetables, the better!
Whole Grains
- The whole edible part of the grain plant gives us fiber and loads of nutrients to keep us healthy. They even have special parts that help fight diseases.
- Look for the word whole at the beginning of the ingredient list.
- Help pantries stock whole grain crackers, hot and cold cereals, and tortillas. Donate whole grain pasta and brown rice.
Lean Proteins
- Protein helps build and repair tissue.
- Protein provides the building blocks of muscles, bones, skin, and blood.
- Go for lower-sodium and lower-fat choices. (Most of us over the age of two don’t need that extra fat.)
- Donate tuna, chicken, or salmon in water.
- Peanut butter is always popular.
- Try offering a variety of packaged seeds and nuts.
Dairy
- The calcium in dairy foods makes strong bones and teeth.
- Try low-fat versions of shelf-stable milk.
- Non-fat dry milk is great for sauces and casseroles as well as drinking. (If used for drinking, it tastes best to add the coldest water possible.)
- Low-fat yogurt and cheeses are a nice complement for pantries with refrigeration.
- For those who can’t have dairy, offer calcium-fortified soy or almond milk, cereal, or orange juice.
So don’t just think “feed them” when you donate, think “feed them well.” Donate beyond survive. Donate to thrive.
by Dorothy C. Lee | Jul 30, 2018
Instant Pot settings display. Photo source: Wendy Meredith
An Instant Pot Pressure Cooker is a small electronic multi-cooker appliance that can function as a pressure cooker, slow cooker, rice cooker, steamer, warmer, and more. It is often referred to as an Instant Pot. It is currently the hottest trend in home cooking.
An Instant Pot Cooker can prepare just about any type of food you can imagine. Poultry, beef, and pork recipes, soups, stews, bread, and even desserts.
Considering today’s fast paced lifestyle the Instant Pot is a time saving kitchen helper. Spend a few minutes preparing the recipe ingredients, program the Instant Pot and relax. The Instant Pot cooking method takes the stress out of long cooking times and of meal preparation.
Instant Pot cookers are available in a variety of sizes, styles, and functions. The function of an Instant Pot is based on the model purchased. Many brands are available. Basic functions present in most models consist of slow cooker, pressure canner, steamer, rice cooker, yogurt maker, egg cooker, sauté or browner, and warmer.
When purchasing a multi-cooker consider the usage and quantity of food to be prepared. A 3-quart cooker is just the right size for single servings. Family sizes are available as 6-quart (4-6 servings) or 8 -quart (6-8 servings).
The benefits of an Instant Pot cooker are numerous. No need for constant or frequent stirring, no worry about overcooking or burning, saves energy based on quick cooking times required for recipes and less small kitchen appliances needed for preparation.
Traditionally beef stew and less tender cuts of meat take hours of cooking to render tender. The Instant Pot Cooker dishes up these delicious dishes in under an hour.
Corned Beef Cabbage*
2 pounds corned beef
2 cups chicken broth
2 cups water
3 bay leaves
8 peppercorns
¼ cup apple cider vinegar
8 medium red or white potatoes
8 cups coarsely sliced cabbage
Place beef in cooker. Add stock, water, bay leaves, peppercorns, and vinegar in cooker. Cook for 90 on meat/stew setting. Remove corned beef. Add vegetables; cook on high pressure for 4-5 minutes.
*Follow directions listed on Instant Pot instruction manual for programming cooker.
Instant Pot cooking is easy, economical and quick.
Recipe adapted from Cooks’ Essentials.
by Angela Hinkle | Jul 11, 2018
The pickin’ is plentiful and life is good. Now is the time to take advantage of summer’s bounty. Summer produce is colorful and healthy. It tastes amazing. And right now, it’s everywhere!
Fruits and Veggies in Season
Buying summer produce now means you get fruits and vegetables that taste their best. See Panhandle Produce in Season for what’s in season in the Florida Panhandle. Because this is the easiest time to grow them, they also cost less than at other times of the year. You also may get to learn more about where your food comes from. This is a great time of year to buy local. Speaking of which…
Visit a U-Pick farm for fresh, local produce.
Photo source: Alex Hinkle
U-Pick Farms
When’s the last time you or your kids picked your own food? U-Pick farms are a great way for the whole family to enjoy the outdoors. (Hint: for max comfort and safety, go in the earliest/coolest part of the day.) Picking from a U-Pick helps you get delicious food at a good price. It also helps local businesses thrive. You can meet the local farmers in your area. You usually can get easy, tasty recipe ideas and you can even make new friends. (Working to pick your own food also can make you appreciate how hard it is to have the job of farmer.) To find the closest U-Pick farm in your area, contact your local UF/IFAS Extension Office.
Save Some for the Colder Months
Whether from a U-Pick, farmer’s market, or grocery store, sometimes you just can’t eat all that great produce right now. What to do? Canning or freezing are excellent options. For information on freezing vegetables, see UF IFAS Freezing Vegetables. For fruits like berries, rinse berries well and let them dry on paper towels. Place in plastic zippered bags and freeze. Then just take out the amount you need for blueberry muffins in January – Yum! Or if you live in the South, it’s easy to make cold smoothies in the blender any time of year.
Fresh-picked blueberries are perfect in smoothies and salads.
Photo source: Alex Hinkle
Half MyPlate
The USDA (United States Department of Agriculture) recommends half of your plate be fruits and veggies. Eating in this way gives your body the nutrients it needs to get healthy and stay healthy. Vitamins, minerals, water, and fiber are packed into summer produce. Eat a variety. Try produce in every color, texture, shape, and size. To pack a tasty, healthy wallop for your next meal, make a hot multi-veggie hash alongside a cold refreshing fruit salad. For more ideas on how to add more fruits and veggies into your day, go to Liven Up Your Meals with Fruits and Veggies.
Summer’s Bounty – get it now, enjoy it now!
by Heidi Copeland | Jul 11, 2018
Never eat wild mushrooms – many are poisonous.
Photo source: UF/IFAS Northwest District
Here, there, and everywhere!
With all the rain of late, there seems to be an interest in mycology. You know, the fruiting body of fungi called mushrooms! Edible mushrooms in particular.
It is not unusual; our subtropical summer weather tends to make some fungi flourish! Moreover, apparently, there is a bumper crop of fungi this year. Phone calls to the University of Florida IFAS Extension office about eating mushrooms has increased. Individuals have even brought mushrooms to the office, inquiring if they are of the edible variety.
Our reputation as Extension Agents certainly would be damaged if we did not adhere to a few rules… always read a label, use research-based information, and NEVER tell anyone that a mushroom is edible. It is not that there are not delicious wild mushrooms out there; a recent July 2017 publication of Microbiology Spectrum estimates millions of species. However, even the scientists do not agree, as only about 120,000 of them have been described so far. Not all are edible. Some fungi are poisonous to the point of being deadly.
Dr. Matthew Smith, Assistant Professor in the Department of Plant Pathology, knows a lot about mycology. In fact, he also is curator of the UF Fungal Herbarium (FLAS), managed by the UF Department of Plant Pathology at the Florida Museum of Natural History in Gainesville. The Fungal Herbarium is a valuable resource; its collections have many important aspects, including information about fungi that are deadly poisonous to humans and pets when consumed.
In addition, the UF Fungal Herbarium is participating in a National Science Foundation-funded project to digitize and database as many US macrofungi collections as possible. This project (The Macrofungi Collection Consortium) includes 34 institutions in 24 states. The project began in July 2012 and will aim to capture data for roughly 1.3 million fungal specimens. Persons interested in visiting the fungal herbarium should contact Dr. Matthew Smith, trufflesmith@ufl.edu.
With that said, there is enough scientific research out there to conclude mushroom identification is indeed difficult. Many mushrooms look similar, but are oh so different!
If you are truly interested in eating what you forage, MAKE time to study with experts! Mushrooms you plan to eat that are not identified correctly could send you to the emergency room … or worse. The toxicity of a mushroom varies by how much has been consumed. Poisoning symptoms range from stomachaches, drowsiness, and confusion to heart, liver, and kidney damage. The symptoms may occur soon after eating a mushroom or can be delayed for six to 24 hours.
Delayed symptoms are common. Seek help immediately if you think you may have eaten a poisonous mushroom, even if there are no obvious signs of toxicity. Call the Poison Center’s 24-hour emergency hotline at 1-800-222-1222. You will receive immediate, free, and confidential treatment advice from the poison experts.
And if you are determined to make foraging for food a recreational hobby or even want to learn more about what is in your Florida yard, Common Florida Mushrooms by Dr. James Kimbrough, Emeritus Faculty, University of Florida’s Institute of Food and Agricultural Sciences, identifies and describes 268 species of mushrooms found in the Sunshine State.
Most importantly, teach your children to NEVER eat any mushroom picked from the ground. It is indeed better to be SAFE than sorry!
