by Amy Mullins | Apr 26, 2018
photo credit: Amy Mullins, UF IFAS Leon County Extension
Have you ever imagined planting a small garden and growing vegetables for your family? It may seem like a difficult and daunting project, but I assure you the benefits of growing your own vegetables far outweigh the reservations and roadblocks that may have previously stood in your way. Among these benefits include increased physical activity, stress relief, better mental health, and better nutrition. Consuming a diet rich in produce can reduce overall calorie consumption and provide a variety of nutrients to minimize the risk of developing chronic diseases associated with overweight and obesity.
Growing your own vegetables and herbs in the best way to “eat locally”! The convenience of having what you need for fresh salads, soups, and sides right outside your door can enable you and your family to have a healthier diet. And did you know that when children are involved in the gardening process, they are actually more likely to increase their consumption of fruits and vegetables? Pull the kids off the couch and get whole family involved in garden planning, planting, maintaining, harvesting, and cooking.
Spring is the time to plant beans, cucumbers, eggplant, melons, okra, field peas, peppers, summer and winter squash, sweet potatoes, and tomatoes. Just think of all the possibilities for an abundance of healthy eating this summer!
Getting started is easy. Check out these UF IFAS resources to help get you on the right path to growing your own produce:
Edible Landscaping
Florida Vegetable Gardening Guide
Plant These Spring Herbs
Produce Pointers Recipes
by Dorothy C. Lee | Apr 24, 2018
Grill Out Safely This Summer
Perhaps it’s the gentle climate with temperatures conducive to outdoor cooking for much of the year. Or it might be that an outdoor get-together with family, friends, and good food is a great way to celebrate the summer. Whatever the reasons, outdoor cookery is firmly established as a tradition in the South.
Outdoor cookery has given rise to many unique and flavor-filled recipes for foods that can be prepared on even the simplest grill. If long days of summer have you longing to fire up the grill, the following tips, delicious recipes, and helpful grilling charts will help make your outdoor cooking experience easy, safe, and rewarding.
Grilling
Photo Credit: Dorothy Lee
Safety is an important consideration when operating a grill. Improper use can cause a fire or explosion. Keep the area around a lighted grill clear of combustible materials, and never use a grill in an enclosed area such as a sheltered patio or a garage. Avoid wearing loose-fitting clothing that may catch fire. The cooking grids should be cleaned after every cookout. The last thing you want to do is cause someone to become ill due to improper cleaning or unsafe food preparation practices.
Wash your hands with hot soapy water for at least 20 seconds before starting to prepare any foods and wash your hands again if you do anything else—change a diaper, pet an animal, or blow your nose, for example. Cover any cuts or sores on your hands with a bandage or use plastic gloves. If you sneeze or cough while preparing foods, cover your mouth and nose with a tissue and turn your face away, or cough into your sleeve. Always wash your hands afterwards.
Bacteria multiply rapidly at room temperature. Most food-borne illness-causing bacteria cannot grow well at temperatures below 40°F or above 140°F. Thaw foods in the refrigerator or in the microwave. Never leave foods out at room temperature.
Keep everything that touches food clean. Bacteria can hitch rides around your kitchen on all sorts of things—plates and cutting boards, dirty utensils, dish rags and sponges, unwashed hands.
Never chop fresh vegetables or salad ingredients on a cutting board that was used for raw meat without properly cleaning it first. If possible, keep a separate cutting board just for the preparation of raw meat, poultry, and fish.
Wash cutting boards thoroughly with hot soapy water, and then sanitize with a solution of household bleach and water.
The most popular meat for outdoor grilling is beef, particularly ground beef. If ground beef burgers are to be the feature of your next cookout select freshly ground meat that has fat content of about 15%. Form the meat into loose patties. Cook hamburger patties to an internal temperature of 160°F.
Keep raw meat, poultry, fish, and their juices from coming into contact with other foods during preparation, especially foods that will not be cooked. Wash all utensils and your hands with hot soapy water after contact with raw meat.
Marinate meat, poultry and seafood in the refrigerator in a covered, non-metal container. Throw away any leftover marinade.
Grill food to a safe internal temperature. Use a meat thermometer to assure correct doneness of the food being grilled.
Safe minimum internal temperatures:
- Poultry (whole, ground, and breasts): 165°F
- Hamburgers, beef: 160°F
- Beef, veal, and lamb (steaks, roasts & chops):
- Medium rare: 145°F
- Medium: 160°F.
Hold meat at 140°F until served. Use a clean platter for transferring cooked meat from grill to serving table.
Summer is the time for getting together with friends and family and cooking outdoors. Make your outdoor grilling experience safe and enjoyable.
Safe Food Handling Fact Sheet, USDA, Food Safety and Inspection Series, https://www.foodsafety.gov/
When we think of foods to prepare outdoors we almost immediately think meat. However, grilled vegetables and grilled fruits make a delicious accompaniment to grilled meats.
Corn on the Cob Kabob
- 2 medium red onions, cut into 8 wedges each
- 4 fresh ears sweet corn, husked, silks removed, and cut crosswise into 4 pieces each
- Nonstick cooking spray
- ¼ cup butter, melted
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- ¼ teaspoon dried oregano, crushed
On each of eight 12-inch wooden skewers, alternately thread 2 onion wedges and 2 pieces of corn, leaving about ¼ inch between each vegetable. Lightly coat vegetables with nonstick spray.
For a charcoal grill, grill kabobs on the rack of an uncovered grill directly over medium coals for 15 to 18 minutes or until vegetables are tender and brown, turning occasionally to brown evenly. (For a gas grill, preheat grill. Reduce heat to medium. Place kabobs on grill rack over heat. Cover, grill as above.)
In a small bowl, combine butter, garlic powder, onion powder and oregano. Brush over vegetables. Makes 4 servings.
Cinnamon-Grilled Peaches
- 4 large ripe freestone peaches
- Eight 3-inch cinnamon sticks
- 8 fresh mint leaves
- 4 tablespoons unsalted butter
- ¼ cup firmly packed brown sugar
- ¼ cup dark rum
- ½ teaspoon ground cinnamon
- Pinch salt
- Peach or vanilla ice cream, for serving
Rinse the peaches and blot them dry with paper towels. Cut each peach in half and discard the pit. Then, cut each peach into quarters. Using a pointed chopstick or metal skewer, make a starter hole in the center of each peach quarter, working from the pit side to the skin side. Skewer 2 peach quarters on each cinnamon stick, placing a mint left between the 2 quarters.
Combine the butter, brown sugar, rum, cinnamon, and salt in a saucepan and bring to a boil over high heat. Let the glaze boil until thick and syrupy, about 5 minutes.
Prepare and preheat the grill to high. Brush and oil the grate. Next, place the skewered peaches on the hot grate and grill until nicely browned, 3 to 4 minutes per side, basting with the rum and butter glaze. Spoon any remaining glaze over the grilled peaches and serve at once. Peach or vanilla ice cream make a great accompaniment.
by Kendra Hughson | Apr 10, 2018
Save money and the environment by reducing the amount of food thrown in the trash. Credit: Kendra Zamojski
A hot topic in kitchens and restaurants these days is food waste. Chefs, restaurant managers, and even consumers are looking for ways to save money and the environment by reducing the amount of food tossed in the trash.
The United States Department of Agriculture estimates about 31% of food is lost at the retail and consumer level. Much of this food loss ends up in the landfill. The USDA is challenging consumers to reduce, recover and recycle their food waste.
The Basic Level:
If you know your family is tossing a lot of food in the trash and you want some easy ways to reduce the waste, try these:
- Plan your meals using foods you already have on hand and choosing foods you know you will use before they go bad. Substitute ingredients to include food you already have in the pantry or refrigerator.
- Create grocery lists using your family meal plan and checking for foods you already have on hand.
- Plan to use or freeze leftovers for dinners or lunches throughout the week.
- Watch what is being tossed and reduce your purchase of these items.
The Intermediate Level:
If your family is already good at the basic level and you want to take food waste reduction to the next level, try these steps:
- Make food purchases with packaging in mind. Choose items with minimal packaging.
- Store foods properly, with food safety in mind. Use food storage guides to properly store food items safely.
- Freeze what you can’t use in time. Follow these guides for freezing vegetables and freezing prepared foods:
- Use edible parts that you don’t usually eat when it’s safe. For example, save broccoli stalks and stems or potato peels for use in soups and casseroles.
Food Recovery Level:
If your family is ready to divert food from the landfill, try these steps:
- Compost your food waste. Contact your local Extension office for more information. Check out this resource on composting.
- Donate unused, unspoiled food.
Next time you throw food in the trash, take a minute to think about taking the challenge to reduce food waste. A few easy steps can help save your family money and the environment for future generations to enjoy.
Kendra Zamojski is a Regional Specialized Agent in Family and Consumer Sciences with the University of Florida/IFAS Extension. For more information, contact Kendra at hughson@ufl.edu.
by Heidi Copeland | Mar 2, 2018
Photo credit: NW Extension District
Sustainability!
According to the Environmental Protection Agency (EPA), the term sustainability has emerged because of significant concerns about the unintended social, environmental, and economic consequences of our world’s rapid growth. Sustainability is based on the simple principle: Everything we need for our survival and well-being depends, either directly or indirectly, on our natural environment. Therefore, sustainability creates and maintains the conditions under which humans and nature can exist in harmony, fulfilling the social, economic, and other requirements of present and future generations.
WHEW! A mouthful, to be sure. Nevertheless, issues of sustainability are often overlooked on the individual level.
Did you know that during the United States’ (US) participation in World War I (from 1917 – 1918), the US had a US Food Administration (USFA) agency? This agency was responsible for food distribution to the US Army overseas and the Allies’ food reserves. This agency also organized a campaign to encourage Americans to support this effort through individual food conservation messages, media campaigns, and food education programs.
Now, 100 years later, this food conservation effort is still applicable.
Everyone can do his or her part in combating waste of all kinds. According to the USDA, reducing consumer-level loss is an important step toward reducing food waste in the United States. USDA estimates that almost 30 percent of the available U.S. food supply was lost from human consumption at the retail and consumer levels.
Every one of us can promote practices to strengthen our natural environment and quality of life. Even the EPA has some suggestions for reducing personal food waste:
- Shop your refrigerator first! Cook or eat what you already have at home before buying more.
- Plan your menu before you go shopping and buy only those things on your menu.
- Buy only what you realistically need and will use. Buying in bulk only saves money if you are able to use the food before it spoils.
- Be creative! If safe and healthy, use the edible parts of food that you normally do not eat. For example, stale bread can be used to make croutons and beet tops can be sautéed for a delicious side dish.
- Freeze, preserve, or can surplus fruits and vegetables – especially abundant seasonal produce.
- At restaurants, order only what you can finish by asking about portion sizes and be aware of side dishes included with entrees. Take home the leftovers and keep them for your next meal.
- At all-you-can-eat buffets, take only what you can eat.
Reducing food waste – a simple action of sustainability. Let’s give it a try! And pay homage to this 100-year-old sustainability campaign that can resonate for the next century.
For more information, visit https://www.usda.gov/oce/foodwaste/resources/consumers.htm and
http://edis.ifas.ufl.edu/fy1134
by Melanie Taylor | Feb 26, 2018
Based on information provided by the American Frozen Food Institute, on average, 40% of all food in the United States goes uneaten and wasted, which is an annual loss of $165 million. Fresh fruit and vegetable waste makes up nearly one-third of this number. With these discouraging numbers and financial losses, how can the frozen food industry help to solve this problem? Frozen food and beverage companies work hard to create the safest and best freezing techniques to keep food safe by preventing microorganisms from growing and by slowing down the enzyme activity that causes food to spoil. Modern freezing techniques have been designed to preserve food at its peak freshness and nutrient content. Frozen food makers continue to work with the U.S. Department of Agriculture (USDA) and the U.S. Food and Drug Administration (FDA) to keep America’s food supply the safest in the world.
Freezing means less wasted food and easier access to well-balanced, portion-controlled nutritious foods during every season and in every community. Many times, frozen foods cost less per serving, but most importantly, they have a longer shelf life than fresh or refrigerated foods.
How do frozen foods play such an integral part in the well-balanced, nutritious diets of Americans? The frozen food aisle offers a large variety of vegetables, fruits, and other prepared foods at reasonable prices year ’round. Freezing reduces the need for additives and preservatives. Frozen foods also provide nutritious options that fit into all of the food groups suggested by Choose MyPlate.gov (fruits, vegetables, whole grains, protein, and dairy). They also are a sensible choice when trying to control calories and fat, sugar, saturated fat, and sodium intake. In addition, unused products can be placed back in the freezer for later use.
If you have concerns about frozen foods, it’s time to rethink them. Let’s BUST those crazy frozen food myths swirling around out there!!!
FROZEN FOOD MYTHS VS. FACTS
MYTH: FROZEN FRUITS AND VEGGIES AREN’T AS NUTRITIOUS AS FRESH
FACT: Recent studies found there is no difference in nutrition between frozen and fresh produce.
MYTH: FROZEN FOODS ARE READY TO EAT
FACT: Frozen foods are ready to cook, not ready to eat. As their name suggests, ready-to-cook foods must be cooked or baked according to package instructions.
MYTH: FROZEN MEALS DON’T USE REAL INGREDIENTS
FACT: The freezer aisles of your supermarket are filled with meals made with the highest quality ingredients and prepared the way you would prepare them (if you had the time).
MYTH: FROZEN MEALS AREN’T ENVIRONMENTALLY FRIENDLY
FACT: Actually, frozen foods minimize the amount of spoiled food we throw away because they are already portioned out, so we can take what we need and save the rest.
MYTH: FROZEN MEALS ARE MORE EXPENSIVE THAN RESTAURANT TAKE-OUT MEALS
FACT: Restaurant-inspired entrees like seafood scampi, sesame chicken, and Monterey chicken cost under $4 each. You do the math.
MYTH: FROZEN MEALS ARE NOT A GOOD CHOICE FOR HEALTH-CONSCIOUS CONSUMERS
FACT: “Better-for-you” options are available in the frozen food aisle to make it easier for consumers to control intake of calories, fat, saturated fat, and sodium.
For more information on the frozen food and beverage industry, please visit www.affi.org.
For more information on incorporating frozen foods into your healthy lifestyle, please visit: http://edis.ifas.ufl.edu/fs186.
by Ginny Hinton | Feb 20, 2018
When there’s a chill in the air, nothing sounds better than a hot cup of coffee or tea. But what are the health benefits and risks of these popular beverages? The answer may be much easier to swallow than you think.
Coffee
Americans consume over 400 billion cups of coffee every year. The drink has been blamed for everything from increased heart rate to insomnia – and those may be valid complaints, especially for heavy coffee drinkers. Recent studies give a brighter picture for those who drink a moderate amount. Black coffee has no calories or fat. The caffeine in coffee enhances mood and performance by blocking neurotransmitters that slow brain activity and by affecting other neurotransmitters (i.e. serotonin) that affect mood. In fact, 14 studies with healthy, rested subjects showed improved alertness, short-term recall and reaction time. In addition, coffee contains healthful antioxidants which may lower the risk of stroke and of heart disease in females. Moderate daily intake also helps keep the body hydrated. So, how much is too much? Because caffeine amounts vary among coffees, a maximum of 1/3 to 4 cups per day is recommended, depending on your java of choice.
Tea
On any given day, over 158 million Americans drink tea. There are three main varieties: black, green and oolong, and benefits depend on the type of tea. All tea is full of antioxidants, and the strongest evidence for health benefits is on the side of heart health. Black tea may protect against Type 2 Diabetes and there is some evidence for lowered heart attack and stroke risk. Green tea is a traditional Chinese remedy for headache and depression. It may also help with heart health by lowering cholesterol. Unfortunately, there is no direct evidence for tea being helpful with weight loss. Since typical caffeine levels for tea are less than half that of coffee (20-90 mg compared to 50-120 mg), the recommended maximum range of intake is 1 to 8 cups per day.
That’s the scoop! Enjoy your coffee and tea in moderation, limit added cream or sugar, and you’ll be treating your body well.
References:
Soong, J. (2011). What Counts as Water? Stay Hydrated and Healthy. http://www.webmd.com/parenting/features/healthy-beverages
Caruso, L., Shelnutt, K., Kauwell, G. (August 2014). Hydration Myths. http://edis.ifas.ufl.edu/fy1409.
Ruxton, C. (February 2008). The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin. 33(1): 15-25 http://onlinelibrary.wiley.com/doi/10.1111/j.1467-3010.2007.00665.x/full
Cochran, N. (January 2017). The Health Benefits of Tea. http://www.eatright.org/resource/health/wellness/preventing-illness/the-health-benefits-of-tea