by Angela Hinkle | Nov 23, 2020
Dining out with family was the thing to do when we were so busy doing so much outside the home. Now that we’re spending more time at home together, dining in is in again. You can start or continue the “in” thing by taking the pledge to dine-in healthy with your family this December 3rd. Why take this kind of pledge? Keep reading.
FCS Dine In Day
Making and keeping a promise has an upside
Keeping the commitment you made to eat healthy with your family means you get to reap the rewards of actually providing a healthy meal for your family. Additionally, keeping this promise can boost your self-confidence and self-esteem because you know you’re making strides to take care of yourself and your family.
Become popular
Since dining in is in again, eating healthy with your family December 3rd makes you the admired one to your family and friends. As you dine in together, share praises and compliments as well as healthy foods, and reinforce the feeling of belonging. After providing these trendy experiences often enough, you can begin to enjoy the adoration and respect of others around you. You can be popular.
It’s cherished time
Schedule it. Block off time for it. Show up for it. You and your family are worth it. Start with the pledge on December 3rd. For best success for a healthy lifestyle change, make it a S.M.A.R.T. goal. That’s one that is Specific, Measurable, Attainable, Relevant, and Time-framed. Here’s an example: Every Tuesday at 6pm, our family will eat a healthy meal together that includes at least two vegetables and a whole grain.
You can keep it safe
- If ventilation indoors is a bit stifling, eat outdoors when you can. Backyards, patios, and porches are great venues for your dining experiences.
- Clean your hands often as you prepare and eat your meal. If you can’t wash for 20 seconds with soap and running water, hand sanitizer is a good backup. Make sure your hands are completely dry after washing or sanitizing.
- Cook foods to the proper temperature. See the Safe Internal Temperature Chart.
- Put leftovers away as quickly as possible.
Tried and true or something new
- Have fun. Try decorating to make your mealtime together special. Let all family members participate.
- Make comfort food. But also try making something you’ve never had before, or try food prepared in a new way.
- Look through the cabinets or in the garage for kitchen equipment you haven’t used in a long time or have forgotten you had. Then use it.
For better health and wellness, make the pledge to Dine In with your family this December 3rd. Now is the time – especially since dining in is in again.
by Samantha Kennedy | Nov 10, 2020
It has often felt like time has dragged on in 2020, but despite all the challenges, time has continued to march on, and that means the holiday season is right around the corner. Thanksgiving is fast approaching; November 26th will be here before we know it. And while this year has been tough in many ways, we also have a lot for which to be thankful.
One of the ways we celebrate that gratitude is through a nice meal with friends and family. However, many of us have experienced financial difficulties over the last several months, which may put a damper on our traditional celebrations.
With that in mind, here are a few tips for saving money this Thanksgiving:
Keeping the sides simple and having guests contribute items to the meal are two ways to reduce the overall cost of a Thanksgiving meal. (Photo source: Tyler Jones, UF/IFAS)
Shop with a list. This is good advice for everyday shopping, too, but especially at the holidays, when there are just so many delicious seasonal goodies available and we might feel like splurging. Don’t get carried away, though! Stick to traditional favorites everyone enjoys and only get enough to feed the number of guests, not an army. And remember, if it’s not on the list, don’t buy it.
Shop early. Supermarkets often begin putting holiday food items on sale weeks before the main event. Planning ahead and purchasing ingredients early can save money in the long run. Also, think about purchasing canned and dry goods for next year’s festivities right after this Thanksgiving, as ingredient prices are reduced in order to sell them more quickly and make room for other items. Just remember to check the expiration/sell-by dates to make sure they do not expire before next year.
Choose one type of meat. Turkey is the traditional centerpiece to most American Thanksgiving meals, but it doesn’t have to be. Other popular meats include ham, lamb, roast, and prime rib. The key to saving money on the meat, however, is to choose just one. Meat is one of the most expensive items on a Thanksgiving menu, and, odds are, if there is an abundance of side dishes, there won’t be a need for as much meat.
Frozen over fresh. As for the turkey, go with a frozen store brand turkey. The savings could be significant over a name brand or fresh turkey. Just remember, frozen turkeys take time to thaw safely in the refrigerator. Plan for 24 hours of thawing time per five pounds of turkey. For example, a 15-pound turkey will take at least three days to thaw in the refrigerator. Remember to place the turkey in a pan to prevent juices from dripping onto other food in the refrigerator.
Make it a potluck. Ask guests to bring a dish to share with everyone else. This way, the expense is spread out over several people and everyone saves money. There are some really great free websites that allow people to sign up to bring certain items. Customizing the sign-up helps ensure that everything is accounted for and that there isn’t a pile of pumpkin pies but no side dishes.
For more information about holiday savings tips, contact Samantha Kennedy, Family and Consumer Sciences agent, at (850) 926-3931, or reach out to your local Extension office.
Additional Resources:
Five Steps to Seasonal Savings (UF/IFAS Extension)
Food Safety Tips for the Holiday Season (UF/IFAS Extension)
UF/IFAS is an Equal Opportunity Institution.
by Dorothy C. Lee | Nov 6, 2020
Although not well-known outside of the South, okra is a staple in Louisiana’s famed Creole cooking. The green pods have a rigid skin and a tapered, oblong shape. When cooked, okra gives off a sticky juice that will thicken any liquid to which it is added.
Use & Preparation
Wash just before cooking only. If pods are very fuzzy, rub them in a kitchen towel.
UF/IFAS Photo by Tyler Jones
To cook whole okra, trim just the barest slice from the stem end without puncturing the pods. This way, the juices won’t be released, and the okra won’t get gummy.
Boil or microwave whole until just tender. Dress with lemon juice & ground black pepper.
If okra is used in a soup, stew, or casserole that requires longer cooking, it should be cut up and the juice allowed out.
Selection
Choose pods 2 to 3 inches long, deep green, firm, and blemish free. Pods should snap easily and puncture with slight pressure.
Storage
Refrigerate in a plastic bag up to 3 days.
Okra & Tomatoes
2 pounds okra, cleaned and cut crosswise into 1/2-inch slices
1 medium onion, chopped
1/4 cup chopped green pepper
2 tablespoons vegetable oil
1 (14 1/2 oz.) can whole tomatoes, undrained
1 tablespoon vinegar
1 teaspoon salt
1/8 teaspoon black pepper
Sauté onion & green pepper in oil over medium heat until tender. Add tomatoes, vinegar, salt, and pepper; stir well. Cover and cook over low heat 5 minutes. Add okra; cover and simmer 1 hour.
Okra, Tomatoes, & Corn
1 pound okra, in 1/2-inch slices
2 large fresh tomatoes, peeled, seeded, and chopped
1 cup corn kernels
2 tablespoons butter or margarine
1 small green pepper, chopped fine
1/2 teaspoon oregano
Salt and pepper to taste
Melt margarine in a pan; add onion and green pepper; cook over medium heat for 3-4 minutes, stirring often. Add okra and cook, stirring often, for 2 minutes. Add the tomatoes, corn, and oregano. Cover and simmer over low heat for 10 minutes.
Nutrition Information
Fat and cholesterol free
Very low in sodium
Low in calories
Good source of vitamin A, folate, thiamine, & magnesium
High in vitamin C
Available Fresh
June – October
by Angela Hinkle | Oct 27, 2020
The year 2020 has certainly been one filled with challenges. But unlike the challenges of sickness, social distancing, economic hardships, and hurricanes, the 2020 Peanut Butter Challenge offers helpful, feel-good relief.
Nutty for Peanut Butter
Photo Source: Angela Hinkle
Throughout Florida, the 2020 Peanut Butter Challenge assists families who could really use some help.
Why
Peanut butter is one of the most requested foods for food pantries and food distribution sites. It’s food-safe at room temperature. You don’t need electricity to keep it hot or cold. People like the taste (although creamy texture is usually preferred over crunchy). Peanut butter can be eaten by itself or spread on crackers or bread or mixed into a smoothie or used to make a satay to go with noodles or chicken. It’s a quick and easy protein source. Peanut butter provides other nutrients our bodies need, like fiber and iron. And, economically speaking, peanut butter easily fits into a modest grocery budget.
When
The 2020 Peanut Butter Challenge runs until the day before Thanksgiving – this year, November 25th. You still have plenty of time, although why delay such a great opportunity? Of course, peanut butter makes a great gift to food pantry and distribution sites all year long.
How
Peanut Butter Challenge Champion
Photo Source: Angela Hinkle
UF/IFAS Extension Offices throughout the Florida Panhandle are collection sites for unopened jars of peanut butter. Bring as many jars as you would like. An agent in your local Extension Office can also direct you to a variety of other peanut butter donation sites. Next time you shop, look for a Buy-one Get-one offer. Donate one and keep one for yourself. Or just pick up a couple extra jars, knowing you may really be helping a family in need.
Who Benefits
Once all the jars of peanut butter are collected, they are then redistributed to local food pantry and distribution sites. Families in need going to those sites benefit with an easy, tasty, quick, healthy way to provide for those in their care. You feel satisfied knowing you found a great way to help a neighbor.
So this year, give the gift of a few jars of peanut butter and conquer the 2020 Peanut Butter Challenge.
by Dorothy C. Lee | Oct 11, 2020
UF/IFAS Photo by Amy Stuart
Pumpkins are not vegetables they are fruits! Pumpkins, gourds, and other varieties of squash are all members of the Cucurbitaceae family. Pumpkins have been grown in the Americas for thousands of years. There was probably some kind of pumpkin served at the first Thanksgiving Feast.
Use & Preparation
To prepare fresh pumpkin for uses in baking, roasting or adding to casserole dishes, scoop out the seeds and cut the pumpkin into quarters and lay the pieces in a pan of water, filled to about one inch. Bake until the pumpkin is tender. Peel and mash. Put cooked pumpkin through a strainer or sieve.
Selection
Small to medium size pumpkins are best for baking and cooking. Look for heavy pumpkins, and ones that do not have a hollow sound.
Storage
Pumpkins should be stored in a cool dry place. Store pumpkins upside down so the stem end is on the bottom. Fresh field pumpkins can last 3 – 4 months. Cooked refrigerated pumpkins last 5 to 7 days and up to one month in the freezer.
Roasted Pumpkin Seed (in the microwave)
- 1 cup pumpkin seeds
- 1 tablespoon butter
- 1/4 teaspoon seasoned salt
- Remove any fiber clinging to pumpkin seeds
- Wash and drain well.
- Spread seeds in a single layer on a baking sheet to dry, stirring occasionally.
- Line a 9-inch microwavable dish with two layers of paper towels. Sprinkle seeds on the towels.
- Microwave at HIGH 10 – 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, microwave until melted. Add seeds and salt, stir to coat.
- Serve as a snack.
Pumpkin Pie
FILLING:
- 3/4 cup packed brown sugar
- 1 3/4 teaspoons pumpkin pie spice
- 1/4 teaspoon salt
- 1 (12-ounce) can evaporated low-fat milk
- 2 eggs
- 1 1/2 cups of fresh pumpkin (cooked and drained)
CRUST:
- Frozen 9 inch deep pie crust
TOPPING:
- 1/4 cup whipping cream
- 2 teaspoons powdered sugar
Position oven rack to lowest position.
Preheat oven to 425 degrees. 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 5 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 425 degrees for 10 minutes. Reduce oven temperature to 350 degrees (do not remove pie from oven); bake an additional 30 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. Fold in the powdered sugar until blended. Serve with pie. Yield 1 Pie, about 6 – 8 pieces.
Available Fresh
Harvested September – October
by Amy Mullins | Oct 9, 2020
By Matthew Poland and Amy Mullins, MS, RDN
Air fryers have become quite popular over the past few years, touted as a healthier alternative to deep-frying foods, while replicating the crispiness we all love. As a frequent user of an air fryer, I find times where I will catch myself talking family’s or friend’s ears off about how much I love my air fryer and how they should invest in one, too. Here are 3 reasons why an air fryer makes a great tool for any kitchen:
Health, Texture and Taste
Air fryers crisp food without the fat and calories of deep-frying.
Photo source: Matthew Poland
In my opinion, the number one reason to purchase an air fryer is the ability to make healthy alternatives to classically unhealthy foods. Fried foods consistently are given a thumbs-down from dietitians and other health professionals because the process of deep-frying foods exponentially increases their calorie content due to the nature of submerging foods in oils. However, a large reason why fried foods are so appealing is because of their texture. Deep-frying a food, specifically a breaded food, produces a crunchy exterior and a moist interior we’ve come to love. This is where an air fryer shines. Air fryers use circulating hot air to produce a very similar texture and taste to deep-fried foods, but can use up to 99% less oil (or even no oil), reducing calories by 70-80%, without sacrificing much in flavor (1).
Now, with anything, moderation is key, and this is not a suggestion to have chicken fingers and homemade French fries every night, just because they can be made healthier in an air fryer. However, this is a recommendation to curb cravings of greasy, high-calorie fast food meals by making them at home in an air fryer. In addition, the texture created by an air fryer is a perfect way to expand your dietary pallet, which leads me to my second reason for getting an air fryer: trying new foods.
New Food Experiences
With many kids, as well as adults, eating vegetables is not a desirable activity. They may be aware of the health benefits of vegetables, but when it comes to getting a vegetable past their nose and mouth, it can be a different story. A variety of preparation methods for vegetables exists, from raw to steaming to boiling. However, outside of roasting vegetables, many of these methods soften the texture of the food, which is often not appetizing to many people. Air frying then becomes the perfect method to produce crunchy, appealing vegetables that may just change some minds on whether or not an individual “likes vegetables.”
But the opportunities to try new foods are certainly not limited to just vegetables. From wings, to chicken kebabs, to eggplant parmesan, to air fried green beans, a wide variety of recipes exists for the air fryer. Often times, these recipes can be just as fast, easy, and even more delicious than using a conventional oven. This leads into my final point: the operation and cost of an air fryer.
Operation and Cost
Another benefit to air fryers is their ability to cook foods more quickly than in conventional ovens (or deep-fryers for that matter!). Air fryers reach cooking temperatures much faster than ovens can, but their small size can limit how much food can be cooked at one time, depending on the model. After a meal, cleanup is quick and easy, requiring only a wipe-down if little oil was used and cleaning maintenance is done regularly. Fortunately, air fryers also do not give off the same whole-house-consuming smells that deep-frying foods do.
Many of what could be considered “middle-of-the-line” models come with pre-programmed options for a variety of popular food choices. With the push of one button, it will let you know when the food is finished! Lastly: the cost of air fryers, which are actually quite reasonably priced. From simple, non-programmable fryers starting at around $40, to very snazzy two-basket, dual-zone fryers at around $150, there are various options to fit your exact needs.
In my experience, the air fryer has deservedly earned a spot on my ever-busy kitchen counter. Though they may not be as versatile as a conventional oven, or as quick as a microwave often, I believe they provide significant upsides that most people can find useful. Even if I haven’t convinced you to immediately run out and buy yourself an air fryer, I hope you have gained some insight into why you can’t stop hearing about them.
Matthew Poland is a Graduate Student in the Department of Food, Nutrition, and Exercise Sciences at Florida State University who is currently working on the Dietetic Internship to become a Registered Dietitian/Nutritionist (RDN).
References:
- Air-Frying: Is It As Healthy As You Think? (2020, August 19). Retrieved September 21, 2020, from https://health.clevelandclinic.org/air-frying-is-it-as-healthy-as-you-think/
