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 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 Samantha Kennedy | Jan 26, 2018

Convenient prepackaged snacks such as these can add extra salt, fat, and sugar to your diet. (Photo credit: Lyon Duong, UF/IFAS)
Snacks are an important part of a healthy, balanced diet. But not all snacks are created equal. All too often, we reach for the salty, sugary, prepackaged snacks like chips, cookies, and other sweets because they’re convenient and easy to grab and go. But be careful! Even if the portion size is small, these types of snacks can contain a lot of unnecessary calories. Even snacks marketed as healthy, such as trail mix, granola bars, and protein bars can contain added sugars and fats.
The Nutrition Facts label contains a wealth of information…if you know what you’re looking for. The number of total calories and calories from fat are listed at the top of the label. Ideally, snacks should contain less than 200 calories. Also, if the number of calories from fat is greater than 30 percent of the total calories, it may not be the best choice.
One of the biggest pitfalls when it comes to snacking is overeating. Snacks are meant to provide sustained energy to help keep blood sugar levels even throughout the day and to supplement calories and nutrients not provided by meals. They are not meant to be mini meals, so be careful of portion size. Check the label for what constitutes one serving and stick to it.
Prepare your own snacks instead of buying prepackaged convenience foods. Cut up fruits and vegetables and store them in snack bags that can be easily toted in your purse or bag. Keep small containers of nuts – preferably unsalted or lightly salted – in your desk or car for a high-protein on-the-go snack.
There are plenty of easy, delicious, and healthy snack choices from each food group. Here are a few examples:
Fruits: Bananas, melon chunks, apple slices, and orange wedges
Vegetables: Broccoli florets, carrot sticks, sugar snap peas, and zucchini sticks
Grains: Mini rice cakes, whole grain crackers, plain popcorn, and unsalted pretzels
Proteins: Nuts (e.g. walnuts, almonds, and pistachios), hard-boiled eggs, peanut butter, and pumpkin seeds
Dairy: Low-fat yogurt, string cheese, milk, and cottage cheese
Need more help with snacking healthy? Here are some terrific resources from the University of Florida IFAS:
“Healthy Eating: Sixteen Savory Snacks” – https://edis.ifas.ufl.edu/pdffiles/FY/FY70500.pdf
“Healthy Eating: Smart Snacking” – http://edis.ifas.ufl.edu/pdffiles/FY/FY70800.pdf
“Healthy Snacking” – http://edis.ifas.ufl.edu/pdffiles/FM/FM43900.pdf
“Raising Healthy Children: Promoting a Positive Feeding Experience” – http://edis.ifas.ufl.edu/pdffiles/FY/FY139700.pdf
by Kendra Hughson | Jan 19, 2018

Create a shopping list using a weekly meal plan and what you already have on hand. Photo credit: Kendra Zamojski
Grocery shopping is probably one of my least favorite weekly chores. I have a family of picky eaters and it’s difficult to find healthy meals that please everyone. I can think of a million ways I’d rather spend my time than navigating the aisles of a crowded grocery store and standing in a long check-out line surrounded by countless “closed” registers. Why aren’t there ever enough open check-out lines?
I must not be alone. I hear more and more friends choosing stores with curbside pick-up service or online grocery shopping services. Many of the major grocery store chains are testing curbside pick-up service; you’ll need to check with your local store to see if this option is available in your area. Online delivery services like Shipt and Instacart may be available if curbside service isn’t an option at your local grocery store.
If you choose to do your grocery shopping online, be sure to shop around and pay attention to and compare item prices, delivery or pick up fees, membership fees, shopper or delivery tips, and other convenience fees. Regardless of your selected service, there is an extra cost for this convenience.
No matter how you choose to buy your groceries, all of the old rules apply:
Plan your weekly meals. Write some weekly meal plans with your schedule in mind. Choose some meals using recipes that are quick and easy to prepare for busy days. Use the USDA Game Plan to help you.
Find easy to prepare, healthy recipes. Use the USDA What’s Cooking website to find healthy recipes.
Know your food budget. Planning and cooking meals at home saves money over eating out. Meals prepared at home often are healthier, especially if you are preparing recipes low in fat and sodium. Track your food dollars to see how much you are spending and saving.
Plan to use leftovers. Make double batches of soups and stews, setting aside some to freeze for later use. Freeze leftovers in single portions to use for lunch or your own ready-to-eat freezer meals throughout the week.
Pack your meals with fruits and vegetables. Plan ahead to make half of your plate fruits and vegetables. Buy fresh fruits and vegetables in season. Buying canned and frozen fruits and vegetables can save money but watch for added fat, sugar, or sodium. Bananas, carrots, greens, potatoes, and apples are low-cost options year ’round.
Create your shopping list – and stick to it! Use your meal plan to create a shopping list. Remember to check what you already have on hand. Avoid impulse items and convenience items, which can add to your food costs. A list helps you organize the items you need to buy and helps you avoid impulse buys or unneeded items that can add to your food costs.
For more information on creating healthy meals, contact your local Extension office. UF/IFAS Extension also has this great publication on Healthy Meal Plans.