Food Preservation

Food Preservation

Food preservation is in full swing with lots of calls coming into the Brown County UW-Extension Office. One person called this week and said that she was using a food preservation book that was 40 years old. Food preservation recommendations are updated every five years, so it is a good idea to keep current materials on hand.

Sources of accurate information on food preservation include:

UW-Extension food preservation bulletins available from county UW-Extension Offices for a nominal fee

Ball Blue Book

Ball Complete Book of Home Preserving

University of Georgia National Center for Home Food Preservation http://www.uga.edu/nchfp/

Remember that information and recipes on web sites may not be accurate regarding processing methods and times, so it is best to use information and recipes from sources listed above

Crunchy Munchies

Crunchy Munchies

Many people like crunchy foods which can lead to selecting crackers and chips which can have a significant number of fat grams, milligrams of sodium and calories. There are some healthy solutions. Check out these healthy crunchy nibbles.
- Raw vegetables – carrots, bell peppers, celery and broccoli

- Edamame – boiled soy beans (in the frozen food section)

- Homemade veggie chips 

- Cereal – high fiber, low-sugar, whole-grain

- Popcorn – check the amount of fat grams in microwave popcorn if this is the type of popcorn you choose to eat

- Fruit slices – apples, pears, peaches 

- Toasted whole wheat pita

- Whole wheat or whole grain crackers

Not All Yogurts Are Created Equal

Not All Yogurts Are Created Equal

There has been a proliferation of varieties of yogurt in recent years. Yogurt is a very nutritious food. It contains calcium, vitamin D and protein and a number of varieties contain probiotics. Probiotics are “good” bacteria that are similar to those in your body. They provide healthy benefits by helping prevent the growth of “bad” bacteria in your gut and encourage a healthy digestive system.

Here are some tips when shopping for yogurt.

- Watch the sugar. Yogurt, like milk that it is made from contains natural sugar. However, a number of brands add sugar. Look for those containing the least amount of sugar. A container of unsweetened yogurt contains 12 grams of naturally occurring sugar. It good rule of thumb is to look for yogurt that has 16 grams of sugar or less. (16 grams of sugar equals one teaspoon).

- It you buy yogurt with probiotics, look for the Live and Active Cultures seal showing the product contains an ample amount of these cultures.

- Check for protein. Protein helps keep you feeling fuller longer. So choose yogurt with at least five grams of protein per serving.

- Watch for crunchy mix-ins that can boast calorie levels with little added nutritional value.

July Is National Blueberry Month

July Is National Blueberry Month

July is National Blueberry Month and what a better way to celebrate than enjoying blueberries as well as throughout the year. 

Blueberries are a nutrient packed fruit. They rank among the highest foods for antioxidant content per serving. Antioxidants help fight cancer, cardiovascular disease and other age-related diseases. Blueberries are an excellent source of vitamin C. Studies have shown blueberries improve learning capacity and help heal damaged brain cells. Blueberries are a good source of dietary fiber and they are low in calories – 80 calories per cup.

At the freezing produce class I taught on July 12, I demonstrated freezing blueberries. They are so easy to freeze for later use. Wash blueberries and let drain. I then put them on paper towels and make sure they are completely dry. Blueberries are then placed on a cookie sheet in a single layer and placed in the freezer for one to two hours. They can then be packaged in freezer bags or freezer containers.

Shopping for Organic Food on a Budget

Shopping for Organic Food on a Budget

As a food shopper, you may have seen or considered the purchase of organic foods. More food outlets now carry organic foods, and there are greater varieties and amounts of organic food products on the market.

   You may have also noticed that foods certified as organic have a higher price tag. This is due to higher production costs and a limited supply compared with demand. In addition, most organic farmers do not receive farm subsidies and generally have smaller farms.

Although costs are higher, eating organic on a budget is possible. If having some organic foods in your diet is important to you, here are some ways to save money when making organic food purchases. First, prioritize why it is important for you to buy organic versus nonorganic. Consider what you eat regularly and what health gains you want to achieve. Secondly, choose organic for items consumed most often so you are most likely to meet your health goals. Third, buy in bulk. As with nonconventional foods, buying larger amounts is a common way to save money because the unit purchase of the item is less.

Another way to save money is to buy according to seasonal availability of fruits and vegetables. When items are purchased in season they are less expensive. Consider making purchases from local farmers or at farmer markets.

With the popularity of organic foods increasing, stores are developing their own organic brands and carrying other private labels that are often lower-priced than national brands.

Check websites for your favorite organic food brands for special deals and note many have social networking pages and apps for newer technologies that offer special deals.

In addition, consider what you can give up or do differently, such as preparing more meals at home and eating out less, or relying less on convenience foods. These decisions can help make more available for organic food purchases.

Source: Shelly King-Curry, UW-Extension

Eat a Rainbow of Fresh Produce Every Day for Good Health

Eat a Rainbow of Fresh Produce Every Day for Good Health

Is your dinner plate looking bland lately? Does it need some color? If so, you might want to follow the advice in the new USDA MyPlate system. The MyPlate symbol – a colorful dinner plate divided into four sections represents the USDA’s guidelines for healthy eating. The plate has one section for fruits, another for vegetables, and two more for grains and proteins. A glass next to the plate represents dairy.

 MyPlate gives a quick visual image of a healthy meal. One of the basic messages emphasized in MyPlate is to fill half your plate with fruits and vegetables. Fresh fruits and vegetables offer abundant color. Choose rosy red cherry tomatoes, orange sweet potatoes, or a dark green spinach salad to add color to your plate. 

Here are some tips to help parents who want to serve healthier meals to children.
- Children love to help. Let kids make a low-fat yogurt and fruit smoothie using fresh, frozen or canned fruit.
- Kids like to dip their foods. Dip colorful raw carrots, broccoli or yellow squash slices into low-fat ranch dressing. Fruit chunks like pineapple, strawberries and kiwi can be dipped into kids’ favorite yogurt.
- Plant a cherry tomato plant in a large container. Water and support the plant with a frame as it grows. Enjoy tomatoes picked off your own plant.
- Make a family trip to the farmer’s market to buy colorful fresh produce.

Source: Nancy Coffey, Eau Claire County Family Nutrition Education Coordinator

Energy Drinks - More Hype than Substance

Energy Drinks – More Hype than Substance

Noting that sports/energy drinks are aggressively marketed to children and families, the American Academy of Pediatrics (AAP) Committee on Nutrition and the AAP Council on Sports Medicine and Fitness recommend that “caffeine and other stimulant substances contained in energy drinks have no place in the diet of children and adolescents. Furthermore, frequent or excessive intake of caloric sports drinks can substantially increase the risk for overweight or obesity in children and adolescents.”

Energy and sports drinks are often marketed as dietary supplements. Since they look and taste like “regular” beverages, families and consumers may assume they are safe. There are no requirements for evidence of safety/effectiveness before dietary supplements are marketed.

Families are encouraged to look for healthful and affordable beverage choices.

Source: Susan Nitzke, UW-Extension Nutrition Specialist

Food Preservation Classes for July 2011

Upcoming Food Preservation Classes for July 2011

Two food preservation classes are scheduled for July.

• July 12, 2011 – Freezing Produce. 6:30 – 8:00 p.m. This class will focus on freezing a variety of fruits and vegetables.
• July 19, 2011 – Canning Fruit. 6:30 – 8:00 p.m. Because they are easy to preserve, foods containing high amounts of acid like fruits are a popular choice with home canners. Learn how to can a variety of fruits along with fruit pie filling.

The cost for each class is $7.00 which includes the appropriate UW-Extension food preservation bulletin and samples to try. Pre-register by contacting the Brown County UW-Extension Office at (920) 391 4610.

Classes will be held at the Brown County UW-Extension Office, 1150 Bellevue Street, Green Bay, WI 54302.