Grilled Seafood

Grilled Seafood

If you’re looking for something different to grill, try fish and seafood.  Fish and seafood are an excellent source of lean protein, and grilling fish is an easy way to get dinner on the table fast. Plus some types of fish, such as salmon, are good sources of omega-3 fats, which are good for your heart. Here are some tips to get you started.  

1.       Ensure the grill is clean before igniting it and lightly brush with oil or nonstick cooking spray to prevent seafood from sticking.

 

2.       Soak the fish or seafood for about 2 hours in the marinade of your choice to pack in more flavors. Before grilling, drain off any excess marinade and pat the seafood dry. Basting can occur while grilling, but be sure to set aside marinade the seafood was not soaking in to avoid contamination with bacteria.

 

3.       If you don’t want to use a marinade, brush it with a light coating of butter or olive oil and add seasonings of your choice i.e. black pepper, kosher salt, lime juice, garlic and thyme are some great choices.

 

4.       Put the fish or seafood on hot grill. Cook the fish or seafood until it is about 60% done (about 3 minutes for ½ inch thick, 5 minutes for 1 inch thick) then flip with a spatula; fish/seafood cooks fairly quickly so be sure to keep an eye on it.  

5.       Cook for an additional 2-5 minutes and remove from grill. Fish is fully cooked when it begins to flake and is opaque at the center. Some fish, like tuna is often served slightly ‘rare’ like a steak.

 

    

Grilling Fruit

Grilling Fruit

Summertime is the perfect time to head outside and fire up the grill. You have meat and vegetables on the grill, but what about the fruit? Grilling caramelizes the natural sugars in fruit, concentrating the flavor and making fruit a delicious and nutritious appetizer, side dish or dessert.

Almost any fruit can be put on the grill; hard fruits like pears, apples and pineapples are easiest to grill since they hold their shape and texture. Softer fruits, like peaches and mangoes, require more attention when grilling since they can become mushy and fall apart if cooked too long.

Grilling fruits is easy and takes little time to prepare. Follow this simple process to grill the perfect fruit of your choice:

1.       Cut the fruit in half and remove any seeds and cores. Leave the peels on the fruit, which holds the fruit together while grilling.

2.       Soak the fruit in water for 20-30 minutes so the fruit can hold in as much moisture as it can. This way, the fruit will remain juicy and won’t dry out on the grill.

3.       On a clean cooking grate, grill fruit over medium heat. You can spray the grate or fruit with some cooking oil, or brush the fruit with butter to keep it from sticking to the grill.

4.       To add even more flavor, when soaking the fruit add spices to the water like cinnamon, allspice, cloves, nutmeg, and ginger.  Spices can be added to the butter before brushing on the fruit.

Grilled fruit can be eaten simply by itself, added to a salad, tossed in a salsa, or pureed into a sauce. With the endless amounts of ways you can eat grilled fruit and the simple preparation, it is an easy way to liven up meals with delicious, grilled fruit. Plus, eating fruit is a great way to get enough servings of fruit on a daily basis.

Written by: Lauren Von Drashek- Dietetic Intern, Brown County UW-Extension

Healthy Eating on a Budget

Healthy Eating on a Budget

The U.S. Department of Agriculture recently unveiled Healthy Eating on a Budget – the newest addition to ChooseMyPlate.gov. Consumers continue to want more information about how to make better eating decisions with limited resources. To meet this need, the USDA's Center for Nutrition Policy and Promotion (CNPP) developed the new resource to include easy-to-use and insightful information about planning meals, shopping smart in the grocery store, and preparing foods that save money and time in the kitchen.

"Although healthy foods aren't always more expensive, many low-income people face time and resource challenges when it comes to putting healthy food on the table," said Agriculture Secretary Tom Vilsack. "Promoting nutritious food choices can have a positive impact on improving the health and diet quality of Americans. USDA offers a broad spectrum of strategies to empower low-income families to purchase healthier foods."

Consumers who visit the Healthy Eating on a Budget section of ChooseMyPlate.gov will learn ways to plan, purchase, and prepare healthy meals. The new web pages provide families with tips and strategies to help save money and plan a healthier diet. The new section includes the latest addition to the MyPlate 10 Tips Nutrition Education Series, Save More at the Grocery Store which emphasizes simple-to-use tips to help consumers make decisions as they walk down a supermarket aisle.

Dozens of additional strategies are featured in the new section including using unit pricing, reading food labels to compare items, and checking sales on store brands. A new cookbook features 25 recipes from the Supplemental Nutrition Assistance Program (SNAP) resource page, SNAP-Ed Nutrition Connection. The recipes are included in sample two-week menus based on a 2,000 calorie diet to help individuals and families plan meals. Additional grocery and pantry lists are provided to help households organize their food purchases.

Source: USDA

Summer Delight-Strawberry Jam

Summer Delight - Strawberry Jam

Jams are thick, sweet spreads made by cooking crushed or chopped fruits with sugar. Here are some tips for making great jam.

·         Accurate measurement of all ingredients is essential.

·         Use the pectin called for in the recipe. Do not substitute another type of pectin than what is called for in the recipe.

·         Add ¼ teaspoon of butter to the berries and pectin mixture prior to adding sugar. This will reduce foaming.

·         Many recipes call for stirring the hot mixture for three to five minutes after removing the pan from the heat source and before pouring jam into jars. This will prevent the fruit from floating once the product is preserved.

·         If using frozen berries, make sure they are not sweetened prior to freezing.

·         Process jars in a water bath canner unless you are making freezer jam.   

With strawberry season in full swing in Northeast Wisconsin, it is time to preserve those berries for the long winter ahead.  The following recipe is from the University of Wisconsin-Extension publication, Making Jams, Jellies & Fruit Preserves. I make this jam recipe throughout the year and the jam always turns out great. 

Strawberry Jam 

5 cups crushed strawberries

7 cups sugar

1 box powdered pectin

¼ teaspoon butter 

1.       Wash jars. Place in hot water as well as flat lids.

2.       Fill water bath canner ½ full with water and bring to a boil.

3.       Wash strawberries. Remove stem and cut off any damaged areas.

4.       Place strawberries in bowl and crush with potato masher. Measure out 5 cups and put in sauce pan.

5.       Measure sugar and set aside.

6.       Stir powdered pectin into strawberries. Add ¼ teaspoon butter to reduce foaming.

7.       Quickly bring fruit-pectin mixture to a full rolling boil, stirring constantly.  At once, stir in sugar. Continue stirring and bring back to a full boil.  Boil hard for one minute, stirring constantly. Skim off foam.

8.       Remove pan from heat source and stir for five minutes. 

9.       Quickly ladle hot fruit mixture into hot sterilized half-pint jars, leaving 1/2 inch head space. Wipe jar rims and threads clean with wet paper towel.  Place flat lids in top of jar and screw the bands firmly, but not too tightly.

10.   Place jars in water bath canner. Process for five minutes.  Remove jars from canner and place in cooling rack. Let set 24 hours before storing.

It's Time to Start Planning for Home Canning and Preservation Season

It’s Time to Start Planning for Home Canning and Preservation Season

When it comes to flavor and taste, few things compare to home-canned produce fresh from the garden. The home canning and preserving season will be here before we know it, so now is a good time to start preparing.

Preserving food from your garden or orchard can be a good way to combat the rising prices of food at the grocery.  But be sure to follow research-tested recipes for safe, high quality food that your family will enjoy. Recipes that are not precise, that call for “a pinch” of this ingredient or “a pinch” of that ingredient; recipes that are not tested in a laboratory; or those that contain outdated or inaccurate canning information, can result in products that may be unsafe to consume. Ingham offers three general guidelines for safe food preservation:

·         Inspect and repair any food preservation equipment at the beginning of the season. Now is a good time to inspect canners or food dehydrators to make sure all equipment is in working condition. And start now to collect approved canning jars and lids for use during the season. Canning jars that use two-piece, self-sealing metal lids are recommended for home canning. Jars should be free of nicks or scratches. A “must” every canning season is new flat lids. Metal screw bands that are not bent or rusted can be reused.

·         Have dial-gauge pressure canners tested for accuracy. A pressure canner is essential for canning low-acid vegetables, meats, fish and poultry. Pressure canners come with either a dial-gauge or a weighted-gauge. Dial-gauge pressure canners should be tested each year for accuracy. Most county UW-Extension offices offer free dial-gauge testing; call ahead for availability of this service.

·         Always follow an up-to-date tested recipe from a reliable source. This is perhaps the most important step in preparing for home food preservation, according to Ingham. Cookbooks and old family recipes are not reliable sources of research-tested recipes. Consult your county extension office for recipes that will ensure you are canning safe, high quality foods.

 More tomatoes are home-canned than any other product. And home-canned tomatoes can be so delicious. But many people are still unaware that tomato-canning recommendations changed dramatically way back in 1994. I answer questions every year from consumers who are not aware that you must add acid to home-canned tomato products to ensure safety. This is just one example where even though it’s tempting to return to a family-favorite recipe, it’s important to update your canning recipes as guidelines change. 

You can find the most up-to-date recipes, how-to videos, online lectures and more to help you safely can fruit, jams and jellies, meat, pickles, salsa, tomatoes, and vegetables; plus information on freezing fruits and vegetables at the “Safe and Healthy: Preserving Food at Home” blog at http://fyi.uwex.edu/safepreserving. 

Food safety is, and should be, a primary concern when home canning any type of food, from pickles to meat. The University of Wisconsin-Extension sets itself apart in providing research-based information. Begin the food preservation season by updating your resources so that you can be sure that you are preserving safe, high quality food for your family to enjoy.

Source: Barbara Ingham, University of Wisconsin-Extension food scientist

June Dairy Month-Pass the Cheese Please

June Dairy Month – Pass the Cheese Please

June is National Dairy Month, which means it’s time to spread awareness about the health benefits of dairy! Milk and yogurt are commonly touted for their health benefits, but did you know that cheese is also an important player in the dairy group? More than 600 varieties, types and styles of cheese are made in Wisconsin. 

Many unopened cheeses stored in the refrigerator will retain their quality even beyond the freshness date stamped on packages. Once opened, shelf life depends on proper storage, which in turn depends on the type of cheese purchased. 

Fresh cheeses like cottage cheese, ricotta, and fresh mozzarella are high in moisture and quite perishable. They should be kept tightly sealed, cold and used within two weeks.

Semi-soft cheeses including Monterey Jack, Muenster, Brick and Harvarti once opened are best kept wrapped in waxed or parchment paper and then in plastic wrap. 

Firm and hard cheeses like Parmesan, Asiago and Aged Cheddar should be wrapped tightly in plastic wrap to minimize moisture loss. 

Blue-veined cheeses such as Blue and Gorgonzola which have no protective rind, should be wrapped securely in plastic wrap or aluminum foil.  Exposure to air causes excessive moisture loss and encourages additional mold development.

Shredded cheeses have more surface area exposed to air and will lose moisture and develop mold readily.  Wrap leftover shredded cheese tightly and use within a few days.     

Don’t forget to stop by the dairy aisle and pick up a slice, block or wedge of your favorite cheese to serve.

Sources; Wisconsin Milk Marketing Board

Understanding Egg Selection

Understanding Egg Selection

Shopping for eggs use to be simple – extra -large, large or medium, brown or white.  There is a wider selection of eggs in the supermarket.  Here is a guide to help you with labels on eggs.

·         Caged hens. Most eggs sold in the super market come from caged hens.  These cages house a number of chickens.  

·         Cage-free hens. These hens live in large barns and are free to walk and move around.

·         Free-range chickens. These chickens live in barns with access to the outdoors.

·         USDA Organic.  These chickens are not caged and have outdoor access. They are fed an organic, vegetarian diet free from antibiotics, hormones, or pesticides.

·         Natural. Products labeled natural are minimally processed and have no artificial ingredients.

·         Omega-3. Hens are fed fish or flaxseed.

Tips for Food-Safe Grilling

Tips for Food-Safe Grilling

Grilling season is shifting into high gear as many people enjoy Wisconsin’s all-too-short summer by cooking meals outdoors. When you’re grilling out, keep in mind that foodborne illness peaks in the summer. Here are some tips to help you keep the grilling season food-safe.

--Wash your hands with soap and warm water for at least 20 seconds before and after handling food, especially raw meat. 

--Always marinate foods in the refrigerator, not on the counter or outdoors. Boil used marinade before applying it to cooked food. Reserve a portion of unused marinade to use as a sauce for cooked meat. Do not rely on heating to decontaminate the marinade that has been in contact with raw meat.

--When grilling foods, preheat the coals on your grill for 20 or 30 minutes, or until the coals are lightly coated with ash.

—If you partially cook food in the microwave, oven or stove to reduce grilling time, do so immediately before the food goes on the hot grill. Partial cooking saves time, can help prevent flare-ups, and for products like chicken, often results in a better quality meal.

--When it’s time to grill your food, cook it to a safe internal temperature. Use a food thermometer to be sure. Place the food thermometer in the thickest part of the meat. Don’t let it touch the bone, fat or gristle. Check the temperature in several places to make sure the food is evenly heated.

• Beef, veal and lamb steaks and roasts: 145°F for medium rare (with a 3-minute rest time) and 160°F for medium.
• Ground pork and ground beef: 160°F.
• Poultry: at least 165°F.
• Fin fish: 145°F or until the fish is opaque and separates easily with a fork.
• Shrimp, lobster and crabs: The meat should be pearly and opaque.
• Clams, oysters and mussels: Until the shells are open.

--Never place cooked food on a plate that previously held raw meat, poultry, seafood or eggs. Be sure to have plenty of clean utensils and platters on hand.

--Grilled food can be kept hot until serving by moving it to the side of the grill rack, just away from the coals to avoid overcooking.

--Avoid placing foods in the Danger Zone (40°F to 140°F) for more than one hour on a warm summer’s day. “Never let raw meat, poultry, eggs, cooked food or cut fresh fruit or vegetables sit unrefrigerated for more than an hour on a warm day,” says Ingham.

Source: Barbara Ingham University of Wisconsin-Extension Food Science Specialist.

Rethink Your Breakfast

Rethink Your Breakfast

Breakfast for many people is a grab and go affair. When grabbing, make sure it is something healthy.  Starting breakfast with a muffin, sweet roll or sweetened cereal sets up a unhealthy pattern. 

When eating sweet foods for breakfast, blood sugar levels rise quickly, providing a quick burst of energy and then fall a few hours later.  Break the cycle by eating a balanced breakfast that contains a combination of protein, fiber, and carbohydrates.  

Foods to enjoy at breakfast that are good sources of protein, fiber and carbohydrates include:

·         Greek yogurt with fruit and granola

·         Hard boiled or scrambled eggs with whole wheat toast

·         Peanut butter on whole grain English muffins

·         Cheese with whole grain crackers

·         Cooked cereal with dried fruit and nuts

·         Whole grain waffle topped with fresh, frozen or canned fruit

·         Smoothie with whole wheat toast

Tips for Encouraging Family Physical Activity

Tips for Encouraging Family Physical Activity

The number of obese children and adolescents has increased significantly in the past four decades.  As a parent, grandparent or caregiver what can you do?  One option is to encourage family physical activity. Here are some tips for encouraging physical activity.

• Play together.  Find opportunities to be active when together. It may be biking together , hosting a softball game or going to the local park playground.

  
• Limit screen time.  Screen time which includes television, video games and computer use to no more than two hours a day. By setting limits, you help them learn to balance their lives with a variety of activities.
• Schedule Active Time. Set aside time every week to schedule time for family activities. 
• Rethink placing televisions in bedrooms.  Seventy-seven percent of sixth graders have a television in their room.  Likewise, younger children do not need a computer in their room.
• Plan for variety by scheduling several  activities for your children to experience.
• Look for opportunities to move.  Don’t take the closest parking space.  Park at a distance and walk a few extra steps.  Ask children to join you when walking the dog.  Use the stairs when possible.
• Look for community activities.  Many communities have planned activities for families.  Take advantage of these events. Many of these events are free.

Source: Iowa State University Extension.

Finding a High Quality Olive Oil

Finding a High Quality Olive Oil

There are several grades of olive oil.  Extra virgin olive oil (EVOO) produced from the natural extraction of the olive fruit, is the least processed of the olive oils.  EVOO is rich in polyphenols that provide anti-inflammatory and antioxidant properties, as well as onega-3s, flavonoids and vitamin E. The more refining olive oil undergoes, the more it loses these benefits, although it will always retain its high heart-healthy monounsaturated fat composition.

Here are some tips for finding a high quality olive oil.

·         Visit stores that offer tastings and background information on olive oil quality. There are many flavor profiles among EVOO. By tasting, you can determine which EVOO has a flavor that you like.

·         Do not rely on price.  Good quality EVOO’s can be found at lower prices.

·         Look for a label identifying production at a specific mill or country, not simply where the oil was bottled or packaged.

·         Purchase oil as near the harvest date as possible. 

·         Choose a dark bottle. Age, heat and light are enemies of olive oil.

Enjoy EVOO in moderation.  Buy an olive oil mister or measure by the teaspoon to apply only a small amount.

Make Time for Popcorn

Make Time for Popcorn

Popcorn tastes great and is good for you.  This whole-grain snack is a great alternative to fatty, salty snacks.  Plain popcorn is low in fat and sodium along with being high in fiber. 

A number of popcorn products purchased at the grocery store can be high in fat and sodium.  Take the time to look for those products that fit within healthy eating guidelines.

Check the ingredient list and look for the ingredient list on products with the fewest ingredients.  Avoid those products containing partially hydrogenated oils.

Serving size varies from product to product.  Check the Nutrition Facts Label to determine the serving size for the product you may consider purchasing.  Eating too much can result in consuming too much fat and sodium.

Make your own. By making your own, you can control the type and amount of ingredients added.  Air poppers add no extra fat.  Popcorn popped on top of the stove will vary on fat content depending on the amount of oil added.  Use canola or olive oil when popping corn on top of the stove.

Small Changes for a Healthier Diet

 

Small Changes for a Healthier Diet

There are many small changes that can add up to a healthier diet.
·         Instead of eating white rice, consume brown rice, wild rice or lentils. These food have more nutritional value than white rice.
·         Enjoy fat-free fruit sorbet rather than ice cream.
·         Dip bread in olive oil rather than spreading with butter.
·         Drink a glass of red wine rather than a soda.
·         Enjoy a piece of dark chocolate rather than a rich dessert.
·         Break the habit of consuming the last few bites of food in serving bowls. This will lead to consuming fewer calories.
·         Consume whole grain bread rather than white bread.
·         Choose nutrient dense foods like fruit rather than fruit snacks that have a lot of sugar.