Eliminating Food Waste Part II

Eliminating Food Waste Part II

About 40 percent of the United States food supply (1,500 calories/ person/day) goes uneaten. Discarded food in homes and foodservice accounts for 60 percent of this total food loss and is mostly avoidable. The remaining portion is lost or wasted during food production.

Here are some additional tips for eliminating food waste.

Check product dates on foods. The United States Department of Agriculture/Food Safety and Inspection Service (USDA/FSIS) defines them as:

·         A "Sell-By" date tells the store how long to display the product for sale. You should buy the product before the date expires.>

 

·         A "Best if Used By (or Before)" date is recommended for best flavor or quality. It is not a purchase or safety date.

·         A "Use-By" date is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product. Do not buy or use baby formula after its "use-by" date.

Look for recipes on websites that can be searched for by ingredients to use up food at home. USDA's "What's Cooking: USDA Mixing Bowl" website (www.whatscooking.fns.usda.gov) offers several tools for searching for recipes with specific ingredients, nutrition themes and meal course. To find more recipe websites, try using such search words as: "recipe websites that use ingredients you have at home (include these words in quotation marks).

Buy misshapen fruits and vegetables at farmers' markets and elsewhere. They taste just as good and are just as nutritious as those with a "perfect" shape but are more likely to get thrown away.

Rather than buy a food for use in only one recipe, check if there might be a suitable substitute already in the home. The Cook's Thesaurus website (http://foodsubs.com) gives thousands of ingredient substitutions.

Check the garbage can. If the same foods are constantly being tossed: Eat them sooner, buy less of them, incorporate them into more recipes or freeze them.

Donate safe, nutritious food to food banks, food pantries and food rescue programs.

If you have several foods that might go to waste at the same time, try adding them to such adaptable recipes as salads, soups, pasta and casseroles.

Source: Source:  Adapted from Alice Henneman, MS, RDN, University of Nebraska-Lincoln Extension, Food Reflections Newsletter. University of Nebraska Extension, Lancaster County

 

Eliminating Food Waste

Eliminating Food Waste

About 40 percent of the United States food supply (1,500 calories/ person/day) goes uneaten. Discarded food in homes and foodservice accounts for 60 percent of this total food loss and is mostly avoidable. The remaining portion is lost or wasted during food production.

This amount of food waste is among the highest globally. Preventing food waste saves money and resources. Resources used to produce uneaten food include: 30 percent of fertilizer, 31 percent of cropland, 25 percent of total fresh water consumption and 2 percent of total energy consumption.

The Environmental Protection Agency estimates food wastes at almost 14 percent of the total municipal solid wastes in the United States in 2010, with less than 3 percent recovered and recycled. Food in landfills decomposes to produce methane, a potent greenhouse gas.

Feeding the world will become more difficult in the future as 9 billion people are expected on the planet by 2050, compared to a world population of around 7 billion people in 2015. Developing habits to save more of the food we already have will put less strain on the resources associated with producing and buying food and aid in reducing the creation of greenhouse gas emissions.

Here are some ways consumers can help reduce the amount of food wasted. Additional tips will be shared on Wednesday.

Shop the refrigerator before going to the store Use food at home before buying more. Designate one meal weekly as a "use-it-up" meal.

Move older food products to the front of the fridge/cupboard/freezer and just-purchased ones to the back. This makes it more likely foods will be consumed before they go bad.

Keep your refrigerator at 40 degrees F or below to prolong the life of foods. Foods frozen at 0 degrees F or lower will remain safe indefinitely but the quality will go down over time.

Freeze or can surplus fresh produce using safe, up-to-date food preservation methods. Visit the National Center for Home Food Preservation website (http://nchfp.uga.edu) for freezing and canning instructions.

Take restaurant leftovers home and refrigerate within two hours of being served. Eat within three to four days or freeze. Ask for a take home container at the beginning of the meal if portions look especially large. Remove take home food from your plate at the beginning of the meal so leftovers are as appetizing as the original meal … rather than the picked-over remains. Or, choose a smaller size and/or split a dish with a dining companion.

Dish up reasonable amounts of food at a buffet and go back for more if still hungry.

Compost food scraps for use in the garden.

Source:  Adapted from Alice Henneman, MS, RDN, University of Nebraska-Lincoln Extension, Food Reflections Newsletter. University of Nebraska Extension, Lancaster County

Try Edamane

Try Edamame

You may have been reading about edamame or seen them in the supermarket.  They are green, immature soybeans usually in the pod.  There has been a lot of interest in them due to their nutritional value.  Per half cup serving, they have 9 grams of fiber, only 2.5 grams of fat, 11 grams of protein for 120 calories.  The isoflavones in soybeans have been linked with reducing overall blood cholesterol and LDL “bad” cholesterol, and raising HDL “good” cholesterol.

I attended the Wisconsin Association of Family and Consumer Science annual conference recently and the following recipe was shared. The recipe is a great way to enjoy edamames.

Edamame Dip

3 cups frozen soybeans, cooked (shelled and steamed if fresh and still in pods)

½ cup red onion, minced

2 teaspoons jalapeno pepper, seeded and minced

2 cloves garlic, minced

1 tablespoon + 1 teaspoon apple cider vinegar

1 ½ teaspoon fresh lime juice

¼ cup cilantro leaves, coarsely chopped

1 ½ teaspoon sea salt

1 teaspoon cumin

1 cup cooked Great Northern beans, drainer (can also used canned beans to eliminate cooking step – rinse and drain well)

2 tablespoons + 1 teaspoon extra virgin olive oil

2 tablespoons water, as needed 

1.       If using frozen edamame, cook according to package directions.

2.       Put edamame, minced red onion, jalapeno pepper, and garlic in the food processor, and pulse to puree.

3.       With the motor running, drizzle the cider vinegar, followed by the lime juice.  Scrape down the sides of the bowl.  Add cilantro, sea salt and cumin and blend.

4.       Add the Great Northern beans and olive oil in three parts.  Scrape sides of the bowl, taste for seasoning and adjust as desired.  Add up to 2 tablespoons of water until the mixture reaches desired consistency. 

Source of recipe: Learning Zone Express       

 

Engage in Physical Activity

Engage in Physical Activity

Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Here are some ways exercise can improve your life.
No. 1: Exercise controls weight. Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

No. 2: Exercise combats health conditions and diseases.  In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, and certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood. Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed.

No. 4: Exercise boosts energy. Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently.

Engaging in daily physical activity to burn 100 calories can be the difference between a high-risk sedentary lifestyle and being moderately inactive.  Below is a list of activity that will burn about 100 calories, depending on your weight in about 20 minutes.

·         Walking briskly

·         Gardening

·         Lawn mowing with a power mower

·         Playing tennis doubles

·         Raking leaves

·         Shooting baskets

·         Below are some more strenuous activities that burn about 100 calories in 15 minutes.

·         Dancing fast

·         Hiking

·         Lifting weights

·         Using a push mower

·         Treading water

·         Using a stair climber

The New Wave of Healthy Foods

The New Wave of Healthy Foods

While there is not a standard definition to define super foods, it seems like there is a new group of super foods that garners attention each year.  Here are some super foods to consider incorporating into your diet for 2015.

Maca powder is rich in vitamins B, C and E.  It also provides the body with calcium, iron, magnesium, zinc, and amino acids.  Serving size is approximately one teaspoon which can be mixed with a glass or milk or juice or add to a smoothie or yogurt.

 Chia seeds have gained popularity in recent years.  The chia seed is rich in antioxidants and other nutrients.  It contains protein and omega3 fats. They are also high in fiber.  This super food is calorie dense at 140 calories per two tablespoons.  It is important to pay attention to serving size.

Black rice also known as forbidden rice is reported to have anti-inflammatory properties and a high level of antioxidants.  A serving size is ¼ cup uncooked rice.

 

Ancient grains like amarantha, kaniwa and teff.  Kaniwa also known as baby quinoa is gluten free, and an excellent source of amino acids.  While it is smaller in size than quinoa, it actually has more protein.

Fermented foods have been gaining attention in recent years.  These foods pack a lot of nutritional value and they are good for gut health.

Coconut flour is a nutritional heavyweight.  Gram for gram compared to other flours it has the highest fiber and protein content.  It has a very nice light coconut flavor.  Try it when making pancakes.   

A Healthy Pasta Salad

A Healthy Pasta Salad

I recently was going through my cookbooks as I need to bring a pasta salad to an upcoming event.  I was looking for a healthy pasta salad recipe that included a number of healthy ingredients.  During my search which was not producing many options, I came across this formula for making a healthy, great tasting pasta salad.

 4 cups cooked pasta + 4 cups chopped vegetables + 1-2 cups lean protein + ½ -1 cup flavor booster +3/4 cup dressing  =  great tasting pasta salad.          

  

1.       Chose whole-wheat pasta.  I selected bow ties, so cooked three cups of dry pasta to get four cups of cooked pasta.

2.       Select vegetables.  I thawed frozen peas, added some mushrooms and a little onion to equal four cups.

3.       Add lean protein.  I considered options like hard-boiled eggs, cooked chicken breast, cooked ham, beans and tuna.  I selected diced ham.

4.       For a burst of flavor, I considered dried cranberries, cheese, olives, salami and sun-dried tomatoes.  I chose ½ cup shredded cheddar cheese.

5.       For a dressing, I wanted something healthy.  I made a buttermilk dressing with low-fat mayonnaise, buttermilk, a little salt and some fresh dill.

   

Juices Versus Smoothies

Juices versus Smoothies

 Juicing machines have seen increased popularity in recent years as have smoothie makers. Both can increase a person’s consumption of fruits and vegetables.   So which is a better choice?

 Juicing leaves behind the pulp which typically is thrown away.  The pulp contains fiber and nutrients, so you lose fiber and nutrients  which is a benefit of eating whole fruits and vegetables. 

Blending whole produce when making a smoothie can deliver more vitamins, minerals and phytochemicals because the mixture includes the skin and pith.  If the smoothie includes milk or yogurt, you get some calcium as well.

When making a smoothie, pay attention to ingredients being added as the calorie content can quickly increase with the addition of sweetened yogurt, sweetened juice, sorbet, frozen yogurt or ice cream.

 
The Produce for Better Health Foundation recommends no more than eight to 12 ounces of blended or juiced produce daily

Trail Mix Still a Popular Snack

Trail Mix Still a Popular Snack

Trail mix these days goes way beyond basic Gorp made with raisins and peanuts. From sweet to savory, there are thousands of combinations to appeal to any palate or snack craving. Combine any favorite (dry) ingredients and stash the mix in an airtight container in a cool, dry location to prevent spoilage, and you’re good to go.

The combination of nuts, raisins and chocolate as a trail snack dates at least to the 1910s, when outdoorsman Horace Kephart recommended it in his popular camping guide. For those same reasons, trail mix can pack a hefty caloric punch, especially it is eaten mindlessly. Keep serving size to a quarter-cup or less.
Mix ‘n’ Match—Ingredients

Nuts

• Nuts are full of healthy unsaturated fats, protein, fiber, antioxidants, vitamin E, and other essential vitamins and minerals.
• Whether they’re raw or roasted, go for unsalted, unsweetened nuts to keep sugar and sodium under control.
• Options: Almonds, pistachios, cashews, peanuts, and walnuts. Higher-calorie macadamia nuts, hazelnuts, Brazil nuts, pecans, and pine nuts are also good options in moderation.

Seeds

• For those with nut allergies (or just looking to mix things up), seeds provide many of the same nutritional benefits as nuts.  Sprinkle a handful of pumpkin, sunflower or sesame in trail mix for an extra boost of nutrients.

Dried Fruit

• Due to the amount of sugar in dried fruit, pay attention to the ingredient list and serving sizes. In moderation, dried fruit can be a great source of fiber, antioxidants, calcium, and vitamins A, C, and K.
• Look for dried fruit options with as little added sugar and preservatives as possible.
• Options: Dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates.

Grains

• Add some complex carbohydrates to your custom blend for extra fiber, which boosts overall energy and helps to keep you full .
• Choose whole grains whenever possible and avoid highly processed cereals that add unnecessary sugar and sodium.
• Options: Shredded wheat cereal, pretzels, whole-grain cereals like Cheerios or Chex, bran flakes, whole-wheat crackers, granola, toasted oats, puffed rice cereal, and air-popped popcorn can all add a little bit of crunch.

Sweets

• Sweets are often added to trail mix.  If adding a sweet, use a minimal amount.
• Options:  M&Ms, chips of various kinds (chocolate, peanut butter, carob, butterscotch), cacao nibs, yogurt-covered raisins, chocolate-covered coffee beans, mini marshmallows, or chocolate-covered nuts. When going the chocolate route, choose dark varieties for extra antioxidants.

Savory Extras

• Once the building blocks are all set, adding spices is a great way to change up the flavor a bit. Season the mix with sea salt, curry, ground ginger, cinnamon, nutmeg, cardamom, or cayenne pepper. Or create your own mix of spices.

Healthy Meals with Frozen Pizza

Healthy Meals with Frozen Pizza

There are some evenings where time is short and frozen pizza is a quick option.  Here are some tips for making meals with frozen pizza healthy.

• Since more dough means more calories look for a frozen pizza with a thin crust.  If you can find a frozen pizza with whole wheat flour as a crust ingredient this will improve the nutritional value.  Also skip buying a pizza with cheese stuffed into the crust. 
•  Meat lover pizzas tend to include meats that are high in calories and sodium.  Less is more when buying a pizza.  Add your own vegetable toppings.
• Pay attention to serving sizes.  One size of pizza may not seem like much, but remember many frozen pizzas contain lots of calories. Look for a pizza that has less than 350 calories and less than 600 milligrams of sodium per two slice serving.
• Another option is to make your own pizza.  You can buy a crust and pizza sauce and add your own toppings like vegetables and Canadian bacon which has less grams of fat.  You can also control the amount of cheese placed on the pizza.  Making a pizza does not need to be time consuming. 
•  Remember to serve a salad with pizza to improve the nutritional value of the meal.      

Data, Trends & Maps

Data, Trends & Maps

The Centers for Disease Control and Prevention’s Division of Nutrition, Physical Activity, and Obesity (DNPAO) is pleased to announce the launch of its new online Data, Trends & Maps interactive database.   What is the Data, Trends & Maps database? It is an interactive tool that provides state-specific behavior, policy, and environmental indicators from multiple data sources about obesity, nutrition, physical activity, and breastfeeding.    What can users expect? You can view statistics in a variety of formats, including maps, tables, and trend lines in the areas of: ·         Obesity/Weight Status ·         Fruit and Vegetable Consumption ·         Physical Activity ·         Sugar Drink Consumption ·         Television Viewing ·         Breastfeeding Users can also display all indicators for one state or all states for one indicator.   How can users access the database? The database can be accessed from DNPAO’s website Data, Trends & Maps. You can also post the Data, Trends & Maps Web button on your website for your users to link directly to the database.

Whole Grain Sampling Day-April 1

Whole Grain Sampling Day – April 1

April 1 is National Whole Grain Sampling Day. It’s the perfect time to try a new whole grain – ancient or new. According to a 2014 survey by the International Food Information Council, 72% of consumers are seeking more whole grains. Whole Grains also feature strongly in the National Restaurant Association's "What's Hot for 2015" survey of chefs, including "Whole Grains in Kids' Meals" as the top Kids' Meal trend behind the generic "Healthful Kids' Meals".

Studies show that switching to whole grains lowers the risk of many chronic diseases. While benefits are most pronounced for those consuming at least 3 servings daily, some studies show reduced risks from as little as one serving daily – so every whole grain in the diet helps.

Whole grain consumption is on the rise, due in large part to increased availability of a wide range of delicious and healthy grains for every palate. According to SPINS, a market research and consulting firm, sales of natural foods and beverages with the Whole Grain Stamp increased 9.9% over the last year.

You can add whole grains to your meals without cooking, simply by choosing breads, breakfast cereals, and other prepared whole grain foods. If you'd like to enjoy delicious whole grains at home as a side dish, however, here are some guidelines for cooking them from scratch.

Plain Grains, general directions
Cooking most grains is very similar to cooking rice. You put the dry grain in a pan with water or broth, bring it to a boil, then simmer until the liquid is absorbed. Pasta is generally cooked in a larger amount of water; the excess is drained away after cooking. Don't be intimidated!

Grain Pilaf, general directions
Brown small bits of onion, mushroom and garlic in a little oil in a saucepan. Add grain and cook briefly, coating the grains in oil. Then add broth in the amount specified below, and cook until all liquid is absorbed.

Important: Time Varies

Grains can vary in cooking time depending on the age of the grain, the variety, and the pans you're using to cook. When you decide they're tender and tasty, they're done. If the grain is not as tender as you like when "time is up," simply add more water and continue cooking. Or, if everything seems fine before the liquid is all absorbed, simply drain the excess.

Shortcut
If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking

Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold grain salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls into some canned soup. Cook once, then take it easy.

There are also many quick-cooking grain side-dishes on the market, even including 90-second brown rice. These grains have been pre-cooked so you only need to cook them briefly or simply warm them through in the microwave.

Source: Whole Grains Council