Cook with Wisconsin Cheese

Cook With Wisconsin Cheese

The state of Wisconsin and the art of cheese making are synonymous.  In celebration of June Dairy Month, enjoy some Wisconsin cheese.  Here are some tips for handling and cooking with cheese to ensure they taste and perform at their best.

·       Most natural cheeses taste best when served at room temperature.  Let sit, covered, out of refrigeration, for 30 minutes to an hour before serving.

·       Take out only what you think you will consume at one sitting and leave the remainder in the refrigerator. Repeated temperature changes hasten product deterioration.  

·       In cooking, use low heat and avoid long cooking.  High heat and long cooking times make many natural cheeses tough and stringy.

·       To promote even melting, slice, shred, grate, cube, or dice cheese before adding as an ingredient.

·       Broil foods topped for cheese four to six inches from heat source.

·       To microwave cheese, use 30 percent (medium-low) to 70 percent (medium-high) power.

Source: Wisconsin Milk Marketing Board     

Plan Now to Preserve Your Garden's Bounty this Summer

Plan Now to Preserve Your Garden’s Bounty this Summer

Home canned spaghetti sauce full of the flavor of garden-fresh tomatoes, or strawberry jam bursting with fruit at the peak of ripeness, with the proper equipment and up-do-date recipes, these and other family favorites can be safely canned  at home. “Preserving food from your garden or orchard can be a good way to combat the rising prices of food at the grocery,” says Barbara Ingham, University of Wisconsin Extension food scientist, “but be sure to follow research-tested recipes for safe, high quality food that your family will enjoy.”

Recipes that are not precise, mentioning a pinch of this ingredient or a pinch of that ingredient, recipes that are not tested in a laboratory or recipes that contain outdated or inaccurate canning information, can result in products that may be unsafe to consume. Dr. 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 are 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 Dr. Ingham. Cookbooks and old family recipes are not reliable sources of research-tested recipes. Consult your local county extension office for recipes which will ensure that you are canning safe, high quality foods. The University of Wisconsin Extension has up-to-date recipes in bulletins on safe canning of fruit, jams and jellies, meat, pickles, salsa, tomatoes, and vegetables; and information on freezing fruits and vegetables.

“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,” says Ingham. “I answer questions every year from consumers who are not aware that you must add acid to home-canned tomato products to ensure safety.  And this is just one example where even though it’s tempting to return time and again to a family-favorite recipe, it’s important to update your canning recipes as guidelines change. “  

County extension offices throughout the country have information on food preservation.  In addition copies of the up-to-date Wisconsin Safe Food Preservation Series bulletins can be obtained at county extension offices in Wisconsin. This information is also available online at www.foodsafety.wisc.edu. 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.

 

Have Some Cheese Please

Have Some Cheese Please

One of the great things about living in Wisconsin is the access we have to a vast assortment of cheeses.  More than 600 varieties, types, and styles of cheese are made in our state.  When shopping, look for cheeses made in Wisconsin.

Here are some storage guidelines.  Follow the “three Cs” – keep cheeses. Once cheese is opened, shelf life depends on proper storage, which in turn depends on the type of cheese you’ve purchased.  For instance:

·       Fresh cheeses like Ricotta, fresh Mozzarella and Mascarpone are high in moisture and quite perishable.  They should be kept tightly sealed, cold and used within two weeks.

·       Semi-soft cheese including Monterey Jack, Muenster, Brick, and Harvarti and soft-ripened cheeses such as Brie and Camembert once opened, are best kept wrapped first in waxed or parchment paper and then in plastic wrap.  The waxed or parchment paper allows the cheese to breathe, while the plastic wrap protects against excessive moisture loss.

·       Firm and hard cheese such as Gruyere, Parmesan, Asiago and Aged Cheddar, should be wrapped snugly in plastic wrap to minimize further moisture loss.

·       Blue-veined cheeses like 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 thus lose moisture and develop mold more readily.  If chunk cheese develops surface mold, cut off about ¼-inch from each affected side. The remaining cheese is fine, but should be used within a few days.

 Source: Wisconsin Milk Marketing Board 

Summer Grilling-Don't Forget Seafood

Summer Grilling – Don’t Forget Seafood

When grilling this summer, don’t forget seafood. Seafood has lots of nutritional value and tastes great.  Here are some tips to make the grilling experience a success.

Successful seafood grilling depends on the fish's texture. Look for fish that has a thick, firm, meaty texture so that it won't fall apart while it's cooking. Although some of the firm–textured fish is higher in fat than more delicate types of fish, the fat in fish is a kind of heart–healthy fat. Here are some examples of seafood that can be successfully grilled.

Grouper: This white–meat fish is sold in fillets and steaks. If you can't find grouper, you can use sea bass.
Halibut: The meat of this fish is white and mild–flavored and comes in steaks and fillets. It's a bit more delicate than other fish, so be careful when turning it on the grill.
Salmon: is a great fish to grill.
Scallops: There are two groups of scallops–bay and sea. The larger sea scallops are best for grilling because they have a meatier texture and can be easily skewered.
Shrimp: Large or jumbo shrimp are the best for grilling. They cook quickly and are easily skewered.
Swordfish: The mild fish has a firm, gray-white flesh and a meaty texture and is usually sold as steaks. Its natural oil content keeps it moist while grilling.
Tuna: It cooks more like beef and its deep red meat almost never sticks to the grill.

To avoid overcooking fish, it's generally best to go with a medium–hot fire.  Start checking the fish several minutes before you think it's done. There are two ways to test doneness: (1) pull a little of the flesh out with a fork and see if it flakes, or (2) make a small slit in the thickest part of the fish with a sharp knife. Cooked fish will be firm to the touch and opaque; undercooked fish will appear shiny and semi-translucent.

Tips for Grilling Fish
• Make sure the grill rack is very clean. Any residue on the rack could interfere with the fish's delicate flavor, plus, a clean rack helps prevent sticking.
• Lightly coat the grill rack with cooking spray or brush it with oil before placing it over the heat source. This keeps the food from sticking and makes the grill rack easier to clean.
• Place the seafood on a hot grill rack and leave it there for several minutes before you try to move it. This way, a sear will develop between the fish and the grill rack, and this prevents further sticking.
• Watch the time. Seafood cooks quickly and you don't want to overcook. The cooking time will depend on the thickness of the fish as well as its texture, but most fish cooks in about 10 minutes or less.

Trans Fat Ban

The federal government earlier this week moved to ban the trans fats found in some of Americans' favorite foods.  The rule by the Food and Drug Administration notes that partially hydrogenated oils – the primary source of artificial trans fats in processed foods – are no longer generally recognized as safe for use in food. Under the rule, food companies have three years – until June 18, 2018 – to remove them from products in grocery stores.  

Trans fat intake has been linked to an increased risk of coronary heart disease by contributing to the buildup of plaque inside the arteries that may cause a heart attack. For this reason, the Food and Drug Administration requires that the trans fat content of food be declared on the Nutrition Facts label to help consumers determine how each food contributes to their overall dietary intake of trans fat. Many processed foods contain partially hydrogenated oils (PHOs), the major dietary source of industrially-produced trans fat in processed food. 
 

Now, the FDA is taking a step to remove artificial trans fat from the food supply. This step is expected to reduce coronary heart disease and prevent thousands of fatal heart attacks every year. 

Some manufacturers still use partially hydrogenated oils in processed foods. Some examples of foods which may contain partially hydrogenated oils include: 

-crackers, cookies, cakes, frozen pies and other baked goods

-snack foods (such as some microwave popcorn)

-stick margarines

-coffee creamers

-refrigerated dough products (such as biscuits and cinnamon rolls)

-ready-to-use frostings
 

Now that partially hydrogenated oil is no longer generally recognized as safe, FDA is providing a three-year compliance period. This will allow industry to gradually phase out the remaining uses over a three-year period, or seek food additive approval for those uses.
 

Source: Food and Drug Administration

Freezing Berries

Freezing Berries

 One of the highlights of summer is fresh berries.  They can be enjoyed all year by freezing them. Below are steps for successfully freezing berries.

·       Rinse berries with water and let them dry thoroughly on paper or cloth towels.  Remove the stems and green leaves from the berries.

·       Place berries on a cookie sheet on a single layer allowing space between the berries.

·       Freeze berries about two hours until they are solid. 

·       Portion into 1- or 2-cup quantities and transfer into freezer-safe plastic bags or containers.  Press out air trapped in the bag before sealing.

·       Use berries within one year for optimal freshness.          

Making Successful Jams & Jellies

Making Successful Jams & Jellies

Nothing says “summer” like the delicious taste of homemade jam and jelly.  Jams and jellies are processed in a boiling water or steam canner. Here are some tips for making a great jellied product.

·       You may safely add a small amount (1 teaspoon or less) of herb or other flavoring to a fruit jam or jelly recipe e.g. when making basil strawberry jam.

·       Substitute peaches for nectarines, or apples for pears with the same tasty results.

·       You may use unsweetened frozen or canned fruit in place of fresh in any jam or jelly recipe.  Do not use pre-sweetened fruit.

·       You may use honey in making jams or jellies.  In recipes with no added pectin, honey can replace up to ½ the sugar, decrease the amount of liquid by the amount of honey added.

·       If using bulk pectin, six tablespoons is equal to one box.

·       Follow a recipe tested for the type of pectin (regular, low-sugar, no-sugar) and form (powdered or liquid) specified.  Do not substitute as the product will fail to set.

·       Do not double jam and jelly recipes as you will end up with syrup.

Source: Barb Ingham, UW-Extension Food Safety Specialist 

5 Tips for a Successful Home Canning Season

5 Tips for a Successful Home Canning Season

1.       Start with a research-tested recipe.  Just because a recipe is in print, doesn’t mean it’s safe for you and your family.  Start with a recipe that has been tested to make sure that the product is safe and high quality. A great place to begin is with the recipes from the National Center for Home Food Preservation www.uga.edu/nchfp/  Some states, such as Wisconsin, have recipe books that have been developed to ensure safe canning no matter where you live in the state (see the Recipes tab): http://fyi.uwex.edu/safepreserving/edu
2.       Use recipes that are up to date. We all want to continue with those tried-and-true recipes, but canning recommendations have changed dramatically over the last 15 years. If you are using recipes that date before 1994, then it’s a good idea to set those aside and find an up-to-date recipe that has been tested for safety.
3.       Start with equipment in good working order. A boiling water canner should have a flat bottom, so that it fits nicely on the stove top, and a tight-fitting lid. A pressure canner will have either a dial-gauge or a weighted gauge. Dial gauge canners should be tested every year for accuracy. Most county extension offices will test dial gauge canners for free! (This is certainly true in Wisconsin.) If you have a Presto dial gauge canner, contact the company if your county extension office does not offer this serve – 715-839-2232.  Replace canner gaskets every 2-3 years.  At this time, a steam canners is not recommended as a replacement for a boiling water canner. There is information to help you successful use your pressure canner: Using Pressure Canners www.uga.edu/nchfp/publications/uga/using_press_canners.html

And one final note on canners, don’t use a pressure cooker, sometimes called a pressure saucepan, as a pressure canner. A pressure canner holds a minimum of 4-quart jars and has a pressure regulator capable of measuring up to 15 pounds of pressure.

4.        Assemble jars and other items. Use only standard home canning jars, not old mayonnaise jars, and check these to make sure they are not chipped or cracked. Always use 2-piece lids; purchase lids new each year (the sealing compound will break down on storage) and sort through screw bands to make sure they are not rusted. It’s fine to reuse canning jars, as long as they are not chipped or cracked. Garage sales can be great places to locate used canning jars, just make sure they were designed for canning. Other items that come in handy for home canning include jar fillers, tongs, and lid wands.
5.       Leave your creativity behind! Home canning is one area where being creative can lead to food safety disasters.  So begin with an up-to-date, research-tested recipe and carefully follow the directions. Don’t make ingredient substitutions, unless they are allowed, and follow the recipe directions through all the steps. Don’t substitute dishwasher canning, oven canning, or open-kettle canning for an approved canning method - boiling water canning or pressure canning.

And remember, at the end of the day, a sealed canning jar does not indicate that the food inside is safe. A sealed jar simply means that the jar is sealed. You can do a lot of things wrong and still get a jar to seal! Follow these easy steps for safely preserving your garden’s bounty to enjoy all year round.

Strategies to Get Your Family to Eat More Fruits and Vegetables

Strategies to Get Your Family to Eat More Fruits and Vegetables

Does your family eat enough fruits and vegetables? If your answer is yes, great. However, most families do not get the recommended daily dose. The problem with that is fruits and vegetables contain many essential nutrients that are under consumed, such as potassium, fiber, vitamin C and folate.

Depending on the age of your child, most children need between 1 and 1 1/2 cups of fruit and 1 and 2 cups of vegetables daily; adding about a cup of each for adults. To find out the exact amount your family needs, visit www.choosemyplate.gov.

Here are some strategies to get your family to eat more fruits and vegetables.

• Keep visible reminders. Make sure cut-up fruits and vegetables are the first thing you see when you open the refrigerator.
• Put your kids in charge. Nothing excites children more than allowing them to be in charge of something, and it may even help them to eat healthier! Ask them to help with stirring, measuring ingredients or breaking apart vegetables.
• Dip it. Offering a dip on the side can make fruits and vegetables much more appealing. For a quick veggie dip, mix plain yogurt with a French onion seasoning packet. For a fruit dip, mix vanilla yogurt with a little peanut butter and cinnamon.
• Blend into a frosty treat. Smoothies are a perfect opportunity to add more fruits and vegetables to your diet. Blend yogurt, frozen fruit of your choice and spinach together and you’ve got a tasty drink that is also healthy and fiber-filled!
• Disguise them. Next time you make mashed potatoes, steam up some cauliflower and mash it right into the potatoes. Puree vegetables into soups or grate carrots and apples and mix into muffins. Get creative! There are many ways to sneak fruits and vegetables in your family’s favorite dishes.
• Use as snacks. When you’re on the go, keep apples and oranges in your car. Or have carrot sticks and hummus when a snack is needed before dinner. Fruits and vegetables can be just as portable as other high-sugar, convenient snacks
• Be a good role model. As head of the household, you are your family’s biggest role model. If you are eating fruits and vegetables, your habits may carry onto the rest of the family. Also, if you do not like a particular food, still allow the other members of the family try it. You may be surprised at the foods they decide they like!

 

Clearing Up Confusion on Juice

Clearing Up Confusion on Juice

Why choose 100% juice?
100% juice is a healthy beverage because it has most of the nutrients found in fruit. It has natural sugar but no added sugar. Juice drinks usually have added sugar. Read the label to see what percent juice is in your beverage.

How much 100% fruit juice should we drink?

If you choose to drink 100% fruit juice, children 1 to 6 years old should have 4 to 6 ounces a day. Older children and adults should have no more than 8 to 12 ounces a day.

Do smoothies or fruit-flavored sports drinks count?

If smoothies are made with 100% juice, then this juice counts toward your total juice intake. Fruit-flavored sports drinks usually have very little if any juice and often have added sugar.

Tips for drinking less fruit juice:

• Eat whole fruit instead of juice.
• Have juice with only one meal a day.
• Drink water or sparkling water

Source: Gayle Coleman, Nutrition Education Program Specialist

Benefits of Physical Activity

Benefits of Physical Activity

The benefits of regular physical activity include:

·         Building strong bones and muscles

·         Maintaining a healthy weight

·         Improving physical self-esteem

·         Sleeping better and feeling more relaxed 

·         Having more energy, plus better physical and mental health

·         Better posture and balance

·         Reduced risk of chronic conditions, such as heart disease, stroke, cancer, osteoporosis

·         Improved ability to continue with independent living, due to better physical health  

Adults Lead the Way
To boost your family’s physical activity levels, the adults in the family have to “step up” too! By leading the way and adding family-oriented activities to your family’s daily schedule, it can really help to boost the amount of physical activity that you and your family members achieve.  

Being active as a whole family can bring your family closer together. For example, a family walk, or a family game of croquet, bocce ball or baseball can be a lot of fun, for all ages. Other simple, fun activities are a good way to get everyone moving. Try different activities that involve jumping, throwing, catching and kicking. These kinds of basic activities will help your children learn important skills they need every day at school and at play. By being active with your kids, giving them constant encouragement, and showing a sense of fair play and good sportsmanship, gives them a healthy, active role model to follow. 

No Need to Break the Family Budget
Sometimes, the cost of group activities may be high, but there are lots of ways to be active without breaking your budget.  Aim to include as many low-cost activities in your lifestyle as you can, such as walking, swimming at local lakes, running or hiking. For activities that may cost more, try these approaches:

·         Buy second-hand gear (e.g., a used canoe, used skates, used ski equipment)

·         Borrow or exchange basic gear or equipment with relatives or friends

·         Rent gear or equipment rather than buying

·         Plan/budget ahead to do certain activities (but only as often as you can afford to)

·         Start a family project to save money for a favorite item or type of equipment (e.g., this could be a small item such as a quality football or top-of-the line Frisbee, or a larger purchase such as new or used cross-country skis, boots and poles for one or more family members)  

Planning Steps for Parents
In today’s busy world, there are so many things that can get in the way of family physical activity. For instance, many families have children (and adults) who are too often preoccupied with using various electronic devices, such as television, computers, mobile phones, gaming equipment and more. In most cases, these types of “screen time” are largely inactive or sedentary time.

To help you and your kids be more active, make a plan. Plan to decrease screen time by 20 or 30 minutes each week. (At the same time, reduce your own screen time, so the kids can follow your example. Then get moving.

June is Dairy Month

June is Dairy Month

We are excited here in Wisconsin as it is June Dairy month.  We had nearly 6,000 people attend our county June Dairy Month Breakfast on the Farm, held on Sunday, May 31^st at one of our family owned dairy farms.  Our dairy producers do a great job of producing high quality milk. Much of this milk is used to produce cheese. 

Wisconsin is the fourth largest cheese-producing region in the world.  Specialty cheese production accounts for 22 percent of Wisconsin’s cheese production and 46 percent of total U.S. specialty cheese production.  Wisconsin cheesemakers in 2015 captured 59 percent of all awards presented at the United States Championship Cheese Contest. 

Whether you are consuming cheese, milk, yogurt or other dairy products, there are many health benefits.  Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein.

Nutrients

o   Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of dairy products per day can improve bone mass.

o   Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, fluid milk, and soymilk (soy beverage), provide potassium.

o   Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk and soymilk (soy beverage) that are fortified with vitamin D are good sources of this nutrient. Other sources include vitamin D-fortified yogurt and vitamin D-fortified ready-to-eat breakfast cereals.

o   Milk products that are consumed in their low-fat or fat-free forms provide little or no solid fat.

Health benefits

o   Intake of dairy products is linked to improved bone health, and may reduce the risk of osteoporosis.

o   The intake of dairy products is especially important to bone health during childhood and adolescence, when bone mass is being built.

o   Intake of dairy products is also associated with a reduced risk of cardiovascular disease and type 2 diabetes, and with lower blood pressure in adults.

 

Nuts: A Treasure Trove

Nuts: A Treasure Trove  

As I have written in previous blog articles, nuts are a treasure trove of vitamin, minerals and antioxidants.  The more often they are eaten, the more health benefits that are derived. 

In a study printed in the New England Journal of Medicine researchers tracked more than 100,000 adults for 30 years.  Those who ate nuts seven or more times per week were 20 percent less likely to drive of any cause during that time frame, compared to those who did not eat nuts..

Nuts can boost your health. The nutrients in nuts can prevent tumor growth, protect your heart and blood vessels, calm inflammation and limit cell damage from free radicals.

While nuts are very nutritious, they are high in calories.  One ounce is a serving size.  Below is are examples of 1-ounce servings:

·         Six brazil nuts

·         14 walnut halves

·         18 cashews

·         19 pecan halves

·         21 hazelnuts

·         23 almonds

·         49 pistachios