Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Food Safety – Keep Your Weekly Prepped Meals Fresh and Safe

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Whether you are meal prepping for yourself or meal prepping for you and your family, you have to know how to keep that food safe! Follow these few tips below to make sure you’re eating nutritious and safe food. Keep your weekly prepped meals fresh and safe with this simple guide to meal prep food safety.

  • Clean
    • Make sure your hands, prep surfaces, and utensils are all clean and sanitized before beginning your meal prep.
    • Make sure you rinse your fresh fruits and vegetables before you slice into them.
    • Be sure to rinse the tops of cans before using a can opener to open.
  • Separate
    • Keep fresh fruits and vegetables, uncooked starches (rice, quinoa, beans), and raw meat separate from each other until after cooking.
    • Keep separate in the grocery cart, grocery bags, refrigerator, and prep space.
    • Wash hands after touching raw meat and before touching any other surface, utensil, container, fresh or cooked foods.
  • Cook
    • When meal prepping it’s key to cook your food to the proper internal temperatures before combining it into your meal prep containers.
    • When you are ready to eat a prepped meal, be sure to reheat to the internal temperature of 165 degrees F.
  • Chill
    • When meal prepping it is critical to keep an eye on the clock. Food can only be in the temperature danger zone (40-140 degrees F), where bacteria multiplies fastest, for 2 hours.
    • Once food is cooked and assembled be sure to begin the chilling process immediately.
  • Storage
    • Store your prepped meals in shallow containers with airtight lids.
    • See the list below to see how long you can keep your prepped foods safely in the refrigerator.
      • Cooked Meat (poultry, beef, pork, fish, shrimp) – 3 to 4 days
      • Vegetables & Fruit combined with cooked Meat – 3-4 days
      • Starches (rice, quinoa, beans) combined with cooked Meat – 3-4 days

 

Source:

USDA Refrigeration and Food Safety

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Onions

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Onions are a staple in lots of recipes for their flavor adding abilities. They can be pureed, minced, diced, sliced, and are readily available at most any grocery stores. Learn more about these amazing flavorful & edible roots below.

Storage – 

Onions are fully mature when their tops have fallen over. After pulling from the ground allow the onion to dry, clip the roots and cut the tops back to one inch. The key to preserving onions and to prevent bruising is to keep them cool, dry, and separated. In the refrigerator, wrapped separately in foil, onions can be preserved for as long as a year. The best way to store onions is in a mesh bag or nylon stocking. Place an onion in the bag and tie a knot or put a plastic tie between the onions and continue until the stocking is full. Loop the stocking over a rafter or nail in a cool dry building and when an onion is desired, simply clip off the bottom onion with a pair of scissors or remove the plastic tie. Another suggestion is to spread the onions out on a screen which will allow adequate ventilation, but remember to keep them from touching each other. As a general rule, the sweeter the onion, the higher the water content, and therefore the less shelf life. A more pungent onion will store longer so eat the sweet varieties first and save the more pungent onions for storage.

Store chopped onions in the refrigerator in a sealed back with the air removed for up to 5 days.

Did you know?

Onions is Texas’s leading vegetable crop.

Onions are a good source of Vitamin C, folic acid, and dietary fiber.

Onions contain quercetin, a flavonoid, an antioxidant compound that reduces free radicals in the body.

Onions can have blood sugar-lowering effects in humans.

Cleaning your Grill

Using wire brushes to clean your grill can lead to parts of the metal particulate being left on the grill, transferred to the items being grilled, and then ingested. This causes serious health problems. Instead of a wire brush, you can use an onion! Slice the onion in half and rub the flat edge along the grill as it’s heating up or while it’s cooling down. The acidity levels in the onion breaks down leftover food to clean the grill. Be sure to use tongs, grilling gloves, or other specially made tools to keep your hands safe from the hot grill.

Sources:

Aggie Horticulture

AgriLife Today

Aggie Horticulture 

Onion Health Research – National Onion Association

Carving Pumpkins Knife Safety

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It’s getting close to pumpkin carving time! It’s tempting to pull out your sharpest kitchen knife to get the job done, but you may want to think twice. Using your kitchen knives may lead to more serious injuries and can damage your knives at the same time. Use these tips to make sure carving your pumpkins is a fun & safe activity!

  • Use the Right Tools – Instead of the knives in your kitchen, use the specialty tools in a pumpkin-carving kit—readily found online and in convenience stores and designed for pumpkin carving safety. These tools can saw through rinds, poke holes, and scoop out innards without being razor-sharp. The instruments are also generally small, which makes them easier to control than most knives and easier to use when making intricate cuts.
  • Carve Your Pumpkin With Its Top On – That way you won’t be tempted to put your hand inside and cut toward your hand. Hold the top of the pumpkin to stabilize it and cutting with your carving instrument’s blade pointing down. Instead of removing the top of the pumpkin to scoop out the insides, think about cutting a hole in the bottom. If you’re using a candle inside your pumpkin, you can then place the carved pumpkin on top of the lit candle—rather than awkwardly reaching inside the pumpkin to light the candle.
  • Keep Things Clean, Dry, and Bright – For pumpkin carving safety, work in a clean, dry, and well-lit area, keep your hands and tools clean and dry, and take your time.
  • Don’t Let Kids Carve – Children 14 and younger can participate by drawing the pattern with a marker and cleaning out the pulp and seeds with their hands or a spoon—but make sure an adult does the actual cutting. It’s important to supervise older teens, too. Adolescents often become patients because parents think they’re responsible enough to be left on their own to carve pumpkins.
  • Know First Aid – If you or a family member gets cut while carving a pumpkin, apply direct pressure to the injury using a clean, dry cloth. If bleeding doesn’t stop in 15 minutes, get to an emergency room or urgent-care clinic.

If you still decide to use your kitchen knives, be aware that you may cause permanent damage to them by putting more pressure on the handle and blade than they are made for. This can cause damage that may result in safety issues once they return for use in the kitchen.

Source:
Consumer Reports. Pumpkin Carving Safety Tips – Interview with Stuart J. Elkowitz, M.D., assistant clinical professor at NYU Langone Medical Center in the division of hand surgery.

Root Vegetables

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Root vegetables are some of the most nutrient-dense vegetables in the world. They grow under the earth’s surface and absorb nutrients from the soil. They are packed with a high amount of antioxidants, vitamins, and iron.  Root vegetables are also filled with fiber, which helps you feel fuller longer and aid in digestion.

There is a long list of root vegetables, some of the more popular are sweet potatoes, yams, beets, carrots, parsnips, fennel, turnips, rutabagas, yuca, onions, garlic, celery root, jicama, horseradish, turmeric, radishes, and ginger are all considered roots.

While each root contains its own set of health benefits, they share many of the same characteristics. Let’s take a look at some of the more popular root vegetables.

Carrots-One of the most well know veggies and root vegetables packed with nutrients.  Carrots glow with the antioxidant beta-carotene, Vitamin A & K.  A popular crunchy snack when consumed raw, but sweet and delicious roasted or sautéed. Look for beautiful vibrate colors of carrots in orange, purple, yellow, red, and white.

Turnips-A filling root vegetables, turnips are full of fiber, Vitamin C, and potassium.  This veggie can be swapped for any potato recipe.  Try substituting in place of fries, mashed turnips, or make a tasty turnip coleslaw.  Turnips have a bright purple color on the lower tip.

Beets-An earthy taste to them and high in nutrients, beets are a very popular root.  Beets have a high concentration of nitrate which helps support exercise performance and provide more blood flow to your brain. Beets can even support to lower your blood pressure.  This root, high in folate and manganese, can be added to many different types of recipes.  Try adding beets to your smoothies, on your salads, or roasted with other root vegetables.

Onions/Garlic– A staple in many kitchens, onions are used in many dishes to provide flavor, fiber, and Vitamin C. There are different types of onions, however, all have the same flavor and smell.  Whether diced, roasted, slice or sautéed, onions provide much flavor to any food combinations. Garlic is another root veggie that is used to provide more flavor to dishes.  Nutritionally garlic is high in Vitamin C and B6, but most importantly an immune system booster to help fight off infections.

Ginger-a smaller root that is related to turmeric, ginger is antioxidant-rich.  Noted for providing herbal remedies, ginger can be used to flavor soups, stews, tea, and smoothies.

Sweet Potatoes/Potatoes-Sweet potatoes are high in both Vitamin A and C along with fiber.  They are sweeter and less starchy than regular potatoes, however can be cooked the same at regular potatoes.  Try boiling, baking, and roasting sweet potatoes at a side dish, or make it a main dish.  Potatoes are a starchier root veggie, but high in fiber and vitamin C.

All produce needs to be washed before preparing, but root vegetables need just a little more attention.  Follow these easy steps to make sure all the dirt is out of your roots!

Cleaning your root vegetables like beets, potatoes, and carrots is a must before preparing.  Even if you’re planning on peeling your vegetables, a good cleaning is essential to wash off any dirt and bacteria.  After all, these vegetables are pulled out of the ground by their stems.

Start by cleaning countertops, cutting boards, and utensils with hot soapy water before peeling or cutting produce. Bacteria from the outside of raw produce can be transferred to the inside when it is being cut or peeled.

Wash root vegetables under running water, rub briskly with a firm brush to remove dirt.   You can choose not to peel your vegetables after washing well, or peel and then rise again before placing on your countertop to prepare.

 

Sources:

13 Healthiest Root Vegetables. Healthline.com

A Guide to Root Vegetables. Ohmyveggies.com

What Are Root Vegetables? SouthernLiving.com

Milk

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Right now we know that going to the grocery store and finding milk isn’t guaranteed, or maybe you’re trying to limit your grocery store trips. Whatever your reason, you may find a need to freeze milk. Here are our tips on safely and effectively freezing your milk.


Freezing

  • First, check the “sell-by” or expiration date on your carton — if the date hasn’t passed yet, you’re good to freeze. Milk expands when frozen. So storing in an easily breakable glass bottle or cardboard cartoon brings the possibility of a real mess in your freezer. Technically, you can freeze milk that comes in a plastic gallon bottle, but we recommend pouring your milk into two or three freezer-safe plastic containers to make the thawing process a bit easier and so you can avoid having to re-freeze.

Thawing

  • Moving your milk from the freezer to the refrigerator overnight will typically do the trick. If time is of the essence, you can fill a large bowl with cold water and submerge the frozen container of milk inside — just be sure to replace the lukewarm water with the cold water as it warms up. Never thaw milk at room temperature (on your counter), it runs the risk of spoiling the milk. Frozen milk should be consumed within 2–3 days of thawing.

Tips

  • Milk tends to absorb any odors in your fridge/freezer, so make sure your storage containers have a tight seal and are sealed properly.
  • Don’t forget to label your new containers with the date that you froze your milk on. The FDA recommends that milk be consumed within 3 months of freezing.
  • If your milk experiences separation during the freezing/thawing process, simply stir to recombine.
  • Don’t forget about powdered milk as a great alternative to fresh milk or freezing your milk!

Milk Nutrition Facts:

  • Whole Milk: 8 ounces contains 3.5% fat and has 150 calories
  • Low-Fat Milk: 8 ounces contains 1% fat and has 110 calories
  • Skim Milk: 8 ounces contains 0% fat and has 90 calories
  • All milk provides 9 essential nutrients that are beneficial to your health:
    • Calcium
    • Vitamin D
    • Protein
    • Phosphorus
    • Vitamin A
    • Riboflavin
    • Pantothenic Acid
    • Vitamin B12
    • Niacin

Reduced Fat Dairy Substitution Tips:

  • Substitute reduced-fat sour cream, low-fat or nonfat plain yogurt, or cottage cheese for full-fat sour cream
  • Reduced-fat milk can be substituted in most recipes
  • Evaporated milk can be substituted for whipping cream in some recipes

Sources:

Good Housekeeping. Can you Freeze Milk? by Katie Bourque

FoodSafety.gov

Southwest Dairy Farmers

Texas A&M AgriLife Extension Service Path to the Plate program