Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

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.

Squash – Winter Squash

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Winter squash (including acorn, buttercup, butternut, and Hubbard varieties) is rich in Vitamin A (beta-carotene), dietary fiber, folate (folic acid), and potassium. It is naturally low in calories, fat, and sodium which makes it a perfect canvas for your healthy fall recipes. Here is a bit more about these winter squashes.

Selecting:

Choose a firm, well-shaped squash that is heavy for its size and has hard, tough skin. Do not choose those that have sunken or moldy spots. Avoid squash with cuts or punctures in the skin. Also, slight variations in skin color do not affect flavor. A tender rind indicates immaturity, which is a sign of poor quality in winter squash varieties.

Harvesting:

Since winter squash is harvested mainly during the time that pumpkins are harvested, they need to be planted in the late summer months (August to September). Harvesting would then occur from October to November.

When harvesting winter squash, handle them carefully to avoid cuts and bruises.  These injuries are not only unsightly, but they also provide entrances for various rot-producing organisms.  Cut the fruit off the vine with pruning shears.  Leave a 1-inch stem on each fruit.

Storing:

After curing, store winter squash in a cool, dry, well-ventilated location.  Storage temperatures should be 50 to 55 degrees Fahrenheit.  Do not store squash near apples, pears, or other ripening fruit.  Ripening fruit releases ethylene gas which shortens the storage life of squash.

When properly cured and stored, the storage lives of acorn, butternut, and hubbard squash are approximately 5 to 8 weeks, 2 to 3 months, and 5 to 6 months, respectively.

Recipes:

Sources:

Iowa State University Extension. Harvesting and Storing Winter Squash. Richard Jauron.

Texas A&M AgriLife Extension. Food Technology & Processing – Winter Squash. Aggie Horticulture.

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

Shopping Smart

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Save money? Yes, please! You might be surprised to know some of these smart shopping practices can be made into grocery store habits that make your food dollars stretch even more!

Here are a few tips to follow:

1. Price Compare with Grocery Store Apps

Browse store flyers to find the best deals for what you definitely need. You can find out what’s on sale on stores’ websites or apps. Some show specials, and others allow you to clip coupons digitally. You can even build your grocery carts in different apps and see which one comes out cheaper, then complete your order with that retailer.

2. Shop with a Calculator

If you’re trying to stick to a specific budget, then decide on that number—like not spending more than $50 at the store—and hold yourself accountable. One way to do this is to calculate every item as you add it to your cart. You have a calculator built into your phone, so there’s no excuse!

3. Plan Meals Based on What’s in Your Pantry

I.e. if you have a ton of chickpeas in the cupboard, look for recipes featuring them before you go to the store. Think of grocery shopping based on what’s in your pantry as your own Chopped challenge to see what you can make without spending any money.

4. Use a Smaller Cart or Basket

Using a basket or a small cart at the store will force you to only buy what you need instead of tossing in impulse purchases.

5. Buy in Bulk—Online

If you want to save money by buying in bulk, do it without purchasing a membership to a warehouse store! But only buy in bulk for what you know you’ll eventually use and have pantry space for—you probably don’t need 10 pounds of pork chops or 30 cans of tomatoes.

6. Vacuum Seal Meat and Freeze It

If you use chicken breasts every single week and can get them for $0.99 per pound in bulk versus $5.99 per pound for a regular package, then use a vacuum sealer to store them properly. Check out our tips for freezing food here.

7. Shop Bottom Shelves and Outer Aisles

Grocery stores put the pricier name brands at eye level so you’re more likely to grab it without looking around for a better deal. Scan from top to bottom before you purchase.

8. Go Generic

If you aren’t brand loyal to a product, then try generic.

9. Shop from the Bulk Bins 

Not sure if you like a certain ingredient? Only need a cup of quinoa for a salad, or a sprinkle of peanuts to finish a dish? Hit the bulk bins. It’s a great way to experiment with new grains, dried beans, nuts, or even spices instead of committing to an expensive bag and letting it collect dust in the pantry.

10. Get Dried Beans Instead of Canned

Cooking with dried beans requires a little extra time to soak to save a lot of money. Canned is fine for convenience, but if you eat a lot of beans, dried will take your dollar further. Instead of paying $1 per 15 oz. can (which is almost half liquid and half-cooked beans, so $2 per pound), you could get FOUR pounds of dried beans for $5 ($1.25 per pound dried, and they double in size when cooked). Look at the price per ounce when comparing products such as dried vs canned beans, this will give you an idea which is the better deal.

11. Buy Frozen 

Frozen veggies can be more inexpensive than fresh some times, plus they keep longer and create less food waste if you are unsure about dinner plans. Buying frozen meat may also be a less expensive option, always double-check!

12. Buy Everything Else In-Season

In-season produce will be cheaper because it’s so bountiful, even at a farmers’ market. It’s more common to find peaches or tomatoes on sale in the summer than in the winter.

13. Wash Your Own Lettuce

Buying pre-washed bagged greens is always more expensive. A 7 oz. tub of romaine leaves is $4.49, while three whole hearts (about 12 oz.) is $2.99. Buy and wash a ton of kale at once too—a bunch is typically at least 7 oz. for $2.50, while a washed bag of 5 oz. runs $4.50.

Source:

Bon Appetit. 17 ways to save money on groceries. By Alyse Whitney. Feb 7, 2018. 

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