What’s for dinner? If you’re looking for a new recipe, try this minestrone soup recipe with Heather Peracchio, one of our Extension educators from the UConn Extension Expanded Food and Nutrition Education Program.
A snack you can make with your children.
(Un bocadillo que puedes hacer con tus hijos.)
Stay home and enjoy
(a quedarse en casa y a disfrutar)
Peanut Butter Power Balls
1- Cup oatmeal
1- Cup peanut butter (any nut butter)
½- cup honey
½- cup nonfat dry milk (optional)
½- cup raisins
½- cup wheat germ or any cereals crush up
1 tsp. cinnamon
Combine all ingredients except wheat germ.
Shape in to one-inch balls and roll in wheat germ or cereal. Yield: 36 balls
1 taza avena
1 taza mantequilla de maní (cualquier otra nuez)
½ taza miel abeja
½ taza leche en polvo (opcional)
½ taza pasas
½ taza germen de trigo
1 cucharadita de canela
Combine todos los ingredientes excepto germen de trigo. Forme bolitas de una pulgada y enróllelas en el germen de trigo o cereal Rinde: 36 bolitas
Recipe courtesy of Angela Caldera, UConn Extension EFNEP
We’re rooting for winter with root recipes from our Put Local On Your Tray program. Visit https://putlocalonyourtray.uconn.edu/root-recipes/ to find some warm, filling and nutritious ideas for how to cook carrots, parsnips, beets, radish, or another root vegetable.
With so many cooking oils to choose from, it can be confusing which ones are heart-healthy and which ones are not. Cooking oils include plant, animal or synthetic fats used in frying, baking and other types of cooking. Oils are also used as ingredients in commercially prepared foods, and condiments, such as salad dressings and dips. Although cooking oils are typically liquid, some that contain saturated fat such as coconut oil, palm oil and palm kernel oil are solid at room temperature.
Health and Nutrition
The Food and Drug Administration recommends that 30% or less of calories from the foods you eat daily should be from fat and fewer than 7% from saturated fat. Saturated fat is found in animal and dairy products as well as the tropical oils (coconut, palm and palm kernel oil). The National Heart, Lung and Blood Institute and World Heart Foundation have recommended that saturated fats be replaced with polyunsaturated and monounsaturated fats. Olive and canola oils are good sources of monounsaturated fats while soybean and sunflower oils are rich in polyunsaturated fat. Oils high in unsaturated fats may help to lower ”bad” Low density lipoprotein (LDL) cholesterol and may raise “good” High density lipoprotein (HDL) cholesterol.
Omega- 3 and Omega- 6 Fatty Acids
Omega-3 and Omega-6 are essential fatty acids – we cannot make them on our own and must get them from the foods we eat. Both are polyunsaturated fatty acids that differ from each other in their chemical structure. In modern diets, there are few sources of Omega -3 fatty acids, mainly the fat of cold water fish such as salmon and sardines. Vegetarian sources such as walnuts and flaxseeds contain a precursor of Omega-3 that the body must convert to a useable form. Keep in mind that Omega-3 fats from marine sources, such as fish and shellfish have much more powerful health benefits than Omega-3 fats from plant sources. By contrast, there are abundant sources of Omega-6 fatty acids in our diets. They are found in seeds and nuts and the oils extracted from them. Refined vegetable oils, such as soy oil, are used in most of the snack foods, cookies, crackers and sweets in the American diet as well as in fast food. Most Americans get far too much Omega-6 and not enough Omega-3 so it is recommended to eat more foods containing Omega-3 fatty acids.
Unlike other dietary fats, trans fats are not essential and they do not promote good health. Consumption of trans fats increases one’s risk of heart disease by raising levels of “bad” LDL cholesterol and lowering levels of “good” HDL cholesterol. Trans fats are artificially created by the process of hydrogenation that turns liquid oils into solid fats. Trans fat formed naturally is found in small amounts in some animal products, such as meat and dairy products. In 2015, the Food and Drug Administration, took action to significantly reduce the use of partially hydrogenated oils. Trans fats formed artificially during food processing are often found in commercial baked goods, crackers, and fried foods, as well as shortening and some margarines. When the label of ingredients says “partially hydrogenated”, it’s probably likely to contain trans fats. The Nutrition Facts label lists trans fats per serving.
Cooking with Oil
Heating oil changes its characteristics so it is important to know the smoke point – the point at which an oil begins to break down structurally, producing unhealthful by-products such as free radicals. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures. When choosing a cooking oil, it is important to match the oil’s heat tolerance with the cooking method. Generally, the more refined the oil, the higher it’s smoke point.
High Smoke Point (Best for searing, browning and deep frying)
|Oil||% Mono||%Poly||% Saturated||Notes|
|Almond||65||28||7||Has a distinctive nutty flavor; don’t use if allergic to nuts|
|Avocado||65||18||17||Has a sweet aroma|
|Hazelnut||82||11||7||Bold, strong flavor; don’t use if allergic to nuts|
|Palm||38||10||52||High in saturated fat; not recommended.|
|82||9||9||Look for high oleic versions – higher in mono-unsaturated fat.|
|Rice Bran||47||33||20||Very clean flavored and palatable|
|Tea Seed||60||18||22||Good for frying and stir-frying|
|“Light”/refined Olive||73||11||14||The more refined the olive oil the better its all-purpose cooking use. “Light” refers to color.|
Medium – High Smoke Point (Best suited for baking, oven cooking or stir frying)
|Canola||62||31||7||Contains good levels of Omega-3;good all-purpose oil|
|Grapeseed||17||73||10||High in Omega-6|
|Macadamia nut||84||3||13||Bold flavor, don’t use if allergic to nuts|
|Extra virgin olive||73||11||14||Good all –purpose oil|
|Peanut||48||34||18||Great for stir frying, don’t use if allergic to nuts|
Medium Smoke Point (Best suited for light sautéing, sauces and low-heat baking)
|Corn||25||62||13||High in Omega-6, high mono-unsaturated versions coming.|
|Hemp||15||75||10||Good source of Omega-3. Keep refrigerated|
|Pumpkin Seed||36||57||8||Contains Omega-3|
|Sesame||41||44||15||Rich nutty flavor, keep refrigerated|
|Soybean||25||60||15||High in Omega-6|
|Walnut||23||63||9||Good source of Omega- 3|
|Coconut||6||2||92||High in saturated fat; use in moderation.|
No – Heat Oils (Best used for dressings, dips or marinades)
|21||68||11||Excellent source of alpha-linoleic acid, a form of Omega -3|
|Wheat germ||65||18||17||Rich in Omega-6. Keep refrigerated.|
Different oils stay fresh for different amounts of time, but you must store them all carefully. They should be tightly covered and stored in the dark away from heat. The less access to air, the fresher they will stay. Refrigeration benefits most oils. If unopened, peanut oil, corn oil, and other vegetable oils will keep for at least a year. Once opened, they are good for 4-6 months. Olive oil will keep for about 6 months in a cool, dark pantry but up to a year in the refrigerator. Walnut oil and sesame oil are delicate and inclined to turn rancid. Keep in the refrigerator and they will stay fresh for 2-4 months. It is best to purchase smaller bottles of oil if not used extensively.
Proper Disposal of Used Cooking Oil
Proper disposal of used cooking oil is an important waste-management concern. A single gallon of oil can contaminate as much as 1 million gallons of water. Oils can congeal in pipes causing major blockages. Cooking oil should never be dumped in the kitchen sink or in the toilet bowl. The proper way to dispose of oil is to put it in a sealed, non-recyclable container and discard it with regular garbage.
Article by: Sherry Gray MPH, RD
Extension Educator, UConn EFNEP
- Of the participants who washed their raw poultry, 60 percent had bacteria in their sink after washing or rinsing the poultry. Even more concerning is that 14 percent still had bacteria in their sinks after they attempted to clean the sink.
- 26 percent of participants that washed raw poultry transferred bacteria from that raw poultry to their ready to eat salad lettuce.
- Of the participants that did not wash their raw poultry, 31 percent still managed to get bacteria from the raw poultry onto their salad lettuce.
- This high rate of cross-contamination was likely due to a lack of effective handwashing and contamination of the sink and utensils.
- Clean sinks and countertops with hot soapy water and then apply a sanitizer.
- Wash hands immediately after handling raw meat and poultry. Wet your hands with water, lather with soap and then scrub your hands for 20 seconds.
- Beef, pork, lamb and veal (steaks, roasts and chops) are safe to eat at 145°F.
- Ground meats (burgers) are safe to eat at 160°F.
- Poultry (whole or ground) are safe to eat at 165°F.
- Washing, rinsing, or brining meat and poultry in salt water, vinegar or lemon juice does not destroy bacteria. If there is anything on your raw poultry that you want to remove, pat the area with a damp paper towel and immediately wash your hands.
Makes 6 servings
Serving size: 1 patty
- 2 (4.5-ounce) cans low-sodium tuna
- 1 cup bread crumbs, divided
- 1 cup low-fat cheddar chese, shredded
- 1 egg, lightly beaten
- ½ cup non-fat ranch salad dressing
- ¼ cup finely chopped onion
- Non-stick cooking spray
- Drain tuna, separate into flakes using a fork
- In a medium bowl, combine tuna, ½ cup bread crumbs, cheese, egg, salads dressing, and onion.
- Form six patties; coat each side with remaining ½ cup bread crumbs.
- Spray non-stick skillet with cooking spray; heat to medium heat.
- Cook patties 3-5 minutes on each side until golden brown.
Nutrition Information Per Serving
230 Calories, Total Fat 8g, Saturated Fat 4g, Protein 17g, Total Carbohydrate 20g, Dietary Fiber 3g, Sodium 430mg. Good source of calcium and iron.
TORTITAS DE ATÚN
Rinde 6 raciones
Tamaño de la ración: 1 tortita
- 2 latas (4.5 onzas) de atún bajo en sodio
- 1 taza de pan molido, dividido en dos porciones
- 1 taza de queso tipo cheddar bajo en grasa, rallado
- 1 huevo, ligeramente batido
- ½ taza de aderezo para ensalada sin grasa tipo ranch
- ¼ de taza de cebolla finamente picada
- Aceite en aerosol antiadherente para cocinar
- Escurra el atún y desmenuce con un tenedor.
- Combine en un tazón mediano el atún, la ½ taza de pan molido, el queso, el huevo, el aderezo y la cebolla.
- Forme seis tortitas y empanice cada lado con la ½ taza restante de pan molido.
- Rocíe el sartén con aceite en aerosol antiadherente para cocinar y deje que se caliente a fuego medio.
- Cocine las tortitas entre 3 y 5 minutos de cada lado o hasta que se doren.
Informaciόn nutricional por cada raciόn
230 calorías, Total de grasa 8g, Grasa saturada 4g, Proteína 17g, Total de carbohidratos 20g, Fibra dietética 3g, Sodio 430mg. Buena fuente de calcio y de hierro.
Recipe: North Carolina Extension
A new interactive app named Kid Eats, designed to help parents and teachers promote healthy eating and introduce cooking skills, is now available at the Apple app store. The program incorporates youth-adult partnerships, with adult and child working together in the kitchen. Designed for youth grades three to six, the app is a collaborative effort between UConn Extension 4-H Fitness and Nutrition Clubs In Motion, a 4-H STEM after school program funded through USDA-NIFA, and the New Mexico State University (NMSU) Media Productions. Kid Eats app is currently compatible with iPad iOS 11.0 or later.
The UConn team brought their nutrition and health promotion background to the project while NMSU Media productions developed the app. The teams created the app to pilot the effectiveness of video instruction to encourage healthy habits. UConn 4-H FANs IM was designed to promote healthy eating and exercise for youth, through fun and engaging activities.
The app includes a step-by-step instructional recipe, while directing users to the KidEats website, which includes seven recipe videos along with one on safe knife skills. Recipes are available to download and include, Banana Breakfast Cookies, Fruit Slushies, Garden Salsa, Hummus Dip with Veggies, Kale Chips, Tortilla Pizza and Sautéed Veggies. The teams plan to expand the app to include additional kitchen skills, recipes and Spanish videos.
By Diane Wright Hirsch, MPH, Senior Extension Educator/Food Safety
During the holiday season, from Thanksgiving dinner through New Year’s celebrations, people who rarely spend time in the kitchen may be more likely to pick up a cookbook and make some cookies. Or, they may be stuffing their first turkey for Christmas day family dinner. Or possibly trying out a new appetizer for the office party—maybe even ceviche. (For those how may be unfamiliar with the term, “ceviche” it commonly refers to a shrimp or fish dish where citric acid, typically in the form of lemon juice or lime juice, is used to marinate raw fish or shrimp, often giving the appearance that the fish has been cooked.) Ceviche looks opaque and firm. But it is not cooked. The bacteria or viruses that may have been in the raw product have not been cooked away. They are still there. I have seen recipes for “faux ceviche,” that include cooking the shrimp or fish, but traditionally, it is not a cooked product. Consequently, it is risky. Ask your host or hostess if you are not sure of what they are serving.
Here is some guidance regarding foods or ingredients you may consider eating raw, whether you are a new cook or a seasoned cook who has always “done it this way” and “NEVER made anyone sick.” Keep in mind that your family may include very young children, the elderly or a chronically ill family member who may be at greater risk for the more severe consequences of a foodborne illness. So while you, a healthy adult, may be comfortable throwing caution to the winds and eating raw fish, uncooked cookie dough or even a taste of raw stuffing, the higher risk members of your family/friends circle really should not do this.
Be careful with raw eggs.
Raw eggs contain Salmonella. Not every egg. But no use betting on it. If you are choosing a recipe, such as eggnog, which calls for uncooked eggs, there is a safer alternative. Even if everyone is a healthy adult (and do you really know if they are all “healthy”?), it might be best to use a pasteurized egg product. They are often sold by the carton in the refrigerated egg or milk case. Otherwise, you might want to use a recipe for eggnog that preheats the egg to 160 degrees F to ensure that eggs are cooked sufficiently. Here is one from FoodSafety.gov: https://www.foodsafety.gov/blog/eggnog.html. Unfortunately, contrary to some popular cooking shows and magazines, adding alcohol to eggnog does not kill the Salmonella.
Watch out for raw doughs and batters.
We have all heard the warnings to avoid eating raw cookie dough—even though we may have all done it at one time with no apparent ill effects. Raw cookie dough or raw batters containing eggs share the same risk as raw eggnog. This would also be true of raw cookie dough that you might add to homemade ice cream. Commercial makers of cookie ice cream and other foods will use pasteurized eggs in their products.
There is another potential risk to eating raw batters and doughs that you may not even be aware of. It is the flour. Yes, the flour. Flour is considered a raw agricultural product. It has not been treated to kill potential foodborne pathogens (microbes that cause illness). Since 2008, there have been five foodborne disease outbreaks tied to flour, two in Canada, one in New Zealand, and two in the US. So, even if a dough contains no eggs (pastry dough, for example), it is best not to eat it raw.
Think twice before serving raw meat, fish, or shellfish.
Honestly, I like a raw clam now and then. Some of my food safety colleagues look on aghast while others join in. Maybe you prefer raw oysters or sashimi. However, I do this knowing the risks I am taking. I do it rarely and only when I think the purveyor has been meticulous—and I still know there is a risk! Lots of folks do not know or understand the risks. Bacteria, such as Listeria, Salmonella, Vibrio vulnificous and parasites that include tapeworm and Anisakid nematodes may be associated with raw fish and shellfish. Again, if you are healthy, and visit restaurant or seafood retailers who are very careful, your risk may be less than that of an immune compromised adult or young child. However, the risk is never zero. So, during the holidays, choose a faux “ceviche” recipe that involves marinating cooked shrimp or fish. Serve oyster stew or clams casino that have been checked with a food thermometer.
If your holiday recipes include some of these risky ingredients, keep in mind that you can spread the pathogens that cause foodborne illness during the preparation steps. When you are cranking out trays and trays of cookies or appetizers, you need to practice the basic sanitation skills that will keep your food safe. Always use clean hands when handling any raw food and wash them again after handling that food. Use clean surfaces, cutting boards, knives, mixing spoons or other utensils: then wash them thoroughly in hot, soapy water before using them to prepare other foods. If that flour you used to dust the pie shell gets spread around or the raw egg drips onto the counter where you are decorating sugar cookies, it could end up in your salad or on your kid’s hands (which at some point will end up in their mouth).
Check the clock as you are baking and try not to leave doughs (or other raw ingredients, for that matter) out for more than four hours at a time. This allows the pathogens to multiply, increasing the risk for cross-contamination.
Finally, every cook is told to taste their dishes before presenting them to the guests. It’s one of the first questions asked of competing chefs on the cooking shows: “Did you even taste this?” But, please, do not taste until the risky ingredients are cooked through. I will never forget a Christmas Eve in my childhood when Mom had made the stuffing, containing raw sausage and eggs, the day before. She always liked to taste the raw stuffing. (Right!) She spent Christmas day in bed….and the bathroom.
For more information about safe food preparation during the holidays, visit our website at www.foodsafety.uconn.edu, or foodsafety.gov, or contact the Home and Garden Education Center at firstname.lastname@example.org or 1-877-486-6271.
WASHINGTON — This week millions of Americans will gather family and friends around the dinner table to give thanks. But for those preparing the meal, it can be a stressful time. Not to mention, for many it is the largest meal they have cooked all year, leaving plenty of room for mistakes that could cause foodborne illness.
“Unsafe handling and undercooking of food can lead to serious foodborne illness,” said Al Almanza, Deputy Under Secretary for Food Safety at the U.S. Department of Agriculture (USDA). “Turkeys may contain Salmonella and Campylobacter, harmful pathogens that are only destroyed by properly preparing and cooking the turkey. Similarly, leaving leftovers out for too long, or not taking care to properly clean cooking and serving surfaces, can lead to other types of illness. We want to be sure that all consumers know the steps they can take and resources that are available to them to help prepare a safe and enjoyable holiday meal. ”
To avoid making everyone at the table sick, the U.S. Department of Agriculture’s (USDA) Food Safety and Inspection Service (FSIS) offers five tips for a food safe Thanksgiving:
Tip 1: Don’t Wash That Turkey.
According to the most recent Food Safety Survey, conducted by the Food and Drug Administration, 68 percent of the public washes whole turkey before cooking it. USDA does not recommend washing raw meat and poultry before cooking. Washing raw meat and poultry can cause bacteria to spread up to three feet away. Cooking (baking, broiling, boiling, frying or grilling) meat and poultry to the right temperature kills any bacteria that may be present, so washing meat and poultry is not necessary.
Tip 2: Use the refrigerator, the cold-water method or the microwave to defrost a frozen turkey.
There are three safe ways to defrost a turkey: in the refrigerator, in cold water and in the microwave oven. Thawing food in the refrigerator is the safest method because the turkey will defrost at a consistent, safe temperature. It will take 24 hours for every 5 pounds of weight for a turkey to thaw in the refrigerator. To thaw in cold water, submerge the bird in its original wrapper in cold tap water, changing the water every 30 minutes. For instructions on microwave defrosting, refer to your microwave’s owner’s manual. Cold water and microwave thawing can also be used if your bird did not entirely defrost in the refrigerator.
Tip 3: Use a meat thermometer.
The only way to determine if a turkey (or any meat, poultry or seafood) is cooked is to check its internal temperature with a food thermometer. A whole turkey should be checked in three locations: the innermost part of the thigh, the innermost part of the wing and the thickest part of the breast. Your thermometer should register 165°F in all three of these places. The juices rarely run clear at this temperature, and when they do the bird is often overcooked. Using the food thermometer is the best way to ensure your turkey is cooked, but not overdone.
Tip 4: Don’t store food outside, even if it’s cold.
Storing food outside is not food safe for two reasons. The first is that animals, both wild and domesticated, can get into food stored outside, consuming it or contaminating it. The second is temperature variation. Just like your car gets warm in the summer, a plastic food storage container in the sun can heat up and climb into the danger zone (above 40°F). The best way to keep that extra Thanksgiving food at a safe temperature (below 40°F) is in a cooler with ice.
Tip 5: Leftovers are good in the refrigerator for up to four days.
Cut the turkey off the bone and refrigerate it as soon as you can, within 2 hours of the turkey coming out of the oven. Leftovers will last for four days in the refrigerator, so if you know you won’t use them right away, pack them into freezer bags or airtight containers and freeze. For best quality, use your leftover turkey within four months. After that, the leftovers will still be safe, but can dry out or lose flavor.
Want additional food safety tips?
If you have questions about your Thanksgiving dinner, you can call the USDA Meat and Poultry Hotline at 1-888-MPHotline (1-888-674-6854) to talk to a food safety expert. Last November they answered more than 3,000 calls about Thanksgiving dinner. You can also chat live with a food safety expert at AskKaren.gov, available from 10:00 a.m. to 4:00 p.m. ET, Monday through Friday, in English and Spanish.
If you need help on Thanksgiving Day, the Meat and Poultry Hotline is available from 8:00 a.m. to 2:00 p.m. ET.
Consumers with food safety questions can visit FoodSafety.gov to learn more about how to safely select, thaw and prepare a turkey. For more Thanksgiving food safety tips, follow FSIS on Twitter,@USDAFoodSafety, or on Facebook, at Facebook.com/FoodSafety.gov.
By Sherry Gray – Extension Instructor Nutrition Educator, EFNEP Supervisor Foods and Nutrition
With colder weather and busy schedules, cooking with crock pot (or slow cooker) cooking is an attractive alternative during the fall and winter months. Crock pots can be big time savers when set in the morning to cook throughout the day. Many people who use crock pots regularly enjoy not having to fix dinner when they get home from work. And crock pot cookery is economical too: even cheaper, tougher cuts of meat are fork tender after simmering for 8-10 hours. But are crock pots energy efficient?
Crock Pot Vs. Electric Ovens…It’s A Toss-Up
Did you know that …. Crock pots run with lower energy wattage (70-250) than a conventional electric oven ( 2000-3000). However, while slow cookers’ heating elements stay on continuously, electric ovens cycle their elements on and off as needed to maintain temperature, often being on for only about one fourth of the actual cooking time. Assuming you would use a slow cooker on high for twice as many hours as your electric oven, the energy usage would probably come out about the same.
Total energy usage can be calculated by multiplying the wattage by your recipe’s cooking time. If you use a gas stove to cook with, it is harder to determine what the energy savings would be. Natural gas is a more efficient fuel than electricity and the newer electric-ignition gas ranges are about 30 percent more efficient than older models that have a continuously burning pilot light. Units used to measure energy consumption are different between gas and electric energy sources so they are more difficult to compare.
Some newer crock pot models are far more energy efficient than older ones. The size of the slow cooker can also affect efficiency. Smaller crock pots are more efficient. Energy consumption using the oven is affected by the number of other foods you can cook at the same time in your oven (so lower overall energy usage), how much heat you lose when you open the oven door, and how efficient and well insulated the oven is. The end result of this issue comes down to the variables – who has the better oven or crockpot. So what then are advantages of slow cookers vs. conventional electric ovens?
- Advantages of Crock Pots
- Flexibility of cooking time
- Can be prepared well in advance and left to cook all day
- Portable – you can take a crock pot anywhere and plug it in
- Usually no need for pre-cooking
- There are a great variety of recipes for one-pot meals
- You can use cheaper cuts of meat
- Advantages of conventional electric ovens
- There’s room to bake several items at the same time
- Food cooks much faster
- May use less energy because of quick cooking times, and the thermostat cycles the heating element on and off
- Better for baking items such as cakes, cookies, muffins
The real benefit of using a crock pot is the time saved by early preparation and cooking during the day. It sure is nice to come home at the end of a busy day to a hot, nutritious meal that is ready to serve! If you enjoy preparing meals in a slow cooker it can be economical and a real time saver. It may help your family eat a more nutritious meal if the alternatives are fast food or less healthy options. For small families, couples or singles, use the crock pot to make extra servings that can be refrigerated or frozen for later, saving even more time and energy. So with the cooler temperatures of fall and winter approaching, pull out the crock pot and enjoy delicious and nutritious hot meals!