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Nutrition

Food safety tips for produce and fresh-squeezed juices

To keep nutritious produce and fresh-squeezed juices safe, follow these food safety tips.

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Summer is a great time to enjoy fresh fruits, vegetables, and juices. However, it is important to safely handle these foods because they are often consumed raw. Some foodborne disease-causing germs multiply faster in warm weather – making food safety more important as temperatures rise.

To keep nutritious produce and fresh-squeezed juices safe, follow these food safety tips from FDA:

Buy Right

  • Purchase produce that is not bruised or damaged.
  • When choosing pre-cut or fresh-cut produce (such as half a watermelon or bagged salad greens that have been cut), choose items that are refrigerated or on ice.
  • Keep produce separate from raw meat, poultry, and seafood in your cart and shopping bags.

Wash Thoroughly

  • Wash uncut produce under running water before eating, cutting, or cooking, and dry with a clean cloth towel or paper towel to further reduce disease-causing germs that may be present.
  • Even if you plan to peel a fruit or vegetable, wash it first so dirt and disease-causing germs aren’t transferred from the outside to the inside.
  • Washing fruits and vegetables with soap, detergent, or commercial produce wash is not recommended. Soap and household detergents can be absorbed by produce, despite thorough rinsing, and can make you sick.
  • Scrub firm produce, such as melons, with a clean produce brush.
  • For pre-packaged produce, read the label – if it says pre-washed and ready-to-eat, you can use it without further washing.

Prevent Cross Contamination 

  • Always wash hands before and after preparing food!
  • Wash cutting boards, dishes, utensils, and countertops with soap and hot water between the preparation of raw meat, poultry, and seafood and the preparation of produce that won’t be cooked.
  • When using plastic or non-porous cutting boards, wash them in the dishwasher after use.

Prepare Safely

  • Cut away damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating.
  • Discard produce if it looks rotten.

Store Properly

  • Keep perishable fresh-cut produce in a clean refrigerator at 40° F or below. Always refrigerate produce that is bought pre-cut or peeled.
  • In the refrigerator, store raw meat, poultry, and seafood so that their juices can’t leak onto produce.

Check Your Juice

  • Young children, older adults, pregnant women, and people with weakened immune systems (such as transplant patients and individuals with HIV/AIDS, cancer, or diabetes) are at increased risk for serious illnesses or even death from drinking juices that haven’t been pasteurized or otherwise treated to control disease-causing germs. 
  • Look for pasteurized or otherwise treated products in your grocers’ refrigerated sections, frozen food cases, or in non-refrigerated containers, such as juice boxes, bottles, or cans.
  • Untreated juices sold in refrigerated cases of grocery or health food stores, cider mills, and farmers’ markets must contain a warning label indicating that the product has not been pasteurized. Warning labels are not required for juice or cider that is fresh-squeezed and sold by the glass. If you are unsure if a juice product is pasteurized – be sure to ask!

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Nutrition

Tips for great grilling

Follow these easy tips for even tastier meals.

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Photo by Myles Tan from Unsplash.com

Grilling is so fun and delicious – clearly a high point of any summer.  Follow these easy tips for even tastier meals.

  1. Start with a clean grill. 
    Starting with a clean grill will allow the flavor of whatever you’re cooking to shine through and not mix with flavors left behind from whatever you grilled last. It also helps prevent food from sticking. Clean the grill with a sturdy brush while it’s hot, as it will be much easier to clean.
  2. Oil the grill grates. 
    Oiling the grill grates will help prevent lean meats from sticking to the grill. Pour oil on a paper towel, then use tongs to rub the oil on the grill grates – don’t use cooking spray as it will flare up.  Or try this fun grill hack: cut a potato in half and rub the cut side of the potato on hot grill grates, this will make the grill naturally non-stick!
  3. Always make sure your grill is hot. 
    Adding food to a hot grill will give it a wonderful sear on the outside, while keeping it perfectly juicy in the center. It will prevent food from sticking to the grill, and it’s important for cooking safety. 
  4. Use an instant-read meat thermometer to check for a safe and desired temperature. 
    You always want to make sure that food on the grill is cooked to a safe temperature. Use an instant read thermometer to make sure meat is cooked to the proper temperature. Food safety is extremely important, as undercooked food can cause illness.
  5. Use a grill basket. 
    For foods that might fall through the grates and cause flare-ups, use Basquettes. These are incredibly handy for grilling vegetables, seafood, fish, kabobs, stuffed sliders, cheese and fruit. You can use Basquettes with a top so you can flip a whole basket of food over in one motion.
  6. Always let meat rest after removing it from the grill. 
    Depending on the meat, allow it to rest for at least 5-15 minutes before slicing into it. A large piece of meat, such as a tri tip will need more rest time than a smaller steak, like a tenderloin. Resting the meat allows the juices to redistribute throughout the meat for a juicier, more tender piece of meat and tenting under foil helps keep it warm.
  7. Experiment with different cooking techniques.
    Grills can easily become smokers or rotisseries! Make a flattened foil packet of aromatic hardwood and pierce it a few times. Use your Basquettes with the legs on and slip the foil packet beneath. Or put the baskets together and make a rotisserie cage for delicious chicken!
  8. Know whether to cook your foods directly or indirectly. 
    Smaller pieces of meat, like a New York strip steak, that take 20 minutes or less to cook should be grilled over direct heat. Large pieces of meat, like ribs, that take more than 20 minutes to cook should be grilled over indirect heat.
  9.  Add sauce to meat at the end of the grilling process. 
    Adding a glaze or barbecue sauce, especially one with sugar, too early in the cooking process can cause your meat to burn and stick to the grill. If you plan to baste meat with a sauce or glaze, do it in the last 5 minutes of cooking, if the total cooking time is 30 minutes or less. If the total cooking time is over 30 minutes, baste the meat in the last 15 minutes of cooking time.

Bonus tips!

  • Never flatten meat with a spatula when it’s on the grill. This will release all of the juicy flavor in the middle of the meat.
  • Avoid putting cold foods on the grill. Bringing meat to room temperature for 30 minutes will help it cook more evenly.
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Nutrition

Recipes to help manage cholesterol

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.

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When cooking, keep in mind small changes that can make a big impact on heart health.

High cholesterol is one of the major controllable risk factors for heart disease and stroke, with about 38% of American adults diagnosed with high cholesterol, according to the American Heart Association. It can be managed by getting levels regularly tested and making lifestyle changes like eating a heart-healthy diet.

  • Reduce saturated fat – Select lean cuts of meat or opt for plant protein, limit processed meats, broil or bake rather than pan-fry meats and remove skin from poultry before cooking.
  • Eat more fish – Fish can be fatty or lean, but it’s still low in saturated fat. Choose oily fish like salmon or trout, which are high in omega-3 fatty acids.
  • Use liquid oils in place of solid fats – For roasting, sauteing and more, use non-tropical liquid vegetable oils like canola, safflower, soybean or olive instead of butter, lard or shortening.
  • Lower dairy fats – Low-fat, fat-free or non-dairy milk can be used in many recipes instead of whole milk or half-and-half.
  • Increase fiber and whole grains – Add high-fiber vegetables to meals, serve fruit instead of juice and try brown rice instead of white.

These simple tips and better-for-you recipes like Chicken Tortilla Soup and Air Fryer Crispy (Un) Fried Chicken can help you eat healthy without sacrificing taste.

Find tips for managing cholesterol and other risk factors at heart.org/cholesterol.

Chicken Tortilla Soup
This recipe is reprinted with permission from “Healthy Slow Cooker Cookbook, 2nd Edition.” Copyright 2018 by the American Heart Association. Published by Harmony Books, an imprint of Penguin Random House, LLC.
Servings: 4

1          pound boneless, skinless chicken breasts, visible fat discarded, cut into 1/2-inch cubes
2          cups frozen whole-kernel corn, thawed
2          cups fat-free, no-salt-added chicken broth
1          can (14 1/2 ounces) no-salt-added, diced tomatoes, undrained
1/4       cup finely chopped onion
1          teaspoon sugar
1          teaspoon ancho powder
2          medium garlic cloves, minced
1/4       teaspoon salt
2          corn tortillas (6 inches each), cut into 1/4-inch-wide strips
1          corn tortilla (6 inches), torn into pieces
2-4       tablespoons snipped fresh cilantro
1/4       cup finely chopped avocado
1/4       medium red bell pepper, cut into matchstick-size strips

In slow cooker, stir chicken, corn, broth, tomatoes, onion, sugar, ancho powder, garlic and salt. Cook, covered, on low, 6-8 hours, or on high, 3-4 hours.

Preheat oven to 350 F.

On baking sheet, arrange tortilla strips in single layer. Bake 8-10 minutes, or until crisp. Transfer baking sheet to cooling rack. Let strips stand 15 minutes, or until cool. Transfer to airtight container and set aside.

When soup is ready, transfer 1 cup to food processor or blender. Stir in tortilla pieces. Let mixture stand 1 minute. Process until smooth. Stir mixture into soup. Stir in cilantro.

Ladle soup into bowls. Sprinkle with avocado, bell pepper and reserved tortilla strips.

Air Fryer Crispy (Un) Fried Chicken
Recipe courtesy of the American Heart Association
Servings: 4

1/2       cup all-purpose flour
2          tablespoons minced fresh parsley
1/2       teaspoon ground oregano
1/4       teaspoon pepper
1/4       teaspoon cayenne pepper (optional)
1/2-1    cup low-fat buttermilk
1/2       tablespoon hot pepper sauce (optional)
1/3       cup whole-wheat panko breadcrumbs
1/3       cup shredded or grated Parmesan cheese
4          boneless, skinless chicken breasts (about 4 ounces each), visible fat discarded, flattened to 1/4-inch thickness, patted dry with paper towels
nonstick cooking spray

Preheat air fryer to 390 F.

In shallow dish or pie pan, whisk flour, parsley, oregano, pepper and cayenne.

In separate shallow dish or pie pan, whisk buttermilk and hot sauce.

In third shallow dish or pie pan, stir panko and Parmesan.

Place dishes and large plate in row. Dip chicken in flour mixture then buttermilk mixture then panko mixture, turning to coat at each step and gently shaking off excess. Using fingertips, gently press panko mixture so it adheres. Place chicken on plate. Cover and refrigerate 30 minutes.

Lightly spray chicken with nonstick cooking spray. Arrange chicken in single layer in air fryer basket, working in batches if needed. Cook 10-15 minutes, or until chicken is no longer pink in center and coating is golden brown, turning once halfway through and lightly spraying with nonstick cooking spray.

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Nutrition

5 Reasons to eat more tart cherries

Decades of scientific research has shown Montmorency tart cherries are deserving of their superfood reputation. Here are five reasons to enjoy them more often.

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If you want to add superfoods to your diet in the new year, Montmorency tart cherries may be perfect for you.

Montmorency is the variety of tart cherries grown in America, primarily on small family farms. Compared to sweet cherries that are typically eaten fresh during the summer season, tart cherries are available year-round as dried, frozen, canned, juice and juice concentrate.  

Decades of scientific research has shown Montmorency tart cherries are deserving of their superfood reputation. Here are five reasons to enjoy them more often:

  • Sleep: Tart cherries are one of the few food sources of melatonin and have been the focus of multiple sleep studies.
  • Exercise recovery: Tart cherry juice has become a popular exercise recovery drink for athletes.
  •  Arthritis and gout: Studies have explored the impact of Montmorency tart cherry juice consumption on gout attacks and arthritis symptoms.
  • Heart health: Montmorency tart cherry research has examined blood pressure and blood lipids.
  • Versatility: Although they remain perfect for pie, tart cherries can easily transition from sweet to savory, adding complex flavors to oatmeal, smoothies, salads, granola bars, trail mix and grain bowls.

Look for dried U.S.-grown tart cherries at the store and online for enjoyment at the start of your day and at night in recipes like Tart Cherry Overnight Oats and Tart Cherry Bedtime Bites.

Find more recipes and scientific research at ChooseCherries.com.

Tart Cherry Bedtime Bites
Recipe courtesy of the Cherry Industry Administrative Board
Yield: 12 bites

6          medjool dates, pitted
1/2       cup dried tart cherries
1/2       cup finely shredded coconut flakes
3/4       cup unsalted cashews
1          teaspoon almond extract
1          pinch fine sea salt

In food processor, process dates until broken into pea-sized bits. Add dried tart cherries, coconut flakes, cashews, almond extract and sea salt; process until combined. Form into 12 balls and chill 2 hours.

Tart Cherry Overnight Oats
Recipe courtesy of the Cherry Industry Administrative Board
Servings: 2

1          cup dried tart cherries, plus additional for topping (optional)
1          cup old-fashioned oats
1          cup almond milk
1/2       cup slivered almonds, plus additional for topping (optional)
2          tablespoons tart cherry concentrate
2          tablespoons chia seeds
1/2       teaspoon cinnamon
            honey, for topping (optional)

In large jar or container, mix cherries, oats, milk, almonds, cherry concentrate, chia seeds and cinnamon. Cover and refrigerate overnight.

Spoon into bowls and enjoy cold or warmed up. Drizzle with honey or sprinkle with extra dried tart cherries and almonds, if desired.

A Dark, Colorful Clue
The deep red color is your clue to the science-based benefits of Montmorency tart cherries. The vibrant hue is due to the concentration of anthocyanins, a type of polyphenol in the flavonoids family that has been widely studied.

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