Pressure canning in multi-cookers

One common food preservation topic this year has been the new multi-cooker/canners advertised on television and online. Here is more information from the May/June issue of the Preserve It Fresh, Preserve It Safe newsletter.

The University of Georgia’s National Center for Food Preservation does not support the use electric, multi-cooker appliances to make USDA-approved pressure canning recipes, even if the device features canning or steam-canning buttons or manufacturers’ directions for pressure canning. The USDA cannot recommend pressure canning with electric multi-cookers because not enough research has been done on key parts of the food preservation process in those appliances to prove their ability to safely preserve food:

• The USDA has not yet conducted research on jars inside an electric pressure cooker to track the actual temperatures inside the jars throughout the process.

• USDA recommendations were determined for stovetop pressure canners which hold four or more quart-size jars standing upright. However, only up to four upright pints fit in most electric multi-cookers currently on the market.

• In order to ensure the safety of the final product, the temperature in the canner must stay above a minimum temperature throughout the entire processing time. Do power surges or drops with an electric canner cause the temperature to drop too low? How will you, the user know if that happens with your cooker?

• Bacteria are killed while the canner comes up to pressure and during the cool-down time, as well as during the processing time. For example, after the heat is turned off, the food remains hot enough to kill bacteria for a time while the canner cools down to zero pounds of pressure. If anything shortens the cooling period, including using a very small cooker, then the food could cool down too quickly and still harbor dangerous bacteria and other microorganisms.

Please note: This statement about electric cookers does NOT include the Ball® Automatic Home Canner for acid foods only, which is electric, but (1) is not a “multi-cooker”, but a dedicated canner, (2) comes with its own instructions and preset canning options for specific food preparations, and (3) has had proper thermal process development done to support the recommendations with it.

Source: National Center for Home Food Preservation at the University of Georgia. (2015, February 13). Burning Issue: Canning in Electric Multi-Cookers. Retrieved from: http://nchfp.uga.edu/publications/nchfp/factsheets/electric_cookers.html

Resource:
May/June 2015 Preserve It Fresh, Preserve It Safe newsletter

Looking for new exercises or a quick workout?

Are you looking for a change to your workout or hoping to start a new workout plan?

ACE Fitness has some great ready-to-go workouts available for free on their website. Each one includes a sample warm-up, workout, and cool down.

The two that would be great for anyone are the:

• 30 minute workout (no equipment needed)
• At home workout (no equipment needed)

Check out some of the other workouts available  on the website - you might find some extra motivation or something new to try!

Easter food safety

Easter is right around the corner. While Easter celebrations may vary, many of us will enjoy the day with food and possibly Easter egg hunts. Here are some things to remember about food safety for Easter.

• Always wash your hands before handling eggs, serving food, or eating food.


• Do not let food sit out for more than two hours at room temperature. Bacteria love growing rapidly at room temperature and can make food unsafe to eat after the two hour mark. Use smaller serving dishes and refill as needed or surround dishes with ice to keep below 40 degrees.


• Be careful not to crack eggs when dying, hiding, or retrieving them. It is also best to keep them refrigerated until they are to be hidden. If the shells are cracked during hiding or retrieving, it is best to throw those eggs away because bacteria can contaminate through the cracks.


• If you are planning to eat the eggs after the hunt, the total hiding and hunting time should not exceed 2 hours (or 1 hour if the outside temperature is above 90 degrees). The eggs should be washed, refrigerated, and eaten within 7 days of when they were cooked.


• If the eggs or any food has been left out for more than 2 hours, it must be thrown away to prevent foodborne illness. If eggs were used as decoration and left at room temperature for 2 hours or more, they also need to be thrown out.


• If you purchase a ham, pay attention to the label for storage information. It should have a best if used by date for best quality. Leftover cooked ham should be used within 3-4 days or frozen.


• The American Egg board has easy instructions for hard-boiling eggs.  

Enjoy the Easter holiday with friends and family!

April Cook It Quick newsletter

The April edition of the Cook It Quick newsletter from the University of Nebraska Lincoln Extension is now online. There are some GREAT recipes in this issues, so make sure you check it out.

You will find:

• Jiffy oatmeal crunch (quick, delicious, easy ingredients)
• Quick black bean soup (only 20 minutes to make)
• BBQ chicken pizza (BBQ + pizza = tasty!)
• Apple coffee cake (looks great for breakfast)
• Stuffed bell pepper (veggies, protein, and grain all in one dish)
• Bachelor food (good for those hungry men - and women!)
• Baked lentils casserole (protein-rich and colorful)
• 20 minute chicken creole (who doesn't love quick meals)

As well as other information on:

• Measurement equivalents
• How does your club stack up?
• How to chill foods properly
• Safe grocery shopping

This edition is not to be missed - it has something for everybody! Read the April Cook It Quick newsletter from the University of Nebraska-Lincoln.

April 2 is National Walking Day

April 2, 2014 is National Walking Day.  The American Heart Association has designated this day to remind adults to take at least 30 minutes a day to get up and walk.

It is easier to be inactive than it is to be active. Regular activity helps keep bones strong, hearts healthy, muscles strong, improves balance and coordination, keeps cholesterol levels normal, prevents falls, increases energy, prevents weight gain, and makes it easier to do our normal activities of daily living (carrying groceries, going up and down stairs).

Physical activity is vital in enhancing quality of life and maintaining independence. Regular physical activity also helps reduce risk for many diseases, such as heart disease, high blood pressure, diabetes, some types of cancer, depression, and anxiety. If the benefits of physical activity could be bottled into a medication, adults would be jumping at the chance to take this “miracle” pill!

Add walking to your daily routine to increase your physical activity and enjoy the many benefits of being active.Walking is free, easy to do, and fun! All you need is a safe place to walk, comfortable shoes, and the motivation to get it done.

Warm up by walking slowly for five minutes at the beginning and cool down similarly. Add in some stretches at the end to help improve flexibility. Make sure to walk in safe places (parks, trails, sidewalks) and be careful if you walk near busy areas.

Walking can be done anytime of the day and can be a great way to catch up with a friend or family member. Walking with a partner can not only improve your health, but the health of your partner too. You can help keep each other motivated and accountable. Pets benefit from walking too!

The 2008 Physical Activity guidelines recommend 150 minutes of cardiovascular (aerobic) activity per week. Walking for 30 minutes, five days a week will meet this goal. If you are currently inactive or if that sounds like too much, you can just add in a few minutes of walking here and there. Even an extra trip to the mailbox or an extra trip around the grocery store will add up. Start with a few minutes and increase that amount toward the goal, as you feel comfortable.  

The American Heart Association website has resources available for National Walking Day on their website.

Spinach Day

Today (March 26) is Spinach Day. Popeye loved his spinach for a reason. This versatile green can be eaten raw or cooked and used in many different recipes. Here is more about this powerhouse vegetable.

Spinach is much more than just the boring side dish that some of us may think of when we hear this vegetable. Spinach tastes different depending on if it is raw or cooked and how it is seasoned.

Spinach is in season in the spring and fall, from March to June and September to December.

Spinach is packed full of nutrients, including vitamin K, vitamin A, vitamin C, calcium, magnesium, potassium, fiber, and folate. Vitamin K helps with blood clotting. Vitamin A and C are antioxidants, which reduce risk for certain diseases and cancer. Vitamin A also helps with healthy vision and vitamin C helps protect skin from bruises, helps heal cuts, and helps with healthy gums. Calcium and magnesium are needed for healthy bones. Potassium helps lower blood pressure and fiber controls cholesterol and keeps you regular. Folate reduces risk for heart disease and helps prevent birth defects during pregnancy.

Try using raw spinach instead of lettuce in salads or on sandwiches, or add spinach to pasta sauces, soups, stews, or casserole. You can also add spinach to quiche, omelets, or frittatas. If raw spinach is too bitter for your salad, try mixing it with romaine lettuce or iceberg lettuce.

Instead of your normal lasagna recipe, try spinach lasagna for dinner. Add spinach to your homemade pizzas. Try sautéing spinach in a skillet with some olive oil and garlic for a side dish.

March Cook It Quick newsletter

The March issue of the Cook It Quick newsletter from the University of Nebraska Lincoln Extension is now available!

In this month's issue, you will find:

• Ideas to go for the green for St. Patrick's Day
• Roasted sweet potatoes with onions
• Chocolate chip yogurt cookies
• Salmon with mustard sauce
• Making a meal with what's on hand
• Selecting and serving seafood safely
• Old fashion bread pudding
• Prolonging the life of bananas
• Sweet potato casserole
• And other helpful tips!

You don't want to miss this month's issue of the Cook It Quick newsletter from the University of Nebraska Lincoln Extension!

February Cook It Quick newsletter

The February Cook It Quick newsletter from the University of Nebraska Lincoln has just been sent out. They changed the format a little bit, but still have the same great information as usual.

In this issue:

• Apple quinoa salad (if you have not tried quinoa, you can find it near the rice is most grocery stores - it has a nice nutty flavor and can be used a variety of different ways)
• Quick granola bars
• Corn and black bean salsa (try serving these with homemade whole wheat tortilla chips - cut whole wheat tortillas each into 6 triangles - spray with a little cooking oil and bake at 375 in the oven for 8-10 minutes)
• No salt sloppy joe seasoning mix
• Guacamole on the go
• Roasted broccoli and red peppers
• And more!

My favorite grocery store tips

Everyone has to shop at the grocery store here and there. Even if you eat at restaurants, you have to go to the store sometimes. So, here are some of my favorite grocery shopping tips to make your experience a little easier and to help save some money.

• Plan ahead. I cannot stress how important this is! Use the store ads to plan your meals around the sales for the week. Check to see what items you have and what you need for the meals. For example, if large packages of chicken are a good special this week, plan a meal or few meals around chicken. You can even cook it once and refrigerate it until you will use it. Or you can freeze part of it for later.
• Make a list. The more time you spend in the store wandering around, the more money you will likely spend. A list helps you stay organized, you are less likely to forget items (less trips to the store saves money), and gets you in and out quicker.
• Use the unit price. Most people just look at the sticker price and completely ignore the unit price. The unit price gives you a price per amount (an ounce or pound for instance) and helps you compare different sizes and brands. There are many times I thought a sale item was a good price, until I used the unit price to compare the different sizes and brands. Focus your attention on the unit price, not the sticker price or sale price.
• Spend less time in the middle aisles and more time on the perimeter of the store. Most of the healthiest items are on the perimeter - fresh fruits and vegetables, dairy, and protein (meats and eggs). Shop the middle aisles for frozen and canned fruits/vegetables, whole grains, and beans. Spend very little time in the junk food aisles.
• Have a snack or meal before shopping. Shopping hungry is our worst energy - we end up with more food than we planned or unhealthy items.
• Do not be fooled by the end-of-aisle displays. They are not always the best bargain. If you find an item you like, go to the section it would normally be at and compare the unit prices.
• Be realistic about what you will eat. Food waste is a huge expense for many of us. Maybe you know you need to eat more fruits and vegetables, but also know that your family will not eat great amounts of them. You could buy smaller amounts and increase each week to help your family eat more healthy foods, but if you just end up throwing them away, it is not worth the extra expense.
• While you are at it, park further away from the entrance. A little extra activity is good for all of us.
•  What other tips do you use at the grocery store?

Cookie dough

I copied this blog from the MU Nutrition Mythbusters site because it contains valuable info.

Wednesday, December 18, 2013

Myth: Raw cookie dough is always safe to eat if you use pasteurized eggs.

Answer: BUSTED!

Many Americans (including myself) love to bake and eat cookies during the holiday season, as well as throughout the year. I know I am not alone in that I also would love to pop some of the raw dough into my mouth when I am baking. In the past, the general thinking was that if one would just use pasteurized eggs in making the cookies or just buy refrigerated cookie dough, any harmful organisms that might be present in the eggs would be eliminated and thus the dough would be safe to eat raw.

However, an outbreak of E. coli in 2009 that was linked to purchased ready-to-BAKE (not ready-to-EAT!) cookie dough changed this thinking. This dough used pasteurized eggs which appeared to be handled correctly. So what ingredient was making people sick? Although investigators were not able to definitively identify the problem ingredient, it appears that the flour may have been contaminated with E.coli. Many manufacturers of commercial cookie dough now use heat-treated flour, which will reduce the risk of foodborne illness; however, it is still safest to bake the cookies before eating them, as the package clearly states.

Most home bakers do not use heat-treated flour (which is not currently readily available for consumers to purchase), so if you are making cookies at home this holiday season (or anytime), it is safest to bake them before eating. I have found that you also end up with more cookies if you don’t eat the dough! :) If you have a hankering for cookie dough (as I do!), you can safely consume cookie dough ice cream or similar products where the cookie dough has been heat-treated for safe consumption. There are also recipes online for cookie dough made with cooked garbanzo beans and no flour that would be safer to consume.

Enjoy the holiday season safely! No one wants to have foodborne illness over the holidays, so following some simple food safety practices can help ensure that. For more information, see Tips for safe as well as delicious holiday meals.

Contributor: Londa Nwadike, PhD, Extension Food Safety Specialist, nwadikel@missouri.edu, 816-655-6258


Link to article on MU Nutrition Mythbusters site. 

Re-freezing meat

Here is the answer to a question that our State Food Safety Specialist received - something I have wondered in the past.

Q. Is it safe to re-freeze thawed meat?

If meat or any other food is thawed in the refrigerator, it is safe to refreeze it without cooking (although there may be some loss in product quality). However, if foods were thawed using the cold water method or in the microwave, those foods should be cooked before re-freezing as parts of the product may have been over 40F in the thawing process, which would allow pathogen growth.

But, it may be easier and safer to cook and then freeze meat that has been thawed. USDA has more information available on this topic, as well as on general defrosting safety.

If you want to read more - check out USDA info on safe defrosting methods. 

December Cook It Quick

Do you use Pinterest? You may find the happy healthy holidays pinterest board in the December Cook It Quick newsletter fun and helpful!

Here's what else you can find in the December Cook It Quick newsletter from University of Nebraska Lincoln:

• Roasted baby carrots with garlic
• Wasabi trail mix
• Sweet potato casserole
• Quick oven smashed potatoes
• Gluten-free holiday recipes
• Chunky cranberry dip
• Beef roast for the holidays
• Roasted peppered pork loin

Check it out now!

In the mood for soup?

It seems like more of us get in the mood for soup when it's cold and wintry outside. This time of year is a perfect time to try a new soup. Add the ingredients that your family enjoys, be creative, and don't forget the seasonings.

University of Nebraska Lincoln Extension has a resource called Simple Soups and Stews. You will find the following recipes on their page:

• Ten minute corn chowder
• Turkey stew
• Turkey or chicken soup
• Italian white bean soup
• Ground beef - corn chili with rice
• Brunswick stew
• Quick chili

Some other soup tips:

• Making your own soup at home can help control the sodium, which is the enemy in most canned soups.
• Soups can be a full meal by adding crackers or bread or you can serve with a salad or a sandwich for an appetizing meal. Add fruit for dessert and you have a well-balanced and tasty meal.
• Broth-based soups are healthier than creamy soups. Nonfat milk and a little flour can thicken a soup without adding a lot of calories or fat.
• Keep a plastic bag in the freezer and add leftover veggies to it anytime you are cooking. After a while, you will have a veggie medley to throw in your soup.
• Your slow cooker can do the work for you while you are at work, running errands, or busy at home. Slow cooking also helps blend the flavors.
• Don’t forget the seasonings. The right mix of ingredients and seasonings can make a boring soup take on a new appeal!
• Use low-sodium broth to cut the sodium in your soup recipes. You probably will not even notice the difference.
• Canned tomato sauce, diced tomatoes, or vegetables can be a quick addition to soup. They are a little higher in sodium, but can add good nutrients to your soup.
• Whole grains such as quinoa, barley, corn, or brown rice can add some fiber to your diet and help you meet the goal to make half of your grains whole.
• Canned beans are also great to add to any soup. Rinse them to remove up to half of the sodium. Try black beans, great Northern beans, kidney beans, or cannellini beans. They are inexpensive and add protein to your soup.
• Plan to eat leftover soup within three to four days. Never leave soup out at room temperature for more than two hours.
• It is best to repackage soup into smaller containers for refrigeration, rather than putting the entire pot in the refrigerator. A big pot of soup will take longer to cool completely and bacteria may grow rapidly and make it potentially unsafe to eat. It could take a large pot of soup up to 24 hours to cool completely. Plus, smaller containers make it easier to re-heat for leftovers!

Nutrition Mythbusters blog

Some of my colleagues in University of Missouri Extension have a blog called Mizzou Nutrition Mythbusters. Check out the most recent post and their archives here.

Cook it Quick newsletter - Oct/Nov 2013

The Cook it Quick newsletter from University of Nebraska Lincoln Extension has one of my favorite topics this month - slow cooker recipes. There is also a Thanksgiving Pinterest board to help prepare and serve food on the holiday.

In this month's issue, you will find a slow cooker meals handout along with many recipes. Slow cookers are great this time of year and make it easy because they do the work for you. Time to get out those slow cookers and make use of them!

Managing Halloween and the candy monster

Here is a link to a great article on MissouriFamilies called "Managing Halloween and the Candy Monster."

Food Safety info

MissouriFamilies has a page with some food safety updates from October 2013 as well as a fact sheet on the recent outbreak of salmonella in chicken.

The October monthly update has information on:

• Food safety in pregnancy
• Tailgating food safety
• Product dating
• Food safety Q&A
• And more.

Dietary Supplements: Vitamins and Minerals

Colorado State Extension has a great fact sheet on dietary supplements, vitamins, and minerals. 

Here are some quick facts from that article:

• Most individuals can obtain all the vitamins and minerals needed to meet the recommended dietary allowances and adequate intakes by eating a variety of foods.
• Dietary supplements, including multivitamins and multiminerals, do not guarantee protection against disease.
• Large doses of either single nutrient supplements or high potency vitamin and mineral combinations may be harmful.
• Although vitamin deficiency is rare, it may occur when nutrients are limited in one’s diet, or as a result of a secondary deficiency caused by tobacco, alcohol use, or disease.
• Consult a medical professional before taking any self-prescribed single nutrient supplements.

In this fact sheet, you will find:

• What are dietary supplements?
• Who may need to consider a supplement?
• Choosing a supplement
• Health risks 
• Myths/facts related to supplements
• Common nutrients and their food sources

Link to Dietary Supplements: Vitamins and Minerals 

Many uses for pumpkin

The most popular use of pumpkins this time of year is for jack-o-lanterns and fall decorations. But pumpkin is healthy and versatile, so we could be preparing and eating it in a variety of ways as well. Pumpkin provides fiber, vitamins A and C, potassium and protein.

Here are some guidelines when choosing a pumpkin for cooking:

• Choose a small pumpkin that weighs between two and six pounds.
• “Pie pumpkin” or “sweet pumpkin” is a good choice, but the jack-o-lantern variety also works just fine for eating.
• Look for a pumpkin that has one or two inches of stem left. Pumpkins with shorter stems decay more quickly.
• Choose a pumpkin that has a rich orange color with skin that cannot be easily broken or scratched by your fingernail.
• For every pound of whole pumpkin, you can expect to get one cup of pumpkin puree.

If you want your pumpkin to have multiple uses, you can first paint a funny face on it for a decoration using non-toxic paints. After the holiday, you can wash and cook it.

To use the pumpkin for maximum benefit, don't throw out the seeds — they can be roasted and eaten. Start by removing the stem with a sharp knife. Cut the pumpkin in half and scoop out the seeds and scrape the stringy part away. Wash the seeds in warm water and spread them out to dry. To roast, spray pan with oil and spread seeds thinly on the pan. You can sprinkle the seeds with salt or any seasoning that appeals to you (such as cheesy popcorn or Cajun seasoning). Bake in a 250 degree oven for 15-20 minutes.

There are three ways to prepare the pumpkin in order to make pumpkin puree.

• To bake: Cut the pumpkin in half, place the cut side down on a cookie sheet and bake at 350 degrees until fork tender or about an hour.
• To microwave: Place half of the pumpkin cut side down on a microwave safe plate and microwave on high for fifteen minutes or until fork tender.
• To boil: Cut the pumpkin into large chunks and rinse in cold water. Place the chunks in a large pot in about an inch of water. Cover the pot and boil for 20-30 minutes until tender.
• After following one of the three methods above to prepare it, you can now make the puree: Cool and peel the pumpkin and use a food processor, blender, ricer or potato masher to puree it.

Pumpkin puree can be used in any recipe in which you use purchased pumpkin. Pumpkin puree can be frozen at 0 degrees for up to one year.

If you have pumpkins but you're not quite ready to cook them, keep in mind that pumpkins can be stored for several months if kept at 50-55 degrees in a dry airy place.

This article was written by Tammy Roberts, Nutrition and Health Education Specialist, Bates County. You can find the article on MissouriFamiles as well.

Selecing the right apple

Janet Hackert, Nutrition and Health Education Specialist, University of Missouri Extension, wrote that apples are one of the more common fruits and there are lots of varieties to choose from. As we enter the height of the apple harvest, knowing how to select the best apple for the preparation or eating method can make all the difference. Here are some suggestions from The Visual Food Encyclopedia.


For eating out of hand, select a firm, juicy, tasty, crisp apple. Many varieties make good eating apples, raw and as is.


Pies do best with a drier, slightly acid apple and one that does not disintegrate when heated. Braeburn, Cameo, Cortland, Fuji, Golden Delicious, and Jonagold are good pie varieties. Granny Smith apples are sometimes called for by name in recipes because of their tartness, perfect for a culinary delight.


For oven baking, choose a sweet apple, but one that retains its shape. Cameo, Cortland, Golden Delicious, Jonagold, and Pink Lady apples work well for this.


Some apples retain their color better than others. These are preferred varieties for eating fresh and for making into applesauce. Some varieties that work well for sauce include Braeburn, Cortland, Fuji, Gala, and Jonagold. Golden Delicious apples make a tasty applesauce, but because they tend to hold their shape when heated, they would work better for stewed apples.


When making juice or cider, a mix of varieties is recommended. The blend brings out the sweetness of some and the tartness of others, making for a rich flavor.


Notably missing in these lists is the Red Delicious. Though just right for eating raw – by themselves, with cheese or peanut butter, or cut in a salad – they do not hold up to heat well.

Resource:
Selecting the Right Apple by Janet Hackert on MissouriFamilies