Author: efnep-schoharie-otsego

We all know it’s important to eat our veggies. The challenge often comes in how to prepare them. Nothing brings out the flavor profile of vegetables more than roasting. Roasted vegetables achieve a caramelization factor that leads to vegetables that are crisp on the outside while being tender on the inside with a sweetened flavor that tantalizes the taste buds.

Almost any vegetable can be roasted, the only variation necessary is the length of cooking time. The range in temperatures for roasting vegetables are between 350°F to 425°F. Higher temperatures shorten the roasting time required; but vegetables that are cut small or are delicate do better at lower temperatures for a longer time period. The following are approximate cooking times for roasting vegetables cut into 1-inch pieces at 400°F – 425°F. Don’t forget to toss the vegetables half way through the suggested cooking time:
Asparagus – 20 minutes
Bell Peppers – 20  minutes
Broccoli – 25 minutes
Brussels Sprouts (halved) – 25 minutes
Butternut Squash – 30 minutes
Cabbage (cut into 1-inch thick slices) – 30 minutes
Carrots (cut into 1-inch chunks or whole baby carrots)- 30 minutes
Cauliflower – 25 minutes
Corn (cobs left whole with husks) – 40 minutes
Green Beans – 20 minutes
Kale – 15 minutes (it doesn’t need to be in a single layer)
Onions – 35 minutes
Potatoes – 45 minutes
Sweet Potatoes – 30 minutes
Tomatoes (grape or cherry) – 15 minutes
Yellow Squash – 20 minutes
Zucchini – 20 minutes

If the vegetable you want to roast isn’t listed here, just pick the timing required for a vegetable with a similar density. For instance, if you were roasting radishes (halved or whole) they would be similar in density to carrots, so you would roast them for approximately 30 minutes.

There are three ways to roast mixed vegetables. First, and easiest, you can roast the individual vegetables on separate trays and combine them after they are cooked. This method may require reheating the combined dish at the end. Second, you can pair together “vegetable friends” — ones that roast at roughly the same rate. For instance, you could roast cauliflower and broccoli together, or butternut squash with cabbage. Combine them on the same baking sheet and roast them together. If the baking sheet is getting crowded, split the vegetables between two sheets to prevent steaming instead of roasting. When using two sheets be sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam rather than roast. Be sure to rotate baking sheets between the racks half way through to ensure even roasting at the same time as you toss the vegetables. Third, you can add different vegetables to the baking sheet in stages — start roasting the hardest, longest-cooking vegetables first, and then add softer, quicker-cooking vegetables later on. If the baking sheet starts to get full, split the vegetables between two pans so you don’t crowd them. Doing it this way allows the vegetables finish roasting around the same time, and remember: A little extra roasting time is unlikely to hurt.

Try this Life’s Solution and intensify the taste by roasting up your favorite vegetables using the following directions. Be sure to do a large batch if you want leftovers. They can be refrigerated 3 to 4 days in an airtight container and be reheated in a 450°F oven for 4 or 5 minutes before serving. Leftover roasted vegetables can also add a burst of flavor to your favorite soups, casseroles, quesadillas, omelets, pizzas, and grain bowls (directions for making a grain bowl can be found in Life’s Solutions-Making the Most From What You Have).

How to Roast Any Vegetable
Serves 4-6
Ingredients
1- 2 lbs. of any vegetables, cut to a like size
1-2 tablespoon of oil or vegetable oil spray
½ teaspoon of salt (optional)
¼ teaspoon of pepper
½- 1 teaspoon of additional seasonings of your choice (you might want try a seasoning mix described in Life’s Solutions- Tasteful Additions

Directions:

1. Arrange oven rack to the middle of the oven then pre-heat to 425°F.        
2. Prepare vegetables by washing, peeling (if desired), and cutting into uniform pieces so they cook evenly. If your vegetables still have some moisture after washing, be sure to pat them as dry as possible; the drier the vegetable, the better it will roast.
3. Put the vegetables to a large bowl. Add the oil and toss to coat. Vegetables should be lightly coated and glistening but not doused in oil or spray with vegetable oil spray.
4. Spread the vegetables out on a rimmed baking sheet or in a baking dish. Make sure they are in a single layer with a little space in between. Use two baking sheets if needed to prevent crowding. Sprinkle vegetables with salt, pepper, and seasonings.
5. Estimate your cooking time based on the vegetables you are cooking and the method you chose if roasting combined vegetables.
6. Place the vegetables in the oven and begin roasting. Toss vegetables halfway through the cooking time, if using two racks rotate baking sheets at this time.
7. Continue roasting until the vegetables are easily pierced with a fork or knife and they are showing crispy, browned bits at the tips and edges.
8. Remove from oven and transfer the vegetables to a serving dish.

If you are interested in more recipes, nutritional information, or classes, visit our website at www.cceschoharie-otsego.org or contact Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu.
To read more articles like this subscribe to the “Life’s Solutions” blog at  https://blogs.cornell.edu/efnep-schoharie-otsego/ .

Bigger isn’t always better, true words when talking about a favorite summer garden vegetable—zucchini. Even though zucchini is served as a vegetable, it’s technically a fruit because it comes from a flower. It grows from golden blossoms that bloom under the leaves. While the male flowers are there to attract bees and pollinate only the female flowers produce squash which is best harvested when medium sized, seven to eight inches long and two to three inches in diameter.

One medium zucchini has only 33 calories, less than a gram of fat, and is high in water. It also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like manganese and potassium. In fact, it has more potassium than a banana and it also contains antioxidant and anti-inflammatory phytonutrients. Whether from your garden, a farm-stand, a farmer’s market, or the store; look for zucchinis with shiny skin that are free of blemishes, bruises, nicks, and soft spots. The skin should be firm to the touch, especially the stem, and they should feel heavy for their size. It occurs in several varieties, which range in color from deep yellow to dark green.

Three medium zucchini equal approximately one pound of zucchini which equals about 4 cups grated zucchini; 2 cups of salted and squeezed zucchini; about 1 cup mashed zucchini; and 3 cups chunked zucchini. Store fresh zucchini unwashed on the counter in a cool spot for one to two days. To store it longer put it in your refrigerator crisper drawer in a perforated plastic bag (remember in Life’s Solutions-Keep It Fresh we learned the University of California at Davis has done the math and 20 pin-sized holes in a medium bag will do the trick) or in a loosely closed plastic or paper bag for up to one to two weeks. You can freeze zucchini without blanching, but blanching one to three minutes deactivates enzymes that would otherwise cause the zucchini to become mushy and discolored. For more details on freezing zucchini (summer squash) go to cceschoharie-otsego.org/food-preservation and click on the Extension Fact Sheet-Handy Reference for Freezing Vegetables in right menu. When your garden abounds or your generous neighbors share their bounty it’s good to remember that zucchini is a very versatile vegetable. You can…

• Cut it up raw and add it to salads or serve it with a dip.
  • Shred it, drain it, and bake it into breads, pancakes, muffins, or cakes.
  • Stew it with other summer fruits and vegetables to make ratatouille.
  • Stuff with rice, lentils, or other vegetables, then bake it.
  • Stir-fry solo or with other vegetables by adding a little olive oil and sautéing it.
  • Boil it, then blend it into soups.
  • Serve it as a side, grilled or sautéed with a little garlic and oil.
  • Try it breaded and fried, air-fried, or baked.
  • Spiralize it into spaghetti- or linguine-like noodles, or slice it to replace lasagna sheets.Even though Life’s Solutions says bigger isn’t always better, if your zucchini played hide and seek in your garden and grew to a mega size you can always make personal pan pizzas instead of the pizza bites described below or remove over large seeds, shred it, drain it, and freeze it for use in breads, pancakes, muffins, or cakes.

Zucchini Pizza Bites
Makes approximately 20 pizza bites- 4 servings

Ingredients
1 medium zucchini
½ cup marinara sauce
½ cup shredded mozzarella cheese
2 tablespoons parmesan cheese
salt, pepper, garlic, or spice blend of choice to taste
vegetable oil spray

Directions

1. Wash zucchini in cold running water. Slice into ¼ inch slices, then place slices (do not overlap) onto
   a parchment lined baking sheet then spray lightly with vegetable oil spray, flip slices and spray again.
2. Sprinkle slices with salt, pepper, garlic, or spice blend of choice. Bake in a 400°F oven for 15-
   20 minutes. Flip slices halfway through baking time.
3. Remove from oven and top slices with marinara sauce and mozzarella cheese evenly divided
   between slices; then sprinkle with parmesan cheese. Bake an additional 5 minutes in a 400°F oven,
   and if browning is desired finish under the broiler for one to two minutes. Serve immediately.
   Leftover pizza bites can be refrigerated and reheated.

One serving (5 pizza bites) has approximately 86 calories, 4.5 grams of carbohydrates,7 grams of protein and 4.5 grams of fat.

For another tasty version of sliced zucchini try our recipe for Zucchini Rounds at http://cceschoharie-otsego.org/resources/zucchini-rounds.

If you are interested in more recipes, nutritional information, or classes, visit our website at

www.cceschoharie-otsego.org or contact Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu.
To read more articles like this subscribe to the “Life’s Solutions” blog at  https://blogs.cornell.edu/efnep-schoharie-otsego/

(Flavorful fresh picked strawberries.)

Do you want the flavor of fresh fruit with a longer shelf life? Try making an uncooked freezer jam or jelly. This type of jam or jelly is quick and easy to make.  Because they are not cooked the fruits and juices used retain brighter colors and fresher fruit tastes. However, be aware that the finished product has a slightly looser set than a traditional cooked jam or jelly and must be kept at room temperature for up to 24 hours to create a gel set before refrigerating or freezing.

Uncooked jams and jellies can be made from most fresh or frozen fruits, and fruit juices. When choosing fresh fruit do not use under or overripe fruit because that will be the predominate flavor of your jam and it can affect the gel set negatively. Adding extra fruit or doubling batches can also do that.

Most recipes call for the use of commercial pectin. Store-bought pectin comes in two forms: liquid and powdered – the two are not interchangeable— be sure to use the form your recipe calls for.

Sugar inhibits the growth of bacteria, keeping your jam or jelly fresh, fruity, and safe to eat.  The recipe you are using has been formulated for a certain ratio of pectin to sugar and will not gel properly if you don’t use the correct amount of sugar.  If you want to make a less-sweet jam or jelly, you need to use a special kind of pectin formulated to work with less sugar.

Acid is needed for gel formation and flavor. Certain lower acid fruits will require lemon juice be added to the recipe. If lemon juice is called for in the recipe citric acid may be substituted. One tablespoon of lemon juice has the same acidity as 1/8 teaspoon of citric acid.

Before you begin making your jam or jelly, have all your jars ready and waiting. Use either sturdy plastic containers with tight-fitting lids, or short, wide-mouthed glass jars made especially for the freezer. It’s best to choose containers that are no bigger than pint-size, smaller is better; the jam will not set up as well in larger containers. Wash them as you would any other dishes; there’s no need to boil them.

Now it is time to give this Life’s Solution a try and savor the flavor of fresh strawberries for that just picked taste.

(Preparing the strawberries for freezer jam.)

UNCOOKED STRAWBERRY JAM FROM FRESH FRUIT
 (makes about 4 half-pint jars)
Ingredients
1-3⁄4 cups crushed strawberries (about 1 quart)
4 cups sugar
2 tablespoons lemon juice or ¼ teaspoon of citric acid
1 pouch liquid pectin
Directions
1. Crush strawberries in a large bowl with a potato masher one layer at a time.
2. Measure 1-3⁄4 cups crushed strawberries into an extra-large bowl. Add sugar, mix well.
3. Measure lemon juice into a small bowl; add the liquid pectin and stir well.
4. Pour pectin mixture into the prepared fruit and sugar mixture and stir for 3 minutes.
5. Ladle jam into clean, dry freezer containers or half-pint canning jars, leaving 1⁄2-inch headspace, wipe rims, and close with lids. Let stand at room temperature until gel is set (up to 24 hours).
6. Once jam is set it can be refrigerated for up to three weeks or you can freeze it for up to a year. When removed from freezer thaw jam in the refrigerator; stir before serving.

It can again be stored in the refrigerator for up to 3 weeks. Once a container is opened, the product should be kept refrigerated. Room temperature is not recommended because uncooked jellied products will mold or ferment in a short time.

For uncooked jam and jelly recipes using powdered pectin follow this link- ceschoharie-otsego.org/uncooked-jams.

If your uncooked jam or jelly doesn’t set within 24 hours follow the directions at the following links to remake your product. If your recipe called for using liquid pectin go to cceschoharie-otsego.org/liquid-pectin-freezer-jam. If your recipe called for using powdered pectin go to cceschoharie-otsego.org/powdered-pectin-freezer-jam.

If you are interested in more recipes, nutritional information, or classes, visit our website at www.cceschoharie-otsego.org or contact Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu.

You’ve probably heard it all your life — eating fruits and vegetables is important for good health, however the experts say, most of us still aren’t getting enough. One solution to this problem it to buy flavorful fresh picked produce at the peak of season at your local or online farmer’s market.  To find a market to shop at near you, go to the National Farmer’s Market Directory at https://www.ams.usda.gov/local-food-directories/farmersmarkets, and do a search.  If you want to try an online market shopping experience check out Cornell Cooperative Extension Schoharie and Otsego Counties’ new Online Farmers Market through the Source WhatsGood website at https://sourcewhatsgood.com/  or the  Schoharie Fresh Online Farmers’ Market at https://schohariefresh.com/.

Beware though, this solution to the challenge of eating enough fruits and vegetables can create yet another unforeseen challenge. Many times we visit to the market and see all the beautiful, fresh fruits and veggies in season and on sale, and we over buy.  We gather gorgeous greens, radiant reds, and yummy yellows then bring them home, stick them in the refrigerator, or leave them out on the counter, only to toss them in a few days because they’ve wilted or become moldy. The life’s solution to this is to keep it fresh. Here are a few tips on keeping produce fresh:

• In general, avoid washing fruits or vegetables until you are ready to eat them because it removes the plant’s natural protective coating, making produce more susceptible to damage and degradation on your counter or in your fridge. The exception to the rule is the leafy salad greens like spinach and different varieties of lettuce. They will keep better and longer if you wash and dry them completely before storing.
• Some fruits and vegetables emit ethylene gas as they ripen, which can hasten the over ripening of other produce. It is a good practice to store ethylene emitters away from other produce. Some examples of  these ‘emitters’ are apples, apricots, blueberries, cantaloupe, grapes, honeydew, unripe bananas, nectarines, peaches, pears, plums, and tomatoes.
• You can slow the evaporation from your refrigerated fruits and vegetables by placing them in the crisper drawers, which are typically humidity-controlled. Also do not place fruits and veggies in airtight plastic bags, this will actually speed up decay. You can store produce in plastic bags with holes punched in them (the University of California at Davis has done the math: 20 pin-sized holes in a medium bag should do the trick).

Knowing how long produce will last and where and how to store it for maximum shelf life is the key. There are fruits and vegetables need to be eaten right away, others have a slightly longer consumption window, and some can be stored for weeks and even months. For more information on storing produce check out this factsheet on Storing Fresh Fruits and Vegetables for Best Flavor at cceschoharie-otsego.org/storing-fruits-and-veggies.

If your fresh produce is ripening to fast, and you can’t consume it all before nature’s expiration date, your freezer can extend that date for certain fruits and vegetables. For tips on freezing your produce in the nick of time or before check out these Handy References for freezing produce at http://ccetompkins.org/resources/handy-reference-for-freezing-vegetables and http://ccetompkins.org/resources/handy-reference-for-freezing-fruits.

Before that happens though, try Cornell Cooperative Extension Schoharie and Otsego Counties’ recipe for this tasty vegetable treat to use more of that fresh farmer’s market produce before it expires or needs to be frozen.

Healthy Corn Dip
Makes 32- ¼ cup servings

Ingredients
 ¼ cup olive oil
⅓ cup balsamic vinegar
4 cups of fresh cooked corn, cut off the cob (approx.4-5 large ears)
1 (15-ounce) can black beans, drained
1 large red pepper, chopped
1 large green pepper, chopped
1 large red onion, chopped
¼ cup fresh cilantro, chopped

Instructions
1. Shuck 4-5 large ears of corn, remove silk. Fill a large pot halfway with unsalted water and bring to a rolling boil. Add the ears of corn to the boiling water. Let the water return to a full boil, and cook 10 minutes. Remove from water, allow to cool cut off cob using a sharp knife or corn cutter, include corn milk in measured 4 cups for recipe.
2. In a large bowl add all ingredients, mix well.
3. For best results prepare the day before, storing in the refrigerator. If desired set out at room temperature for 1 hour before serving, allowing dip to temper.

Notes:
• Serve with tortilla chips, lettuce, tossed salad, celery sticks, etc.
• Corn on the Cob leftover and cut off the cob from the night before or 3 (11-ounce) cans of Shoepeg white corn, undrained may be substituted for fresh cooked corn.

Nutrition Facts (per serving):
Calories: 60, Total Fat: 2g, Saturated Fat: 0g, Cholesterol: 0g, Sodium: 125g, Total Carbohydrate: 9g, Dietary fiber: 1 g, Sugars: 2g, Protein: 2g, Vitamin A: 40 RE, Vitamin C: 15 g, Calcium: 0 g, Iron: .36 mg

If you are interested in more recipes, nutritional information, or classes, visit our website at www.cceschoharie-otsego.org or contact Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu.