Life's Solutions – Page 3 – CCE Schoharie Otsego Counties

Keep It Fresh

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-connections.us Nutrition Educator Allyson Wyman sharing samples of Healthy Corn Dip and nutrition information on a sunny day at Festival Farmers’ Market July 2019 in Cobleskill. Photo by Regina Tillman/TBG

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.

Eggs to the Rescue!

When you’re shopping and the market sign over the poultry counter limits your purchase to one package of chicken, you begin to feel the fears you’ve heard others voice: Is there a meat shortage? Your menu plans just went out the window. Now is the time for you to become creative.

Eggs can help fill the gap. They provide that needed protein punch along with the versatility to serve them for breakfast, lunch, dinner, or snacks. Then you remember eggs have also been limited or in short supply, and don’t nutrition experts tell us to limit eggs because of cholesterol?

Your plan can still work as Americas’ egg producers are helping grocers replenish stock quickly, and area producers may sell them directly from farms. Your concerns about cholesterol were addressed in the 2015-2020 Dietary Guidelines for Americans. The guidelines no longer provide a quantitative limit on cholesterol because the kind of cholesterol in the foods we eat isn’t the driving factor in blood (serum) cholesterol. Further, a recent Harvard study, which updated findings published over twenty years ago, reinforces that eating eggs is not associated with cardiovascular disease.

In fact, eggs are more than just a source of dietary cholesterol. They provide a good or excellent source of eight essential nutrients including choline, six grams of high-quality protein, 252 mcg of the carotenoids, lutein, and zeaxanthin, making them the perfect complement to heart-healthy diets.

Now that you have some answers, it’s time to put your plan into action by adding some egg dishes to your menu plan. When it comes to cooking eggs, they can be fried, scrambled, poached, or hardboiled, or for the more adventurous, they can be made into frittatas. Frittatas are perfect for a brunch or a quick weeknight dinner with the family

When making frittatas the filling ingredients should be cooked and cut into small pieces. The filling is an ideal use of leftovers when there is not quite enough for a meal on their own. Using your favorite combination of vegetables, cheese, and or cooked meats and grains you can create the perfect frittata, limited only by your culinary imagination. When seasoning your frittata, pick fresh or dried herbs that complement your filling. Frittatas are also tasty cold and travel well – perfect for picnic fare or a take-along lunch. Follow this basic recipe to make the perfect frittata you and your family can enjoy anytime!

Basic Egg Frittata
Serves 4

Ingredients
8 eggs
1/2 cup liquid- milk, tomato juice, or broth
1/2 teaspoon dried thyme or herb of your choice-dill, cilantro, basil, parsley, etc.
2 cup of fillings of your choice (described in paragraph above)
4 teaspoons of butter or vegetable oil
salt and pepper to taste

Directions
1. Beat eggs, liquid, herbs, salt and pepper in a medium bowl until blended.
2. Add 2 cup of fillings of your choice to eggs, mixing well.
3. Over medium heat using an eight to ten-inch nonstick skillet melt butter or heat oil until hot.
Pour in egg mixture; cook over low to medium heat until eggs are almost set, 8 to 12 minutes.
4. Remove from heat. Cover and let stand until eggs are completely set and no visible liquid egg remains,
5 to 12 minutes. To serve cut into wedges and serve from the pan or slide uncut frittata topside-up onto platter or invert frittata onto platter to show its nicely-browned bottom

When meat is in short supply at the store or at home, eggs can come to the rescue. For more egg-citing recipes and information about eggs, explore The American Egg Board’s website at https://www.incredibleegg.org .

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.
Nutrition Information
Per Serving (without fillings) Calories: 193, Total Fat: 14 g, Saturated fat: 6 g,
Polyunsaturated fat: 2 g, Monounsaturated fat: 5 g, Cholesterol: 385 mg, Sodium: 157 mg,
Carbohydrates: 2 g, Dietary Fiber: 0 g, Protein: 14 g, Vitamin A: 721 IU, Vitamin D: 99.8 IU,
Folate: 49 mcg, Calcium: 96.1 mg, Iron: 1.9 mg, Choline: 257.1 mg

Making the Most from What You Have

The world has changed, seemingly overnight, bringing stress, anxiety, sleepless nights, and a feeling of no control. One thing you have some control over is choosing how you eat. During these times it is really important to try your hardest to eat healthy meals by having a combination of foods from all five food groups–vegetables, fruits, grains, lean protein, and dairy. This coupled with proper exercise and staying hydrated will help you feel your best. Now comes the challenge of meeting this need, whether reaching in the pantry or shopping, some food items are becoming hard to find. Here are some ideas for eating healthy and stretching the food budget while making meals with what you have.

If fresh fruits and vegetables are in short supply or you aren’t going to the store as often as you did before, try loading up on frozen and canned fruits and vegetables when you can shop. Frozen can be just as nutritious as fresh, often frozen within hours of being picked. Frozen fruits work well in muffins and smoothies. Frozen vegetables are easily used in soups, stews, or even stir-fry’s. Look for fruits canned in light syrup, fruit juice, or even coconut water and choose canned vegetables labeled “low” or “no salt”. You can amp up the health factor in meals by adding extra vegetables–fresh, frozen, or canned to pasta, pizza, omelets, or smoothies.

Are there leftover mashed potatoes from dinner? Use them to make potato pancakes. Mix together 2 cups of leftover mashed potatoes, 1-2 eggs, 1/4 cup flour, and seasonings of your choice. Other ingredients can also be added- chopped onion or other diced vegetables, crumbled bacon or diced ham, and or shredded cheese. Preheat a skillet on medium high with 2 tablespoons of shortening or vegetable oil. Pour 1/4 cup of batter for each pancake into the hot pan; brown on both sides. Serve with a side of applesauce or other fruit.

Looking for a fun flexible family-friendly meal? Experiment with making a grain bowl.

In individual bowls layer:
1/2 – 1 cup cooked grains: rice, quinoa, barley, or other favorite
1/2 cup cooked protein: cooked or leftover meat, fish, beans, eggs, or cheese
1- 1 1/2 cups vegetables: raw, steamed, roasted, sautéed, or pickled
1/4 cup fruit: diced or sliced, if using dried reduce to 2 tablespoons

Top with:
1-2 tablespoons of sauce – pesto, a balsamic reduction, or your favorite dressing
1 tablespoon of roasted nuts or seeds

Short of any ingredients just omit or use a substitute. Served hot or cold grain bowls come with enough variety to make everyone in the family happy.

Having trouble buying fresh meat? Try some beans- kidney, navy, pinto, black, lentils, and more. Beans are high in protein and fiber and are a great addition to any meal. To make them the star of the meal, make this recipe for Garbanzo Bean Burgers at http://cceschoharie-otsego.org/garbanzo-bean-burgers. You can change this recipe up just by using a different kind of bean, like black beans or black-eyed peas.

Make sure foods you are planning for meals do not get “snacked” away. Label foods in the cupboard, refrigerator, and freezer for their intended purpose. Have a designated spot for foods available for snacking both in and out of the refrigerator to help avoid an in house supply shortage.

Last but not least, try experimenting with foods you already have on hand and make something new. You might be surprised just how good it tastes! Challenges presented by tightened supply lines may make some of these ideas difficult to accomplish. Just remember ingenuity is key, so choose to make the most from what you have.

If you are interested in more of helpful tips, nutritional information, or classes, you can also contact
Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu

When Someone Eats the Last Slice

Finding ways to feed our families and ourselves can often add to the challenges and struggles we are facing today. We can’t run to the store as often as we like, and when we get there, many of the basic items we have depended on before are limited or no longer available.

One household staple that can be in short supply is bread. Your resourceful, so you decide to make it yourself only to find yeast- a key ingredient is also unavailable.

Time for a “life solution”, that little bit of knowledge that can make a difference. You can substitute double action baking powder for the yeast in your bread recipes with a one-to-one ratio (one packet of yeast contains 2 ¼ teaspoons). Baking powder reacts immediately when exposed to liquid and heat so it does not require rise time called for in traditional bread recipes. Because of this bread made with baking powder will be denser than bread made with yeast, but just as yummy.

Using this “life solution”, here is a recipe that enables you to make bread dough with only 2 ingredients. This dough can be used for bread, pizza, calzones, breadsticks, and more.

Bread Recipe
1 1/2 cup self-rising flour
1 cup plain Greek yogurt

Directions:
Preheat oven 375°

To make dough by hand: Place self-rising flour in a large bowl. Add yogurt and stir with a fork until dough can be handled. Knead the dough on a lightly floured surface until smooth, about 8 minutes. Add a few tablespoons water if the dough seems dry or a few tablespoons flour if it is sticky.
To make a dough in a stand mixer: Place self-rising flour in a stand mixer fitted with the dough hook. Add yogurt and mix at low speed until a smooth dough forms, 3 to 4 minutes. Add a few tablespoons water if the dough seems dry or a few tablespoons flour if it sticky.

Place dough on lightly floured surface and shape; then place shaped loaf on greased cookie sheet or in an oiled cast iron pan. If desired, you can brush an egg wash on dough before baking. Bake at 375° for 20-25 minutes or until golden brown.

If you don’t have self-rising flour or it was also in short supply, you can make it yourself:
1 cup flour
1 ½ teaspoons baking powder
¼ teaspoons salt
Whisk all ingredients together.

If you would like to make enough to store:
4 cups flour
2 Tablespoons Baking powder
1 teaspoons salt

Whisk all ingredients together and store in an airtight container.

For more recipes and information visit:
http://www.eatingwell.com/recipe/265514/two-ingredient-dough

Sometimes just a little bit of information makes all the difference when faced with challenges. Cooperative Extension of Schoharie and Otsego Counties will be sharing more “life solutions” articles in the coming weeks to help families and individuals meet this need.

If you are interested in more of helpful tips, nutritional information, or classes, you can also contact

Michelle Leveski, Nutrition Program Educator by calling 518-234-4303 ext. 115 (please leave a message), or emailing her at mml39@cornell.edu