Help! I Don’t Have the Ingredients for My Recipe.

Have you searched for an ingredient in a recipe then suddenly realize you are missing it? Or, at the grocery store to learn that the items needed are not on sale or available? If so, you are not alone. There are many ways for you to enjoy your favorite meals and recipes missing an ingredient. Swapping ingredients is a creative way to learn more about how to cook different foods. This also saves you from making an extra trip to the store and great for making healthy food choices. You may find yourself enjoying the recipe more with the new ingredients.

Here are healthy food swapping strategies to save your recipe when missing ingredients.

• Protein swap. A recipe may call for meats that are more than you are willing to pay. Boneless pork chops can be swapped for chicken breast for less money. Swapping higher fat content ground beef (80/20) for lean ground beef of 10% or less is another excellent choice. Selecting ground turkey is another healthy option to choosing ground meat. The next time you are at the store searching for ground meats, price compare ground turkey and beef and the quantity offered. Lastly, consider switching meat for beans that offers a healthy source of protein and a wonderful substitute. To learn creative ways on how to cook beans, visit our Cooking Beans 5 Ways

• Fruit and Vegetable swap. Switching frozen and canned vegetables for fresh fruits and vegetables This is a great tip for making sure fruits and vegetables are included in meals during the winter months when the price of fresh vegetables is higher. Experiment with different recipes and meal combinations using different forms of fresh, frozen, and canned fruits and vegetables.

• Herbs and spice swap. Fresh, dry, whole, or ground. Dry herbs have a stronger flavor than fresh and a longer shelf life. You will need ½ teaspoon of dry herbs for every tablespoon of fresh. Try cooking with different herbs to find what you like best.  Different herb and spice blends are great options when missing herbs and spices in a recipe.  Try some homemade seasoning mixes in place of packaged spice blends.

• Swap applesauce for butter and oil when baking.  Applesauce will give muffins, pumpkin bread, and cookie recipes a soft and moist texture when substituted for oil or butter. It is suggested to replace ½ the amount of butter for applesauce or oil in baking recipes. When baking bread, it is ok to replace all of the fat for applesauce. Experiment with applesauce using this easy Pumpkin Bread recipe.

The next time you find yourself searching for an ingredient. Try one of these helpful strategies before running to the grocery store. You can learn additional cooking tips and find more healthy recipes from Maryland SNAP-Ed at eatsmart.umd.edu.

Winter Food Safety Tips

 Keep baking fun and safe for your family this winter!

 Flour, eggs and baking safety

Baking our favorite “sometimes foods,” such as cakes and cookies, are fun to make and eat. We must be safe when doing so. Eating unbaked doughs and batters can cause illness. Flour like eggs should not be eaten raw or uncooked. The eggs (in shell) and flour we buy are rarely pasteurized for safety. Pasteurizing is a process that uses heat to kill harmful germs. Flour may contain bad bacteria commonly known as E. coli, that can cause serious illness. Remember to role model good food handling and eating practices!

 Preparing for a winter power outage

Keep doors to the refrigerator and freezer closed as much as possible while the power is out. Have an appliance thermometer in your refrigerator and freezer. This tool gives you information about safe temperatures in the fridge and freezer (visit our blog for more information on food safety and power outages).  

 These are two examples of appliance thermometers. They can be placed in the refrigerator or freezer. Note that the temperature of the refrigerator is unsafe at 49.1°F, and should be between a safe temperature of 32°F -40°F. Image credit: S. Henley

  You cannot replace a cold garage or outside for your refrigerator

Even if temperatures outside are the same as your refrigerator, you do not want to leave food outside, this includes a cold garage. Your refrigerator is clean and temperature controlled. Outdoor temperatures can vary, allowing foodborne pathogens to grow.

 Staying healthy is important to all of us. Safe food handling creates a safer and enjoyable place to live for everyone. Enjoy your winter and stay safe!

 

Freezing leftovers safely

 Leftovers, the humble remains of a once mighty meal are often tricky to preserve well for later reuse. When freezing a meal, use an airtight container that is leak proof for leftover stews, cooked fruit, vegetables, meat proteins, or grains pastas.

Labeling the freezer container with the name of your leftovers, date to put in the freezer, and quantity to help keep your freezer organized. The quality of your leftovers is best when your freezer is between -20°F to 0°F.

 Freezing fruits and vegetables: General tips to freeze fruits and vegetables include rinsing them under running tap water and drying them with a clean towel. Sorting by size and quantity, with a label on the freezer package will keep you organized. The best way to freeze fruits and vegetables will take a few more steps, so visit websites such as Preserve Smart and download a free App or visit The National Center for Home Food Preservation for great resources to help you learn how to preserve all types of healthful foods.

Frozen peaches in a leak proof freezer bag.
Image credit: https://nchfp.uga.edu/

 Freezing proteins: Meats are best frozen in packaging that has as much air removed as possible. Air can cause freezer burn which makes the meat not taste so good. Meat will freeze and thaw out faster if they are packaged in amounts just right for a meal. If buying meat in bulk, use freezer safe packages to freeze meat in smaller packages. Remove as much air as possible and label before placing in the freezer. If you have freezer or butcher paper, here are two ways you can wrap your meat:

Image credit: https://nchfp.uga.edu/publications/uga/FreezingAnimalProducts.pdf

Preserving foods provides great fun in the kitchen for the whole family. Cooking can teach our kids to be self-sufficient, strong and healthy.

Oats--They’re Not Just for Breakfast!

 

Nothing beats a warm bowl of oatmeal to start your day on a cold winter’s morning, but oats can be used in recipes that keep you going all day long!  All of the oats found on grocery store shelves are made from oat groats, the kernels of the grain after they have been harvested, cleaned, and had their hard outer hull removed.  Whether you prefer the chewy texture of steel cut oats or the quick cooking time of instant rolled oats, all forms are nutritious whole grains, providing us with fiber, protein, vitamins, and minerals.

The 3 Main Types

• Steel Cut Oats: These are oat groats that are broken into smaller pieces by either using a sharp metal blade or being ground on a stone mill. They take the longest to cook (20-30 minutes) out of the three types of oats, but have a chewy texture and a nutty flavor.  Because steel cut oats take so long to cook, they are best used for making oatmeal, or replacing other grains like rice in long-cooking dishes like risotto or soup.
  
  
• Old-fashioned Rolled Oats: Oat groats are steamed and then rolled flat into thick flakes, which allows them to cook more quickly (about 10 minutes). The texture is less chewy than steel cut oats, but not as smooth and creamy as quick or instant rolled oats, and the flavor is mild.
  
  
• Quick or Instant Rolled Oats:  These oats are steamed longer and/or rolled thinner than old-fashioned rolled oats, so they cook in just a minute on the stovetop, or nearly instantly in a microwave or when mixed with boiling water.  Quick and instant rolled oats have the smoothest and creamiest texture and the mildest flavor.  When buying instant oatmeal, be sure to read the ingredients label as many have added sugars, salt, or artificial ingredients--which also makes them less useful for other recipes!

5 Easy Ways to Use Rolled Oats

Energy Bites:  Kids will love to help you make and eat these no-bake snacks! Mix 3 cups oats, ½ cup peanut or other nut or seed butter, ¼ cup honey or syrup, and ½ cup raisins or dried cranberries. Roll into balls and chill in the refrigerator until firm. 

Overnight Oats:  Make breakfast ahead of time with overnight oats. In a small container with a lid, mix oats, milk and cinnamon together and place in the refrigerator overnight. In the morning, stir in your favorite fresh or canned fruit for a quick and easy breakfast.

Meatloaf:  Add oats to ground meat like beef, chicken, or turkey and stretch meals farther, like in this Glazed Meatloaf. Using oats instead of breadcrumbs in meatloaf adds fiber too! 

Pancakes and Waffles:  Mix oats into pancake and waffle batter, it is an easy way to add texture and fiber to help you feel full longer. If using pancake mix, replace half of the mix with oats, or skip the flour or pancake mix, like in these Banana Oatmeal Pancakes: Mix together 2 eggs, 2 bananas and ½ cup oats with ½ teaspoon baking powder. Add some cinnamon and vanilla extract for more flavor. Top with canned or fresh fruit, low-fat yogurt, or chopped nuts! 

Veggie Burgers:  Use oats instead of breadcrumbs to make veggie or bean burgers. Oats help to hold the burger in shape and add a nice chewy texture. ½ cup uncooked oats can be substituted for the rice in this Black Bean Burger recipe. Serve on a whole wheat bun with lettuce, tomato, and onion on top!

Warm Up with Warm Spices

 

Looking for a way to add flavor without salt or sugar? Try adding some of these spices into your day for great flavor, a boost to your health, and a bit of warmth. Spices bring flavors together, creating a unique dish. They also enhance the flavors of a dish, just as a touch of salt may do to a sweet dish.

These warm spices go well in sweet or savory dishes, and are great with root vegetables (carrots, potatoes, beets, and more!).

• Apple Stuffed Acorn Squash 
• Curried Chicken with Vegetables 
• Ginger Pear Smoothie - try it with your milk of choice
• Rootin Tootin Ribbon Salad 
• Curried Lentil and Chickpea Stew 

Ginger

Ginger is sweet and warm. It aids in digestion, reducing nausea, and is an anti-inflammatory and antioxidant. The part we eat grows underground. Often called a root, it is actually a part of the stem that grows underground called a rhizome (rye-zoam).

You can find ginger...

• Whole/Fresh in the produce area. It is firm, light brown with a knobby shape.  When cut, the inside is often tough and  fibrous (stringy). Store in an airtight bag in the crisper drawer of your refrigerator, or in the freezer for longer periods of time. When you’re ready to use it, peel off the outer layer with the edge of a spoon - like you’re scooping it off. You can also use a peeler.
• It’s best used in:
• Stir fries, salads, soups
• Drinks - add fresh ginger to hot water for ginger tea. Add extra flavor with lemon and honey. Mix some into a smoothie - fresh or dried.
• Any dish where chunks or strings of ginger would be okay.

• Ground/Powdered in the spice section. It is light brown/mustard color. Ground ginger has a more concentrated flavor than the fresh form, so use less when using dried (¼ tsp dried ginger for every 1 tablespoon fresh ginger). Store in an airtight container in a dark, cool place. 
• It’s best used in any ginger dish, especially baked goods, or with higher cooking temperatures.

• Prepared Ginger  - minced, grated - in the produce section, spice section, or international aisle. It is a creamy yellow color, and can be found in various forms. Use the same amount of preserved ginger as you would fresh ginger. You can also prepare and preserve your own by using fresh ginger, and storing it in the refrigerator or freezer. 
• It’s best used in dishes that are cooked, or where ginger is not the dominant flavor. 
• It works well if you are low on time or do not want to prepare ginger.

Try ginger with - carrots, citrus, sweet potatoes, beets, squash; chicken, beef, fish, pork, tofu; rice, curries, stir fries, marinades

Cinnamon

It’s for more than just cinnamon rolls! An earthy and sweet spice, cinnamon is said to help lower blood sugar. It helps to add sweetness without adding sugar. Cinnamon comes from the bark of a tree (a special kind of evergreen tree).

You can find cinnamon...

• Sticks in the spice section. Store in an airtight container in a dark, cool place.
• It’s best used to flavor foods or drinks, and is not eaten. 
• Drinks - add a cinnamon stick to a hot beverage for extra flavor, or to hot water for cinnamon tea.
• Rice - add a cinnamon stick while cooking your rice for an extra burst of flavor.

• Powder/Ground in the spice section. Store in an airtight container in a dark, cool place. (1 tsp ground cinnamon = 1, 1-inch stick of cinnamon)
• It’s best used in foods, and can be eaten. 
• Savory foods - Try adding a pinch to your tomato sauce or vinaigrette for a twist.
• Sweet foods - fruit sauces, desserts, breads

Ground cinnamon is used to flavor sweet and savory foods such as apples, mangos, pears, salad vinaigrettes, lamb dishes, and pork recipes. Try adding a pinch of ground cinnamon to boost the flavor of tomatoes.

Turmeric 

Turmeric has a pepperlike aroma and an earthy, slightly bitter taste. It gives curry seasonings their yellow color, but can stain, so use caution when using it.  

Turmeric is ginger’s cousin, and just like ginger, the part we eat grows underground. It is often called a root, though it is actually a part of the stem that grows underground called a rhizome (rye-zoam).

You can find turmeric…

• Whole/fresh in the produce section. It is firm, and has a thin, light brown outer skin. It is orange inside. The skin should be washed, and can be peeled before using. Store it with the peel on in an airtight bag in the refrigerator, or in the freezer for longer periods of time.
• It’s best used grated or sliced, and in dishes that are raw or minimally cooked/processed.
• Drinks - mix with some milk and honey for “golden milk,” add to a smoothie, or add to hot water with lemon for a tea.
• Thinly slice and add to salad or coleslaw

• Powder/Ground in the spice section. It is yellow in color. Store it in an airtight container in a dark, cool place. Ground turmeric has a more concentrated flavor than the fresh form, so use less when using dried (1 tsp dried turmeric = 1 tablespoon fresh turmeric)

It’s best used in any dish where you would like a bit of a peppery kick, and where you would like a golden color.

Best used in dishes with higher cooking temperatures.

Try turmeric with - Cauliflower, cabbage, potato, sweet potatoes; Beans, lentils, chicken, fish, tofu; Curries, rice

Buying these spices

Start small. Some recipes only call for a small amount. Most spices are best used within 18 months to 3 years. 

Found a good sale? If you do purchase in bulk, keep the excess spice in the freezer to refill as you need. Just remember to be realistic on the amount you purchase.

Where to find the best deals?

Spices can vary in price depending on where you purchase them. Check for lower cost options in the “international” aisle of some stores, or at stores specializing in certain regions, cuisines, or ethnicities. Or check for stores that sell spices in bulk, where you can buy smaller amounts at a time.

 

 

Warm Up with Soup!

Although soup can be enjoyed year long, there is something warm and cozy about a bowl of soup during the cold winter months. Here are some benefits for making soup:

1. Soups can be filling: There are different kinds of soups. Soups that contain protein like chicken or beans tend to be filling and can be enjoyed as a main dish. Try this chicken vegetable soup with kale.
2. Soups can be prepared ahead of time: If you are busy or enjoy preparing your meal in advance, then soups can be a good option for you. You can make it ahead of time and store it in the fridge for up to 3-4 days. Or you can even freeze it up to 2-3 months. Let the soup cool completely before freezing in a freezer safe container. Move to the fridge to thaw the night before and reheat it on your stove or in your microwave.
3. Soups can be healthy: There are many ways to prepare soups. Broth based soups tend to be rich in vitamins and minerals and usually low in calories. If you are making a cream-based soup, use skim milk as your base. Try this garden vegetable soup.
4. Soups can hydrate you: As you may know, consuming water is very important year long. In the winter months, people tend to forget to drink water. Soup is a great source of water that will hydrate you.
5. Soups can be easy to make: The nice thing about making soup is that it only requires one pot. All you need to do is to prepare the ingredients and mix together. Another thing worth considering is that you can make soup out of almost anything you have. Try this lentil, mushroom and swiss chard soup.

Follow these four steps to make your soup:

1. Start by choosing your base, usually a stock like chicken or vegetable, tomato puree, pureed veggies, or low-fat milk.
2. Add your veggies like onion, garlic, celery, carrots, peppers, pumpkin, sweet potatoes, butternut squash, greens like kale, green beans, or zucchini to name a few. You can use fresh, canned, or frozen vegetables. Just make sure to use low sodium canned vegetables when choosing canned, and if you cannot find that type, make sure to rinse your canned vegetables very well before adding to your soup.
3. You can also add protein like beans, chicken, ground beef, or ground turkey for example.
4. Follow that up by adding flavoring like dried herbs, ground pepper, or chili powder.
5. Let it simmer and enjoy!

Other soups worth trying this winter season:

Winter harvest soup

Mediterranean lentil soup

Taco soup

Ideas for Using Canned Meat and Fish

Canned meat and fish are  adaptable for many different uses  which makes  them great ingredients for busy weeknight meals and convenient on-the-go lunches. Because refrigeration is not needed until containers have been opened, pouches and cans of chicken, tuna, or salmon are great sources of protein to pack and take along with you. These foods are also great to have on hand during power outages and other times when you need to throw a meal together quickly. An added bonus is that canned meat and fish is affordable, which helps to lower food costs. 

Here are some ideas for incorporating these foods into your meals:

• Homemade soup -  Making homemade soup helps save money and is a great way to use leftover vegetables, pasta, rice, or barley. Add drained, canned chicken to soups and stews to make a healthy main dish.  Serve soup for lunch or dinner with a side salad and whole grain bread or crackers.
  
  
• Lettuce wraps - Mix canned chicken or tuna with some low-fat mayonnaise or Italian or Ranch salad dressing.. Throw in  chopped or shredded veggies like carrots, peppers, onions or a bean and corn salsa, for flavor and crunch! Serve inside lettuce leaves.
  
  
• Burritos - Add a packet of taco or chili seasoning mix to canned chicken. Stir in canned beans, canned tomatoes, corn, peppers and onions to make burrito filling. Serve inside whole grain tortillas and top with low-fat cheese and salsa.
  
  
• Salads - Top a salad with canned chicken, salmon, or tuna and turn it into a main dish. Blend canned chicken or fish with low-fat mayo or salad dressing. Add dried or fresh herbs and chopped veggies like onion, celery, and peppers. If you like your salad a little sweet, stir in some cranberries, mandarin oranges or sliced grapes. Serve on whole grain bread or tortillas. 
  
  
• Pasta - Make a protein-packed meal with canned tuna, salmon, or chicken. Add drained chicken or fish to cooked pasta, cooked rice, or to a casserole for a quick and satisfying  lunch or dinner.

• Omelet - Stir canned meat into scrambled eggs or add into an omelet along with chopped peppers and onions and some shredded, low-fat cheese. Serve with whole grain toast. 

There are many things you can do with these convenient meal starters. Stock up on canned meat and fish when it is on sale, and a quick, protein-rich meal is  just a few minutes away!

New Year, New You!

 2020 was certainly a year of big changes!  How and where you worked, virtual school for the kids, and your eating habits and physical activity might have changed too.

Welcome in the New Year with small, healthy changes which can bring big results!  Let your family and friends know you are ready to make some healthy changes and invite them to join you!

• Start your day with a glass of water.  Drinking water first thing in the morning will help your digestion and will hydrate you for the busy day ahead.  Keep it up by drinking water throughout the day, instead of sugary drinks.  If plain water isn’t your favorite, add a squeeze of lemon, lime, or orange juice, or some cucumber or strawberry slices for extra flavor.
• Add more veggies to meals and snacks.  Add shredded carrots or summer squash to pasta sauce, keep cut-up vegetables like sweet peppers and celery in the refrigerator for everyone to snack on in-between meals.  Stir canned pumpkin into oatmeal or pancake batter.  Shredded cabbage will stretch your soup or stew farther and add lots of flavor and fiber.
• Make physical activity part of your daily routine.  Take the stairs, vacuum the house, lift groceries, carry laundry baskets to start.  Then, take your activity up a level and go for a daily walk (with or without the dog), get moving with a fitness video on YouTube or a virtual class, and play active games (indoors and outside) with the kids - make a scavenger hunt to find items in the house like a specific book, a fuzzy sock, or a wooden spoon.  Look for outdoor items like a stop sign, the number 4 on a mailbox, or the tallest tree on the block.
• Get your zzzzzzz’s.  Quality sleep,  7-8 hours each night, is important for good health and to have energy to think and move each day.  Make a bedtime routine for your kids and for yourself.  Try to go to bed at the same time each night, and to wake-up at the same time each morning.  Think of all of the things you will be able to do when you feel rested and refreshed!

Pick just one change to start with, then build on your success by adding one more change each week.  Make this year the healthiest one yet!