Is There a Catch to Eating Fish?

Fish and shell fish are an important part of a healthy Diet. They contain high-quality protein and other essential nutrients and they are low in saturated fat, and contain healthy omega-3 fatty acids. Humans cannot make omega-3 fats, so we must get them from the foods we eat. All three types of omega-3 fats have long names: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). The first two are found in fish, especially oily fish, while ALA is in certain plant foods.

Along with benefits to the brain, nerves and eyes, omega 3 fats also reduce the risk of heart disease, stroke, dementia, and Alzheimer’s. A well balanced diet that includes a variety of fish and shellfish can also contribute to children’s proper growth and development. It is easy to see the nutritional benefits of including fish or shellfish in your diet. So what is the catch?

Nearly all fish and shellfish contain traces of mercury. Mercury occurs naturally in the environment, but can also be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and can turn into the type of mercury that can be harmful to an unborn baby or young child. The risk depends on the amount of fish and shellfish eaten and the amount of mercury they contain. Choose varieties of seafood that are higher in omega-3’s and lower in mercury such as salmon, anchovies, herring, sardines, Pacific oysters, trout, and Atlantic and Pacific (not King) mackerel. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise women that may be pregnant, pregnant women, nursing mothers and young children to avoid certain types of fish and eat fish and shellfish that are lower in mercury. Women and young children should avoid eating Shark, King Mackerel, or Tilefish because they contain high levels of mercury. The 2010 Dietary Guidelines recommend 8 oz per week of low mercury seafood for adults and up to 12 oz per week for pregnant women. Further references are posted on the Nutrition Links website: http://nutrlinks.cas.psu.edu/

Like it or not the Snow is Coming! Are You Ready?

At this writing Central Pennsylvania has been experiencing unseasonably warm temperatures and very little snow. Typically by mid-February we have enjoyed our annual Farm Show blizzard as well as several other visits from the Snow Fairies. Well, don’t get too comfortable, I have been assured by my friends, the weather gurus, that snow is coming!
With a snowstorm comes an occasional ice storm. These ice storms not only create havoc on the roadways but can cause interruptions in our power supply. Will you be ready if you lose power as a result of a storm? Read on for some recommendations from USDA.

Always keep meat, poultry, fish, and eggs refrigerated at or below   40 °F and frozen food at or below 0 °F. Keep the refrigerator and freezer doors closed as much as possible to maintain the cold temperature. The refrigerator will keep food safely cold for about 4 hours if it is unopened. A full freezer will hold the temperature for approximately 48 hours (24 hours if it is half full) if the door remains closed. Obtain dry or block ice to keep your refrigerator as cold as possible if the power is going to be out for a prolonged period of time. Plan ahead and know where dry ice and block ice can be purchased.
Be prepared for an emergency by having items on hand that don’t require refrigeration and can be eaten cold or heated on the outdoor grill. Shelf-stable food, boxed or canned milk, water, and canned goods are great to have on hand. Make sure you have ready-to-use baby formula for infants and pet food. Be sure to keep a hand-held can opener for an emergency.
Coolers are a great help for keeping food cold if the power will be out for more than 4 hours—have a couple on hand along with frozen gel packs. When your freezer is not full, keep items close together—this helps the food stay cold longer.
Food thermometers and appliance thermometers will help you know if the food is at safe temperatures. The refrigerator temperature should be 40 °F or below; the freezer, 0 °F or lower. If you’re not sure a particular food is cold enough, take its temperature with a food thermometer.
People often wonder if it is safe to take the food from your refrigerator or freezer and put it outside in the snow…well just like our friend Frosty the Snowman, the sun’s rays can melt the food or increase the temperature, even when it is very cold outside. There is also the chance that your food may come in contact with an animal. Consider making your own ice by placing tubs or buckets of water outside. Once the water freezes, use it to keep your food cold inside your refrigerator or cooler.
What about the safety of refreezing food that has partially thawed? You will be happy to know that the food may be safely refrozen if the food still contains ice crystals or is at 40 °F or below. Be sure to discard any items in either the freezer or the refrigerator that have come into contact with raw meat juices. Partial thawing and then refreezing may reduce the quality of some food, but the food will remain safe to eat.
One caution, Never taste food to determine its safety! You will have to evaluate each item separately. Refrigerated food should be safe as long as power is out no more than 4 hours. Discard any perishable foods (such as meat, poultry, fish, eggs, and leftovers) that have been above 40 °F for 2 hours or more.

Penn State has developed a brochure just for this type of emergency, go to http://pubs.cas.psu.edu/FreePubs/pdfs/uk065.pdf to download a free copy or contact your Penn State Extension office and ask them to provide you with one. You may also want to go to http://fsis.usda.gov for more food safety information.

You Don't Have to be a Grandma to Can

Food preservation is making a comeback in certain circles. With Michelle Obama’s kickoff of the White House kitchen garden as part of the Let's Move initiative to reduce childhood obesity, there has been an increased interest in gardening. This has resulted in more vegetable gardens in public spaces and fresh vegetables are becoming more available in schools, parks, churches and backyards. Penn State has joined this initiative with their Harvest 4-Health 4-H and nutrition education programs for youth. 

In addition to home and shared gardens, there is more access to local fruits and vegetables through farmer's markets this summer. USDA reported a 17% increase in farmer’s markets in the U.S. from 2010 to 2011(USDA - AMS, 8/8/11). In my mostly urban county, fourteen markets are listed in” The 2011 Consumer’s Guide to Pennsylvania Farm Markets” issued by the PA Department of Agriculture. I can think of several more that have arisen this summer and others just across the county line.

With the gardening season at its peak, some gardeners and consumers wish to preserve this bounty for the cold winter months. I remember my grandmother “putting up” enough jars of vegetables and fruit to last through the winter.  However, food preservation 2011 has taken a new turn. Today’s food preservationists are looking to learn how to save the summer bounty in their freezer, by dehydration as well as in jars. They also want recipes that meet their dietary needs – salt free, sugar free, organic, etc.  While some have an abundance of food in their home gardens, enough fresh fruit and vegetables can be purchased from a good vendor to make jams, jellies, salsas, pickles and other recipes where quanity is not the goal.

Many Penn State Cooperative Extension offices are offering classes on home food preservation. You can find these by going to : http://extension.psu.edu/counties and clicking on your closest county. In Delaware County, we will be offering food preservation classes on Wednesday nights during August.

Even if your county isn't offering food preservation classes, Penn State has many food preservation resources.  On the PSU food preservation website, http://extension.psu.edu/food-safety/food-preservation,
you can find recipes, suggestions for equipment purchases, food preservation Q and A's, and articles on current related topics.
The PSU Let's Preserve fact sheets provide "how to" guides to saving PA grown fruits and vegetables for later use. Each pamphlet is focused on specific fruits and vegetables. Some commonly requested fact sheets provide preservation guides on green beans, tomatoes, pickles, peaches, jams and peppers. A monthly Let's Preserve newsletter is also available.

In addition, some Extension offices will test your pressure canner guage for accuracy. If improper techniques are used, food preserved can be unsafe. Botulism is a deadly bacteria that likes to grow in improperly canned foods. All information and publications issued by Penn State Extension and the Penn State website is up-to-date and reflects the most recent research regarding preserving food safely.

Enjoy the fresh taste of locally grown produce this summer and contact us if you want to savor this in January. We can help make this happen.

Dangerous Food Safety Mistakes to Avoid

Make sure your kitchen is clean, safe and ready for summer picnics, cook-outs and other family meals by knowing and avoiding dangerous food safety mistakes. Sometimes a simple mistake can have very dangerous consequences. What may seem like a small food safety mistake can cause serious and sometimes long-term illness. When it comes to some germs, such as Salmonella, all it takes is 15 to-20 cells in undercooked food to cause food poisoning. And just a bite of food with botulism toxin can cause paralysis and even death.

So what are some of the most common food safety mistakes? The federal food safety website, http://www.foodsafety.gov , shares 10 common food safety mistakes that have been proven to cause serious illness.

• Mistake #1: Tasting food to see if it’s still good. Remember you can’t taste (or smell or see) the bacteria that cause food poisoning. Tasting only a tiny amount can cause serious illness. Throw food out before harmful bacteria grows.

• Mistake #2: Putting cooked meat back on a plate that held raw meat. Germs from the raw meat can spread to the cooked meat. Always use separate plates for raw meat and cooked beef. This also applies to poultry and seafood.

• Mistake #3: Thawing food on the counter. Germs can multiply quickly at room temperature. Thaw food safely in the refrigerator, in cold water, or in the microwave.

• Mistake #4: Washing meat and poultry. Washing raw meat or poultry can spread bacteria to your sink, countertops, and other surfaces in your kitchen. Don’t wash meat, poultry, or eggs.

• Mistake #5: Letting food cool before putting it in the fridge. Refrigerate perishable foods within 2 hours or within 1 hour if the temperature is over 90°F.

• Mistake #6: Eating raw cookie dough (or other foods with uncooked eggs). Uncooked eggs may contain Salmonella or other harmful bacteria. Always cook eggs thoroughly. Avoid foods that contain raw or undercooked eggs.

• Mistake #7: Marinating meat or seafood on the counter. Don’t give harmful bacteria the chance to multiply, marinate meat or seafood in the refrigerator.

• Mistake #8: Using raw meat, marinade on cooked food. Because germs from the raw meat can spread to the cooked food, you should always bring marinade to a boil if you plan to reuse.

• Mistake #9: Undercooking meat, poultry, seafood or eggs. Cooked food is safe only after it has been cooked to a high enough temperature. The only way to be sure foods have reached a safe temperature is to use a food thermometer.

• Mistake # 10: Not washing hands. Germs on your hands can get into the food that you and others eat. Wash our hands before handling and eating food. Hands should be washed 20 seconds with soap and running water.

Read more on this and other food safety topics at: http://www.foodsafety.gov/keep/basics/mistakes/index.html

Get Food Safety Answers on Your Smart Phone

Adapted from blog article by Diane Van, Manager, USDA Meat and Poultry Hotline May 5, 2011

“Is food safe if left out overnight?” Should I wash chicken before cooking it?” are some of the questions frequently received at the USDA Meat and Poultry Hotline. They know people aren’t sitting at a computer when these questions occur, and they often need the answers right away.

Just in time for summer grilling season—one of the busiest times of year for the Hotline—USDA just announced that their virtual food safety representative, Ask Karen, is now available in mobile format. Ask Karen is a knowledge base with information for consumers about preventing foodborne illness, safe food handling and storage, and safe preparation of meat, poultry, and egg products. It is administered by the USDA Meat and Poultry Hotline. Now you can access Karen's extensive knowledge base about safely handling, cooking, and storing food directly from your smart phone, anywhere and anytime your phone can access the Internet.

Mobile Ask Karen has all the same features as Ask Karen on your computer. Only now, she can answer your food safety questions at the grocery store, in your kitchen, or at your barbecue grill. Hopefully, by sending Karen out to picnics, farmers markets, and backyard cookouts via people’s smart phones, she’ll be able to reduce the number of foodborne illnesses that usually increase in the summer months.

Using your iOS (iPhone and iPad) or Android device, you can chat live with a food safety expert on weekdays between 10 a.m. and 4 p.m. EST, and the web-based app provides the USDA Meat and Poultry Hotline number (1-888-MPHotline) in case you want to speak to someone directly.

If it’s midnight, however, and you’re not sure if you should snack on the pizza that’s been sitting on your countertop since dinnertime, the Ask Karen database is available 24/7 and has the answers to nearly 1,500 food safety questions. Chances are, someone else has faced a similar dilemma, and a solution can be found by searching for a few keywords.

Knowing how much time everyone spends on their smart phones, it only makes sense that Ask Karen should be available from such a widely used tool.

Take Karen with you! To start using Mobile Ask Karen now, go to m.AskKaren.gov, or scan the QR code into your iOS or Android-powered device:

Plan Ahead for Home Canning this Summer

Adapted from an article prepared by Elizabeth L. Andress, Ph.D, Extension Food Safety Specialist, University of Georgia, March 2011.

If you are thinking about joining the trend to can food this summer, start by checking your equipment and supplies. Proper equipment in good condition is required for safe, high quality home canned food.

A pressure canner is essential for canning low-acid vegetables, meats, fish, and poultry. Two basic types are available. One has a dial gauge to indicate the pressure inside the canner; the other has a metal weighted gauge. Dial gauges must be tested for accuracy before each canning season. Contact your local Extension Office for information on getting your gauge tested. Check the rubber gasket if your canner has one; it should be flexible and soft, not brittle, sticky or cracked. Also, make sure any small pipes or vent ports with openings are clean and open all the way through.

A boiling water canner is needed for canning other foods such as fruits, pickles, jellies, and jams. The canner should be deep enough to allow at least one to two inches of water to boil over the tops of the jars. Both types of canners should have a rack in the bottom to keep jars off the bottom of the canner.

Inventory your jars and decide if you need to buy new jars this year. Inspect those you have for nicks, cracks, or chips, especially around the top sealing edge. Nicks can prevent lids from sealing. Very old jars can weaken with age and repeated use; they break under pressure and heat.

Consider investing in new jars if you need to, and watch for specials at the stores. New jars are a better investment over time than buying used jars at yard sales or flea markets. Mason-type jars specifically designed for home canning are best. Jars that use two-piece self-sealing metal lids are the recommended container in U.S. Department of Agriculture (USDA) guidelines. A "must" every canning season is new flat lids. Throw away used lids. The screw bands are re-usable if they are not bent, dented, or rusty.

A final must is reliable, up-to-date canning instructions. Visit the Penn State Home Food Preservation website at extension.psu.edu/food-safety/food-preservation where you will find resources and links to current canning information.

The most recently revised edition of the USDA Complete Guide to Home Canning is dated 2009. All recommendations in this book are current. The University of Georgia Cooperative Extension Service also sells So Easy to Preserve, a comprehensive book with information on all types of home food preservation. The order form for the book can be printed from http://www.soeasytopreserve.com/. Be sure to look at the instructions for what you want to can well before you are ready to prepare the food. You may need time to purchase some ingredients and small equipment that are necessary to prepare food exactly as the directions indicate. There are a few products in the USDA Complete Guide to Home Canning, for example, that use a starch only available through mail order for most locations.

Planning ahead can save you time, money, and frustration with home canning. Make it a happy, successful canning season by getting prepared before your harvest is ready.

Update your home canning knowledge by taking a free, self-paced online course. Preserving Food at Home: A Self Study, is available from the National Center for Home Food Preservation. Topics include introduction to food preservation, general canning, canning acid foods, and canning low-acid foods. Find it at www.uga.edu/nchfp/.

Let’s Preserve Blog – Don’t forget to check out the Let’s Preserve blog at http://letspreserve.blogspot.com/. New posts are coming soon. You can read posts from last season on canning without salt, acidifying tomatoes, keeping the crisp in pickles, and freezing vegetables.

Stop Eating! Recycle Halloween Candy

As I sit here looking at the bowl of candy ready for trick or treating, trying to convince myself I will only eat “one”. I decide to take action by moving the candy so it is not wearing on my self control. By “Storing” (hiding) it in a cool, dry place out of direct sunlight until ready to “use”. Most candy will easily keep four to six months. Check the best if used by dates on packaging to be sure. To take my mind off eating candy I have decided to share some creative ways to recycle Halloween candy. I sometimes even buy half price candy after Halloween for holiday baking. Many types of small individual candies such as M&M ® can replace chocolate chips or nuts in your favorite recipes that incorporate ingredient as mix-ins.

The traditional chocolate bar (dark or milk) is great for drizzle or icing on many different items such as ice cream, cakes, cookies, or fresh berries. Simply replace the chocolate chips with candy bars chopped into chuck size pieces. CHOCOLATE DRIZZLE 1/4 cup Chocolate Chips 1-1/2 teaspoons shortening (do not use spread or oil) 1. In small microwave-safe bowl microwave chocolate and butter at MEDIUM (50%) for 30 seconds; stir. 2. If necessary, microwave at MEDIUM an additional 10 seconds at a time, stirring after each heating, until chocolate is melted and mixture is smooth when stirred. Other candy bars with filling such as nugget, nuts, mint crème or caramel can all be used as filling or topping for different types of cookies. I have shared a new recipe my children love.

EASY CANDY BAR COOKIES Dough Base 1 cup Granulated Sugar ¾ cup Butter 1 tsp vanilla 1 egg 2 cups all purpose flour 1. Heat oven to 350⁰F. Spray sides and bottom of 9x13x1 inch pan with baking spay. 2. In large bowl, combine sugar and butter beat until light and fluffy. 3. Add vanilla and egg; blend well. 4. Add flour mix well. Spread half dough in bottom of pan and ½ inch up the sides. 5. Cut unwrapped candy in half lengthwise then arrange single layer candy on top of dough in bottom of pan. 6. Roll out remainder of dough and cover candy making sure candy is sealed inside dough. 7. Place pan on baking sheet in oven and bake for 25 to 30 minutes until golden brown. 8. Cool cut into bars. Gummy candy works well for decorating gingerbread houses or, making sand or dirt cup desserts. Stained glass cookies are a great creative way to use hard candy many recipes are readily available online. That leaves us with one of my favorites Tootsie® rolls. Pastry chefs refer to this product as molding chocolate with its main ingredients consisting of heavy corn syrup and melted chocolate. These ingredients enable this product to be molded and shaped with your hands to use as decorations on cakes, gingerbread houses or individual shaped candies think hearts. I saved you this time from eating all the Halloween candy, so you have time to either build up your will power or give the joy away to others as gifts. Enjoy.

Enjoy Your Local Farmers' Market

Shopping at a farmers market can be fun, and also good for you and your community. Some of the many reasons for shopping at a farmers’ market include. The freshest foods are available. You can meet the farmer who grew your food. You can save money, especially on organic produce. Farmers markets also provide a livelihood for many farmers who might not be farming without the market opportunity.

Enjoy your time at the market. Take time to browse before buying. Take time also to compare the offerings of different vendors. Try new foods. Buy something you’ve never had before. Ask the farmer the best way to enjoy it. Never cook kohlrabi? At the farmers market, a grower can probably tell you how to select and prepare it. Chat with the farmers. Getting to know the local growers or farmers is part of the fun of shopping at farmers markets. You’ll become a wiser shopper.

After shopping go straight home. Plan to bring your purchases home before running any more errands. If you leave fresh produce sitting in a hot car it can wilt.

Farmers’ markets have different days and hours of operation so check that your local market is open before you leave home to shop. Here a few additional tips for shopping at a farmers’ market.

Bring your own bag. Bring a basket or a light shopping cart. Recycle plastic bags, by bringing them with you and asking the farmers to use them instead of theirs. Keep an inexpensive cooler in your car to keep produce fresh and safe during hot weather.

Shop early. You’ll find the best selection early in the day, so try to get there when the market first opens.

Go without a firm list. This probably goes against what you’ve learned in the past, but the point of going to the farmers’ market is to get the freshest possible produce. So plan on buying whatever looks best and plan your meals around your purchase.

Keep Salmonella Out of Your Easter Basket or Passover Seder

Are you dyeing hard boiled eggs this weekend for Easter? Did you just celebrate Passover and include a hard boiled egg (Beitzah) on a plate? Eggs have been symbols of life, rebirth and renewal of life since ancient cultures and some include legends that the universe hatched from an egg. Hard boiled eggs are a wonderful fast food and incredibly healthy. At only 75 calories for a large egg, they provide good quality protein, a natural source of vitamin A, C, D and E and many other vitamins and minerals. If hard boiled eggs are refrigerated within two hours of cooking, they can be kept in the refrigerator for a week. Egg cartons today contain packing or sell by dates. It is best to use eggs within 45 days of these dates. If you are planning to hard boil your eggs, eggs that are a few weeks old will be preferable. As eggs age, they lose some of the moisture within the shell and when cooked, the shell will detach from the egg more easily. There’s nothing worse than a hard boiled egg that can’t be peeled! Hard boiled eggs spoil more quickly than fresh eggs, even when refrigerated. This is because fresh eggs have a protective coating, created by the hen’s body. When the eggs are boiled, the protective coating is washed away, leaving bare the pores in the shell for bacteria to enter and contaminate it. Fresh eggs are washed at the factory and sanitized using special detergent that retains this coating. Salmonella is a bacteria that grows in poultry and eggs. According to the Egg Nutrition Center, salmonella is only found in one of every 20,000 eggs but it can cause serious illness, especially in young children, the elderly and those with compromised immune systems. Some precautions would include washing hands before and after handling raw eggs, cooking eggs until the whites and yolks are firm and keeping egg mixtures cold until ready to cook. Dyeing Easter eggs does not affect the storage time. If you use eggs for an egg hunt, don’t plan to eat them, unless they were only at room temperature for 2 hours or less. Enjoy your holiday weekend. In my family, dyeing Easter eggs is a tradition that continues, even though my children are old enough to be parents themselves. The eggs get a little more creative and colorful each year. And if we don’t eat them all, that’s OK. After a week of hard boiled eggs, egg salad, and other egg creations, I’m ready to clean out the refrigerator and move on. For more information on eggs go to: http://www.fsis.usda.gov/factsheets/Focus-on-Shell-Eggs/index.asp

Baby steps to getting organized!!

My New Year resolution this year is to get organized. Normally taking on such a large task means failure is likely, but I have a plan. First develop manageable size projects that can be completed in one to four hours. Second keep motivated by sharing my ideas, success and insights learned.

My first task is to manage the black hole of frozen foods, the FREEZER. Have you ever brought frozen foods only to find out later you already have three, or four in the freezer. I became very aware of this as I took on my first organizing project. I have a chest freezer but these same concepts can be applied to uprights.

BEFORE storing anything in the freezer, date and label all items; trust me you will not remember what that bag of leftover turkey meat is after one month in the freezer. Use two freezer thermometers (placed in different sections of the freezer) to monitor the temperature which should be zero degrees or below. Cool hot foods in the refrigerator first to prevent harmful bacteria growth. One last thing, recloseable freezer bags are your friends. Remember to remove as much air as possible before sealing the bag.

Inventory items on hand then find an organizing system so items can be easily found. Since I have a chest freezer I divided my freezer into four sections with stacking baskets for meats, fruits/vegetables, prepared foods, and miscellaneous items. Using baskets allows for the removal of a basket, to limit lost energy or frostbite while looking for a particular item. Repackage purchased meats from the store into freezer bags place in coldest section of freezer to maintain quality. You can even add marinate into bags before freezing this saves time later. Fruits and Vegetables, I like variety and a garden explains the rest. Check out Mandel Smith's post from May 22, 2009 "Plan Now for Summer Produce" to safely freeze fruits and vegetables.

Prepared foods include: soups, casseroles, pizza, and purchased prepared foods. When freezing soups, pour cooled soups into freezer bags and freeze flat for ease of stacking later and to shorten defrost time. For upright freezers try using a plate stacker or cooling racks to prevent crushing of items like pizza or casseroles. Cooling racks are also useful to hold cookie sheets to freeze bagged items flat or for freezing loose berries before bagging. Miscellaneous items such as leftovers, snack foods, and baking supplies; flour, nuts, chocolate chips, butter, and eggs. If you are considering freezing eggs crack them into a dish and lightly beat before storing in air tight container.

With some help it took about an hour to organize, and inventory everything onto four magnetized easer boards now posted on the front of the freezer. Job one done, Success!! Got ideas, or problem areas in your house post your comments.

Take Bug Spray, Not Germs to Camp

Now it’s time for summer activities and day camps. Children from across the country will participate in swimming, arts and crafts, field trips and fun adventures with old and new friends. Instead of books and pencils parents will help children assemble sun block, towels and bag lunches, items needed for fun days in the sun. Remember that harmful bacteria grow quickly in the Temperature Danger Zone, those temperatures between 40 and 140°F. It is important to keep perishable lunches safe for day campers and kids on summer excursions. Use these three recommendations for safe summer lunches; keep everything used to prepare lunches clean, keep food cold, pack the right amount of food. Keep everything clean begins with hands. Wash your hands before you prepare or eat food. As state earlier, harmful bacteria strive in warmer temperatures. Perishable food carried to camp without an ice source won’t stay safe very long. These foods should not be left out at room temperature more than 2 hours. When temperatures are above 90°F food should be placed in cold storage within one hour. Many families choose to send prepackaged combos that contain luncheon meats along with crackers, cheese, and condiments. The prepackaged combos are convenient, but they must remain cold to stay safe. Prepare cooked food, such as turkey, ham, chicken and vegetable or pasta salads, ahead of time to allow for thorough chilling in the refrigerator. Keep cooked food refrigerated until time to leave home. To keep lunches cold away from home, include a small frozen gel pack or frozen juice box. Some foods don’t have to stay cold to stay safe. Foods that are safe without refrigeration include whole fruits and vegetables, hard cheese, chips, bread, crackers, peanut butter and jelly, mustard and pickles. Pack just the amount of perishable food that can be eaten at lunch. That way, there won’t be a problem about the storage or safety of leftovers. For kids, camp lunch time is a social time. There’s usually more interest in friends than food, but parents should still provide health-promoting foods such as fruits, vegetables, whole grain breads, and dairy products. Make summer lunches, fun, healthy and most of all safe.

Strawberries! Not Just for Dessert Anymore

Okay, there is nothing better than picking fresh berries off the vine. Strawberries are mainly thought of as an ingredient in desserts. In many dessert recipes strawberries seem to be associated with high fat, high calories ingredients. But no more, strawberries have evolved into many other uses in our daily menu. The reason why strawberries should be a common choice ingredient in our diets is that it is low in calories and has its own a distinct natural sweet taste. For lunch strawberries may either be served along with other fruits, as an appetizer, or with garden greens to complete a vegetable salad. But did you know that strawberries also make good ingredients for main dishes? There are recipes where strawberries are added to braised or grilled chicken. They can also be pureed into a sauce for meat dishes or served as dip with seafood.

Nutritional Powerhouse:

These little heart shape fruit pack some nutritional punch to protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and are a good source of manganese and potassium. They are also in the top 20 list for fruits with antioxidant known as polyphenols. One serving (about eight strawberries) provides more vitamin C than an orange and is approximately only 55 calories. Naturally sweet strawberries are a fat-free, cholesterol-free, and sodium-free food. Strawberries are a favorite food choice for individuals watching their weight, due to their health benefits.

Choose medium-sized berries that are firm, plump, and deep red; remember once picked, they won't ripen further. Avoid berries that are wrinkled, soft, spotted with mold or leaking juice. Use any over ripe berries within 24 hours of purchasing and wash before eating to remove any loose soil, but do not wash before storing in the refrigerator this promotes the growth of mold.

Fun Strawberry Facts

Strawberries are the first fruit to ripen in the spring.

• Strawberries are a member of the rose family.
• The flavor of a strawberry is influenced by weather, and stage of ripeness when harvested.
• On average, there are 200 seeds in one strawberry.
• The strawberry is the only fruit with the seeds on the outside of the fruit.
• Americans eat 3.4 pounds of fresh strawberries each year plus another 1.8 pounds frozen per capita. Although strawberries are available in many forms—frozen, jam and jelly, and ice cream— nothing compares to the taste of a fresh vine ripened strawberry.

Here is a great recipe to add strawberries to your lunch or side salad for dinner.

SPINACH, STRAWBERRY, PECAN SALAD

1 lb. fresh spinach, washed & dried 1 pt. strawberries, washed & halved 1/2 c. pecan halves, toasted

DRESSING:

1/3 c. raspberry vinegar 1 tsp. dry mustard 1 tsp. salt 1/2 c. sugar 1 c. vegetable or olive oil 1 1/2 tbsp. poppy seeds

Combine dressing ingredients except the poppy seeds in a blender. Add the poppy seeds by hand. Toss dressing with spinach, strawberries and hot pecans. The hot nuts will slightly wilt the greens

So consider adding this seasonally available fruit to other parts of your diet, not just dessert. To purchase strawberries, check out local farmers market or pick-your-own farms in your local community and get that fresh picked taste. Enjoy the natural sweetness!

Food Recalls

Martin Bucknavage, food safety extension associate at Penn State, has provided details on investigation into causes of salmonella contamination in peanut butter products from a plant in Georgia: The number of products subject to the PCA Peanut Butter / Salmonella recall continues to grow as the number of lots of peanut butter that were potentially contaminated increases. So as the manufacturers continue their traceability exercises, it is advisable to avoid peanut butter snacks (peanut butter crackers, peanut butter ice cream). Full jars of peanut butter (Jif, Skippy, Smuckers, etc) are fine. Salmonella is an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. More information on many food safety and sanitation violations at the plant are being revealed. Unfortunately, there was no follow-through with correcting these situations months ago. Most food-borne illness can be prevented if food processors, food service personnel, and the consumer follow recommended guidelines. Although it is scary when these events occur, the majority of food processed in our country follows strict guidelines and is safe to consume. To obtain information on the Food & Drug Administration’s website of various products, you can visit: http://www.fda.gov/ Click on “Recalls and Safety Alerts”. Currently there is a hot button for brand name products involved in the peanut butter recall.

What concerns or questions do you have about food safety?

Turkey Tactics for the Holidays

Each year the holiday season seems to arrives sooner than in the past. It seems like it was only yesterday that we were celebrating The 4th of July, and now holiday decorations are going up in malls and shopping plazas. With Thanksgiving less than a week away, now is the time to put plans into action for roasting the perfect turkey for your family feast. There are many things to consider when it comes to selecting, thawing, roasting and saving leftover holiday turkey. The majority of grocery stores in our region offer either fresh or frozen turkeys. Frozen turkeys can be selected months in advance. They can be kept frozen indefinitely. But it is recommended that you cook it within one year for best quality. There are three ways to thaw your turkey safely. You can thaw it in the refrigerator, in cold running water, or in the microwave oven. Thawing the turkey in the refrigerator is probably the most efficient way for most home cooks. This thawing method does take some planning. The average time for thawing a whole turkey is 3 to 5 days, depending on the size of the bird. Follow these two simple steps for thawing a turkey in the refrigerator. First, keep the turkey in the original wrapper. Next, place it on a tray or in a pan to catch any juices that may leak. Once thawed, a turkey can remain in the refrigerator for 1 to 2 days. A fresh turkey works well when you don’t have several days to thaw a whole turkey in the refrigerator. Purchase it 1 to 2 days before you plan to cook it. Store your fresh turkey in the refrigerator in a pan to catch any juices that may leak from the packaging. Fresh or frozen, always allow 1 pound of turkey per person. The United States Department of Agriculture (USDA) does not recommend buying fresh pre-stuffed turkeys. If not handled properly, harmful bacteria can grow in the stuffing. Frozen pre-stuffed turkeys, on the other hand, can be safe if the turkey has a USDA or State mark of inspection on the packaging. Frozen, pre-stuffed turkeys should not be thawed before cooking. These turkeys have to be cooked from the frozen state. You should closely follow the package directions for handling and cooking. To roast your holiday bird, you need a few basic pieces of equipment, some simple ingredients and an oven set at 325°F. A shallow roasting pan with a rack works well for turkeys. Don’t be tempted to stuff the turkey. Cook the stuffing outside of the turkey in a casserole dish. This works better because it allows the turkey to cook evenly and it is safer. Remember to remove the giblets from the turkey cavities before you roast the turkey. There are several ways to season the turkey. Most seasonings will have little effect on the safety of the turkey. Generally, simply rubbing the skin with olive or vegetable oil and sprinkling the turkey with salt and pepper works well. Tuck the wing tips under the shoulders of the bird for more even cooking. Add ½ cup of water to the bottom of the roasting pan. Cover the turkey during the first 1 to 1 ½ hours. You can cover with the lid of the roaster or place a heavy-duty aluminum foil tent over the turkey. This allows for even cooking and browning. Checking the temperature of the turkey is a key step to making sure it is safe to serve. The USDA recommends roasting the turkey to an internal temperature of 165°F. Even if your turkey has a “pop-up” temperature indicator, it is still recommended that you check the temperature in the innermost thigh and wing and the thickest part of the breast with a food thermometer. You can also use an oven-proof food thermometer. Place the oven-proof thermometer in the turkey at the start of the cooking cycle. For a whole turkey, place the thermometer in the thickest part of the inner thigh. Once the thigh has reached 165°F, check the wing and the thickest part of the breast to ensure the entire turkey has reached the 165°F mark. For best quality, let the turkey stand for 20 minutes before carving to allow the juices to set. The turkey will carve more easily. Once the meal is over, do not allow the turkey to remain at room temperature for longer than two hours. Divide leftovers into smaller portions and refrigerate. It is better to refrigerate leftover turkey in shallow containers because they allow the meat to cool down to a safe temperature faster. Leftover turkey must be used within 3 to 4 days. Plan to use or freeze leftover gravy within 1 to 2 days.

Is it Still Good to Eat?

Many people call asking about specific foods and whether they are still safe to consume. One way to judge is by checking the food product dating. Understanding the types of dates can help you make a decision. The following terms may appear on products you buy: “Sell by” date – indicates how long the store should display the product. Buy foods before this date has passed. The food may still be good to eat at home. Milk, for example, will usually still be good for at least a week beyond that date if properly refrigerated. “Best if used by” – this indicates when the quality and freshness is best. Foods are safe to purchase and consume after this date. “Use by” date – the manufacturer recommends consuming by this date for best quality. It is not a food safety date, but would be best used by this date. “Expiration date”-- If you haven't used the product by this date, toss it out. “Coded dates” – these packing numbers are used by stores to allow them to rotate stock and respond to recalls. Each manufacturer determines their own system of coding. Some use letters of the alphabet to indicate months, some use the Julian calendar for days of the year. Unless you know the coding system, trying to figure out when a product was packaged can be like trying to solve a Chinese puzzle. Products that are past their expiration date may still be safe to eat. A local food bank calls the companies and asks them how far past the expiration date their food is safe to eat. Brand-name manufacturers often have a toll-free number on the package, which makes it convenient and cost-free to call and ask how to decode the packing number or how long it is safe to eat. For in-depth information on figuring out code dating and how to contact manufacturer’s, go to http://lancaster.unl.edu/food/ftjan05.htm A general guideline for canned goods is: Low-acid canned goods like canned meats, poultry, stew, soups (except tomato) and most vegetables are best used within 2-5 years. High-acid canned goods like fruit, tomato products, sauerkraut or pickled products are suggested to be used within 12-18 months. Never use baby food or formula that is past the expiration date. Babies and infants are especially vulnerable to food-borne illness because their immune systems are not fully developed. Keep in mind that foods can go bad before their expiration date if not stored properly and protected from contamination. Also, some specially packaged foods like vacuum-sealed products have one date listed for “use by” that may be weeks or months in the future, but, once opened, are suggested to be consumed within a few days to a week. Shelf-stable packaged goods that contain foods with natural or added oils can become rancid, especially if stored in above-average temperatures for a period of time. Check crackers, whole grain products, nuts, seeds and snack foods that contain fat periodically by smelling the contents. If rancid, they will have an off-odor and usually a bitter taste. Discard these products. To minimize spoilage or loss of quality of food products before they are eaten, follow these guidelines: Always store new product behind older goods so foods are rotated and used before they deteriorate. Use a marker to date products that have no other dating information on them. Only buy economy sizes of products you can use up while still of good quality.

Food Safety 101: Safe Eating Tips for College Students

When college students return to campus for a new semester they have lots of things on their minds. Many are thinking about books, classes, football games, tailgate parties and food safety. Well, lets be honest, food safety is not on the minds of most college students. With all that is going on in their lives, food safety is probably the last thing students consider when grabbing a fast meal or reheating leftovers in the microwave. Mandel Smith, a Nutrition Educator with Penn State Cooperative Extension, says when students learn and practice good food safety habits, they can spend more time hitting the books and less time nursing themselves back to health after catching a nasty foodborne illness bug. Smith shares these basic food safety tips developed by the USDA's Meat and Poultry Hotline, and the Partnership for Food Safety Education. Clean Wash hands and surfaces often. Separate Keep raw meat, poultry and egg products from cooked foods to avoid cross-contamination. Cook Raw meat, poultry and egg products need to be cooked thoroughly. Use a food thermometer to ensure foods have reached a high enough temperature to kill any harmful bacteria that might be present. Chill Refrigerate promptly. “These four basic rules of Clean, Separate, Cook and Chill work well with college students or anyone that is interested in keeping their food safe” says Smith. Each year, the USDA’s Meat and Poultry Hotline receives calls from parents and students who have questions about food safety. Here is a sampling of those questions about how to safely cook and prepare foods while away at school. Q. Several slices of pizza have been left out overnight. Is the pizza still safe to eat?

A. No. Perishable food should never be left out of refrigeration more than two hours. This is true even if there are no meat products on the pizza. Foodborne bacteria that may be present on these foods grow fastest at temperatures between 40 and 140 °F and can double in number every 20 minutes. Other take-out or delivered foods such as chicken, hamburgers, cut fruit, salads, and party platters, must also be kept at a safe temperature. The rule is to "Keep HOT Food HOT and COLD Food COLD!" To keep hot foods safe, keep them at 140 °F or above. Cold food must be kept at 40 °F or below (in the refrigerator or freezer). Bacteria grow rapidly between 40 and 140 °F. Discard all perishable food left at room temperature longer than 2 hours; 1 hour in air temperatures above 90 °F. Use safely refrigerated food in 3 to 4 days; frozen leftovers, 1 to 2 months. Q. I am living off campus this year. My two roommates and I will be preparing our own meals. What do we need to know to cook food safely?

A. When using frozen meats, thaw them in the refrigerator - NOT on the counter. Don't allow raw meat or poultry juices to drip on other foods. Wash your hands before and after preparing foods. Always use clean paper towels. Wash used cutting boards and utensils in hot, soapy water. Use a food thermometer to check internal temperatures. Cook meat and poultry to the following safe minimum internal temperatures: Beef, veal, and lamb steaks, roasts, and chops may be cooked to 145 °F. All cuts of pork, 160 °F. Ground beef, veal and lamb to 160 °F. All poultry should reach a safe minimum internal temperature of 165 °F. If you feel food has not been handled safely, throw it out. Q. My daughter's college is only a four-hour drive away, so she comes home often. How can I safely pack home-cooked foods for her to take back to school?

A. For a four-hour drive, food must be handled properly to keep it safe from spoilage and pathogenic bacteria. Cooked foods should be divided into shallow containers and cooled in the refrigerator prior to the trip. To transport the food, place it in an insulated cooler packed with several inches of ice, frozen gel packs, or containers of frozen water. Add the cold containers of food from the refrigerator when she's ready to leave. Freezing foods prior to the return trip also helps keep food safe. Advise your daughter to refrigerate the food as soon as she arrives at college.

Corn - The Stalk of Life?

Corn is getting a lot of attention these days. Always a summer favorite in its fresh form on the cob, corn is also being grown by Pennsylvania farmers for fuel. Penn State is heavily invested in the research needed to convert plant materials, including corn, into biofuels that will ease our increasing energy needs. http://www.bioenergy.psu.edu/crossover2007 Corn has the distinction of being both a vegetable and a grain. “Sweet corn” is grown to be eaten fresh, canned or frozen. The sugar in corn converts to starch once the ears are picked. Keeping the corn cold and moist will delay this process and most corn will keep for nearly a week in the refrigerator. Of course, the sooner eaten, the sweeter! Sweet corn is high in fiber, niacin and folate with some vitamin A in the yellow ears. Florida grows most fresh market corn. “Supersweet”, a variety of Florida corn, has twice the sugar content of most corn and allows this corn to be shipped to distant markets. “Field corn” is picked at a mature starchy stage and the kernels are dried until hard. These kernels are ground and used as an ingredient in many foods as corn meal, corn starch or even corn syrup. Corn is the only native American cereal grain, originating in Mexico or Central America. The early explorers took corn kernels back to Europe where corn became a staple food. Because corn is ground as a whole kernel, foods made from corn meal are whole grain and contain a significant amount of fiber. Popcorn is a field corn with thick walled kernels that cause it to explode when steam builds in the kernels during cooking. Raw corn cannot be digested by human digestive tracks so needs to be cooked to break down the starch. Boiling may be the most common cooking method where the ears are immersed in boiling water. Corn can also be steamed or microwaved. More recently, recipes have called for roasted corn. To roast corn, pull the husks back and remove the silk, then replace the husks and tie with kitchen string. Soak the corn ears in cold water for five minutes. Place the corn on a hot grill and cook 15 – 20 minutes, turning occasionally. Corn can also be roasted in the oven at 375°F for 20 – 30 minutes. Roasting will leave a charred look to the kernels and a distinctive smoky flavor. Kernels can be cut off of the cob and used in salads, soups or casseroles. They can even be frozen for later use. Pennsylvania corn is available from July to September. Look for fresh green husks and moist, plump kernels. Visit your farmers’ markets or local produce stands for “just picked” corn to get the sweetest ears. Enjoy corn all year long in its various forms. And who knows, we may even be driving to the grocery store on corn biofuel in the near future! For more information, recipes and activities on corn, go to: http://panep.psu.edu/snap/material/corn

Serve Up Safe Summer Picnics and Cookouts

With summer upon us, cookout and picnic season has begun for many families. But if you're not careful, harmful organisms can find their way into your picnic basket, according to a Penn State Cooperative Extension foods and nutrition expert. "Bacteria that you cannot see, taste or smell would love to crash your summer get-togethers," says Mandel Smith, family and consumer sciences extension educator in Montgomery County.

"Bacteria thrive at temperatures between 40 and 140 degrees F," Smith explains. "This is called the temperature danger zone. Food that is mishandled, transported without an adequate ice source, or left out in the sun at a picnic or cookout can be the perfect place for bacteria to grow. Friends and family members who eat unsafe food can develop flu-like symptoms caused by foodborne illness."

But, Smith notes, there are simple steps you can take to keep your cookout and picnic food safe:
--If there is not a source of safe drinking water at your picnic or cookout site, bring water along for preparation and cleaning. "Always wash hands before and after handling food," Smith advises.
--Don't use the same platter and utensils for raw and cooked meat and poultry. "Pack lots of clean utensils, not only for eating, but also for serving food," she says.
--Keep your perishable food in a cooler. Even inexpensive foam coolers can keep food cool for hours. "Pre-chill your cooler before packing it by filling the cooler with ice or ice water and allowing it to stand for an hour," Smith says. "Pre-chilling will help your foods stay cooler longer. In warm weather, do not put the cooler in your car's trunk -- instead, carry it inside the air-conditioned car. At the picnic, keep the cooler in the shade." Smith also recommends using a separate cooler for drinks so the cooler containing perishable food is not constantly opened and closed.
--Allow plenty of time to thaw frozen meat and poultry for cookouts and picnics. Smith suggests taking the meat or poultry out of the freezer and placing it on a refrigerator shelf a night or two before you need it. "Never thaw meat or poultry on the kitchen counter," she says. "Bacteria can multiply dangerously in the outer layers before the inner areas are thawed. If meat is still partially frozen when you're ready to leave, just cook it a little longer on the grill."
--Cook everything thoroughly. "Hamburger patties, pork chops and ribs should be cooked to an internal temperature of 160 degrees F," she explains. "Poultry needs to be cooked to 180 degrees. Fresh fish should be cooked until it flakes with a fork. Steaks must be cooked to at least 145 degrees F."
--If you plan to purchase take-out foods such as fried chicken or barbecued beef, the food should be eaten within two hours of pickup, according to Smith.

Eat your Veggies!

We have all heard “Eat your veggies”. Yes mother was right but why? It’s not just “because I said so”. Fruits and vegetables supply our bodies with many of the vitamins, minerals and phytochemicals needed to keep our bodies growing and healing. These nutrients are important and can help ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, and may help avoid vision loss and help maintain a healthy weight.
Where is a good place to purchase produce? With the arrival of spring, early crops and new farming techniques farmers are able to offer locally grown produce conveniently located throughout local communities. Go early to get the best quality. Fact: the average supermarket produce travels about 2,000 miles to destination, compared to 50 miles or less to farmers market produce.
Crops you may find locally for sale in May include asparagus, radishes, and spinach. Early June brings strawberries, peas, romaine and leaf lettuces and cherries. Late June crops consist of beans, broccoli, and cabbage.
The following highlights two of my favorites.

Asparagus

Asparagus is a good source of Vitamin A, Vitamin C, and Iron and also offers dietary fiber and calcium. This root vegetable produces green stalks with tight tips. By limiting sun exposure during sprouting growers are able to produce a white variety.

Usage: raw, steamed , grilled, microwaved and sauteed

Selection: High quality asparagus has tender stalks that are nearly completely green usually medium sized and the tips will be firmly closed

Avoid : Avoid Asparagus with wrinkled stalks and wilted tips

Storage: Refrigerate and use within two to three days for best quality. To maintain freshness, wrap a moist paper towel around stem ends, or stand upright in two inches of cold water.

Cherries
Nutrients found in cherries are Vitamin C, Calcium, dietary fiber and they are only 15 calories for ½ cup with pits and have no fat. There are two main types of cherries, sweet and sour. Sweet cherries are great for eating raw. Sour cherries on the other hand, are almost to tart to be eaten raw, and are widely used in cooked dishes.

Usage: Eaten raw, preserves, sauces, added to salads, in desserts.
Selection: Good quality sweet cherries are large, firm and have even deep red coloring. Sour cherries vary in color from solid red to reddish to cream color.

Avoid: Avoid cherries that are soft, have wrinkled skin, are leaking and sticky, or that have visible signs of decay. Immature cherries will be smaller and less juicy while over- mature product will be soft, dull and wrinkled.

Storage: Refrigerate cherries unwashed and loosely-packed in a plastic bag up to one week. Cherries with healthy green stems attached stay fresh longer than those without stems.

Remember any produce you may choose, should be washed thoroughly before eating, but washing before storing may speed spoilage. On hot days it is a good idea to bring a cooler or insulated bag for transporting your purchases home. Finding your local farmers market might be as easy as asking neighbors and friends or contacting your local cooperative extension office. Don’t go by my suggestion, get out there and try a favorite of your own or maybe something new.

Concerned about Food Allergies?

Food allergies are a growing concern in the U.S. with the incidence of food allergies doubling in the last 10 years. Food allergens are the leading cause of severe life threatening reactions, causing an estimated 30,000 emergency room visits yearly and
150 – 200 deaths. About 2.1 million children in the U.S. have food allergies. These statistics come from a 2007 report from the U.S. Department of Health and Human Services.

Eight foods account for 90% of all food allergies. These are: milk and dairy products, eggs, fish, crustaceans and shell fish, tree nuts, wheat, peanuts and soybeans. More than half of children with allergic reactions to milk, eggs and soy will outgrow their sensitivity to these foods by school age but allergies to peanuts, tree nuts, fish and shellfish are rarely outgrown.

Symptoms of food allergies can include a tingling sensation in the mouth, swelling of the tongue and throat, difficulty breathing, hives, vomiting, abdominal cramps, diarrhea, drop in blood pressure, loss of consciousness and even death. Some people have mild reactions and can eat small amounts of the offending allergen. Others may go into anaphalactic shock when oils or crumbs of the food are in the room. Food allergic reactions involve the immune system and are the body’s reaction to an offending protein in the food.

Some reactions to food are food intolerances, rather than allergies. These reactions usually involve the gastrointestinal system causing gas, bloating, diarrhea or vomiting. Other reactions such as headaches and skin rashes are also common. The most widespread intolerance in the U.S. is lactose intolerance. This inability to digest lactase, the sugar in milk, is common in the African American, Hispanic and Asian communities. Lactose-free milk is found in most grocery stores. Many lactose intolerant people can enjoy processed milk products such as cheese, ice cream or yogurt if eaten in small quantities.

Celiac disease is an intolerance of gluten, found in wheat, rye and barley. Serious reactions to gluten can include destruction of the lining of the intestine leading to a malabsorption of nutrients, stunted growth and even neurologic symptoms. Recent interest in gluten free diets has shown improvements in a multitude of symptoms, especially those resulting from infections. Further research will confirm these links. Avoiding gluten in processed foods can be difficult since wheat products are staples in the American diet. Choose foods made with rice, corn, oats, potatoes and beans. Read labels closely to see if wheat products are used as thickeners, extenders or coatings.

Since 2006, food processors have been required to list any of the eight food allergens mentioned above that are in packaged food. This listing is usually found within the ingredient list or separately near the Nutrition Facts label. Packages may even mention a food allergen that might be remaining on equipment from processing a similar food. An example would be a processing a variety of granola bars on the same day.

Whether you suffer from food allergies or keep company with those who do, becoming acquainted with food ingredients is important. It may take more time to prepare food from scratch, but you are assured that your food is uncontaminated with food allergens. It may also be a healthier way to eat. Not only are you avoiding offending ingredients, but hopefully choosing fresh, simple ingredients that contain nutrients in their natural form.