Confused When Purchasing Fresh Fish?

I enjoy eating and cooking fish but often have questions about what to buy when I shop at my grocery or seafood store. My grocery store doesn’t carry much variety in types of fish - salmon, flounder, tilapia and a few others but decisions about wild-caught or farm raised, fresh or previously frozen, organic and place of origin can be confusing. Restaurants and seafood stores may carry other varieties of fish whose names are unfamiliar to land lubbers and choosing what to eat requires some education.


The average American eats about 3.5 ounces per week of seafood. “Seafood” is a term that also includes shellfish. The 2010 Dietary Guidelines for Americans recommend that we increase our seafood intake to 8 ounces/week. Research has shown that consumption of an average of 250 mg per day of omega-3 fatty acids found in fish is associated with reduced cardiac deaths among individuals with and without pre-existing cardiovascular disease.

Because of the high demand for fish, some fish populations have been depleted. Large scale fish farming took off in the 70’s and tripled in size between 1995 and 2007 to address the demand for more fish at reasonable prices. Farmed fish are raised in controlled conditions in pens and fed pellets of food. This ensures year round availability of fish and lowers the cost. Wild fish are seasonal and may cost two to three times more. Wild fish often have a stronger flavor and can be firmer and less fatty due to diet variations and the need to swim in open waters.

How about contaminants? Wild ocean-dwelling fish are not likely to contain antibiotics like farmed fish and may contain fewer pesticides and environmental pollutants, but fish farming can control the water quality which may result in less pollution. Mercury is found in all fish. Certain large fish like shark, king mackerel, tilefish, ahi tuna and swordfish have higher levels and intake should be limited, especially by children and pregnant women. Mercury is a heavy metal that can affect fetal development and healthy growth in children. Mercury can also wreck havoc in adults.

By federal law, grocery and big box stores must include on the label whether a fish has been previously frozen or is fresh and its country of origin. For wild fish in the U.S. market, most come from the Pacific Ocean with fish from Alaska being greatly prized. Interestingly, Alaska salmon is often wild whereas Atlantic salmon is always farm raised. It is recommended to choose American farm raised fish which may be regulated more closely than farm raised fish from outside the U.S.

U.S. fish labels must also disclose whether color has been added to the fish. Wild salmon naturally develop a reddish-pink color from their diet. Farmed salmon are pale so farmers add carotenoids (a group of colorful antioxidants) to their fish pellets which gives the salmon color. The law requires that this fish is labeled “color added”.

Beware of an “organic” label on fish. There are no federal standards for organic seafood.

Seafood is a popular selection in restaurants and some specialize in carrying local wild fish. Some states require noting whether a fish is wild and the state of origin. No mention is usually made of whether a fish is farm raised. Ask your waiter about unfamiliar varieties of fish. Like produce, fish are seasonal and if you live near fresh or salt water, getting to know local fish may increase your appreciation of this aquaculture.

For most of us, adding more fish to our diet can improve our health. Fish can be found canned, frozen, dried or fresh and it all contributes to a healthy heart. After researching this article, I am feeling more confident about my fresh fish choices. I hope that it helps you too!

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.

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.

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!

Eating Local - Where Does Your Food Come From?

With the recent interest in “going green”, more food shoppers have been asking where their food is grown or produced. In Pennsylvania, the next months will be the peak growing season and local produce can be found at farmer’s markets and grocery stores. A surge of new community gardens and home gardens has also increased accessibility to home grown produce. There is no definition of local foods. USDA's recent research defined local as 12 miles from the consumers. Many other local designations extend to 200 miles from the consumers. USDA has several ongoing research projects under the title, The Economics of Local Foods and is drafting a primer, Eating Local, Concepts, Impacts and Issues found at www.ers.usda.gov. These projects include studying the feasibility of including local foods in school meals and extending farmer’s markets year round. Marketing “local” has been shown to attract customers over the ‘organic” labeling. These designations are not exclusive of each other and local food can be organically grown or not. Is local food healthier? There is no research to confirm this. However, local foods support sustainability – providing income for farming and food production within your communities. Community and home gardens allow consumers to eat “just picked” produce, containing the freshest flavors and nutrients possible. Local farmer’s markets and CSA’s provide a personal connection between the food producers and the consumers, which has many benefits. These include family involvement, a greater variety of produce being eaten and greater community interest and support of food production. Consumers may also desire certain production methods used (i.e.free range)and conversations with the farmers can determine this. Less travel for foods reduces the “carbon footprint”of getting the food to you. Most of our winter produce is grown in Florida or California, or even out of the country. As you head to the food market this week, look to see where your food comes from – most foods contain country of origin labels. You may also want to include a farmer’s market visit. If you are unsure where to find a market, these can be found at http://www.agriculture.state.pa.us/agriculture/lib/agriculture/marketsfiles/Consumers_Guide_PAMarkets.pdf. If you have a garden or find a bargain on local produce, you may want to attend a food preservation class to save your excess for winter months. Contact your Penn State Cooperative Extension office for dates and times, http://extension.psu.edu/ Please send us a comment if you have some more ideas for supporting local food production