Here are some tips:

• Grocery stores will feature picnic foods this week. If your family grills or picnics frequently, you may be able to stock up and save.
• If you are barbequing, consider having everyone bring their own main dish and a side dish to share. Assign appetizers, fruit sides, vegetable sides, and desserts. Then you can supply the beverages, grill, tableware, etc.
• If you aren’t grilling, consider using the more inexpensive beef or pork roasts to make a batch of shredded meat to put on buns or serve with rice. Another idea would be Any Day Chicken Salad.
• If you are making the sides for the party, don’t go overboard with choices. The greater the variety, the greater the expense, more time spent in preparing, and usually more leftovers. I plan one starchy side like potato salad/baked beans/macaroni salad, a fruit or vegetable salad/tray, plus a simple dessert like bars or cookies. If you are having shredded meat as I mentioned before, think about a big bowl of rice (very cheap and super easy to make, especially if you cook it in the oven or a rice steamer). Here are some ideas from our recipe collection. These are all very simple to make so your kids can help you (kids tend to enjoy eating food they help make).

Creamy Cauliflower Salad

Pasta Salad

Fruit Salad

Fruit Kabobs with Yogurt Dip

Crunchy Cabbage Salad

Waldorf Summer Salad

As for the beverages make ice tea, lemonade or a drink mix and have water and lemon slices on hand.

Keep it simple and enjoy your guests.

Blueberries, cranberries, blackberries, raspberries, and strawberries not only are delicious, but they are also top in antioxidants, fiber, and vitamins. (Antioxidants may help increase our immune function and protect against cancer and heart disease.)

Purchasing Berries

Berries (except for cranberries)  are “in season” in late spring and summer which means they will be less expensive now than other times of the year.

When buying, look for firm, plump, full-colored berries. Avoid buying bruised or oozing berries. Turn the container over to check berries at the bottom. Berries don’t continue to ripen after harvest, so when choosing strawberries stay away from green or yellow ones.

When I see a good deal on berries, I buy extra and freeze them. To freeze, put a single layer on a cookie sheet and put in the freezer. When frozen, put them in a freezer bag. This way they don’t freeze together and you can take out just what you need.

Storing Berries

When you get berries home, cover and refrigerate them but wait to wash them until you are ready to use them. This way they will hold for several days. To wash, put the berries in a colander and spray with clean running water and then spread on a paper towel to dry.

How to Serve Berries

Try to serve berries au natural so you don’t add a bunch of calories to them. Here are a few ideas:

• Put some in a plastic container to eat as a snack or lunch on the go
• Add to a bowl of whole grain cereal
• Make a yogurt parfait
• Sprinkle on salads
• Make fruit kabobs along  with other fruits such as pineapple chunks, bananas, and grapes.
• Add to frozen ice cream or yogurt
• Make smoothies

For more information about berries, here are a couple of resources:

Selecting, Storing, and Serving Ohio Blueberries, Blackberries, and Raspberries

It’s the Berries

Here’s some information from the publication:

1. Is cornmeal a whole grain?

The stone-ground variety is a whole grain.  Regular cornmeal is degermed (has the germ of the grain removed) so it is not a whole grain.

2. What’s the difference between steel-cut oats and old-fashioned rolled oats?

Steel–cut oats are cut into small pieces with a steel blade.  Rolled oats are steamed, than rolled into flakes. Quick-cooking oats are rolled thinner and cut into smaller pieces to cook faster.

3. Is wild rice a grain?

No, but it offers similar nutritional benefits as whole grains and it is gluten-free.

4. Is whole wheat couscous a grain?

No, it is tiny pasta made from semolina.

If you have questions about amaranth, quinoa, faro, or wheat berries, check out the publication.

It is almost time to plant the garden. You do not need a big space, container gardens and small plots (like 4’x4’ plot) will produce enough for you to enjoy that fresh garden taste. A couple of years ago, I blogged about “My Top Ten Reasons to Garden”. I skimmed them this morning and they are still on target.

The Iowa State University Horticulture department recently updated several publications with all the new cultivars, for the home gardener. They are available to download or you can purchase them from our store.

If you have a question, check out the Yard and Garden FAQs Home Page.  The database has answers to over 750 commonly asked questions on a wide range of gardening topics.

Why did I not get more?  I had two reasons.

First, I looked at the nutrition evidence and did not  find a good reason to take them.  I reviewed several sources that I use for reliable nutrition information. These include Tufts Health and Nutrition Newsletter, Nutrition Action Health Letter, Mayo Clinic web site, research articles, and several extension publications (including one from Colorado State called Food vs. Pills).  The trend was clear.  There is no lasting benefit from taking a daily multivitamin and mineral pill. They do not guarantee protection against disease. They do not provide energy (though some contain caffeine to give you a jolt). They do not provide all the 40 plus nutrients and phytochemicals we need.

Yes, some people like pregnant women, older adults, and people with diseases limiting nutrient absorption or dietary intake need supplements. But people like me should focus on eating fruits and vegetables, lean protein, whole grains, and low-fat dairy.

Second, I decided that my money would be better spent at the grocery store. When I eat a variety of food I get the 40 nutrients and phytochemicals I need instead of just the 10-15 that are in the multiple vitamin pills.

If you do decide to take a multivitamin, or if your doctor recommends it, ConsumerLab says you do not need to pay more than $0.10 a day.  Their tests revealed almost no connection between the price and quality of multivitamins.

Many of the ways we recycle, reuse, and reduce to save energy can also save us money.  While I don’t think of myself as an extreme recycler, I found that I already do many of the suggestions in the two articles below.  Check them out—you might get an idea that will save you some pennies and reduce your energy use:

Save Green and Go Green in the Kitchen is a list from the Canned Food Alliance and 8 Ways to Go Green in Your Kitchen is from WedMD.

I see people using reusable grocery bags frequently when I shop. Just last week I went to a grocery store in Maryland with a friend. At the stores she shops at you have to pay for plastic or paper sacks, but if you bring your own, you get a discount of 5 to 10 cents. Most people brought sacks with them.

My concern about reusable bags is food safety. Researchers at University of Arizona and Loma Linda University asked shoppers going into grocery stores if they washed those reusable bags.  97% reported they do not regularly, if ever, wash the bags.  In addition 75% said they don’t use separate bags for meats and for vegetables, and about a third said they used the bags for carrying and storing all sorts of things like books, clothes, shoes, etc.

The researchers tested 84 of the bags for bacteria and found bacteria in all the bags except for one. The good news is that machine or hand washing reduced bacteria levels to almost nothing.

It’s a good idea to designate a bag for meat and poultry.  When meat or poultry juices touch food that will not be cooked such as fruits and vegetables, you have the potential for cross contamination and foodborne illness. Any type of reusable grocery bag should be hand or machine washed in warm to hot, soapy water at least once a week, and always after a spill. This will keep them clean and reduce the risk of cross contamination.

The reusable bags I have are made from fabric which doesn’t hold up well to washing.  I found this tutorial for making grocery bags from pillowcases, which looks easy.  Ali Conners, the tutorial author, says you can “admire your handiwork, frugality, and earth consciousness while being the most stylish lady at the grocery store.”  The bags use a double thickness of the pillowcase fabric and the handles are made from the pillowcase hem.  I made one from an old pillowcase (see the light green striped bag below.)  Ali says it takes her about 10 minutes.  My first one took about 45 minutes but it will be much faster next time.  I found the turquoise pillow cases on clearance.  They cost $2.35 for both cases and the little pouch.  I think the darker color will be better and the design is more fun than the pastel green stripes.

Happy Recyling,

Written by Allyson Woltman, Dietetic Intern

Peanut Butter Balls

Nutrients Per Serving (One ball) Calories 70, Saturated Fat 0.5 g, Iron 0 mg, Protein 2 g, Cholesterol 0 mg, Calcium 40 mg, Carbohydrates 9 g, Vitamin A 25 RE, Sodium 55 mg, Total Fat 2.5 g, Vitamin C 1 mg, Dietary Fiber 0 g

Recipe provided by Washington State Dairy Council http://www.fns.usda.gov/fdd/recipes/hhp/NFDM-Recipes.pdf

When I make this meatloaf I use 85% lean ground beef to save money. First, cover a cooling rack with foil. Then poke holes in the foil to allow the fat from the ground beef to drain. Then place cooling rack on top or inside of a cake or jelly roll pan. After the meatloaf is formed, place it on the foil covered cooling rack. If you are using a 90% or 95% lean ground beef there isn’t much fat to drain so you can use any baking dish you like.  You could also make the meatloaf with ground pork or ground turkey. Be sure to use a thermometer to make sure it is done.  The minimum internal cooking temperature for ground pork and beef is 160 degrees and  ground turkey should be cooked to 165 degrees.

I think one of the reasons I like this meatloaf is because of the sweet topping. We were careful to use a small amount of sugar. Since I am heating the oven when I make this meatloaf, I try to include baked potatoes or sweet potato fries in my menu.

Mouth Watering Meatloaf

Servings: 6 | Serving Size: 1/6 of loaf | Per Serving: $.88

Ingredients:

• 1 pound ground beef
• ½ onion, chopped (about ½ cup)
• 1 cup grated carrots (about 2 carrots)
• ½ cup dry quick oats
• ¼ cup nonfat milk
• 1 egg
• ½ teaspoon ground black pepper
• ¼ teaspoon salt
• ½ cup ketchup, divided (¼ cup in meatloaf and ¼ cup in sauce)

Sauce:
2 tablespoons brown sugar or white sugar

Directions:

1. Preheat oven to 350° F.
2. Mix together the ground beef, onion, carrots, oats, milk, egg, black pepper, salt, and ¼ cup ketchup.
3. Form the mixture into a loaf and place on broiler pan.*
4. Bake for 50 minutes.
5. Stir the remaining ¼ cup ketchup and sugar in a small bowl.
6. Remove meatloaf from oven and spread the sauce over the top and sides of meatloaf.
7. Bake for an additional 10 minutes or until a meat thermometer reads 160°F.

* You can make a broiler pan by laying a wire cooling rack on top of a jellyroll pan or cake pan. Cover with aluminum foil. Poke holes in the aluminum foil so the meat juice can drain.

If your refrigerator needs to be cleaned and organized, check out the step by step guide How to Clean and Organize Your Refrigerator.

If you are not ready to tackle this job, here are a few quick tips to properly store food in your refrigerator.

• Make sure your refrigerator temperature is  40°F or slightly below and your freezer is 0°F or below. Higher temperatures mean faster food spoilage.
• Air circulates constantly in a refrigerator and foods dry out quickly. Everything needs to be wrapped in foil, plastic, or put in airtight containers. Moisture- and vapor-proof materials are best.
• Perishables like dairy, eggs, and meat should be kept in the coldest part of the refrigerator (not the door). Fresh meat should be in a drawer or in a container on a bottom shelf so juices do not drip on other foods.
• Identify a spot for leftovers and label them. Make a plan to use them. If you know you will not use them within four days, freeze them or throw them away.
• Wipe up spills in the refrigerator when they happen to prevent bacteria (germs) and odors from developing. Use hot soapy water to clean up any spill and rinse with clean water.

Deciding what needs to go and what is still okay to eat can be confusing when it comes to certain foods like spices and canned foods. And the different dates printed on food containers don’t help much. Some say “sell –by” others say “best if used by”. So if I buy or use the food after these dates, is it a food safety concern or will the food just not be as fresh? The USDA Food Safety and Inspection Service (FSIS) does a good job explaining the dating on food containers. Something I learned while reading thru this information is that, except for infant formula, product dating is not generally required by federal regulations. Some states have requirements, while others have none. However, even though it isn’t required everywhere, many food manufacturers do put dates on their products. Below is what some of the dates mean:

• A “Sell-By” date tells the store how long to display the product for sale. You should buy the product before the date expires.
• A “Best if Used By (or Before)” date is recommended for best flavor or quality. It is not a purchase or safety date.
• A “Use-By” date is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product.
• “Closed or coded dates” are packing numbers for use by the manufacturer.

These codes are used more for food quality, not food safety.  As far as safety is concerned, perishable foods like meat, poultry, dairy, and eggs are the most vulnerable. We recommend you eat food by the “use-by date”. Before I taught my husband, he thought you could use the ‘smell test’ to tell if something was safe to eat. However, you can’t see, smell, or taste bacteria that cause foodborne illnesses.  If you aren’t going to be able to use a food before the “use-by” date, freeze it.

For eggs, always purchase them before the “sell-by” date on the carton. When you get home, refrigerate the eggs in the coldest part of the refrigerator (on a shelf towards the back), in the original container. Use the eggs within 3 to 5 weeks of when you purchased them.

So what about canned goods and other non-perishable items? High-acid foods such as tomatoes will have the best quality if used within 12 to 18 months. Low-acid foods such as meat, fish, or vegetables will retain the best quality if used within 2-5 years. This is if the can remains in good condition and is stored in a cool, clean, dry place. Use the FIFO method to be sure to use up the oldest cans first. FIFO stands for first in, first out. So when putting away groceries, place the recently purchased items behind the existing food. Home-canned foods should be used within one year for best quality.

As far as ground spices and herbs, the Academy of Nutrition and Dietetics says they keep for about one year. One way to tell if they are fresh and will have good flavor is if when you open them you can smell their aroma. If you can’t, it’s time to replace (so it was time to get rid of my ground ginger!). Keep dried spices and herbs in a cool, dark, dry place.

As far as other staples like flour and sugar, check out the University of Nebraska Extension publication Peggy shared last week. It has great information on storing foods in the cupboard. The 4 Day Throw Away website and iPhone App can also help you decide what food you need to toss when cleaning out your pantry or refrigerator.