Category: Nutrition

Cherries, Nature’s Hidden Treasure

Marlene Geiger 1 Comment
Bright red cherries hanging from a branch

Cherry season is upon us! The season typically runs from late May to August, with different harvest seasons for sweet and sour cherries and location. Peak season for most Midwest varieties is June to July.


A hidden treasure of nature, cherries are packed with antioxidants, vitamins, and fibers. Cherries are grouped according to taste into sweet and tart/sour types. Within each of these groups, cherries are classified on the basis of the color and firmness of their flesh. Sour cherries and sweet cherries are rich in anthocyanins and quercetin, antioxidants which play a role in reducing total body inflammation, contribute to heart health, and help fight free radicals. As a good source of vitamins A and C, they help to strengthen the body’s defenses and improve overall health. Studies have also shown that tart cherry juice may soothe sore muscles, speed recovery after working out, and help with sleep. A cup of cherries pack three grams of fiber and 87 calories (tart cherries).

Most people think of sweet desserts like cherry pie when they think of using cherries in recipes, but cherries can be used in savory dishes, too. In addition to fresh cherries, cherries are readily available dried, canned, frozen, freeze-dried and as juice; all can be used in a variety of ways.

Here are some ideas, beyond sweets, of ways to include cherries in our diet:

  • Add frozen cherries to a smoothie for breakfast
  • Add tart cherry juice to a smoothie for a post-workout recovery drink
  • Add dried or fresh cherries to oatmeal, yogurt, or salads
  • Eat a handful of dried cherries for a snack or add them to a snack mix
  • Use fresh or frozen cherries and/or cherry juice in sauces.

If there is an abundance of cherries, cherries preserve exceptionally well. They can be canned, frozen, or dried or made into pie filling or jam. Cherries should be preserved soon after picking. When preserving, choose freshly harvested cherries with a deep uniform color and a firm flesh. Stem and wash the cherries just before using. Remove pits for the desired preservation method or use. If pitted, drop cherries in a solution of 1 tsp. powdered ascorbic acid per gallon of water to prevent discoloration. Drain fruit before processing. If unpitted, prick skins on opposite sides with a clean needle to prevent splitting. How to Preserve Cherries provides tested recipes and methods for preserving cherries.

February is National Cherry Month which seems odd given cherries are a summer fruit. Here’s some fun facts about cherries and why they are celebrated in February:

  • George Washington’s February birthday is an annual reminder of the tale of our first President admitting to his father that he chopped down a cherry tree on the family farm. The folklore tale has forever linked Washington and cherries to February.
  • Cherry trees come to life in February in Washington DC signaling the coming of the National Cherry Blossom Festival in late March and early April when thousands of trees and millions of cherry blossoms provide a spectacular sight for approximately a few days to two weeks. The annual celebration started in 1912 when the people of Japan sent 3,000 cherry trees to the people of the United States to celebrate friendship between the two nations.
  • February is National Heart Month and Valentine’s Day. Because a single cherry looks a bit like a little heart, significant of both, it seems only appropriate that the cherry be celebrated, too. Cherries can contribute to heart health due to their rich nutrients that help regulate blood pressure, reduce inflammation, and potentially lower cholesterol levels, all of which are important for cardiovascular well-being.

Some additional fun facts about cherries:

  • It takes about 250 cherries to make a cherry pie. The average cherry tree grows about 7000 cherries each year which is enough to make about 28 pies. It takes 30-40 bees to pollinate one tree.
  • 70% of all the tart cherries produced in the US are grown in the northwest region of lower Michigan known as the Cherry Capitol of the World. Washington is the top sweet cherry producer in the country and second in the world.
  • Cherries are not a native American fruit; they were brought to this country with the French settlers in the early 17th century (1606).
  • Cherries can be harvested using mechanical tree shakers in seven seconds.
  • In general, the darker the cherry, the sweeter its flavor but there are exceptions such as yellow cherry varieties.
  • Cherries contain a small pit inside which classifies them as a stone fruit. Cherry pits can be used in pellet stoves to heat homes.
  • Cherries are one of the few natural sources for melatonin, which can help regulate sleep cycles.

As cherries come into season, stock up while they are ripe for the picking. Life can be made better with a bowl of cherries!

Sources:
How to Preserve Cherries, Utah State University
Health Benefits of Cherries, WebMD
Facts for Cherries, Washington State Department of Agriculture

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Watermelon Cutting Tips for Quick Treats

Liz Meimann 1 Comment

With the sun shining and the weather warming up, watermelon comes to mind! Watermelon is a great summertime treat, but also good year round. Watermelon is packed with water and nutrients, contains very few calories, and is exceptionally refreshing making it a perfect snack food. Below are two quick and easy methods to turn watermelon into easy snacks or finger foods. Always begin by carefully washing the melon and your hands with clear running water and make sure the work space is also clean to avoid introducing contaminants into the melon flesh.

Watermelon Sticks

Cutting a watermelon into sticks leaves a bit of the watermelon rind on the outside of the slice, thus keeping your hands from becoming too sticky. Here’s a step-by-step how to:

Half of a watermelon with slices going lengthwise

Cut the watermelon in half lengthwise. Place the cut side of one half of the melon down and cut slices from stem end to blossom end roughly an inch apart.

Half of a watermelon sliced both ways

Next cut slices perpendicular the first slices, also about an inch apart.

Watermelon stick

Voila! Watermelon sticks that are easy to serve and eat.

 Watermelon Cubes

Quarter of a watermelon

Start with a quarter of a watermelon. Using a large knife simply cut between the melon flesh and the rind. Start on one side and then move to the other side. The object is to free all the melon flesh from the rind. Do not worry that you will not get every bit of usable melon. You can add that to your cubes when you are finished.

Watermelon sliced lengthwise

Cut slices from blossom to stem end about an inch apart. Do this on the flat side. Flip to the other flat side and repeat the process.

Empty watermelon rind

Slice down through the melon from top edge to rind. Turn the melon quarter over and dump out the cubes. Feel free to clean up the rind if you find you have left more melon there than you like.

Bowl of cubed watermelon

Cubes to enjoy!
Once watermelon has been cut, it should be stored in the fridge, tightly wrapped or in an air-tight container. It will keep well for 3-4 days; after that time it begins to lose its freshness as the liquid and sweetness slowly seep out of the flesh. Over time, it also begins to ferment.


Melon that cannot be eaten within five days to a week, can be frozen. Remove the rind, cut into pieces, and freeze in a single layer on a tray or baking sheet until firm. Place in an airtight container or bag and freeze up to six months. The flesh will become soft when thawed so frozen watermelon makes great drinks, smoothies, or ice pops. Frozen watermelon can also be served as pieces if some ice crystals remain in it to help keep its form and a less mushy texture.

For more ways to enjoy watermelon, check out watermelon.org to get recipes, carving ideas, and nutrition facts.

Liz Meimann

I received both my undergraduate and graduate degrees in Food Science at Iowa State University. I love to quilt, sew, cook, and bake. I spent many years gardening, canning, and preserving food for my family when my children were at home.

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Celebrating 50 Years! -A Conversation with Mary Jo Williams, AnswerLine’s First Operator

Marlene Geiger 2 Comments
Celebratory image: Celebrating 50 AnswerLine Years

As AnswerLine celebrates 50 years of service, it is fun to look back and learn about our roots and some of the home economists who are part of our history.

Mary Jo Williams was the first operator for AnswerLine beginning March 1, 1975, and held that position for 12 years. During those 12 years, she was the only operator but did have the assistance of two other home economists in the area when she needed to take time off for her children; and later, as call volume increased, a second phone line and home economist was added during the busy summer months.

Williams came to Ames with her family when her spouse took a position at Iowa State University. Prior to the move, she worked for Missouri Extension as a family economics and management specialist in a seven-county area after completing her degree in Home Economics Extension. Soon after her move, she was contacted by Louise Rosenfeld, State Home Economics Extension Leader (1946-1975) who sought to broaden the program by giving the home demonstration agents in the counties more time to present programs and training and provide another means of extension outreach. Limited phone education had been used in other states to replace one-on-one interactions which Rosenfeld felt might be the answer for Iowa as well. To that end, she recruited Williams to fill that position.

AnswerLine began as a pilot program with 10 counties over six months. At the end of the trial period in September, it was determined that the service was a success and provided the kind of help that both county extension staff and clients wanted so the program was expanded to all Iowa Counties.  Williams had one call on day one and was answering as many as 250 calls and/or letters on the busiest of days towards the end of her stint.

Having worked with extension in Missouri, Williams was familiar with some of the questions that clients asked and could easily provide answers. However, beyond relying on her own knowledge, she was privileged to be working in the basement of Curtiss Hall which is where the state extension food specialist also had office space; the specialists helped her with many of the food-related questions. Other extension staff across campus also provided resources for her. From day one, she began cataloging questions and answers and compiling them into filing cabinets and notebooks. 

At some time in her 12 years, a computer was dropped off for her to use.  Having no experience with a computer, she did not find it very helpful at first but over time learned to record data on disks which were checked by the state specialists for accuracy. Beginning in 1983, the disks were shared with the home economists in the counties providing staff with faster access to answers as well.

While working for AnswerLine, Williams also completed a Master’s Degree in Communications in 1978. The title of her thesis, Educational Effects of a Home Economics Answering Service in Iowa, documented the usefulness and effectiveness of providing research-based information via a telephone answering service.

Ames and the Iowa State campus experienced severe flooding from the Squaw Creek (now Ioway Creek) and the South Skunk River on June 27, 1975. Williams remembers the many calls for the next month regarding flood clean up after an Ames Daily Tribune article suggested Ames residents call the Home Economics AnswerLine. Williams has many memories of the various calls she received; one in particular stands out coming from a young boy asking how to restore his leather baseball glove left in the rain.

The 50-year journey has brought memories and more to those who have received the calls and provided science-based, researched answers to clients seeking information. Many times we learn together.  Despite the timeline, AnswerLine has always relied on sound resources to provide answers to the many questions that come our way—historical cards and notebooks, online searches, textbooks, reliable food preservation and recipe sources, Iowa State University extension and university professionals, our 12-state NCFSEN friends, and the cooperative extension services with all U.S. land-grant universities. 

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Artichokes

Marlene Geiger 6 Comments

It’s artichoke season! Spring artichokes are now available and at their prime! Upon first glance, an artichoke looks intimidating. Artichokes are an ancient food from the plant known as Cynara cardunculus var. scolymus which is a kind of thistle. The part that we see in our stores and eat is actually the flower bud of the plant, also called the head, which has become a highly regarded vegetable. It’s quite intriguing to wonder how ancient man figured out how to eat and enjoy such a thorny-looking thing.

artichokes

Artichokes are best enjoyed at two different times of the year, spring and fall. The spring season runs from March to May, and the fall season is September and October. Ninety-nine percent of our artichokes are grown in California, with Monterey County being the lead producer and the town of Castroville being the “Artichoke Center of the World!” Artichokes are also grown commercially in Oregon and Washington. They thrive best in Zones 7-11; however, they can be grown in colder regions, like Iowa, as an annual vegetable.

Artichokes are fiber-rich, low in calories, and come packed with nutrition. Per the Nutrition Value website, one medium-sized artichoke cooked without salt (120g) provides 64 calories, 3.5g of protein, 14.4g of carbohydrates, and 0.4g of fat. In addition, artichokes are an excellent source of vitamin C and K, potassium, and antioxidants. (For additional nutrition information, see profile at Nutrition Value.) Artichokes contain the highest levels of antioxidants of any vegetable (polyphenols, flavonoids, anthocyanins, among others) and are loaded with an army of beneficial nutrients that can protect the body from cancer per the National Foundation for Cancer Research. While a fresh artichoke provides the best nutrition, artichokes are available in other convenient preparations—frozen, canned, and marinated heart–making it easy to incorporate potent antioxidants into your diet.

While nearly all parts of the artichoke are edible, they are prized for their ‘heart,’ which is found at the base of the stem. The parts of the artichoke which are usually inedible include the choke, outer petals, and thorns. The choke, located right above the heart, is stringy and indigestible. The lower part of the petals, which contain part of the heart, are edible by drawing the lower petal through the teeth with the rest of the petal discarded. The thorns are usually snipped off. 

When purchasing artichokes, choose those that have a tight leaf formation, a deep green color, and are heavy for their size. In general, the smaller the artichoke, the more tender it will be, and the rounder it is, the larger its heart. Artichokes are best used on the day of purchase but can be stored unwashed in a plastic bag in the refrigerator for up to 4 days. Wash just before cooking.

Artichokes can be prepared by steaming, stuffing, baking, braising, or grilling. Steaming is the most common means of preparation. They are done when the bottom of the stem can be pierced with a knife. Whatever method is used, stainless steel, glass, or enamelware should be used to prevent discoloration and off-flavors. Lemon juice should be used on cut edges to prevent discoloration. 

Learn how to buy, store, prepare, cook, and eat artichokes from Artichoke 101 via YouTube. Put your artichoke intimidation to rest and enjoy this nutritious flower!

Reviewed and updated, 3/2025, mg.

Sources

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Celebrating 50 Years! A Pioneering Experiment in Education via a Helpline

Marlene Geiger 4 Comments

Since March 1, 1975, Iowa State University Extension and Outreach (known as ISU Home Economics Extension in 1975) has provided a toll-free telephone answering service known as AnswerLine. AnswerLine was founded as an experiment in phone education as envisioned by an Iowa State University Master’s student, Mary Jo Knight Williams (MS, 1978). We could not be more excited to celebrate our history, our success, and all the accomplishments achieved thanks to the many dedicated staff members, clients, and extension partners over the years.

Dial an answer. If the kids have just spilled ink on the carpeting, you're looking for a beef jerky recipe or you want to get rid of the odor of Uncle Harry's cigar, and you need the answers in a hurry what do you do? Just call Mary Jo Williams at the toll free number 1-800-262-3804.
Image Source: Ames Daily Tribune, April 19, 1975, p6. Read full article.

The purpose of the thesis project was to determine the usefulness and effects of providing home economics educational information via a telephone answering service. William’s project was designed to help county home economists answer their daily routine calls to give them more time for program development and presentation and to answer consumer calls more quickly. Ten counties were included in a six-month pilot program using an in-WATS (Wide Area Telephone Service) line on a voluntary basis. Promotion of use was left to the counties.

A home economics extension BS graduate of the University of Missouri at Columbia and former extension family economist and management specialist, Williams served as the first operator. One call was received on the first day of operation with the call volume growing exponentially thereafter. Questions were answered using reference books, home economics subject specialists, and file cards of repeated questions. When the trial period ended in September 1975, it was determined that the service successfully provided the kind of help that both county extension staff and citizens wanted so the service was made available to all Iowa counties on a voluntary basis with promotion and use left to the counties. The service was never intended to replace the county home economists who also called upon AnswerLine to help with answers to more difficult questions. Early calls included questions about “food safety, food preparation, food preservation, nutrition, clothing care, and alterations.” 1 The helpline was also seen as another tool for extension outreach adding to the already well-established formats of meetings, workshops, fairs, radio and television programs and interviews, newspapers, and mass mailings.

While no one in 1975 could have predicted the current landscape of technology and the many events of the past years that have shaped us, we are thrilled to celebrate this milestone anniversary and our history of service to Iowans and Minnesotans (since 2003). Despite 50 years of history, our goals have not changed since inception:

  • Provide a quick response to consumers’ home and family questions.
  • Provide unbiased, research-based answers to consumers’ questions.

In the coming months, watch the blog for additional stories about AnswerLine’s history and development from some of the people who have been the voice on the other end of the line. The lines remain open 9 am to Noon and 1-4 pm, Monday through Friday. Calls are toll-free for Iowa at 1-800-262-3804; toll-free for Minnesotans at 1-800-854-1678, or at 515-296-5883 for anyone.

______________________________

1 Williams, Mary Jo Knight.  Educational Effects of a Home Economics Telephone Answer Service in Iowa.  MS thesis, 1978, p8.
Ames Daily Tribune, April 19, 1975, p6. Dial an answer.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Natural vs Dutch-processed Cocoa

Marlene Geiger 6 Comments
Natural and Dutch cocoa

There are two basic types of cocoa: Natural and Dutch-processed. The two have quite different properties based on their individual processing and therefore, behave differently in a recipe. What is the difference?

Cocoa begins as cocoa beans from the cacao tree native to the Amazon rainforest and also grown in Africa. The beans are harvested, fermented and dried initially. Roasting follows to develop flavor. Beans are then ground into a paste called chocolate liquor and pressed to remove most of the fat (cocoa butter) and separate the solids from the fat.

Natural cocoa, also marketed as unsweetened cocoa, is the most commonly found and used cocoa in America. After roasting, grinding, and pressing, the solids are ground into a fine powder. The process results in a powder with an acidic pH level of 5 to 6, a sharp, bitter, citric flavor, and reddish brown color.  

Dutch-processed cocoa powder follows the same process as natural cocoa with an extra step. After removal of the cocoa butter, the remaining solids are added to an alkaline solution which neutralizes the cocoa’s acidity. Once neutralized, the solids are dried and ground into a fine powder. The result is a cocoa powder with a neutral pH of about 7, a smooth, soft flavor, and a dark color. Dutch-processed cocoa is more commonly used in Europe and is also known as Dutched chocolate, European-style cocoa, or alkalized cocoa.

The difference in acidity means you cannot always substitute one type of cocoa for another in recipes due to the kind and amount of leavening agents also used in the recipe. In most cases the leavening agent will be baking soda, baking powder, or a combination. Baking soda requires an acid to generate a reaction to give baked products their rise. Natural or unsweetened cocoa powder provides the needed acid for the soda to react and create a rise making natural cocoa a functional ingredient. 

Because Dutch-processed cocoa powder has been neutralized, recipes generally use baking powder for the leavening agent. Baking powder is also neutral being made from baking soda and an acid. Baking powder creates its own reaction when combined with liquid and heat. Therefore, the Dutched cocoa powder is merely an ingredient for flavor and color.

Generally, one should use the cocoa specified in the recipe. For most recipes, “cocoa” means natural cocoa powder. When one is unsure, check the recipe. If the recipe calls for baking powder or baking powder predominantly along with some baking soda or another acid ingredient, either type of cocoa can be used. If the recipe calls for baking soda and there are no other acidic ingredients (yogurt, vinegar buttermilk, sour cream, brown sugar, etc.), natural cocoa powder should be used. If the recipe calls for only baking powder, Dutch-processed cocoa should be used.

When faced with a substitution, it is possible to substitute one cocoa for another by adjusting the baking soda or baking powder in the recipes to better match the cocoa being used. Substituting may result in a slightly different product in color, rise, and flavor.

  • Substitute natural cocoa powder for Dutched cocoa powder: substitute cocoa 1:1 and replace baking powder by half the amount of baking soda.
  • Substitute Dutched cocoa powder for natural cocoa powder: substitute cocoa 1:1, omit baking soda, and replace with an equal to twice the amount of baking powder.

Either cocoa may be used in recipes where no baking soda or baking powder is used such as in hot cocoa, fudge sauce, or frosting. In such recipes, the cocoa is there for flavor and color; it does not have an ingredient functionality.

Combination cocoa products are available. These products will work in most recipes. For example, Hershey’s Special Dark Cocoa is a “blend of natural and Dutched cocoas” per the label. Cocoa products are unsweetened, gluten-free, and have a long shelf life.


Sources:
What Are the Differences Between Dutch Process & Natural Cocoa Powder?  The Chocolate Professor.
Natural Cocoa vs. Dutch Process Cocoa Powder Explained.  Handle the Heat YouTube.
Natural cocoa vs. Dutch Process Cocoa Powder.  Handle the Heat.
What’s the Difference Between Cocoa and Dutch-Processed Cocoa?  Taste of Home.
Dutch-process vs. natural cocoa.  King Arthur Baking.

Update 1/2025. mg

 

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Go ‘Bananas’ for Summer Treats

Marlene Geiger

July is National Ice Cream month and has its own day, the 3rd Sunday in July! Ice cream as we know it is made from dairy products, sweeteners, gelatin, flavorings, fruits and other ingredients. America loves ice cream. In fact, the average American consumes nearly 22 pounds of this delectable dessert per year.

But look out ice cream, there’s a new ‘one ingredient ice cream’ in town and it’s taking the internet and media by storm! It’s low in fat, cholesterol, and sodium, and is a great source of dietary fiber, potassium, and manganese. Further, it’s perfect for those looking for a guilt-free, dairy-free, gluten-free, nut-free, soy-free, egg-free, vegan or paleo treat with no added sugar. What is it?

If you guessed BANANAS, you are right! Thanks to a banana’s high pectin content and a bit of kitchen wizardry, bananas make a wonderful soft-serve treat. And because it’s a simple, make-it-yourself treat, you can personalize it with the addition of other fruits, nut butters, chocolate chips, nuts, cocoa, spices, or any other add-in desired. Or, bananas can be the only ingredient.

Ripe bananas

Besides bananas (and any other fruit or add-in desired), you will need a high-powered processor to pulverize the fruit. There are designated frozen dessert soft-serve processors on the market which work very well such as the Yonanas and others. However, a blender or food processor will work equally as well as long as it is powerful enough to pulverize frozen bananas.

So how do you make this magical treat? It starts with the bananas. Always use bananas that are ‘cheetah spotted’ or over ripe. These bananas are the sweetest and have developed their pectin potential. 

Slicing bananas

Peel the bananas and cut into ¼-inch coins if using a food processor or blender; if a designated dessert processor is used, follow the manufacturer’s directions.

Place the banana pieces in an airtight freezer bag and freeze for at least 2 hours before using; 24 hours is best. Do the same with other fruits you intend to use with your bananas. Remove bananas and other fruit from the freezer and let thaw for 10-15 minutes before making your treat.

Bananas and strawberries in blend.

One large banana will make two servings especially if additional fruit is used. The ratio of banana to other fruit is about one banana to 3/8 cup fruit. You can make a bigger batch as long as the food processor or blender is big enough and powerful enough. If using a designated dessert processor, follow the manufacturers’ directions for preparing your soft-serve treat by feeding the fruit through the tube into the pulverizing part of the machine.

If using a blender or food processor, follow these instructions: place the frozen banana pieces (and other frozen fruit , if using) in the blender or food processor and pulse. At first the banana pieces will look crumbled, then mushy and gooey something like oatmeal, and suddenly they will magically become smooth and creamy. You will have to stop occasionally and scrape down the sides and help move the fruit into the blades. After the magic happens, continue to blend for a few more seconds to add a little air and blend in any fruit, nut butters, cocoa, flavorings or spices desired. 

Two bowls of strawberry banana ice cream or frozen dessert.

The banana soft-serve is now ready to eat. Stir in any additional whole or chopped add-ins or top off as desired. OR, put it in an airtight container and freeze until solid or for later use.

Recipe ideas are endless. To get started, check out Banana “Ice Cream”, Banana Ice Cream Surprise or Chocolate Banana Ice Cream.   Or watch the Spend Smart. Eat Smart Banana Ice Cream video.  Let your imagination go!

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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March is National Frozen Food Month!

Marlene Geiger 2 Comments
March - Frozen Food Month

Some of America’s favorite, most versatile foods are found in the frozen food aisle. There are some 3,700 frozen food options available to consumers catering to every lifestyle, ethnic cuisine, daily food need, or food occasion.

Frozen foods have definitely made our lives easier and offer great value. With a wide assortment of choices from ready-to-cook meals to ingredients and produce that leave nothing to waste, there are so many reasons to prepare meals using frozen foods. Freezing keeps our foods safe and fresh tasting. Here are some frozen food facts from the National Frozen & Refrigerated Foods Association:

  • Frozen foods are picked at the peak of ripeness and flash frozen, sometimes right in the field, locking in all of the beneficial nutrients and keeping them in their perfect, just-picked state.
  • Frozen fruits and vegetables are equally as nutritious as their fresh and canned counterparts.
  • Freezing acts as a natural preservative, so many of your favorite frozen foods contain no preservatives.
  • Frozen foods are consistently priced year-round. You are paying for 100% edible food – no stalks, seeds or rinds. And many frozen foods are perfectly portioned so there’s no waste.
  • Frozen foods last much longer than their fresh counterparts. You can use just what you need and put the rest back in the freezer for next time – wasting less food and saving you money.

We can also freeze many things ourselves at home—summer produce, meat, poultry, fish, eggs, milk, cheese, leftovers, make-ahead-meals, casseroles, breads, cakes, pies, and more. Our food dollars are saved when we use frozen foods in our meals. Prior to freezing, best practices must be followed for any food to retain best quality and be safe after thawing. Check out Storing Food in the Freezer for helpful and safe preparation tips and Freezing Convenience Foods for using your freezer to help with meal preparations.

Although frozen food is convenient, foods in the freezer only remain safe and at best quality if the freezer temperature is at or below 0 degrees F. Keeping a thermometer in the freezer is helpful for monitoring the temperature. The thermometer should be checked frequently to be sure the freezer is maintaining the appropriate temperature. Further, always date and label foods placed in the freezer. Older foods should be used before newer ones for best quality and to avoid freezer burn. Food Safety.gov has a Cold Food Storage Chart for maintaining frozen food best quality; frozen foods stored continuously at 0°F (-18°C) or below can be kept indefinitely.

If you would like more information about freezing and food safety, contact AnswerLine,
Monday-Friday, 9 am to noon and 1-4 pm: 
Phone: 1-800-262-3804 or 515-296-5883 (Iowa residents); 1-800-854-1678 (Minnesota residents);
 1-800-735-2942 (Relay Iowa)
Email: answer@iastate.edu
Follow us on: Facebook or Instagram

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Making Granola Bars a Healthy Treat

Marlene Geiger 1 Comment
granola bar

Crunchy, chewy, chocolatey, fruity granola bars are an American favorite breakfast staple and snack. In fact, granola bars are so popular they even have their own annual day of celebration in January. Often considered a healthy food (and they can be), the nutrition label may tell otherwise; most are little more than candy bars in disguise loaded with sugar and high fructose corn syrup, unhealthy fats, and short on fiber and protein. The satiety value is low—in a short time, hunger sets in again.

How can you enjoy your favorite snack without leaving you hungry or wanting more? Here are a couple of ideas to up the granola bar game:

  1. Look for a better bar. Check the ingredients and nutrition label. The ingredients are listed by weight, so the foods at the beginning of the list are the most prevalent in the recipe. Specifically, look for bars that include whole grains (oats) rather than enriched refined grains. Also, look for bars high in fiber (3-5 grams) and protein (5 grams), sweetened with fruit, honey, or natural syrups, and including nut butters, nuts, grains, seeds, and fruits to ensure the best nutrition possible. Granola bars are intended to be a snack, not a dessert, so pay specific attention to the amount and kind of added sugars. Lastly, avoid granola bars with hydrogenated oils and those where most of the total fat is saturated fat.
  2. Make or concoct your own. Homemade variations offer the option to choose healthier ingredients, use more whole grains and less sugar, and control the type of fats and add-ins. The cost is usually less than the store-bought versions. There are an abundance of recipes to choose from. Groovy Granola Bars, lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/hyp/groovy-granola-bars.pdf, from Oregon State University is an easy recipe to get you started. It is packed with fiber and protein and provides half of your daily value of Omega-3’s. Change it up with other dried fruits, nuts, seeds, and even a few dark chocolate chips.

Granola bars can be a healthy food. Check the ingredient list and nutrition information on the label to ensure they are a good source of fiber and protein, OR find a recipe that provides nutrition rather than just a sweet treat. Making your own granola gives you complete control over the ingredients to create something healthy and personally enjoyable!

Learn more about Buying and Making Healthy Granola Bars, prowellness.childrens.pennstatehealth.org/buying-and-making-healthy-granola-bars/.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Time for Spring-Dug Parsnips

Marlene Geiger 2 Comments

As the days get warmer and the ground thaws, it is time to dig spring-dug parsnips. Characterized by some as ‘the cream of the crop’, spring parsnips come from seeds sown in the spring of the previous year, grown during the summer, allowed to die back in the fall and freeze in the ground over the winter.

Parsnips
Parsnips.

Parsnips can also be dug in the fall after a frost or two, but those left over the winter are sweeter and more flavorful. The extreme cold converts the starches into sugar and allows the flavor to mellow.  The timing is critical for spring-dug parsnips; they need to be dug as soon as you can get into the ground with a shovel or fork and just as their tops start to show new growth.  If they are left in the ground too long in the spring and the tops start to grow out, they become woody. 

Never had parsnips?  Some mistakenly refer to them as white carrots, but while they may be related to carrots distantly, they are actually part of the parsley family.  They are a cream-colored, gnarled, carrot-shaped root vegetable.  They can be eaten raw but are best prepared by roasting, frying, grilling or steaming to bring out their distinct succulent flavor and nutty sweetness.  They have a tan peel that is typically removed before use; peeling also removes their gnarly surface.  The flesh is cream-white.  They are a very versatile vegetable with recipes ranging from roasted side dishes, soups and stews, mashed, turned into fries, and even made into wine.  They pair well with other root vegetables, too.  Like potatoes or an apple, parsnips oxidize when exposed to air after their peelings are removed. If not prepared right away, cut parsnips should be placed in water to reduce the effect.

Being white in color, one would tend to believe that they offer little nutrition.  Quite the opposite is true.  According to the USDA, a half-cup serving of parsnips are high in heart-healthy fiber providing 3 grams of fiber and only 55 calories. They are a low-fat food yet a good source of numerous vitamins (especially C and K), minerals (especially folate and manganese), and antioxidants.  (Note that the level of vitamin C is somewhat reduced with the cooking.)

Besides the home garden, parsnips are available at the supermarket and likely can also be found at the late fall and spring farmer’s markets. Spring is the best time to give them a try if you are new to parsnips.  If you are lucky enough to find this once-a-year spring treasure, choose fleshy, fresh, firm, medium-sized and even surfaced roots.  Avoid woody, over-matured, long, thin, and tail-like roots as they are off-flavored and have tough fiber.  Also avoid soft, pitted, shriveled, knobby, or damaged roots. 

Fresh parsnips should be stored in a plastic bag in the vegetable drawer of the refrigerator where they should last three to four weeks. Use cooked, refrigerated parsnips within three days.  Parsnips can also be frozen for later use by cutting into 1/2-inch cubes, water blanching for 2 minutes, cooling promptly in cold water, draining, and packing and sealing into containers, leaving 1/2-inch headspace. Fully cooked parsnip puree may also be frozen for up to 10 months for best quality.  Drying is another method for preserving parsnips as well.

For more information on parsnips, check out Growing Carrots and Parsnips in Home Gardens by the University of Minnesota Extension.

Sources:

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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Food Preparation, Food Preservation, Nutrition, spring ,
2 Comments on Time for Spring-Dug Parsnips

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