Canning apple pie filling requires Clear-Jel. This is the only thickener that holds up to canning. It is not available in stores but you can purchase it online. Do not substitute Instant Clear-Jel or any other thickener for home-canned pie filling.
You can pressure-can squash and pumpkin safely if you cut them in cubes. However, you cannot safely puree squash and pumpkin. The density of the pureed squash/pumpkin can prevent adequate heat processing, even in a pressure canner.
There are no tested recipes for home-canned pumpkin butter. You can freeze pumpkin butter or store it in the refrigerator.
In the fall, we crave warm, hearty foods like cheesy casseroles and hearty soups. Often, though, these “comfort foods” are high in fat, sodium, and calories.
The next time you make your favorite “comfort foods,” try these tips to make them healthier and even more enjoyable:
Add extra vegetables of all types—dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables—without added sauces, fats, or salt. Double the vegetables in a soup or casserole recipe to add extra vitamins, minerals, and fiber.
Switch up your grains, making at least half of your grains whole grain. Like rice? Try replacing white rice with brown rice in your recipe. This month’s recipe uses brown rice.
Choose reduced-fat dairy foods, including fat-free or low-fat milk, yogurt, and cheese, in casseroles and cream soups. Reduced-fat cheeses, for example, have less fat but just as much favor and melt just like full-fat cheese.
Use lean protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products. Cooking on a budget? Canned meats are just as nutritious, cheaper, and easier to use in casseroles.
Vegetables are part of a healthy diet. However, they can also be a source of bacteria that can cause foodborne illness. Use these food safety tips to protect yourself and your family.
Always wash hands with soap and water before you start to prepare vegetables.
Use clean equipment, including cutting board and knives.
Wash all produce even if the skin will be peeled. If a produce item is labeled ready to eat, washing is not recommended and could increase risk of illness.
Wash produce under running water. A scrub brush can help in cleaning produce. Soap and vegetable rinses are not necessary. If soaking is required to loosen dirt, make sure to finish by rinsing under cool or warm running water.
Preheat oven to 350oF. Spray muffin tin with nonstick spray.
Add chopped vegetables to muffin tin.
Beat eggs in a bowl. Stir in salt, ground black pepper, and garlic powder.
Pour eggs into the muffin tin and bake for 20 to 25 minutes. Remove the tin from the oven during the last 3 minutes of baking. Sprinkle the cheese on top of the muffins and return the tin to the oven.
Bake until the temperature reaches 160oF or a knife inserted near the center comes out clean.
Tips: Use other vegetables such as mushrooms, tomato, or spinach instead of broccoli and peppers. Diced means to cut into small pieces (1/4 inch or less).
Nutrition information per serving: 110 calories, 6g total fat, 2.5g saturated fat, 0g trans fat, 190mg cholesterol, 200mg sodium, 4g total carbohydrate, 1g fber, 2g sugar, 8g protein
This information is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit Spend Smart. Eat Smart., spendsmart.extension.iastate.edu.
August is “back to school” time. Does your child bring a lunch from home? When packing school lunches, it’s important to consider food safety. First, wash your insulated lunch box or bag with warm water and soap. Always wash your hands with soap and warm water for 20 seconds prior to preparing foods. Wash cutting boards, dishes, utensils, and countertops with hot, soapy water after preparing each food item and before you go on to the next item. Preparing and freezing sandwiches the night before is a time saver. Don’t freeze sandwiches that contain tomato, cucumber, or lettuce. Pack your lunch bags right before leaving home.
Insulated, soft-sided lunch boxes or bags help keep food cold, but pack at least two ice sources with perishable food in any lunch bag you use. You can use a frozen juice box or bottle of water rather than a frozen gel pack. When packing your bag lunch, place the frozen ice source above and below the perishable food items to keep them cold.
Want more information? Check out Freezing Sandwiches, https://food. unl.edu/fnh/freezing-sandwiches.
It is important to cut and store watermelon and other fruit properly for quality and safety. First, begin by washing your hands. You should also wash the outside of watermelon or other fruit using a vegetable brush and cool water. Bacteria lingering on the outer surface of fruit, like watermelon, can transfer into the fruit when cutting.
Cut your melon this way:
Cut off the ends, to provide a fat base.
Place the knife where the white rind meets the red flesh. Following the curve of the fruit, cut off the rind.
Cut the whole watermelon into disks, with the width of the disks being the same width you want the diced cubes to be.
With the disks facing down, cut same size strips in both directions, “dicing” the melon.
The ISU Extension and Outreach website Spend Smart. Eat Smart. also has a video called How to Cut a Melon, blogs.extension.iastate.edu/spendsmart, showing how to cut and prepare melon. Store watermelon at 40°F or lower in the refrigerator. Bacteria can grow in cut melon that is held at higher temperatures.