Cook It Quick Newsletter - March 2013

Questions or Comments? Email Alice Henneman, MS, RD, Extension Educator 

redecorating a kitchenHi Everyone!

I wasn't able to do a newsletter in January and February as my kitchen was getting a make-over. In the process, I decided to do a little straightening and rearranging.

Here are some things I did that may help you also in cooking healthy food at home. I have limited storage and counter space and no pantry.

Plus, find a "winter" recipe from my friend Georgia Jones and a trail mix recipe  I could make outside of the kitchen.

 bananas on kitchen counter  spices in cupboard  potholders
Ripening Fruit at Room Temperature


Avocados and tomatoes (botanically, they are fruits), kiwifruit, nectarines, peaches, pears, bananas and plums ripen at room temperature. Store them in a clean, dry well-ventilated place, away from direct sunlight and away from areas where meat is prepared.

This inexpensive 2-tiered rack offered an attractive countertop storage space.

  (Photo by Alice Henneman)

  
The Spice Is Right


There are many ways to store spices and dried herbs. There are spice organizers for drawers, expanding tiered shelves (like I used for mine), and wire spice racks that can be attached inside cabinet doors.

Whatever method you choose, use these guidelines for storing your spices. To prevent flavor and color loss, avoid moisture, light, heat and air.

• Store in tightly covered containers.
• Store in a dark place away from sunlight, such as inside a cupboard or drawer.
• Avoid storage above the dishwasher, microwave, stove or refrigerator, or near a sink or heating vent.
• If storing in an open spice rack, store in a site away from heat, light and moisture.

(Photo by Alice Henneman)

  
Put Potholders in Their Place 


Potholders should be readily accessible; however, avoid hanging them on oven doors, above the store, or other places where they might be set afire from the heat.

Some possible locations include a kitchen drawer near the stove or magnetic hooks on the side of a refrigerator. I corraled mine together in a basket I already owned and placed them on top of my microwave, next to my kitchen trivets.

(Photo by Alice Henneman)

thermometer in grill   shallow containers in refrigerator   train mix with mini chocolate candies
Oh, Grill of Mine!


In deciding what appliances to keep on my countertops, my grill was one of them.

Research by Washington State University found the best method of safely grilling meats is using a double-sided (clam-shell) type grill that cooks both sides of the meat at once. These grills also are one of the fastest and easiest means of grilling meat.

An added benefit of a clam-shell grill is the ease of taking the temperature of thin cuts of meat from the side. According to a recent U.S. Department of Agriculture study, 1 out of every 4 hamburgers turns brown in the middle before it reaches a safe internal temperature. Using a food thermometer is the only way to assure a safe temperature. Check this USDA chart for safe minimum internal temperatures.

(Photo by Alice Henneman)

  
Contain It!


Shallow, see-through, stackable containers help you find foods easier in the fridge. Square-type containers let you store more food in less space than round ones.

Foods also cool faster when stored in shallow containers.

Look for containers that can be used in the refrigerator as well as the freezer and that can be used to heat food in the microwave and/or the oven.

I switched to square glass containers and used my other containers for storing such things as sewing supplies, assorted paper clips, etc.

 (Photo by Alice Henneman)

  
Trail Mix


16 servings; Serving size: 1/4 cup

1 c. almonds
1/2 c. chocolate chips or M&M’s
1 c. dried fruit
1/2 c. dried cranberries
1 c. oatmeal squares

1) Measure ingredients and put in a large zip-close bag.
2) Shake to mix.
3) Portion into single-serving zip-close bags.

Per serving: 140 calories, 20 grams (g) carbohydrate, 6 g fat, 3 g protein

Source: North Dakota State University Extension Service
 

 (Photo by Alice Henneman)


canister-on-turntable
   dish-rack  brussels-sprouts
 Find Fridge Foods Faster with a Turntable or "Lazy Susan"


Perhaps you've purchased something only to find there already was a container in the back of the refrigerator. Take a turn for the better by using a turntable. Use a smaller turntable for foods such as: refrigerated mayonnaise, mustard, nut butters, pickles, etc.

Use a larger turntable for storing bigger items such as whole grain flours, and other kitchen staples. I also store several different bags in large, see-through, cylindrical container on my turntables.

Place turntables on solid refrigerator shelves versus open shelving. Measure the width and depth of your shelf space.

Test the turntable in the space available BEFORE removing the label and throwing away the box and receipt!

 (Photo by Alice Henneman)

  
Decorative Dishrack?


At our house, there are almost always dishes in the dishwasher; dishes waiting to go in the dishwasher in one of our sink basins; and the other basin is in use cleaning fruits and vegetables, rinsing items. etc.

At the same time, there are items that need to be handwashed for various reasons. Our dishrack was always out.

Then, I discovered on the Internet, several decorative dishracks that actually look attractive sitting on your countertop. This certainly wasn't a high priority, but I admit, I do enjoy it!

  (Photo by Alice Henneman)

  

Sautéed Brussels Sprouts

If you thought you didn't like Brussels sprouts, Sautéed Brussels Sprouts may change your mind!

This recipe, from my colleague Dr. Georgia Jones, and flavored with butter, garlic, lemon juice and a touch of salt and pepper is quick to make. An added benefit is it can be partially made ahead.

Get the recipe for Sautéed Brussels Sprouts plus 3 other recipes in Georgia's Winter Cooking Brochure.

 (Photo by Georgia Jones)

canisters for garlic, onions, and potatoes   refrigerator bin  oven thermometer 
Short Term Kitchen Storage of Potatoes, Onions, and Garlic


It's recommended storing garlic, onions, and potatoes in a well-ventilated area in the pantry.

Protect potatoes from light to avoid greening.

But what if you don't have a pantry?

I found some storage canisters on the Internet that allowed ventilation and prevented light from reaching the potatoes. They also looked attractive on my kitchen counter.

There also several brands of decorative cloth storage sacks that provide ventilation, protect from light. Some of the sacks can even be hung from the wall.  

Individual plastic or wire baskets work well in a pantry.

  (Photo by Alice Henneman)

  
Storage Bins for Hard-to-Reach Refrigerator Items


While I like to have some open spaces in my refrigerator for cooling foods, placing foods I've prepared in advance, and for leftovers, there are other foods I often lose in the back of the fridge.

I was constantly "cleaning out the fridge" (maybe a good thing???) to reach these items. Adding a few storage bins to my refrigerator made this easier.

TIP: Measure the items you'd like to store this way to assure they would fit in a storage bin.

  (Photo by Alice Henneman)

  
Is Your Oven Temperature Off?


An oven thermometer can be left in the oven to verify the oven is heating to the desired temperatures.

It may save you time and money by helping prevent over- or under-baking foods.

Speaking from experience ... remember to remove an oven thermometer when using the self-cleaning feature on your oven! 

  (Photo by Alice Henneman)

mixer and blender covers   dish cloth drawer  junk drawer
Storing Heavy Items on the Countertop


There are some items, such as my mixer and food processor, that are too heavy to keep lifting in and out of storage.

Along with my countertop make-over, I gave them an update also. They are now protected from dust and with their accessory parts conveniently located in pockets with these covers.

An Internet search for "mixer cover" or "food processor cover" will locate several options for these items.

In general, however, only keep items you use several times weekly or on a daily basis on top of your counter.

  (Photo by Alice Henneman)

  
Divide and Conquer


A simple way to sort out a drawer of dishtowels, dishrags, aprons, etc. is to insert an expandable spring-loaded drawer divider.

These are available in many stores that sell household items as well as many online stores.

  (Photo by Alice Henneman)

 

  
Quick Junk Drawer Divider


Depending on the type of "stuff" that's in your junk drawer, a quick way to sort it out might be a silverware tray.

I found one that expanded in my drawer to use every spot of space.

TIP: Measure your drawer before you go shopping. I found one I felt was perfect that was too long when I tried to place it in the drawer.

  (Photo by Alice Henneman)

 freezer door    refrigerator thermometer  storing food in bins in the freezer 
 Items for Side Door of Freezer Section of Refrigerator


If you have assorted ice packs, gel packs, etc. in the freezer section of your refrigerator, consider placing them in the racks on the freezer door.

As there is more temperature variation in this location with the opening and shutting of the door, these are items whose quality wouldn't be compromised by this placement. And, it will free up more room in your freezer.

(Photo by Alice Henneman)

 

 

  
 How Cold Should You Keep Your Refrigerator?


Refrigerator temperatures do not destroy pathogenic or spoilage microorganisms. The lower temperature does, however, slow the growth of microorganisms already in the food. Perishable food will deteriorate, even at refrigerator temperatures, due to spoilage microorganisms, enzymes and oxidation. Time and temperature are important factors in food quality.

Maintain your refrigerator between 34°F and 40°F. Use a refrigerator thermometer to help monitor the temperature inside the appliance. Put a thermometer in your freezer, too, and keep it at 0°F or below.

Here are more tips on maintaining food quality in your refrigerator and freezer...

(Photo by Alice Henneman)

  
Find Frozen Foods Faster


Purchasing some refrigerator and freezer storage bins helped me find frozen foods faster. An added benefit was I had more space in my freezer.

I found these worked best on the bottom solid shelf of my freezer vs. the open shelving above.

(Photo by Alice Henneman)

COOK IT QUICK'S GOAL


Our goal is to make you “hungry for healthy food” by offering tips and delicious, quick-to-prepare, inexpensive recipes. Preparing these recipes and using the tips will help you increase consumption of fruits and vegetables, whole grains, and low-fat dairy products. At the same time, you will reduce sodium, solid fats, and calories. Food safety tips are included.

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