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Eat to Beat Illness

Posted on by Kylee Harrison

Eat to Beat Illness

By Kristin Penner

Families gathering for the holidays and crowds gathering inside tend to spread illness this time of year.  Choosing foods to keep your immune system strong this time of year is important, so you are less likely to catch a cold or the flu or help you recover faster.

Eat a High-Quality Diet. This is likely to be the strongest weapon in your health arsenal this cold and flu season.

Drink plenty of liquids, especially water, to stay hydrated.

Foods high in antioxidants help keep the body strong against illness

Good sources are colorful plant foods, especially the following fruits, vegetables and whole grains: sorghum, berries, unsweetened cocoa powder, nuts, artichokes; pinto, red and black beans, dried fruits, lentils, plums, apples, red cabbage, cherries, pears, broccoli, asparagus, oats, sweet potatoes, beets and beet greens, avocados, oranges, peaches, popcorn, radishes, spinach, red onions, potatoes, grapefruit, red grapes and green tea.

Omega 3 fats help our immune systems. Fatty fish, walnuts, canola oil and flax seed meal are the best dietary sources of these fats.

Moderate amounts of high-quality protein (such as fish, lean poultry and meats, eggs, low-fat dairy products, and cooked dry beans) are healthful.

Mint is a natural source of menthol. A steaming cup of mint tea can temporarily help open clogged sinuses and soothe sore throats. Drinking it throughout the day may help offset the need for decongestants. Its cooling sensation may make you feel better if you’re running a fever, too.

Most herbs and spices are good sources of antioxidants,especially cloves, cinnamon, dried oregano, turmeric powder, cumin, dried parsley, dried basil, curry powder, ground ginger, black pepper, chili powder and paprika.

Garlic and ginger have anti-microbial and anti-viral properties that can help soothe your aches and sniffles and may even help you get well faster.

Befriend Friendly Bacteria. Probiotics are gut-friendly microbes that may strengthen the immune system by crowding out bad germs that make us sick. One study found that healthy adults who ate probiotic foods daily for three months shortened their bouts of the common cold by almost two days and had reduced severity of symptoms. Probiotic-rich foods include yogurt with live and active cultures, aged cheeses such as gouda and cheddar, and fermented foods such as sauerkraut, kimchi and kefir.

This time of year it is very important that we are eating to beat the illnesses that are making their rounds.

Flu- and Cold-Fighting SOUP

1 Tbls. canola cooking oil

1 clove garlic minced

¼ cup chopped red onion

½ cup chopped white potato

½ tsp. dried oregano leaves

½ cup chopped raw sweet potato

½ cup chopped broccoli florets

1 tsp. dried parsley leaves

1/8 tsp. crushed red pepper flakes

¼ tsp. black pepper OR cayenne pepper

1½ cups reduced-sodium chicken stock OR broth

1 cup chopped COOKED turkey OR chicken, w/o skin

  1. In a saucepan, heat oil over medium heat. Add onion

and garlic. Cook stirring often until onion is soft. (about

3 minutes) 2. Stir in remaining ingredients. Cover and

bring soup to a boil. 3. Reduce heat. Stirring occasionally,

boil soup gently until potatoes are tender, about 20

minutes. Serve hot. 4. Cover and refrigerate, or freeze

leftovers within two hours. (Makes two 1¼ cup servings)

 

Nutrition Facts/Serving: 260 calories, 10 g fat, 60 mg cholesterol,

420 mg sodium, 18 g carbs, 3 g fiber, 25 g protein.

Cold and Flu Season- NOT YOU!

  1. Get the Flu shot- Center for Disease control recommends everyone over the age of 6 months receive the flu shot.  The vaccination is the best way to reduce your chance of getting the flu.
  2. Participate in moderate physical activity- strive for 30 to 60 minutes a day.
  3. Sleep for 7 hours each night.
  4. Lather up well- Your best defense against the cold and flu bug is to wash your hands. Soap up long enough to sing your ABC’s twice.  If you can’t wash us an alcohol based sanitizer that contains at least 60% alcohol.
  5. Clean germ hot spots often
    1. Kitchen sponge- if you can run it through your dishwasher if not throw away every two weeks.
    2. Kitchen sink drain- harbors more than 500,000 bacteria per square inch. Twice a week, mix one tablespoon of chlorine bleach into 4 cups of water.  Use it to clean the sink and drain and then pour the rest of it down the drain to clean it.
    3. Launder hand towels and reusable grocery bags often in hot soapy water
    4. Wipe down things that are touched often even if its just you touching it.
    5. Money, vending machines, and ATM’s can give you more than your money’s worth of germs. Use hand sanitizer after handling them.
  6. Eat a High-Quality Diet. This is likely to be the strongest weapon on a health arsenal this cold and flu season.
  7. Drink plenty of liquids, especially water, to stay hydrated

The Maillard Reaction

Posted on by Kylee Harrison

The Maillard Reaction

By Nancy Honig

The flavor and texture of vegetables can be influence by how they are cut and prepared. The difference between a whole baked sweet potato and baked slices of sweet potato can be very different. When more surface area is exposed to heat, this helps develop more natural sugars and caramel flavors. Cutting vegetables to roast or sauté, can take flavor to another level because of the Maillard reaction between the proteins, sugars and heat.

So what is the science behind this and why does it make food taste better? I will try to keep the explanation as simple as possible. Browning, or the Maillard reaction, creates flavor and changes the color of food. Maillard reactions generally only begin to occur above 285°F (140°C). Until the Maillard reaction occurs meat will have less flavor.

The Maillard reaction is a chemical reaction between an amino acid and a reducing sugar, usually requiring the addition of heat. Like caramelization, it is a form of non-enzymatic browning. This reaction is the basis of the flavoring industry, since the type of amino acid determines the resulting flavor. In the process, hundreds of different flavor compounds are created. These compounds in turn break down to form yet more new flavor compounds, and so on. Each type of food has a very distinctive set of flavor compounds that are formed during the Maillard reaction. It is these same compounds that flavor scientists have used over the years to create artificial flavors. It is interesting to note that The Maillard reaction is responsible for many colors and flavors in foodstuffs: caramel made from milk and sugar; the browning of bread into toast; the color of beer, chocolate, coffee, and maple syrup; the flavor of roast meat and the color of dried or condensed milk.

The Maillard reaction should not be confused with Caramelization which occurs with sugars. Caramelization is the oxidation of sugar, a process used extensively in cooking for the resulting nutty flavor and brown color. Caramelization is a type of non-enzymatic browning reaction. As the process occurs, volatile chemicals are released producing the characteristic caramel flavor. The reaction involves the removal of water (as steam) and the breakdown of the sugar. The caramelization reaction depends on the type of sugar. Sucrose and glucose caramelize around 160C (320F) and fructose caramelizes at 110C (230F).

Caramelization of sucrose starts with the melting of the sugar at high temperatures (see below) followed by foaming (boiling). Sucrose first decomposes into glucose and fructose. This is followed by a condensation step, in which the individual sugars lose water and react with each other. Hundreds of new aromatic compounds are formed having a range of complex flavors.

One of my favorite Food Networks Stars in known for say, “Brown food taste good”! It really does make a difference when you do things such as roasting your vegetables instead of boiling them or searing your meat before putting it in the oven or slow cooker to finish. Just remember that if carmelization is allowed to proceed to far the taste of the mixture will become less sweet as the original sugar is destroyed. Eventually the flavor will turn bitter.

Here is a simple recipe for fall vegetables the show how delicious a little browning can be!

Roasted Fall Vegetables

2 pounds (about 1 medium) butternut squash, peeled, seeded, and cut into 1 ½-inch pieces

2 pounds new red potatoes (12 to 14), well-scrubbed and quartered

1-pound medium red onions (about 2 to 3), peeled and quartered

1-pound carrots (6 to 8 medium), halved lengthwise, if thick, and cut into 1 ½-inch lengths

4 to 6 garlic cloves, peeled and smashed

3 tablespoons olive oil

Coarse salt and ground pepper

Preheat oven to 450 degrees. Divide vegetables and garlic between two shallow pans (such as baking sheets) and don’t overcrowd vegetables. This allows vegetables to brown rather than steam. You can line with parchment paper, if desired, for easy cleanup. Dividing evenly, toss with oil, 2 teaspoons coarse salt, and 1/4 teaspoon pepper.  Roast until vegetables are tender and beginning to brown, 40 to 50 minutes, tossing them and rotating sheets from top to bottom halfway through. Serve hot.

Popcorn

Posted on by Kylee Harrison

Popcorn

By Kristin Penner

Summertime always has us thinking about our health and looking our best in our swimming suits.  One way we can do this is by choosing healthier snacks.  Popcorn is a very popular snack not only at the movies but in homes as well.  Here are some fun facts about popcorn and why you should choose this snack over others.

  • Archaeologist have uncovered proof that popcorn had been around long before the arrival of the Europeans in the New World.  Excavations in the bat cave of the West Central New Mexico turned up popcorn ears nearly 5,600 years old.
  • Americans consume 52 quarts per person per year.
  • Approximately 70 percent of that is purchased at retail stores in both raw and popped form and eaten at home.
  • The other 30 percent are eaten at sporting events, movie theaters, amusement parks and many more.

What Makes it pop

  • Popcorn is a type of maize, or corn, and is a member of the grass family.
  • Popcorn is a whole grain
    • The germ, endosperm, and the hull
  • Of the 4 most common types of corn sweet, dent, flint, and popcorn- only popcorn pops
  • Popcorn differs from the other types of corn in that its hull has just the right thickness to allow it to burst open
  • Each kernel of popcorn contains a small drop of water stored inside a circle of soft starch.  Popcorn needs between 13.5-14% moisture to pop.  The soft starch is surrounded by the kernels hard outer surface
  • As the kernel heats up the water begins to expand
  • Around212 degrees the water turns into steam and changes the starch inside each kernel into a super hot gelatinous goop
  • The kernel continues to heat to 347 degrees, pressure inside reaching 135 pounds per square inch before bursting the hull open
  • As it explodes, steam inside the kernel is released.  The soft starch inside the popcorn becomes inflated and spills out, cooling immediately and forming into the odd shape we know and love.
  • A kernel will swell 40-50 times its original size

Nutritional value

  • Air-popped popcorn has only 31 calories per cup; oil-popped popcorn has only 55 calories per cup.
  • When lightly buttered, popcorn contains about 133 calories per cup.
  • Popcorn is a whole grain, making it a good-for-you food.
  • Popcorn provides energy-producing complex carbohydrates
  • Popcorn contains fiber, providing roughage the body needs in the daily diet.
  • Popcorn is naturally low in fat and calories.
  • Popcorn has no artificial additives or preservatives and is sugar-free.
  • Popcorn is ideal for between meal snacking since it satisfies and doesn’t spoil the appetite.
  • 3 cups of popcorn equal one serving from the grain group.

So, when trying to choose a snack popcorn is a very good choice as it is very low in calories

 

 

 

 

Herbs

Posted on by Kylee Harrison

Herbs

By Kristin Penner

Tired of eating the same bland meals over and over?  Well one way you can change it up is to start adding herbs into the meals you cook and also in your drinks.

What are herbs?  Soft-stemmed plants where the leaves, flowers, roots or seeds are used to flavor foods or beverages.

Herbs have been around for many years.  They were originally used in food less for their flavor, and more for their digestive and preservative properties.   The anti-bacterial properties were also important in preserving food before refrigeration came along.

It is now more common to use herbs for seasoning dishes and drinks than for health benefits.

When cooking with herbs start slowly.  Each herb has its own subtle and individual flavor.  Each herb’s flavor compliments a particular companion food.  When trying to decide what herbs to add to a dish here are some pairing recommendations

  • Beef- Sage, Thyme
  • Chicken- Oregano, rosemary, sage, thyme
  • Pork- oregano
  • Corn- parsley
  • Green beans- dill, oregano, thyme
  • Potatoes- Dill, parsley, sage
  • Sumer Squash- Rosemary, sage
  • Tomatoes- Basil, dill, oregano, parsley

Fresh vs. dried- both are great ways to add flavor to your meals.  Dried herbs tend to have a deeper, spicier flavor than fresh herbs. For that reason, you can add less dry herbs than you would fresh. It is better to start with small amounts and adjust so you don’t overpower your meal with flavor.  For best results when cooking add the less delicate herbs (such as dill seed, oregano, thyme) earlier in the cooking and more delicate herbs (such as basil, chive, mint) later or just before serving.

Herbs can be a fun, inexpensive way to add a new twist to your favorite recipes or experiment with your own creations.  Herbs do not have any calories, fat, or carbohydrates but are plentiful in healthful antioxidants and pigments.

Snack in Season

Posted on by Kylee Harrison

Snack in Season

By Alma Varela

Fruit is a healthy option for snacking. According to the USDA, we need at least a cup of fruit a day. Fruit contains essential nutrients like Vitamin C, which is important in helping the body repairs itself. Vitamin C also aids in the absorption of iron. Pineapples are in season in the month of May, so take advantage of this sweet fresh fruit and make pineapple leather for on the go snacks.

Pineapple Leather

Ingredients

  • 3 cups of chopped pineapple
  • 2 tablespoons honey

Directions

  1. Preheat oven to 200 degrees
  2. Blend ingredients in blender until smooth
  3. Line a 13 in. x 18 in. baking pan with parchment paper
  4. Pour mixture and spread evenly
  5. Bake for 3 – 4 hours
  6. Let cool completely and cut into strips
  7. Store in airtight container

 

Do you eat dinner as a family?

Posted on by Kylee Harrison

Do you eat dinner as a family?

By Kristin Penner

Making meals at home is a great way to save money and spend quality time as a family.  Over the year’s family meal times have decreased.  This is mostly due to schedule conflicts.  Making time for family meals is beneficial to parents and children alike.  Children who eat meals as a family have improved food habits.  They tend to eat more fruits and vegetables and less fried food and sodas.

Meal times are also a great time to connect with your family members and see how things are going for them.  A few tips in helping make family meal times the most successful are: Turn the TV off, Fix the meals together- make it fun, let everyone have a turn in talking about their day, keep the meal pleasant, don’t make this a time of punishment, and make sure it is a priority for everyone to be at the table.

If family meals are not something your family is used to, start by making a commitment as a family of days of the week you will prepare a home cooked meal and eat together.   The results you will see will eventually lead the family to make this a consistent habit.

Oatmeal

Posted on by Kylee Harrison

Oatmeal

By Nancy Honig

January is typically full of cold days where something warm sounds tempting. It is also a month during which some of us are feeling the cost of Christmas, and looking for economical foods. Enter oatmeal! Oatmeal is a delicious whole grain food with many healthful benefits. It is rich in fiber, which helps maintain a healthy bowel, lowers cholesterol levels, and promotes heart health.

Oatmeal is most eaten for breakfast, but oats can be included in many recipes, such as breads, cookies, and even meatloaf! Although instant or quick oats are the best known types, there are many different kinds of oats you can include in your diet.  Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your body’s cholesterol, and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits.

Rolled oats are the traditional forms of oatmeal that we see in the grocery store. Rolled oats are oat groats which have been de-husked and then steamed, before being rolled into flat flakes under heavy rollers (rolled oats!) The oat flakes are toasted to remove moisture and make the oats shelf stable.  Quick-cooking oats are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly. They are rolled thinner and cooked/steamed longer before flaking and drying, so they absorb water rapidly and cook more quickly. Old-fashioned rolled oats are created after steaming oat groats and rolling them into fine flakes. They are thicker than instant and will not absorb water as quickly. I think oatmeal cookies varieties are a good way to see the difference. If you like a soft oatmeal cookie use quick cooking oats. If you like a dense, chewy oatmeal cookie use old-fashioned oats.

Steel cut oats are produced by cutting whole groats into smaller pieces. Steel cut oats are not always steamed and flaked, so they may cook a lot slower than more traditional rolled oats. However, steel cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same. The difference is twofold. Due to their density, steel-cut oats are cooked with a higher ratio of liquid than rolled oats. They yield a larger portion, meaning you can eat less and consume fewer calories. Steel cut oats take longer to digest, helping us stay full longer, and reducing the rise in blood sugar. This low glycemic index, as it is called, is helpful for those with pre-diabetes or diabetes, as is having active lifestyles.

If using steel cut oats, realize they will take much longer to cook than quick or old fashioned. You can use the stovetop, a slow cooker or a pressure cooker, it is just a matter of how long you want to take to prepare them. Be aware some recipes may suggest letting the oatmeal set in the pan overnight to soften after it has been cooked. Remember, foods with high moisture content such as cooked oatmeal can be a dangerous place for bacteria to grow when not kept below 40 degrees F or above 140 degrees F.

So, get out your oats and cook some up on the next cold winter day. Don’t forget to add them to your cookies, quick breads, as a binder for meatballs or meatloaf, and anywhere else you think they would be delicious!

Green Power

Posted on by Kylee Harrison

Green Power

By Nancy Honig

I recently signed up for a delivery service of fresh fruits and vegetables, and part of my reasoning was to make myself branch out and eat a wider variety of them. I am a big fan of fresh spinach and Romaine lettuce, and like most of you, I grew up on the typical iceberg lettuce. I enjoy a spring mix salad as well, but I don’t often choose other fresh greens to incorporate into meals. I think part of it for all of us may be not knowing what they taste like, or how best to use them. So, here is a simple primer to get both you and me more familiar with our greens.

Chinese Cabbage – There are two different kinds of vegetables that are both referred to as Chinese Cabbage. One is Bok Choy. It resembles a cross between a celery and green Swiss chard. The head consist of white celery-like stalks with deep green, veined leaves. Raw leaves have a slightly sharp tang while the stalks are not as bitter; cooking turns the leaves milder and the stalks sweeter. You can get baby bok choy that are very tender and even sweeter. Bok choy can be easily steamed or stir fried. It has a mild cabbage flavor and is a powerhouse of nutrients.  Napa cabbage is also referred to as Chinese cabbage. It looks like a paler version of tightly closed romaine lettuce. It has a more delicate taste and texture than regular cabbage. It can be eaten raw in salads, as well as cooked like regular cabbage. I have done both and really like its flavor and texture.

Kale – Also a member of the cabbage family, kale comes in many varieties and colors. When selecting, avoid limp leaves or yellowing leaves, because the flavor becomes stronger as it gets older. It is also important not to store it with any fruits that give off ethylene gas, such as apples, as it will yellow the leaves quickly. Because the center stalk is tough it should be removed before eating. Its peak season is fall and winter. Kale can be used in the same way spinach is used. Dried kale chips have become very popular in recent years.

Mustard Greens – Mustard greens or leaf mustard are a catch-all for a number of greens with a distinctive peppery taste. They are more delicate than kale but have a stronger bite. They can be any where from mild to extremely pungent in taste. Young leaves can be steamed or stir fried, while larger mature leaves need to be stewed or braised until they are tender. They are usually served as a side dish flavored with onion, garlic, ham or bacon.

Collard Greens – Another of the cabbage family member, their large smooth leaves are deep green in color and don’t form a head. Their heavy stalk is inedible and should be cut out. They are one of the milder greens and their flavor is somewhere between a cabbage and kale. They can be prepared in any manner suitable for spinach or cabbage. They tend to need a lengthy cooking time to make them soft.

Swiss Chard / Chard – These greens come from a variety of beets actually grown for its tops rather than its roots. The dark green leaves are wider and flatter than beet greens and they have a distinctive but not sharp flavor. Unlike many greens, the stalks of chard don’t need to be discarded. The leaves are similar to spinach. The stalks are often cut out and prepared like asparagus. There is a wide array of varieties that come in many colors. Chard is best in early summer and early fall.

Arugula – This salad green is often bitterish with a peppery mustard flavor. When it is very young it is only slightly bitter, but as hot weather arrives the leaves become more so. Very popular in Italian cooking, it can be added to salads, soups and sauteed vegetables dishes. It can also be used in pesto.

Kermit the frog said, “It’s not easy being green”, but it certainly can be easy to eat your greens. Now go enjoy some!

Youth Canning Class

Posted on by Kylee Harrison

Youth Canning Class

By Devin Ramsey, 4-H Agent

Do you have a garden and are interested in how you can save your produce to eat throughout the year? Or want to make your own jam and jelly? It might be fun to learn how to water bath can. Water bath canning if done safely is a great way to do all of these but if not done correctly can be dangerous.

The youth canning class is open to any youth 7-18 they do not have to be in 4-H. We will be offering two zoom informational sessions on May 4th and May 20th at 5:30pm. Attendance at one of these sessions is required in order to patriciate in the hands-on sessions. You can register for the zoom sessions here https://kstate.qualtrics.com/jfe/form/SV_6MxYuXPAjsHaLjg. After the zoom sessions those that attended will be given the registration for the hands-on sessions. Dates for hand-on sessions are May 25th at Satanta High School and July 9th at the Liberal Rec. More dates will be added as needed.

Farro

Posted on by Kylee Harrison

Farro

By Nancy Honig, FCS Agent

I am a big fan of cooking shows and learning about ingredients I may not be familiar with. I recently watched a show where they cooked farro, and although I had eaten it several time I hadn’t cooked it myself. It peaked my curiosity, making me look for information on farro and purchase some to cook.

Farro is an ancient grain that belongs to the wheat family. Originating in the Middle East it has been found in the tombs of Egyptian kings and is said to have fed the Roman Legions. Italians have dined on farro for centuries. It’s now gaining traction in the U.S. with vegetarians and families who are looking for healthy and filling whole grains. Packed with nutrients, nutty flavor, and a chewy texture, it is used in risotto-style dishes, soups, stews, casseroles, and sautés.

Not all farro is created equally, there are basically three different varieties. There is farro piccolo (einkorn), farro medio (emmer), and farro grande (spelt). Emmer is what you’ll find sold most often in the U.S. It’s a harder grain than einkorn and is often confused with spelt, which is another type of grain altogether. How farro is processed is what actually determines its flavor, and most importantly, cook time.

Whole farro retains all the grain’s nutrients; has the most nutrients per serving and has the strongest flavor. requires soaking the grains overnight and still typically takes at least 30 minutes to cook.

Semi-pearled farro, in which the part of the bran has been removed, still contains some fiber. This version is the best of both worlds with half of the grain intact and a reduced cooking time.

Pearled farro: is what you’ll find in most American grocery stores. It doesn’t have as much flavor as other varieties and has no bran at all. It has the shortest cook time.

Farro is a forgiving grain to cook with. Simply follow the directions on the package. Be especially aware if it is whole farro, that it needs to soak overnight.

Why give farro a try? It is higher in plant-based protein than rice and is quite hearty and full of nutty flavor. It also contains fiber, antioxidants, and minerals, including iron, magnesium, and zinc. Just one cup of whole grain emmer farro can provide a whopping 20% of the daily recommended fiber intake. This is similar to quinoa, but higher than a lot of other popular grains, such as brown rice, pasta and couscous. Whole grains such as farro are associated with improved health because they contain a wide range of antioxidant compounds, such as polyphenols, carotenoids, phytosterols and selenium. When combined with other plant-based foods, such as legumes, farro offers a complete protein source. This is good news for vegetarians, as well as anyone looking for plant-based, high-protein food sources.

Cooked farro is a great filler to throw into soups, stews, and casseroles since it easily absorbs flavors. It also adds a great nutty taste and a dense chewy texture to pilafs and salads. If you haven’t every tried it I encourage you to look for it the next time you are shopping and give it a try!

Chestnuts Roasting on an Open Fire

Posted on by Kylee Harrison

Chestnuts Roasting on an Open Fire

By: Nancy Honig, FCS Agent

Have any of you actually roasted chestnuts or seen it done? One reason most people have not may be due to the 1904 chestnut fungus blight. In fewer than 50 years, chestnut blight eliminated 3.5 billion of an estimated four billion trees in the United States over the next 50 years. So when chestnuts were sung about in the 1940’s, chestnuts were on their way out.

Even if you’re not roasting chestnuts, I encourage you to get in the habit of roasting various nuts before using them in your baking!  Roasting nuts deepens their flavor, making them even more nutty and complex. It also gives them a crisper texture, which is one of the reasons we add nuts to our food. Even if your recipe doesn’t call for roasting, it can be a great way to pump up the flavor of your dishes.

You can easily roast nuts in the oven or on your stove top. Roasting nuts can be a little tricky, as they can go from almost done to overdone in less than a minute.

If you are using the oven begin by spreading nuts out in an even layer on a sheet pan, and pop them in a 350° oven. Be sure to check and stir the nuts frequently while they roast. Focus on moving the nuts from the edges, which can brown sooner than the nuts in the middle.

Generally speaking, lighter, more tender nuts such as pecans, pistachios, and walnuts will take 6-8 minutes to get to a good place. Denser nuts such as almonds, hazelnuts, and macadamias, will take more like 8-10 minutes to finish toasting.  You may be tempted to turn the heat up, but don’t! If you roast them at too high a temperature you’ll have a dark outside and a raw inside, leading to an inconsistent flavor.

To toast nuts on the stove, heat a large frying pan over medium-high heat. Do NOT add any oil or cooking spray; the nuts have enough oils on their own and will not stick to the pan. Once the pan is hot, add a single layer of nuts and cook them, stirring frequently, until they are golden brown and super aromatic. Make sure to remove the nuts from the pan when they are done so they do not continue cooking from the residual heat in the pan.

Some of the positive reasons for roasting your nuts:

* Almonds: Roasting almonds gives the otherwise bland nuts a bold, rich flavor.

* Pecans: Roasting pecans brings out their nutty aroma.

* Walnuts: Roasting walnuts removes their bitterness.

* Pine nuts: Smaller nuts such as pine nuts are notorious for burning quickly. Check them more frequently, usually every 2 minutes or so.

* Chestnuts: Bitter when raw, roasted chestnuts have a delicate and slightly sweet flavor with a soft texture similar to sweet potato.

So, if you enjoy nuts in your baked goods, salads, desserts, etc. be sure and take the extra step and give them a little roast beforehand.

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Fall Pumpkins

Posted on by Lacey Noterman

By: Nancy Honig, Adult Development and Aging Extension Agent

Crooner Frank Sinatra once said, “Orange is the happiest color”. I’m not sure colors can be happy, but foods filled with orange color are some of the healthiest. The pigment of yellow, orange and red in many plants are made of carotenoids. These richly colored molecules are the sources of the yellow, orange, and red colors of many plants. Those orange colored plants contain the carotenoids with beta-carotene.

In the body, beta-carotene converts into vitamin A (retinol) which is important to vision and eye health, a strong immune system, and for healthy skin and mucous membranes. Carotenoids are fat soluble nutrients, meaning that they are more easily absorbed by the body in the presence of a fat. Chopping, puréeing, and cooking carotenoid-containing vegetables in oil generally increase the bio-availability of the carotenoids they contain. Stir frying is a great example of this.

Continue reading “Fall Pumpkins” →