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TEL: (707) 441-5081
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September 2, 2009 - In Case of a Disaster, Keep Food on Hand
Natural disasters don't usually give much warning, but by planning ahead for our families and ourselves, we can lessen the emotional trauma that these events bring to our family and community.
Research has indicated that a diet that is healthy and that is close to how your family normally eats can decrease mental stress after a traumatic incident. When considering what to store for a disaster, choose foods that your family likes. (If they didn't like canned chicken before the event, they certainly won't like it afterwards.)
Think about what you will probably have in the refrigerator and freezer. Use the items in the refrigerator first. There may be some waste from these items, as one can only eat so much mayonnaise, ketchup and mustard. Although no one likes to waste food, in a disaster everything changes and it is most important to stay safe.
If you are unsure about the safety of any food at any time, do not eat it. Use frozen foods only if they still have ice crystals or if the freezer has remained at 40 degrees or below. Covering the freezer with blankets will help to hold in the cold. Be sure not to block the air vent.
After perishable foods are eaten, then begin to use the canned or boxed nonperishable foods you have stored away. Although many dry foods can be stored for quite awhile, very few can be stored indefinitely, so rotate your supplies. Make a note to check your disaster kit at the same time you change your clocks each fall and spring. When you find foods that are getting close to expiration dates, incorporate them into meals or donate them to a local food bank.
It is recommended that you have enough food for each family member for a minimum of three days. Again, as we discussed last week in the article about drinking water, in our community where we are spread out and transportation could be limited for quite a while, having enough food for a week or even longer may be desirable. And, remember to put away food and treats for your pets.
Store non-perishable foods in a cool place, away from light and moisture. Be sure to have a can opener and a pair of scissors (for opening packages) in your kit. Also include disposable plates, cups and utensils as well as a garbage bag for trash.
When purchasing nonperishable foods, consider how you will store them once they've been opened, especially with no refrigeration. If you can't store it safely, consider individually packaged portions for some items. Next time we'll talk about some good food choices for you to stow away.
Meanwhile, don't forget to take care of yourself now. Eating well will help to ensure good health so that you can face whatever comes your way.
Plan to attend the third annual Taste of Place Garden Soiree at Redwood Roots Farm in Bayside on Sept. 13. It is sponsored by the Community Alliance with Family Farmers, and advance tickets can be purchased at a variety of places. For more information, contact the CAFF office at 444-3255. Tickets are limited, and they will sell out, so get them now.
Meanwhile, enjoy the summer bounty with this fresh and colorful recipe:
Tasty Toss-up Vegetable Stir-fry
(adapted from Nutrition in the Kitchen, Children's Hospital of Philadelphia)
2 teaspoons vegetable oil
1 medium eggplant, cut into small pieces
1 large onion, cut into 1 inch pieces
2 garlic cloves, minced
3 cups small broccoli florets
4 medium carrots cut diagonally into thin slices
1 red bell pepper, cut into strips
3 tablespoons low-sodium soy sauce
Cooking spray
- Spray pan with cooking spray and add oil.
- Over medium heat, cook eggplant, onion and garlic. Sauté 10 minutes, stirring frequently.
- Add broccoli, carrots, red pepper and soy sauce. Cook, stirring frequently, about 10 more minutes.
- Serve over brown rice.
September 9, 2009 - Foods to Keep on Hand for Disasters
(Editor's note: This is the third column in a three-part series about disaster preparedness. For the entire series, visit
http://www.tsblogs.com/jensden and click on “Disaster Preparedness.”)
The last few weeks, we've been talking about how to prepare for having enough water and food in the event of a disaster. After safely using what you can out of your refrigerator and freezer, start using the nonperishable foods that you've put away. This includes canned, dried and packaged foods.
In planning what to have on hand, think of what you would need for a camping trip that would last a week or more. Keep the menu simple, and choose foods that your family usually eats and can be eaten with very little preparation. To help conserve your water, look for packaged foods with lower amounts of sodium and sugar. When foods are very salty or sweet, we frequently want to drink more water. Drinks with caffeine can also move more water through the body, so either limit that type of drink or store away more water. Shelf-stable or powdered milk and 100 percent fruit or vegetable juice can help to supplement fluids.
Pasta, crackers and quick-cooking brown rice are good grain choices. Instant hot cereal and cold cereals store well. Individual portions help prevent spoilage and staleness that might come when using a larger box. Pancake mixes that require only water will help provide some variety. Be sure to have something to store the pancake mix in after you open it. Bread can be stored ahead in the freezer. Don't forget to choose whole grain products whenever possible.
Canned beans, meat, fish and poultry, as well as peanut butter, provide good protein. Dehydrated refried beans and hummus are also available and make great dips for crackers and spreads for bread. Low-salt soups and stews can contribute a variety of nutrients. Dried beans and peas are also good, but will require extra cooking. If you have no power and are cooking with a propane stove or other fuel source, keep this in mind.
Choose canned vegetables such as green beans, corn, peas, beets and carrots. Good fruit choices include pears, peaches, mandarin oranges, pineapple and applesauce. All of these have good nutritional value and keep well. Draining and lightly rinsing canned vegetables can help reduce salt. Dehydrated mashed potatoes in individual packages can help round out a meal.
Remember to include preferred seasonings and staples such as salt and vegetable oil. Include healthy snacks like dried fruit, trail mix and granola bars. (Be sure to have a few special treats packed away, too.)
Choose plastic containers designed for storage, as glass containers could break during an earthquake. Be sure to plan for anyone with special needs such as diabetes or food allergies.
If cooking is part of your plan, keep a supply of fuel stored separately from your food supply. Grills and camp stoves should only be used outdoors, so that there is enough ventilation.
If you have utensils and cookware that will need to be washed, have dish soap, a dish pan, a sponge and extra water stored away as well.
It can be rather overwhelming when times are tough to think of packing away enough food for an emergency. Divide up your purchases and buy a few items when you do your regular shopping. Do an Internet search and enter “family disaster supply calendar.” These resources will help you break your needs down into amounts that can fit on your shopping list and budget. They'll also remind you of other items you may need.
In the meantime, here is a great recipe for everyone -- even kids can get into the layering. Experiment with your own fruit and yogurt ideas.
Power Plus Parfait
(from The California Children's “5 A Day” Campaign)
2 cups fresh, frozen or canned* sliced peaches
2 cups lowfat vanilla yogurt
1 1/2 cups fresh, frozen or canned* berries
1/4 cup lowfat granola cereal
*(Canned fruit packed in 100 percent fruit juice, drained.)
- Chop 1 1/2 cups of sliced peaches. Set aside the other 1/2 cup of sliced peaches for the top of the parfait.
- Prepare the parfait in 4 tall classes. Layer into each glass: 1/4 cup yogurt, 1/3 cup chopped peaches, another 1/4 cup yogurt, then 1/4 cup berries.
- Sprinkle each parfait with a tablespoon of cereal. Top with remaining fruit.
September 16, 2009 - Start the Day with a Good Breakfast
Everyone's back at school, so it's a good time to share new ideas for healthy breakfasts. No matter what meal we're talking about, many people seem to be very interested in knowing how to get it done quickly. We are constantly reminded of how busy our lives have become, and sadly, we are taking less and less time to enjoy mealtime together for communication and enjoying each other's company. Hopefully the “slow food movement” will help change that attitude. (More about the slow food movement another time.)
To be effective throughout the day, breakfast is still considered our most important meal. After a night's fast, the body needs food for energy to run at the right speed -- and in the right direction. Numerous studies have shown the importance of eating something in the morning before school or work, so that the brain has fuel to begin critical thinking. Students who eat breakfast do better with lessons and with testing. That's reason enough to incorporate some type of breakfast into everyday activities.
Just about anything that adds calories and nutrients for our bodies can suffice as breakfast, but it's especially important to include a good protein source. A smoothie, consisting of nonfat plain or flavored yogurt blenderized with fruit juice and fresh, canned or frozen fruit can be a delicious way to start the day (include silken tofu for added protein). Flavor combinations are limited only by your imagination, and trying different combinations can be fun for everyone in the family. They're easy to make and could be done by a child.
Cereals can also provide a good start to the day. Choose whole grains with at least 5 grams of fiber per serving, and less than 6 grams of sugars. That limits your choices, but they will be more satisfying and add positive nutrition to your day. Add a few nuts for added protein, and some fresh, canned, frozen or dried fruit for more fiber, flavor and sweetness.
Many people enjoy non-sweet foods for their first meal of the day. Planned leftovers or a quick vegetable and tofu scramble make excellent breakfast choices, and you can add vegetables that you like or that you have available in your refrigerator.
Quick breads are another delicious option for a speedy breakfast. “Quick breads” are breads made with baking powder rather than yeast. Muffins, scones, biscuits and many fruit breads fall into this category. They're fast to make because there is no “rising time” for the dough. They're also easy to make low in fat, and can be made ahead and frozen in serving portions, if desired.
In most quick breads, for each cup of dry ingredients used (such as flour and other grains), you only need 1 to 2 tablespoons of fat (preferably oil). If you have a favorite quick bread recipe that calls for more fat than suggested, decrease it by small increments each time you make the recipe.
Lower fat baked goods can go stale quickly, so wrap them adequately in plastic wrap or a plastic bag after baking and cooling. Quick bread quality is best when it is fresh, but it can be wrapped in plastic and frozen for up to a month.
To reheat, wrap a frozen loaf of quick bread in aluminum foil and bake in a preheated 375 F oven for approximately 30 minutes.
The following recipe makes 12 scones. This is the perfect time of the year to find fresh pears at a very reasonable price.
Maple Nut and Pear Scones
(adapted from The Eating Well Diabetes Cookbook)
1 cup whole wheat pastry flour
1 cup all-purpose flour
1 cup old-fashioned rolled oats
1/4 cup plus 1 1/2 teaspoons sugar, divided
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon cinnamon
4 tablespoons chilled reduced-fat cream cheese (Neufschatel), cut into small pieces
2 tablespoons chilled butter, cut into small pieces
1/4 cup canola oil
1 cup diced, peeled pear (1 large)
1/2 cup finely chopped nuts, divided
3/4 cup low-fat buttermilk
1 teaspoon maple or vanilla extract
1 egg lightly beaten with 1 tablespoon water (for glaze)
- Preheat oven to 400 F. Lightly coat a large baking sheet with vegetable cooking spray (or line with parchment paper).
- Combine whole wheat and all-purpose flours, oats, 1/4 cup sugar, baking powder, baking soda, salt and cinnamon in a large bowl; whisk to blend. Using a pastry blender, a fork, or two knives, cut or rub the cream cheese and butter into the dry ingredients.
- Add oil and toss with a fork to coat. Add pear and 1/4 cup nuts and toss to coat.
- With a fork, mix buttermilk and maple or vanilla extract in a measuring cup; add just enough to the dry ingredients to clump dough together. (It will be sticky.)
- Turn dough onto a lightly floured surface and knead several times; do not over mix. Divide the dough in half and pat each half into a 7 1/2-inch circle. Cut each circle into 6 wedges and transfer each wedge to the prepared baking sheet. Brush the tops with the combined egg/water mixture and sprinkle with the remaining 1/4 cup chopped nuts, pressing lightly. Sprinkle with remaining 1 1/2 teaspoons sugar.
- Bake scones until golden and firm to the touch, 20-30 minutes. Cool slightly before serving.
Makes 12 servings, with 233 calories per scone; 12 g fat, 9 mg cholesterol, 3 g saturated fat, 201 mg sodium, 3 g fiber, 27 g carbohydrate, 5 g protein.
September 23, 2009 - Pack a Healthy Lunch for School
Last week I emphasized the importance of breakfast for everyone. I also have a bit to say about lunch. Predictably, healthy lunches are encouraged for both adults and children, and should include foods that are lower in saturated fats, higher in fiber and full of nutrients that will help brains function at their best (in school or at work) for the second half of the day. Today, I want to focus on lunches for school-age children.
One way to make sure your child gets a healthy lunch is to purchase a complete meal at school, and when you do, be sure to encourage students to buy the full school meal instead of “a la carte” selections. Studies have shown that students purchasing full meals are better nourished. School meals are available free or for very little cost to many students. Parents can check with their school administration office to find out if their child qualifies. It's easy, and it helps children feel healthy and succeed in school.
All school districts have developed wellness policies, and at least one piece of these policies focuses on improving school meals. This year, school districts should be well into implementing their wellness policies. Some schools are working hard to make appetizing, well-balanced meals, and some districts are trying new, innovative menus that hold a lot of promise. Check out what's happening in your school.
Meal programs succeed when they are supported by families in each district. If you want healthy meals for your student(s), it's important to be active in supporting any healthy changes.
Some parents and children choose to take a lunch from home. Almost as important as what you put in the lunch sack is how you pack it. Careful packing ensures that the food is free of harmful bacteria and is safe to eat. For safety, keep in mind that any food needing refrigerator storage at home needs to be kept cold until it is eaten. Conversely, hot foods need to be kept hot. Some people think that because of our cool Humboldt County climate, there is no need to be concerned about the temperature of lunch foods, and that is dangerously wrong.
Here are some simple rules to follow when you prepare lunches:
- Keep your hands clean, as well as counters where lunches are prepared.
- Keep the lunch box or thermo-bag and thermos clean -- wash frequently with hot soapy water.
- Use only clean plastic wrap and bags. Re-using bags without thorough washing could cause bacterial growth and illness.
- Find a way to keep cold foods cold. That may mean investing in a small ice pack, freezing a juice or yogurt the night before and putting it in the lunch frozen, or using thermo-lunch bags or boxes. Sandwiches can also be frozen the night before. (Mayonnaise should be omitted or added in the morning.) By lunchtime they will be thawed and refreshingly cold. For salads, consider purchasing a good thermos and pre-cool it before packing.
- Hot foods can be kept hot by using a wide-mouthed thermos that is preheated with boiling water. The easiest hot foods to use for lunches are leftover soups, chili, some casseroles or stews. If a particular food was enjoyed for dinner, it will probably be a hit at lunchtime, too. Just make sure you get it really hot before packing it in a preheated thermos.
There's still time to participate in Local Food Month events. On Saturday, there will be an opportunity to taste many different kinds of farm-fresh local produce at the “Arcata Farmers Market Seasonal Tasting” event from 10 a.m. to noon on the Arcata Plaza. (See related story below.)
The following simple recipe can work well as a tasty lunch for adults or children. You can get more ideas for making healthy lunches at the following Web site --
http://www.aicr.org.
Cheesy Pasta Salad with Chopped Vegetables
(adapted from www.aicr.org)
2 cups dry whole-wheat pasta (any shape)
2 cups sliced carrots, raw or frozen
2 cups broccoli florets, fresh or frozen
2 tablespoons extra virgin olive oil, divided
1 cup grape or cherry tomatoes, halved
Salt and freshly ground black pepper, to taste
2 tablespoons grated Parmesan or Romano cheese
2 tablespoons minced fresh parsley (or 1 tablespoon dried)
- In a large pot of boiling water, cook pasta according to package directions. If carrots and broccoli are raw, add to pasta water two minutes before pasta is done. (If you are using frozen vegetables, simply put them in the colander before you drain the cooked pasta. The hot water will bring them to room temperature.) When pasta is done, drain with carrots and broccoli and set aside.
- In a large skillet, heat 1 tablespoon olive oil over medium heat. Stir in cooked pasta, carrots, broccoli, an additional tablespoon of oil and halved tomatoes. Sauté for 2 minutes. Season with salt and pepper. Stir in Parmesan or Romano cheese and parsley.
- Chill overnight and package for lunches at school or work.
Makes 4 servings, with 300 calories per serving, 9 g total fat (1.5 g saturated fat), 95 mg sodium, 8 g fiber, 48 g carbohydrate,10 g protein.
September 30, 2009 - Preserve Fresh Tomatoes
One of the most popular fresh vegetables (scientifically, it's actually a fruit) at this time of the year is the tomato, and right now there is a wonderful, wide variety of beautiful, delicious locally grown tomatoes available at the farmers markets and local grocery stores. You can't beat the flavor of tomatoes when they are in season and grown either in your backyard or in a local farmer's garden.
If processed tomato products such as tomato juice and sauce are included, the versatile tomato is the third most popular vegetable in the United States. We delight in combining them with a variety of other foods -- vegetables, meats, fish, poultry, pasta or rice. For some of us at this time of the year, they may provide a large proportion of our vitamin C, and some vitamin A.
Tomatoes also contain lycopene, a protective carotenoid that makes tomatoes red and reduces our risk of some cancers, including prostate, lung and colon. We can access more lycopene from cooked tomato products than from raw tomatoes. Cooking concentrates the tomato products, and additional lycopene is released when the heat from cooking breaks down tomato cell walls.
A while ago, we shared information about purchasing and storing tomatoes. Now I'd like to give you some ideas for preserving them, so they can be enjoyed during the rest of the year.
The most common ways to preserve tomatoes include freezing, canning, saucing and drying. Any of the methods are easy to do, but some require more time, more ingredients and/or specialized equipment.
There are advantages to preserving your own tomatoes, especially if you have access to an inexpensive supply at the peak of the season. Before you decide to preserve them, make sure you have adequate storage space. You can get information on canning, drying or freezing tomatoes and other fruits and vegetables on the Internet at the National Center for Home Food Preservation: www.uga.edu/ nchfp or www.homecanning. com. You can also contact the local office of the University of California Cooperative Extension Service at 445-7351.
If you have freezer space, the quickest, easiest and least complicated way to preserve tomatoes is freezing. All you have to do is wash the tomatoes, cut out the stem end, put them in a plastic freezer bag and freeze. It can't get much simpler than that!
When defrosted, these tomatoes can be used the same way you would use canned tomatoes (they don't work well in a fresh salad). If a recipe calls for peeled tomatoes, just remove the required number from the freezer, place in a bowl and cover with hot water for 3-5 minutes. After that, the tomato skins are easily removed. They are then ready to slice or chop and add to your “creative masterpiece.”
If a recipe calls for two cups, or one 15 1/2 ounce can of tomatoes, you can substitute 6-8 small frozen tomatoes. It isn't critical that you use the exact amount specified, but you want to be close.
Here's an easy recipe with great fresh flavors:
Fettucine with Spicy Spinach and Tomatoes
(adapted from More Healthy Homestyle Cooking)
10 tomatoes, chopped (could be frozen, defrosted tomatoes)
1 tablespoon balsamic vinegar
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried
1/2 teaspoon salt
2 leeks, finely chopped
6 garlic cloves, chopped
1/2 teaspoon crushed red pepper flakes
6 ounces fresh spinach, chopped (or 1 box frozen chopped spinach, defrosted)
12 ounces whole wheat fettuccine
1/4 cup grated Parmesan cheese
31/2 ounces goat cheese, sliced into 6 pieces
- In a large bowl, combine the tomatoes, vinegar, rosemary and salt. Set aside at room temperature for at least 15 minutes so that the tomatoes can release their juices.
- Coat a large, nonstick skillet with nonstick vege-table cooking spray and warm over medium-high heat. Add leeks, garlic and red pepper flakes and cook, stirring, for 5 minutes or until tender. Add tomato mixture and cook for 5 minutes, or until the tomatoes are softened. Stir in the spinach, cover and cook for 2 minutes, or until the spinach is wilted and warm. Reduce the heat to low, stir, cover and simmer for 10-15 minutes, or until the flavors are blended.
- Cook the fettuccine according to the package directions. Transfer to a large bowl. Add the spinach mixture and Parmesan. Toss gently and serve. Crumble one slice of goat cheese over each serving.
Makes 6 servings, with 276 calories per serving, 8 g fat, 5 g saturated fat, 44 mg cholesterol, 409 mg sodium, 8 g fiber, 40 g carbohydrates, 14 g protein.
