Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

Nebraska Extension in Lancaster County444 Cherrycreek Road, Suite A, Lincoln, NE 68528

402-441-7180http://food.unl.edu • ahenneman1@unl.edu

Alice HennemanMS, RDN, Extension Educator

Copyright ©2017

Makeover YourLeftovers

Old Fashioned Bread Pudding Roasted Vegetable PastaIt’s the Berries Yogurt Smoothie

Clean the Fridge Chopped SaladSandwiches Made With Odds & Ends of Cheese Turkey Salsa Soup

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About 90 billion pounds of ediblefood goes uneaten each year inthe United States, an amountequal to 123x the weight of theEmpire State Building. This costsconsumers $370 per person eachyear:

Grains: $22 Fruits: $45 Protein Foods*: $140 Vegetables: $66 Dairy: $60 Added Fat &Sugar**: $37

You can reduce wasted food inyour home with simple shopping,storage and cooking practices.Also, you can give food toorganizations that accept fooddonations to feed others.Recycling or composting food isanother option.

Reducing food waste does morethan save money. It improvesaccess to food and helps protectour natural resources. Resourcesused to produce uneaten foodinclude: 30% of fertilizer, 31% ofcropland, 25% of total fresh waterconsumption and 2% of totalenergy consumption.

The Environmental ProtectionAgency estimates food wastes atalmost 14% of the total municipalsolid wastes in the United States in2010, with less than 3% recoveredand recycled. Food in landfillsdecomposes to produce methane,a potent greenhouse gas.

*Protein foods includes meat, poultry,

fish, eggs and nuts.

**Added fat & sugar refers to fat and

sugar used in the production of foods

in the other groups.

Food tossed is money lost. One way to add new life to still edible foods is tore-purpose leftovers and reuse or “recycle” them in new ways and newrecipes. This booklet will get you started with simple tips and recipes. You’ll

find “recycled” can taste just as good — maybe even better—than the originalrecipe.

Quick Tricks

Grains.……………………………………………………………………………..2 Fruits.………………………………………………………………………………2Protein Foods.…………………………………………………………………….2Vegetables.………………………………………………………………….…….2Dairy………………………………………………………………….…………….3Combinations of Foods…………………...…….………………………………..3 Other…………………………………………………...…………………………..3

Recipes

Old Fashioned Bread Pudding…………………………………………….…….4Roasted Root Vegetables………………………………………………….…….5Homemade Whole Grain Croutons………………………………………….….6Roasted Vegetable Pasta…………………………………………………….….7Clean the Fridge Chopped Salad…………………………………………….…8Tasty Microwave Potato Chunks………………………………………………..9Toasty Potato Chunks……………………………………………………………9Mashed Cauliflower…………………………………………………..………….10 Roasted Cauliflower……………………………………….................………...10 Fantastic French Toast………………………………………………………….11Bread Crumb Casserole Topping……………………………………………...12It’s the Berries Yogurt Smoothie…………………………………………….....13Turkey Mashed Potato Soup………………………………………………...…14Turkey Salsa Soup…………………………………………...………………....14Fiesta Rice Skillet....................………………………………………………....15

Kitchen Helpers

Reducing the Size of Recipes………………………………………………….16

Ingredient Substitutions………………………………………………………...17

How to Store & Prepare Fruits and Vegetables to Prevent Food Waste....20

Is This Food Still Safe to Eat?....………………………………………………22Refrigerator and Freezer Storage Chart...............…………………………...24

MAKEOVER YOUR LEFTOVERS

TABLE OF CONTENTS

How to Freeze Milk and Cheese..........................…………………………....25

1

View a related "Makeover Your Leftovers slide show and/or download a FREE PowerPoint at http://bit.ly/makeover-leftovers (Image courtesy of USDA)

(Unless noted otherwise, all photos in this handout are by Alice Henneman)

QUICK TRICKS**Indicates tips for which a recipe is included in the recipe section.

1.

2.

3.

4. Freeze lemon or lime juice in ice cube trays. Transfer to freezer bags. Pop into water for flavored water. NOTE: It’s easier to remove frozen food from silicone ice cube trays and muffin pans than plastic trays or metal pans as silicon is more flexible.

5. Roll citrus fruits with your hand on a hard surface before juicing to get more juice from them.

6. Refrigerate ripebananas tomake them lasta few dayslonger. Theymay be brownon outside, butstill a goodcolor on theinside.

7. Freeze lemonslices in waterin cupcakepans for large, flavored ice cubes.

8. Freeze washed, peeled, bite-size pieces of fruit forsmoothies. Place on baking sheet with sides andcover with plastic wrap. Transfer frozen pieces tofreezer bags. Toss into smoothies.*

9. Use leftovermeat in flavorfulfoods such asbarbecued meatdishes, chili andtacos to maskany flavor of“warmed over

meat.” Plus,being coveredby a sauce orliquid helpsprevent further flavor changes in the meat.

10. Freeze chopped mature onions by adding directly toa freezer bag. Lay flat to freeze. To separate the onions

b before use, give bag a slight "whap" on kitchen counter.11. Freeze extra

bell peppers inshapes neededfor recipes.Freeze for a fewhours on abaking sheetwith sides untilhard. Transfer toa freezer bag.

12. Purée extra vegetables in a blender or foodprocessor and heat with pasta sauce. Possiblevegetables include carrots, butternut squash, redbell peppers and zucchini.

13. Freeze extratomato paste intablespoon-sizeportions in anice cube tray.Transfer to afreezer bag.Adding atablespoon ortwo of tomatopaste to soups,

GRAINS

FRUITS

PROTEIN FOODS

VEGETABLES

Freezing bell peppers

Inside of a ripe banana that

was refrigerated

Use older bread to make croutons,* bread crumbs,* bread pudding,* stratas and French toast. Use leftoverrice in stir-fried Strata is a tasty use rice, pudding and for older bread rice bowls.Heat leftover pasta in a pan over medium heat with some olive oil. Sprinkle with Parmesan cheese. Add a little extra pizazz by topping the pasta with fresh herbs..

Removing the seeds from a

cucumber with a melon baller

Use leftover meat in chili

2

casseroles and pasta sauce enhances the flavor ofthese foods with its concentrated, almost meatytaste.

14. Easily remove just the membrane part from peppersand the seeds from cucumbers and zucchini byusing a melon baller or measuring spoon whenpreparing these foods to eat alone or use inrecipes.

15. Freezechopped freshherbs in oliveoil for a quick,deliciousaddition tosauces andpastas.

16. To reviveleftoverFrench fries, heat a small amount of oil in a heavyskillet over medium heat. Spread fries in a singlelayer, leaving plenty of space around the fries.Otherwise, they’ll steam instead of sauté. Turn untilall sides are evenly heated and crisp. Place on apaper towel to drain any extra fat.

17. Sauté chopped cabbage and onion (about 1/2 headcabbage and 1/2 onion) in olive or canola oil in askillet over medium heat until tender. Season asdesired with salt and pepper.

…..

18. Freeze Parmesan rinds and add (frozen) to a soupor stew for extra flavor.

19. Use up extraodds and endsof cheese byshredding themwith a grater orin a foodprocessor. Mixin your choice ofingredients, cutor chopped into small pieces (i.e. olives,pickles, pimientos, chives, walnuts, peppers, etc.).Add enough mayonnaise (regular or low-fat) to bindthe ingredients together. Spread on your favoritebread.

20. Use vanilla and fruit flavored yogurts as a dressingfor fruit salads.

24. Test baking powder for freshness by mixing1 teaspoon baking powder with 1/3 cup hot water. Ifit foams vigorously, it still has rising power. To testbaking soda: Place 1-1/2 teaspoons in a smallbowl. Add 1 tablespoon vinegar. If it fizzes, then itwill still help leaven a food. If it doesn’t fizz, use it as

an odor catcher in the refrigerator.25. Fix lumpy gravy by pouring it through a sieve or

strainer.26. Coat measuring

cups withnonstickcooking spraybeforemeasuringstickyingredients likehoney andsyrups.

27. Add oil,vinegar, herbs and spices to an almost-empty mayo,jam or jelly jar. Shake and use for a quick saladdressing. Use about 1 part vinegar to 3 parts oil.

28. Fix lumpy frosting by adding something lumpy to it,such as chopped nuts or coconut.

DAIRY

COMBINATIONS OF FOODS

OTHER

21. Make a chopped salad with small amounts of extrafruits, vegetables, nuts, cooked eggs, etc.*

22. Combineleftover pastawith foodssuch as boiledegg wedgesor slices, bite-size chunks ofcheese,chopped freshvegetables,Pasta salad

cooked drybeans. Mix with your favorite vinaigrette-typedressing. Refrigerate about an hour before servingto let the flavors blend.

23. Create a colorful parfait by layering cookiecrumbles, then pudding follow by fruit - such asberries - in parfait or wine glasses. Alternate asdesired. Serve soon after preparation to preventcrumbles from becoming soggy.

Sandwiches made with

odds & ends of cheese

Freezing herbs in olive oil

Coat measuring cups with nonstick spray

before measuring sticky ingredients

3

Servings: 6 1/2-cup servings

A serving of "Old Fashioned Bread Pudding" is a delicious way to add whole grain breads to your meals and to use up bread that is beginning to dry out. Spreading each slice of bread with margarine or butter and sprinkling it with cinnamon before cutting it into cubes makes every bite especially tasty!

DIRECTIONS

1. Preheat oven to 350 degrees F.2. Spread one side of bread with margarine or butter. Sprinkle with

cinnamon.3. Cut bread into 1-inch cubes.4. In a medium-sized bowl, combine bread cubes, sugar and raisins.5. In another bowl, blend eggs, milk, salt and vanilla. Pour liquid over bread

mixture; lightly mix.6. Transfer mixture to a casserole dish coated with oil or sprayed with a

nonstick spray.7. Bake uncovered for 50 to 60 minutes or until the center of the pudding

reaches 160 degrees F when measured with a food thermometer. At thistemperature, a metal knife inserted near the center comes out clean.

8. Serve warm or cold. Do not let bread pudding set at room temperatureover 2 hours’ TOTAL time. Eat within 3 to 4 days.

Source: Adapted from Montana Extension Nutrition Education Program, Website

Recipes, Montana State University Extension Service

ALICE’S TIPS

Avoid overcooking eggs in custard-type dishes—such as this recipe—ANDassure safety by using a food thermometer. Overcooking may cause curdledor weeping custard.To determine doneness in egg dishes such as bread or rice pudding, quiche,casseroles, strata’s, etc. the center of the mixture should reach 160 degrees Fwhen measured with a food thermometer. At this temperature, the very centerof a custard-type dish may still be slightly liquid; however, the heat retained inthe mixture will cause it to continue cooking and to set after removal from theoven. You may need to insert the thermometer at an angle to assure enoughof thermometer reaches sufficiently into the food to measure the temperature.A custard pie is done when the liquid area in the center is smaller than aquarter. Therefore, you may see the recommendation to insert a metal knifenear the center of custard-type dishes to check if it comes out clean.

INGREDIENTS

5 slices whole wheat bread• 2 tablespoons margarine orb butter• 1/4 teaspoon cinnamon• 1/3 cup sugar, white or brown• 1/2 cup raisins• 3 eggs• 2 cups nonfat liquid milk• 1/4 teaspoon salt

• 1 teaspoon vanilla extract

NOTES

OLD FASHIONED BREAD PUDDING

RECIPESAccording to the U.S. Department of Agriculture, part of a healthy diet is limiting the amounts of added sugars, saturated fats and sodium we consume. The following recipes have been chosen to help promote or give substitutions that support these recommendations and at the same time provide important nutrients and taste good. While saturated fat is kept at a minimum, to further reduce saturated fat in a recipe calling for a solid fat, substitute a soft (tub or squeeze) margarine.

4

Servings: 4 servings

Roasting root vegetables adds a delightful sweet taste and is a delicious wayto use up those last few vegetables lingering in your refrigerator or on yourcounter top. Cut vegetables into chunks similar in size so they will finishroasting at the same time.

DIRECTIONS

1. Preheat oven to 350 degrees F.2. Cut vegetables into large chunks.3. Place in a medium bowl and pour oil over top. Add seasonings and mix

well.4. Spread an even layer on a baking sheet.5. Bake for 1 hour or until tender. Check a few vegetables to see if they are

tender.Source: Adapted from USDA “What’s Cooking? USDA Mixing Bowl” at

http://bit.ly/2dt9cYn and by Montana Extension Nutrition Education Program Website Recipes, Montana State University Extension Service.

ALICE’S TIPS

1. Depending on the size of your vegetables, you may be able to use slightlyless oil. You might add one tablespoon of oil at a time until the vegetablesare coated.

2. I sprinkled a mixture of 1/4 teaspoon of dried thyme, 1/4 teaspoon driedrosemary and 1/8 teaspoon black pepper on the vegetables. Anotherpossibility would be to substitute 1/2 teaspoon Italian seasoning for thethyme and rosemary.

3. Start checking the vegetables for tenderness at about 45 minutes. I cutmine into about 1-inch chunks and they baked in 50 minutes in my oven.

INGREDIENTS

4 medium-sized rootvegetables (choose a varietyfrom potatoes, rutabagas,turnips, parsnips, beets, sweetpotatoes)

2 chopped carrots 1 medium chopped onion 1/4 cup vegetable oil Seasoning(s) of your choice

NOTES

ROASTED ROOT VEGETABLES5

Servings: Allow the equivalent of about 1/2 to 1 slice of bread/person

Making your own croutons is a tasty way to use bread that has dried outslightly. You’ll save money, too! Homemade croutons also are a terrific treat

for enjoying those last few slices of bread from the Farmers’ Market.

Making croutons from scratch is so easy and lets you control the type ofseasonings and amount of sodium. You may decide to switch to alwaysmaking your own croutons. Enjoy this recipe for either plain croutons orcroutons made with Italian seasoning.

Add homemade croutons to salads and soups just before serving. Toss themon top of casseroles for added crunch.

DIRECTIONS

1. Preheat oven to 350 degrees F.2. Lightly brush top side of bread with olive oil. If desired, sprinkle with Italian

seasoning after bread is coated with oil. Cut into about 1/2 to 3/4-inchcubes. Leave the crust on — it adds to their wholesome, made-at-homeappearance!

Alternative method:

a. First, cut bread into 3/4-inch cubes leaving the crusts on. Transfer to a

bowl that allows enough room to stir the croutons.

b. Drizzle on a little olive oil — about 1 to 2 teaspoons per slice of bread,

stirring to distribute while you add the olive oil. A “spoonula” or spoon

spatula works especially well to help scrape any olive oil from the side

of the bowl and mix it throughout the croutons.

c. Next, if desired, sprinkle with Italian seasoning, while stirring the

croutons to distribute the seasoning among the crouton surfaces.

3. Spread bread cubes in a single layer on an ungreased baking sheet. Bakeon the middle shelf of the oven for 10 to 15 minutes or until lightly brownedand crisp. You don’t have to turn croutons while they’re baking.

4. Place pan on a cooling rack to cool croutons.5. Enjoy! These croutons taste best if eaten the same day they're made; you

can store at room temperature in an airtight container for a couple of days.

Source: Recipe developed by Alice Henneman, MS, RDN

ALICE’S NOTES

1. If desired, use low sodium bread; check with your grocery store or localhealth food stores for availability in your area.

2. Experiment with additional seasonings — for example, lightly sprinklecroutons with garlic powder or dried herbs such as oregano or thyme.

INGREDIENTS

Whole grain bread (1/2 to 1slice/person, depending on sizeof salad)

Olive oil Italian seasoning (optional)

NOTES

HOMEMADE WHOLE GRAIN CROUTONS6

Servings: 4 side dishes or 2 large main dish servings

Roasting adds an extra layer of flavor to vegetables. Try this recipe if you have some of these vegetables in your kitchen you need to use up: Cherry tomatoes, bell peppers (any color), zucchini, eggplant or asparagus.

Exact amounts aren’t needed in this recipe. Just keep the amount of vegetables roasted at one time to an amount that can be spread in a single, even layer on a pan in the oven.

DIRECTIONS

1. Preheat oven to 375 degrees F.2. Mix together cherry tomatoes, bell pepper slices, zucchini and extra virgin

olive oil in a large roasting pan, a 9 x 13-inch baking pan or a baking sheetwith sides. Spread the vegetables spread in a single, even layer on thepan. Use a larger pan or a couple of pans, if necessary, to preventstacking the vegetables.

3. Sprinkle the Italian seasoning over the vegetables.4. Roast for 25 to 35 minutes, or until the tomatoes and zucchini are

softened and the pepper has started to brown.5. Meanwhile, cook the pasta according package directions. Drain, reserving

about 1/2 cup of the pasta water.6. Combine the roasted vegetables with the pasta in a large mixing bowl.

Season to taste with salt and pepper. if the pasta requires additionalmoistening, add reserved cooking liquid by tablespoonful’s until you’ve

added enough liquid to moisten sufficiently. Transfer to a serving dish.Serve and pass the grated Parmesan, if desired.

Source: Recipe developed by Alice Henneman, MS, RDN

ALICE’S TIPS

1. If you decide to use the recipe for 2 main dish servings, include thecheese to add some protein to the meal. Or, you might quickly heat someprecooked shrimp per package directions and add to the pasta dish.

2. Vegetables you might substitute for those listed in this recipe include: A bunch of asparagus, cut into 2-inch pieces An eggplant cut into 3/4-inch pieces

INGREDIENTS

2 to 4 cups cherry tomatoes,left whole with skins

One large bell pepper (anycolor), cut into 1-inch pieces

1 to 2 medium zucchinis, cutinto 1/4-inch slices

3 tablespoons extra virgin oliveoil

1 teaspoon Italian seasoning 8 ounces uncooked pasta

(preferably whole grain), suchas rotini, farfalle (bow tieshaped) or medium-sized shellpasta

Salt and pepper (preferablyfresh ground pepper) to taste

Grated Parmesan cheese,preferably freshly grated(optional)

NOTES

ROASTED VEGETABLE PASTA7

Servings: Varies on how much fridge cleaning you do in making this salad!

A chopped salad is known for containing small pieces of fresh produce, usually vegetables. You’re limited only by your imagination. Possibilities include onions, bell peppers, carrots, tomatoes, celery, lettuce, spinach, cabbage, zucchini, cauliflower, broccoli, kale, peas, radishes, cucumbers, cooked corn cut from the cob and zucchini. Chopped salads are a delicious dish for cleaning out your refrigerator.

Additional foods tossed into a chopped salad, but not necessarily chopped,include individual cooked shrimp; nuts; sunflower seeds; strips of grilled or

broiled steak; beans such as black or garbanzo beans; boiled egg slices or

wedges; cubed ham; bacon bits; cheese; olive slices; and fruits such as mandarin orange wedges, blueberries and apple chunks. A chopped salad is easier to eat from a bowl with sides.

DIRECTIONS1. Prepare vegetables shortly before serving. Wash all vegetables, even if

you plan to remove the skin. Smaller-sized produce can be used “as is;”

larger vegetables, such as greens, carrots and so on are chopped intosmaller pieces. Mix together.

2. Mix in any additional meat, cheese, etc.3. Toss with about 1 to 2 tablespoons of dressing per each 2 cups of

vegetables. Start with the smaller amount of dressing and add more ifneeded. Serve.

Source: Recipe developed by Alice Henneman, MS, RDN

ALICE’S TIPS

A chopped salad may be easier to eat served from some type of dish withsides.

INGREDIENTS

An assortment of vegetables;

plan on enough to make abouta 1-1/2 to 2 cup salad perperson

Additional cooked meat, eggs,cheese, cooked dry beans,lentils, nuts, seeds, etc. ifdesired

Salad dressing of your choice Salt and pepper to taste, if

desired

NOTES

CLEAN THE FRIDGE CHOPPED SALAD8

Servings: 4 – 6

Try this quick potato dish that can be made in your microwave. If you haveleftovers, try the recipe following it for “Toasty Potato Chunks.”

DIRECTIONS

1. Place potato cubes in a mixing bowl and mix in the olive oil until potatoesare thoroughly coated.

2. Sprinkle potatoes with your favorite seasoning(s) and stir to distribute. Isprinkled in some dried oregano leaves and ground some black pepperover the potatoes. You also might add a bit of salt now, or wait to salt “to

taste” after the potatoes are done … or just pass the salt if you’re feeding

anyone limiting sodium intake.3. Place potatoes in a 1-1/2 to 2-quart microwave-safe dish. Cover with lid.

Microwave on high for about 10 minutes or until potatoes are tender whenpierced with a fork; stir once about half way through the time.

4. Transfer to a serving dish. Enjoy!

Got Leftovers?

Eat leftovers within 3 to 4 days for best quality and safety. Here’s a way to

“recycle” them into a new, flavorful dish, Toasty Potato Chunks.

Toasty Potato Chunks

a. Transfer potato chunks, including any remaining olive oil, to a

nonstick skillet at medium heat. Place in a single layer or the

potatoes will steam instead of brown. If necessary, cook in

batches. There should be enough oil left on the potatoes to flavor

them and help them brown. If needed, add a small amount of oil

until potatoes coated with oil.

b. Cook on one side until potatoes have turned brown; then, flip and

cook on the other sides.

c. Remove from skillet and serve hot.

Source: Recipes developed by Alice Henneman, MS, RDN

ALICE’S TIPS

1. To assure potatoes getting done at the same time, as much as possiblemake chunk sizes a similar size.

2. Wash the potatoes under running water, scrubbing them with a cleanbrush or with your hands; pat dry with a clean paper towel before dicing

them. Do not wash potatoes until you’re ready to use them.

INGREDIENTS

4 cups diced new red potatoes(leave skin on and cut into1-inch cubes; amount need not

be exact) 2 tablespoons extra virgin olive

oil Seasoning(s) of choice

NOTES

TASTY MICROWAVE POTATO CHUNKS9

Servings: 2 generous servings

While the first half of a cauliflower often is eaten soon, sometimes the last halfremains until it finally gets tossed. Try making mashed cauliflower to give awhole new personality to the other half of the cauliflower.

DIRECTIONS

1. In a large sauce pan (use a Dutch oven if cooking the entire cauliflower),bring an inch of water to boil.

2. Add cauliflower; cover and cook for 5 to 10 minutes or until tender. (Test

by sticking a fork into the cauliflower.)3. Drain the cauliflower and return to the pan. Add the milk, margarine or

butter, garlic, pepper and salt.4. Mash with a potato masher until combined. OR, place the cauliflower and

other ingredients (except the cheese) in a mixing bowl and beat with anelectric mixer. (NOTE: I prefer to stop mixing while the mixture still

contains some small chunks of cauliflower than until it is perfectly smooth.

This is a matter of personal preference, however.)

5. Stir in the cheese.

Source: Recipe developed by Alice Henneman, MS, RDN

Servings: 8 servings

Roasting adds flavor to cauliflower and reduces the volume slightly. You maybe surprised by how much you and family members eat when you roastcauliflower. (NOTE: Just halve the following ingredients if only using half ahead.)

DIRECTIONS

1. Preheat oven to 450 degrees F.2. Remove outer leaves of cauliflower. Cut florets off the stem. Wash and

drain.3. Combine oil, salt and pepper in a large bowl. Toss the cauliflower florets in

the oil mixture.4. Spread cauliflower on a large rimmed baking sheet.5. Roast in the oven at 450 degrees 15-20 minutes until the cauliflower starts

to soften and begins to brown.6. Sprinkle with cheese. Continue to roast for 5-10 minutes.

Source: University of Maryland Extension. Food Supplement Nutrition

Education Program at USDA’s What’s Cooking.

INGREDIENTS

• 1/2 head cauliflower, washedand cut into florets

• 1 tablespoon milk• 1-1/2 tablespoons margarine or

butter• 1 small clove garlic, minced OR

1/4 teaspoon garlic powder• 1/4 teaspoon black pepper• Salt (if desired), to taste 1/4 cup grated cheese (you can

use any cheese)

NOTES

INGREDIENTS

1 cauliflower head 2 tablespoons olive oil 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 cup shredded Parmesan

cheese

NOTES

MASHED CAULIFLOWER

ROASTED CAULIFLOWER

10

Servings: 6 slices of French toast

Transform bread that is starting to dry out into tasty French toast.

DIRECTIONS

1. Beat together eggs, vanilla and cinnamon in a pie pan or shallow bowlwith a fork until well mixed. Stir in the milk.

2. Lightly grease a griddle or large skillet with a thin layer of oil. Heat overmedium heat.

3. Dip each side of bread, one slice at a time, in the egg mixture.4. Cook on one side until golden brown. Turn the bread over to cook the

other side. It will take about 3 to 4 minutes on each side.5. Serve with syrup, applesauce, fruit slices or jam.

ALICE’S TIPS

Using whole grain bread will provide the most fiber in this recipe.

…

INGREDIENTS

2 large eggs 1/2 teaspoon vanilla extract 1/2 teaspoon cinnamon 1/2 cup non-fat milk 6 slices bread Syrup or other toppings

(optional)

FANTASTIC FRENCH TOAST11

Servings: Makes about 1/2 cup of fine bread crumbs, enough for an 8- or 9-inch square casserole dish.

Homemade bread crumbs make a tasty topping for casseroles.

DIRECTIONSUse this topping on any casserole that is baked without a lid.

1. Toast bread at one of the higher settings on your toaster to brown it andhelp dry it out. Let cool.

2. Tear off pieces of bread and add to food processor in small batches.Process to about the size of grains of rice.

3. Add olive oil and pulse to blend. Then add Italian seasoning and continueto pulse until mixed.

4. Add topping to casserole and bake per casserole directions.

ALICE’S TIPS

1. Using a whole grain bread gives the additional benefit of fiber and higheramounts of some trace minerals.

2. This recipe is a great way to use up older bread.3. You may be surprised at how good a homemade bread crumb topping

tastes. Plus, you control the type of ingredients used and save money.4. One slice of bread yields about 1/4 cup of fine bread crumbs.

INGREDIENTS

• 2 slices bread• 1 tablespoon extra-virgin olive oil

• 1/2 teaspoon Italian seasoning

NOTES

BREAD CRUMB CASSEROLE TOPPING12

Photo credit: Pixabay.com

Servings: 1 smoothie

If you purchased a large carton of yogurt to save money, but it is becoming a permanent fixture in your refrigerator, try this quick smoothie recipe.

DIRECTIONS

1. Add ingredients to a blender in this order: juice, yogurt, berries.2. Blend all ingredients well and drink!

ALICE’S TIPS

1. Ingredients combine better in a blender if liquids are added before solids.2. Using frozen fruit helps thicken beverages without diluting the flavor. To

freeze fruit, such as fresh berries, wash the fruit thoroughly under runningtap water, pat dry with clean paper towels and freeze in a single layer on arimmed cookie sheet. Transfer to a freezer bag when frozen. Pour out asneeded.

3. Use smaller pieces of fruit, such as berries or sliced pieces of larger fruitsor your blender may be unable to process them.

4. Whether using fresh or frozen fruit, use fruit at its peak of ripeness tocapture the most natural sweetness for smoothies and shakes.

5. Most smoothies and shakes should be consumed immediately. They maychange color if they stand for very long.

6. If you have a larger blender jar that is wide at the bottom, you may find itharder to blend single-serving smoothies. A blender jar forces food upagainst the blender walls where it is then redirected back on the bladesand blended until the desired consistency. A blender that is wider at thebottom will send smaller volumes of food out toward the sides rather thanup and then down toward the center and the blades.

7. As a variation, make smallersmoothies and serve them as adessert "drink." As an extra goodie,pass a plate of small, lusciouschocolates as an accompaniment.

8. Consider doubling the size of thisrecipe and freezing some of it asice pops.

INGREDIENTS

3/4 cup orange juice, pineapplejuice, orange-tangerine juice, orother 100% juices

1/2 cup of vanilla or plain yogurt(NOTE: if you use plain yogurt,

you may wish to add sugar or a

non-caloric sweetener to taste.

Add about 1 teaspoon at a time

until you have the flavor you

desire.)

1 cup frozen berries (i.e.raspberries, strawberries,blueberries, mixed berries)

NOTES

IT’S THE BERRIES YOGURT SMOOTHIE

Ice pop made from smoothie recipe

13

Give new life to turkey leftovers with these turkey soup recipes. They start with the same basic ingredients of 1 quart(4 cups) low sodium chicken broth and 2 cups of chopped, cooked turkey.

Servings: Recipes makes about 2 quarts or 4 2-cup servings. Source: Recipes developed by Alice Henneman, MS, RDN

This soup is a wonderful way to use both leftover turkey and mashed potatoesfrom Thanksgiving. Don’t worry if you don’t have the exact amounts of

potatoes and turkey. Plus, it is so easy to make after all the food preparationyou did for Thanksgiving Day!

DIRECTIONS

1. In a large saucepan or Dutch oven, sauté over medium heat in olive oil,onion and carrots until the onion is translucent and the carrots are tender-crisp, about 5 minutes.

2. Add chicken broth, mashed potatoes and thyme. Continue cooking andstir until broth is smooth.

3. Add turkey; continue cooking on medium heat until mixture starts tosimmer. Reduce heat to medium-low and continue to simmer, stirringoccasionally — for about 10 minute — until mixture is heated through.

4. Season to taste with salt and black pepper.

Just dump all the ingredients, together and heat … so easy. Season heated

product with salt and pepper to taste and top with grated cheese if desired.

DIRECTIONS

1. Combine salsa; corn; black beans or black soybeans; turkey; and chickenbroth in a large saucepan or Dutch oven.

2. Bring to a boil, then reduce heat and simmer for 5 minutes.3. Season to taste with salt and black pepper.4. If desired, top with grated cheddar cheese.

ALICE’S TIPS

The USDA Food Service and Inspection Service advises the following forstoring your turkey leftovers:

1. Discard any turkey, stuffing and gravy left out at room temperature longerthan 2 hours; 1 hour in temperatures above 90 °F.

2. Divide leftovers into smaller portions. Refrigerate or freeze in coveredshallow containers for quicker cooling.

3. Use refrigerated turkey, stuffing and gravy within 3 to 4 days.4. If freezing leftovers, use within 2 to 6 months for best quality.5. For best safety and quality, eat soup within 3 to 4 days or freeze it. And

avoid letting soup set at room temperature for more than 2 hours.6. Reheat leftover soup until it is steaming hot throughout (165 degrees F.)

TURKEY MASHED POTATO SOUP

INGREDIENTS

1 tablespoon extra-virgin oliveoil

1 chopped yellow onion 1 cup thinly sliced carrots 1 quart (4 cups) low sodium

chicken broth 3 cups mashed potatoes 1 teaspoon dried thyme leaves 2 cups chopped, cooked turkey Salt and pepper (preferably

freshly ground pepper

TURKEY SALSA SOUP

INGREDIENTS

16 oz. (2 cups) mild, chunkysalsa

2 cups frozen whole kernel corn 2 (15 oz.) cans black soybeans

or black beans, rinsed anddrained

2 cups chopped, cooked turkey 1 quart (4 cups) low sodium

chicken broth Salt and pepper (preferably

freshly ground pepper Grated cheddar cheese

(optional)

NOTES

TURKEY MASHED POTATO SOUP

TURKEY SALSA SOUP

14

Servings: 6 servings Total Time: 30 minutes

Cheese adds nutrition and flavor to recipes, and when combined with whole grains and vegetables, can help kids and adults eat more of these foods. Spice up your weekly dinner plans with this quick and easy, cheesy dish using turkey, rice and corn. Packing a decent dose of fiber, iron and calcium, this dinner is sure to become a family favorite all year round.

DIRECTIONS

1. In a large skillet over medium-high heat add oil and cook onion until soft,about 10 minutes. (If using raw ground turkey, cook with the onion untilbrowned. Drain excess fat while keeping in the skillet.)

2. Add turkey, rice, beans, corn, picante sauce and chili powder. Stir to mixwell.

3. Heat thoroughly. Remove from heat and sprinkle with cheese. Serve hot.

Nutritional Facts Per Serving

Calories 140

Total Fat 7g

Cholesterol 10mg

Sodium 330mg

Carbohydrates 13g

Dietary Fiber 2g

Protein 7g (3.8g from dairy)

Calcium 15% Daily Value

Source: Recipe and image courtesy of Midwest Dairy Association at

https://www.midwestdairy.com/recipe/fiesta-rice-skillet-dinnerdeveloped by Susan Anglin, Triple A Farms, Arkansas

INGREDIENTS

1 tablespoon canola oil 1/2 cup diced onion 2 -1/2 cups cooked turkey,

chopped (or 1 pound leanground turkey, raw*)

2 cups cooked brown rice 1 (15 ounce) can black beans,

drained, rinsed 1 (15 ounce) can diced

tomatoes with green chilies,drained

1 cup frozen sweet corn kernels 1 cup mild picante sauce 1 teaspoon chili powder 1 cup shredded Monterey Jack

cheese

*If using raw ground turkey, cook with the onion until browned. Drain excess fat while keeping in the skillet.

Photo credit: Midwestdairy.com

NOTES

FIESTA RICE SKILLET DINNER

15

Many recipes can be cut in half or thirds. Here are some guidelines to help you adapt a larger recipe to a smaller one.

It may be easier to make the entire recipe for baked goods and freeze half.

Reducing the Size of RecipesAlice Henneman, MS, RDN, Extension Educator

When the recipe says: reduce to:

to Make 1/2 of a recipe

1/4 cup 2 tablespoons 1/3 cup 2 tablespoons + 2 teaspoons1/2 cup 1/4 cup 2/3 cup 1/3 cup 3/4 cup 6 tablespoons 1 cup 1/2 cup 1 tablespoon 1-1/2 teaspoon1 teaspoon 1/2 teaspoon1/2 teaspoon 1/4 teaspoon1/4 teaspoon 1/8 teaspoons1/8 teaspoon dash

to Make 1/3 of a recipe1/4 cup 1 tablespoon + 1 teaspoon1/3 cup 1 tablespoon + 2-1/3 teaspoons

(or round to 1 tablespoon + 2-1/4 teaspoons)1/2 cup 2 tablespoons + 2 teaspoons2/3 cup 3 tablespoons + 1-1/2 teaspoons3/4 cup 1/4 cup 1 cup 1/3 cup 1 tablespoon 1 teaspoon 1 teaspoon Generous 1/4 teaspoon 1/2 teaspoon scant 1/4 teaspoon 1/4 teaspoon scant 1/8 teaspoon 1/8 teaspoon dash

When reducing recipes, you may need to use smaller saucepans, skillets and baking pans. The time for baking smaller amounts of food may be less.

The standard size egg for recipes is the large egg. To halve an egg, break it, mix it together with

a fork and use 2 tablespoons. Refrigerate the rest and use in an omelet or scrambled eggs within two days.

A 9 x 2 x 13-inch pan holds 14 to 15 cups; when halving a recipe use a square 8 x 8 x 2-inch pan or a round 9 x 2-inch pan. When using a different pan size, try and keep the depth of food the same. Reduce the oven temperature by 25o F when substituting a glass pan for a metal one.

To help divide recipes, remember:

1 cup = 16 tablespoons 1 tablespoon = 3 teaspoons 1 cup = 8 fluid ounces 1 fluid ounce = 2 tablespoons 1 pound = 16 ounces (weight) 1 pint = 2 cups 2 pints = 1 quart

10/16

®

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture. © 2016

16

Often for lack of an ingre-dient, a recipe is ruined or an extra trip to the store is required. Sometimes, you need to buy a large container of an ingredient for just a teaspoon or two needed in a recipe.

To the rescue: ingredient substitutions! Your final product made with the substituted ingre-dient may differ slightly from the original food, but still be acceptable in flavor, texture and appearance.

Ingredient SubstitutionsAlice Henneman, MS, RDN, Extension Educator

1TIP: According to the National Association of Margarine Manufacturers, you can tell “if the product is regular margarine by checking the Nutrition Facts: a one tablespoon serving will have 100 calories.” Products that contain less than 80 percent fat often give the fat percentage on the front of the package. If the margarine is labeled “light,” “lower fat,” “reduced fat,” “reduced calorie/diet” or “fat-free” or is called a “vegetable oil spread,” you may be

less successful substituting it for butter OR for regular margarine in baking and in some cooking procedures. These products are higher in water and lower in fat content and won’t perform in the same way as regular butter or margarine.

2TIP: There is no standard procedure to substitute liquid oil for solid shortening in cooking. Oil is 100 percent fat, while butter, margarine and other solid shortenings are lower in fat on a volume-

for-volume basis. Also, for some recipes, solid shortening helps incorporate air into the batter when it is whipped with other ingredients such as sugar and eggs. If you try to whip these ingredients with oil, your baked product is likely to be more compact and oily in texture. Your most successful substitution occurs if your recipe calls for MELTED butter, in which case you can usually substitute an equal amount of oil.

ProducT AMouNT SuBSTITuTEAllspice 1 teaspoon 1/2 teaspoon cinnamon plus 1/2 teaspoon ground

clovesApple Pie Spice 1 teaspoon 1/2 teaspoon cinnamon plus 1/4 teaspoon nutmeg

plus 1/8 teaspoon cardamomBaking Powder, 1 teaspoon 1/4 teaspoon baking soda plus 5/8 teaspoon cream

of tartarBaking Soda There is NO substitute for baking sodaButter1, 2 1 cup 1 cup regular margarine;

or1 cup vegetable shortening (for baking); oran equal amount of oil can be substituted for a similar portion of MELTED butter if the recipe specifies using MELTED butter.

Buttermilk 1 cup 1 tablespoon lemon juice or vinegar plus enough regular milk to make 1 cup (allow to stand 5 minutes)

Chili Sauce 1 cup 1 cup tomato sauce, 1/4 cup brown sugar, 2 table-spoons vinegar, 1/4 teaspoon cinnamon, dash of ground cloves and dash of allspice

Chocolate, 1 ounce 3 tablespoons cocoa plus 1 tablespoon butter or regular margarine or vegetable oil

Double-Acting

Unsweetened

Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United States Department of Agriculture.

University of Nebraska–Lincoln Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture. © 2016

17

ProducT AMouNT SuBSTITuTECornstarch3 1 tablespoon 2 tablespoons flour (for thickening)Cream, Whipping 1 cup unwhipped If you wish to use a commercial pre-whipped

whipped cream or whipped cream substitute rather than whip your own cream, use the guideline that 1 cup UNWHIPPED whipping cream expands to 2 cups when WHIPPED. For example, if your recipe called for 1 cup of cream to make whipped cream, you could substitute 2 cups of an already whipped product.

Egg4 1 whole egg 1/4 cup egg substitute (examples include: Egg Beaters, Second Nature, Scramblers); check label for specific directions; or Reconstituted powdered eggs; follow package directions; or 2 tablespoons mayonnaise (suitable for use in cake batter). NOTE: If you type “mayonnaise cake recipe” into your favorite Internet search engine, you’ll find several recipes for cakes made with mayonnaise and NO eggs. This may help you decide if this substitution will work for your cake. or 1/2 teaspoon baking powder plus 1 table-spoon vinegar plus 1 tablespoon liquid (for baking use only)

Flour, All-Purpose 1 cup 1/2 cup whole wheat flour plus 1/2 cup all-purpose flour.

Flour, Cake 1 cup 1 cup minus 2 tablespoons all-purpose flourFlour, Self-Rising 1 cup 1 cup minus 2 teaspoons all-purpose flour plus

1-1/2 teaspoons baking powder and 1/2 teaspoonsalt

Garlic 1 small clove 1/8 teaspoon garlic powderHerbs, Fresh 1 tablespoon, 1 teaspoon dried leaf herbs

or 1/2 teaspoon ground dried herbsLemon Zest (fresh 1 teaspoon 1/2 teaspoon lemon extract

Marshmallows, 1 cup 10 large marshmallows

3TIP: Liquids thickened with cornstarch will be somewhat translu-cent while flour gives a more opaque appearance. Cornstarch will thicken a liquid almost immediately. A flour-based sauce or gravy must be cooked longer to thicken and will have a floury taste if undercooked. Joy of Cooking cookbook (Scribner, 1997) advises when using flour as a substitution for cornstarch in sauces and gravies, that you simmer it for about

White Flour5

finely cut

grated lemon peel)

Miniature

3 minutes AFTER it has thickened to help avoid a raw taste of flour. Corn-starch-thickened liquids are more likely to thin if overheated or cooked too long. Regardless of whether you use cornstarch or flour, mix it with a little cold water or other cold liquid, about two parts liquid to one part thickener, before adding it to the rest of the liquid. (Note: when you mix flour with fat to make a roux for use as a thickener, you would not dissolve it

in liquid first.)4TIP: If you don’t use eggs very of-

ten, you may find it helpful to keep some powdered eggs on hand.

5TIP: It’s generally recommended that you replace no more than half the all-purpose white flour with whole wheat flour. Too much whole wheat flour in a recipe calling for all-purpose flour might result in a reduced volume and a heavier product.

18

ProducT AMouNT SuBSTITuTEMayonnaise (for 1 cup 1 cup sour cream

or 1 cup yogurt or 1 cup cottage cheese pureed in a blender or Use any of the above for part of the mayonnaise

Mustard, Dry (in 1 teaspoon 1 tablespoon prepared mustard

Onion6 1 small or 1/4 cup 1 tablespoon instant minced onion

Pasta (substituting 4 cups COOKED The National Pasta Association suggests these substitution ratios: 8 ounces of UNCOOKED elbow macaroni, medium shells, rotini, twists, spirals, wagon wheels, bow ties, mostaccioli, penne, radiatore, rigatoni, spaghetti, angel hair, linguine, vermicelli and fettuccine all produce about 4 cups COOKED pasta or Use about twice as much UNCOOKED egg noodles to provide 4 cups COOKED pasta. Approximately 8 ounces UNCOOKED egg noodles equal 2-1/2 cups COOKED noodles.

Pumpkin Pie Spice 1 teaspoon 1/2 teaspoon cinnamon plus 1/4 ground teaspoon ginger plus 1/8 teaspoon ground allspice plus 1/8 teaspoon ground nutmeg

Rice Any amount Most rice products will substitute for each other on a fairly equal basis in recipes; however, their cooking times and the amount of liquid needed may vary. If possible, choose a rice with a comparable grain length for the closest match.

Rum any amount 1 part rum extract plus 3 parts water. For example: for 1/4 cup rum, substitute 1 tablespoon rum extract plus 3 tablespoons water.

Sugar, Confectioners’ 1 cup 1 cup granulated sugar plus 1 tablespoon cornstarch; process in a food processor using the metal blade attachment until it’s well blended and powdery.

Tomato Juice 1 cup 1/2 cup tomato sauce plus 1/2 cup waterTomato Soup 10-3/4 ounce can 1 cup tomato sauce plus 1/4 cup waterWine, Red Any The same amount of grape juice or cranberry juiceWine, White Any The same amount of apple juice or white grape juiceYeast, Compressed 1 cake (3/5 ounce) 1 package (1/4 ounce) active dry yeast

or Scant 2-1/2 teaspoons loose active dry yeast

use in salads and salad dressings)

cooked mixtures)

9/2010

6TIP: Dried onion may be added di-rectly to moist foods such as soups, gravies, sauces and salad dressings. You may need

chopped, fresh onion

one for another)

or Powdered

to rehydrate it with a little water before adding it to drier foods. Check package directions — one brand advises adding an

equal amount of water and letting the dried onion stand 5 to 10 minutes. Drain off any excess water after onion has rehydrated.

19

How to Store and Prepare Fresh

Fruits and Vegetables to Prevent Food Waste

Alice Henneman, MS, RDN • ahenneman@unl.edu • food.unl.edu

Nebraska Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United Sates Department of Agriculture.

Nebraska Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

© 2017

About 90 billion pounds of edible food goes

uneaten each year in the United States, costing

consumers about $370 per person yearly. Tossed

fruits ($45) and vegetables ($66) account for about

30% of this amount. Proper storage and preparation

of fresh produce can help us save money and better

utilize the resources that go into producing food

(land, water, energy). Following are some methods

for prolonging the life of fresh produce.

Produce Stored Outside the Refrigerator

Different fruits

and vegetables

require different

temperature and

humidity levels for

proper storage.

Some produce

Keep bananas a couple

of days longer by storing

them in the refrigerator

after they have reached the

desired degree of ripeness

stored at room

temperature. The

outside will turn brown, but they will still be light-

colored on the inside.

Another option is to buy bananas in varying

degrees of ripeness so they don't all ripen at the same

time.

Ripening Produce on the Counter

Some produce can be ripened on the counter and

then stored in the refrigerator. Examples include:

avocados, kiwi, nectarines, peaches, pears and plums.

Avoid leaving produce in a sealed plastic bag on your

countertop. This slows ripening and may increase

odors and decay from the accumulation of carbon

dioxide and depletion of oxygen inside the bag.

To ripen these foods faster, place them in a

ripening bowl or a loosely closed paper (not plastic)

bag, such as a lunch bag, at room temperature.

How to Store Produce in the Refrigerator

Store fruits in a separate

refrigerator crisper drawer

from vegetables. Other than

those mentioned previously,

most other fresh fruits and

vegetables keep best stored

in a clean refrigerator at a

temperature of 40°F or

below. Use your

refrigerator crisper

drawer for whole

produce. Store fruits in a

separate refrigerator crisper drawer from vegetables.

Fruits give off ethylene gas, which can shorten the

storage life of vegetables. Some vegetables give off

odors that can be absorbed by fruits and affect their

quality.

that tastes best

stored at room

temperature include: bananas, garlic, onions, potatoes,

sweet potatoes, tomatoes and winter squash.

Store these fruits and vegetables in a clean, dry,

well-ventilated place, away from direct sunlight and

away from areas where meat is prepared. Protect

potatoes from light to avoid greening. If there is just

slight greening, cut away the green portions of the

skin before cooking and

eating.

Refrigerate ripened bananas to keep them longer

Store fruits and vegetables in separate refrigerator crisper

drawers.

20

Refrigerate fruits and vegetables in perforated

plastic bags to help maintain moisture yet provide

airflow. Unperforated plastic bags can lead to the

growth of mold or bacteria. If you don’t have access

to commercial, food-grade, perforated bags, poke several holes in a food-grade plastic bag.

If fruits and vegetables are placed on refrigerator

shelves, store meats on pans or plates below the

produce to prevent meat juices — which may contain

harmful bacteria — from dripping on them.

Wash Produce Thoroughly

Wash produce before you use it, NOT when you

bring it home! Wash hands before working with

produce. Fresh produce has a natural protective

coating that helps keep in moisture and freshness.

Washing produce before storage causes it to spoil

faster. Remember those berries that turned moldy

after you washed and then stored them?

Remove and discard outer leaves. Rinse under

clean, running water just before preparing or eating.

Don’t use soap or detergent as it can get into produce

and make you sick. Rub briskly — scrubbing with a

clean brush or hands — to clean the surface. Dry with

a clean cloth or paper towel. Cut away bruised and

damaged areas.

Rinse fruits and

vegetables melons,

even if they have a peel,

which will be removed

(such as melons and

citrus fruit). Bacteria on

the outside of produce

can be transferred to the

inside when they are cut

or peeled.

Clean the Fridge Chopped Salad

A chopped salad is known for containing small

pieces of fresh produce, usually vegetables.

Possibilities include onions, bell peppers, carrots,

tomatoes, celery, lettuce, spinach, cabbage, zucchini,

cauliflower, broccoli, kale, peas, radishes,

cucumbers, corn and zucchini.

Chopped salads are a delicious dish for cleaning

out your refrigerator.

Additional foods

tossed into a chopped

salad, but not necessarily

chopped, include

individual cooked

shrimp; nuts; sunflower

seeds; strips of grilled or

broiled steak; beans such

as black or garbanzo

beans; boiled egg slices

or wedges; cubed ham;

bacon bits; cheese; olive slices; and fruits such as

mandarin orange wedges, blueberries and apple chunks. Here is a sample basic recipe.

Basic Tossed Salad Recipe

Servings: Varies on how much fridge cleaning you do in making this salad!

Ingredients

• An assortment of fruits and vegetables; plan on

enough to make about a 1-1/2 to 2 cups salad per

person

• Additional cooked meat, eggs, cheese, cooked dry

beans and lentils, nuts, seeds, etc. if desired

• Salad dressing of your choice

• Salt and pepper to taste, if desired

Directions

1. Prepare fruits and vegetables shortly before

serving. Wash all fruits and vegetables even if you

plan to remove the skin. Use smaller-sized

produce “as is;” chop larger vegetables into

smaller pieces. Mix together.

2. Mix in any additional meat, cheese, etc.

3. Toss with about 1 to 2 tablespoons of dressing per

each 2 cups of salad. Start with the smaller

amount of dressing and add more if needed. Serve.

Tip: A chopped salad may be easier to eat served from

some type of dish with sides.

Rinse produce even if they have a peel which will be

removed, such as melons.

Use up extra fruits, vegetables and other items in

a Chopped Salad

21

…….

Is this Food Still Safe to Eat? Frequently Asked Questions

Alice Henneman, MS, RDN • ahenneman@unl.edu • food.unl.edu

Nebraska Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United Sates Department of Agriculture.

Nebraska Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

© 2017

Is it safe to use food from dented cans?

If a can containing food has a small dent, but is

otherwise in good shape, the food should be safe to eat.

Discard deeply dented cans. A deep dent is one that you

can lay your finger into. Deep dents often have sharp

points. A sharp dent on either the top or side seam can

damage the seam and allow bacteria to enter the can.

Discard any can with a deep dent on any seam.

Source: USDA/FSIS.* Shelf-Stable Food Safety. Accessed

2/19/2017 at http://bit.ly/2lk1UvO

Is it safe to use food from rusted cans?

Discard heavily rusted cans. Cans that are heavily

rusted can have tiny holes in them, allowing bacteria to

enter. Surface rust that you can remove by rubbing with

your finger or a paper towel is not serious. You can keep

these canned foods. If you open the cans and there is any

rust inside, do not eat the food. Rust (oxidized iron) is not

safe to eat.

Source:USDA/FSIS.Shelf-Stable Food Safety. Accessed

2/19/2017 at http://bit.ly/2lk1UvO

How can you tell if food is safe after a power outage?

Keep the freezer door closed to keep cold air

inside. Don't open the door any more than necessary. A

full freezer will stay at safe temperatures about 2 days; a

half-full freezer about 1 day. If your freezer is not full,

group packages so they form an "igloo" to protect each

other. If you think the power will be out for several days,

try to find some dry ice. Keep dry ice wrapped and do not

touch it with your bare hands. Use cubed ice or block ice

in the refrigerator.

Even if food has started to thaw, foods can be safely

kept in the freezer. The foods in your freezer that

partially or completely thaw before power is restored may

be safely refrozen if they still contain ice crystals or are

40°F or below. You will have to evaluate each item

separately. When in doubt, throw it out.

In general, refrigerated items should be safe up to 4

hours. Keep the door closed as much as possible. Discard

any perishable foods (such as meat, poultry, fish, eggs,

and leftovers) that have been above 40°F for 2 hours or

more. Also discard any other food that has an unusual

odor, color, or texture, or feels warm to the touch.

Keep an appliance thermometer in the refrigerator

and freezer at all times. This will remove the guesswork

of just how cold the unit is because it will give you the

exact temperature. The key to determining the safety of

foods in the refrigerator and freezer is knowing how cold

they are. The refrigerator temperature should be at 40°F or

below; the freezer, 0°F or lower.

More detailed information, along with a chart that tells

which foods may be saved and which should be thrown

out, may be found in Keeping Food Safe During an

Emergency at http://bit.ly/2mbriac

Source: USDA/FSIS Food Safety and Security: What Consumers

Need to Know. Accessed 2/22/2017 at http://bit.ly/2lMs5h3

*United States Department of Agriculture/Food Safety

and Inspection Service

If a can has a small dent but is otherwise in good shape, the food should be safe to eat.

22

How are food product date labels related to food safety?

In a new industry-wide effort to reduce consumer

confusion about product date labels, grocery

manufacturers and retailers have joined together to adopt

standard wording on packaging about the quality and

safety of products.

Currently, more than 10 different date labels on

packages – such as Sell By, Use By, Expires On, Best

Before, Better if Used By or Best By – can result in

confused consumers discarding a safe or usable product

after the date on the package.

The new voluntary initiative streamlines the myriad

date labels on consumer products packaging down to just

two standard phrases. “BEST If Used By” describes

product quality, where the product may not taste or

perform as expected but is safe to use or consume. “USE

By” applies to the few products that are highly perishable

and/or have a food safety concern over time; these

products should be consumed by the date listed on the

package – and disposed of after that date.

The new initiative for common phrasing is led by the

Food Marketing Institute (FMI) and the Grocery

Manufacturers Association (GMA), the two major trade

associations for retailers and consumer products

manufacturing.

Source: News Release, Grocery Manufacturers of America,

2/15/2017. Grocery Industry launches New Initiative to Reduce

Consumer Confusion on Product Date Labels. Accessed

2/23/2017 at http://bit.ly/2moQea

(NOTE: Manufacturers have until July 2018 to make the change. As these standards are voluntary, there is no guarantee that every company will adopt them. In some states, there may be labeling regulations that preempt the industry standards. Following are some current phrases that are used and that will continue to appear until labels have been switched over.)

Examples of (current) commonly used phrases:

A "Best if Used By/Before" indicates when a

product will be of best flavor or quality. It is not a

purchase or safety date.

A "Sell-By" date tells the store how long to

display the product for sale for inventory

management. It is not a safety date.

A "Use-By" date is the last date recommended for

the use of the product while at peak quality. It is

not a safety date except for when used on infant

formula as described below.

Federal regulations require a "Use-By" date on the

product label of infant formula under inspection of the

U.S. Food and Drug Administration (FDA). Consumption

by this date ensures the formula contains not less than the

quantity of each nutrient as described on the label.

Formula must maintain an acceptable quality to pass

through an ordinary bottle nipple.

The "Use-By" date is selected by the manufacturer,

packer or distributor of the product on the basis of product

analysis throughout its shelf life, tests, or other

information. It is also based on the conditions of handling,

storage, preparation, and use printed on the label. Do not

buy or use baby formula after its "Use- By" date.

Source: USDA/FSIS Food Safety and Security: Food Product

Dating. Accessed 2/23/2017 at http://bit.ly/2l3GO3

How long can you store leftovers safely?

Leftovers can be kept in the refrigerator for 3 to 4 days

or frozen for 3 to 4 months. Although safe indefinitely,

frozen leftovers can lose moisture and flavor when stored

for longer times in the freezer.

Source: USDA/FSIS. Leftovers and Food Safety Accessed

2/23/2017 at http://bit.ly/2lf142k

Keep an appliance thermometer in the refrigerator and freezer to help assure the safety of your food. The

refrigerator temperature should be at 40°F or below; the freezer, 0°F or lower. Frozen food held at 00F will be safe indefinitely but the quality will decrease. (Image courtesy of

USDA/FSIS image library)

"Best If Used By" labels refer to food quality, not safety.

23

REFRIGERATOR & FREEZER STORAGE CHART

Since product dates aren’t a guide for safe use of a product, consult this chart and follow these tips. These short but safe time limits will help keep refrigerated food 40° F (4° C) from spoiling or becoming dangerous.

• Purchase the product before “sell-by” or expiration dates.• Follow handling recommendations on product.• Keep meat and poultry in its package until just before using.• If freezing meat and poultry in its original package longer than 2 months, overwrap these packages

with airtight heavy-duty foil, plastic wrap, or freezer paper, or place the package inside a plastic bag.

Because freezing 0° F (-18° C) keeps food safe indefinitely, the following recommended storage times are for quality only.

Product Refrigerator Freezer

Eggs Fresh, in shell 4 to 5 weeks Don’t freeze Raw yolks, whites 2 to 4 days 1 year Hard cooked 1 week Don’t freeze well Liquid pasteurized eggs or egg substitutes,

opened 3 days Don’t freeze unopened 10 days 1 year

TV Dinners, Frozen Casseroles Keep frozen until ready to heat 3 to 4 months

Deli & Vacuum-Packed Products Store-prepared 3 to 5 days Don’t freeze well (or homemade) egg, chicken, tuna, ham, macaroni salads

Pre-stuffed pork & lamb chops, chicken breasts stuffed w/dressing 1 day Don’t freeze well

Store-cooked convenience meals 3 to 4 days Don’t freeze well

Commercial brand vacuum-packed dinners with USDA seal, unopened 2 weeks Don’t freeze well

Raw Hamburger, Ground & Stew Meat Hamburger & stew meats 1 to 2 days 3 to 4 months Ground turkey, veal, pork, lamb 1 to 2 days 3 to 4 months

Ham, Corned Beef Corned beef in pouch 5 to 7 days Drained, 1 month with pickling juices

Ham, canned, labeled “Keep Refrigerated,”

unopened 6 to 9 months Don’t freeze opened 3 to 5 days 1 to 2 months

Ham, fully cooked, whole 7 days 1 to 2 months Ham, fully cooked, half 3 to 5 days 1 to 2 months Ham, fully cooked, slices 3 to 4 days 1 to 2 months

Hot Dogs & Lunch Meats (in freezer wrap) Hot dogs, opened package 1 week 1 to 2 months unopened package 2 weeks 1 to 2 months

Lunch meats, opened package 3 to 5 days 1 to 2 months unopened package 2 weeks 1 to 2 months

Product Refrigerator Freezer

Soups & Stews Vegetable or meat-added & mixtures of them 3 to 4 days 2 to 3 months

Bacon & Sausage Bacon 7 days 1 month Sausage, raw from pork, beef, chicken or turkey 1 to 2 days 1 to 2 months

Smoked breakfast links, patties 7 days 1 to 2 months

Fresh Meat (Beef, Veal, Lamb, & Pork) Steaks 3 to 5 days 6 to 12 months Chops 3 to 5 days 4 to 6 months Roasts 3 to 5 days 4 to 12 months Variety meats (tongue, kidneys, liver, heart, chitterlings) 1 to 2 days 3 to 4 months

Meat Leftovers Cooked meat & meat dishes 3 to 4 days 2 to 3 months Gravy & meat broth 1 to 2 days 2 to 3 months

Fresh Poultry Chicken or turkey, whole 1 to 2 days 1 year Chicken or turkey, parts 1 to 2 days 9 months Giblets 1 to 2 days 3 to 4 months

Cooked Poultry, Leftover Fried chicken 3 to 4 days 4 months Cooked poultry dishes 3 to 4 days 4 to 6 months Pieces, plain 3 to 4 days 4 months Pieces covered with broth, gravy 3 to 4 days 6 months

Chicken nuggets, patties 3 to 4 days 2 months

Fish & Shellfish Lean fish 1 to 2 days 6 months Fatty fish 1 to 2 days 2 to 3 months Cooked fish 3 to 4 days 4 to 6 months Smoked fish 14 days 2 months Fresh shrimp, scallops, crawfish, squid 1 to 2 days 3 to 6 months

Canned seafood after opening out of can (Pantry, 5 years) 3 to 4 days 2 months

Source: U.S. Food and Drug Administration

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How to Freeze Milk and Cheese

Alice Henneman, MS, RDN • ahenneman@unl.edu • food.unl.edu

Nebraska Extension is a Division of the Institute of Agriculture and Natural Resources at the University of Nebraska–Lincoln cooperating with the Counties and the United Sates Department of Agriculture.

Nebraska Extension educational programs abide with the nondiscrimination policies of the University of Nebraska–Lincoln and the United States Department of Agriculture.

© 2017

Milk and cheese are very affordable sources of

nutrition and make it easy to eat healthy. Milk and cheese provide essential nutrients including calcium to build strong bones and protein to support healthy muscles. A frequently asked question is whether milk andcheese can be frozen, such as when meal plans change or

there is an especially good sale. Here is how to freeze them.

Freezing Milk

While milk can be frozen; it may separate, or be

slightly grainy when thawed. Frozen milk works best for

cooking, but you may find it is still acceptable for

drinking. If you are thinking about freezing milk for

drinking, you might try freezing a small amount first to

see how you like it before freezing a larger batch.

Freeze milk in plastic freezer containers or special

freezer-proof glass jars. Leave some extra space at the top

since milk expands during freezing. If packaged in a wide-

mouth container, leave 1/2-inch headspace for pints and 1-

inch for quarts. If packaged in a narrow-mouth container

(such as jars), leave 1 1/2-inch headspace for either pints

or quarts.

Frozen milk will maintain best quality in the freezer for

about 3 months; but will remain safe after that if stored at

00F. Thaw milk in the refrigerator. Stir well before using.

Plan to drink within two or three days.

Freezing Cheese

Hard or semi-hard cheese can be frozen if cut into

portions no larger than 1/2 pound blocks. Wrap in plastic

wrap and then put in freezer bags. After freezing, cheese

may become crumbly and mealy, but it will retain its

flavor. It works best for cooking.

Plan to use frozen cheese within 4 to 6 months for best

quality; however if stored at 00F, it will remain safe after

that time. Thaw cheese in the refrigerator. Use soon after

thawing.

The cheeses that freeze best are:

Brick

Camembert

Cheddar

Edam

Mozzarella………

Muenster

Parmesan

Provolone

Romano

Swiss

Blue cheeses are more prone to becoming crumbly

but they will still taste good. Cream cheese and

cottage cheese do not freeze well.

.

Before freezing milk for drinking, freeze a small amount first to see you like it.

Hard or semi-hard cheese freezes best.

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