An RD & CSA: Week 4

How do you clean your produce?

Like I briefly mentioned in yesterday's post about the Dirty Dozen and Clean Fifteen, make sure you're cleaning all the wonderful produce in your CSA share. Your farmer may not be spraying for bugs.

My farmer's wife suggested this method for cleaning broccoli:

• Fill sink/large bowl with enough water to cover the broccoli
• Pour at least 2 Tbsp of salt into the water
• Swish to dissolve
• Soak broccoli for at least 15 minutes

Apparently, this will kill any cabbage worms that may be in your broccoli. You don't want to eat any of those, do you? Probably not much nutritional benefit..

Red leaf lettuce, pattypan squash, eight ball zucchini, cauliflower, cucumbers, new potatoes, radishes, straight neck squash, kale, zucchini, arugula

{ Week 4 Share }

Lettuce + radishes + squash + zucchini + cucumbers: lots and lots of salad
Pattypan squash + eight ball zucchini: sauteed

Cauliflower: Balsamic and Parmesan Roasted Cauliflower
Potatoes: Light Scalloped Potatoes
Zucchini: Veggie Enchiladas
 Kale: Sicilian Kale with Tuna, Capers, and Beans (recipe below)

Arugula: Green Lentils with Arugula Pesto

Can you tell I enjoyed a lovely weekend of cooking? I read too. And cleaned. Pretty productive I'd say.

All the recipes were delicious and will remain in my menu rotation... except the lentils and pesto. Sigh. I didn't love the flavor. I've struggled with homemade pestos before but I won't give up! Eventually I'll get the right mix of ingredients and flavor.

I'm overrun with zucchini and squash. You can't tell in the picture above but the zucchini was longer than my forearm.

Evidence.

And the delicious kale recipe.. from a blog written by two RDs: Teaspoon of Spice. I find many of my recipes when searching Healthy Aperture - the only food photo sharing site founded and hosted by RDs. Check them out if you ever need a new recipe to try.

{ Recipe }

 Sicilian Kale with Tuna, Capers, and Beans (modified)

Makes 4 servings

1 pound of kale, chopped, stems removed
2 Tbsp olive oil
1 medium onion, chopped
3 garlic cloves, minced
1/4 cup capers, drained
1/4 tsp red pepper flakes
1 tsp sugar
1 (5 ounce) can tuna in water, drained
1 1/2 cup kidney beans

Fill a large pot 3/4ths full of water and bring to a boil. Add kale and lower to medium-high heat, boil for 3 minutes then drain.

Place empty pot back on stove on medium heat and add olive oil. Add onions and saute 5 minutes. Add garlic and saute another minute.

Add capers and pepper flakes, cook for 2 minutes and then add kale and sugar. Stir until incorporated and cover with lid.

Stir occasionally and cook for an additional 10 minutes.

Mix in tuna and beans, cooked until heated through.

Helpful hint: Skip the salt - the capers make this dish salty enough!

I served the kale with the cauliflower. Yum!

Do you have a favorite go-to website for recipes?

Jen, MS-MPH, RD, LDN

New Year, New Fridge

We all might not be able to purchase a new refrigerator, but that doesn't mean we can't make an old refrigerator like new. Create a schedule for routine fridge cleaning and stick to it. A bacteria-filled fridge might be making you sick.
Follow these tips for a clean, germ-free refrigerator:

• Make sure your refrigerator is set to below 40°F. The best way to regulate this is to place a refrigerator thermometer on the middle shelf.
• Manage your leftovers and make sure all foods are thrown away by their expiration date.
• Always follow the manufacturer's cleaning instructions and avoid using solvent cleaning agents, abrasives and all cleansers that may impart a chemical taste to food or ice cubes, or cause damage to the interior finish of your refrigerator.
• Clean the exterior with a soft cloth and mild liquid dishwashing detergent, cleansers or polishes made for appliance use.
• The front grill should be kept free of dust and lint to permit free air flow to the condenser. Clean the condenser coil several times a year with a brush or vacuum cleaner.
• Don't forget to clean the refrigerator handle, too.

Source: Microsoft Office

For more information on keeping your refrigerator safe and removing odors, download our refrigerator memo and make sure your fridge passes the test. For more home food safety tips, visit homefoodsafety.org.

*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.

Information from the Academy of Nutrition and Dietetics' Tip of the Day. 

Thawing Your Thanksgiving Turkey

Thanksgiving traditions have been passed down for years and most of them include preparing a turkey big enough for everyone to eat. The main problem we face in preparation for our holiday dinner is how to thaw the turkey.
There are only three ways to thaw your turkey to avoid foodborne illness:

• Refrigerator. Allow about one day for every four to five pounds of turkey.
• Microwave. Check your owner's manual for the proper settings to microwave your turkey by size. Cook immediately after thawing.
• Sink. Thaw in cold water for about 30 minutes for per pound for the whole turkey, and change the water every 30 minutes.

For more information on how to keep your family safe from foodborne illness, visit HomeFoodSafety.org.

Information from American Dietetic Association's Tip of the Day. 

Clean Your Refrigerator Day

You probably clean your home regularly, but do you regularly clean your refrigerator as well? Leftovers and spoiled food can cause a contaminated refrigerator and create a breeding zone for harmful bacteria that cause foodborne illness.


Remember to:

• Create a refrigerator cleaning schedule for your fridge at home.
• Place meats on the bottom shelf so juices don't spill onto produce or other ready-to-eat foods.
• Place labels on leftovers so you know when they will spoil.

And don't forget your refrigerator at work!

For more information on how to keep your workplace germ-free visit the American Dietetic Association's Desk Top Dining Tips. For more home food safety information, visit HomeFoodSafety.org.

Information from American Dietetic Association's Tip of the Day. 

Food Safety 101

There are benefits to storing foods the right way. In addition to preventing foodborne illness, you also can preserve quality and taste.
Follow these five basic rules:

• Set your refrigerator temperature below 40 degrees Fahrenheit and your freezer below 0 degrees Fahrenheit. Use a refrigerator thermometer to ensure temperatures.
• Store leftovers in airtight, shallow containers (2 inches deep or less).
• Refrigerate or freeze leftovers within two hours of cooking.
• Use or freeze packaged items by the "sell-by" or "use-by" date.
• Store canned goods in a cool area away from light.

September is National Food Safety Education Month. Learn more about food safety at http://www.homefoodsafety.org/.

Information from American Dietetic Association's Tip of the Day. 

Foods Moms-to-Be Should Avoid

Regardless of cravings, not all foods are good choices for moms-to-be. During pregnancy, women are more susceptible to food poisoning and the symptoms can be much more severe.
To keep both mom and baby healthy, avoid these foods:

• Rare, raw or undercooked meats and poultry
• Raw fish and shellfish (sushi, sashimi, ceviche, oysters, mussels, scallops)
• Fish containing high levels of mercury (swordfish, tilefish, king mackerel and shark)
• Raw or undercooked eggs and foods that contain them (French toast, homemade Caesar salad dressing, Hollandaise sauce, raw cookie dough)
• Raw sprouts (alfalfa, clover, radish)
• Refrigerated smoked seafood, pate and meat spreads
• Unpasteurized dairy products ("raw" milk and fresh, soft cheeses)
• Unpasteurized fruit and vegetable juices

Also note that some ready-to-eat foods require reheating before use. These foods include hot dogs, luncheon and deli meats and fermented and dry sausages.


September is National Food Safety Education Month. To learn more about how to lessen your risk of food poisoning, visit www.homefoodsafety.org.


Information from American Dietetic Association's Tip of the Day.