by Guest | Aug 3, 2017 | Eat Well
By Lauren M. Kraemer, MPH, Extension Family & Community Health, Oregon State University/Wasco County Extension and Nancy Kershaw, Extension Family & Community Health/4-H Youth Development Faculty, Oregon State University/Tillamook County Extension
Fermentation is one of the easiest methods of preserving food and boasts the most health benefits, least energy consumption, and most variety and room for creativity (read: experimentation) over any other type of food preservation method. With a little bit of pure sodium chloride (salt) and your own hands, you can get delicious vegetable mixtures that are preserved for weeks or even months with no canners, dehydrators, freezers, or fancy kitchen equipment.
Food preservation is a science, not an art and bending the rules could result in deadly consequences. The one we worry most about is botulism and interestingly, cases only began showing up in historical records after canning was invented in the 1790’s. By creating a sealed, anaerobic (air free) environment, we create the perfect conditions for botulism to grow.
Fermentation on the other hand, creates an ideal environment for lactic acid bacteria which lower the pH of things like cabbage and kimchi so that bad bacteria like botulism less likely to grow. Fermentation does not require an anaerobic environment; jars need to breath, and burp, and bubble in order to release the carbon dioxide being produced as good bacteria grow. All of this makes fermented foods safer than fresh foods, which may have the risk of carrying disease causing microorganisms like E.coli, listeria, salmonella, mold etc. or canned foods which can harbor botulism and staphylococcus.
In the book, “The Art of Fermentation,” by Sandor Ellix Katz, he lends decades of experience as a fermenter, giving you the confidence to try your first batch of kraut or kimchi. Katz comments on the double entendre that is “culture” in the realm of fermentation. This word brings to mind agar plates and swabs of bacteria as he discusses the cultures of organisms that are created through fermentation. He writes that a healthy human gut has over 7 trillion bacteria and as we have come to eat highly processed, commercially produced foods, we end up losing a lot of that good bacteria because it is no longer introduced into our bodies through various fermented foods. The second idea of culture is of the broader family, national, or food culture. Koreans have kimchi, Germans have sauerkraut, Italians have wine, and the French have cheese. All of these cultural fermented foods play into the pleasure of eating and sharing a meal. Fermentation brings flavors out of foods that you would never experience in them fresh, let alone canned or frozen. You can experience the palate pleasing textures, tastes, and aromas of fermented foods.
OSU Food Preservation Resources
• Food Safety and Preservation Hotline 800-354-7319
Mid-July through mid-October, Monday-Friday, 9 am-4 pm
• Oregon State University Extension Service food preservation publications.
• Master Food Preserver Volunteer Training Coming Fall 2017.
Patterned after the popular Master Gardener program, the training includes 40 hours of training and 40 hours of volunteer time. Contact the Tillamook County Extension Office for more information: 503-842-3433.
Sauerkraut
Recipe Source: Oregon State University Extension
Number of servings: 5 lbs
Ingredients:
5 pounds shredded cabbage
3 tablespoons canning or pickling salt
Note: Select mature heads of cabbage that are disease-free. The best kraut is made from the mid to late season crop. If harvesting, wait 1-2 days after harvest to make the sauerkraut. Remove outer leaves and cores and shred cabbage into long and thin slices, about the thickness of a quarter. For 5 pounds of shredded cabbage you will need between 6-7 pounds, about 3-4 medium heads.
Equipment:
Large plastic or stainless steel mixing bowl
Food-grade fermenting containers (Do not use copper, iron or galvanized-metal containers or garbage bags and trash liners.)
Note: One-gallon glass or plastic jars work well for 5 pounds of cabbage. 5 pounds of cabbage will fill about 3-quart jars or one large gallon container with room for a brine bag or weight.
Directions:
• Place shredded cabbage in a large bowl and sprinkle salt evenly over cabbage.
• With clean hands, thoroughly mix the salt into the cabbage. As the salt dissolves, the cabbage will begin to wilt and become juicy.
• Pack the cabbage firmly into the food-grade fermenting container, pressing evenly with your fist.
• As you pack it you will notice the brine coming from the cabbage. You will need enough brine to cover the cabbage. Leave at least 4-5 inches of headspace.
• Put a weight on the cabbage to keep the cabbage covered with brine while fermenting. Wipe the edges of the jar or crock before putting the weight on top. For glass jars, use a freezer-weight plastic bag filled with brine made of 1½ tablespoons salt per 1 quart of water. For crocks, use a plate and weigh it down with a jar of water or a plastic bag filled with brine.
• Cover the fermenting container with a clean tea towel or cheesecloth to reduce mold growth. For glass containers, cover the jar with a brown paper bag to keep the light off of the kraut while it is fermenting. This helps retain nutrients and preserves the color of the kraut.
• Store at 70-75ºF while fermenting. At 70-75ºF sauerkraut will be fully fermented in about 3-4 weeks; at 60-65ºF fermentation may take 5-6 weeks. At temperatures lower than 60ºF sauerkraut may not ferment. Above 75ºF sauerkraut may become soft. The smaller the fermenting container the faster it will ferment.
• If you weigh the cabbage down with a brine-filled bag, do not disturb the crock until normal fermentation is completed. If you use a plate and jar, check the sauerkraut 2-3 times each week and remove scum if it forms.
• To see if kraut is ready is to smell and taste it. It should smell and taste like kraut not sour cabbage.
Happy Preserving!
Notes: Recipes for how to use your kraut can be found at Oregon Sate University Extension: http://extension.oregonstate.edu/lane/sites/default/files/documents/sp50611makingsauerkraut.pdf
by Guest | Aug 3, 2017 | Eat Well, Recipes
Are you planning a backyard barbecue or picnic? This recipe is great for a crowd!
Recipe Source: Food Hero http://foodhero.org
Number of servings: 12
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
1/4 cup vinegar
1/4 cup sugar
2 tablespoons oil
1/4 teaspoon each salt and pepper (optional)
6 cups canned beans, about 4 cans (15 ounces each) drained and rinsed (try a mixture – green beans, wax beans, kidney beans, garbanzo beans)
2 cups of your favorite chopped vegetables (try a mixture of red onion, carrot, celery, bell pepper)
Directions:
- In a large bowl, combine vinegar, sugar and oil. Mix well. Add salt and pepper, if desired.
- Add beans and vegetables and gently stir to coat. Cover and refrigerate until ready to serve. For more flavor, make a day ahead.
- Refrigerate leftovers within 2 hours.
Note: Add a little tangy flavor by throwing in some pickled vegetables like pepperoncinis, beets, or cauliflower.
by Michelle | Jul 9, 2017 | Eat Well, Recipes
By Michelle Jenck, M.Ed., Coordinator Year of Wellness
Calories are a pretty big deal. If we don’t consume enough of them, we starve. If we get too many, we gain weight. Both can have very serious health consequences over time. Getting the ideal number of calories is the goal but that is easier said than done. In addition to taking in the right amount of calories, it is best if they come from nutritious foods.
Calories are basic energy units. Plants take in energy from the sun and use it to make carbohydrates so they can grow into things like grass, vegetables, fruit and other foods that animals and humans eat. Once consumed, the units of energy stored within that plant are used to meet the energy needs of that person or animal. For a child, this energy is used to help them grow. Every parent of a teenager can attest to their increased energy needs! All living beings use energy to perform basic body functions like regulating body temperature, digesting food, fueling muscles and even our brains.
The nutrients that provide us with energy, measured by calories, are fat, protein, carbohydrate and alcohol. If we prioritize getting our calories from healthy sources like fruits, vegetables, lean proteins and complex carbohydrates and minimize our “liquid” calories, we are well on our way to maximizing our nutrient intake.
How many calories a person needs typically ranges between 1600-3200 per day, depending on factors such as whether you are male or female, how old you are, and how much physical activity you do every day. An athlete will likely need more calories to fuel their extra activity. Also, people with more muscle mass can consume more calories because muscle tissue is very metabolically active. How many calories a person burns at rest is called the basal metabolic rate. This can lower with age, inactivity and loss of muscle mass. The good news is that increasing activity can increase the number of calories our bodies burn, even when they are at rest.
Getting the right amount of calories and being physically active are both important to maintain a healthy weight. Cardiovascular exercise such as brisk walking, jogging, swimming, biking, aerobics, and dancing can raise the resting metabolic rate when performed on a consistent basis. Weight training and other strengthening activities like yoga and tai chi increase muscle mass, which also raises resting metabolic rate for increased daily calorie burning.
To have the maximum health benefit, the CDC recommends adults get at least 150 minutes/week of moderate to vigorous activity. This is a good starting point for ensuring that you are burning enough of the calories you take in. If weight loss is a goal, reducing caloric intake and increasing activity levels is key. For more help and information, the YMCA, NCRD and OSU Extension all offer instructor led fitness programming.
Another great resource can be found at supertracker.usda.gov. The site offers calorie, activity and nutrition tracking resources as well as virtual coaching support to help you achieve personal goals.
Try this quick and easy (and lightened up!) version of a summertime staple: BBQ beans. Lower in sugar and sodium, you’ll save calories and love the flavor of this not-too-sweet side dish. Start with dried white beans to make this an economical option, which gets you 4 “wins” over the canned version: fewer calories, less salt, less sugar, and less expensive. A ¼ cup serving is recommended as a side dish, around ½ cup makes this a main dish. Use it as a healthy stand-in for any meal.
Homemade BBQ Beans for a Crowd
Recipe Source: Michelle Jenck
Number of servings: About 32 servings as a side dish (1/4 cup)
Time for preparation (including preparation and cooking): 25 minutes
Ingredients:
1 tablespoon unsalted butter
¼ cup chopped onion
3 garlic cloves
1/8 tsp chili powder
2/3 cup ketchup
2 tablespoons apple cider vinegar
2 tablespoons mustard
1 tablespoon Worcestershire
¼ cup brown sugar
¼ cup molasses
7-8 cups of cooked navy beans or Great Northern beans (start with 2 1/2 cup of dried beans), or 5 cans navy beans or Great Northern beans, rinsed (Can also use a medley of kidney, black or white beans)
pinch of cayenne (optional)
Directions
- Heat a pan over medium heat.
- Add butter and onion to pan. Cook, stirring often, until onion is lightly brown and softened, about 5 minutes.
- Add garlic and cook for 30 seconds.
- Remove from heat and add all remaining ingredients.
- Add salt and pepper to taste.
- Simmer for 10-12 minutes or until heated through.
by Guest | Jun 9, 2017 | Eat Well
By Allyson Gardner, Access to Local Food Program Coordinator & Rachel Pettit, Farm to School Program Coordinator at Food Roots
As the days become warmer and the sun shines more often, local farmers are busy getting ready for farmers market season! All of the farmer’s markets in Tillamook County are a great place to do some grocery shopping and connect with local growers. One of the best things about shopping at a farmer’s market is knowing that the produce for sale is often picked earlier that day so it is at the peak of freshness (and flavor)!
Choosing fresh produce at the grocery store or at the farmer’s market can be challenging sometimes, but there are things you can keep in mind to ensure that the fruits and vegetables you buy will taste great and store well if you don’t use them right away.
When shopping for produce look for firm, deeply colored fruits and vegetables. Avoid items that are wilted or bruised. These are signs that the produce isn’t very fresh or hasn’t been carefully handled. If you buy produce that is wilted or bruised, it may not taste as good and it definitely won’t last very long in your refrigerator before rotting.
Once you’ve brought your produce home there are a variety of ways to keep fruits and vegetables fresh until you want to use them. Some vegetables can be treated a lot like fresh flowers! Trim the bottoms of celery, heads of lettuce, and bunches of chard, kale, collard greens and chives. Place the trimmed produce in a bowl or cup with two inches of water and keep in the refrigerator. Rinsed plastic yogurt or sour cream containers are great for this.
Root vegetables like potatoes, onions and garlic need to be stored in a cool, dry space like the bottom of a kitchen cabinet or pantry. If you buy these vegetables at a farmer’s market, they might still have some dirt on them. Don’t rinse these vegetables until you’re ready to use them! Other root vegetables for sale at farmer’s markets like carrots, beets and radishes will often have the tops still attached. These greens are edible and make a great addition to salads, but if left on for too long the vegetables will rot much faster. Cut the tops off where they join the root and store them separately.
There are four farmer’s markets in Tillamook:
Manzanita: Laneda Ave & 5th Ave, Fridays 5:00pm-8:00pm starting June 9.
Tillamook: Laurel St and 2nd St, Saturdays 9:00am-2:00pm starting June 17.
Neskowin: Neskowin Beach Wayside, Saturdays 9:00am-1:00pm starting May 20.
Pacific City: Pacific City Library, Sundays 10:00am-2:00pm starting June 18.
A surprising item that you may find at market this summer is garlic scapes. They’re the curly tops that garlic sprout before they flower. Farmers harvest these to encourage the garlic to put more energy into their roots. A delicious way to uses these is to make Garlic Scape Pesto.
All of the markets accept EBT or Oregon Trail Card and participate in the SNAP at Market Program, which lets markets match a person’s SNAP benefits up to $10. This means someone who uses SNAP can get $20 worth of produce for only $10! If you want to learn more about this program or volunteer at one of the markets please contact allyson@foodrootsnw.org or call 593-815-2800.
Garlic Scape Pesto
Recipe Source: Allyson Gardener
Number of servings: 8
Time for preparation (including preparation and cooking): 15 minutes
Ingredients:
- 1 cup basil
- 2 cups chopped garlic scapes (Not a garlic lover? Try adding a little less)
- 1 cup olive oil
- ½ cup pine nuts or almonds (or use your favorite nut)
- 2/3 cup grated parmesan cheese
- 1 teaspoon salt
Directions:
Put the basil and garlic scapes in a blender. Pour 1 tablespoon of the oil, and blend basil and garlic into a paste. Add the nuts, Parmesan cheese, salt, and remaining oil. Blend until smooth. Serve with cooked pasta.
Note:
Are you wondering what else you can do with pesto besides as a sauce for pasta? Try spreading pesto on sandwiches and wraps. Make a quesadilla with mozzarella cheese, pesto, and slices of fresh tomatoes. Pesto can also be a great sauce with grilled fish, poultry, and meats.
by Guest | May 26, 2017 | Eat Well, Recipes
By Jessica Linnell, Assistant Professor of Practice, Family & Community Health, Oregon State Extension, Tillamook County
Looking at this recipe, you might be wondering: how does a berry cobbler fit in with Year of Wellness recipes for healthy eating? It certainly can, and here’s how:
•Enjoy it in small amounts to avoid consuming excess calories, added sugars, and saturated fat.
•Think about the meals you eat all day long and consider balancing other meals to limit calories, added sugars, and saturated fat. You’ve heard about breakfast for dinner, but have you thought about dessert for dinner?
•A healthy eating pattern includes foods that are high in nutritional value and this berry cobbler has some good stuff: wholesome fruit and dairy.
•Most Americans do not eat enough fruit and each serving of this berry cobbler provides one-half cup of berries, which can help you meet the daily recommendation of 2 cups of fruit per day.
•This recipe also provides ½ cup of dairy, which can help contribute toward your daily recommendation of 3 cups per day.
Give yourself permission to indulge in the season’s bounty of delicious berries in a tasty recipe provided to the Year of Wellness from Tillamook’s own Berry Patch Girls.
NOTE: From the Berry Patch Girls on May 10th – Hi Berry Lovers!
We just had conversation with our berry farmers, and they’re saying berries should be ripe and ready somewhere between June 6-10! Yum! ????
Remember: This season, you will find us on the farm located at 2425 McCormick Loop. We’ll be there weekdays from 11:30 a.m. until berries are sold out. Saturday’s, beginning June 17th, we’ll be at Tillamook Farmers’ Market.
Looking forward to seeing all of you, our berry good friends!
Berry Cobbler
Recipe Source: Berry Patch Girls, Carol Marie Leuthold
Number of servings: 12
Time for preparation (including preparation and cooking): 1 hour 15 minutes
Ingredients:
6 cups berries (any type of berries, fresh or frozen. If using frozen, thaw before using).
2 cups flour
2 cups sugar
3 teaspoons baking powder
1 teaspoon salt
2 cups milk
1 cup butter (melted)
Directions:
• Preheat oven to 350 degrees.
• Whisk flour, sugar, baking powder, and salt in mixing bowl; set aside.
• Melt butter in microwave.
• Drizzle 2 tablespoons of the butter into a 9 x 13 baking pan.
• Mix milk and remaining melted butter with dry ingredients.
• Add the berries to the baking pan and spread evenly.
• Pour batter over top of berries.
• Bake 45-55 minutes until golden brown on top and berries are bubbling.
Note from Carol Marie: It’s wonderful, and wonderfully easy to make! You can use any berry or combination of berries. In the late summer or fall, try this recipe with fresh peaches.
by Guest | May 13, 2017 | Eat Well, Recipes
By Jessica Linnell, PhD, Family & Community Health, Oregon State University Extension Tillamook County
When I think of peas, I think about how they are most often the boring sidekick to the meat and potatoes. Growing up, any time we had steak and baked potatoes, or ham and mashed potatoes, there they were: a mound of mushy, deflated, army-green peas. It was only recently that I come to appreciate that this often overlooked (and sometimes disdained) vegetable, when prepared well, can add great flavor, texture, and nutritional value to meals.
There are many different types of peas. Green peas (also known as garden peas or English peas) grow in a pod but are “shelled” or removed from the pod for cooking or eating. When selecting fresh green peas, they should be plump and firm and not rattle around inside the pod. Snow peas (also called Chinese pea pods) should be flat with very small peas inside the pod. The pod and peas inside are eaten together. Sugar snap peas have plump, fleshy pod with peas inside. Both the pod and the peas inside are eaten together. They are crisp and snap like green beans when they are bent.
Fresh peas are in season from April through July and frozen and canned peas are available all year long. To store fresh peas, refrigerate them soon after picking or buying. Store them in an open bag or unsealed container. They should keep for about 3 days.
Frozen peas are excellent to have in the freezer since they keep for a long time, and you can add frozen peas without thawing into pastas, stews, and soups just before you serve it. For the best value, buy frozen peas in large bags that you can reseal, or portion out what you need in smaller freezer bags or containers. Frozen peas will keep in the freezer for up to 8 months. Keep them in a resalable freezer bag or container so you can use what you need and continue to keep the rest frozen.
When purchasing canned peas, look for ones that are low in sodium. If you want to cut more sodium, you can rinse and drain the canned peas and that can further reduce the sodium by about sixty percent. Canned peas keep for 2 years or longer, and be sure to check the use by date on the can.
Did you know that peas are a good source of vitamins A and C? You can take advantage of this great nutritional value by adding fresh, frozen, or canned peas to your meals. Peas make a great nutritional and delicious addition to your meals.
- Peas make a great addition to green salads.
- Try sugar snap peas with your favorite dip.
- Add peas to brown rice or barley pilaf.
- Add fresh or frozen peas to your favorite pasta dish, soup, or stew.
- Mix peas with other veggies and chicken or tofu for a stir-fry.
Creamy Pea Salad
Recipe Source: Debbie Lane, Oregon Food Bank
Number of servings: Serves 4-6 as a side dish
Time for preparation (including preparation and cooking): 10 minutes
Ingredients:
- 1 24 oz-bag of frozen peas, thawed*
- 1 cup celery, chopped
- ¼ cup red onion, finely chopped
- ¼ cup light mayonnaise
- ¼ cup non-fat plain Greek yogurt
- 1 teaspoon apple cider vinegar
- 1 teaspoon sugar
- ¼ cup cooked bacon, crumbled (optional)
- ½ cup sharp cheddar cheese, shredded
- Salt and pepper to taste
*Note: To thaw peas safely, thaw in the refrigerator or heat in a microwave using the defrost setting. Fresh or canned peas can also be used in this recipe but need a little preparation before adding them to the bowl in step 2. If using canned peas, drain and rinse them well with cold water. If using fresh peas, bring 2 quarts water to a boil, add the peas and boil them for 2-3 minutes until they are tender but not mushy. Immediately drain and rinse them in cold water to stop them from cooking.
Directions:
- In a large bowl, combine mayo, Greek yogurt, vinegar, sugar, salt and pepper.
- Add peas, celery and red onions and stir until well combined.
- Stir in the cheese and bacon crumbles.
- Refrigerate for at least 2 hours to chill before serving.
