Nutrient-dense ingredients: Part of the fun of baking is making a recipe your own. With a conventional banana bread or blueberry muffin recipe, substitute up to half the fat, such as butter or oil, with cooked sweet potatoes, bananas, canned pumpkin or cooked lentil puree. Then, decrease the sugar in the recipe by a quarter. To make lentil puree, pulse 1 cup of cooked lentils and ¼ cup of water in a food processor. Nut or seed butters can replace butter or oil in quick bread recipes; substitute up to half the fat in the recipe with peanut butter, almond butter, tahini or another nut or seed butter.

Sweet switches: Some sweeteners such as honey, maple syrup and agave can add trace amounts of nutrients that aren’t found in granular sugar. Additionally, honey is a natural humectant, meaning it will help keep baked goods moist. Avoid serving any foods containing honey to children under 12 months of age due to the risk of botulism. Each of these substitutes replaces 1 cup of granulated sugar:

• 1 cup maple syrup
• ¾ cup honey
• ⅔ cup agave syrup

Decrease other liquid ingredients in the recipe by 2 to 4 tablespoons per 1 cup substitution. For example, if a recipe calls for 1 cup of sugar, substitute ¾ cup of honey and decrease the milk, water or juice in the recipe by 2 tablespoons. To help heavy baked goods rise, add ½ teaspoon of baking soda. Lower the oven temperature y 25 degrees Fahrenheit to prevent over-browning.

Nut or seed butters can replace butter or oil in quick bread recipes; substitute up to half the fat in the recipe with peanut butter, almond butter, tahini or another nut or seed butter.

Yogurt additions: To increase protein and decrease fat, use 2% plain Greek yogurt. Instead of 1 cup of butter, use ½ cup butter plus ¼ cup yogurt. For 1 cup of oil, use ⅓ cup oil plus ⅔ cup yogurt.

Go gluten-free: While nut-based and whole-grain gluten-free flours can add flavor and nutrition, they cannot be substituted 1:1 for regular all-purpose flour. However, mixtures of gluten-free flours can be used. When using a gluten-free all-purpose flour blend, a portion of it often can be replaced with a portion of another gluten-free flour. For example, substitute buckwheat flour for a quarter of the called-for gluten-free all-purpose flour to produce an earthy, hearty flavor.

Plant-based substitutes: Whether the recipe calls for milk, buttermilk or evaporated milk, the grocery store’s dairy case is stocked with unsweetened plant-based alternatives and shelf-stable products are available, too. Review their Nutrition Facts labels for added sugars and look for products that are fortified with calcium and vitamin D. When substituting a plant-based beverage for regular cow’s milk, a 1:1 ratio can generally be used, keeping in mind that the baked muffins and quick breads will generally be denser in texture. When a recipe calls for 1 cup buttermilk, use 1 cup oat or hemp milk plus 1 tablespoon vinegar or lemon juice. To make evaporated milk, simmer 2 cups of any plant-based beverage over medium heat, stirring constantly until it reaches your desired consistency (usually yields 1 cup).

Bonus dry milk powder: For an easy, inexpensive way to make muffins, scones and quick breads taste better and have slightly more protein, add 1 tablespoon of dry milk powder to the dry ingredients of a recipe. As a bonus, this yields a more golden crust and a more tender result.

References

Baking Tips and Tricks. Nature Nate’s Honey Co. website. https://www.naturenates.com/tips-and-tricks/. Accessed July 20, 2021.
Make Your Baking Better With Milk Powder. MyRecipes website. https://www.myrecipes.com/cooking-method/baking-recipes/use-milk-powder-baking. Updated April 10, 2019. Accessed June 14, 2021.
Plant-Based Baking: Using Dairy Alternatives. Pacific Foods website. https://www.pacificfoods.com/plant-based-beverages/. Accessed June 14, 2021.
Quick Breads. University of Kentucky College of Agriculture website. https://fcs-hes.ca.uky.edu/sites/fcs-hes.ca.uky.edu/files/2ssc_qb_pub.pdf. Published December 2010. Accessed June 14, 2021.

Back to square one. Take everything — and that means everything — out of your pantry and set it out where you can see it. Take stock of what you have, what needs to be used and if you have duplicate items. Along with being the first step to organizing, this also is a budget-saving strategy; knowing what you have will help you avoid purchasing double. If you have duplicate items, consider donating them.

Before Restocking Items in the Pantry:

Avoid heat and light. The quality of some pantry foods can suffer in heat; these include canned goods, whole grains and flours, vegetable and olive oils and vinegars. The ideal pantry temperature is 50 to 70 degrees Fahrenheit. During the summer, some cupboard shelves closest to the ceiling may reach near 90 degrees. Other significant sources of heat are the stove and dishwasher. Storing shelf-stable foods in closed cabinets away from these appliances also keeps them out of direct light. And storing some foods, such as whole-wheat flour, in the refrigerator or freezer can extend shelf-life.

Use clear, food-grade containers. Staples such as flour, dry beans, pasta and whole grains come in containers with different shapes and sizes and are often used in small amounts at a time. After opening these foods, store them in clear, stackable containers that are labeled and dated to keep them visually appealing and tidy. Additionally, an airtight seal keeps out moisture and pests. Use the food at the bottom of the containers rather than just topping them off, otherwise the contents at the bottom will go stale. Always wash and thoroughly dry containers before refilling.

Recycle and reuse. If reorganizing items in your pantry with stackable plastic containers is not realistic or in your budget, reuse various sized condiment and food jars after thoroughly cleaning and drying them. Write the food’s purchase date or when it was opened on the jar lid and keep the packaging for future reference. Tape cooking instructions to the outside of the container for easy access. To make pull-out drawers for irregularly shaped pantry items or opened snack bags, cover sturdy, clean cardboard boxes in colorful contact paper and add a label. You also can use clean boxes or expandable shelf organizers to create “stair steps” to lift items in the far back and corners of shelves so they remain visible.

Designate pantry and kitchen zones. Divide your pantry into zones according to recipe use: baking area, spices, nut butter and jelly, pasta and canned tomatoes, canned beans near dried beans (a reminder to cook those dried beans if you have time). If all pantry items don’t fit in a standard cupboard, consider placing them in a zone where they may be used; for example, store cereal on a shelf near bowls.

First In, First Out. Keeping temperature variables in mind, put food back into the pantry and cupboards with older items in the front. Use opened items first and check to see if foods need to be refrigerated after opening. If stored properly, many unopened canned foods are safe to use past the quality date printed on the can. Highly acidic canned foods such as tomatoes and fruit may keep for as long as 12 to 18 months and unopened cans of less-acidic foods such as tuna, chicken and vegetables may last two to four years.

References

Food Storage Safety Tips for the Cupboard. Academy of Nutrition and Dietetics website. Published April 2, 2020. Accessed August 18, 2021.
FoodKeeper App. FoodSafety.gov website. Accessed August 18, 2021.

DIY herb brush: For savory foods, consider assembling a brush using fresh herbs; wilted herbs also work. Wrap kitchen twine around the stalks of any herb or combination of herbs after they have been washed. Woody herbs such as thyme, rosemary and sage work best, but you also can use cilantro or basil. Wet the twine before using the brush on a grill. Use a forceful slapping motion rather than gentle brushing to help transfer the aromatic herb oils to grilled meat or the surface of bread dough. Only use herb brushes on food after the surface has cooked to prevent the spread of harmful bacteria. After use, remove the twine and cook the herbs in any recipe; otherwise, the herbs should be discarded.

Basting liquids: In addition to adding flavor, the purpose of brushing on a basting liquid is to cool the surface of a food to prevent over-browning.

Water-based. Use apple juice to cool the surface of pork when grilling or chicken broth when roasting a whole chicken or turkey. When basting poultry, brush only the breast to slow the cooking, since white meat is usually done before dark meat.

Oil-based. Reserve some marinade before using or after marinating poultry, fish or meat, cook the raw marinade by boiling for at least one minute. Then, brush it onto the roasting or grilling food to create a flavorful crust. Using an herb brush adds even more flavor. When barbecuing, do not brush on a sugary sauce until the meat has partially cooked. This will prevent unnecessary scorching; the sauce can still be brushed on several times at the end of cooking to build up flavor and crust. To prevent cross-contamination, use a clean brush each time.

Pastry washes: Washes can be brushed on prior to baking to enhance the surface texture and appearance of baked goods. Washes also act as an adhesive for nuts or other toppings. Use the right wash for the desired effect.

Egg washes. Brush on a beaten egg white for a shiny surface sheen. Use a beaten egg yolk for a golden-brown appearance. A beaten whole egg adds both color and sheen. For easier application, add one or two tablespoons of water to egg washes.

Glazes and sweeteners. Brushing on maple syrup, honey or simple syrup sweetens the crust of baked goods and makes it softer.

Milk washes. Milk, half-and-half or cream washes contain natural sugars, which turn a light golden color during baking.

Oil washes. Olive oil softens the crust of focaccia, enhances it with a rich flavor and makes it shiny. Butter does the same to a loaf of bread.

Water. Brushing water onto Italian or artisanal breads gives them an extra crisp crust. Use an herb brush to add flavor.

References

Can you reuse meat marinade? U.S. Department of Agriculture website. Published July 17, 2019. Accessed April 9, 2021.
Hensperger B. The bread bible: Beth Hensperger’s 300 favorite recipes. San Francisco, CA: Chronicle Books;1999:28-29.
Lopez-Alt K. The Food Lab: Better Home Cooking through Science. New York, NY: W.W. Norton & Company; 2015:327-328.
McGee, H. On Food and Cooking: The Science and Lore of the Kitchen. New York, NY: Scribner; 2004:154-155;158-159;399.
Poultry: Basting, Brining, and Marinating. USDA Food Safety and Inspection Service website. Accessed May 13, 2021.

USE THEM UP. Many ground spices lose potency within a year. By that time, they’ll still be edible, but you’ll you need to use an additional ⅛ to ¼ teaspoon to deliver the same flavor.

BUY THEM WHOLE. If possible, purchase whole spices, which stay fresh for about a year. Store them away from heat and light, not near the stove. Grind or grate whole spices when you need them, rather than prepping ahead of time.

GRIND YOUR OWN. Grinding or crushing whole spices releases fragrant oils, so to avoid losing potency and flavor, grind only as much as you need. Use a mortar and pestle, electric spice grinder or coffee grinder that you dedicate only to spices; or place spices in a resealable freezer bag, then crush with a pan, meat mallet or rolling pin.

TOAST SPICES. Toasting releases more aromatic compounds before you grind spices or add them to a recipe. Place a small amount in a dry skillet and heat over medium heat for less than five minutes, until they smell toasted or fragrant. Shake the pan while toasting to prevent burning. To revitalize older ground spices, toast for only two to three minutes and use immediately.

BLOOM IN OIL. Warming whole and ground spices in oil helps increase flavor in two ways: Heating helps liberate the flavorful oils in spices, so they can infuse into the fat. And spice-infused fat carries flavor throughout a dish much better than simply adding a dry spice to a recipe or to water or broth. Adding ground spices to a cooking fat such as oil or butter is called “blooming” and is a quick way to intensify the spice’s flavor. In a pan on the stove, heat spices for 30 to 60 seconds in oil or add to aromatics such as onions or garlic while they cook in fat. Steep whole spices in oil for up to 20 minutes at a very low temperature.

STOCK SMART. Keep spices on hand that you know you’ll use within six months. Always have one or two spices in your pantry from each of these categories:

Seeds: annatto, caraway, cardamom, celery, coriander, cumin, dill, fennel, fenugreek, mace, mustard, nutmeg, sesame, star anise
Suggested uses: Steep into sauces or drinks, toast and crush into vegetable dishes or add to sweet-savory pickles or fermented vegetables.

Dried berries and flowers: allspice, cloves, peppercorns (black, green, white, pink and Sichuan), saffron, sumac
Suggested uses: Use in rubs or marinades, or mix into cooked whole grains and vegetables (bonus: cracked spices also add texture to dishes).

Roots: garlic, ginger, turmeric
Suggested uses: Chop and sauté in oil as a recipe base for savory dishes.

Chiles and peppers: Aleppo pepper, ancho chile pepper, cayenne pepper, chipotle chile pepper, crushed red pepper, Gochugaru Korean red pepper, Hungarian hot paprika, Raja Mirchi chile, smoked paprika, sweet paprika, Urfa pepper
Suggested uses: Warm in oil to use in recipes for meat, poultry, fish, tofu and vegetables or make pastes such as sambal oelek.

Ground “baking” spices: allspice, cardamom, cinnamon, cloves, nutmeg
Suggested uses: In addition to baking, use these spices in savory dishes such as North African and Turkish stews and grain recipes.

Blends: adobo seasoning, Cajun seasoning, curry powder, five-spice powder, garam masala, Jamaican jerk seasoning
Suggested uses: Add to egg recipes or rice dishes for a global flavor infusion.

Umami: bagel topping seasoning; mushroom powder; monosodium glutamate (MSG); nutritional yeast; seaweed, dried fish and sesame shake
Suggested uses: Sprinkle on any dish at the table for a flavor boost with less salt (note: some blends include salt).

Read about dried herbs including thyme, rosemary and basil here.

References

Duyff R. Complete Food and Nutrition Guide. 3rd ed. New Jersey: John Wiley & Sons, Inc.; 2006:333-334.
Goody C, Drago L. Cultural Food Practices. Chicago, IL: Academy of Nutrition and Dietetics; 2010:59,95,106,122,136,173,188.
Herbst T, Herbst R. The New Food Lover’s Companion. 4th ed. New York, NY: Barron’s Education Serious, Inc.; 2007:651-652.
Lopez-Alt K. The Food Lab: Better Home Cooking through Science. New York, NY: W.W. Norton & Company; 2015:257-258.

Kid-friendly starters: Older kids and teens also don’t eat enough nutrient-dense grains, dairy foods and beverages, and fruits and vegetables. This means low intakes of phosphorus, magnesium and choline. Additionally, adolescent girls don’t consume enough vitamins B₆, B₁₂, folate, iron and protein.

When paired with protein-rich dairy milk or a fortified soy beverage, dry cereals contain many of these nutrients. Fill a zip-top bag with whole-grain cereal and a sprinkle of a “fun” cereal, along with a to-go cup of unsweetened low-fat or fat-free milk or soy milk.

Waffle makers are uniquely equipped to make warm, crispy breakfast concoctions by heating both sides quickly and at the same time. Coat the waffle iron with cooking spray before preparing portable quesadillas, creating grilled cheese on whole-wheat bread or transforming frozen plain shredded potatoes into hash browns. You can even “waffle” pizza dough, then top the cooked dough with tomato sauce and cheese.

Breakfast beans: One serving of cooked beans helps provide several nutrients people need, including calcium, potassium, dietary fiber and protein. Beans can be counted as a serving of vegetables or as a protein food.

Microwave frozen edamame and pair with a hardboiled egg and fruit to keep you full until lunch time. A bean burrito will fill your belly, too. Search “tortilla hack” on social media and make a creation with any bean, vegetable and cheese combination on a whole-wheat tortilla.

Hummus can be a savory or sweet start to the day. Spread plain hummus on whole-grain toast or cut-up vegetables, or smear sweet cinnamon hummus on graham crackers or pieces of fruit. To make your own sweet spread, puree a can of drained and rinsed chickpeas and add 3 to 4 tablespoons of honey or maple syrup, plus your favorite spices and some vanilla extract.

Frozen quick fixes: To control the amount of sodium and calories from saturated fat and added sugars, create your own frozen packaged breakfasts. For breakfast sandwiches, make simple homemade patties using vegetables or lean meat and freeze each with a whole-grain English muffin top. Then make scrambled eggs in round egg rings and freeze each with an English muffin bottom. To serve, warm each half side-by-side (not on top) at 60-percent power in the microwave for 2 to 3 minutes, flipping halfway through.

Use an ice pop mold to make a breakfast treat. Fill the mold with low-fat or fat-free plain yogurt, fruit and granola that’s low in added sugars, then freeze for at least 6 hours or overnight. For best results, use small berries or thinly sliced juicy fruit such as mango, melon, pineapple or kiwi.

Overnight success: Take a few minutes the night before to prepare a ready-to-eat breakfast for morning.

Make savory overnight oats by mixing dry oats, plain yogurt, a drizzle of olive oil and a shake of both kosher salt and crushed red pepper. Refrigerate until morning. Quick barley is chewy and nutty after an overnight soak in milk, yogurt or 100-percent fruit juice. Or soak cooked brown rice, quinoa or farro overnight in a sweet or savory liquid, then add toppings such as dried fruit and nuts or leftover cooked vegetables with salsa or kimchi.

Sandwiches are great portable breakfasts and they’re even better with a smear of mashed avocado. To keep avocado from turning brown, place sandwich fillings tightly against the avocado or use plastic wrap placed smooth against the avocado to prevent oxidation.

Travel mug meals: Pack a spoon to get the goodies out of the bottom of your to-go cup. For a super soup (yes, for breakfast!), heat a can of soup and add any of these nutrition-enhancers: frozen vegetables, canned beans, leftover cooked vegetables or cooked meat.

Use a microwave-safe mug or a 12-ounce canning jar to make a microwave egg scrambler. Mist the inside of the mug with cooking spray, add two eggs and whisk with 2 tablespoons milk or water. Stir in 3 tablespoons of chopped vegetables such as mushrooms or spinach, then microwave on high for 30 seconds. Stir and microwave 70 to 80 seconds more, or until eggs are firm.

References

Add Hearty Flavor to Recipes: Cannellini Beans. Bush Beans website. Accessed February 15, 2021.
Microwave Cheese & Pepper Coffee Cup Scramble. The Incredible Egg website. Accessed February 15, 2021.
U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. Dietary Guidelines website. Published December 2020.
White kidney beans. USDA Food Data Central website. Accessed February 15, 2021.

Layer it right. Since heating elements are on the bottom and sides of a slow cooker, ingredients should be placed in a certain order: Hearty, tough vegetables cut into similarsize pieces go on the bottom and stacked up the sides. These include potatoes, turnips, parsnips, carrots, beets, soaked dry beans and winter squash. The next layer is less-dense vegetables such as celery, fennel, green beans and bell peppers. To avoid overcooking, meat, poultry and tofu generally are placed above hearty vegetables; meat juices drip down and flavor the entire pot.

Quick-cooking, delicate vegetables and canned beans must be placed on the top to preserve their texture and individual flavors; these include zucchini, spinach, cauliflower, broccoli and peas. Slow cooker recipes should include liquid to prevent food from sticking; if a recipe does not, add about ½ cup water, broth or juice.

Spend an extra eight minutes. That is about how long it takes to sauté onions and garlic or brown meat to add extra flavor. To minimize the risk of foodborne illness and remove extra fat, brown ground meat before adding it to the slow cooker. If time is tight, add onions and garlic to the middle layer with the celery.

Forego frozen meat. Defrost meat or poultry in the refrigerator and cut into smaller pieces before putting it in the slow cooker.

Flash-cook fish. For moist, flavorful fillets, add raw fresh or thawed fish after slow-cooking vegetables for several hours. Three or four fillets cook in about 20 minutes or less when nestled in the steaming vegetables and liquid. It’s harder to overcook fish because the window of doneness is longer than with higher-heat methods.

Garnish galore. Hearty fresh herbs such as rosemary and thyme can be added on top of food in the slow cooker. Hold off on delicate fresh herbs including parsley, cilantro and basil, however, until the dish is served. Their fresh leaves and crunchy stems can be a welcome contrast to a meal of mostly soft textures.

Don’t peek. Lifting a slow cooker’s lid just once can delay food’s doneness by 20 to 30 minutes. Peeking more than once, especially at the beginning of the cooking process, also can put the dish in the food safety temperature danger zone, where bacteria can rapidly grow.

Fine-tune the temp. Soups, stews, chili and casseroles with ground meat are usually fine to cook on the high setting, but poultry can get tough and dry on high. Even on low, boneless chicken breasts cook in about three to four hours. Use a food thermometer to ensure food is cooked to the appropriate internal temperature.

Cook beans. The moist heat of a slow cooker yields beans with soft skins like the texture of canned beans. Soak dry beans overnight, drain and then add beans to the slow cooker and cover with 2 inches of water. Add dry spices such as oregano, cumin or black pepper that can withstand the long bubbling time. A small amount of meat or ham hock adds giant amounts of flavor. Because kidney beans have especially high levels of lectin, preparing them in a slow cooker is not recommended; rather, you should boil kidney beans at a high temperature to destroy lectin.

Prepare pasta. Add 1 pound of tube-shaped pasta such as penne, ziti or rigatoni to a 6-quart slow cooker, then stir in a 28-ounce can of low-sodium crushed tomatoes, a 24-ounce jar of pasta sauce and a 15-ounce container of ricotta cheese. Cook on low for about three hours. Add 1 cup shredded mozzarella during the last 10 minutes of cooking.

References

Bad Bug Book, 2nd ed. Food and Drug Administration website. Published 2012. Accessed November 9, 2020.
Cook Slow to Save Time: Four Important Slow Cooker Food Safety Tips. United States Department of Agriculture website. Published October 24, 2017. Accessed November 9, 2020.
Cooking Beans in the Slow Cooker. The Bean Institute website. Accessed November 9, 2020.
Selecting and Using Slow Cookers. Kansas State University Research and Extension website. Accessed November 9, 2020.
Slow cookers and food safety. University of Minnesota Extension website. Reviewed 2018. Accessed November 9, 2020.

Flavor Power

Think of loose tea leaves as dried herbs and your mind will open up to all kinds of ingredient possibilities. These tea varieties are the most common and deliver distinct flavors:

Black: The most caffeinated variety, black tea delivers very robust and full-bodied flavors ranging from malty to cocoa.

Oolong: A slight step down in caffeination, oolong or “black dragon” tea can still be bold but tends to taste sweeter and has toasty notes.

Green: With less caffeine than darker varieties, green tea provides earthy, grassy and slightly bitter notes.

White: The most delicate of teas and low in caffeine, white tea tends to have a light, smooth and honey-like taste.

Herbal/fruit: Containing little or no caffeine, these “teas” are not sourced from tea plants but rather from fruits, herbs and flowers that, when dried, provide an array of flavors such as floral, lavender, citrus and berries.

Tea-enhanced Recipes

Steep for breakfast. Simmer a pot of milk with a few tea bags such as chai, peach or Irish Breakfast. Steep for a few minutes, remove the bags, then use tea to prepare oatmeal or make a milk steamer. Freeze any extra tea milk in ice cube trays to make smoothies blended with fruit and yogurt.

Infuse cooking liquid. For savory dishes, simmer water with lemon, orange blossom or chamomile tea to create a fragrant broth for cooking whole grains or beans such as quinoa, brown rice or chickpeas. Use more robust teas like oolong or Earl Grey as a base for heartier dishes such as chili or stews.

Make it meatless. Dried over burning pine, lapsang souchong is a black tea with strong smoky flavor, ideal for vegetarian versions of cured meat dishes. To create flavor similar to bacon, pancetta or sausage, steep a few tea bags in the cooking liquid for beans or grains to make meat-free paella, baked beans or hearty soups.

Zip up dressings. Herbal and fruit teas add delicious flavor to homemade dressings and vinaigrettes. Whisk ¼ cup cooled brewed tea or 2 teaspoons dry loose-leaf tea such as jasmine, berry or mint with ⅓ cup olive oil, 2 tablespoons white or red wine vinegar, 1 teaspoon honey and ½ teaspoon Dijon mustard. Pour over fresh leafy greens or roasted vegetables.

Make a marinade. The tannins in tea act as a natural tenderizer, making it ideal for meat or poultry marinades. Brew 2 cups black tea such as Darjeeling. Once cooled, mix with ¼ cup lesssodium soy sauce, 1 tablespoon maple syrup and 2 teaspoons canola oil. Add chicken, pork or steak and marinate in the refrigerator for at least one hour before cooking.

Mix in the matcha. This green tea powder adds a slightly sweet, fresh flavor to a host of foods (not to mention a gorgeous shade of vibrant green). Sprinkle ½ teaspoon matcha over chopped tropical fruit such as mango, pineapple or banana, shake over avocado toast or mix into vanilla yogurt for a parfait.

Enhance desserts. From delicate to robust, just about any variety of tea can enrich sweet treats. Steep hibiscus or vanilla rooibos tea in milk, then use it to make custard or rice pudding. Using a food processor, pulse chai tea leaves into a powder to put in sugar cookies or banana bread. Matcha powder also is a tasty addition to any type of ginger or lemon dessert like gingerbread or lemon bars.

References

Bolton D. Tea Consumption Second Only to Packaged Water. World Tea News website. Published May 1, 2018. Accessed September 8, 2020.

Preparation Pointers

Fold and tuck. It’s essential to have a fillet of equal thickness to ensure even cooking. If one side is thinner than the other, tuck the smaller end under the fillet to increase that side’s height and create a consistent thickness.

Flip with ease. An easy way to prepare fish is sautéing it in a hot skillet. To ensure fillets don’t tear or flake apart when turning, coat the pan with oil or cooking spray and use a fish spatula, which typically has a thin metal head with slots and is longer than the average spatula. If cooking a fillet with skin, start skin-side down, as it’s easier to slide the spatula under the crispy skin to flip.

Check the flake or shape. Overcooking seafood is a common mistake, resulting in dry fish or rubbery shellfish. The general guideline for cooking fish fillets is about 10 minutes per inch of thickness in a 400°F preheated oven. Check a few minutes before the cooking time is up to see if the fish has turned opaque and has reached a minimum internal temperature of 145°F. It should flake easily with a fork when done. Cook shrimp in a hot pan for 4 to 5 minutes or until they form a C-shape (when shrimp have an O-shape, they’re overcooked), and their flesh appears opaque and pearly or white in color.

Skip the thaw. Place frozen salmon fillets skin-side down on a baking sheet, cover with foil and bake 15 minutes in an oven preheated to 425°F. Remove the foil and cook for another 8 to 10 minutes, until fillets begin to flake and reach an internal temperature of 145°F. Frozen shrimp can be seasoned with spices and put directly under a broiler preheated to high on a preheated sheet pan. They’ll be ready in about 5 minutes.

Meet the microwave. A surprising method to some, microwaving works for both thin and thick fish fillets. Swirl a little oil in a shallow glass pie plate and add up to four 4-ounce fillets (use the fold and tuck method if fillets are uneven). Cover with plastic wrap, leaving a small vent for steam to escape. Microwave on high for about 3 minutes (no flipping required).

Enhancing Flavor

Start with mild. Thin white fish is a blank slate for any flavor. Season it with herbs and spices such as oregano, chili powder or cumin before baking or sautéing for a taco filling with salsa and guacamole. Or, season it with black pepper, salt and lemon juice, cook and then serve with garlicky pesto on top.

Incorporate into meals. Seafood can easily be added into family favorites. Mash canned tuna or canned crab into tomato sauce for pasta, use flaked cooked salmon to stuff burritos with cheese or cook chopped shrimp in stir-fry and serve with rice.

Crust it. Adding a flavorful and crunchy crust can transform texture and make fish more appealing. Crushed cornflakes, cornmeal, finely chopped nuts or whole-wheat panko breadcrumbs mixed with grated aged cheese all make an irresistible crust. First coat the fillet in flour and then in a beaten egg mixture before dredging in your chosen coating. Cook to an internal temperature of 145°F, then serve with a dunking sauce such as ketchup or yogurt mixed with olive oil, lemon juice and chives.

Make a cake. Canned tuna, salmon or baby shrimp are handy ingredients for assembling quick fish patties or burgers. Mix two drained 5-ounce cans with 1 egg, ¾ cup breadcrumbs or mashed baked potato, ¼ cup diced onion, bell pepper or celery, and your favorite spices such as Italian seasoning or red pepper flakes. Form into patties and cook in a skillet with hot oil for 3 to 5 minutes per side.

References

Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements website. Revised October 17, 2019. Accessed June 30, 2020.
Safe Minimum Cooking Temperatures Charts. Foodsafety.gov website. Revised April 12, 2019. Accessed June 30, 2020.

General Substitutions
It’s simple to use reduced-fat (2%) Greek yogurt in a 1:1 ratio in place of creamy, higher-fat, tangy ingredients such as sour cream or crème fraiche. In place of ingredients such as ricotta cheese, cream cheese, mascarpone, heavy cream or mayonnaise, use roughly half the original ingredient and half yogurt. Heavy cream often is added to hot soups or sauces because it doesn’t curdle in the heat; to prevent yogurt from curdling, don’t use fat-free yogurt and add yogurt after removing from heat. If soups or sauces need to be reheated, warm gently; never boil or simmer.

Baking Substitutions
For 1 cup butter, use ½ cup butter plus ¼ cup 2% Greek yogurt. For 1 cup oil, substitute ⅓ cup oil plus ⅔ cup yogurt. For 1 cup buttermilk, use ⅓ cup milk plus ⅔ cup yogurt or try equal parts. For 8 ounces cream cheese, use 4 ounces cream cheese plus ½ cup yogurt.

Marinade and Rubs
In Mediterranean and Indian recipes, regular (not Greek) yogurt is used as a marinade to help tenderize lamb, goat, pork or chicken. Marinate for a few hours in the refrigerator before removing meat from the yogurt and discarding the marinade, then roast. Because of its thicker consistency, Greek yogurt can be rubbed on tender cuts of meat; the yogurt does not need to be removed before cooking and will insulate the meat from moisture loss. For a pound of meat such as pork tenderloin, rub 2 to 4 ounces of Greek yogurt on the meat before roasting. Yogurt marinades and rubs are good flavor carriers for herbs and spices such as rosemary, sage, thyme, curry powder, black pepper, crushed red pepper and salt.

Whipped Cream
Yogurt whipped cream tastes rich and a tiny bit tangy, a welcome contrast when served on a sweet dessert. Add ¾ cup Greek yogurt, ⅔ cup heavy cream, 2 tablespoons sugar and ½ teaspoon vanilla extract to a chilled bowl. Beat first on low and then on high until stiff peaks form.

DIY
Make yogurt at home in a yogurt maker, slow cooker or multi-cooker. Depending on the recipe, the process takes about eight to 12 hours in a yogurt maker or multi-cooker and about 12 to 14 hours in a slow cooker. To make 3 to 4 cups of yogurt, use 2 quarts milk and ¼ cup store-bought yogurt. Pick a flavor you enjoy, since that’s how the final product will taste. For more protein, add nonfat dry milk powder or strain the yogurt longer to make Greek yogurt. Save the strained whey for smoothies or use it in quick breads in place of buttermilk.

References

Are all yogurts created equal? Not exactly. K-State Research and Extension Service website. Published October 23, 2015. Accessed January 9, 2020.
Ball S, Segrave-Daly D. The 30-Minute Mediterranean Diet Cookbook. Emeryville, CA: Rockridge Press; 2019:158-159.
Greek Yogurt Substitutions. Cabot website. Accessed January 9, 2020.
Lopez-Alt K. The Food Lab: Better Home Cooking through Science. 1st ed. New York, NY. W.W. Norton & Company; 2015:327-328.
Making Yogurt at Home. University of Alaska Fairbanks Cooperative Extension Service website. Accessed January 9, 2020.

And the best part? Lean meat may never be dry or overcooked again because extenders add moisture that is provided by fat in higherfat ground meat. Use these hacks with lower-fat ground beef, pork, lamb, chicken and turkey.

Mushrooms
Add chopped mushrooms to meat to increase a dish’s B vitamins, selenium and dietary fiber; mushrooms that are exposed to UV light can boost vitamin D content, too. Mushrooms add umami characteristics often described as “meatiness” to dishes and allow you to use less salt. There’s no exact recipe for blending: Use 8 ounces of raw mushrooms for 8 ounces of raw meat, or use one pound of raw mushrooms for less meat — both will work well because mushrooms cook similar to meat. Chop fresh mushrooms and mix with raw ground meat, or sauté or roast the mushrooms first to enhance flavor. Roughly chop mushrooms with a knife or use a food processor until they look like ground meat.

Lentils
Affordable brown lentils are similar in color and texture to crumbled, cooked ground meat and are a good source of protein, fiber, iron and folate. Traditional in Mediterranean dishes such as Greek keftedes and Persian koftas, lentil meat extension is not new. To raw ground meat, add cooked brown lentils in a ratio of 3:1 or 2:1. Lentils that are pureed or pulsed in a food processor act as a binder to keep burgers and meatballs from crumbling and can replace egg or breadcrumb binders.

Beans
As a meat extender, cooked or canned beans are more noticeable in a final dish than lentils. However, mashed beans act much like pureed lentils as a binder, especially if you add a small amount (1 to 2 tablespoons) of the starch-rich canned bean brine. The brine is salty, so you need less salt in recipes. Mashed pinto or black beans are barely noticeable in ground beef. Lighter colored mashed garbanzo or great northern beans meld into ground chicken or turkey.

Prunes
Prunes help lock moisture into meat because of their ideal combination of sorbitol and fiber: Sorbitol attracts moisture and fiber helps absorb it. A little can go a long way, so use just two to three prunes in a pound of raw meat. Soak prunes in hot water for five minutes, drain, then puree. When cool, mix prunes into raw meat. Adding a few more tablespoons of prune puree can help with browning, and a half cup of chopped prunes can add bulk and extra flavor to a pound of raw meat.

Whole Grains and Seeds
Adding oats, bulgur, quinoa and chia seeds can add volume and nutrients to meat. You can’t go wrong with 1 cup cooked bulgur or quinoa per pound of raw meat. For use as a binding agent, start with ¾ cup dry oats or 1 tablespoon hydrated chia seeds per pound of raw meat.

Textured Soy Protein
Textured soy protein, also known as textured vegetable protein, is commonly a single-ingredient product made from soybeans. The soybean oil is removed and the resulting flour, a complete protein, is cooked under pressure and dried into crumbles like breadcrumbs. Once rehydrated, this meat extender has a similar appearance and texture to ground meat. Textured soy protein is almost flavorless and absorbs the spices or sauces to which it is added, blending easily with ground meat in chili or pasta sauce. To avoid oversaturation, rehydrate textured soy protein separately before adding it to cooked ground meat in any ratio.

References

Health & Nutrition. Lentils website. Accessed January 2, 2020.
Making Winning Meals with Soy: A Guide for school Foodservice and Child Care Providers. United Soybean Board website. Accessed January 2, 2020.
Textured vegetable protein, dry. U.S. Department of Agriculture website. Accessed January 2, 2020.
The Blend. The Mushroom Council website. Accessed January 2, 2020.
TVP^® (Textured Vegetable Protein). Bob’s Redmill website. Accessed January 2, 2020.
Umami in Foods: What is Umami and how do I Explain It? Academy of Nutrition and Dietetics Evidence Analysis Library website. Accessed January 2, 2020.
Wong K, Corradini MG, Autio W, Kinchla AJ. Sodium reduction strategies through use of meat extenders (white button mushrooms vs. textured soy) in beef patties. Food Sci Nutr. 2019;7(2):506–518.

Sweeten savory recipes. Using sweet dried fruits in savory dishes adds contrasts in flavor and an opportunity to reduce the amount of salt you consume. Spices such as cumin, coriander and cinnamon complement Moroccan meatballs with dried apricots or golden raisins. Make a one-pot dish of chicken, olives and prunes or dried figs. Stuff acorn squash halves with bulgur and dried cherries or cranberries.

Bake better. In a recipe for baked goods, replace half the fat with dried fruit puree to increase the nutrition while decreasing the fat and sugar content. For example, puree 8 ounces of dried plums with 6 tablespoons of hot water. If a recipe calls for 1 cup oil, use ½ cup oil and ½ cup prune puree. Also, decrease the sugar in that recipe by one-third to one-half because of the sweetness of the prunes. Avoid over-mixing the batter. Prune puree makes chocolate recipes taste especially rich and also is delicious in baked goods with fruit, such as muffins or other recipes where moist, soft or chewy results are desired.

Give as gifts. Dried fruits are nature’s presents and can be welcome additions to holiday treat platters, appetizer plates and gift baskets. Or make them the star by combining dried mango, pineapple, dates, large raisins and other dried fruits with fresh citrus fruit for a holiday gift.

Avoid sticky situations. When chopping dried fruit for recipes, coat your knife with nonstick cooking spray before slicing or occasionally run your knife under hot water to prevent the fruit from sticking. Before measuring chopped dried fruit, mist measuring cups with cooking spray for easy release.

Dry your own. Cranberries, sliced apples, halved grape tomatoes and other fruits can be dried in an oven or a food dehydrator. Dry fruits at 140 to 150 degrees Fahrenheit. The length of time varies based on the fruit size, humidity and whether air is circulated by using a convection oven or a food dehydrator; almost double the time and energy is needed in a conventional oven. Using a conventional oven with the door propped open, drying time is about five hours for thin apple slices, six hours for cranberries and 10 hours for grape tomato halves. Stir food and turn large pieces over every three to four hours.

Dried fruits should be leathery and pliable; for food safety, store dried fruit in the refrigerator if there is even a hint of moisture.

Freeze-dried. When processed and packaged correctly, freeze-dried fruits retain their original flavor and nutrients. Using a food processor, whiz these melt-in-your-mouth fruits into a powder. Roll fruit-and-nut energy balls in the powder or use it in place of sugar in homemade whipped cream.

Store well. Store opened dried fruit in an airtight container below 70 degrees Fahrenheit and consume within one month; it also can be stored in the refrigerator for six months or the freezer for a year. In large-scale foodservice kitchens, avoid storing dried fruit in warm places or near grain-based foods such as cereal or flour to avoid attracting insects. Similar to honey crystalizing, sugars in dried figs can rise to the surface and turn white; they provide a natural (and safe) crunch when eating a soft dried fig. To remove crystals, rinse figs with warm water or use in a cooked or baked recipe where crystals will dissolve when warmed.

References

Prune Puree Recipe. Sunsweet Growers website. Accessed October 24, 2019.
Shelf-Stable Food Safety. United States Department of Agriculture Food Safety and Inspection Service website. Updated August 2014. Accessed October 24, 2019.
USDA Foods Product Information Sheet for Child Nutrition Programs. United States Department of Agriculture website. Published June 2016. Accessed October 24, 2019.
What is the white crystalized substance on my figs? Valley Fig Growers website. Accessed October 24, 2019.

To Skin or Not to Skin: While most winter squashes have hard and bitter-tasting skins, some types including delicata and kabocha have edible and better-tasting skin, especially when roasted. There’s no need to remove the skin before cooking if you plan to puree the flesh, because it’s much easier to scoop flesh out of the skin after cooking.

To remove the skin before cooking, slice off the bottom of the squash and place it flat on a cutting board. Cut a larger squash, such as butternut, in half width wise to make it more manageable. Place squash securely on a cutting board and peel in a downward motion with a sharp peeler such as a Y-peeler. You also can use a knife.

Cut This Way: How you plan to prepare the squash usually informs how to cut it. For butternut or acorn squash that will be pureed and spaghetti squash that will be scraped out, cut squash in half lengthwise following the microwave tip above; scoop out the seeds, then roast cut-sides-down on an oiled baking sheet with a lip in a 375°F oven for 35 to 45 minutes or until you can easily pierce the skin with a fork. To cube winter squash, peel it first then carefully cut into ½-inch cubes of equal size to ensure even cooking when roasting, boiling or pansautéing.

For winter squash with edible skin, scrub the skin and cut in half, following its natural groves. Acorn squash can be sliced into wedges and delicata can be cut into half-moons.

Save the Seeds: Noshing on pumpkin seeds is popular, but butternut, acorn and spaghetti squash seeds also can be scooped out and roasted to make a crunchy snack or salad topper.

Winter Squash Recipe Hacks
Power of the Puree: Place cooked winter squash flesh in a blender and add ¼ cup milk or broth at a time until the consistency is smooth. Mix ½ cup to ¾ cup of puree into sauce for macaroni and cheese or into pasta sauce for added flavor, color and nutrients. Or mix puree with broth, milk or coconut milk and spices for a quick soup. Freeze puree in small portions for future use.

Go for the Whole: You can cook an entire sugar or pie pumpkin in the oven. Clean the skin of the pumpkin, then place it on a rimmed baking pan and cover loosely with foil. Add 2 cups water to the pan and bake at 375°F for 60 to 75 minutes, or until the pumpkin is easily pierced with a fork. Cool slightly, then cut the top open. Remove seeds and flesh. Use the flesh in your favorite recipe and, if you wish, broil the seeds until crisp for a snack. Use the pumpkin shell to serve soup or a savory bread pudding.

Snack Sweet or Savory: Use this formula for any type of winter squash seeds: 1 teaspoon oil + ¼ teaspoon salt + 1 cup seeds. Spread seasoned seeds on a baking sheet lined with parchment paper and roast in the oven at 400°F. Roast smaller seeds for about 10 minutes and larger seeds for about 15 minutes. Experiment with different flavor combinations, such as cinnamon sugar or rosemary black pepper.

Veggies for Dessert: Think beyond pumpkin pie. Sweet kabocha and butternut squash are delicious additions to many classic desserts. Roasted and pureed, they can be whisked into a basic pudding recipe or mixed into softened vanilla ice cream.

References

Bacon J. The Illustrated Encyclopedia of Fruits, Vegetables and Herbs. New York, NY: Chartwell Books; 2017.
Rombauer I, Rombauer B, Becker E. Joy of Cooking. New York: Scribner; 2006.
Bittman M. How to Cook Everything. New York: Houghton Mifflin Harcourt; 2013.

“Quick pickles”
After you’ve used the last pickle in a purchased (or home-canned) jar, keep the liquid and put in crisp, washed and well-scrubbed fresh vegetables: cucumber slices, carrot sticks or celery stalks. Even the robust flavors of rutabaga or turnip mute and marry deliciously with dill or sweet pickle juices. Refrigerate vegetables overnight in the pickle juice, then eat the marinated vegetables within a day or two. If your pickle juice contains salt and vinegar, you can reuse it twice.

Fridge or freezer pickles
Making pickles in the freezer is one of the easiest and fastest ways to make “bread-and-butter” pickles or other sweet pickles. Preserve cucumbers and other vegetables by packing them in a solution of strong vinegar (5 percent acetic acid) and sugar, then store in the fridge or freezer. Surprisingly, frozen cucumbers will stay crisp, even when thawed, but they must be kept cold in the refrigerator and eaten within two weeks.

Easy fermented pickles
Cucumbers can be difficult to ferment because they easily turn mushy. Instead, start with cabbage to make sauerkraut or whole baby zucchini, red pepper slices or green beans, all of which stay crisp when fermented. Submerge vegetables in the fermenting liquid by weighting them down with a snack-sized zip-top plastic bag filled with the fermentation liquid.

Canned pickles
After you’ve made pickles, store them by canning. Beginners or those who don’t have canning equipment can use a large stock pot to can three to four quart- or pint-size glass jars of vegetables. Avoid filling the large pot with water in the sink, since it will be dangerously heavy; instead, use a pitcher to fill it on the stove. A sturdy pair of dish-washing gloves protects hands when submerging and removing jars from hot water in the pot. With canned pickles, it’s especially important to use a recipe from a trusted source such as the USDA’s Complete Guide to Home Canning, a state extension service or a canning jar manufacturer.

Serving Suggestions
Sweet, sour, tart or fermented pickle juices can be used in practically any recipe calling for vinegar or even lemon juice. The hint of acid will brighten any dish. Stir pickle juice into salad dressings, sandwich spreads, hummus, creamy dips, pesto, salsa, chimichurri sauce and soup, especially Asian-style soups or Michigan’s famous dill pickle soup. Another tip: Deglaze a pan with pickle juice instead of wine or broth.

References

Ball Blue Book: Guide to Preserving.Daleville, IN: Jarden Corporation; 2012.
Feifer, A. Ferment Your Vegetables.Beverly, MA: Quarto; 2015.
Keep Food Safe! Food Safety Basics. USDA website. Updated December 20, 2016. Accessed June 19, 2019.
Rombauer I, Becker M, Becker E. Joy Of Cooking. New York: Scribner; 2002.
Wisconsin Safe Food Preservation Series: Homemade Pickles & Relishes. University of Wisconsin-Extension Cooperative Extension website. Published 2002. Accessed June 19, 2019.

Recycle and Reduce
In the United States, steel cans are the most recycled food package. Steel can be reused over and over, meaning a metal can could be repurposed into a car, bridge or building.

Canned produce can help reduce food waste around the world. When farmers have a harvest surplus, extra fruits and vegetables are canned and preserved. And because most canneries are located near farms, it only takes an average of 4½ hours for produce to go from field to can.

One way to reduce food waste associated with fresh produce is to have canned fruits and vegetables on hand; canned produce has a longer shelf life and doesn’t require refrigeration (until opened, if storing leftovers).

Tips for Shopping & Stocking
Seasonal Favorites: Stock up on canned versions of favorites including corn, tomatoes, peaches, pears and cherries for off-season eating. Look for cans with no added sugars or salt.

Global Flair: Browse international aisles at the grocery store for foods such as canned water chestnuts, bean sprouts, straw mushrooms, bamboo shoots, lychee fruit, jackfruit, chipotle peppers in adobo sauce and artichokes.

Savvy Storage: Move older cans to the front of the pantry or cupboard and store newer purchases in the back. Use storage bins such as magazine holders, narrow plastic tubs or drawer organizers to keep pantry goods organized.

Quick Can Cooking
Snacks from Cans: Roasted chickpeas are a cinch to make with canned beans. It also is easy to make hummus: Drain and rinse a 15-ounce can of chickpeas, reserving 2 tablespoons of the liquid in the can. Puree the chickpeas and liquid with 2 tablespoons peanut butter, 3 tablespoons olive oil, 2 garlic cloves and a pinch of salt.

Grain Mix-ins: Add flavor, color and nutrition to pasta with canned artichoke hearts, diced tomatoes and cannellini beans. Or combine canned green chilies, corn and pinto beans with cooked rice for a fast Tex-Mex meal.

Jazzed-up Dressing: Puree a 15-ounce can of peaches, mangoes or apricots with ⅓ cup olive oil, ¼ cup vinegar and ¼ teaspoon each salt and pepper. Drizzle over a bowl of greens or stir into cooked grains such as quinoa or farro.

Beyond the Pie: Enjoy canned pumpkin, sweet potatoes and yams year-round by mixing into oatmeal, applesauce, chili or pasta sauce for a slightly sweet flavor and nutrition boost. Stir some into low-fat vanilla Greek yogurt with a dash of cinnamon
for a fruit dip or mix into hummus for a sandwich spread.

Speedy Soups: Save time by using canned green beans, corn, carrots and diced tomatoes to make a “heat-and-serve” chunky vegetable soup. Or puree canned potatoes, sweet potatoes or carrots as a base for creamed soup. Thicken broth with a can of refried beans for a Southwestern-style soup.

Instant Antipasti: Drain canned olives, mushrooms and artichokes, then place into individual small bowls and serve on a large board with cheese, crackers and bread. Add a dish of roasted canned chickpeas or homemade hummus.

References

Steel Food Can Facts. Cans Get You Cooking website. Accessed April 16, 2019.
The True Cost of Food. Cans: A Sustainable Solution. Can Manufacturers Institute. Accessed April 19, 2019.

Butterflying
Butterflying, sometimes referred to as spatchcocking, means opening the body of a bird so it lies flat on a baking sheet. By doing so, the breast and legs cook more evenly, the skin gets crispy and the roasting time can be cut in half: 45 minutes for a 4-pound chicken and 80 to 90 minutes for a 14-pound turkey. All you need for butterflying are sharp kitchen shears and a willingness to try.

Steaming
Steaming boneless, skinless chicken breasts over medium (not high) heat results in tender, juicy meat. This process keeps chicken from getting tough and produces a flavorful stock for pouring over the chicken or making soup in the future. Use a steamer basket or set a large metal strainer over a large stockpot filled to about 1 inch with a 1:1 ratio of water, stock or wine. To prevent chicken from sticking, mist the strainer or steamer basket with cooking spray or line it with sliced onions or ginger. Lightly salt, then cook two 8-ounce chicken breasts for about 18 to 20 minutes or until they reach an internal temperature of 165° Fahrenheit.

Poaching
As with steaming, beer, wine, cider and sake can play a starring role in poaching, infusing poultry with added flavor. But unlike steaming, which is limited to the capacity of a steamer basket, a large stockpot can be nearly filled when poaching. Several duck breasts can be poached in stock, red wine or water with aromatics such as garlic, onion, ginger and star anise. Poach three or four Cornish hens in stock, water and aromatics for 10 to 15 minutes or until they reach an internal temperature of 165° Fahrenheit, measured at the innermost part of the thigh and wing and the thickest part of the breast. Generally, it’s not necessary to use more than 4 to 6 cups of liquid when poaching flat cuts of poultry such as breasts or thighs, but if several aromatics or vegetables are added, use several cups of liquid.

Both poaching and steaming produce white or pale-colored poultry; add bright green chopped scallions or herbs as garnish for a more colorful presentation. Because both moist-cooking methods produce juicy poultry, less mayonnaise, barbecue sauce or dressing is needed for moisture when meat is added to salads and dishes with sauces.

Marinating
Use a large package of chicken breasts and make a double batch of marinade. Place half the chicken in a zip-top freezer bag, pour half the marinade inside and freeze. Marinate the rest of the chicken in a glass container or zip-top plastic bag in the refrigerator for up to two days, then cook using your choice of recipe. Raw chicken in marinade can be frozen for up to nine months, but the quality may degrade after three months. When ready to prepare, thaw marinated chicken in the refrigerator and cook as soon as possible.

Cornish hens, duck breasts and budget-friendly turkey breasts also can be marinated. For example, cut turkey breasts into thumb-sized strips or 1-inch cubes, marinate and sauté. If marinade contains acidic ingredients such as lemon juice or vinegar, marinate about two hours and no more than four hours to keep the meat’s texture from breaking down.

References

McGee H. On Food and Cooking: The Science and Lore of The Kitchen. 1230 Avenue of the Americas New York, NY: Scribner; 2014:162-164.
Poultry: Basting, Brining, and Marinating. USDA Food Safety and Inspection Service website. Updated April 2011. Accessed February 8, 2019.
Sehi N, Koszewski W, Albrecht J, Hlavacek M. Are You a Nutritious Grill Master? NebGuide. UNL Extension, Institute of Agriculture and Natural Resources website. Published February 2011. Accessed February 8, 2019.

When purchasing:
’Tis the season: While most hearty leafy greens are available year-round, they tend to taste better and are less bitter when harvested in colder weather. Look for bright or dark green leaves; pass on any that are discolored, yellowing or wilted.

Store smart: Place unwashed greens in a large plastic bag; blowing into the bag and sealing in the carbon dioxide may keep them fresher longer but also may expose greens to airborne pathogens. Store in the refrigerator for up to four days. Separating the stems from leaves can extend storage a few extra days.

When prepping:
Clean greens: Rinse under cool water and pat dry. Contrasted with delicate greens that can turn to mush, it’s OK to leave a few water droplets on hearty greens, which can help speed up the steaming or sautéing process.

Consider the stems: Chop off rough ends and, for extra-tough greens such as collards, remove the stalks that run through the leaves. Stack three or four leaves on top of each other, fold over along the stem and run a knife down the length of the leaves. Because stalks take longer to cook than leaves, they should be finely chopped. Alternatively, freeze stalks to make vegetable stock.

Roll and chop: Hearty green leaves can be large and cumbersome. To cut them, stack three to four leaves, roll tightly into a cylinder and slice into ribbons.

When cooking:
Tame bitterness: A splash of acidic liquid such as lemon juice or vinegar with a dash of salt can temper bitter tasting greens. Or add a handful of dried fruit or a few teaspoons of brown sugar or maple syrup when sautéing.

Stir-fry: Put chopped stems in a wok and stir-fry for five minutes, adding chopped leaves for three more minutes or until both parts are tender. Some delicious combination include mustard greens, garlic and hot peppers; Swiss chard, mushrooms and scallions; and collards, carrots and onions.

Stuff and roll: Boil collards in water for two minutes, then drain and pat dry. Stuff each leaf with about ¼ cup cooked rice, quinoa or farro mix, place in a baking dish covered with tomato sauce and bake for 30 minutes at 400 degrees Fahrenheit.

Incorporate eggs: Cook hearty greens until wilted and mix into scrambled eggs, fold into omelets or bake in frittatas and quiche.

Grill greens: If weather prevents firing up the grill outside, use a grill pan inside. Coat with oil or cooking spray, add whole greens and grill for about four minutes per side, until they are slightly blackened and wilted.

Pair with protein: Cured meat such as prosciutto or bacon is a traditional flavor complement to sautéed greens. Or go vegetarian and sauté with legumes such as chickpeas, lentils or black-eyed peas and a dash of smoked paprika. Add toasted nuts for added nutrition and crunch.

References

Blowing on Salad Greens for Storage. Cook’s Illustrated website. Published September 2011. Accessed December 11, 2018.
FoodKeeper App: Greens. Foodsafety.gov website. Accessed December 11, 2018.

Speed up ripening. Place a few green bananas in a paper bag and roll to close. The bag traps ethylene gas given off by ripening bananas, which will help to ripen the fruit in a day. For a quicker method, place bananas (in peel) on a tray into an oven preheated to 350°F for about 20 minutes. The peels will turn black, but the flesh will be soft and sweet. Use as a naturally sweet topping for pancakes, yogurt parfaits or hot cereal.

Slow down ripening. Place bananas in the refrigerator. The cold air will cause the peel to darken, but the flesh will stay firm for several days longer than usual. Another method to try: Separate bananas from the bunch and cover the top of each stem in plastic wrap. This allegedly prevents ethylene gas from traveling down the banana.

Freeze. Remove the peel, break the banana in half or cut into slices, place in a freezer bag or container and freeze. Add frozen banana to smoothies for instant frostiness and sweetness, or thaw the fruit and add it to oatmeal, applesauce or nut butter. Make two-ingredient “ice cream” by adding 2 frozen bananas and 2 tablespoons milk to a food processor and pureeing until smooth.

Swap. Substitute mashed bananas for up to half the butter or oil in muffin, pancake, waffle and cake batters, but reduce the cooking temperature by 25°F to keep them from drying out. Swap mashed bananas for 1⁄4 to 1⁄3 of the granulated sugar in quick breads, muffins and cakes.

Grill. Place banana on its side and cut a slit into the peel from the top to the bottom without
cutting all the way through. Gently open the peel, separate the flesh and spoon in peanut butter. Sprinkle with chocolate chips and place on a grill. Close the lid and grill for 5 minutes. Remove with tongs and serve with a spoon.

Go savory. Dice a banana and add it to fruit salsa to make a garnish for fish. In a blender, puree 1 banana with 1 tablespoon curry powder, 1 tablespoon lime juice and 1 tablespoon water to make a sauce. Serve over rice and chicken.

Use that peel. Place a banana peel on top of skinless chicken breasts to retain moisture while grilling. Use the inside of the peel to polish leather shoes or soothe bug bites. Peels also are ideal for composting.

Tender Herbs

Basil, cilantro, mint, parsley, dill, tarragon

Blow into the bag. Since plants thrive on carbon dioxide, a puff of your breath into a plastic storage bag can keep herbs fresh up to 10 days. Wash and pat herbs dry, then place in a dry plastic bag. Blow into the bag and secure by tying or using a twist-tie; wash the herbs again before using. Be aware that your breath may contain pathogens.

Store properly. Tender herbs don’t like frigid temperatures in the back of the bottom shelf of the refrigerator; store herbs at the front of the top shelf in bags or in jars with the herb stems in a small amount of water (change water daily). Herbs don’t last as long in jars of water, but if you plan to use them within a few days, they will be hydrated and not droopy.

Make pesto. To use up large amounts of herbs at once, make a simple pesto with any mix of herbs (including salad greens), two to four tablespoons oil, a handful of nuts and grated cheese (optional). Puree ingredients in a food processor or blender, adding water if the mixture is too thick.

Blend into smoothies. Use this formula for green smoothies: 2 cups frozen fruit + 1½ cup 100-percent fruit juice + 1 cup packed stems and leaves of any tender herb. Blend and enjoy!

Robust Herbs

Lavender, oregano, thyme, rosemary, sage, bay leaf

Before preserving robust herbs, wash, dry and remove any yellow or brown leaves.

Put ’em on ice. Place one tablespoon chopped robust herbs in each hole of an ice cube tray. Cover to about two-thirds full with broth, oil, white wine, water or coconut water, then freeze. Once frozen, place ice cubes in zip-top freezer bags. Use one or two frozen cubes in soups, stews, sauces, roasted vegetables or omelets.

Dry with ease. Use kitchen string to tie bunches of herbs and hang them upside down in the kitchen for about a week or until completely dried. To oven-dry, lay sprigs of herbs on a baking sheet and place in the oven set to 180 degrees Fahrenheit for one hour or until herbs are dry. To preserve using the microwave, place four or five dry herb branches between two paper towels and microwave on high for one to two minutes; if herbs are not brittle and dry, microwave in 20-second intervals. Store dried herb leaves in airtight jars away from light.

Grow and snip. Robust herbs generally grow well from a single seed. Purchased herb plants also are fairly easy to keep alive. Place them in a kitchen window or garden and snip as needed; the plants will keep growing and provide fresh leaves.

Dried Herbs

Convert with confidence. This is a classic conversion for using dried herbs instead of fresh in recipes: 1 teaspoon dried herbs = 1 tablespoon fresh herbs.

Crumble between fingers. Whether you dry your own or buy them bottled, crumble dried herbs before using to release fragrant flavor and aroma.

Cook wisely. Dried herbs should be steeped in a cooking liquid for at least 30 minutes to sufficiently soften and release flavor, making them perfect for simmered or slow-cooked soups, stews and sauces.

Use more. Dried ground herbs and spices may start to lose potency after about six months. To avoid food waste and tossing out pricey herbs and spices, just use more! If spices are older than six months, use about ¼ to ½ teaspoon more than the amount called for in a recipe.

Onion Prep

Stop the crying. Chill before cutting, light a candle, cut under a vent — to some degree, all of these methods for cutting onions may keep your eyes from watering. But the best way to avoid tears is to use goggles. There’s no need to buy fancy onion eyewear; swim goggles or safety goggles work just as well to stop airborne, tear-inducing sulfur molecules from penetrating your eye membranes.

Make them mellow. To take away their pungent, stinging bite, place peeled and thinly sliced onions in an ice water bath for 15 minutes. The cold water helps dissolve sulfur compounds on cut surfaces. Drain, pat dry and enjoy raw onion in salads or sandwiches.

Cut down cutting time. Instead of mincing or dicing, grate onions when making foods such as tomato sauce, chili or casseroles. It’s faster than knife chopping; you’ll avoid big chunks of onion in your entrée; and grated onion melts into the dish, fooling even onion haters.

Recipe Hacks

Fuss-free caramelizing. While not a shortcut on time, caramelizing onions in a slow cooker eliminates the frequent stirring and watchful eye required with the pan-sautéing method. Place 1 pound sliced onions in a greased slow cooker with 2 tablespoons butter and ¼ teaspoon salt. Cook on low for 6 to 8 hours or on high for 4 hours. Serve as a topping on pizza, burgers, eggs and pasta, or use them to make a quick French onion soup.

Create dairy-free cream. Whip up a savory, vegan sauce to use as a base for dairy-free macaroni and cheese, gratins or traditional cream soups. Roast some whole onions in the oven for 1 hour at 400 degrees Fahrenheit. Cool and remove skins. Place in a blender with a few splashes of oil, lemon juice and salt to taste. Puree until completely smooth.

Sweet pairings. Herbs and spices traditionally used in sweet dishes create fabulous flavor when paired with sweet onions such as Vidalia. Combine with chopped mint for a refreshing flatbread topping. Sauté with ginger and add to burger patties. Sprinkle with nutmeg and fold into cooked pasta with spinach and Parmesan cheese.

Reuse and Recycle

Stock up. Instead of tossing or composting unused skins and ends, freeze onion scraps to make beef, chicken, seafood or vegetable broth or stock.

Use skins to color. Yellow and red onion skins can be used to dye hard-boiled eggs. Bring 1 cup water and 1 cup onion skins to a boil, then simmer 20 minutes. Cool, strain and add 1 tablespoon vinegar before dying. The result is beautiful, subtle shades of orange, red, purple and brown egg shells.

Reclaim your roots. Regrow green onions by placing the root end in a glass of water. Change the water weekly as green shoots begin to grow out of the roots. Once shoots are 4 inches tall, use them or plant them in dirt for further growth.

PREPPING HACKS

Give ’em a wash. Like vegetables, beans should be washed under cool running water. Remove any stones or shriveled beans.

Soak to soften. Place beans in a pot and add water to about three to four inches above their surface. Let beans soak on the counter for several hours or overnight. To save time, use the quick-soak method: Cover beans with water and bring to a boil, then simmer for two minutes. Remove from heat, cover and let stand for one hour. Drain and discard the soaking liquid before cooking beans. With this method, results are slightly less consistent than overnight soaking as some beans may not soften completely.

Decrease the flatulence factor. When using a slow cooker, the soaking step isn’t necessary. However, the best way to reduce the likelihood of flatulence for some people is to soak beans, regardless of the cooking method. Change the water after soaking and after cooking; this sends many of the fermentable starches down the drain. Salt? Despite conventional wisdom, for the best bean flavor, salt beans before cooking (1 teaspoon salt per pound of beans). Salt slows the softening of skins, so beans don’t get mushy. If salt restriction is essential or the beans will be pureed, as in hummus or refried beans, salting is unnecessary.

Add oil for creaminess. Another optional ingredient, 1 tablespoon oil per pound of beans can create a creamier texture and reduce foaming during cooking.

COOKING TRICKS

Boost flavor. To cook on the stove, place beans in a pot, cover with water (or flavorful broth) just to the top of their surface and bring to a boil. Add optional aromatics such as bay leaves, garlic and thyme. Reduce heat, cover and simmer until beans are tender. Check the package for cooking times — usually around one hour and 45 minutes. Cooking times may be longer if beans have been on the shelf for more than a year.

Set it, forget it. In a slow cooker, cover beans with water and set on low for six to eight hours or on high for three to four hours. If a specific texture is desired, begin checking beans about one hour before expected doneness and add more water as needed.

Save time. A multi-cooker or pressure cooker can cook beans in six to 40 minutes (depending on bean size), even without soaking. Follow the manufacturer’s cooking instructions.

STORING TIP

After cooking, store beans in their cooking liquid for the best flavor, creamy texture and to avoid hardening during refrigeration or freezing.

INGREDIENT SWAPS

Beans can be added to any soup, stew, salad, appetizer, entrée or dessert to bump up nutrition.

For the meat eater. Gently hand-mix one pound ground turkey and 1 to 1½ cups well-drained and mashed beans. The beans keep meat moist and create volume to make more meatloaf, burgers or meatballs for pennies.

For the baker. For better taste and texture in baked goods, use bean puree in place of applesauce or other fat substitutes. Replace up to half the butter or oil in quick breads, cakes or bars. Pureed beans also can be used in place of some wheat flour in pancakes, muffins, cookies and brownies; expect a denser, fudge-like texture.

PERFECT PAIRINGS

There is no wrong way to season beans. Take inspiration from around the world!

Global: Cook garbanzo beans and season with olive oil, curry powder and lemon juice, or make a Mediterranean tomato and bean salad.

Culinary classics: French cassoulet is a slow-cooked dish of meat and white beans. German Westphalia white bean stew with prunes is budget-friendly.

Regional American: Mix a batch of red beans and rice or make sweet, savory baked beans.

Fresh ideas: Drizzle a bowl of beans with soy and Sriracha sauces, sesame oil and lime juice; or stir Chinese five-spice into a pot of baked beans.