Prevent Wasted Food

Pumpkin guts are good for you!

Greetings, Conscientious Food Consumers!

Another pandemic milestone is fast approaching — Halloween without much trick-or-treating. Thank goodness pumpkin carving is still CDC-approved! So is, we assume, National Pumpkin Day on October 26th.

The season of the jack-o-lantern brings to mind one of my (and my kiddo’s) favorite bits of macabre Halloween hilarity — Science Bob’s exploding pumpkins experiment on the Jimmy Kimmel Show. Admittedly, it was also a frivolous waste of pumpkin innards, including all those nutritious seeds…

Did you know? Pumpkin guts are good for you!

In addition to its dense flesh containing essential vitamins, beta carotene, and minerals such as calcium, the pumpkin’s oval seeds are packed with a surprising amount of protein, fiber and omega fatty acids, as well as anti-oxidants and nerve-calming magnesium. Here’s an outline of the health benefits associated with pumpkin seeds from the BBC’s “Good Food” website.

So don’t toss (or compost) those punkin’ guts! (Slimy-stringy guts, ok.) It will take a bit of time and effort, but the reward will be a healthy, versatile snack that you made yourself — while saving a few $$$ you may have otherwise spent on fancy packaged trail or nut mixes.

As usual, we turn to the OSU Master Food Preserver program for the definitive how-to on Drying and Roasting Seeds for pumpkins, other squash and for sunflowers as well. The process involves these basic steps:

  • DIG ‘EM out, CLEAN ‘EM and DRY ‘EM well in the oven or dehydrator;
  • Add seasonings, oil and ROAST ‘EM in their white outer hulls (being careful to not over-cook them),

UNLESS:

    • You really want just the tender and green inner seed (known as a “pepita“) — particularly to make the seeds easier for younger kids to eat. Then you’ll be doing the extra work to remove the tough and fibrous outer seed hull before continuing on to the frying or roasting.  If you prefer, prepare a batch to use soon and eat raw.

THEN:

    • SNACK ON ‘EM as is, or THROW ‘EM in your salads, muffins, breakfast cereal, trail mix, what have you! STORE ‘EM in an airtight container in your fridge or freezer (not the pantry, where they will likely turn rancid).

A bit of clarification regarding carving pumpkins, a.k.a. “jack-o-lanterns” versus their non-exploding cousins the “pie pumpkins” which provide the best tasting “innards” for your winter and holiday dishes. Carving pumpkins are grown for their size and tend to have unpleasant-tasting flesh, while the smaller pie pumpkins are cultivated primarily for culinary uses. Right now you might be getting ready to do some pumpkin PREP to:

Don’t forget the pumpkin’s winter squash relatives — the striped and speckled delicatas, spaghettis, acorns, butternuts, Hubbards, etc. —  in your prep, preservation and seasonal meal planning!

HAVE KIDDOS? They’ll probably jump at the chance to get their hands in some “pumpkin guts” or puree to help you make kid-friendly recipes like Jack-O-Lantern Pancakes, pumpkin pudding or even fruit dip. They’re all part of FoodHero.org, a bilingual collection of nutrition learning resources from OSU Extension Service’s Family and Community Health Program.

On their pumpkin home page, kids will find videos, coloring sheets,  infographics and even jokes! The “Pumpkin Basics” infographic introduces key facts and messages such as “Store well, waste less” — which we love seeing!

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And now for this week’s Kitchen Confession:

KAREN CONFESSES: This can of butternut squash was once intended as the main ingredient for a nice soup, but got “left behind” in a secondary pantry storage area that I hadn’t inventoried until… this year!

Although StillTasty.com advises that it is still safe to eat as long as the can is undamaged and its seals intact, I didn’t feel comfortable using it.

$$$ WASTED: $2.49

LESSON LEARNED: Consolidate and reorganize my pantry storage by placing older items in front of those with a longer “Best by” date. Check for other items nearing their date and transfer to upcoming Meal Plans!

 

“Local Eats Month” is underway in Corvallis, with special menu offerings at selected local restaurants celebrating the farmers and foods produced within our six-county region. Between October 18 – November 14, check “Sustainable Corvallis” on Facebook for announcements from the Food Action Team about the latest specials from participating restaurants. On Instagram: @sustainablecorvallis

 

How do you like (not waste) them apples?

photo by Jeanette Hardison
photo by Prisha Brown

Greetings, Conscientious Food Consumers!

Apples are a quintessential taste of autumn. Whether you enjoy them fresh off the tree or from the market, where would we be without this crisp and colorful fruit for our pies and cobblers, applesauce, muffins and cakes, Thanksgiving stuffing, or our traditional Halloween treats drizzled in caramel?

Apple cultivation and cider-making is as old as America, and many apple stocks migrated westward with the pioneers to the Pacific Northwest and the Willamette Valley. In 2019, apples represented a $39 million chunk of Oregon’s agricultural economy, and are a valuable export crop. One regional grower is even offering its heirloom and other apple woods for the first time so that new orchards can be established.

Apples in abundance also means cider time. The kids in our featured photos had fun learning how to make it the old-fashioned way, with a hand-cranked cider press. You can learn how to do it at home with this helpful publication from the OSU Extension Service.

Normally at this time of year, hard cider fans could join the throngs at the annual Harvest Party celebration put on by 2 Towns Ciderhouse, a Corvallis establishment that has grown into Oregon’s largest craft cider producer. While this year’s event has been cancelled by the pandemic, craft cider drinkers can still look forward to 2 Towns’ products based on this year’s craft cider crushes from carefully selected Northwest-grown varieties.

So how do you like — and not waste — “them apples” on your counter? Help them retain their delightful aroma, taste and texture by utilizing the following Smart Strategies and resources:

STORAGE/PRESERVATION

TIP: Apples — like avocados, bananas and some other fruits — emit ethylene gas as a normal part of their ripening cycle, but may accelerate spoilage for any nearby fruit or vegetable items. So keep ’em separate!

USE “THEM APPLES”

  • Them apples getting wrinkly or mushy? Prep em right away and pop em into a batch of muffins, a casserole, a smoothie or a creative dish involving something from your “Eat First” shelf.
  • If you want to go “zero waste,” you can even use the core in many dishes (first make sure there’s no mold)!
  • Stumped for ideas? Download the “Big Oven” app, type in up to three ingredients, and see what pops up!
  • KIDS WILL LIKE THEM APPLES MORE (probably) if they get involved in making apple sandwiches, applesauce, apple bars or other kid-friendly apple recipes at FoodHero.org. It also offers videos and resources in both English and Spanish to help kids learn about nutrition, kitchen skills and even gardening — thanks to OSU Extension Service’s Family and Community Health Program.
  • Try this “Simply Seasonal” baked apples recipe from the Corvallis Sustainability Coalition’s Food Action Team.

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This week’s Kitchen Confessions also involves apples!

KAREN CONFESSES:

After only a few servings from this bottle of commercial apple cider, I let it get pushed to the back of my fridge where it sat until well past its “Best by” date. It didn’t smell bad but I thought I saw something suspicious floating in the liquid, and tossed it down the drain.

Maybe I made hard cider without realizing it!

$$$ WASTED: About $2.50 (1/2 the cost of the bottle)

LESSON LEARNED:  Buy a smaller bottle next time (this size bottle was bit too much for one person to consume). Learn about the fermentation process for hard cider…

JEANETTE CONFESSES:

Unfortunately I didn’t follow our own advice to store apples in the fridge, and ended up with a handful of shriveled specimens on the counter. But luckily, they weren’t moldy, just a bit dehydrated and still tasty! I was able to peel and dice them, to add some sweetness to a yummy green salad!  They also work well this way in oatmeal.

$$$ WASTED: zero!

LESSON LEARNED: Move apples to the fridge within 5-7 days of bringing them indoors.

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Enjoy “them apples”! And check out some Northwest-grown varieties you’ve never had before. Just ask at your nearest farm stand or Farmers’ Market.

Mind your ‘maters!

Greetings, Conscientious Food Consumers!

When was the last time you delighted in the taste experience of a ripe exploding cherry tomato? For many, one of the greatest pleasures of summer is the color, aroma and savory satisfaction of garden-fresh tomatoes, that ubiquitous vegetable (actually a fruit) that gardeners tend to have in over-abundance this time of year. Besides zucchini! (Also technically considered a fruit.)

Tomatoes are the 4th most-popular fresh market produce item for good reason: this versatile veggie-fruit can be sliced, diced, baked, stewed, roasted, sun-dried and pureed for so many of our favorite meals, year-round. Tomatoes are an essential ingredient of fresh summer salsa and many vegetable medley dishes from a variety of cultural and ethnic cuisines.

Of course, they’re also quite perishable and can be pricey, especially premium tomatoes still attached to their vines. Why not take advantage of our seasonal abundance and stock up on locally-sourced ‘maters that you prepped, froze and perhaps canned yourself? They’re sure to be fresher and better tasting than those imported from Mexico or China, not to mention anything you can buy in a can six months from now.

So let’s “mind our ‘maters” and make sure they end up where they can be properly appreciated! Here’s a few tips we hope you will find helpful:

  • Place tomatoes on the kitchen counter to ripen, away from direct sunlight, with the stem end up to prevent bruising. Monitor the ripening, then wash and prepare them for consumption at their height of flavor and juiciness! In a fridge, these qualities will diminish after just a few days.
  • Tomatoes are one of those veggies that naturally emit ethylene gas as part of their plant maturation cycles, so avoid placing or storing them near other produce that you don’t want to ripen too quickly or spoil.
  • Got too many ‘maters? Share with friends, or find the downloadable OLIO app on our website for locating people with whom to share your prodigious produce (keeping COVID-19 concerns in mind). Unfortunately, most local food banks and soup kitchens are currently not accepting donations of fresh produce, so let’s share with each other.
  • Once your tomatoes have spent time in the fridge, let them return to room temperature before preparing and consuming.
  • Ugly ‘maters still taste great! Bruised or cracked tomatoes may not work for the presentation of your bruschetta or for picky kiddos, but they are fine for freezing or canning, or as the foundation of a refreshing cold gazpacho soup, fresh salsa, or tomato juice/cocktail. (Just cut out the cracked areas and use the rest.) Over-ripe tomatoes tend to have black spots, signs of mold or an “off” smell — so off to the compost bin they go.

With COVID-19 keeping us all home more this summer, children will enjoy learning veggie-prep kitchen skills, like how to safely dice a tomato through the kid-friendly recipes and visual learning resources (in both English and Spanish) on OSU Extension Service’s “Food Hero” website. There’s 25 recipes to start with for fresh tomatoes! Numerous other veggies and categories of food can be explored as well.

This Week’s Kitchen Confessions:

JEANETTE CONFESSES: This is one of 3 or 4 portions of shredded pulled pork left from prepping for family meals. Fortunately most remaining portions went into the freezer in baggies, but this portion in the fridge got “left behind” (moldy), forgotten for too long.

$$ WASTED: About $6

LESSONS LEARNED: Either put all extra quantities in the freezer, or make sure small meal portions get onto our “Eat First” shelf or flagged on our Meal Planner so they’re eaten sooner!

KAREN CONFESSES: Before local tomatoes were in season, I bought mild sweet mango salsa which my son likes, and we enjoyed it with one meal of burritos and nachos. He went home afterwards and I placed the opened jar in the fridge door with the rest of my condiments. Since I prefer a green chile-based salsa (a bit more spicy), it tends to get used first and, eventually, I was dismayed to find a “science experiment” brewing inside the mango salsa jar.

$$ WASTED: About $2 (1/2 the cost of full jar)

LESSON LEARNED: Label it with the date opened and note it as ingredient for “Gazpacho” on my Meal Planner. Store opened jar in “Eat First” area in my fridge or encourage my son to take the rest of the jar home with him next time!

Happy Salsa Season!