Preserve the Harvest for Winter Meals and Holiday Gifts

 

Fermentation is an ancient food preservation technique making a comeback.Photo: Gardener’s Supply Company
Fermentation is an ancient food preservation technique making a comeback.
Photo: Gardener’s Supply Company


by Melinda Myers

 

The cucumbers have filled the vegetable drawer, you’ve run out of cabbage recipes and your family is refusing to eat one more BLT. Or maybe you just couldn’t resist that special deal on a bushel of tomatoes, potatoes or apples at the farmer’s market. So what is a gardener or shopper to do with all that produce?

Since properly stored vegetables will hold their flavor and nutritional value longer than those left in a plastic bag or set on the sunny kitchen counter, consider preserving some for the long winter ahead using one of several methods.

Storage orchard racks and slatted crates placed in a cool dark location have long been used to store squash, onions and potatoes. The stackable nature or drawers provide ample storage space, so fruits and vegetables do not touch.  Keeping stored fruit separated prevents rot from spreading from one fruit to the next. Plus, the slatted sides allow airflow to extend storage longevity.

Those in colder climates can store their carrots and parsnips right in the garden. Once the soil gets a bit crunchy, cover them with straw or evergreen boughs for easier digging in winter. Then dig as needed or harvest during the first winter thaw. If this isn’t possible or not your style, try out a root vegetable storage bin. The root crops are layered in sand or sawdust and placed in a cool dark location. Just remove and use as needed. No snow shoveling needed.

Drying is one of the oldest food preservation techniques. Most of us have grabbed a few bundles of herbs to hang and dry. Expand your drying endeavors to include fruits and vegetables. The goal is to quickly remove moisture without cooking the food.  You can make your own dehydrator or purchase one. Research has shown that blanching vegetables and fruit before drying helps destroy harmful bacteria. Blanching involves a steam or boiling water bath followed by a cold water bath. Timing varies with the fruit or vegetable you are preparing.

Another ancient food preservation technique, fermentation, is experiencing a comeback. Cultures around the world have fermented fruits and vegetables for thousands of years. Unique flavors, storage options and health benefits have many gardeners revisiting this tradition. Fermenting cucumbers into pickles, cabbage into sauerkraut, and berries into preserves are just a few options.  The ingredients can be as simple as water, salt, and spices.  All you need is a vessel, vegetables and fermenting culture. You can jump-start your efforts with a fermentation crock kit (gardeners.com) which includes the crock, cover and weights to make sure your veggies stay safely submerged in water.

Or quickly lock in the flavor and nutrition of your fruits and vegetables with freezing. You’ll need airtight containers or bags that are durable, don’t leak and won’t become brittle in cold temperatures. Some produce does not freeze well and others may need to be blanched before they are packed in the freezer bag or container. But frozen items can easily be retrieved from the freezer and included in your winter meals.

Canning is a bit more involved, but can be lots of fun. This process preserves the food and keeps it safe by preventing the growth of undesirable bacteria, yeast and mold. The sealed jars keep the flavor in and bad microorganisms out. So gather your produce, jars, pressure cooker, canner and friends to create tomato sauce, salsa, jams and jellies to enjoy or give as gifts.

Whatever method you choose, do a bit of research before you start. You’ll have greater success and a lot more fun. The National Center for Home Food Preservation website, http://nchfp.uga.edu, provides all the basic information for storage and food preservation.

Gardening expert, TV/radio host, author & columnist Melinda Myers has more than 30 years of horticulture experience and has written over 20 gardening books, including Can’t Miss Small Space Gardening and the Midwest Gardener’s Handbook. She hosts The Great Courses “How to Grow Anything” DVD series and the nationally syndicated Melinda’s Garden Moment segments. Myers is also a columnist and contributing editor for Birds & Blooms magazine. Myers’ web site, www.melindamyers.com, offers gardening videos and tips.

SNAP Benefits Now Used to Purchase Local Food Directly from Farmers in More than 5,000 Locations

More than $21 Million in SNAP Benefits Used Last Year to Purchase Healthy Food and Boost Local Economies

 
WASHINGTON, August 5, 2014 – New U.S. Department of Agriculture (USDA) data shows that participants in the Supplemental Nutrition Assistance Program (SNAP) can now purchase fresh fruits and vegetables directly from farmers through more than 5,000 farmers markets, roadside markets and pick-your-own operations across America.  The number of locations where SNAP benefits can be used to purchase food directly from farmers has increased five times since 2008, when there were just 753 such locations.  Also according to USDA data, SNAP participants are taking advantage of these opportunities, redeeming more than $21 million dollars at farmers’ markets and directly from farmers last year. Providing more places for SNAP participants to purchase food directly from local farmers boosts local economies, supports family farmers and helps create more access to healthy foods for SNAP participants, which can help reduce health problems and governmental health costs in the future.  
 
“On average, about 20 cents of every SNAP dollar spent on food ends up in the pockets of American farmers. Allowing families in need to buy food directly from local farmers provides a boost to local economies,” USDA Under Secretary Kevin Concannon said.  “America’s farmers offer a bounty of fresh fruits and vegetables that are the foundation of a healthy diet, and USDA has made it a priority to improve direct access between farmers and SNAP participants over the past several years. Healthy eating reduces health risks later in life, which helps reduce our nation’s health costs over the long run.  This new data shows that these efforts are working to provide farmers with a larger customer base and to provide families who use SNAP with more options to buy healthy food.”  
 
USDA’s Food and Nutrition Service (FNS) has been working to expand the availability of wireless point-of-sale equipment to allow more farmers markets to participate in SNAP.  Launched in January 2014, Marketlink.org is a one-stop information center where farmers markets and farmers can find out how to participate in SNAP and, if eligible, how to obtain SNAP EBT equipment. Installing wireless technology at farmers markets expands the customer base for markets and increases the share of the SNAP dollar that goes directly back to local farmers, strengthening local economies.
 
SNAP is one of 15 nutrition assistance programs administered at the federal level by FNS. It’s the nation’s first line of defense against hunger and helps put food on the table for millions of low income families and individuals every month.  Nearly half of SNAP participants are children, and 42 percent of recipients live in households with earnings.
 

The Vegetables Most Americans Eat Are Drowning In Salt And Fat

This isn't exactly what a healthy serving of veggies looks like.Lauri Patterson iStockphoto
This isn’t exactly what a healthy serving of veggies looks like.
Lauri Patterson iStockphoto

By Maanvi Singh, NPR

Popeye and our parents have been valiantly trying to persuade us to eat our veggies for decades now.

But Americans just don’t eat as many fruits and vegetables as we should. And when we do, they’re mainly potatoes and tomatoes — in the not-so-nutritious forms of French fries and pizza, according to a report from the U.S. Department of Agriculture.

Americans eat 1.5 cups of vegetables daily, on average, the USDA finds. But the national nutrition guidelines recommend 2 to 3 cups a day for adults. And more than half our veggie intake comes from potatoes and tomatoes, whereas only 10 percent comes from dark green and orange veggies like spinach, carrots and sweet potatoes.

Of course, potatoes are great on their own — they’re a good source of potassium. But most Americans eat them with a hefty side of fat and sodium. According to the USDA’s handy chart, at home, most people get their potato fix in the form of chips. And when eating out, about 60 percent of the potatoes we consume are fried. Baked potatoes are also popular, but most people don’t eat the skin — a great source of fiber that fills you up.

Tomatoes start out healthy as well, and they’re a good way to boost your vitamin A and C intake. Tomato sauce, on the other hand, can pack in a lot of hidden sugar and salt. While a cup of raw tomato has about 9 milligrams of sodium, canned tomato sauce can contain more than 1,000 milligrams of sodium per cup, according to the USDA.

And even potatoes and tomatoes in their healthy forms don’t make for a complete, balanced diet. Americans eat far less fiber than they should, the researchers say, and fiber is found in dark green and orange veggies. As we’ve reported, fiber can make you gassy, but it’s essential to a healthy microbiome.

After a 2002 government nutrition report found that higher fruit consumption correlated with a lower body mass index but not vegetable consumption, USDA researchers decided to look more into how Americans are getting their vegetables.

“We started thinking about it, and realized it’s quite common to just pick up a piece of fruit and eat it as-is,” says Joanne Guthrie, a nutritionist at the USDA’s Economic Research Service who co-authored the report. “But that wasn’t the case for vegetables.” Vegetables often need to be peeled, cut and cooked, so they’re just not as handy.

So maybe this tomato and potato finding isn’t a huge shocker. Just a few years ago public health experts were debating whether school lunch programs should get to count a slice of pizza as a serving of vegetables, and fries have garnered their share of negative publicity in recent school lunch battles, too.

But, as Guthrie tells The Salt, the report is a reminder that we need to pay more attention to how we prepare our vegetables. “We all want to have a healthful diet,” she says. So mind the sugar and sodium, and branch out from pizza and French fries.