Meal preparation takes time, and it can be overwhelming on busy days. Consider these nine time-saving kitchen hacks, and say goodbye to kitchen stress and hello to more quality time at the table!

1. Prepare staple items (chicken, rice, beans, etc.) once a week.

It doesn’t take much longer to prepare extra. Brown rice takes 45-50 minutes to cook, which can be time-consuming if you do it several times a week. Prepare staple items in bulk, and add more time to your evenings.  

2. Cook once, eat twice. 

This easy shredded chicken recipe is perfect for cooking once and eating twice – or more! In 4-5 hours in the crock pot, you will have tender chicken for salads, burritos, tacos, sandwiches, and more.  

3. Pre-cut fruits and vegetables.

This will give you easy add-ins to stir-fry recipes and side dishes. If you pre-chop produce once a week, it will make it easy to grab a handful and add it to your meals.

4. Freeze it.

If you’re going to make a meal, make a double recipe. You can eat one meal now, and freeze the other one to eat later.

5. Keep your pantry stocked.

Include food items you can add to recipes or supplements on the side to make a MyPlate (five food groups) meal. If your meal isn’t as well-rounded as you’d like, having a stocked pantry can make it easy to add something to the side or extend the food in a  meal. For example, add black beans to your taco meat. You’ll use less meat and fill up on beans, which are generally less expensive and a great lean protein source!

6. Improve your cooking skills. 

If you invest time learning to cook in different ways, you will readily know how to make a quick meal. You’ll also be able to cut down on prep time as you hone your skills.

7. Use leftovers as “planned overs.”

Leftovers aren’t always very enticing, but they can be more appealing if you have a purpose for the extra food. Leftover baked potatoes can become hash browns. Leftover roast beef can become a roast beef sandwich. Leftover taco filling can be used to top a salad. In general, leftovers should be kept in the refrigerator for no more than 3-4 days, or they should be frozen for later use.

8. Keep a list of “go-to-meals.”

Keep the ingredients on hand to make mealtime a breeze, even on crazy days. Easy go-to meals might include chicken fajitas, spaghetti, and breakfast for dinner. Include your family’s favorites in the rotation.

9. Keep a clean and organized kitchen.

Have you ever tried to find a recipe or cooking utensil to no avail? If you keep your kitchen and equipment organized, you can immediately start cooking rather than spending time searching for what you need.

Contact: Lea Palmer, Utah State University Extension Create Better Health assistant director, lea.palmer@usu.edu

While many people know and understand basic freezing and dehydrating methods for preserving foods, it becomes a different story when they contemplate bottling. 

         Food preservation is a science- and research-based practice. It is different from creative cooking. When preserving food with water-bath or pressure canning, a kitchen must be turned into a laboratory by following instructions exactly and using proper procedures. That is why many home canners are disappointed to learn their favorite fresh salsa or grandma’s stew is not recommended for home canning, nor are things like butter, bacon, or pureed squash. 

         Here are 13 tips to help guide both the novice and the seasoned home preservation enthusiast this canning season:

1. Follow canning directions exactly.

2. Always use up-to-date, scientifically tested recipes, and only use approved canning methods (boiling water bath or pressure).

3. Adjust altitude by adding more time to water bath canning or increasing pressure for pressure-canned products.

4. Be sure that canned products have a proper lid seal.

5. Don’t add extra starch, flour, or other thickeners to a recipe.

6. Don’t add extra onions, chilies, bell peppers, or other vegetables to salsas.

7. Be sure to vent the pressure canner properly.

8. Get your dial-type pressure canner gauges tested annually. 

9. Don’t use an oven instead of a water bath for processing.

10. Be sure to acidify canned tomatoes properly.

11. Do not cool the pressure canner under running water.

12. Do not let food prepared for “hot pack” processing cool in jars before placing them in the canner for processing. 

13. Be aware of recent reports of vinegar in grocery stores labeled at 4% acidity. The vinegar percentage needs to be 5% to be safe, so be sure to check the label.

           If you have questions, the best option for finding safe, scientifically based answers for proper food preservation is to contact your local USU Extension office. Additional canning information can be found at canning.usu.edu. Or check out our Preserve the Harvest online course here. Use code PRESERVE23 for a $5 discount.

           The satisfaction of preserving food is well worth the time and effort it takes. With instruction from approved resources and a dash of common sense, this season may be the best ever for adding to your food storage shelves!

By: Kathy Riggs, Utah State University Extension family and consumer sciences professor, kathleen.riggs@usu.edu, 435-586-8132

Did you know one-third of all food in the United States goes uneaten? That’s 133 billion pounds of food, and most of it (nearly 97%) ends up in landfills, combustion facilities, or down the drain to the sewer system. This accounts for $1,800 of wasted food for a family of four in a year. That’s a lot of money that could be used for something enjoyable!

Contrast that with the one of 11 Utahns who lives in a state of food insecurity and doesn’t know where their next meal will come from. Imagine how many people can be fed if we are mindful and prevent food waste. Here are some practical tips to help you minimize wasted food:

1. Meal Planning – Create a weekly meal plan and make a shopping list accordingly. This will help you buy only what you need and avoid unnecessary purchases that may go to waste. Tip: If making a weekly meal plan is too overwhelming, start with two- or three-days’ worth of meals. 

2. In-home shopping – Before going to the grocery store, shop your pantry. This will let you know what you currently have and prevent purchasing duplicates and discarded food. Tip: Plan meals around what’s in your pantry or fridge to save money and avoid waste. 

3. Understand expiration dates – Most date labels indicate food quality, not safety. However, people often confuse them for safety labels and throw away food that is safe to eat. “Sell by” dates are used by manufacturers to recommend to the store when a product should be sold for the best quality. “Best by” dates indicate when the manufacturer ensures the product will be at its best quality. “Use by” dates are also set by the manufacturer to indicate when the product is at its peak quality. Tip: Trust your senses – sight, smell, and taste – to determine if the food is still good to consume. Many foods are safe to eat after the listed date.

4. Store food properly – Proper food storage can help prevent spoilage and keep foods fresh longer. Store food in airtight containers in the refrigerator or freezer. Ensure your refrigerator is set at the appropriate temperature (below 40°F or 4°C). Tip: Instead of throwing away leftovers, store them properly and make another meal. For example, use leftover chicken to make a chicken salad or stir-fry, use vegetable scraps to make stocks, and use overripe fruits in smoothies or baking.

5. Practice portion control – Serve appropriate portions to prevent food from landing in the trash. Start with smaller portions and offer second helpings if desired. To ensure that portion sizes don’t exceed appetites, serve meals family-style. Tip: If you have unavoidable leftovers or food scraps, try composting, which reduces waste and creates nutrient-rich soil for gardening.

6. Donate excess food: If you have surplus non-perishable foods that are still safe to eat, consider donating them to local food banks or charities. Tip: Many organizations do not accept prepared foods, so be sure to call and ask what they do and do not accept.

7. Raise awareness: Encourage your family and friends to adopt these practices. Spread awareness about the importance of reducing food waste and its impact on hunger and the environment.

By implementing these strategies, you can significantly reduce food waste at home, help address food insecurity, and positively impact our planet.

By: Palak Gupta, Utah State University Extension hunger solutions specialist, palak.gupta@usu.edu, 813-783-4445

Food security and nutrition security are closely related but are distinctly different concepts. Food security ensures that people have enough food to avoid hunger. In contrast, nutrition security goes beyond having enough food to eat and focuses on food quality for a healthy life. A healthy diet will help achieve nutrition security and includes fruits, vegetables, whole grains, lean proteins, low-fat dairy, and healthy fats. These foods provide essential nutrients such as vitamins, minerals, fiber, and antioxidants necessary for maintaining good health. 

Proper nutrition is a fundamental component of good health. It also plays a critical role in reducing the risk of cardiovascular diseases, obesity, and diabetes.

Since food is a flexible budget item, when food costs increase with rising inflation, individuals and families can be forced to make difficult choices, such as buying cheaper and less nutritious foods or reducing the amount of food they consume. Nutrition security is vital for vulnerable populations such as children, pregnant and breastfeeding women, and people living in poverty. These populations often rely on inexpensive, calorie-dense foods that lack essential nutrients, leading to adverse health outcomes. 

Promoting nutrition security requires addressing the root causes, such as lack of access to healthy foods and limited education on nutrition and healthy eating. Consider these strategies for promoting nutrition security.

* Encourage healthy eating habits. Learning about nutrition education programs can help individuals understand healthy eating habits, meal planning, and budgeting for healthy foods. The Create Better Health (Snap-Ed) program in Utah provides nutrition education classes and a wealth of resources, including menu planning, eating healthy on a budget, basic cooking skills, recipes, and increasing physical activity.

* See if you qualify for federal assistance programs. Depending on household income, there are many federal programs such as the Supplemental Nutrition Assistance Program (SNAP), the Women, Infant and Children (WIC) Program, senior’s farmers market, and free or reduced school lunches. To learn more about available assistance programs and eligibility, visit Utahns Against Hunger. 

* Consider food assistance programs. Food banks, food pantries, and ready-to-eat meals can assist individuals needing more resources for healthy foods. To find food pantries and ready-to-eat meals near you, visit Feedutah.org 

* Learn how to access fresh, local produce. Many programs across Utah provide access to fresh produce, such as farmers markets, community gardens, and mobile markets. These can increase access to healthy foods in areas with limited access to grocery stores and supermarkets. You can find the list of Utah’s farmers markets at the Utah Farmers Market Network. You can also learn how to double up SNAP dollars at SNAP and Double Up Food Bucks – Utah Farmers Market Network.

Promoting nutrition security is crucial to ensuring that vulnerable populations in Utah have access to the healthy foods they need to maintain proper nutrition, good health, and increased well-being. 

While many people know and understand basic freezing and dehydrating methods for preserving foods, it becomes a different story when they contemplate bottling. 

          Food preservation is a science- and research-based practice. It is not the same as creative cooking. When preserving food with water-bath or pressure canning, a kitchen must be turned into a laboratory by following instructions exactly and using proper procedures. That is why many home canners are disappointed to learn that their favorite fresh salsa or grandma’s stew is not recommended for home canning, nor are things like butter, bacon, or pureed squash.

          Here are 12 tips to help guide both the novice and the seasoned home preservation enthusiast:

1. Follow canning directions exactly.
2. Always use up-to-date, scientifically tested recipes, and only use approved canning methods (boiling water-bath or pressure).
3. Make altitude adjustments by adding more time to water bath canning or increasing pressure for pressure-canned products.
4. Be certain that canned products have a proper lid seal.
5. Don’t add extra starch, flour, or other thickeners to a recipe.
6. Don’t add extra onions, chilies, bell peppers, or other vegetables to salsas.
7. Be sure to properly vent the pressure canner.
8. Get your dial-type pressure canner gauges tested annually.
9. Don’t use an oven instead of a water bath for processing.
10. Be sure to properly acidify canned tomatoes.
11. Do not cool the pressure canner under running water.
12. Do not let food prepared for “hot pack” processing cool in jars before placing them in the canner for processing. 

            If you have questions, the best option for finding safe, scientifically based answers for proper food preservation is to contact your local USU Extension office. For location and contact information, visit https://extension.usu.edu/locations. Additional canning information can be found at canning.usu.edu. Or check out our Preserve the Harvest online course here. Use code PRESERVE22 for 30% off.

            The satisfaction that comes from preserving food is well worth the time and effort it takes. With instruction from approved resources along with a dash of common sense, this season may be the best ever for adding to your food storage shelves!

By: Kathy Riggs, Utah State University Extension family and consumer sciences professor, kathleen.riggs@usu.edu, 435-586-8132

 Farmers markets are known for offering an ever-changing variety of fresh fruits and vegetables. Although variety is a benefit of shopping at local farmers markets, it can be difficult and overwhelming to come up with a menu for the week without knowing what will be available at the market. Being flexible allows you to choose the produce that looks the best and is offered at the best price. Below are tips for planning meals around the unpredictable availability at farmers market.

            1. Reverse your menu planning schedule. Shop at the market first, then build a menu for the week based on what you purchased. This will ensure that you use what you bought, which will reduce food waste.

            2.  Plan the non-vegetable portion of your meals, then add the vegetable part after seeing what looks best at the market.

            3.  Have a general sense of when different fruits and vegetables are usually in season. Plan your menu with at least two options, then buy the one that is offered at the best price.

            4. Bring your menu to the market. If there is something that looks great, but isn’t in your plan, revise your menu on the spot to incorporate it.

            5.  Include a few meals in your menu that use a variety of produce such as stir-fry, soups, or omelets.

            6. Be open to making last-minute changes to your favorite recipe. Consider these fruits and vegetables that work well as substitutions.

By: Heidi LeBlanc, Utah State University Extension Home and Community Department director, Heidi.leblanc@usu.edu and Casey Coombs, Create Better Health assistant director, casey.coombs@usu.edu

In difficult economic times, many people consider purchasing chickens as part of their domestic safety net. Raising chickens, however, is distinctly different than stocking up on food storage or bottled water. Chickens are living, breathing beings that need special care and TLC. As a veterinarian, I often see birds that are not properly taken care of, even in stable economic conditions. However, most of this is simply due to lack of knowledge and not from willful neglect.

If you are contemplating purchasing and raising chicks, never buy them and then try to decide what to do with them. Here are eight important points to consider BEFORE making your purchase:

1. Check with city/county ordinances and HOAs regarding raising poultry to make sure it’s feasible where you live.

2. Research, purchase and set up all proper equipment beforehand. Chickens cannot regulate body temperature for the first 3 to 4 weeks of life, and a proper heat source is imperative. Know about all equipment and feed requirements before you make your purchase.

3. Purchase your chicks from National Poultry Improvement Plan (NPIP)-certified sources only. This certification requires rigorous testing of breeder flocks to assure the purchaser that the chicks are free of devastating egg-transmitted diseases. Most commercial wholesalers who sell to reputable feed store chains are NPIP-certified.

4. Be sure you have adequate outdoor space and shelter for the young chickens once they have fully feathered and are moved out of the brooder.

5. Provide plenty of clean, fresh water at all times, and be sure to feed your chickens a nutritious diet based on appropriate commercial feed.

6. Provide them with protection from rats, mice, raccoons, skunks and other varmints.

7. Be a good neighbor. Make sure that your chickens are confined to your yard and are not getting into neighbors’ yards or gardens. 

8. Practice social distancing with your flock of chickens. (That’s a modern term for biosecurity.) Protect your chickens from disease by keeping wild birds out of the coop. Wash hands and disinfect before and after gathering eggs, do not keep chickens in the house, and do not let neighbors and others come to see your chickens.

By: David Frame, Utah State University Extension poultry specialist, DVM, David.frame@usu.edu,  435-851-2233

What gives people a feeling of power? An anonymous author wrote, from least to most important: money, status and growing a tomato.

For those who grow their own produce, there is a personal sense of pride and satisfaction that comes from planting, nurturing, harvesting and preserving. For those who don’t or can’t garden, Utah is home to an abundance of local producers, and supporting them and purchasing from farmers markets and community-supported agriculture programs brings about the same result of having delicious, healthy, fresh food. It also fosters a sense of community by supporting local producers.

Now more than ever, people are interested in obtaining or growing their own food supply and preserving it for the future.

Gardening 

For those who need tips on gardening, whether at the beginning of the season or the end, Utah State University Extension’s website, garden.usu.edu, is full of resources to help you have your best yard and garden yet – even if you’ve struggled in the past. The website includes links to the Gardener’s Almanac with a checklist of month-by-month gardening tasks, a listing of online gardening courses developed by USU faculty, who, collectively have thousands of hours of research, the Utah’s Gardening Experts Facebook group, the Gardening Tips Podcast, a video library and information on the Master Gardener Program. You will also find information on water-efficient landscaping, pest management, apps, advice and more. Nearly any question you might have about gardening will be addressed in this large bank of research-based information. In addition is Extension’s new drought website at drought.usu.edu with resources and tips for water conservation.

Farmers Markets

For those who prefer to support and enjoy the fruits of others’ labors, farmers markets are a wonderful place to visit and shop. Supporting local producers by buying local food and products helps strengthen the local economy, creates local jobs and increases food security. It also helps preserve farms, ranches, small businesses and farmland, ensuring that Utah has farms and ranches for generations to come.  

Visit Utah’s Own for a general listing of farmers markets around the state. The website will also help you find and support local producers, learn more about the farm-to-fork process and understand the rigorous food safety protocols for the local food supply. Also included are FAQs and tips to help support local producers.

Community Supported Agriculture (CSA)

Since many areas in Utah do not have access to local farmers markets, community supported agriculture is a way for citizens to directly support farmers in their communities. Members purchase a share of a farm’s produce for the growing season. Shareholders pay their money upfront, then typically receive a weekly delivery of what is in season and available at that farm. Benefits include reduced transportation costs, a varied diet from a local source and a direct, positive impact on communities. Click here for more information on community supported agriculture.

Preserving the Harvest

Once you have your produce in hand, you will likely have more than you can eat before it spoils. This is where food preservation comes in – enabling you to enjoy the harvest year-round. Fruits and vegetables, jams and jellies, pie filling, jerky, salsa and other produce items can be preserved through freezing, dehydration and pressure canning.

When canning and using other methods of food preservation, safely preserving it with scientifically tested recipes should be the top priority. No one wants to waste their time and effort preserving food that will spoil before consumption, not seal properly or create an accidental food-borne illness or toxin in the product. Also, be aware that recipes passed down through families and neighbors or found on Google searches may not be safe.

Trusted food preservation resources include:

* USDA’s Complete Guide to Home Canning, which provides a free e-book download. The information is based on research conducted by the National Center for Home Food Preservation in cooperation with USDA’s National Institute of Food and Agriculture.

* The Ball Canning Company website provides recipes, tips on canning and information about products, services and support.

* The Extension canning resources website includes research-backed information on preserving the harvest, food preservation fact sheets and the master food preserver program. Visit canning.usu.edu

Though the harvest only lasts for a season, the need to eat does not. The more we learn about and become connected to our food supply, the greater our ability to provide for, strengthen and nourish our families and communities.

Writer: Julene Reese, 435-757-6418, Julene.Reese@usu.edu

While many people know and understand basic freezing and dehydrating methods for preserving foods, it becomes a different story when they contemplate bottling.

Food preservation is a science- and research-based practice. It is not the same as creative cooking. When preserving food with water-bath or pressure canning, a kitchen must be turned into a laboratory by following instructions exactly and using proper procedures. That is why many home canners are disappointed to learn that their favorite fresh salsa or grandma’s stew is not recommended for home canning, nor are things like butter, bacon or pureed squash.

Here are 12 tips to help guide both the novice and the seasoned home preservation enthusiast:

1. Follow canning directions exactly.
2. Always use up-to-date, scientifically tested recipes, and only use approved canning methods (boiling water-bath or pressure).
3. Make altitude adjustments by adding more time to water bath canning or increasing pressure for pressure-canned products.
4. Be certain that canned products have a proper lid seal.
5. Don’t add extra starch, flour or other thickeners to a recipe.
6. Don’t add extra onions, chilies, bell peppers or other vegetables to salsas.
7. Be sure to properly vent the pressure canner.
8. Get your dial-type pressure canner gauges tested annually.
9. Don’t use an oven instead of a water bath for processing.
10. Be sure to properly acidify canned tomatoes.
11. Do not cool the pressure canner under running water.
12. Do not let food prepared for “hot pack” processing cool in the jars before placing them in the canner for processing.

If you have questions, the best option for finding safe, scientifically based answers for proper food preservation is to contact your local USU Extension office. For location and contact information, visit https://extension.usu.edu/locations. Additional canning information can be found at canning.usu.edu.

The satisfaction that comes from preserving food is well worth the time and effort it takes. With instruction from approved resources along    with a dash of common sense, this season may be the best ever for adding to your food storage shelves!

By: Kathy Riggs, Utah State University Extension family and consumer sciences professor, kathleen.riggs@usu.edu, 435-586-8132

Farmers markets are known for offering an ever-changing variety of fresh fruits and vegetables. Although variety is a benefit of shopping at local farmers markets, it can be difficult and overwhelming to come up with a menu for the week without knowing what will be available at the market. Being flexible allows you to choose the produce that looks the best and is offered at the best price. Below are tips for planning meals around the unpredictable availability at farmers market.

1. Reverse your menu planning schedule. Shop at the market first, then build a menu for the week based on what you purchased. This will ensure that you use what you bought, which will reduce food waste.

2.  Plan the non-vegetable portion of your meals, then add the vegetable part after seeing what looks best at the market.

 3.  Have a general sense of when different fruits and vegetables are usually in season and available. Plan your menu with at least two options, then buy the one that is offered at the best price. 

4. Bring your menu to the market. If there is something that looks great, but isn’t in your plan, revise your menu on the spot to incorporate it.

5.  Include a few meals in your menu that use a variety of produce such as stir-fry, soup or omelets.

6. Be open to making last-minute substitutions to your favorite recipe. Consider these fruits and vegetables that work well as substitutions for each other.

 
By: Heidi LeBlanc, Utah State University Extension Create Better Health director, Heidi.leblanc@usu.edu and Casey Coombs, Create Better Health assistant director, casey.coombs@usu.edu