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ARTICLE
OF THE WEEK ...new article weekly
Save On Your Grocery Shopping
Although cooking everything from scratch certainly saves a lot of money
it is possible to use less drastic steps to save money on groceries.
Some basic rules
Write a list...prevents impulse buying of high priced items.
Pick a Value Store...may not be the cheapest on every item but with the price of gas trips to different stores can cost more than you think.
Over buying...really pay attention to your needs (list), throwing away food not eaten is a major factor in lost food dollars.
Consider foods that can be used as leftovers or in multiple choice recipes.
Bring a lunch...brown bagging is a real money saver, even if you brown bag three times a week the savings are significant.
Eat before shopping...crazy as it sounds studies have shown shopping hungry can add 20% to a grocery bill.
Watch those coupons...use coupons for the items YOUR family eats, NOT because they look like a great deal.
Know when your store offers triple coupon values.
New items...if you must try new items buy the smallest pack available.
Large packages...can be a trap, buy "large" only in items YOU use the most.
Always check the cost per serving and package sizes to determine the best values.
Sale items...stock up on non perishables sale items YOUR family uses the most.
Plan your meals around the specials in meat and produce departments.
Store brands...also known as "private label" can really save money.
Most of these brands are manufactured by "national brand" companies and are close in quality.
It is worth the effort, and money savings, to try small packs/cans of store brands-ketchup, cereals, soups etc-to evaluate the quality, you may not like them all but you may be surprised at some.
Snacks...don't we love 'em!
Unfortunately in many instances you get a double whammy-poor nutrition and high cost.
If you must snack fruit, yogurt and small amounts of nuts is the way to go.
It goes without saying coffee shops like Starbucks offer a pleasant break...use sparingly.
#1 Meat Question Of The Week.
Date:
What should I do to keep refrigerated and frozen foods safe during a power failure?
KEEP THE FREEZER DOOR CLOSED.
Keep what cold air you have inside.
A full freezer will stay at freezing temperatures about 2 days; a half-full freezer about 1 day.
If your freezer is not full, group packages so they form an "igloo" to protect each other.
Place them to one side or on a tray so that if they begin thawing, their juices won't get on other food.
If you think power will be out for several days, try to find some dry ice. Although dry ice can be used in the refrigerator, block ice is better. You can put it in the refrigerator's freezer unit along with your refrigerated perishables such as meat, poultry, and dairy items.
EVEN IF FOOD HAS STARTED TO THAW, SOME FOODS CAN BE SAFELY KEPT.
The foods in your freezer that partially or completely thaw before power is restored may be safely refrozen if they still contain ice crystals or are 40 °F or below.
You will have to evaluate each item separately.
Generally, be very careful with meat and poultry products or any food containing milk, cream, sour cream, or soft cheese. When in doubt, throw them out.
In general, refrigerated items should be safe as long as power is out no more than 4 hours.
Keep the door closed as much as possible.
Discard any perishable foods (such as meat, poultry, fish, eggs, and leftovers) that have been above 40 °F for 2 hours or more, and any food that has an unusual odor, color, or texture, or feels warm to the touch.
KEEP AN APPLIANCE THERMOMETER IN THE REFRIGERATOR AND FREEZER AT ALL TIMES.
This will remove the guesswork of just how cold the unit is because it will give you the exact temperature.
The key to determining the safety of foods in the refrigerator and freezer is knowing how cold they are.
The refrigerator temperature should be 40 °F or below; the freezer, 0 °F or lower.
Source: fsis.usda.gov
#2 Meat Question Of The Week.
Date:
What should I know about food additives?This article covers the safety food additives, msg, sodium nitrites, emulsifiers, food preservatives, flavor enhancers, thickening agents, safe food additives, food coloring
Read More
Test
Your Food Knowledge
1) Buffalo meat is lower in fat and calories than beef?
2) Is there a difference between bison and buffalo?
3) The average life span of a bison is 15--20 or 30 years?
Go
To Answers
Archive
Weekly
Recipes
Our weekly contributions include some deemed healthy, we include a link
to printer friendly versions.
While certain cuts of meat from the loin and rib have an
amount of
internal fat, usually called marbling, although this makes them seem
unhealthy, how meat is cooked is
also a contributing factor.
There are lots
of meat cuts which do not fall into this category.
These are the cuts identified by USDA as "LEAN" under
government
labeling guidelines.
* The leanest beef
cuts include
round steaks and roasts (round eye, top round, bottom round, round
tip), top loin, top sirloin, and chuck shoulder and arm roasts.
* The
leanest pork choices include
pork loin, tenderloin, center loin, and ham.
* Choose
extra lean ground beef.
The label should say at least “90% lean”.
You may be able to find ground beef that is 93% or 95%
lean.
* Buy skinless chicken parts, or take off the skin before cooking.
* Boneless skinless chicken breasts and turkey cutlets are
the leanest
poultry choices.
* Choose lean turkey, roast beef, ham, or low-fat luncheon meats for
sandwiches instead of luncheon meats with more fat, such as regular
bologna or salami.
Keep
it lean:
* Trim
away all of the
visible fat
from meats and poultry before
cooking.
* Broil, grill, roast, poach, or boil meat, poultry, or
fish instead of
frying.
* Drain off any fat that appears during cooking.
* Skip or limit the breading on meat, poultry, or fish.
Breading adds
fat and calories, it
will also cause the food to soak up more fat during frying.
* Prepare dry beans and
peas without added fats.
* Choose and prepare foods without high fat sauces or
gravies.
Recipes
with an 
beside
name
take into account all
of the above mentioned.
Weekly Recipes From Around The World
Date:
Chicken Enchiladas (Mexico)
1/2 cup chopped onion
2 garlic cloves, minced
1-1/2 cups Italian tomatoes, drained, chopped, reserve liquid
1/2 cup sliced mushrooms
1 tsp. jalapeno pepper, chopped
1/8 tsp. pepper
8 oz. chicken (2 chicken breasts skinned, boned, cooked, chopped)
4 corn tortillas, 10 inch size
4 oz. cheddar cheese, shredded
black olives, chopped for garnish
sour cream or plain yogurt
Preheat oven to 375°F.
Saute onions and garlic.
Add tomatoes, liquid mushrooms and seasonings, stirring occasionally
until sauce is thickened.
Take half of sauce and mix with chicken in bowl, set aside.
Heat each tortilla in frying pan for one minute.
Lay tortilla flat, spread with cheese and chicken mixture and roll
to close.
Place fold side down in pan, make 3 more
Pour remaining sauce over top, sprinkle some cheese and bake until
cheese is brown.
Top with black olives and sour cream.
Printable
Version
Roast Beef Sirloin (Irish)
4 Servings
3 lb Boneless Top Sirloin roast
2 fl oz Whiskey
10 fl oz Red wine
1 oz Butter
2 oz Flour
1 Salt and pepper
Preheat oven to 350F.
Wipe meat, season and place in a roasting
pan.
Place pan in oven and cook for one hour.
Add the whiskey and
wine to the pan.
Cook for a further hour, basting once more.
Remove the roast from the pan, place on a serving dish and keep warm.
Pour off excess fat from the meat juices, adding water to bring to about
15 oz.
Beat the butter into the flour to form a smooth paste. Add a little of
the juices to this and mix well, then pour onto juices, mixing again,
and bring to the boil.
Simmer gently for 2-3 minutes to cook flour.
Correct the seasoning.
If the sauce is too thick, add a little more water.
Serve separately in a gravy boat.
Mashed or Baked Potatoes, and a cooked green vegetable go well with
this, since the sauce is so rich.
Printable
Version
More Recipes
WEEKLY
FEATURED MEAT ARTICLES
Smart Protein Choices
Go lean with protein:
The leanest beef cuts
include round steaks and roasts (eye of round, top round,
bottom round,
round tip), top loin, top sirloin, and chuck shoulder and arm roasts.
The leanest pork choices include pork loin,
tenderloin, center loin,
and ham.
Choose extra lean ground beef.
The label should say at least “90% lean.”
You may be able to find ground beef that is 93% or 95% lean.
Buy skinless chicken parts, or take off the skin before cooking.
Boneless skinless chicken breasts and turkey cutlets are the leanest
poultry choices.
Choose lean turkey, roast beef, ham, or low-fat luncheon meats for
sandwiches instead of luncheon/deli meats with more fat, such as
regular bologna or salami.
Keep it lean:
Trim away all of the visible fat from meats and poultry before cooking.
Broil, grill, roast, poach, or boil meat, poultry, or fish instead of
frying.
Drain off any fat that appears during cooking.
Skip or limit the breading on meat, poultry, or fish.
Breading adds calories.
It will also cause the food to soak up more fat during frying.
Prepare beans and peas without added fats.
Choose and prepare foods without high fat sauces or gravies.
Omega 3
Vary your protein choices:
Choose seafood at least twice a
week as the main protein food. Look for seafood rich in omega-3 fatty
acids, such as salmon, trout, and herring.
Some
ideas are:
Salmon steak or filet
Salmon loaf
Grilled or baked trout
Choose beans, peas, or soy products as a main dish or part of a meal
often. Some choices are:
Chili with kidney or pinto beans
Stir- fried tofu
Split pea, lentil, minestrone, or white bean soups
Baked beans
Black bean enchiladas
Garbanzo or kidney beans on a chef’s salad
Rice and beans
Veggie burgers
Hummus (chickpeas) spread on pita bread
Choose unsalted nuts as a snack, on salads, or in main dishes. Use nuts
to replace meat or poultry, not in addition to these items:
NutsUse pine nuts in pesto sauce for pasta.
Add slivered almonds to steamed vegetables.
Add toasted peanuts or cashews to a vegetable stir fry instead of meat.
Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt.
Add walnuts or pecans to a green salad.
10 tips to help you stretch your food dollars
Get the most for your food budget!
There are many ways
to save money on the foods that you eat. The three main steps
are:
Planning before you shop.
Purchasing the items at the best price.
Preparing meals that stretch your food dollars.
Convenience costs...go back to the basics
Convenience foods like frozen dinners, pre-cut vegetables, and instant
rice, oatmeal, or grits will cost you more than if you were to make them
from scratch.
Take the
time to prepare your own—and save!
Certain foods are typically low-cost options all year
round.
Try beans for a less expensive protein food.
For vegetables, buy carrots, greens, or potatoes.
For fruits, apples and bananas are good choices.
Cook once...eat all week!
Prepare a large batch of favorite recipes on your day
off-double or triple the recipe
Freeze in individual containers.
Use them throughout the week and you won’t have to spend money on
take-out meals.
Spice up your leftovers—use them in new ways.
For example, try leftover chicken in a stir-fry or over a garden salad,
or to make chicken chili.
Remember, throwing away food is throwing away your money!
Restaurants can be expensive.
Save money by
getting the early bird special, going out for lunch
instead of dinner, or looking for “2 for 1” deals.
Stick to water instead of ordering other beverages, which add to the bill.
Plan
Before you head to the grocery store, plan your meals
for the week.
Include meals like
stews, casseroles, or stir-fries, which “stretch” expensive items into
more portions.
Check to see what foods you already have and make a list
for what you need to buy.
Check the local newspaper, online, and at the store for sales and
coupons.
Ask about a loyalty
card for extra savings at stores where you shop.
Look for specials or sales on meat and seafood—often the
most expensive items on your list.
Locate the “Unit Price” on the shelf directly below the product. Use it
to compare different brands and different sizes of the same brand to
determine which is more economical.
Buy in bulk...but only what you normally use.
It is almost always cheaper to buy foods in bulk.
Smart choices are family packs of chicken, steak, or fish and larger
bags of potatoes and frozen vegetables.
Before you shop, remember to check if you have enough freezer space.
Buying fruits and vegetables in season can lower the
cost and add to the freshness!
If you are not going
to use them all right away, buy some that still need time to ripen.
Printable
Version Of Tips
Use this chart and a food thermometer to ensure that meat, poultry, seafood, and other cooked foods reach a safe minimum internal temperature.
Remember, you can’t tell whether meat is safely cooked by looking at it. Any cooked, uncured red meats – including pork – can be pink, even when the meat has reached a safe internal temperature.
Why the Rest Time is Important
After you remove meat from a grill, oven, or other heat source, allow it to rest for the specified amount of time. During the rest time, its temperature remains constant or continues to rise, which destroys harmful germs.
Category
Food
Temperature
(°F)
Rest
Time
Ground
Meat & Meat Mixtures
Beef,
Pork, Veal, Lamb
160
None
Turkey,
Chicken
165
None
Fresh
Beef, Veal, Lamb
Steaks,
roasts, chops
145
3
minutes
Poultry
Chicken
& Turkey, whole
165
None
Poultry
breasts, roasts
165
None
Poultry
thighs, legs, wings
165
None
Duck
& Goose
165
None
Stuffing
(cooked alone or in bird)
165
None
Pork
and Ham
Fresh
pork
145
3 minutes
Fresh
ham (raw)
145
3 minutes
Precooked
ham (to reheat)
140
None
Eggs
& Egg Dishes
Eggs
Cook
until yolk and white
are firm
None
Egg
dishes
160
None
Leftovers
& Casseroles
Leftovers
165
None
Casseroles
165
None
Seafood
Fin
Fish
145 or
cook until flesh is
opaque and separates easily with a fork.
None
Shrimp,
lobster, and crabs
Cook
until flesh is pearly
and opaque.
None
Clams,
oysters, and mussels
Cook
until shells open
during cooking.
None
Scallops
Cook
until flesh is milky
white or opaque and firm.
None
1)Yes, it is lower in fat, cholesterol and calories than beef and is higher in iron and protein. In fact, it is lower in fat, cholesterol and calories than skinless chicken, too!
2) The proper name is Bison, however, the term “buffalo” is an acceptable synonym for the American Bison.
3) 20 to 25 years
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