By Judy Dodd, MS, RD, LDN, Giant Eagle® Food and Nutrition Advisor
We are at the peak time of year to enjoy locally grown, bargain eating – and yes tailgating! Mealbook puts a focus this month on the why and what with some VALUE ideas.
- It's cool enough to enjoy the crock pot and the pressure cooking. Both are great for less tender and less expensive cuts of meats. And don't forget the bean recipes for quality protein as well as heart-healthy fiber. If you don't have or want a crock pot, most of the same recipes and ideas can be done in the oven or in a "Dutch Oven" or stewpot top of the range – just be prepared to do more watching! Stews, soups, sloppy Joes, chili are great meals with the goal to make enough for freezing for another day. And remember canned vegetables are a good investment for many of these foods. Drain and rinse those with added salt to reduce the sodium.
- Invest in some freeze-safe containers or heavy duty freezer bags and remember to date them before you freeze.
- Late summer tomatoes are great additions to crock pot meals and they are often at bargain prices. Stuffed peppers or tomatoes (with rice or quinoa stuffing with lean turkey or beef) are meals that fit fall. Yes, extras can be frozen but you may want to freeze in an oven and freezer safe casserole so they can be micro waved or baked without transferring. When you thaw, it's best to put them in the refrigerator overnight or in the morning.
- Winter squash and pumpkin are plentiful and make great soup. Acorn squash is another vegetable that lends itself to stuffing. AND, yes those pumpkin seeds can be roasted for a great snack.
- On the tailgate front think first about food safety. Invest in a meat thermometer so you can be sure the burgers and other meats hit safe temperatures! Add some hand wipes and a good cooler to the list if travel is a part of your tailgate!
- Pasta or bean salads are welcomed at tailgates to add variety and keep cost down. It's a good way to add veggies to the protein blast and do consider substituting whole grain pasta.
- Apples and pears are stars now. Baked apples can be a great addition to the meal as a side or dessert. If applesauce is a family favorite, prices are right to make your own at the chunky level that suits your tastes. These freeze for later use. Remember brown sugar is a good option if sweetening is necessary but know that it may not be! And it's time to dust off the recipes for apple or fruit crisp with oatmeal topping – sneak in added fiber!
September 2011