Relishing the end of the garden

The cooler temperatures are drawing the garden season to a close.  One of the favorite canning recipes for the end of the garden is to combine many of the remaining foods into a spicy, savory relish. 

There are a variety of vegetable and fruit relishes. Do you know the difference between them? Here are some definitions:

 Chow Chow – A combination of pickles or other vegetables. This dates back to 1785 when Chinese laborers built the railroad lines in the developing West. The word may be from the Mandarin Chinese word “cha” which means “mixed.”

 Relish – A pickled, spicy mixture served as a side dish or spread. The word dates back to 1798 from the Middle English word “taste” and from the French as “something remaining.” The British consider it a thin sauce with a vinegar base. In the U.S., it may have fruits or vegetables, sugar, salt, and vinegar.

 Piccalilli – A vegetable relish that can include tomatoes (often green tomatoes), sweet peppers, onions, zucchini, cucumber, cauliflower, beans, or other vegetables.

 Chutney – This originates from the East Indian word “chatni.” It is spicy with fruit, vinegar, sugar and spices. It can be chunky or smooth.

For inspiration and recipes for making your own home-canned relish, see the resources and quick links at the K-State Rapid Response Center Food Preservation webpage  hosted by K-State Research and Extension or the National Center for Home Food Preservation at the University of Georgia. 

Remember that all home-canned relishes must be preserved in the boiling water bath canner with time increases for higher elevations, so be sure you are using a tested, up-to-date recipe from a reliable source.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Top 10 ways to enjoy zucchini!

Zucchini ranks as an easy-to-grow vegetable, especially in Midwest gardens. You should have seen the zucchini on display at the Finney County Fair last week! 

One or two plants can produce enough for a family. Zucchini can grow to the ideal size of 6 to 8 inches in just two days, so check plants regularly.

This summer squash contains vitamins A and C, potassium, and contributes fiber with only 25 calories per medium sized squash. If you have an abundance, or just want to enjoy it while it is in season, here are 10 ways to use zucchini, in a fun count-down style:

10. Use in a pasta salad with tri-color pasta, other vegetables, cubed cheese, and a little dressing; or include chopped zucchini in fresh salsa.

9. Grill zucchini wedges or slices. Coat with olive oil before grilling, and season with herbs and balsamic vinegar just before serving.

8. Cut into spears and eat raw or dip in a fat-free dressing.

7. Enjoy omelets with minced zucchini, mushrooms, and cheese.

6. Add to stir-fry dishes, casseroles, and soups.

5. Donate some to a local food pantry or share with friends and neighbors.

4. Use shredded zucchini in breads, muffins, cakes, and brownies.

3. Oven-fry zucchini slices. Dip ¼-inch zucchini slices in beaten egg or egg white, roll in flour or bread crumbs mixed with Parmesan cheese, salt lightly, and place on a baking sheet coated with nonstick cooking spray. Bake at 475° F. for 5 to 10 minutes on each side. Slices should be brown and crispy.

2. Try the Summer Skillet Supper recipe featured below- a favorite of my family!

1. Freeze to use later. Slices: Wash and slice ½-inch thick. Blanch in boiling water 3 minutes, cool in ice-water bath, drain and package, leaving ½-inch head-space. Grated: Wash zucchini and grate. Steam blanch in small batches 1 to 2 minutes until translucent. Pack in containers, leaving ½-inch headspace. Cool containers in cold water. Seal and label packages before freezing. Drain excess liquid before using. Grated squash is best in baked goods and other cooked items.

Summer Supper Skillet

1 pound lean ground beef

1/2 small onion, chopped

1/4 cup chopped green pepper

1 clove garlic, finely minced

1 small zucchini squash, sliced

1 small yellow summer squash, sliced

1/2 to 1 cup freshly cooked or frozen corn kernels

1 15-oz can petite diced tomatoes (do not drain)

basil, thyme, salt and pepper to taste

Crumble beef into a skillet and brown with onion, green pepper and garlic.  Skim grease if necessary.  When nearly browned, add squash and cook until softened.  Stir in corn, tomatoes and seasonings.  Simmer a few minutes until juices are reduced and flavors are blended.  Serve with crusty bread and fresh summer fruit.  Serves 4-5.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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A minty-fresh garden herb!

Mint is used throughout the world to flavor everything from lamb to candy. It’s also a great garnish and breath freshener. Spearmint is the variety you’re most likely to encounter in markets, and it’s the best choice for savory dishes. Peppermint has a stronger flavor and is best suited to dessert recipes. Used dried mint only in a pinch–it’s not nearly as flavorful as fresh.

Mint is a rapidly-growing perennial herb with many varieties that grow up to 3 feet tall and are quite invasive. It is best planted in containers or where roots are confined due to its aggressive growth habits. Mint spreads quickly in open garden areas and will out-compete most garden plants.

Fresh leaves may be harvested throughout the growing season once the plants reach 3 to 4 inches tall. Use a sharp knife or scissors to remove leaves and stems. The youngest, most tender leaves and stems are the most flavorful. Cut the stems to within 1 inch of the soil, picking late in the morning on dry and sunny days. Fresh mint may be stored up to a week in water in the refrigerator.

If allowed to bloom, the oil content in the leaves decreases and is less flavorful. Pinch the blossoms back as they show or simply cut back the plants to within 1 inch of the soil two to three times a year. It is very difficult to over-prune a mint plant. Before winter, cut each plant back to the ground to discourage pests and diseases.

Fresh Mint Syrup- Use fresh garden mint to make this delicious treat!

1/2 cup sugar

1/2 cup water

1/4 cup chopped fresh mint leaves

Combine sugar and water in a saucepan. Heat to boiling and stir until sugar is dissolved. Remove from heat and add mint leaves. Let steep for at least 30 minutes. Strain out leaves and chill. Will keep several weeks in a sealed container in the refrigerator. Drizzle over cantaloupe or fresh fruit salad or stir into tea, lemonade or other beverages.

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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Top 10 Frugal Foods: Spend Less, Get More

Think it’s too expensive to eat a healthy diet?  Think again!  K-State Research and Extension presents our “top 10” list of frugal foods that combine great taste with a nutritious punch, all for a minimum cost. All of the frugal foods on our list are versatile — try them for breakfast, lunch, supper and snacks.

1. Apples and Bananas. A perfect on-the-go snack, both apples and bananas are naturally portable. Eat these satisfying and sweet nutritional powerhouses raw or baked, or add them to salads, desserts and baked goods.
2. Beans. Full of antioxidants, dietary fiber and protein, canned beans cost about 23 cents per serving. Dry varieties that you cook yourself cost even less. Keep them on hand to pack into brownbag lunches and to make quick suppers.
3. Brown Rice. With a slightly nutty taste, brown rice is a whole grain. It is more nutritious than white rice. Serve as a side dish, at breakfast or as a snack with cinnamon and milk, or add to casseroles and soups.
4. Canned Tomatoes. Canned tomatoes make a great base for countless main dishes, dips, sauces, soups, stews and chili. Tomatoes are rich in vitamin C and lycopene. Buy them without added salt if possible.
5. Canned Tuna. A versatile addition to sandwiches, salads and casseroles, tuna is high in protein and vitamin D, and low in calories and fat.
6. Eggs. Eggs are high in protein and low in cost.  Boiled, fried or scrambled — eggs cook quickly, so they’re perfect for breakfast, lunch or supper. For variety, try French toast, huevos rancheros or egg salad.
7. Fat-free Milk. A natural convenience food, skim milk offers a healthy dose of vitamin D, calcium, protein and potassium. Serve skim milk with meals and snacks, and use in soups, smoothies and desserts.
8. Kale. At about a dollar a bunch, kale is one of the least costly green vegetables you’ll find. Three quick and easy ways to serve kale are to: Serve it hot after pan-frying with garlic and a small amount of vegetable oil; Steam and add to pasta salads or as a topping on homemade pizza.
9. Potatoes. White potatoes and sweet potatoes are satisfying and are high in dietary fiber, vitamin C and potassium. Bake, boil, roast, pan-fry or oven-fry them, or add to casseroles or soups.
10. Rolled Oats. At just 14 cents, one cup of cooked oats is a heart-healthy whole grain with 4 grams of dietary fiber. Cook oats with fruit for a breakfast or snack,  add them to baked goods or use them to ”stretch” the ground beef in meatballs and meatloaf.

Source:  Dining on a Dime newsletter, June 2010, Erin Henry and Mary Meck Higgins, K-State Research and Extension Human Nutrition

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The joy of cooking (with a rotisserie chicken)

I’ve long been an advocate for cooking a whole chicken as a cost-saving strategy for meat for sandwiches, casseroles and other family meals.  I’ve always believed that a fresh raw chicken was the most economical choice.  But an Extension client in a neighboring town told me that buying a supermarket deli-roast chicken in Garden City was cheaper than buying a fresh chicken in her own town.  So I decided to check it out.  Sure enough!  Here in town the price of a fresh chicken is nearly equal– about $5.00– to the price of a rotisserie chicken.   And the work is all done for you!

One chicken, many meals

The best thing about investing $5 in a roasted chicken is that I can usually get about 3 meals for my family of 3 from just one bird.  Stretching the roasted chicken meat stretches my food budget– the price for nine servings of chicken averages about 55 cents per serving.  Here’s how- we enjoy the first meal of hot roasted chicken with our favorite sides; the second meal is chicken sandwiches with mayo and lettuce or our favorite chicken salad; and finally, the leftover pieces go into soup or top a salad for a light lunch.  During soup season I don’t even let the bones and skin go to waste– I add water and simmer them until I’ve got a cup or two of flavorful chicken broth for my next pot of soup.

Six meals, one chicken

My Extension colleagues in Alabama do even a better job with one chicken– they stretch it to make SIX meals!  Their how-to fact sheet “How to Make Six Meals From One Chicken” gives instructions and recipes for six meals that each serve at least 4 people.  That’s about 20 cents per meat serving. Wow!

Buy fresh chicken on sale; otherwise buy roasted and enjoy!

When fresh chickens go on sale, stock up!  If you can get a whole chicken for less than the $5 price of a rotisserie chicken, you’ll save money by roasting your own.  But if the price is comparable, let the store do the work and buy the roasted bird– and discover the joy of cooking with a rotisserie chicken!

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