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Enjoy the bounty of the farmers market until next summer with a freezer full of fruit and vegetables.

One of the reasons that farmers market produce is so good is that it is picked at the height of freshness and is at the peak of delicious nutrition.  Capture the high quality produce by freezing it to enjoy throughout the winter and spring until next year’s crop is available.  It’s an easy and fast process that will leave you stocked for many quick meals.  Use your frozen bounty for smoothies, muffins, granola, oatmeal, side dishes, stews, soups, stir fry, rice dishes, beans, casseroles, spaghetti sauce, cobblers, pies…. and so much more!

1.     Select the Produce

Most fruit and vegetables freeze well.  Load your freezer with these to feed your family long after the farmers market closes for the season:

• Vegetables:  broccoli, cauliflower, dark greens (kale, chard, spinach), carrots, celery, onions, corn (cut off the cob), green beans, pea pods and peas, squash, tomatoes.
• Fruit: peaches, nectarines, plums, cherries, raspberries, blackberries, blueberries, strawberries.

2.     Clean and Prep the Produce

• Vegetables need to be rinsed in cool water, dried well, and cut into the size desired for final use.
• Fruit needs to be rinsed gently in cool water and sliced or pitted if necessary.   Drain well, and set to dry on a kitchen towel or rack.

3.     Blanch Vegetables (tomatoes and fruit do not need blanching):

• Blanching is an important step in freezing vegetables because it stops the enzymes that keep the vegetables ripening, slows the loss of vitamins and minerals, helps remove dirt and bacteria, brightens color, and softens the vegetables for easier packing.  Blanching may sound complicated, but it is a fast and easy technique that only requires boiling water and ice water!

• How to blanch vegetables:

1. Bring pot of water to boil water (use at least 1 gallon  water per pound of vegetable).
2. Take cleaned, prepared vegetables, and place in boiling water for 1-2 minutes.
3. Immediately remove vegetables from boiling water with slotted spoon, and place in ice water to stop the cooking.
4. Remove from ice water once cooled, drain the vegetables well, and spread on kitchen towel or rack to dry.
5. For detailed times and more info on blanching

4.     Pack in Freezer Containers:

There are two methods of packing produce to freeze: solid- pack and loose- pack (or flash frozen).   Solid-pack works well for food that will be used entirely (tomatoes for sauce; berries for smoothies) in one solid block.  Loose-pack takes a bit more space and is one step more prep, but is the most useful because you can defrost the desired quantity of individual fruit and vegetable pieces instead of the entire container.

• Solid-pack:  follow steps 1-3, and then place all produce in freezer bag or box.  Leave a little room at the top for expansion when the produce freezes.   Label with date and contents, and freeze.
• Loose-pack:  follow steps 1-3, and then spread the cooled and drained produce on a cookie sheet with space between the pieces so that they can individually freeze.   Using a sheet of parchment paper on top of the cookie sheet helps keep the produce from sticking to the sheet and makes it easy to pour it from the paper into the freezer bag or container once it is frozen.  Once the individual pieces of fruit or vegetable are frozen solid, pack the container to the top and press out any air.  Loose-pack does not need any additional room for expansion since the produce is already frozen.  Label with the date and contents, and add to your freezer.
• Containers:  select glass, metal, or plastic containers that are food-safe, BPA-free, and made for freezing.  Zip top freezer bags work well, as do vacuum-sealed bags (a vacuum-sealer is a great way to preserve food for freezing if you plan on doing large quantities).

5.     Use and Enjoy!

Take desired amount of frozen produce out of container and

•  add to any recipe that calls for frozen fruit or vegetables.
•  cook in a microwave-safe dish for 1-2 minutes.
•  cook in a steamer basket on the stove for 2-3 minutes.

Most frozen produce will last 8-12 months in the freezer when packed properly. 

Delicious!

A few weeks ago, we wrote about Super Foods, all those extraordinary ingredients out there that are packed with heart- and brain-healthy nutrients.  Dark, leafy greens like kale, collard greens, and Swiss chard easily make it into the Super Foods category and are among the most nutrient dense foods available.  If you didn’t grow up eating these greens, you may have no idea what to do with them, or you may just be tired of only eating kale in chip form (a preparation that has been popular lately).  Here are some ideas on how to work these beneficial leafy greens into your weekly meal planning.

How to Buy

• With any of these greens – kale, Swiss chard, collard, mustard, or turnip – look for dark green leaves that are firm without any yellowing or bruised spots, and crisp stems.
• Kale: Two main varieties that are easy to find are curly and dinosaur (sometimes called Tuscan, Lacinato, or cavolo nero).  The latter has longer, narrow leaves that are crinkly.  The dinosaur kale has a sweeter flavor and is great eaten raw (think of adding to salads). With any kale variety, smaller leaves with narrower stems and ribs will be younger, and therefore more tender and mild tasting.
• Swiss chard:  The leaves of Swiss chard can be quite stunning since the stems and ribs can be deep reds, yellows, or white.  They look as good on the plate as they are to eat.  They are related to beets and spinach, so the flavors are similar.

How to Store

• Swiss chard should be lightly rinsed, wrapped in moistened paper towels, then stored in the refrigerator in a plastic bag.
• Other greens can be stored unwashed in a plastic bag in the refrigerator.
• Heartier greens like collard, turnip, and mustard will keep up to five days in the refrigerator, while Swiss chard and kale will keep two to three days.
• Super Greens can also be cleaned, cut, blanched, and frozen.  See inspiration365 post for instructions (link).

Preparation Tips and Ideas

• The stems on most leafy green are edible as well, except for the thicker, tougher stems on more mature leaves.  If the stems are narrow and tender you can usually just cut up the stems along with the leaves.  If, however, you need to remove the stems, use a sharp knife to cut along either side of the stem.  Another way to remove the stem is to hold one end of the stem in one hand while you strip away the leaf from the stem with the other hand.  Simply run your fingers along the stem.
• To cut leaves into “ribbons,” stack the leaves together, then roll them up and cut thin strips cross-wise.  These can be sautéed, steamed, or added to soups, stews, omelets, or frittatas.

Recipe for Swiss Chard: Sautéed Swiss Chard with Pancetta or Bacon
From Kimberly’s kitchen: This is a delicious, fast way to prepare Swiss chard.  The recipe was passed on to me by my mom years ago so I don’t know where it came from, but I have been using it ever since.

• 3 tablespoons extra-virgin olive oil
• ½ cup (2 ounces) chopped pancetta
• 2 garlic cloves, thinly sliced
• 2 fresh chiles, like Fresno or jalapeno, finely chopped (optional)
• 2 pounds Swiss chard, leaves whole, stems and ribs removed and chopped
• ½ teaspoon freshly ground black pepper

Heat oil in a large pot over medium-high heat.  Cook pancetta, stirring, until crispy, about 3 minutes.  Add garlic, chiles, and chard stems and ribs and cook until slightly softened, about 4 minutes.  Add chard leaves and pepper, cover pot, and cook until wilted, stirring occasionally, about 6 minutes.

Recipe for Kale: Kale Chips

• Kale (1 bunch per baking sheet)
• Olive Oil (1 tablespoon per bunch of kale)
• Kosher Salt

1.  Wash and prepare kale leaves (clean, cut out stems, cut leaves into large pieces).
2.  Once the kale is prepped and the pieces are dried off (to dry, spread on a kitchen towel or use a salad spinner), toss them in a bowl with the olive oil.
3.  Spread the kale pieces on a baking sheet (cover in parchment paper for non-stick and easy clean up).
4.  Sprinkle with Kosher salt and bake at 375 degrees for 20 minutes total (stir the leaves after about 10 minutes for even baking).  Depending on the kale, the leaves may turn sort of black.  That’s okay — it’s still delicious!

Kale and White Bean Soup  http://www.epicurious.com/recipes/food/views/Kale-and-White-Bean-Soup-106153

I’m interested in the idea of nutritional powders that can be added to smoothies and other drinks.  I’m not sure this qualifies as a “new” fad, as I remember my mother adding protein powders to our smoothies when I was a child, but it’s new to me because it’s a product that I don’t currently use.  It seems that nutritional powders have had a resurgence in attention with the broader market focus on juicing and high-powered blenders that create drinks and dishes that are easy to add nutritional supplements to.  I’m going to do more research on these this winter when it’s harder to get all our nutrients from fresh and local produce.

I don’t remember how I first heard about it, but since I enjoy Mark Bittman’s writing and cookbooks, I was curious about his book called VB6.  I am not sure it counts as a food fad, but it does follow a food trend of trying to incorporate more vegetarian meals into the diet.  The idea behind the book is that you eat a strictly vegan diet before dinner, or 6pm.  His motivation for eating this way was primarily to lose weight, but he also advocates it as a healthier approach to eating in general.

Since I have wanted to change my eating habits to reflect not only a slowing metabolism (ah, the fun of getting older), but also a general sluggishness that I am sure eating habits aren’t helping, I am planning to give the VB6 plan a longterm shot.  Shortly after reading the book, I was eating vegan during the day, but then all the summer travels began and I couldn’t maintain it.  It is one of those changes in habit that need longer than a few weeks to cement.  At any rate, with the beginning of fall I am ready to give it another try, since I did like the changes I had started to make.  Aside from not being able to eat cheese, I didn’t find it difficult to eat vegan.  I don’t think I could do it the whole day though, so the VB6 idea fits well with my own eating habits.  We’ll see how it goes!

We’ve been eating a lot of great salads and enjoying the fresh fruit at our farmers market.  Lately, we’ve eaten a lot of variations of salads with tomatoes, cucumbers, and carrots from the market.  Tomato with mozzarella and basil or just a great green salad with tomatoes, cucumbers, carrots, and feta cheese are a few of our favorites. The berries have been fantastic, so we just eat those plain for snacks and after meals.  We’ve also had great peaches and apricots. Again, we’ve just eaten them plain.  Most of my friends know I am not a baker, but I am always tempted to try when we have all these great fruits available.  I think my family would probably agree it is safer if I just stick to composing delicious fruit salads.

Our family is absolutely reveling in the cornucopia of fruits and vegetables available at the farmers market right now. Since we are in a northern climate, our produce comes into season a little later so we are still enjoying the last of the berries (strawberries, raspberries, blueberries), Washington cherries, peaches, and apricots.  I buy almost all our vegetables at the market right now: salad greens, cucumbers, bell peppers, carrots, onions, garlic, summer squash, tomatoes, kale, peas, and potatoes.  We add a large bouquet of flowers and then stagger home with our rich and heavy load.  On market day I make something using the produce, including gazpacho, zucchini bread, zucchini pancakes, and kale chips.  We enjoy pounds of fresh fruit sliced and in smoothies.  It’s all so good!

Feeding Brains and Stomachs

If you send your kids to school with packed lunches, then you are probably getting mentally ready for the challenge of making sure they get healthy, fulfilling options every day.  Although most of us have spent summer making lunches for our kids anyway, the prospect of making sure they eat healthy meals during the school week can be daunting because it takes more planning; we can’t just throw something together.  We tackle school lunches the same way we do the rest of our meal planning: we use the Table365 system (and we’ve included a new, SCHOOL LUNCH FREE PRINTABLE)!  We all take shortcuts sometimes — this includes letting kids have the option to buy lunch at school some days if that is available —  but the absolute healthiest option is to send them to school with lunches that help feed their brains as well as their stomachs.

Feeding Your Family System for SCHOOL LUNCH:

1.  Make a plan / schedule
Plan out your school lunches the same way you do your other meals.  Even if your child is going to purchase school meals on some days, keep track of those as well so you balance them out on other days homemade options. Create your own template, or use one of our favorites as you plan.

2.  Stock your pantry, refrigerator, and freezer
Having all the necessities on hand will make school lunch preparation less stressful.  Make sure your grocery lists always have the staples you need. We’ve created a list that you can print and post inside your “lunch-prep” cupboard – personalize with your family favorites, too. Use the FREE PRINTABLE Table365 Lunch Ideas List for inspiration and to create your shopping list.

3.  Have a lunch-prep area in the kitchen 
Save time by creating one lunch-prep station in your kitchen.  It could be a cupboard, a few shelves or a large drawer.  Stow all the lunch boxes, thermoses, packing containers, re-usable bags, notes, bento box goodies (if you do that), and anything else you use to create the daily packed lunch.  You won’t have to hunt around different drawers and cabinets if everything you need is one area.  Check our Pinterest site for some creative ideas for lunch-prep areas.

4.  Pack Efficiently
Save time by having multiple containers.  Some foods can be prepped ahead of time and stored in the refrigerator or cupboard.  (Cut up a whole melon for multiple day lunches, snacks, and fruit salads; store in multiple small containers; take out and pack during the week. The same thing can be done with most carbs/grains.)  Use multiple thermoses to pack soup or hot leftovers the night before.  Freeze a blender of smoothies in small thermoses, and take out to pack in a lunch; and they will be thawed and ready to drink by lunchtime.  Make an entire package of tortillas into bean burritos (or quesadillas), freeze each one individually in re-usable sandwich bags, and pack as needed.

Healthy, Homemade Lunch = Protein + Carb/Grain + Vegetable + Fruit

The best way to make sure kids get a filling lunch is to make it as well-rounded as you can. Planning something from each of these groups will help you do that. Here is a sample weekly schedule/plan using this “formula” for putting a week’s worth of lunches together. It can also be an example of having one set weekly schedule that you essentially repeat each week with any seasonal substitutions your kids enjoy. See our Table365 list for ideas to make different combinations, or to set up your weekly rotation.

Sample Weekly Schedule / Plan:

• Mon:  Soup + cheese cubes + crackers + fruit
• Tues: Bean burrito + roasted vegetables + fruit
• Wed:  Tuna, ham or turkey sandwich + fruit + vegetable
• Thurs: Pita + hummus + vegetables (cucumber & cherry tomatoes) + fruit
• Fri:  Pizza + fruit + vegetable

Super speedy: For the days that go off-track, stores like Whole Foods and Starbucks offer fresh, pre-packed options of vegetables, fruit, cheese, and crackers that can make a quick stand-in packed lunch.

More school lunch resources:

• 20 lunch recipes from theKitchn.
• For a more in-depth look at school lunch preparation from a cookbook author, check out this article on Epicurious. 
  
• An incredible wealth of menus, recipes, tips, and inspirational photos from Laptop Lunches.
• Pottery Barn Kids breaks the whole process into three simple steps.

Happy Back to School!

Great Gear Makes All Your Kitchen Tasks Easier

Cutting boards are used so consistently for every meal that they become almost invisible. The right cutting board, though, can go a long way to making it more efficient to cook and clean up, as well as keep your family healthy by reducing the risk of food contamination. Perhaps your cutting boards have become tired, or you never had good ones to start with.  A little maintenance for your current boards, or some new ones that work better in your kitchen, will get your fall meals off to a good start.

Happy chopping!

Choosing a Cutting Board
It is a good idea to have at least two cutting boards in your kitchen: one for raw chicken and meats, and another for everything else.  Raw meats, especially chicken, can easily contaminate other foods if you are not careful about how you handle them during prep.  We like to use one side of the board for chicken, and the second side for other raw meats.  Make sure it is clearly labeled so others in your family know which boards to use as well.

• Material
  • Plastic: The biggest advantages to plastic boards is that they can go in the dishwasher, and they are easy to manage.  You can get ones in different colors, or pre-labeled, to remember which to use for meats and vegetables.  (from Kimberly’s kitchen: I use a permanent marker to label my plastic boards.)  Once you start to notice deep cuts and scratches in the surface, though, it is time to replace them.  Those deeper gouges are where bacteria and odors will get trapped even after getting run through the dishwasher.
  • Wood: There are lots of choices when it comes to wood boards: traditional hard-wood boards in either butcher block (the checkerboard pattern) or edge-grain (parallel lines); teak, bamboo.  Traditional wood boards are usually made from hard woods like maple, walnut, and cherry since they are less porous; they have greater longevity and withstand bacteria and odor better.  The difference between a butcher block or edge-grain board is essentially an aesthetic one, although butcher block boards are thought to be more knife-friendly since the wood fibers are exposed and more forgiving.  Nothing beats the look, feel, heft, and knife-friendly surface of a large wood cutting board, but with the maintenance required to keep them in good shape, we recommend smaller wood boards.  We have read positive reviews lately of teak wood cutting boards since they require less conditioning with mineral oil (see below) than bamboo or traditional wood boards.  If you decide to go with a wood cutting board, make sure to stay away from thin wood boards, since they can easily warp.  Another major deciding factor when deciding on whether to purchase wood cutting boards is that they cannot go in the dishwasher.  When maintained properly, though, they can last for many years.
  • Composites: In this category we include wood fiber composite boards, since they don’t require the same maintenance as traditional wood boards and can be put in the dishwasher.  Epicurean is a prominent brand of wood fiber boards that are attractive and easy to use.
• Size
  • Think storage and cleaning when choosing what size board to get.  It is always frustrating to get something for your kitchen that is difficult to store or clean. If you choose something that can be put in the dishwasher, make sure it will fit.  If you have a wood board, then make sure it can fit in your sink on end, or at least be manageable to clean.
  • We like boards that are 15×20 inches and a few smaller ones for quick cutting and cleaning.
• Stability
  • Having a cutting board move around while you are chopping something is not only frustrating, it is unsafe.  Choose boards that have some weight, or at least “anchor” them to the counter with a dampened kitchen towel.  You can also use a piece of shelf liner under the board — a trick we learned a long time ago from Alton Brown (having that piece of shelf liner in the kitchen can also come in handy when you need some extra traction to open jars!).

Use and Care
There isn’t much maintenance for plastic or composite boards since they can go directly into the dishwasher, but sometimes staining and lingering odors need to be tackled. Wood boards also have the same issues, so we’ve included tips for how to deal with stains and odors on both surfaces.  For plastic boards, keep an eye on the surfaces over time so you can replace them when necessary.

• Wood board care: After use, rinse off the surface of the board, then use hot, soapy water to clean.  (Never submerge a wood board in water because it will warp.)  Let the board dry completely before putting it away.  Every few weeks, condition the surface of the board with food-grade mineral oil (easy to find in grocery or hardware stores).  Use a soft towel to wipe the oil in, then remove the excess that doesn’t get absorbed.  This will prevent the wood from drying out and shrinking, which can cause cracking and warping of the board.  Wood boards can be sanded and re-finished if they have multiple cuts or are dried out.
• Clean stains and odors: Sprinkle coarse salt into the board, then rub with a lemon half, and rinse.  It is a good idea to this every few weeks with any kind of board.
• Disinfect: Use full-strength white vinegar to disinfect and clean. Wet a paper towel with vinegar, wipe, and let dry.
• Sanitize: Keep this solution we learned about from Alton Brown handy in a clearly labeled spray bottle. You can use it to sanitize other surfaces and tools as well.  Combine 1 ½ teaspoons Clorox bleach per 1 pint water. Spray the surface and allow to dry.
• Other Uses:  In addition to the usual food prep duties of chopping and assembly, cutting boards make excellent serving platters and display boards for buffets.

Different Varieties of Rice

In general, rice is identified by grain size and color (we focus on white and brown, although there are red and black rice varieties too).  Medium- and short-grain rice releases more starch, making it sticker than long-grain rice.

• American Long-Grain Rice – this is the rice used most often in the U.S. 
• Arborio Rice – an Italian medium grain rice that releases lots of starch during cooking, but remains firm in the center.
• Converted Rice – many of us associate converted rice with the Uncle Ben’s brand.  This is rice that gets steamed before milling.  That helps it retain more nutrients than regular white long-grain rice and makes it faster to cook.
• Basmati Rice – a long-grain rice imported from India with a nutty, aromatic flavor. As it cooks it expands lengthwise. You may notice Texmati or Jasmati varieties in stores; these American hybrids of basmati do have some of the aromatic quality of basmati (but not as prominent) with the cooking quality of American long-grain rice.
• Sushi Rice – a medium-grain rice that can be used for sushi (it gets seasoned with rice wine vinegar to make sushi) or to make a rice that is more starchy and chewy.  It pairs well with stir-fries.
• Jasmine – a very fragrant rice long-grain rice, often used in Thai cooking.
• Wild Rice – interestingly, this isn’t actually rice, but the seed of a grass.  It has a great texture and has more protein than other grains.
• Brown Rice – most rice can be called brown rice, since the name depends on how the rice is processed. So, you can find short-, medium-, and long-grain varieties of brown rice.  The bran and germ are still attached, making it a whole grain and, therefore, the most nutritious option. (See below for more tips on how to incorporate brown rice into your meal plans!)

August is usually the reward for living in the Pacific Northwest so we are spending every minute that we can soaking up the sunshine and weather that doesn’t necessitate fleece and rain boots.  I facilitate this by making lots of picnic lunches and dinners so that we can eat outside, by the water if possible.  We also use our patio table for every meal when we are home – luckily we have some privacy in the trees (it’s on a second-level deck) so we even eat breakfast in our pjs outside.  We grill 2-3 times / week, but mostly I cook in the morning when it is cooler and we eat most foods cold or with a quick heat-up.  I keep the pantry, refrigerator and counters stocked with picnic and assembly meal basics (sliced meats, fresh fruits, cheeses, hard-boiled eggs, fish, easy-to-roast vegetables, hummus).

We had friends visiting Seattle from Columbus so we met them for a picnic dinner on Monday; here’s what I made:

• Grilled herbed pork loin (served cold, sliced)
• Roasted asparagus and roasted small potatoes with garlic (served cold)
• Cherry tomato salad
• Assortment of cheeses with crackers and pretzel chips
• Cut up fresh pineapple

They brought more food (it was a feast!) including:

• Watermelon and feta salad with balsamic vinegar (one of my favorites)
• Hummus with crackers
• Salami and cheese
• A huge beverage assortment of wines, beers, waters, cartons of milk for the kids, and little yogurt smoothies – which the children loved.

It was wonderful.  Just the way summer should be – friends and food al fresco!

We are spending the last month of summer traveling quite a bit.  It wasn’t what I planned, but we are lucky to get around to visit our respective families before school begins.  Since we are staying in places where I can cook, I am able to keep up with our pretty regular rotation of meals.  The weeks I am at home, though, I am focusing more on double-batch cooking so I can begin to stock up my freezer for the beginning of the school year.  I know it will take a few weeks to sort out schedules and get back into more of a routine, so I am trying to think ahead to make that transition a little easier.  So as I do my meal planning, I am choosing meals that are freezer-friendly, while also making meals that make use of the great summer produce still around!

Add this versatile, easy to prepare grain to your weekly meal for variety and nutrition.  In most cases it cooks in a short amount of time — or can with a little planning.  Rice plays a prominent role in most cuisines all over the world since it lends itself so well to different flavors and uses. Inject variety into your meal plans using rice dishes as an inspiration – in salads, soups, sides, or main dishes.

Four Main Methods for Cooking Rice

• Absorption:  This is the most common way to cook rice.  The grains absorb the cooking liquid completely, either using the stove or oven.  In most cases you can follow the directions on the packaging, but in general it will take 20 minutes for white rice to cook and about 45 for brown rice (unless you parboil or soak the brown rice ahead of time – see Brown Rice below).  A rice cooker, or pressure cooker, also uses the absorption method.  Martha Stewart has a well-organized chart for cooking different varieties using this method.
• Boiling:  This method cooks rice in the same way you would cook pasta.  After boiling the rice (about 10 minutes for white rice varieties), you return it to the saucepan after draining and cover with a lid to let the residual steam finish cooking the rice.
• Pilaf:  The rice is toasted in oil or butter before adding water to cook by the absorption method, giving added flavor and texture to the rice.
• Risotto:  In risotto, the rice slowly absorbs stock, usually chicken or vegetable, to give the dish a rich, creamy texture.  (If you have never tried to make risotto, the technique is simple, but does require some active stirring.  It may not be something to tackle on a weeknight, but could be a great weekend option.)

Brown Rice

We keep several varieties in our pantry (click here for information on different rice varieties), but brown rice (both medium- and long-grain) has taken a more prominent role in our meal planning since it is the most nutritious for our families.  Unlike white rice, it still has the bran and germ attached, making it a whole grain.  We are the first to admit that unless we have planned ahead, brown rice is not what we reach for when faced with getting a weeknight meal on the table since it takes longer to cook.  There are some great ways, though, to prepare and store brown rice ahead of time so it can be added into your weeknight meal rotation.  It is important to note that the storage tips apply to any rice, so whether you use brown or white rice, they will help you get meals on the table more efficiently!

• Use the Oven – Most package cooking instructions will have you using the stove top to cook brown rice, but try using the oven instead.  It takes an hour in the oven, only a few minutes longer than the stove top method, but you stick it in there and don’t worry about any spill overs or burner temperatures.  Multi-task by sticking the brown rice in the oven if you have time in the morning, or just cook up a batch while you are working on other things to have a batch you can store, or freeze, for later. One of our favorite recipes for Baked Brown Rice is this one by Alton Brown.
• Faster Cooking – Brown rice can be soaked for two hours, or longer, in advance.  This reduces cooking time to 20 minutes!  Soak 1 cup water with ½ cup brown rice.  After soaking, bring the rice and soaking water to a boil with salt and pepper to taste.  Reduce heat and simmer for 20 minutes.
• Substitute brown rice in any dish that calls for white rice by parboiling the brown rice.  This tip from Mark Bittman’s How to Cook Everything: The Basics allows you to cook the brown rice partially ahead of time.  At this point you can store it to finish cooking later, or use it in any recipe that calls for white rice.  It will have the same cooking time as white rice after parboiling.  Boil the quantity in the recipe in a large amount of water, like you would pasta, for 12 to 15 minutes.  Drain and proceed with recipe.
• Double-batch – Cook large quantities of brown rice and store either in the fridge or freeze for later use.  After cooking, spread the brown rice onto a parchment paper- lined baking sheet (or just sprinkle some water on the sheet pan to prevent sticking) to allow the rice to cool all the way.  From Kimberly’s kitchen: I like using the parchment paper so I can easily lift it up, and pour the rice into a zip top bag for freezing or container for fridge storage.
• To Freeze – whether you separate into smaller portion sizes in zip top bags, or freeze in larger quantities, flatten out the bag as much as you can.  Having it flattened out will make defrosting easier.  Also remove as much air as you can since air is what causes freezer burn, which affects flavor and texture.  The advantage to freezing in larger zip top bags is that you can just break off as much rice as you want to use at a time.  If using in soups or stir-frys, you can just add the frozen rice directly to the dish.  Otherwise, you can defrost the rice in the microwave in a microwave-safe dish (do not defrost in a zip top bag) about 3-4 minutes per cup with about a teaspoon of water added. You can also defrost overnight in the fridge.  Reheat in the microwave, or set over simmering water in a steam basket or colander set inside a saucepan with a lid.
• Time Saver – if you don’t have time to make your own and freeze, check out the freezer section of your grocery store since more are carrying frozen brown rice.  For example, Whole Foods has frozen brown rice that you can measure out to use as much, or as little, as you need.  There are some frozen options in plastic pouches as well, but we tend to stay away from those since the plastic gets boiled along with the rice.
• More Ideas – here are other ways to incorporate brown rice into your meal planning from Mark Bittman.

Recipe: Fried Rice with Scallions, Edamame, and Tofu from Ellie Krieger, The Food You Crave.
This is a great vegetarian main dish and a good way to use leftover brown rice.

• 1 tablespoon plus 1 teaspoon canola oil
• 2 large garlic cloves, minced (about 2 teaspoons)
• 4 scallions (white and green parts), thinly sliced
• 1 tablespoon peeled and minced fresh ginger
• 4 cups cooked brown rice
• 3/4 cup seeded and finely diced red bell pepper
• 3/4 cup frozen shelled edamame, cooked according to package directions and drained
• 1/2 cup fresh or frozen (thawed) corn kernels
• 6 ounces firm tofu, cut into 1/4-inch cubes
• 2 large eggs, beaten
• 3 tablespoons low-sodium soy sauce

Heat 1 tablespoon of the oil in a wok or large skillet over high heat until very hot but not smoking. Add the garlic, scallions, and ginger and cook, stirring, until softened and aromatic, 1 to 2 minutes. Add the rice, red pepper, edamame, corn, and tofu and cook, stirring, until heated through, about 5 minutes.

Make a 3-inch well in the center of the rice mixture. Add the remaining 1 teaspoon oil, then add the eggs and cook until nearly full scrambled. Stir the eggs into the rice mixture, then add the soy sauce and incorporate thoroughly. Serve hot.

Do you feel like it takes super-hero powers to get through most days as a parent or care giver?  As the relaxed pace of summer transitions into the frantic fall full-schedule, we can all use an infusion of super foods to keep on task with good energy and good humor.  Start to include more of these in your daily meals now for a whole family of super healthy heroes.

Be fast
Be sharp
Be strong

Super Foods to the rescue!

Super Foods Meet These Three Criteria:

1.  High nutrient to calorie ratio.  Each calorie is filled with fiber, vitamins, and minerals.
2.  Increases metabolism and fills you up on fewer calories.
3.  Loaded with antioxidants: nutrients and phytonutrients that protect against memory loss, advanced aging, blue moods, stress, and low energy.   (Antioxidants are found in almost all real foods in differing amounts, including: all fruits and vegetables, 100% whole grains, legumes, tea, chocolate, and wine.)

And Deliver:

1.  Improved blood flow and better thinking
2.  More energy
3.  Improved mood
4.  Less stress

There are at least 20 foods that meet the Super Food criteria and all non-processed foods are a good start.  Here’s our Table365-approved list to get your fall off to a powerful start.  In addition to the extremely high-quality, nutritious value of these super foods, we also selected these five based on availability, cost, shelf-life, ease of preparation, and family-friendly recipes.  Enjoy!

5 Super Foods for Your Family

1.  LEGUMES
Beans top our list of super foods because of their nutritional content and the added bonus that they are a non-perishable pantry basic, inexpensive, and easy to prepare.  Legumes are loaded with nutrients that improve mood and preserve memory, contain antioxidants that fight cancer and heart disease, and have low glycemic levels, keeping blood sugar even.  Aim for at least 4 cups of beans per person each week.
Feed Your Family: Burritos, tacos, tostadas, chilis, bean soups, stews, bean dip, bean puree, roasted garbanzos (chick peas), hummus, falafel, dal, beans and greens, pasta sauce, baked beans, cold bean salads, hot bean side dishes, rice and beans, and bean burgers.

2.  YOGURT
Plain yogurt is a super food because of the high calcium concentration, important for energy metabolism, healthy bones, and stress reduction through mood leveling.  Yogurt also provides healthy bacteria to prevent bloating and aid in digestion.  To get the most benefit from yogurt, purchase organic, hormone-free plain yogurt.  Two cups of yogurt a day is a good goal.
Feed Your Family:  Sweeten plain yogurt with honey, jam, or fruit; add to smoothies; substitute plain yogurt for sour cream in dips and casseroles; combine with muesli for breakfast cereal; flavor with vanilla and honey for a dessert topping on fresh fruit and fruit cobblers; layer with granola and fruit for a breakfast or snack parfait; freeze for yogurt-pops.

3.  DARK ORANGE & GREEN VEGETABLES
Beat the daily challenge of feeding your family enough vegetables by using the most nutritious of the bunch.  An easy rule when vegetable shopping: the darker the vegetable the healthier.  Dark orange vegetables are rich in the antioxidant beta-carotene, vitamin C, potassium, iron, and fiber.  Dark green vegetables are the best source of vitamin B, folate, and protect against depression, fatigue, and poor memory.  Dark greens are also loaded with vitamins and minerals that aid in sleep, clear toxins, and help prevent colds.  Aim for two servings a day of either 1 cup raw vegetables or ½ cup cooked vegetables.
Feed Your Family: Butternut squash, acorn squash, yams, sweet potatoes, carrots, pumpkin, bell peppers, red and green peppers, spinach, kale, arugula, leaf lettuce, chard, collard greens, broccoli.  Almost all of these can be quickly and easily prepared by roasting or sautéing with two simple ingredients, olive oil and kosher salt.

4.  NUTS
Nuts are high in fiber, phytonutrient antioxidants, and contain delicious healthy fats.  They help regulate blood sugar and raise the metabolic rate (which helps burn calories).  Nutritionally, peanuts can fall in the nut and legume categories – a double bonus of the health benefits. You only need 1 oz. of nuts a day for optimal benefits – easy!
*It’s important to note that while nuts are a super food, they are also a source of severe allergies for some people, and therefore banned from many schools and child care facilities.
Feed Your Family: Snack on plain nuts; make a trail mix with dried fruits and seeds; add whole nuts to granola, green salads, rice dishes, stir-fry, pasta sauces, and curries; add chopped nuts to salads, crusts for chicken or fish, pancakes, muffins, quick breads, on top of cereal and yogurt; make pestos; use finely chopped or ground nuts in sauces, cookies, crusts, and for nut butters.  From Sharon’s kitchen:  If you have a nut allergy in your house, like we do, replace nuts with seeds and seed butter.

5.  CITRUS
Citrus fruits provide many super food benefits including a healthy dose of vitamin C and antioxidants, making them some of the most nutritious fruits.  Naturally sweet and tangy, citrus is an easy pleaser for kids.  Vitamin C boosts energy by helping to absorb iron and helps reduce stress by lowering stress hormone levels and stress response.  Oranges are high in folate (like dark orange vegetables), supporting brain function and good moods.  All citrus are filled with phytonutrients, fiber, and potassium providing multiple benefits, including: maintaining energy, fighting cancer, protecting brain function, and improving memory.  One piece of fruit or 6 oz. of citrus juice is a good daily goal.
Feed Your Family:  Make fresh squeezed orange or grapefruit juices, homemade lemonade; add lemon juice to tuna salad, salad dressings, fish entrées, bean dishes, smoothies, and marinades; use segmented oranges and orange zest in salads (fruit, rice, quinoa, greens); add lime juice to seltzer, salsas, tacos, fish and chicken marinades, sauces and soups; stuff roasted chicken with whole oranges and lemons for moisture and flavor; pack whole or sliced oranges, tangerines, and grapefruit segments in lunches or for snack.

Sounds SUPER to us!