Author: Katharine Shumaker

Smart Salting: Timing, Types, and Tasty Swaps

a variety of different types of saltSalt is the go-to for TV chefs and home cooks to bring out the flavor of food. It is sometimes called the “flavor multiplier.” However, not everyone can consume unlimited sodium (or wants too) and may be looking for ways to decrease salt in cooking.  The American Heart Association recommends that most adults consume no more than 2,300 mg sodium daily.

Not all salts are the same. You may have noticed that some recipes specify kosher salt, and some things may taste extra salty to you. There may be a reason for this. There is a BIG difference between traditional table salt and the two most common kosher salt brands on the American market (Morton and Diamond Crystal. This is NOT an endorsement of either brand.)  From a chemical make-up, all salt is sodium chloride (NaCl). However, because different styles/brands of salt are very different in density and size, you should pay close attention when substituting one for another. You can also follow a simple conversion: 1 part table salt = 1½ parts Morton kosher salt = 2 parts Diamond Crystal kosher salt. Lucky for us, more recipe writers are starting to identify what type of salt was used.

What is the purpose of salt in food? First, it has its own “salty” taste. It affects how we perceive other tastes and smells. Salt is used to add texture/crunch, like sea salt sprinkled on top of a cookie.

How to cook with salt:

  • Seasoning during cooking allows flavors to penetrate and mellow. Finishing salts such as flaky and smoked salts can be added at the end of cooking to give a big impact with less sodium.
  • Swap salt for a more umami flavor (still salty). Try flavoring with soy sauce, miso, Parmesan/aged cheese, tomato paste, anchovies, Worcestershire, nutritional yeast, olives, capers, or mushrooms. This can reduce added salt by up to 22%!
  • Add a pop of acid to “brighten” the dish and reduce the need for salt. Try citrus, vinegars, cultured dairy, fermented vegetables, or even mustard!
  • Cook at home. Most of the sodium in the diet comes from processed/packaged foods. Eat less of this.
  • Our tastes adjust gradually. If you cook with less sodium, you will get used to it.

Salt is more than just a seasoning—used thoughtfully, it accentuates flavor, moderates bitterness, and elevates the overall taste experience. Choosing the right type and adding at the right time can make dishes more satisfying while helping to reduce total sodium intake.

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Ear-resistible Corn Season!

There is no doubt we are in sweet corn season in Ohio!  Every produce stand has a big pile of fresh picked ears waiting for you and every grocery store has corn on sale.  But how do you know this corn will be the highlight of your meal?  What can you make beyond corn on the cob?

We’ve got you covered!  The Selecting, Storing, and Serving Ohio Corn fact sheet shares a variety of helpful tips for all your corn-y needs. Check out the corn and green chili salad recipe in the fact sheet!

Close-up of person husking sweet corn

Depending on which part of the state you are from, sweet corn season can begin as early as July 1 and may last until late September/early October or the first frost.  When corn is fresh from the field, the husks should still be damp, bright green, and tightly wrapped around the ear.  Tassels should be a bit sticky, but not black or crumbly.  The ears should have rows of kernels that are bright-colored, plump and milky.  Kernels with indentations or gumminess are signs of overripe ears. Also, keep an eye out for damage from pests and plant diseases.

Interestingly, the sugar in corn begins converting to starch at harvest making it highly perishable.  The starch conversion can be slowed by keeping corn as cool as possible, preferably under refrigeration, and by using within 1-2 days from harvest.

How will you prepare your ears of gold?  There are so many options!  The first step is to carefully clean the ears under cool running water to remove any dirt.  A quick boil in unsalted water and topped with butter, salt and pepper is classic.  If you don’t want to boil, try steaming or grilling.  Steam ears until corn is tender, about 10 minutes.  To grill, place ears over direct heat to create some marks, then move to a lower heat area to finish cooking.

Ears of yellow sweet corn on a plate with butter

Mix up your seasonings!  Try basil, cayenne pepper, chili powder, lime, paprika, cumin, cilantro, parsley, or seasoning blends.  Traditional “Mexican street corn” might contain chili powder, cilantro, lime juice, cumin, and cheese.  You could also take your fresh corn and add it to something like salsa.  This avocado and corn salsa from MyPlate calls for frozen corn, but why not use fresh corn?  For many more ideas, check out this amazing list of nearly 100 recipes from IowaCorn and food bloggers.  Of course, you could also can, freeze, or dry some summer sweet corn to use later.

Now that you’re all ears on sweet corn, go husk with confidence and serve up smiles—because nothing says summer like corn on the cob!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County.

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension, Guernsey County.

It’s Burger Time!

Hamburgers on a grill

Process of preparing Hamburgers on an Outdoor Grill. BBQ grill with roasted Meat in smoke, selective focus

We have officially entered the season of graduation parties, cookouts, picnics, and grilling.  Mother Nature has not yet received the memo 100%, however she’s slowly joining the party.  One of the things many of these events may have in common is the classic hamburger.  That might explain why May is National Hamburger Month.

 

There are SO many ways to make hamburgers, but they all start with ground beef.  What type of ground beef do you like to use?

 

Selecting ground beef

  • 70-79% lean ground beef (70/30, 73/27, 75/25 lean-to-fat ratio) can be used for burgers, but will lose a fair bit of fat.
  • 80-89% lean ground beef (80/20, 85/15 lean-to-fat ratio) is best used when cooking in a pan. Will lose less fat and be slightly firmer in texture.
  • 93% or higher ground beef (93/7, 96/4 lean to fat ratio) are defined as “lean.” This is a great choice if you are trying to reduce fat.  You may want to add other ingredients to prevent dryness.

 

Preparing safely

  • When shopping, place packages of ground beef in plastic bags to prevent juices from leaking onto other foods. Separate from ready-to-eat foods in the cart. Refrigerate quickly upon returning home.
  • Store ground beef in the refrigerator and use it within 2 days. Freeze if longer storage is needed.  Original packaging is acceptable for short-term freezing.
  • Follow the Steps to Keep Food Safe – including the basics of Clean, Separate, Cook, and Chill – when preparing ground beef.
  • Harmful bacteria present on meat are typically found on the surface. However, when meat is ground, the “surface” is now mixed throughout the entire portion of the ground meat.  This is why ground meat is required to be cooked to a higher temperature than whole muscle cuts.  coli is the biggest concern with ground beef.
  • When it’s time to make your burgers, grab the thermometer. The only way to know your hamburger is cooked safely is to cook it to an internal temperature of at least 160ºF.  Color is NOT a reliable indicator and can be influenced by fat content, aging, and cooking methods.
  • Any leftover burgers should be refrigerated (or placed in cold storage if you are away from home) within 2 hours, or 1 hour if the temperature is above 90ºF. If left at room temperature longer than 2 hours, throw them away.

 

Want to prevent your burgers from shrinking when cooked?  You can’t prevent all shrinkage, but you can reduce it. To retain the most size and moisture, avoid cooking at high temperatures and avoid overcooking.  Burgers with a high lean-to-fat ratio may also shrink more as the fat is cooked out.

 

Need some kitchen inspiration? Check out the Cowboy Sliders from Dinner Tonight or these Caprese Smashburger Melts from the National Cattlemen’s Beef Association.  Enjoy your burgers!

 

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

 

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

 

A Happier, Healthier Love

After we make our New Year’s resolutions and are just starting the new habits of better nutrition and physical activity, Valentine’s Day is lurking around the corner. If you ask children what they love about Valentine’s Day, the most common answer is “candy”. If you ask adults, you will often receive the same answer!  Indulge yourself, your family, “Valentine”, “Galentine”, or “Palentine” with a heart-healthy alternative. How can you have a happier, healthier Valentine’s Day?

Close up of hands holding ripe red apple with carved heart shape over wooden table
Close up of hands holding ripe red apple with carved heart shape over wooden table

Here are a few ideas to be a healthy Valentine:

At School

  • Teach students about foods that support a healthy heart.
  • Hold a taste test with red fruits and veggies!  Apples, blood oranges, cherries, grapes, pink grapefruit, pomegranates, raspberries, red peppers, tomatoes, beets, and more!  Have a vote for the class favorite!
  • Make (or serve) heart sandwiches using whole grain bread and any red 100% fruit spread.  Make the sandwich using regular bread, then cut into a heart shape with cookie cutters or a knife.
  • Make yogurt parfaits with low-fat berry yogurt and fresh or dried berries. 
  • Add some fun messages to lunch boxes with “fruity” puns!  Use markers to write on peelable fruits, fruit cups, or 100% juice boxes.  Messages could be “You’re so sweet!” or “You’re the apple of my eye!”
  • Instead of sending candy consider mini bags of pretzels or crackers, pencils, or stickers as tokens of affection. No worries about food allergies!

At Home

  • Make heart shaped pancakes or waffles in the morning, top with fresh fruit and whipped cream.
  • Avoid the crowds and celebrate with a dance party at home.  Crank up your favorite tunes and groove around the house.  Burn off some energy or cuddle close with your love.
  • Show your love by making a healthier dinner at home-containing a heart-healthy protein (such as salmon), whole-grains, and fruits and vegetables.
  • If you choose to eat out, be aware the restaurant portions can be much larger than most people need.  Make like Lady and the Tramp and share that giant entrée for a healthier option.
  • Keep desserts fruit- based with little to no added sugar. Try using an indoor grill to grill bananas, pineapple, peaches or plums.
  • If you do receive chocolates or candy, remember it is ok to eat them in moderation. Keep your servings small or within the recommended serving size. Consider freezing some to enjoy later.

February is Heart Health Month so Valentine’s Day is the perfect day to show some love for yourself and the ones that are near and dear to your heart. Proper diet and activity is the key to a healthy heart!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Family Story Time

How many times your family end up telling stories when everyone gets together? It’s probably more often than you think.

Interestingly, November is National Family Stories Month. As we gather to celebrate Thanksgiving and recognize our Veterans in

Several generations of family gathered around a table.

November, telling stories is a wonderful way to keep your family history alive. Let’s take a look at a few ways to tell your story.

Personal Bedtime Stories – Share stories with children from when you and other family members were their age. Stories like these can help children realize that older family members may be more like them than they think and relate to them better.

Stories of Objects – Often our family history includes special objects. Sharing the stories of those items – how they came into your family and traditions that include them can prevent this bit of history from being lost over time.

Family Tree – Build or draw a family tree when a large group of family members are together. Allow each family to add their information to the tree. Add ancestors back as far as you can. The “tree” structure helps children see where they and their traditions come from.

Get Cooking! – Make a family recipe together. Gather multiple generations in the kitchen. Telling stories of making the foods together and the importance of the food to your family and culture.

A grouping of family photos

Picture Time – Break out the photo albums, the slides, the old video tapes, and film strips! Who are those people? Document names, dates, and locations whenever possible. Pictures, slides, tapes, and other film deteriorate over time. Digitizing these items not only protects them for the future but it also makes them easy to share.

The stories of our families, society, cultures, and nation are still being written. Start new traditions. Make new memories. Take more pictures. What will your story be?

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension. 

 

Pet Perks and My Purr-fect Companions

I grew up in the country with a passel of outside cats running around.  Our cats had shelter in Dad’s workshop and always had food and water available, but they didn’t go in the house.  Eighteen years ago, Chad and I adopted Jack, a one-eyed black/grey/brown tabby kitten.  Our Gentleman Jack was the best cat ambassador ever and blessed us with his love for 13 years – and changed Chad’s mind forever about cats.  Currently our home is ruled by 3 felines – a tuxedo named Frankie, a timid tabby named Stella, and a sporty tortie named Lucy. 

three cats at the door
Frankie, Stella, and Lucy looking out the screen door.

Pets offer unconditional love and commitment to their owners. They can act as friends, therapists, entertainers, and warm, fuzzy, bundles of joy. Having a pet in a person’s life can offer them a sense of well-being, a sense of encouragement, and even a reason for living.

Americans are living better these days. We are living even longer and fuller lives than only ten years ago. This sometimes means that elderly people find themselves outliving loved ones or living far from any family. According to the Animal Humane Society, one way to help those living alone find new meaning in their lives, and to offer them a sense of importance is by encouraging them to adopt a companion animal from their local shelter.  Having to care for and provide a loving home to a companion animal also helps older adults to remain active and stay healthy.

For years it has been documented that companion animals, like dogs, cats, rabbits, and birds, help people live longer and healthier lives. Some of the medical benefits a person may experience from owning a companion animal include lowered blood pressure, decreased stress, reduced bone loss, lowered cholesterol levels, and improved blood circulation. 

No matter what a person’s age, a companion animal can help a person age well and live well. Some people may want to consider adopting an older adult animal into their lives instead of a puppy, kitten, or rambunctious “teenage” pet. Older pets are more likely to be calm, already house trained, and less susceptible to unpredictable behavior. Older pets are often more easily physically managed than a stronger, more excitable younger animal; yet older pets still confer the same medical and emotional benefits onto their owners as younger animals do.

Yes, I am a cat lady! And proud of it.  Frankie and Stella are my constant companions when I am working from home and make themselves comfortable on me or my desk.  A purring cat does wonders to relax away the stress of my day!

a cat on the desk
Frankie supervising my work.

References:

Animal Humane Society. Welcoming a pet companion in your golden years. https://www.animalhumanesociety.org/resource/welcoming-pet-companion-your-golden-years

Mayo Clinic Press. Boost your health: The benefits of having a pet. https://mcpress.mayoclinic.org/healthy-aging/boost-your-health-the-benefits-of-having-a-pet/

The Ohio State University Veterinary Medical Center. Health Benefits of Pet Ownership. https://vmc.vet.osu.edu/resources/health-benefits-pet-ownership

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Corinna Gromley and Megan Taylor, Family and Consumer Sciences Educators, Ohio State University Extension

Use the Good Dishes

Last week my Mother-in-Law turned 80.  Also, (as seems to be tradition in our families) their 59th wedding anniversary was the next day. I think that is something to be celebrated with more than a card.  I asked if I could make them dinner.  Of course, this started a whole conversation about how it would be too much trouble and we could just go out to a restaurant. 

A single place setting of fancy china and flatware.

That was the point.  They are worth the trouble.  They are worth getting out the good dishes. 

We all get busy with our day-to-day and some days it’s just all too much. Most days our everyday dishes are just fine.  Some days a paper plate (or maybe even a paper towel) is the thing so there are no dishes.  But some days, we all deserve to use the good dishes.  On a Tuesday. For no reason. What are you waiting for?

Consider the concept of “we are what we eat.”  Expand that to “where we eat.”  If you are eating standing up over the sink or at a tray table at the television, that’s not the most pleasant environment.  When we take the time to create an environment that is attractive and relaxing it can make the eating experience more enjoyable and the food taste better.  Lay out a tablecloth or placemat.  Use the good dishes or pick up some pretty or colorful dishes that just make you happy.  Drink out of a real glass.  Listen to some music.  The simplest meal can feel like fine dining if you let it. 

For our dinner, I broke out the china dishes from my grandmother that my dad had sent back home when he was stationed in Korea in the late 1960’s and my parents wedding flatware.  Both have rarely been used.  We had flowers on the table and balloons when they walked in the door. The meal was simple, Caesar salad, chicken Marsala with pasta, and roasted green beans… and of course birthday cake! 

I’m sure I’m not the only one with Grandma’s dishes.  You may even have more than one set of “good dishes”.  Let’s do more with them than collect dust. 

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Program Specialist, Ohio State University Extension

Sources:

Creating Positive Eating Environments. Nutrition & Food Service Edge (2021). Association of Nutrition and Food Service Professionals. https://www.anfponline.org/docs/default-source/legacy-docs/docs/ce-articles/mc112021-02.pdf

Cultivating a Pleasant Eating Environment (2021). Behavioral Nutrition. https://behavioralnutrition.org/cultivating-pleasant-eating-environment/

Do You Know What’s for Dinner?

In my house, “Do you have a plan for dinner?” is the dreaded question.  If you have faced more than one evening drive home trying to remember what might be in the refrigerator and pantry at home to make a meal, you are not alone.  Some days, it’s just all too much and requires a stop at the store on the way home or ordering take-out. 

Person making menu plan

Believe it or not, planning meals or menus in advance really does not take a lot of extra time and can have HUGE benefits.  It makes sense that planning our menus encourages cooking at home.  Did you also know that menu planning is associated with consuming an overall healthier diet and less obesity?  Menu planning can help save money as we use what is on hand and plan to use what is in season and on sale.  It reduces stress by eliminating last minute decisions and rushing.  Lastly, meal planning saves time by allowing us to prepare recipes or ingredients ahead as needed.

Let me share some examples:

  • To have a clue of what is “on hand,” do an inventory of your freezer and pantry about twice a year. Post those inventories and edit as items are used.
  • On weekends or whenever you have time, do what you can to get food prepped for meals and snacks during the week.  Vegetables and fruits prepped and portioned.  Eggs hard cooked, cheese cubed, etc.
  • Use a magnetic weekly calendar (or just a notepad) to plan dinners.  Take into consideration what you have on hand, weekly schedules, and any good weekly grocery deals.  Knowing what is for dinner each night (at least the main dishes), allows you to plan and pull items from the freezer days in advance for adequate thawing.
Freezer inventory list

If you are at a loss for where to start, keep it simple.  Plan to include 3 food groups at each meal or 2 food groups at a snack (and make sure one of them is always a fruit or vegetable).  You can also visit this Planning Meals resource from CDC.  Our Extension colleagues from Texas A&M University have a great program called Dinner Tonight, providing recipes, cooking tips, and resources. If you love your slow cooker, our colleague Amanda Bohlen in Washington County shared 31 recipes during “Crock-tober-fest 2021”.

What makes planning meals easier for you?   Please share your tips in the comments!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Laura Halladay, Family and Consumer Sciences Educator, Ohio State University Extension, Greene County

References:

Ducrot, P., Méjean, C., Aroumougame, V. et al. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act 14, 12 (2017). https://doi.org/10.1186/s12966-017-0461-7

Meal Prep guide. (2020, October 2). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/meal-prep/

Ohio State University Extension (n.d.). Crock-Tober Fest 2021. https://washington.osu.edu/program-areas/family-and-consumer-sciences/crock-tober-fest-2021

Planning meals and snacks. (2023, August 16). Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html

Texas A&M University (n.d.). Dinner Tonight. https://dinnertonight.tamu.edu/