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Preparing healthy and safe meals using a slow cooker
Americans’ busy lifestyles often show up in their cooking and eating habits. More than 54 percent of food dollars are spent on food away from home, which is typically higher in calories and fat and lower in calcium, fiber and iron.
When families eat together, meals are likely to be more nutritious. Family meals also provide a great time for children and parents to reconnect. One way to increase meals at home is to use a slow cooker.
Check out the following information on slow cooker benefits, food safety and recipe ideas:
Slow cooker benefits: They use less electricity than an oven and can be used year round. Because of the long, low-temperature cooking, slow cookers help tenderize less-expensive cuts of meat. They usually allow for one-step preparation; putting all the ingredients in the slow cooker saves time and reduces cleanup. A variety of foods can be cooked in a slow cooker, including soups, stews, side dishes, main dishes, meats, poultry and desserts.
Know your slow cooker: Most slow cookers have two-to-three settings. Food typically cooks in six-10 hours on the low setting and four-six hours on the high setting. If possible, turn the slow cooker on the high setting for the first hour of cooking time and then use the setting that fits your needs. Read your slow cooker instruction manual and follow manufacturers’ directions. Slow cookers are available in different sizes, so instructions will vary.
Slow cookers and food safety: Begin with a clean cooker, utensils and work area. Keep perishable foods refrigerated until preparation time. Store cut-up meat and vegetables separately in the fridge. Always thaw meat or poultry before putting it into a slow cooker. Vegetables cook slower than meat and poultry, so if using them, put vegetables in first. Then add meat and liquid suggested in the recipe, such as broth, water or sauce. Keep the lid in place, removing only to stir the food or check for doneness.
Safely handle leftovers: Do not store leftovers in a deep container such as the slow cooker. Store leftovers in shallow, covered containers and refrigerate within two hours after cooking is completed. Reheating leftovers in a slow cooker is not recommended. Cooked food should be reheated on the stove, in a microwave or in a conventional oven until it reaches 165 degrees Fahrenheit.
Recipe conversions: Most recipes can be converted. Because liquids do not boil away in a slow cooker, you can usually reduce liquids by one-third to one-half. This reduction in liquid does not apply to soups. Pasta may become mushy if added too early, so it could be added at the end of the cooking process or cooked separately and added just before serving. Milk, cheese and cream may be added one hour before serving. For more information: UNL Food Calendar.
Recipe – Crockpot Vegetable Beef Soup (Source: Eating on a Dime)
Ingredients: Two pounds ground beef (browned and drained); half medium onion (diced); three potatoes (peeled and diced into one-inch pieces); 16 ounces frozen mixed vegetables; three cans diced tomatoes (14.5 ounce cans); four cups beef broth; two teaspoons Italian seasoning; one teaspoon salt; half teaspoon pepper.
Directions: Place all ingredients in a six-quart crock pot. Cover and cook on low for four-six hours or on high for two-three hours. Serve hot and enjoy.
Visit www.extension.purdue.edu/putnam or contact the local Extension office at 653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. Office hours are Monday through Friday from 8 a.m.-noon and 1-4 p.m. Evening and lunch appointments are available upon request.
Upcoming Events
Jan. 13, 20, 27 – Winter walking group, 9-10 a.m., Putnam County Fairgrounds, register at 653-8411
Jan. 20, 27 – So You’ve Inherited a Farm, Now What?, virtual program, 6:30-8:30 p.m., $25, register at https://cvent.me/a8NVYZ
Jan. 21 – Grow Your Farm Fridays, 9-11:30 a.m., Extension office, $100, register by Jan. 17 at https://cvent.me/l7RdwB
Jan. 25 – Bi-State Garden Conference, 6 p.m., the Beef House, $50, register by Jan. 18 at https://cvent.me/Wr5GyE
Jan. 27 – Putnam County Extension and SWCD annual dinner, $5, 6 p.m., Putnam County Fairgrounds, register by Jan. 20
Feb. 1 – Indiana 4-H Day, Indiana Statehouse, contact office for registration info
Feb. 12 – 4-H Grows Knowledge, Cloverdale High School