Healthy Living

Fruits and vegetables have valuable vitamins, minerals and fiber and also help us stay hydrated with their natural water content. If you're looking to make fewer trips to the store, keep these long-lasting fruits and vegetables on your list.

• Apples: Apples can last up to 4 months in the refrigerator. Store them away from veggies because they give off natural ethylene gas that will make your vegetables ripen faster.
• Cabbage: Cabbage can last up to 2 months, unlike lettuce greens, which may only last days due to their higher water content. Keep cabbage stored in plastic in your refrigerator.
• Carrots: Carrots can last up to 3 months in the refrigerator. To maintain freshness, wrap them in a dry paper towel to absorb moisture and change it out when it becomes damp.
• Onions: Keep onions stored in a cool space, between 30-50 degrees F, or store in a mesh bag (like the bag onions are sold in) in a dark cabinet.
• Oranges: Oranges can last up to 2 months in the refrigerator. They're best stored loose in the crisper drawer. Leaving them in a plastic bag can cause them to rot.
• Potatoes: Potatoes can last 2 to 4 months. The only potato that won't last 2 to 4 months is the sweet potato, which should be eaten within a week of purchase. Store potatoes in a dark cellar about 40 degrees F. Keep them away from onions and apples, which give off ethylene gas and will cause them to rot.
• Squash: Squash can last up to 3 months. This root vegetable, when whole, can sit on your counter for a few months without going bad.

If you're looking to save time and money, these items will surely fit the bill. Having these items in your fridge, freezer and pantry means they'll be ready when you are.

• Produce: Look for bags of citrus fruits and apples, potatoes, avocados and bananas.
• Meat and fish: Stock up on large packs, which often have a lower price per pound. You can then freeze them in smaller packages to use over several weeks.
• Dairy: Organic milk is ultra-pasteurized and therefore has longer expiration dates. Purchase bulk packages of eggs that can be used fresh or hard-boiled for a quick protein snack. Yogurt and cheese also make for quick snack items.
• Frozen: You can never have enough frozen veggies and fruits on hand to use in smoothies, batters and oatmeal. Consider frozen edamame to add lean protein to salads, grains and more. Pick up frozen potatoes, whole grain waffles and cauliflower rice for convenience.
• Down the aisle: Brown rice, pasta, quinoa, nut butters, low sodium sauces, tomato sauce, low sodium canned beans and tuna all provide valuable nutrients while being shelf stable.

Understanding the "Best By," "Use By" and "Sell By" dates can be very helpful. The first thing to understand is that these dates are referring to the quality of the food, not the safety.

• Best If Used By/Before date indicates when a product will be of the best flavor or quality.
• Sell By date tells the store how long to display the product for sale for inventory management.
• Use By date is the last date recommended for the use of the product while at peak quality.
  • Infant formula: Federal regulations require a "Use By" date on the product label of infant formula under inspection of the U.S. Food and Drug Administration (FDA). Consumption by this date ensures the formula contains not less than the quantity of each nutrient as described on the label. Formula must maintain an acceptable quality to pass through an ordinary bottle nipple. Do not buy or use baby formula after its "Use By" date.
  • Raw poultry, meats, fish and dairy items: The "Use By" date become null and void if these items are left out at unsafe temperatures.

  Source: fsis.usda.gov

• Freeze By date on the packaging indicates when a product should be frozen to maintain peak quality. Here is a quick guide for your most common foods and how long to keep them in the freezer before using:
  • Luncheon meats: 1 to 2 months
  • Leftover cooked meat or poultry: 2 to 6 months
  • Hamburger or other ground meats, ham (uncured/cooked): 3 to 4 months
  • Ham (fresh, uncured, uncooked): 6 months
  • Fresh uncooked poultry, pieces: 9 months
  • Fresh uncooked beef and pork (steaks, chops and roasts): 4 to 12 months
  • Fresh uncooked poultry, whole: 12 months
  • Raw egg whites and yolks (out of shell): 12 months
  • For a complete list: foodsafety.gov/food-safety-charts

Fresh Ideas

• Now is the time to donate any packaged foods you won't use. Food pantries are in critical need, so if the foods haven't passed the "Best By" or "Use By" date, please consider donating them.
• Get creative with the family and teach your kids the skill of food planning. Create a menu using only foods you have on hand. Kids will learn while you save money and time the next time you shop.

Whether you're trying to save money or time (or simply can't find what you need in-store), we've got you covered with some creative food swaps.

• Canned foods are affordable, accessible, convenient and flavorful. Although often thought of as high in sodium, low sodium versions are often available, or you can simply rinse with water to reduce the sodium content.
• Go frozen! Packed at the peak of freshness, frozen fruits and vegetables are just as nutritious as their fresh counterparts. They also cut down on food waste because they won't spoil before you have a chance to use them.
• Dehydrated foods like fruits and jerky can be found all year long and have a long shelf life in your cupboard. Maybe now is the time to purchase that food dehydrator you've always wanted (or finally pull out the one you bought years ago).
• Ground beef substitutes like plant-based crumbles can be added to your morning egg scramble or taco salad. Try MorningStar Farms Meal Starters Grillers Crumbles. The look and taste are so similar to ground beef that your family won't even notice!
• Craving a burger? Frozen black bean patties, like Hilary's Fiesta Black Bean Veggie Burger, topped with fresh sliced tomato and romaine lettuce on a whole grain bun, will hit the spot. You can also try making your own homemade bean burger. Try this Black Bean Veggie Burgers recipe to get you started.
• A good chicken substitute is tofu. Its unique lack of flavor means you can create whatever flavor profile you want. The trick with tofu is to make sure you're choosing the right firmness for your recipe. Extra firm and super firm tofu are recommended for pan and stir frying. Marinated and cooked tofu can be cut into cubes, chilled and used later for salad toppings. GuidingStars.com has all you need to know for tofu prep and a wide variety of flavor profiles.
• Canned tuna and salmon. We all remember tuna casserole growing up. But canned tuna and salmon are far more interesting these days. Try tuna tacos, Mediterranean tuna pasta, avocado tuna salad, salmon cakes, salmon burgers and more. Here's a Salmon Patties with Citrus Yogurt Dressing recipe to get you started.