{"id":7437,"date":"2018-07-18T14:20:24","date_gmt":"2018-07-18T18:20:24","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=7437"},"modified":"2020-10-01T12:32:27","modified_gmt":"2020-10-01T16:32:27","slug":"eat-well-summer-2018","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2018\/07\/18\/eat-well-summer-2018\/","title":{"rendered":"Eat Well! Summer 2018"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-6029\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-300x212.jpg\" alt=\"Celebrating 50 years: EFNEP, Expanded Food and Nutrition Education Program\" width=\"250\" height=\"177\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-300x212.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-768x544.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-105x74.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-317x224.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-423x299.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-634x449.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-846x599.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt-951x673.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/50th-EFNEP-National-Logo-opt.jpg 1000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/p>\n<h3>A Newsletter for Healthy Eating!<\/h3>\n<p>Print a copy of <a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2018\/07\/Summer-2018-Eat-Well-Newsletter-Final.pdf\">Eat Well! Summer 2018 (PDF)<\/a><\/p>\n<h4>Inside this Issue:<\/h4>\n<ul>\n<li><a href=\"#intro\"><strong>Featured Article: <\/strong>Cost of Convenience: Fruit<\/a><\/li>\n<li><strong><a href=\"#food-bites\">Food Bites: <\/a><\/strong><a href=\"#food-bites\">How to Freeze Summer Fruits<\/a><\/li>\n<li><a href=\"#kids-korner\"><strong>Kid\u2019s Korner: <\/strong>Berry and Spinach Smoothie<\/a><\/li>\n<li><a href=\"#ask-efnep\"><strong>Ask Eat Well: <\/strong>Karen Toohey, Community Education Assistant, Oxford County<\/a><\/li>\n<li><a href=\"#food-safety\"><strong>Food Safety Corner: <\/strong>Molds of Fruits and Vegetables<\/a><\/li>\n<li><a href=\"#recipe\"><strong>Quick and Easy Eat Well Recipe: <\/strong>Wild Maine Blueberry Cobbler<\/a><\/li>\n<\/ul>\n<hr \/>\n<h3><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7337\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-150x150.jpg\" alt=\"icon graphic for efnep's save money\" width=\"100\" height=\"120\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg 250w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-105x126.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-317x380.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-423x508.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg 500w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" \/><\/strong>Looking for ways to save money on food?<\/h3>\n<p>The <strong>EFNEP<\/strong> newsletter has always given you great ideas on how to save money on food. Now, these ideas are even easier to spot. Look for this picture in the <strong>EFNEP<\/strong> newsletter to find great tips to save money on food. <strong>SAVE MONEY.<\/strong><\/p>\n<hr \/>\n<h3><a id=\"intro\"><\/a><strong>Featured Article:<\/strong><br \/>\nCost of Convenience: Fruit<\/h3>\n<p><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7491\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-300x200.jpg\" alt=\"peaches, whole and sliced\" width=\"250\" height=\"167\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-300x200.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-768x512.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-1024x683.jpg 1024w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-105x70.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-317x211.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-423x282.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-634x423.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-846x564.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-951x634.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920-1268x845.jpg 1268w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/peach-2527208_1920.jpg 1920w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>Fruits are considered to be nature\u2019s convenience food. Many come in their own skin, and they make easy grab-and-go snack foods. According to My Plate and the current <em>Dietary Guidelines for Americans<\/em> recommendations, individuals ages 9 and up need 1\u00bd to 2 cups of fruit per day. This can be achieved by preparing and eating fresh, frozen or canned fruits.<\/p>\n<p>Buying fruits that are in season can help you save money on your food bill. Look for fruits that are in season in Maine this summer. Some examples are:<\/p>\n<ul>\n<li>Peaches<\/li>\n<li>Berries<\/li>\n<li>Melons<\/li>\n<\/ul>\n<p>While the convenience of pre-cut and prepared fruit may seem like a good option, you will actually end up paying much more. Why pay for a package when some fruits come in their own packaging? Look at the comparison of cost between pre-cut and whole fruit in the table below.<\/p>\n<p>Fruits can be very versatile. They can be used in many recipes. One example of this is applesauce. Applesauce is a great snack and can be used as a fat substitute in baked goods.<\/p>\n<p>Buying fruit products in larger quantities rather than single-serve can also help you stretch your food dollar. Purchasing larger quantities and portioning them into single servings on your own can be very beneficial.<\/p>\n<div>\n<table border=\"1\" cellspacing=\"6\" cellpadding=\"6\">\n<thead>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: center\">Item<\/th>\n<th style=\"background-color: #eeeeee;text-align: center\" colspan=\"2\">Whole<\/th>\n<th style=\"background-color: #eeeeee;text-align: center\" colspan=\"2\">Pre-Sliced\/Prepared<\/th>\n<\/tr>\n<tr>\n<th style=\"background-color: #eeeeee;text-align: center\"><\/th>\n<th style=\"background-color: #eeeeee;text-align: center\">Price per pound<\/th>\n<th style=\"background-color: #eeeeee;text-align: center\">Price per pound<\/th>\n<th style=\"background-color: #eeeeee;text-align: center\">Price per pound<\/th>\n<th style=\"background-color: #eeeeee;text-align: center\">Price per pound<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"text-align: center\">Green Apples<\/td>\n<td style=\"text-align: center\">$1.49<\/td>\n<td style=\"text-align: center\">$.09<\/td>\n<td style=\"text-align: center\">$3.42<\/td>\n<td style=\"text-align: center\">$.20<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\">Cantaloupe<\/td>\n<td style=\"text-align: center\">$.99<\/td>\n<td style=\"text-align: center\">$.06<\/td>\n<td style=\"text-align: center\">$3.99<\/td>\n<td style=\"text-align: center\">$.25<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: center\">Grapes<\/td>\n<td style=\"text-align: center\">$3.14<\/td>\n<td style=\"text-align: center\">$.20<\/td>\n<td style=\"text-align: center\">$4.99<\/td>\n<td style=\"text-align: center\">$.31<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>When buying fruits, it is important to know your options. Fruits can be purchased fresh, frozen or canned. Frozen and canned fruits are just as beneficial to your health as fresh fruits are. Often, canned fruits come in heavy syrup with added sugar. Take note of what your canned fruit is packaged in and choose those canned in 100% fruit juice. Frozen fruit can be great to keep on hand in the freezer for long periods of time. These fruits are frozen and packaged at peak ripeness, which allows the fruit to maintain its great taste.<\/p>\n<div>\n<table border=\"1\" cellspacing=\"6\" cellpadding=\"6\">\n<thead>\n<tr>\n<th style=\"background-color: #eeeeee\">Applesauce Container Size<\/th>\n<th style=\"background-color: #eeeeee\">Total Cost<\/th>\n<th style=\"background-color: #eeeeee\">Cost\/Serving<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Jar<\/td>\n<td style=\"text-align: center\">$2.59<\/td>\n<td style=\"text-align: center\">$.24<\/td>\n<\/tr>\n<tr>\n<td>Single-serve Cups (24 oz.)<\/td>\n<td style=\"text-align: center\">$2.39<\/td>\n<td style=\"text-align: center\">$.40<\/td>\n<\/tr>\n<tr>\n<td>Squeeze Pouches (38.4 oz.)<\/td>\n<td style=\"text-align: center\">$7.99<\/td>\n<td style=\"text-align: center\">$.67<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<hr \/>\n<h3><strong><a id=\"food-bites\"><\/a>Food Bites:<\/strong><br \/>\nHow to Freeze Summer Fruits<\/h3>\n<p><em>By Alyssa Adkins, Nutrition Education Professional<\/em><\/p>\n<p>Summer fruit \u2014 think berries, peaches, and nectarines \u2014 are some of the easiest produce to preserve and store for later. You will enjoy having local summer fruit on hand during the long winter months to add to breakfast cereals, smoothies or snacks. Follow these easy steps to safely freeze fruit.<\/p>\n<h4>Thoroughly wash and prepare the fruit<\/h4>\n<p style=\"padding-left: 40px\"><strong>Berries:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7487\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-300x180.jpg\" alt=\"strawberries\" width=\"250\" height=\"150\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-300x180.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-768x461.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-105x63.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-317x190.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-423x254.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-634x380.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-846x508.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep-951x571.jpg 951w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/strawberries-efnep.jpg 1000w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>Start with clean hands and a clean work surface.<\/li>\n<li>Sort through berries to remove any that are moldy or squished.<\/li>\n<li>Wash fruit thoroughly, then pat dry with a towel or spin in a salad spinner to remove excess water. This will prevent the fruit from clumping together in the freezer.<\/li>\n<li>Remove hulls from strawberries and remove pits from cherries. Stone Fruit:<\/li>\n<li>Start with clean hands and a clean work surface.<\/li>\n<\/ul>\n<p style=\"padding-left: 40px\"><strong>Stone fruit<\/strong>, such as peaches and nectarines, should have any brown spots removed.<\/p>\n<ul>\n<li>Wash the fruit thoroughly and dry well with a towel.<\/li>\n<li>Remove pits and cut the fruit into sixths.<\/li>\n<\/ul>\n<h4>Arrange and freeze the fruit<\/h4>\n<ul>\n<li>Arrange berries or slices on a large baking sheet and freeze until solid. This method helps to make sure the fruit will not stick together during freezing.<\/li>\n<\/ul>\n<h4>Pack the fruit<\/h4>\n<ul>\n<li>Once frozen, pack the fruit into freezer-grade containers and use them within 8-12 months.<\/li>\n<li>Use containers that are moisture-resistant and that will not crack when frozen. Good examples are freezer-grade plastic bags and rigid freezer containers or freezer jars. For more information about freezer-grade containers see the Ask Eat Well section in this newsletter.<\/li>\n<li>Be sure to label your containers with the content and date of freezing before storing them in your freezer.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong><a id=\"kids-korner\"><\/a>Kid\u2019s Korner:<\/strong><br \/>\n<a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7337\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg\" alt=\"icon graphic for efnep's save money\" width=\"100\" height=\"120\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-250x300.jpg 250w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-105x126.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-317x380.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep-423x508.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/10\/save-money-efnep.jpg 500w\" sizes=\"auto, (max-width: 100px) 100vw, 100px\" \/><\/a>Berry and Spinach Smoothie<\/h3>\n<h4><em>A Tasty and Healthy Treat for All Ages!<\/em><\/h4>\n<h4>Ingredients<\/h4>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/2018\/07\/18\/eat-well-summer-2018\/berry-and-spinach-smoothie-nutrition-facts-label-1\/\" rel=\"attachment wp-att-7493\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7493\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/berry-and-spinach-smoothie-nutrition-facts-label-1.png\" alt=\"Berry and Spinach Smoothie Nutrition Facts Label: Click on this image for complete nutrition information.\" width=\"250\" height=\"519\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/berry-and-spinach-smoothie-nutrition-facts-label-1.png 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/berry-and-spinach-smoothie-nutrition-facts-label-1-144x300.png 144w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/berry-and-spinach-smoothie-nutrition-facts-label-1-67x140.png 67w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>2 medium bananas<\/li>\n<li>2 containers (6 oz. each) nonfat vanilla yogurt<\/li>\n<li>3 cups spinach, washed<\/li>\n<li>1 package (16 oz.) frozen berries<\/li>\n<li>1 cup skim milk<\/li>\n<\/ul>\n<h4>Directions<\/h4>\n<ol>\n<li>Put bananas, yogurt, and spinach in a blender, blend until smooth<\/li>\n<li>Add berries to the blender, blend until smooth<\/li>\n<li>Add milk to the blender, blend until smooth<\/li>\n<li>Serve immediately or freeze in individual servings<\/li>\n<\/ol>\n<h4>Tips<\/h4>\n<ul>\n<li>Add up to 1 cup more milk if the smoothie is too thick.<\/li>\n<li>Use half of each ingredient to make four servings if the recipe makes too much.<\/li>\n<li>This is a good recipe to use up over-ripe bananas.<\/li>\n<\/ul>\n<p>Makes 8 servings<br \/>\nServing Size: 1 cup<br \/>\nCost per recipe: $6.87<br \/>\nCost per serving: $.85<\/p>\n<hr \/>\n<h3><strong><a id=\"ask-efnep\"><\/a>Ask EFNEP!<\/strong><br \/>\nKaren Toohey, Community Education Assistant, Oxford County<\/h3>\n<p><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/Karen-Toohey.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-7496\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/Karen-Toohey.jpg\" alt=\"Karen Toohey, Community Education Assistant, Oxford County\" width=\"103\" height=\"130\" \/><\/a>Karen Toohey has been a Community Education Assistant for the University of Maine Cooperative Extension in Oxford County since 1996. Over the years she has provided nutrition education to adults and children through group lessons and classroom settings. She has witnessed the upswing of interest in nutrition information and learning how to cook healthier meals. When not working, Karen enjoys spending time with her family.<\/p>\n<h4>Q: I am trying to plan meals and make larger recipes so I can freeze leftovers for future meals. I have heard I have to use a \u201cfreezer-grade\u201d container to freeze foods. What exactly does \u201cfreezer-grade\u201d mean?<\/h4>\n<p>A: Freezer-grade containers can be rigid containers, bags or wraps.<\/p>\n<h4>Rigid Containers<\/h4>\n<ul>\n<li>Rigid freezer-grade containers are made to be crack-resistant, leak-proof, and allow for expansion of food for when it freezes.<\/li>\n<li>Made of plastic or glass and are used to store all foods, but work best for soups, stews, and other liquid foods.<\/li>\n<li>Plastic rigid containers can be reused, and can be stacked on top of each other and can save space in your freezer. Rigid containers are not plastic containers like the ones yogurt or cottage cheese come in.<\/li>\n<li>Glass jars should be made for freezing and canning. Choose wide-mouth jars to make filling them easier.<\/li>\n<li>When filling both plastic and glass containers, make sure to leave some room at the top for the liquid to expand when frozen. Covers for rigid containers should fit tightly.<\/li>\n<\/ul>\n<h4>Bags or Wraps<\/h4>\n<ul>\n<li>Plastic freezer bags are made specifically to be moisture resistant and are a heavier plastic than standard reclosable plastic bags.<\/li>\n<li>Freezer bags can be used for liquid foods as well.<\/li>\n<li>Freezer wraps include plastic freezer wrap, freezer paper, and heavyweight aluminum foil.<\/li>\n<li>Freezer wraps work best for foods with little or no liquid, and are good for foods that do not have a uniform shape.<\/li>\n<\/ul>\n<hr \/>\n<h3><strong><a id=\"food-safety\"><\/a>Food Safety Corner<\/strong><br \/>\nMolds on Fruits and Vegetables<\/h3>\n<p><em>By Kathy Savoie, Extension Educator<\/em><\/p>\n<p>Molds are microscopic fungi that live on plant or animal matter. Some molds can cause allergic reactions and respiratory problems. A few molds, in the right conditions, can produce poisonous substances that can make you sick. Although you can see molds on the surface of foods, you cannot see the \u201croot\u201d threads of molds that have invaded the food deeply. Follow the chart below to know what to do when you find molds on fruits and vegetables.<\/p>\n<div>\n<table border=\"1\" cellspacing=\"6\" cellpadding=\"6\">\n<thead>\n<tr>\n<th style=\"background-color: #eeeeee\">Food<\/th>\n<th style=\"background-color: #eeeeee\">What to Do?<\/th>\n<th style=\"background-color: #eeeeee\">Reason<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td style=\"vertical-align: top\"><strong>Firm Fruits and Vegetables:<\/strong> (Such as cabbage, bell peppers and carrots)<\/td>\n<td style=\"vertical-align: top\">OK to use after you cut off at least 1 inch around and below the mold spot. Keep the knife out of the mold itself so it will not cross-contaminate the produce.<\/td>\n<td style=\"vertical-align: top\">Small mold spots can be cut off FIRM fruits and vegetables with low moisture content. It is difficult for molds to penetrate dense foods.<\/td>\n<\/tr>\n<tr>\n<td style=\"vertical-align: top\"><strong>Soft Fruits and Vegetables:<\/strong> (Such as cucumbers, peaches, berries and tomatoes)<\/td>\n<td style=\"vertical-align: top\">Discard<\/td>\n<td style=\"vertical-align: top\"><strong>Soft<\/strong> fruits and vegetables with high moisture content can be contaminated below the surface.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<blockquote>\n<h3 style=\"text-align: center\"><strong>When in doubt, throw it out!<\/strong><\/h3>\n<p>Adapted from: <a href=\"https:\/\/www.fsis.usda.gov\/wps\/portal\/fsis\/topics\/food-safety-education\/get-answers\/food-safety-fact-sheets\/safe-food-handling\/molds-on-food-are-they-dangerous_\/ct_index\" target=\"_blank\" rel=\"noopener noreferrer\">Molds on Food: Are They Dangerous?<\/a>, Retrieved April 4, 2018, revised August 2013.<\/p><\/blockquote>\n<hr \/>\n<h3><strong><a id=\"recipe\"><\/a>Quick and Easy Eat Well Recipe:<\/strong><br \/>\nWild Maine Blueberry Cobbler<\/h3>\n<p><a href=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-7488\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-300x158.jpg\" alt=\"blueberries and leaves\" width=\"250\" height=\"132\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-300x158.jpg 300w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-768x404.jpg 768w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-105x55.jpg 105w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-317x167.jpg 317w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-423x223.jpg 423w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-634x334.jpg 634w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay-846x445.jpg 846w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/blueberries-pixabay.jpg 950w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a><\/p>\n<h4>Ingredients<\/h4>\n<ul>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/2018\/07\/18\/eat-well-summer-2018\/wild-maine-blueberry-cobbler-nutritionn-facts-label\/\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-7494\" src=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/wild-maine-blueberry-cobbler-nutritionn-facts-label.png\" alt=\"Wild Maine Blueberry Cobbler Nutrition Facts label: Click on this image for complete nutrition information.\" width=\"250\" height=\"554\" srcset=\"https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/wild-maine-blueberry-cobbler-nutritionn-facts-label.png 280w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/wild-maine-blueberry-cobbler-nutritionn-facts-label-135x300.png 135w, https:\/\/extension.umaine.edu\/food-health\/wp-content\/uploads\/sites\/9\/2019\/12\/wild-maine-blueberry-cobbler-nutritionn-facts-label-63x140.png 63w\" sizes=\"auto, (max-width: 320px) 85vw, (max-width: 768px) 67vw, (max-width: 1024px) 62vw,250px\" \/><\/a>\u2154 cup flour<\/li>\n<li>\u00bd cup sugar<\/li>\n<li>1 \u00bd teaspoons baking powder<\/li>\n<li>\u00bc teaspoon salt \u2154 cup skim milk<\/li>\n<li>2 teaspoons butter, melted<\/li>\n<li>2 cups wild Maine blueberries, frozen or fresh<\/li>\n<\/ul>\n<h4>Directions<\/h4>\n<ol>\n<li>Preheat the oven to 350\u00b0 F<\/li>\n<li>In a medium bowl, combine the flour, sugar, baking powder, and salt. Stir in the milk and mix the batter until it is smooth<\/li>\n<li>Using the melted margarine, grease the inside of a 2-quart casserole dish. Pour in the batter and add the blueberries over the top.<\/li>\n<li>Bake the cobbler at 350\u00b0 F for 30 minutes, or until lightly browned.<\/li>\n<\/ol>\n<p>Makes 6 Servings<br \/>\nServing Size: 1\/6 recipe<br \/>\nCost per Recipe: $2.80<br \/>\nCost per Serving: $.47<\/p>\n<hr \/>\n<p><em>The EFNEP newsletter is published two times a year for current, past, and future UMaine Extension Expanded Food and Nutrition Education Program participants. For more information on the EFNEP program, contact your <a href=\"https:\/\/extension.umaine.edu\/county-offices\/all\/\">UMaine Extension county office<\/a>.<\/em><\/p>\n<p><strong>Managing Editor:<\/strong> Kate Yerxa, MS, RD<br \/>\n<strong>EFNEP Committee:<\/strong> Kathleen Savoie, MS, RD, Extension Educator; Kate Yerxa, MS, RD, Extension Educator; and Brenda Bracy, Community Education Assistant.<\/p>\n<p>This material was funded by the National Institute for Food and Agriculture&#8217;s (NIFA) Expanded Food and Nutrition Education Program (EFNEP).<\/p>\n<p><em>Information in this publication is provided purely for educational purposes. No responsibility is assumed for any problems associated with the use of products or services mentioned. No endorsement of products or companies is intended, nor is criticism of unnamed products or companies implied.<\/em><\/p>\n<p>\u00a9 2019<\/p>\n<p><em>The University of Maine is an EEO\/AA employer, and does not discriminate on the grounds of race, color, religion, sex, sexual orientation, transgender status, gender expression, national origin, citizenship status, age, disability, genetic information or veteran\u2019s status in employment, education, and all other programs and activities. The following person has been designated to handle inquiries regarding non-discrimination policies: Director of Equal Opportunity, 101 North Stevens Hall, University of Maine, Orono, ME 04469-5754, 207.581.1226, TTY 711 (Maine Relay System).<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A Newsletter for Healthy Eating! Print a copy of Eat Well! Summer 2018 (PDF) Inside this Issue: Featured Article: Cost of Convenience: Fruit Food Bites: How to Freeze Summer Fruits Kid\u2019s Korner: Berry and Spinach Smoothie Ask Eat Well: Karen Toohey, Community Education Assistant, Oxford County Food Safety Corner: Molds of Fruits and Vegetables Quick [&hellip;]<\/p>\n","protected":false},"author":70,"featured_media":7490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[245],"tags":[],"class_list":["post-7437","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-eat-well-newsletter"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Eat Well! 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