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SNAP4CT Blog

Are Fermented Foods Another Fad?

8/13/2020

2 Comments

 
Fermented Food Facts
You may have heard of fermented foods before. They are a hot topic right now! Not sure what they are and why they are good for us? We’re here to give you the facts! Keep reading to learn what fermented foods are, the benefits of eating and drinking them, some things to look out for, and how to make them at home!

What Are Fermented Foods?

Fermented foods have gone through a process called fermentation. This word means that healthy bacteria or yeast were allowed to break down parts of the food. This is usually done to preserve foods and improve their flavor.
People have been consuming fermented foods and beverages for thousands of years. You have probably eaten or heard of these foods before, but might not have known they are fermented! At the grocery store, you'll find true fermented foods in the refrigerated section and sometimes in jars and cans in the aisles. Common fermented foods include:

Vegetables

Dairy

Proteins

  • Sauerkraut
  • Kimchi
  • Pickles (Some)
  • Yogurt
  • Kefir and Lassi
  • Buttermilk
  • Salami (Some)
  • Miso
  • Tempeh

Grains

Beverages

  • Sourdough Bread
  • Apple Cider
  • Kombucha
Tempeh
Tempeh

Benefits of Fermented Foods

These foods have many benefits. They include:
  • Shelf Life - Fermentation allows foods to be stored for longer periods of time. Fermenting foods before they go bad can save you money by cutting down on food waste.
  • Taste - The process of fermentation produces favorable tastes and textures. For example, the delicious tart taste of dairy products like yogurt and kefir.
  • Health Benefits - Many fermented foods provide the body with good bacteria called probiotics. These bacteria help support a healthy digestive system. Fermented foods are also thought to improve heart and immune health.
  • Fun - Making your own fermented foods is an easy and enjoyable activity to do in the kitchen! Plus, it can make eating more veggies easier!

What to Watch Out For

While there are many benefits to consuming fermented foods, there are some downsides.
  • Gas - For some people, fermented foods may cause bloating and gas. Start with small amounts and see how your body handles them.
  • Sodium - Since salt is used to preserve fermented foods and allow the growth of healthy bacteria, many fermented foods are high in sodium. Eat sauerkraut, pickles, miso, and kimchi in moderation to keep your heart healthy.  
  • Sugar - Did you know that some store bought bottles of kombucha have 20 grams of added sugar? That's equal to 5 teaspoons of sugar!
  • Cost - Fermented foods can be expensive at the grocery store, but it is easy and inexpensive to make them at home. We'll show you how!

How to Ferment Veggies at Home

Making fermented veggies at home only takes 4 easy steps! All you need is vegetables, salt, and water. No canning or fancy equipment required!

Step 1: Pick Your Veggies

Any vegetables will do. Try carrots, peppers, cucumber, red onion, cabbage, radishes, green beans, or cauliflower. Cut the veggies into thin, short slices and pack them tightly into clean, empty jars.
Vegetables

Step 2: Add Seasonings

Add seasonings of your choice into the jar. We like to use ginger, garlic, black peppercorns, coriander seeds, red pepper flakes, dill, or bay leaves.

Step 3: Add Brine

Make brine by combining 2 cups of distilled (non-chlorinated) water and 1 1/2 Tbsp kosher, canning, or sea salt. Pour over veggies until covered completely.
Why do you need to use distilled (non chlorinated) water and non iodized salt? Find out at Common Ingredients Used for Fermenting Foods!
Pickles in Jar

Step 4: Seal Jar and Store

Seal jar and store in a cool, dark place. After day 2, gently loosen the lids to let gas escape (1-2 times per day). They will be ready between day 4 and 10. The longer they sit, the more tangy the veggies will be. Once opened, keep the jar in the fridge.
When a fermented recipe calls for salt, you may be tempted to reduce the amount or use a salt substitute. Don't do it! In fermenting, the salt is important to reduce bad bacteria, preserve the food, and keep you from getting sick. Visit Safely Fermenting Food at Home for more tips to make sure you're fermenting foods safely.

Want More Information?

  • Getting to Know: Fermented Foods from Cook's Country - America's Test Kitchen
  • How Do I Ferment? from National Center for Home Food Preservation
  • Probiotics: What You Need to Know from National Center for Complementary and Integrative Health (NCCIH)
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6 Tips for Shopping at CT Farmers Markets

6/17/2020

2 Comments

 
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We are lucky to have over 130 farmers markets in Connecticut. They provide access to fresh fruits and vegetables, and other healthy goodies. Plus going to a local market can help you save money!

We'll help you get started with these 6 easy tips:
​

Tip 1 - Plan Ahead

Start by finding the CT Farmers Market near you and learning when the market is open. Sometimes it is best to call markets or search for them online to locate their updated schedule. Our Online CT Farmers Market Map can help.
 
Planning what you will buy at the market is important. Set a budget for what you would like to spend and how much of your SNAP/EBT benefits you can use. Then think about the meals and snacks you will have for the following week. Making a shopping list is smart because it helps you remember what you need, and it prevents you from buying too much.
​

Tip 2 - Use Your SNAP / EBT Benefits ​

Many CT Farmers Markets accept SNAP / EBT benefits. Some even double or triple the amount. For example, if you have $5.00 in benefits you can get another $5.00 in tokens or vouchers to spend! Our CT Farmers Market Guide 2020 lists some of the markets that offer this great service.

To use your benefits, find the market manager’s table (often when you first enter the market). They will help guide you through the process. See Using SNAP/EBT at Farmers Markets for more info. 
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Image from OhSNAP! Hartford

Tip 3 - Shop Around Before You Buy

Prices may be different at each stand. By walking around the entire market before you buy you can make the choices that cost the least. Plus, all those steps mean you are getting your exercise in too! 

Don’t forget to review your list from Step 1. You can always make changes to the list if you see a new item that is a bargain. 
​

Tip 4 - Talk to the Farmers

​Farmers are experts on their fruits and vegetables! Don't be afraid to ask them questions. They may give you tips on how to cook and store their products. And, they can even tell you what they will be offering later in the season.  
​

Tip 5 - Prepare What You Buy ASAP

 Keeping your purchases fresh for as long as possible will help you save money. As soon as you get them home, wash and cut any items you will eat in the next 1-2 days. Store all others where they will keep longest.
​
Some fruits and vegetables need to be refrigerated and others are better left in a cool, dry place. Use this helpful guide to know what to do.
Picture
​ Infographic from the Academy of Nutrition and Dietetics. Click for full size.
Also follow these storage tips:
  • For greens: Wrap washed greens in a paper towel and place in a plastic bag. Keep in the coldest part of the refrigerator and plan to eat within 1-4 days.
  • For berries: Wash right before you eat them so they don’t get moldy. Berries can last for well over a week in the refrigerator. For keeping longer see Tip 6.
​

Tip 6 -  Freeze Some Fruits & Veggies

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​Freezing produce can keep it fresh for months. If the price is right and you are able to freeze it, buy as much as you can afford! Fruits like  peaches, cherries, and berries (strawberries, blueberries, raspberries) work well. Chop vegetables like broccoli, cauliflower, or carrots before freezing so that they will be easy to thaw and prepare.

2 Comments

Connecticut Farmers Market Guide 2020

6/5/2020

5 Comments

 
All of us at SNAP4CT are excited about the  2020 Farmers Market Season in Connecticut! Shopping at farmers markets is a great way to eat well. Plus, some markets accept and even double or triple SNAP / EBT benefits. That means healthy, fresh fruits and vegetables for less money!

Saving money AND eating healthy are two of our favorite things. Being outside in the fresh air of the markets is also a big plus. You can even meet neighbors making it a fun way to socialize. Seriously, if you haven’t been to your area farmers market you are missing out.

We'll help you get started!

Find Your Local CT Farmers Market

Finding your local Connecticut farmers market is easy with our Interactive Farmers Market Map. You can search  by town, zip code, or simply by zooming in on an area. Try it out by clicking the map below.
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Using SNAP/EBT Benefits at CT Farmers Markets

We mentioned that some farmers market double and even triple SNAP/EBT benefits. What an amazing deal! Some examples of markets that offer this special deal include:
  • CitySeed in New Haven
  • Billings Forge, West End, North End, and Homestead Farmers Markets in Hartford. Learn more at OhSnap Hartford.  Also, Knox's Frog Hollow Market in Hartford.
  • St. Vincent's Farm Stand, East Side Market, Downtown Market at McLevy, Reservoir Community Farm, Black Rock Farmers Market, East End Farmers Market, and South End Market in Bridgeport. Visit the Bridgeport Farmers Market Collaborative for more information.
  • Downtown Central Park Market in New Britain. Their Bee Bucks program is offered on Wednesdays. 
  • Willimantic Farmers Market in Willimantic from GrowWindham.

​ Learn How to Use SNAP at Farmers Markets here or by clicking the image below.  
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Preparing Farmers Market Favorite Recipes

Once you buy all those fresh, delicious fruits and vegetables, you will want to get cooking!  Check out our 4 Farmers Market Favorite Recipes video on YouTube to learn some of the simple ways to use what you buy. 

FREE Farmers Market Favorites Cookbook

Looking for more tips and recipes? You will also love our Farmers Market Recipes Cookbook. It includes 11 quick and easy recipes you can make from CT produce.  Click the photo below to get yours in English or Spanish!
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[NOTE: The Farmers Market Cookbook is seasonal. If you would like a copy emailed to you, Contact Us.]

Follow us on Social Media for Updates

For the latest updates on Connecticut Farmers Markets and for recipe ideas too, don't forget to follow us on social media!
5 Comments

Your Guide to Preventing Food Waste: Part 2

5/19/2020

22 Comments

 
Get More From Your Food

Get More From Your Food!

In last month’s first part of Your Guide to Preventing Food Waste, you learned about food dates, food safety, and foods that last longer. This month you’ll learn even more tips to get the most value from your food. We'll explain how to store foods so they don’t spoil, how to use every bit of the food you buy, and how different forms of food can help you prevent waste and save money.  

Store Food Properly

Food can spoil quickly if it is not stored properly. Follow these tips to be sure that your food stays fresh and safe longer.
  • Cool quickly. Get perishable foods into the refrigerator or a cooler as quickly as possible.
  • Organize your pantry and fridge. Keep older items in the front. This will remind you to use them first. Remember FIFO (first in, first out).
  • Avoid the refrigerator door. Try not to store the most perishable foods in the door of the refrigerator. The temperature in the door changes more frequently and is warmer than the shelves or the back of the fridge.
  • Freeze foods. Freezing stops bacteria from growing and will make foods last for months longer. This is an especially good tip for any fruits and vegetables that are about to go bad. Once frozen they make a great addition to a smoothie or a soup.
  • Keep air out. Store foods in air-tight containers. For packaged foods like cereal, remove as much air as possible before sealing the bag tightly with a clip. 
  • Pay extra attention to fruits and vegetables. Find Helpful Tips for Green Leafy Vegetables, learn to store fruits and vegetables with this guide (PDF) from HalfYourPlate.ca, and see the videos below to Save Your Greens and Regrow Your Greens.

Food Storage Chart


Keep this helpful 1-page Food Storage Chart (PDF) on your refrigerator. It serves as a great reminder of how long you can safely keep some of the most perishable foods.
Food Storage Chart PDF

Eat All Parts of a Food

One of the best ways to prevent waste is by eating every bit of a food. Here are some suggestions:
Veggie Top Pesto
  • Make a simple Veggie Pesto with leftover green tops.
  • Toast stale bread or cereal and use as breadcrumbs.
  • Wash potatoes well with a veggie brush, and then eat the skins.
  • Compost the skins of other fruits and veggies to help perk up plants. Learn how to compost here.
  • Don’t be scared of bruised fruit! Cut off the brown parts, the rest is usually delicious. Brown bananas are especially tasty when frozen and used in a smoothie like this Mango Banana Smoothie.


Explore Foods in All Forms

Fresh foods often taste best, but as you already learned last month, they don’t last very long. That’s where frozen, jarred, and canned foods really come in handy. If you follow this blog you know that we especially LOVE frozen fruits and frozen vegetables without sauces. They are convenient, inexpensive, and filled with nutrients.

When using canned foods, keep in mind they tend to be high in sodium (salt). Look for reduced sodium canned soups and vegetables. Rinse canned foods like tuna or vegetables to remove the extra sodium in the brine. Choose canned or jarred fruits without added sugar, and rinse those options as well to cut back on the sugar.  

Find Even More Ideas ...

5 Long Lasting Fruits & Veggies
How to Use Fruits & Veggies that are about to go Bad

Save Your Greens

Regrow Your Greens


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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
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    • Recipe Categories >
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    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
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      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
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