Food Storage Chart

Food Storage and Shelf Life

Storing your food properly and under the best condition possible will extend its life to its maximum potential. Some foods can be stored at room temperature and some must be refrigerated. Freezing can be used to extend the life of many products. To get the most out of the storage areas, certain conditions must be maintained. Shelf Storage - Shelf storage should be in a cool, dry area. Many food items should also be kept out of direct light. The temperature should be keep at 70° F or below. Refrigerator Storage - The refrigerator should be kept at a temperature between 33° F to 40° F. Check the temperature frequently with a refrigerator/freezer thermometer. Freezer Storage - The freezer should be kept at a temperature of 0° F or below. Check the temperature frequently with a refrigerator/freezer thermometer. Organize Your Storage Area Organizing your storage areas will give you more room and easier access to the stored food. Having food organized in the refrigerator and freezer will also help save energy by allowing quicker access to the food you are retrieving. The more time that the refrigerator or freezer is open, the more the temperature will drop. This causes the appliance to have to run more to get the temperature back down to what it needs to be, so quick access is important for energy saving. Shown below are some organizing suggestions. Shelf Storage - Use Lazy Susans on shelves that hold small items or where items would be several deep.  Use shallow organizer shelving in tall, deep shelves to add layers for stacking small or shorter items. Use wire or plastic baskets to hold odd shaped or bulky items. Store opened items, such as pasta, rice and cereals, in clear plastic or glass containers with tight fitting lids to keep them fresh and easily visible. Clear self-sealing bags can also be used. If you have a pantry with empty walls, add more shelving, stackable bins or wall hooks. When organizing items, place like items together to make it easier to remember where items are stored. Store baking ingredients together, canned goods in one area, and dry ingredients in another. When adding items to storage, be sure to place newest products in back of what is already on the shelf so that older items get used first.       Refrigerator Storage - Keep like items together so you know where to look for them. Have sauces in one area, keep meats in the meat drawer if you have that option available, keep vegetables in the vegetable crispers, and store beverages in the same location. Store leftovers in clear containers or bags so you can see what you are searching for without having to open several containers to find it. Keep all items as orderly as possible. This will allow more storage space and easier access to the food being stored. Remove and discard food that is spoiled or has been stored past the recommended storage time. Freezer Storage - In a refrigerator freezer, keep food stacked as neat as possible by placing the largest flat packages on the bottom. Place other flat packages on top of them with the smallest being at the top. Fit odd size food items in where they best fit. Refrigerator freezers are small and can easily become disorganized, which makes it hard to find the stored item you are searching for. Be sure all packages are well marked. In large freezer units, organize food into groups of like items. Divide meat into types, such as all beef in one section and pork in another or keep steaks and chops separate from roasts. Food groups can be divided according to your own personal preference. Use the freezer baskets to organize smaller items. Plastic bags can also be used to organize smaller items. Like items, such as packages of frozen vegetables or individual packages of ground meat, can be put in a bag and placed on top of other items. When they need to be retrieved, the bag can be pulled out and the item accessed. The bag can also be easily removed to allow access to the items below it. When adding food to the freezer that is the same as something already stored there, be sure to place it in the same area and under or behind what is already there. This will ensure that the oldest food is used first.

Storage Charts

The chart below shows how long different food items can be stored under different conditions. When freezing food, most can be stored in the freezer longer than suggested below and still be safe to eat but the quality and texture of the food will be affected. Food items that are going to be stored for any period of time should be purchased before the "sell by" or "expiration" date.

Different foods require different preparation methods depending on how it will be stored. Some common preparation methods are shown in the chart below.

Storage Chart - Meats (Fresh) To Refrigerate: Meat should be stored tightly wrapped to prevent it from drying out. Whenever possible, leave the meat wrapped in its original package. If it is necessary to rewrap, wrap tightly in plastic wrap or foil. To Freeze: Remove the meat from the original package and rewrap tightly, using moisture proof heavyweight plastic wrap, foil, freezer bags, or freezer paper.
Food Item	Refrigerator Storage	Freezer Storage
Roasts, Beef & Pork	3 to 5 days	6 to 12 months
Steaks, Beef	3 to 5 days	6 to 12 months
Chops, Pork & Lamb	3 to 5 days	4 to 8 months
Ground & Stew Meat	1 to 2 days	3 to 4 months
Sausage, Pork	1 to 2 days	1 to 2 months
Variety Meats	1 to 2 days	3 to 4 months
Meat Substitute - Tofu	4 to 5 days	6 to 8 weeks

 

Storage Chart - Meats (Processed) To Refrigerate: Meat should be stored in its original package. Once it has been opened, it is necessary to rewrap tightly in plastic wrap or foil. It can also be placed in an airtight bag or container. To Freeze: Leave the meat in the original package and overwrap tightly, using moisture proof heavyweight plastic wrap, foil, freezer bags, or freezer paper.
Food Item	Refrigerator Storage	Freezer Storage
Ham, Whole	7 days	1 to 2 months
Ham, Half or Slices	3 to 5 days	1 to 2 months
Ham, Canned-Opened	3 to 5 days	1 to 2 months
Ham, Canned-Unopened	6 to 9 months
Bacon	7 days	1 to 2 months
Frankfurters-Opened	7 days	1 to 2 months
Frankfurters-Unopened	14 days	1 to 2 months
Luncheon Meats- Opened	3 to 5 days	1 to 2 months
Luncheon Meats- Unopened	14 days	1 to 2 months
Sausage, Smoked	7 days	1 to 2 months
Sausage, Semi-dry & Dry	2 to 3 weeks	1 to 2 months
Summer Sausage-Opened	3 weeks	1 to 2 months
Summer Sausage-Unopened	3 months
Pepperoni, Sliced	2 to 3 weeks
Corn Beef in Pickling Juice	5 to 7 days	1 month

 

Storage Chart - Meats (Cooked) To Refrigerate: When refrigerating meat that has been cooked by itself or in a dish with other ingredients, be sure it is stored in a well sealed container so that it does not absorb any odors. If the meat is not combined with other ingredients it can be wrapped tightly in plastic wrap or foil. To Freeze: Prepare the meat or dish in the same manner as for refrigerating, but be sure you use a container or wrap that is freezer safe to protect the food properly.
Food Item	Refrigerator Storage	Freezer Storage
Casseroles, Meat & Gravy	3 to 4 days	2 to 3 months
Soups & Stews	3 to 4 days	2 to 3 months
Broth	1 to 2 days	2 to 3 months

 

Storage Chart - Poultry (Fresh) To Refrigerate: If the raw juices are leaking from the original package, it should be removed and the chicken placed in a bowl and covered with wax paper, foil or rewrapped tightly in plastic before placing in the refrigerator. The meat should be stored in the coldest section of the refrigerator. To Freeze: Remove it from the original package and rewrap tightly, using moisture proof heavyweight plastic wrap, foil, freezer bags, or freezer paper.
Food Item	Refrigerator Storage	Freezer Storage
Chicken & Turkey, Whole	1 to 2 days	1 year
Chicken & Turkey, Pieces	1 to 2 days	9 months
Ground Turkey	1 to 2 days	3 to 4 months
Giblets	1 to 2 days	3 to 4 months
Duck & Goose	1 to 2 days	6 months

 

Storage Chart - Poultry (Cooked) To Refrigerate: When refrigerating poultry meat that has been cooked by itself or in a dish with other ingredients, be sure it is stored in a well sealed container so that it does not absorb any odors. If the meat is not combined with other ingredients it can be wrapped tightly in plastic wrap or foil. To Freeze: Prepare the poultry meat or dish in the same manner as for refrigerating, but be sure you use a container or wrap that is freezer safe to protect the food properly.
Food Item	Refrigerator Storage	Freezer Storage
Casseroles, Meat & Gravy	3 to 4 days	3 to 6 months
Pieces (without Broth)	3 to 4 days	2 to 4 months
Fried Chicken	3 to 4 days	3 to 4 months
Chicken Nuggets	1 to 2 days	1 to 3 months

 

Storage Chart - Fish and Shellfish To Refrigerate: Rinse the fish with cold salt water and pat dry with a paper towel. Wrap it with wax paper or plastic wrap and place it in a self sealing bag. Have a pan of ice ready and place the bag on the bed of ice. Place the pan of ice with the fish in the refrigerator. To Freeze: Clean the fish by rinsing with cold salt water. Place the fish in a double plastic bag or a milk carton and fill it with cold water. Be sure the fish is completely covered and seal the container. Place in the freezer.
Food Item	Refrigerator Storage	Freezer Storage
Steaks, fillets, & Shucked Seafood	1 to 2 days	3 to 4 months
Seafood in the Shell	1 to 2 days	3 to 6 months
Cooked Fish	3 to 4 days	4 to 6 months
Smoked Fish	2 weeks	2 months

 

Storage Chart - Vegetables Storage times are refrigerated times unless otherwise indicated.
Food Item	Preparation Method	Refrigerator Storage
Commercially Frozen	Store in original package	1 year - In Freezer
Canned Vegetables (Opened)	Store in airtight container. Do not store in the opened can.	3 days
Artichokes	Sprinkle with a little water and place in an airtight plastic bag.	1 week
Asparagus	Do not wash asparagus before storing. Wash it just before using. To store, wrap in a paper towel and place in a plastic bag that is not airtight, or place upright in a jar or glass containing 1/2 inch of cold water.	3 to 5 days
Beans, Lima	Beans should be shelled and store in a perforated plastic bag.	3 to 6 days
Beans, Snap	Leave beans whole and unwashed. Store in a perforated plastic bag in warmest area of the refrigerator.	3 to 6 days
Beets	Leave roots and trim stems to 1 to 2 inches in length. Brush off dirt but do not wash. Allow to dry in shady area. Place in a plastic bag with a moist paper towel. Check weekly.	4 to 8 weeks
Broccoli	Store in a perforated plastic bag.	5 to 7 days
Brussel Sprouts	Trim damaged leaves and store in a perforated bag.	2 to 3 weeks
Cabbage	Remove any loose leaves from the outer surface and place the cabbage head in a plastic bag.	4 to 8 weeks
Carrots	Trim tops, leaving 1/2 to 1 inch in length and clean dirt from roots if necessary. Wrap them in a paper towel and place in a plastic bag or place in a perforated plastic bag.	1 to 3 months
Cauliflower	Do not wash. Place in a perforated plastic bag.	10 to 14 days
Celery	Wrap a damp paper towel around the celery and then wrap with aluminum foil.	3 to 4 weeks
Corn, Sweet	Store with husks on	3 days
Cucumber	Wrap with plastic wrap.	10 to 12 days
Endive	Wash leaves thoroughly, shake to remove excess moisture, and gather leaves together and tie. Place tied head in a plastic bag. Disgard outer leaves as they wilt but inner leaves will still be good and crisp.	2 to 3 weeks
Fennel	Store in a plastic bag.	6 or 7 days
Kale	Remove as much moisture as possible by blotting with a paper towel. Store in a loosely sealed or perforated plastic bag.	7 to 10 days
Kohlrabi	Trim roots and stems and place in a loosely sealed or perforated plastic bag.	2 to3 weeks
Leeks	Remove excess moisture by blotting with a paper towel. Place in a plastic bag or wrap with plastic.	1 to 2 weeks
Lettuce, head	Do not wash before using. Remove the core and outside damaged leaves. Wrap with a damp paper towel and place in a plastic bag.	10 to 12 days
Lettuce, leaf	Wash leaves and dry in a salad spinner or by shaking off excess water. Layer leaves between paper towels and place in a plastic bag.	10 to 12 days
Mushrooms	Place in a single layer on a shallow tray or plate. Cover loosely with a damp paper towel or place them in a paper bag, leaving the bag open.	2 to 3 days
Okra	Store in a plastic bag and place in the warmest area of the refrigerator.	5 to 7 days
Onions	Be sure onions are dry and then store in a mesh bag or a basket. Storage area must have good air circulation.	1 to 3 months (refrigerate or cool, dry area)
Parsnips	Be sure leaves have been trimmed and store parsnips in a perforated plastic bag.	1 to 2 months
Peas	Store unshelled peas in a perforated plastic bag. Shelled peas can be stored in a regular plastic bag.	5 to 6 days
Peppers	Do not wash. Wrap in a paper towel or place in a paper bag. Do no use a plastic bag. Store in the vegetable compartment of the refrigerator.	1 to 2 weeks
Potatoes, Sweet	Place in a well ventilated box or basket and store in a cool (55° to 60° F), moist area with good ventilation. Do not refrigerate. If potatoes are harvested from your garden, they must be cured by setting in a warm, dark place for about one week before storing them. This will help toughen the skins and sweeten the potato.	2 to 4 months (do not refrigerate)
Potatoes, White	Place in a well ventilated box or basket and store in a dark, cool (around 40°F works best), moist area with good ventilation. Do not refrigerate and do not store in plastic bags. If potatoes are harvested from your garden, they must be cured by setting in a warm, dark place for about one week before storing them. This will help toughen the skins and store longer.	2 to 4 months (do not refrigerate)
Radishes	Trim off leaves and place in a loosely sealed or perforated plastic bag. Wash radishes and trim roots just before using.	2 to 3 weeks
Spinach	Remove damaged leaves, wash thoroughly with cold water and drain well. Using a salad spinner also works well to dry. Wrap with paper towels and store in a plastic bag.	2 to 3 days
Squash, Summer	Store in a perforated plastic bag. Do not wash until ready to use.	1 week
Squash, Winter	Store, whole, in a cool, dry place. Do not wash until ready to use. If cut, store wrapped in plastic and refrigerate for up to 1 week. If whole squash is properly cured in the sun (at 70° to 80° F) for 10 days, it will extend storage time.	2 to 3 months (do not refrigerate)
Swiss Chard	Store unwashed in a open or perforated plastic bag. If leaves are damp, pat dry with a paper towel before placing in the plastic bag.	2 to 4 days
Tomatoes, Ripe	Store with stems down at room temperature.	5 to 7 days (do not refrigerate)
Tomatoes, Green	Wrap individually in newspaper and store with stems down at room temperature. Can also be placed in a deep box in 1 or 2 layers, unwrapped. Allow for adaquate air circulation. Avoid exposure to temperatures below 50° F. Check weekly for ripeness.	2 to 5 weeks (do not refrigerate)
Turnips	Leave unwashed and trim leaves off. Store in a perforated bag.	1 to 3 weeks

 

Storage Chart - Fruit Storage times are refrigerated times unless otherwise indicated.
Food Item	Preparation Method	Refrigerator Storage
Commerically Frozen (Unopened)	Store in original package.	1 year - In Freezer
Canned Fruits (Opened)	Store in airtight container. Do not store in the opened can.	3 days
Apples	For best results, place apples in a perforated plastic bag, sprinkle with water and store in the coldest area of the refrigerator. Keep apples away from other fruits and vegetables because they give off a gas called ethylene that speeds up ripening.	1 to 2 months
Avocados	Store unripened avocados at room temperature. When the fruit feels slightly soft, it is ripe. Ripe avocados can the be stored in the refrigerator.	2 to3 days (after ripened)
Bananas	It is best to store bananas at room temperature. They can be refrigerated without damageing the fruit but refrigeration will turn the skins black.	2 to3 days (after ripened)
Berries	Do not wash. Refrigerate as soon as possible after picking. Spread out in a thin layer on a tray or plate. Do not cover and place in the refrigerator. Wash gently just before using.	2 to 3 days
Cranberries	Place in an airtight bag or keep in their original package. Clean just before use.	3 to 4 weeks
Grapefruit	Can be stored at room temperature but will stay fresh longer if stored in the refrigerator.	2 to 3 weeks
Grapes	Store in a perforated bag or in a bowl. Extend storage time by placing in a sealed bag and keep in the salad crisper drawer of the refrigerator.	1 to 2 weeks
Kiwi Fruit	Place ripe fruit in the crisper drawer of the refrigerator. Can store at room temperature for 2 to 3 days	6 to 8 days
Lemons	Can be stored at room temperature but will stay fresh longer if stored uncovered in the refrigerator. Keep fruit from touching each other.	2 to 5 weeks
Limes	Place in a plastic bag and store in the refrigerator.	1 to 3 weeks
Melons	Ripen at room temperature and then refrigerate. Wrap with plastic or place in a plastic bag to keep its smell from affecting other foods stored in the refrigerator.	6 to 8 days
Oranges	Can be stored at room temperature but will stay fresh longer if stored in the refrigerator. Place in a plastic bag and refrigerate.	2 to 3 weeks
Peaches	Ripen at room temperature. To speed ripening, place in a loosely closed paper bag. They are ripe when they yield to slight pressure and have a sweet smell. Refrigerate when ripe.	2 to 3 days
Pears	Ripen at room temperature and then store in coldest part of the refrigerator.	10 to 14 days
Pineapple	Store at room temperature for 1 to 2 days and then refrigerate.	3 to 5 days
Plums	Store in the refrigerator	2 to 3 days
Rhubarb	Cut leaves from stalks and store in a plastic bag or wrapped in plastic.	1 to 2 weeks
Tangerines	Store in the refrigerator.	1 week
Watermelon	Uncut watermelon can be stored at room temperature for a few days but cut sections should be wrapped with plastic wrap and refrigerated as soon as possible.	6 to 8 days

 

Storage Chart - Convenience Foods Convenience foods are prepared foods ready to cook or ready to eat without further preparation.
Food Item	Refrigerator Storage	Freezer Storage
Prepared Salads (Store Prepared or Homemade)	3 to 5 days	Do Not Freeze
Deli Stuffed Chicken Breasts or Chops	1 days	Do Not Freeze
Deli Cooked Meats	3 to 4 days	Do Not Freeze
Frozen Dinners	Keep Frozen	3 to 4 months
Vacuum-Packed Dinners (with USDA seal)	2 weeks	Do Not Freeze

 

Storage Chart - Canned and Bottled The storage times below are the length of time the foods should be stored after they have been opened.
Food Item	Refrigerator Storage	Freezer Storage
Baby Food	1 to 2 days	Do Not Freeze
Fish or Seafood, (such as tuna and salmon)	2 to 3 days	Do Not Freeze
Meat	2 days	Do Not Freeze
Gravy or Broth	2 days	Do Not Freeze
Mayonaise - Commercially Prepared	2 months	Do Not Freeze
Salad Dressings	3 months	Do Not Freeze
Ketchup, Mustard, Pickles, & Relishes	4 to 6 months	Do Not Freeze

 

Storage Chart - Dairy and Eggs
Food Item	Refrigerator Storage	Freezer Storage
Butter & Margarine	2 to 3 months	6 to 8 months
Cheese, Fresh	1 to 2 days	Do Not Freeze
Cheese, Soft	3 to 4 days	1 month
Cheese, Hard or Semi-hard	2 to 3 weeks	3 to 6 months
Cheese Spread & Dips	1 to 2 weeks	1 month
Milk & Cream	1 week	3 weeks
Ice Cream	Do not Refrigerate	1 to 2 months
Whipped Topping (Non-Dairy) - Carton	10 to 14 days	1 year
Yogurt	1 week	5 to 6 weeks
Eggs in the Shell	4 to 5 weeks	Do Not Freeze
Eggs, Raw Whites	2 to 4 days	6 to 9 months
Eggs, Raw Yolks	2 to 4 days	3 to 6 months
Eggs, Hard Boiled	1 week	Do Not Freeze
Egg Dish, Cooked	3 to 4 days	Do Not Freeze

 

Storage Chart - Baked Goods To Refrigerate: Baked goods should be stored tightly wrapped to prevent them from drying out. Wrap tightly in plastic wrap, foil, or in self sealing plastic bags. To Freeze: Freeze baked goods while they are as fresh as possible. Wrap tightly, using moisture proof heavyweight plastic wrap, foil, or freezer bags.
Food Item	Refrigerator Storage	Freezer Storage
Bread	1 week	3 months
Cakes, with Cream Filled, Whipped Topping, or Cream Cheese Frosting	4 to 5 days	3 months
Pies, Custard	2 to 3 days	Do Not Freeze
Pies, Fruit	3 to 4 days	6 to 8 months
Cookie Dough	4 to 5 days	2 to 3 months
Cookies, Baked	1 week (Room Temperature)	3 months
Cookies, Containing Cream Cheese or Cream Frosting	3 to 5 days	3 months

 

Storage Chart - Pantry Items To Store on the Shelf: All items need to be stored in an airtight container. If the items have not been opened, they can be stored in their original contaners, otherwise a clear, clean container with a airtight cover should be used. A clear container will allow you to see what the container contains. Pantry items should be stored in a dry enviornment, away from direct sunlight. Storage times below are for whether the item is unopened or opened. If there is a difference between unopened and opend, it is indicated.
Food Item	Shelf Storage
Baking Powder	18 months - unopened 6 months - opened
Baking Soda	2 years - unopened 6 months - opened
Biscuit Mix	12 to 18 months
Bread	3 to 5 days
Bread Crumbs	6 months
Brownie Mix	1 year
Cake Mixes	1 year
Candy - Commerically Made	1 year
Canned Fruit and Vegetables	1 year
Cereal	6 to 12 months - unopened 2 to 3 months - opened
Chili Powder	2 years
Chocolate, Semi-sweet	1 to 2 years
Chocolate, Syrup	2 years Refrigerate after opening
Chocolate, Unsweetened	18 months
Cocoa	Indefinitely - unopened 1 year - opened
Coconut	1 year - unopened
Coffee, Ground	2 years - unopened 2 weeks - opened
Coffee, Instant	1 year - unopened 2 weeks - opened
Coffee Creamer, Powder	6 months
Cornmeal	1 year
Cornstarch	18 months
Crackers	6 months
Extracts	6 months
Fish, Canned	12 to 18 months
Flour	6 to 8 months
Formula (Infant)	12 to 18 months - unopened 2 weeks - opened
Gelatin / Pudding	12 to 18 months
Herbs & Spices	6 to 12 months
Honey	1 year
Jams, Jellies, Preserves	1 Year - unopened 6 months - opened (refrigerated)
Juice, Canned-Citrus	6 months
Juice, Canned-Noncitrus	1 year
Marshmallow Creme	4 months
Marshmallows	3 months
Mayonnaise, commercial	4 months - unopened, on shelf 2 months - opened, refrigerated
Meats & Poultry, Canned	12 to 18 months
Milk, Canned	1 year
Milk, Nonfat Dry	6 months
Molasses	1 year - unopened 6 months - opened
Nuts	8 months
Olives	1 year
Pancake Mixes	6 months
Paprika	8 months
Pasta / Noodles, Dried	2 years
Peanut Butter	6 to 9 months
Peppers, Canned or Pickled	1 year
Pickles	1 year
Popcorn, Unpopped	1 to 2 years
Potatoes, Instant	18 months
Rice, White	2 years
Salad Dressing	10 months - unopened 3 months - opened, refrigerated
Salt	Store Indefinitely
Sauces, Condiments, Relishes	1 year - unopened
Shortening	8 months - unopened 6 months - opened
Sodas	3 months - unopened
Stuffing Mix	6 months
Sugar, Brown	4 months
Sugar, Confectioners	18 months
Sugar, Granulated	2 years
Sugar, Substitutes	2 to 3 years
Syrups	1 year
Tea, Bags	18 months
Tea, Instant	3 years
Tea, Loose	2 years
Tomato Sauce or Paste	12 to 18 months
Vinegar - Do not store in a metal container. Store in its original container or in a glass container.	Store Indefinitely

Balsamic Vinegar

Made from white Trebbiano grapes, this aromatic vinegar ages to a dark brown with a full-bodied, slightly sweet flavor flavor with a hint of tartness.  

In a cool, dark place, vinegar keeps indefinitely. It can become murky or cloudy over time, however, and you may notice sediment in the bottom of the bottle. None of this makes it unusable, just unattractive. If it bothers you, pour the vinegar through a coffee filter to catch the sediment.

Try balsamics in marinades, vinaigrettes, tomato sauces, and soups. Balsamic vinegar's smooth jolt of flavor adds no fat to your cooking.

Balsamic vinegars range in price from a few dollars to a few hundred dollars per bottle. Some traditionally produced balsamic vinegars are aged for decades and become increasingly concentrated and syrupy over time. These are the equivalent of vintage port or a perfectly constructed, well-aged wine, and they are phenomenally expensive--sometimes more than $100 per bottle. The best are made on a small, artisanal scale in and around Modena in northern Italy. Reserve these for drizzling over berries and vegetables, as they stand on their own and don't need other ingredients to mask their intense flavor.

The commercially produced balsamics found in supermarkets are not as well rounded or deep but are perfectly fine for cooking.

Asparagus

Asparagus is a delicious vegetable with long, tender shoots that are generally categorized as white, purple and green varieties, all belonging to a plant in the lily family. The shoots of the green or white variety are usually harvested when the stalks reach a height of 8 inches and are 1/4 to 1/2 inch thick.  

Green asparagus is traditionally the most common variety, while purple or white asparagus is usually available on a limited basis in specialty markets.

White asparagus is grown underneath a mound of dirt that keeps the stalks from turning green. Once it emerges from the ground, the stalks are harvested. The white variety has less flavor then the green or purple. The purple variety is generally harvested when the stalks reach a height of approximately 3 inches. Once cooked, this asparagus provides a somewhat distinctive fruity flavor.

This vegetable has small leaves that look like scales tightly packed near the tips, which are especially popular because of their soft to crunchy texture and mild flavor.

Asparagus can be boiled, steamed, sautéed, pickled, or served cold. It makes an enjoyable appetizer, or a good complement to salads, vegetable dishes, and soups. Asparagus can also be pureed to be used for soups and soufflés.

When selecting asparagus, choose stalks that are firm and crisp with heads that are full and not discolored.

Asparagus is very perishable. Fresh asparagus will last about 3 to 4 days while blanched asparagus can last for 9 months in the freezer. Do not wash asparagus before storing. Wash it just before using. To store fresh asparagus, wrap the stalks in a damp cloth and place in a plastic bag that is not airtight. Airtight bags will trap moisture, causing the asparagus to become soggy. Fresh asparagus can also be stored by trimming an inch off the stem end, wrapping ends with a wet paper towel and then stand the spears upright in a glass or upright container filled with a couple of inches of water. Place a loose plastic bag over the spear tips and store in the refrigerator

Steaming: An asparagus steamer is a type of cookware designed for preparing asparagus. The asparagus steamer consists of a long and narrow wire basket, a steaming pot, and a lid. The wire basket holds a large quantity of asparagus upright. The upright position allows the hard, woody stems to cook in approximately 2 inches of boiling water while the tips of the asparagus gently steam. Water is placed in the bottom of the steaming pot and brought to a boil. The asparagus stalks are arranged in the wire basket (spears upward) and lowered into the boiling water. When the spears become just tender, the basket is removed and the water is drained away. The asparagus steamer also steams a variety of other foods such as potatoes, broccoli, corn, carrots, artichokes, and shellfish.

Boiling: Fill a large pot with water and add salt. Bring to a boil over high heat. Add asparagus. Steam asparagus until crisp tender, about 2-6 minutes. Remove the asparagus and place on paper towels; pat dry before serving.

Grilling: To keep asparagus from sticking to the grill, spray grill grates with a no-stick spray.

Blanche off the asparagus before grilling. Place spears in boiling salted water for 1 minute. Remove asparagus and submerge in ice water to halt cooking.

Place asparagus on the grill perpendicular to bars of the grate so the spears do not fall through. Leave a bit of space between asparagus stalks.

Grill until slightly crisp, about 5 minutes, turning once.

Oven Roasting: Preheat oven to 450. Spread spears on a large cookie sheet and avoid crowding. Drizzle with olive oil, rolling spears slightly to coat. Oven roast for about 10 - 15 minutes, occasionally shaking tray to ensure even browning.

Olive Oil

Olive Oil is high in monounsaturated fatty acids, which help lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol. It also contains antioxidants that have anti-aging and other disease-fighting properties and polyphenols that aid in lowering blood pressure. New varieties with added omega-3s help maintain a healthy heart. 

Extra-Virgin Olive Oil - Produced from the first cold pressing of olives that have been picked the same day. Best used for salads and as a condiment. This is the most expensive category and has the most pronounced flavor. Dark green in color.

Pure or Regular Olive Oil - Made with subsequent pressings of olives with some additional filtering and refining. Can be blended with extra-virgin olive oil to boost flavor which may be decreased during processing. Less expensive; good choice for cooking. Golden yellow with green hues.

Light Olive Oil - Does not mean light in calories (which is the same for all oils) but light in color, fragrance and flavor; it has been finely filtered. Suited for high-temp frying due to its smoke point. Very pale yellow color. (Note: For best cooking results, go with the Pure or Extra-Virgin varieties.

Chilies

A Poblano Chili is a shiny-skinned pepper, blackish-green in color, that is slightly sweet and a bit spicy. The flavor is a cross between a bell pepper and a jalapeno. When dried, these peppers are called Ancho peppers. Poblano peppers are easy to grow in a sunny location in your yard and can even be grown in a large pot.  Try Poblano and Garlic Pesto, Poblano Vinaigrette, or Stuffed Poblanos with Cilantro-Lime Sauce.

Berries

Fresh berries are some of the most powerful (and delicious) disease-fighting foods available. The are naturally low in calories, but the best news about berries is their abundant anti-cancer and anti-aging benefits! Their antioxidants help the body fight against a variety of diseases, including lung, skin and cervical cancer; heart disease; high blood pressure; and Alzheimer's disease.

Strawberries - A daily serving of (8 medium) strawberries provides:
45 Calories with 12g Carbohydrate, 1g Protein, and
0g Fat
160% of your day's supply of Vitamin C (more than one orange!)
16% of your day's supply of Fiber
20% of your day's supply of Folic Acid

Raspberries - A daily serving (1 cup) of raspberries provides:
60 Calories with 15g Carbohydrate, 1g Protein, and 1g Fat
50% of your day's supply of Vitamin C
32% of your day's supply of Fiber
6% of your day's supply of Folic Acid

Blueberries - A daily serving (1 cup) of blueberries provides:
80 Calories with 21g Carbohydrate, 1g Protein, and 0g Fat
25% of your day's supply of Vitamin C
14% of your day's supply of Fiber
2% of your day's supply of Folic Acid

Blackberries - A daily serving (1 cup) of blackberries provides:
60 Calories with 2g Protein and only 1g Fat
50% of your day's supply of Vitamin C
32% of your day's supply of Fiber
9% of your day's supply of Folic Acid
6% of your day's supply of Iron
4% of your day's supply of Calcium

Know Your Chocolate!

Milk Chocolate - Made from milk solids, cocoa butter and sugar, milk chocolate is most often eaten as a candy bar. The first milk chocolate bar was invented by Swiss candy-maker Daniel Peter in 1876 when he devised the process of adding condensed milk to chocolate.

Unsweetened - Made from a blend of fine cocoa beans that are roasted, crushed and ground between large heated rollers, unsweetened is the purest form of chocolate. It is satin smooth, rich in cocoa butter and best for baking.

Semi - Sweet - This is made using the same method as unsweetened chocolate, but with just a pinch of sugar, cocoa butter and vanilla to give it a rish, sweet taste. Semi-sweet is perfect for garnished and fondues. 

White - White chocolate is made with cocoa butter, milk and sugar but doesn't contain cocoa solids. As a result, it is creamy white in color and mild and sweet in flavor. This is often used as a coating or decorative garnish.

Melting Chocolate for Decorations

Using this special technique is necessary for dipping, decorating and marking bark. This will give your final creation a crisp, shiny chocolate coating.

* Chop chocolate squares into small pieces. Place them in a heatproof bowl and set over a pan of simmering, but not boiling, water. Be careful not to get water into the melting chocolate or it will become very grainy in texture.

* Melt chocolate, stirring constantly, until about two-thirds is melted. Remove from the heat and continue to stir until very smooth.

* Keep melted chocolate lukewarm while dipping or drizzling by placing the bowl over a pan or warm water.

For Recipes

* Place unwrapped chocolate squares in a microwave safe bowl. For one square of chocolate, microwave on HIGH for 1 - 2 minutes or until almost melted. For each additional square of chocolate, add 10 seconds. Stir after each minute.

* Continue to stir until chocolate has completely melted. To prevent chocolate from clumping, make sure your utensils and container are completely dry. If your chocolate develops a clumpy texture, add a teaspoon of solid shortening (not butter or margarine) for each square of melted chocolate.

Melting Chocolate for Decorations

Using this special technique is necessary for dipping, decorating and marking bark. This will give your final creation a crisp, shiny chocolate coating.

* Chop chocolate squares into small pieces. Place them in a heatproof bowl and set over a pan of simmering, but not boiling, water. Be careful not to get water into the melting chocolate or it will become very grainy in texture.

* Melt chocolate, stirring constantly, until about two-thirds is melted. Remove from the heat and continue to stir until very smooth.

* Keep melted chocolate lukewarm while dipping or drizzling by placing the bowl over a pan or warm water.

For Recipes

* Place unwrapped chocolate squares in a microwave safe bowl. For one square of chocolate, microwave on HIGH for 1 - 2 minutes or until almost melted. For each additional square of chocolate, add 10 seconds. Stir after each minute.

* Continue to stir until chocolate has completely melted. To prevent chocolate from clumping, make sure your utensils and container are completely dry. If your chocolate develops a clumpy texture, add a teaspoon of solid shortening (not butter or margarine) for each square of melted chocolate.

Sun-Dried Tomatoes

Sun-Dried Tomatoes are ripe tomatoes which are placed in the sun to remove most of the water content. Twenty pounds of fresh, ripe tomatoes will dry down to just one pound of sun-dried tomatoes. Sun dried tomatoes have the same nutritional value as the fresh tomatoes they are made from: they are high in Lycopene, antioxidants, vitamin C and low in sodium, fat, and calories.
Sun dried tomatoes were born in Italy as a way to store fresh tomatoes for the winter. Fresh tomatoes would be dried in the hot sun on the tile roofs as a way to preserve them for the cold months. Today they are still dried in the sun, but in much larger quantities and under strict quality controls.

To fully enjoy the great flavor of Sun-Dried Tomatoes, try these great recipes.

Sauce - In a food processor, puree sun-dried tomatoes, grated Parmesan cheese, a clove of garlic and enough chicken broth to make a smooth mixture. Serve over cooked chicken.

Pasta - Add chopped broccoli rabe to pasta water in the last few minutes of cooking; drain and toss with sliced sun-dried tomatoes. Top with freshly grated Parmesan.

Vegetable Saute - Cook sliced zucchini and yellow squash in olive oil until tender-crisp; add chopped sun-dried tomatoes, salt & pepper, and serve.

Wasabi

Nicknamed “Japanese horseradish,” wasabi (WAH-sah-bee) is grated from a rare Asian plant. Authentic wasabi is expensive and hard to find in the United States. The common substitute is a blend of horseradish and mustard, tinted green with food coloring to look like wasabi. 

Authentic wasabi has a thick toothpaste-like texture and a pungent, intense spiciness, with a heat intensity like that of chile peppers. Wasabi’s hotness can be neutralized by drinking water.

To Use - Serve with sushi, mix into mashed potatoes, or use in a sauce or marinade for strong-flavored fish. Look for tubes of wasabi paste or powder (to reconstitute with water) in the Asian food section of large supermarkets or in Asian markets.

Pumpkin

Pumpkin is one of my favorite ingredients because it is so versatile. Please don't wait until fall to cook this delicious food.  Find new ways to use it in recipes throughout the entire year, and not just for Pumpkin Pie. 

Plain old canned pumpkin is absolutely loaded with fiber and 1 cup has a mere 49 calories. Dozens of studies confirm that high fiber intake is associated with a host of health benefits. Pumpkin is also the easiest food in the world to prepare. You can sweeten it with Sugar or Splenda, sprinkle it with blood-sugar-lowering cinnamon and nutmeg for good measure, throw in some healthy almonds and make it one of the best tasting weight-loss treats around. It's filling and delicious.

The bright orange color of pumpkin is a dead giveaway that pumpkin is loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease as well as some degenerative aspects of aging. Try these delicious Pumpkin recipes: Pumpkin Oatmeal Muffins, Pumpkin & Black Bean Soup, and Pumpkin Spice Cake.

Tips for Cooking Fish & Seafood

Fish can be cooked using a variety of methods including baking, broiling, frying, grilling and steaming. A general rule for cooking fish is to measure it at its thickest point, then cook 8 to 10 minutes per inch (4 to 5 minutes per half inch). Using a fork to check for doneness, the fish should be opaque, its juices milky white. Undercooked fish is transluscent, its juices clear and watery; overcooked fish is dry and falls apart easily.

SwordfishTunaRed SnapperSalmon

Tips for Cooking Fish

Firm fish, such as tuna, salmon, or shark can be cooked directly on the grill if handled carefully.

Skewer small shellfish such as shrimp or scallops on metal or water-soaked wooden skewers or cook them in a grill basket.

Grill fillets over medium to medium-low heat. Fish can cook quickly and it is easier to slow down cook time and monitor so you do not overcook.

Turn fish only once. (Flipping back and forth will break fish apart.)

Buying Fish at the Supermarket

There are many varieties of fish that can be found in your local supermarkets, but do you know anything about that fish? How do you cook it? What is the texture? If you grill it will the fish fall apart? Here is a basic guideline for many of today's supermarket favorites.

Lean Sea Fish

Cod/Scrod - Smooth texture, tender white flesh

Haddock - From the North Atlantic, white, lean flesh, slightly dry

Halibut - From North Atlantic and Pacific Coasts, white, firm texture; good for poaching or steaming

Mahi Mahi - Strong meaty flavor

Ocean Perch - From Atlantic and Pacific coasts, pink flesh with mild flavor; great for chowders

Pollock - From Nrth Atlantic /Pacific coasts, Firm, white or grey flesh, mild flavor

Red Snapper - Firm, white flesh with red skin

Sea Bass - Firm flesh, may be baked, grilled or broiled

Turbot - Firm white steaks, white flesh and mild flavor; great for grilling

Whiting - From Mid-Atlantic coast, soft flesh, great for chowders

Oil-Rich Sea Fish

Salmon - Pale to pink or red flesh, very distinct flavor not easily substituted for, good poached, broiled, baked, grilled or pan-fried

Swordfish - From Atlantic & Pacfic coasts, firm flesh, strong flavor; good for grilling, baking, broiling

Tuna - Albacore has the most delicate flavor; also yellowfin and bluefin; firm pink to deep red flesh, steak-like texture; freezes well

Freshwater Fish

Catfish - Farmed in the Mississippi Valley; firm, sweet and white flesh

Perch - From Eastern U.S., firm, delicate texture; versatile in cooking

Trout - Farm-raised in Western U.S., firm, delicate, pink-orange flesh; may be grilled, baked or broiled

Whitefish - From Northern Lakes, Mild, smooth and firm texture; good grilled, baked or smoked

Shellfish

Clams - From Atlantic and Pacific coasts, smaller clams are more tender, the larger are tougher; rich in protein and minerals

Mussels - lean, sweet, tender texture; best steamed or added to chowders

Scallops - Sea Scallops are mild in flavor; Bay Scallops from Long Island and Massachusetts are mild on flavor; Calico from the Gulf Waters are small and cook quickly

Shrimp - Most shrimp is imported from Asia or South America and is almost always sold frozen or previously frozen. Shrimp degrade very quickly. Only about 2 percent of shrimp sold is truely "fresh" and is usually sold within 50 miles of where it is caught.