Tips for Picking Fresh Fruits and Vegetables

By BMC Dietitian, Sarah Motl, MS, RD

Sarah Motl, MS, RD, BMC Dietitian

As summer stretches on, farmers' markets are in full swing. There are 5 farmers' markets in Burnett County with fresh, local produce just waiting to be added to your dinner table. 

Visiting a farmers' market is a great way to learn more about the produce and get tips for preparing new-to-you fruits and vegetables. Talking with the farmers who are selling you the produce is the best way to know how fresh the item is, but here are some more tips for selecting fruits and vegetables that are currently in season:

Watermelon: When buying a whole watermelon, it should be symmetrical with a smooth surface and well-rounded ends. Store ripe watermelon in the fridge, but remove it an hour before serving for the sweetest taste.

Bell Peppers: Look for smooth, heavy peppers and don’t be afraid to shake it. If you hear seeds rattling, the pepper is over-ripe. Red peppers are riper and sweeter versions of green.

Tomatoes: Select tomatoes that have all over rich, red color, and smooth, blemish-free skin. Tomatoes should be heavy for their size and give slightly when pressed.

Carrots: Look for firm carrots with a rich orange color. Avoid those with soft/flabby roots.

Corn: Look for corn with green, moist-looking husks; avoid brownish husks. Kernels should be plump, and if you apply slight pressure to a kernel, juice should squirt out.

Cucumbers: Select hard, firm cucumbers; avoid those that appear yellowish. Cucumber skin has a natural sheen to it.

When visiting the farmers' market, plan to get there early for the best selection and to avoid the crowds. Knowing what produce is in season can help you plan your trip and meals, but don’t be afraid to try new items. Eating five servings of fruits and vegetables a day is an important part of a healthy, balanced diet and visiting one of Burnett County's farmers' markets is an easy way to get those fruits and vegetables.

Food Safety Tips for a Healthy 4th of July

By BMC Dietitian, Sarah Motl, MS, RD

Sarah Motl, MS, RD, BMC Dietitian

For many, picnics and barbecues are a huge part of celebrating the 4th of July. Consider these tips for keeping food safe at your holiday celebrations:

Transporting Food:

• Keep cold food cold: place cold food in a cooler with ice or frozen ice packs. Keep food below 40 degrees F. 
• Keep coolers closed: once at the picnic site, limit how often the cooler is opened to help keep food colder, longer.
• Don’t cross-contaminate: be sure to keep raw meat, poultry, and seafood securely wrapped and separate from cooked/prepared foods such as salads, fruits, and vegetables.

Grilling:

• Marinate safely: marinate foods in the fridge, NEVER on the kitchen counter or outside. Don’t reuse marinade.
• Cook food thoroughly: Always make sure your food is cooked through and check temperatures with a food thermometer. Steaks need to be 145 degrees F, poultry needs to be 165 degrees F, and hamburgers need to reach 160 degrees F. 
• Don’t reuse platters/utensils: don’t use the same platter that had the raw meat on it to serve your grilled meats. 

Serving Food:

• Keep cold foods cold: Cold foods should be kept in the cooler until it is time to serve. Cold food should not sit out for more than 2 hours, or 1 hour if the temperature is above 90 degrees. 
• Keep hot foods hot: Hot foods should be kept above 140 degrees F. Place hot foods in an insulated container until serving. These foods also should not sit out for more than 2 hours, or 1 hour if the temperature is above 90 degrees. 
• If any food sits out for more than 2 hours, throw it away.

From all your friends at Burnett Medical Center, we wish you a happy and safe 4th of July!

Information in this article is not meant to replace the advice of your personal healthcare provider.

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