Home Insteading With Cooperative Extension (Week 8)
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4-H At Home — Bread in a Bag
Camaryn Byrum, Chowan County 4-H Agent
- 2 cups all-purpose flour
- 1 package quick-rising yeast
- 3 tablespoons sugar
- 1 tablespoon nonfat dry milk
- 1 teaspoon salt
- 1 cup hot water
- 3 tablespoons vegetable oil
- 1 cup whole wheat flourDirections:
- Combine 1 cup all-purpose flour, undissolved yeast, sugar, dry milk and salt in a 1-gallon heavy-duty freezer bag with a zipper lock.
- Squeeze upper part of the bag to force air out. Seal bag. Shake and work bag with fingers to blend ingredients.
- Add hot water and oil to dry ingredients. Reseal bag. Mix by working bag with fingers.
- Add whole wheat flour; reseal bag and mix thoroughly.
- Gradually add enough remaining all-purpose flour to make stiff dough that pulls away from bag.
- Remove dough from bag. On floured surface, knead dough 2 to 4 minutes until smooth and elastic. Cover dough; let rest 10 minutes.
- Using a rolling pin, roll dough to a 12 x 7 inch rectangle. Roll up from narrow end. Pinch edges and ends to seal.
- Place in oiled 8 ½ x 4 x 2 ¼ inch loaf pan; cover with plastic wrap and a kitchen towel. Place in a shallow pan on counter; half fill with boiling water. Place baking sheet over shallow pan.
- Let dough rise for 20 minutes or until double in size.
- Bake in preheated oven at 375 degrees F for 25 minutes or until done.
- Remove from pan and cool on wire rack.
- Slice and serve.
Family and Consumer Sciences At Home — Summer Storage of Dried Beans
Mary Morris, County Extension Director and FCS Agent
There is some information going around on social media about storing dried beans and pasta in canning jars and then putting them in a 250-degree oven for 1 hour to preserve for years.
Debbie Stroud, NC State Extension Area Specialized Agent says long term storage should be done in a cool (which will control for hatching eggs) dry (to prevent moisture invasion) environment.
The food should also be stored in pest-proof containers such as cans, or glass jars, mylar bags are considered the best but they would need to be stored in buckets to protect from larger pests such as rodents.
Pantry pests (bugs) can chew through food storage bags. If eggs do hatch the pests cannot escape (if proper packaging is chosen), spread, and damage other food items. Oven canning is dangerous as canning jars and canning lids were not designed for dry processing applications.
Dried Beans can be enjoyed all times of the year, but during the summer months those pesky pantry moths can invade. So, make sure to store beans properly.
All dried beans, except lentils and split peas, require soaking in water for rehydration. Typically, 3 cups of water are needed for every 1 cup of dried beans. Allow beans to soak overnight and then rinse them in clean water.
To cook beans, cover rehydrated beans with water in a stock pot. Simmer for 2-4 hours until beans are tender. Once tender they can be spiced and used in cooking recipes. As dried beans age, the seeds become harder. This results in longer rehydration and cooking times. At some point, the beans will no longer rehydrate and in that case must be ground as bean flour. Adding 1 teaspoon of baking soda will also help soften beans during soaking time (Decker, 2011).
Here is a recipe to try that includes beans.
“Med Instead of Meds” Lunch Salad
This is called lunch salad because, yes, you guessed it, it makes a great lunch. Instead of taking tuna, egg, or chicken salad for lunch, which contain mostly meat, you can make this quick lunch salad that incorporates so many more vegetables and grains, and is as satisfying as it is good for you. There are multiple variations but the basic premise is a whole grain – bean – vegetable – and a protein (chicken, tuna, or more beans). Other ways to vary this dish would be to add fruit in place of some of the vegetables.
Serving Size: 11⁄4 cups
Prep Time: 25 minutes-1 hours (based on choices)
Cook Time: (depends on grain selected)
Total Time: 25 minutes-1 hour 30 minutes (based on choices)
- Choose 2 CUPS Whole Grain:
Brown rice, Quinoa, Bulgur
- Choose 1 CUP Beans:
Garbanzo beans, Pinto beans, Black eyed peas, White beans
- Choose THREE Cups of Chopped Vegetables (choose a combination or just one):
Carrots, Cucumbers, Summer squash, Green peppers, Celery,
Onion, Napa cabbage, Broccoli, Cauliflower
- Choose a Protein:
6 ounces of grilled chicken,
1 (5 ounce) can of tuna,
1 cup of beans (additional),
3 ounces of nuts (about 1⁄2 cup of almonds or 2⁄3 cup of peanuts),
6 tablespoons olive oil &
6 tablespoons balsamic vinegar
- Mix your selections with olive oil and balsamic vinegar (or vinegar of your choice).
- Place in 6 individual containers. You are ready for a week (almost) of lunches.
Nutrition Information per Serving
(Based on quinoa, garbanzo beans, carrots, celery, broccoli, & chicken) Serving Size: 11⁄4 cups
Vegetables: 3⁄4 cup Fruits: 0 cups
Calories: 225 calories Carbohydrates: 19 grams Fiber: 4 grams Protein: 4 grams Fat: 15 grams Sodium: 76 mg
Resources: Debbie Stroud, NC Extension, Area Specialized Agent, Consumer & Retail Food Safety, pg. 29 and 41 – 42
Horticulture At Home — Spice Up Your Garden With Herbs
Katy Shook, Area Horticulture Agent
If you feel like your green thumb isn’t quite ready for a vegetable garden this summer, consider growing herbs instead. Anytime is a great time to plant herbs. There are easy to grow, annual herbs like basil, parsley and dill, and perennial herbs like fennel, oregano, rosemary, and thyme that can add interest to the landscape as well as your kitchen! Because herbs grow well in containers and in the ground, and most herbs are easy to start from seed, you can grow herbs easily at home. Follow these tips:
- Make sure the soil is well drained. Whether in a container, or in the ground, herbs do not like wet feet.
- Provide at least 6 hours of sun each day. Coriander, dill, chamomile and mint can tolerate light to part shade.
- Inspect regularly for pests. Herbs have few pests associated with them other than hungry butterfly caterpillars. Aphids and mites can sometimes cause problems, but can usually be controlled with a strong blast of water from the hose. Caterpillars can be relocated to a sacrificial plant.
- Herbs can be harvested year round. Pinching off flower buds will encourage the flavor in leaves, but the flowers can be allowed to develop for ornamental interest.
- Avoid heavy fertilizer. Other than a splash of water during a dry spell, herbs don’t need much to thrive.
For more information about growing herbs in the home garden, contact Katy Shook at (252) 482-6585 or email@example.com.