Vegetarian Meal Ideas

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Introduction:

Preparing and storing foods properly can prevent food borne illnesses. Often the question arises; how long can a food be stored and how can you tell if it's gone bad. This article will look at some of the common causes of food borne illnesses and provide some general guidelines for how to store perishable foods and how long it is safe to keep various foods.

Food Borne Illnesses Are Common:

According to the Center for Disease Control, CDC, 76 million Americans fall sick each year due to food borne illnesses. This results in over 325,000 hospitalizations and 5,000 deaths! Illness arises from ingesting food or water that contains an infectious agent, poisonous substance or protein that causes an immune reaction. Infectious agents can include bacteria, viruses, parasites, fungi (yeasts and molds) and prions. The most common cause (90%) is from bacteria and very rarely by mold. That's because you cannot see, smell or taste the bacteria that cause illness whereas molds are readily visible. Small amounts of mold found on hard cheeses or large pieces of fruit can be safely cut off and the remainder washed and used. However, when mold is found in a liquid (sauces, cottage cheese, yogurt), a container of berries or a loaf bread then the whole container/package should be discarded. The mold spores will be throughout the package.

Bacteria Is The Main Concern:

96% of bacteria are harmless and some like probiotics are actually beneficial. Only 4% of the bacteria are pathogenic or toxic. The main culprits are Campylobacter jejuni, Salmonella, E. Coli, Clostridium botulinum, Staphylococcus, Shigella and Listeria. Illness can be of two types; 1) infection; the bacteria themselves are harmful or 2) intoxication; the bacteria produce a harmful toxin. In the first case, cooking food to a proper temperature can kill off the bacteria. However, in the second case, even if the bacteria are killed off, the toxin remains. That's why it is important to prevent the introduction or growth of bacteria in the first place by proper washing, storage and cooking.

Reduce Exposure to Harmful Bacteria:

Nearly half of all food borne illnesses could be prevented by simply washing your hands for 20 seconds before handling food! Secondly, fresh produce should always be washed well before preparing or eating. This is not only to remove bacteria but also any pesticides that may have been used. Another common source of contamination is meat/fish. A cutting board used to cut raw meat and then used to cut fruits or vegetables that will be served raw can cause cross-contamination. It is recommended to have separate cutting boards for meat vs. vegetables or at a minimum to wash the cutting board well after cutting meat. Keep the kitchen area clean, wipe counters frequently and change sponges and hand towels regularly.

Bacteria grow between 40-135 degrees (4-57 C) and most grow the fastest between 80-100 degrees. This is considered the "danger zone" and cooked/prepared foods should not be left out at these temperatures for more than 2 hours. Put leftovers in the refrigerator as soon as the meal is over. If a dish is extremely hot, you can let it cool for 15 minutes or so. To retard bacteria growth, refrigerators should be set to between 34-40 degrees and stand alone freezers to 0 degrees. Cooked foods should be heated to above 160 degrees. Foods on a hot buffet should be kept above 140 degrees. If you need to thaw a frozen food before preparing, it is better to thaw in the refrigerator where it stays below 40 degrees rather than leaving it out at room temperature. Exposure to air also promotes bacteria growth. Store foods in airtight containers or when using Ziploc bags, remove as much air as possible. A general guideline promoted by dietitians is the 2/2/4 rule. 2 hours, 2 inches, 4 days. Which means;

• Don't leave perishable food out at room temperature for more than 2 hours.
• When storing prepared food in the refrigerator, store in a container so that it is not more than 2" deep. This will promote quicker cooling.
• Leftovers can be kept in the refrigerator usually between 3-4 days.

Expiration Dates:

There is no federal government standard for the setting of expiration dates on labels. So the terminology is all over the place; Use by date, Sell by date, Best by date, Packed date, Freeze by date, etc. and often there is just the date with no label. The setting of these dates is largely left to the judgment of the manufacturers. Some are for the retailer (sell by, packed on) and some are for the consumer (best by, use by). The objective is to insure freshness not necessarily safety. A food will be safe for a reasonable amount of time after its "Sell by" date. "Best by" or "Use by" are only suggestions by the manufacturer for when the food is at its peak quality, not when it is unsafe to eat. It may still be safe after that date, but it may not be at its best flavor. It is estimated that the average household discards $275-$455 per year of good food because of confusion over dates. As a general rule, pay attention to dates on dairy, however, dates on dry packaged foods, cans, jars, box soups/juices may be flexible. Use your best judgment. Below are some typical storage times.

Summary:

• Wash hands before preparing or eating food.
• Wash fresh produce before preparing or eating.
• Keep in mind the 2 hours/2 inches/4 days rule
  - Don't leave prepared food out at room temperature for more than 2 hours
  - Store prepared food in containers so it is not more than 2" deep
  - Keep cooked foods for up to 3-4 days
• Store leftovers in airtight containers or when using Ziploc bags, remove as much air as possible.
• Thaw frozen foods in the refrigerator.
• Keep the refrigerator at 34-40 degrees.
• Pay attention to expiration dates on dairy products.
• Discard any liquids, sauces, berry containers or bread with visible mold.
• Do not store food in opened cans; transfer to a sealable container.
• Refrigerate opened jars/containers as recommended; jams, sauces, condiments, juices, maple syrup, etc. It is not necessary to refrigerate peanut butter or honey.
• Unused portions of soups, juices, soy/nut milks can be safely stored in their original aseptic box containers for 7-10 days after opening provided they have a snap close spout.
• Drink only pasteurized milk.
• The USDA recommends that you cook eggs until the yolk and whites are firm.
• Rotate foods in your fridge and cupboards, placing the oldest foods in front.

References:

1. Thompson, Janice L., Melinda M. Manore and Linda A. Vaughn. "Food Safety and Technology: Impact on Consumers" The Science of Nutrition San Francisco, CA : Pearson Benjamin Cummings 2008
2. Duyff, Roberta L. "The Safe Kitchen" American Dietetic Association Complete Food and Nutrition Guide Hoboken, NJ : Wiley 2006
3. Anding, Roberta H. "Food Safety - It's In Your Hands" Nutrition Made Clear Chantilly, VA: The Great Courses 2009
4. "Do Food Expiration Dates Really Matter?" WebMD.com
5. "The Dating Game: How Confusing Labels Land Billions of Pounds of Food in the Trash" Natural Resources Defense Council NRDC.com    pdf version