Preserve the heart healthy bounty of summer
Enjoy the great taste of summer all winter long! Try these delicious ways to preserve some of the season's heart healthy harvest.
Berries
- Freeze them! The easiest way to preserve summer berries is to freeze them. Wash and drain the fresh berries. Then, freeze in a single layer on a cookie sheet or shallow pan for one to two hours. Once they're frozen, you can keep them in a freezer bag for up to one year. Use them in muffins or baked goods, grab a few frozen berries for a breakfast smoothie, or, use them to make summery Raspberry Tarragon Vinaigrette to dress your winter salads.
- Make jam. Mix and match your favourite fresh berries to create a delicious jam. Jam is fat-free and sodium-free, and in moderation can be part of a heart healthy, balanced diet. Look online, in cookbooks and in magazines for recipes that use less or no sugar. A jar of your delicious homemade jam along with this high fibre Whole Wheat Cranberry Apple Loaf makes a beautiful hostess gift during the holidays.
Tomatoes
- Cook it up. Dig out your favourite tomato sauce recipe and get cooking in the kitchen. While you're at it, consider making salsa too. The sauce and salsa can be frozen or canned for up to about one year.
- Freeze them. Tomatoes can be blanched, chilled and then stored in the freezer for about one year. Frozen tomatoes are perfect for adding to soups and casseroles, and can be used in dishes such as Chicken Simmered with Tomato and Fennel.
Other Veggies
- Make soup. Take your favourite vegetables and make a batch of vegetable soup. Beet Cabbage Borscht is a great recipe to use up fresh beets, which are in peak season now. Keep the soups in the freezer for the perfect meal on a cold winter's day – you'll be happy you did!
- Bake them. Grate fresh zucchini or carrots to make low fat loaves or muffins. Freeze and simply warm them up in the microwave or toaster oven for a tasty breakfast or a snack.
Herbs
- Dry them. Herbs are a heart healthy and flavourful alternative to salt. Use a food dehydrator or oven to dry fresh herbs such as basil, oregano, thyme, and tarragon. Keep the dried herbs in an airtight bag or container and store in a cool, dark place for about a year.
- Presto pesto. Take a few bunches of fresh basil and use them in any homemade pesto recipe. Freeze the pesto in ice cube trays. For an easy side dish on a busy fall night, cook some whole wheat pasta and toss in a few pesto ice cubes. Serve alongside Glazed Chicken Breast, and presto – dinner is ready!
Have a tasty and heart healthy winter!