Part 3: Make a Plan

•  Freezing: Keep freezer temperature at or below 0°F. Keep frozen foods in airtight containers.

•  Refrigerator: Keep refrigerator temperature at or below 40°F. Store foods made from animal products in a drawer or in the back of the refrigerator, where it is cooler.

•  Thawing: Thaw food on the bottom shelf of the refrigerator. Or, submerge the sealed container in cold water. Or, use the defrost settings on your microwave. Never thaw food on the counter.

Heat to Safe Temperatures

Use a food thermometer to make sure foods are safe to eat.

•  145ºF: Fish, roasts, steaks, chops (beef, pork, veal, and lamb)

•  160ºF: Egg dishes and ground meats (beef, veal, and lamb)

•  165ºF: Stuffing, all poultry, casseroles, reheated leftovers

Simple Cooking Methods

When you cook vegetables, do so quickly and in little water. Some vitamins, like vitamin C, are lost when soaked in water or overcooked.

Microwave: Place chopped vegetables in a microwave-safe dish with a lid. Or, use plastic wrap with a few holes poked for venting. Add 2 Tbsp. of water, or enough to cover the bottom of the dish. Microwave on high for 5 minutes. Check firmness. Add time to reach desired softness.

Stove Top: Add 1 to 2 inches of water to a pot. Add vegetables. Simmer until tender, checking vegetables often after the first 5 minutes. Greens will cook faster, so check these after 2 minutes.

Oven: Preheat oven to 450ºF. Coat a baking sheet with non-stick cooking spray or use a sheet of parchment paper. Toss vegetables with 1 Tbsp. of canola oil. Spread vegetables evenly and bake for at least 15 minutes. Check for desired softness. Add cooking time, if needed. Experiment with spices to flavor vegetables to your liking.