Can Avocados Be Frozen? Your Burning Questions Answered By an RD

Ever found yourself with an excess of avocados and wondering how to save them for a rainy day? Personally, this event is rare and far between (any excuse to make guacamole, right?!) But if you do find yourself in this predicament, frozen avocados can be a great addition to smoothies or any other blended avocado treat (like an antioxidant-packed chocolate-avocado pudding!) Before you grab those avocados in the fridge and throw them in the freezer, let’s dig a little bit deeper into an avocado’s nutrient-preservation, changes in texture and best methods for storing them. How to Preserve an Avocado’s Nutrients Lots of fruits and veggies come canned or frozen, so you can enjoy them year-round. That’s not the case with avocados, which typically can only be bought in their whole, fresh state. As with all fresh produce, nutrient concentrations will decline with time. When it comes to avocados, they’re excellent sources of potassium, folate, vitamin B6 and healthy fats. Freezing will not drastically change these healthful benefits, but as time goes by you can expect some nutrient losses, especially in an avocado’s water-soluble vitamins. Will Freezing Avocados Change Their Texture? Don’t expect frozen avocados to hold up for an avocado toast or salad topper as their consistency and texture will definitely shift. Fruits like avocado (yes, it’s a fruit!) have a high water content, and as this water freezes and expands, the creamy texture you’re expecting will certainly change. How to Freeze Avocados Despite the cons, you may still want to freeze some avocados. (Hey, they’re pricey and maybe you got a good deal on a box of them. We don’t judge.) Whatever you’re reason, follow this foolproof, step-by-step guide for how to freeze avocado: 1. Assess ripeness. The ripening process will completely stall when you toss avocados in the freezer, so make sure your avocado is perfectly ripe. 2. Prep your avocado. Slice your avocado, remove the pit and scoop out the flesh before placing it in a freezer bag or container. I like to slice mine into strips for easier blending. 3. Toss with lemon. Add 1 – 2 teaspoons of lemon juice to prevent any browning. 4. Remove as much air as possible. If using a ziplock bag, try to remove as much air as possible for better preservation. Now, what to do with your frozen avocados?! Try this delicious and easy Choco-Avocado Pudding recipe that is loaded with antioxidants from avocado (vitamin E, lycopene) and cocoa powder (flavonoids) or this Avocado Banana Smoothie for a nutrient-dense breakfast: Choco-Avocado Pudding Ingredients: 1 medium avocado 2 tablespoons unsweetened cocoa powder 6 tablespoons unsweetened almond milk 1 tablespoon honey 1 teaspoon sliced almonds Directions: Blend all ingredients until smooth and enjoy! (Image: Shutterstock)

How to Organize (and Stock) Your Pantry Like a Nutritionist

Your sneak peek inside Keri’s kitchen cabinets.

Food Safety: What To (Not) Eat During a Power Outage

Food safety is one of those things you may not think about until you have to, like when a storm is brewing or the power goes out. You know the drill – a mad rush to the grocery store, grabbing the last loaf of bread and case of bottled water on the shelves, then gathering all your flashlights for the moment the lights go off. And once they do, you try and figure out how long until they come back on, and what you’re gonna eat in the meantime. Here’s how to plan ahead for your next power outage, and everything you need to know about food safety when you can’t use your fridge. Food Safety When You Lose Power Store wisely: If you can’t use your fridge and the temperature outside is 40°F or below, use your windowsill, balcony, fire escape or patio as a refrigerator. Store your food out of the sunshine and keep it in a bin if possible. If you have a cooler, you can use it as an icebox. Use ice or frozen vegetables to keep things cold and store your perishable items as tightly packed together as possible. If you can plan ahead, freezing water bottles is a great way to keep your food cold and as the ice melts you have drinking water. Shelf life 101: If you’re wondering what the best produce is to buy before a storm, look at how your supermarket is selling fruits and veggies. You’ll notice that tomatoes, oranges, apples, lemons, onions and melons are sold at room temperature. They don’t need the extra chill so they’ll last. Buy single servings of the vegetables you want that need refrigeration and eat them right away. A pre-made salad or steamed veggies from a Chinese restaurant can supplement the foods you are eating at home. Even when homes are without power, lots of restaurants and supermarkets run on generators. You may find a market with ready to eat salads or a hot bar that’s unaffected. Foods that need refrigeration should be eaten within about 4 hours – after that they may not be safe and in the name of food safety they should be tossed. If you open a can and don’t finish what’s inside, remember to store the leftovers in an airtight container. Oxygen and aluminum cause reactions that can ruin your food. If you don’t have safe drinking water, use bottled water to wash your produce, or wipe it clean with a damp cloth. If you have something that’s begun to grow mold, such as cheese, bread or deli meat, don’t cut off the mold and eat the rest – toss it! Some of the mold or bacteria is not visible to the eye and it’s not worth the risk of getting sick. What to buy: You should always have a well stocked pantry, especially in the winter, so take some time to prepare yourself. If you can prepare yourself without the pressure and mad rush of a storm on its way, do your research and buy canned foods that are BPA free and choose sustainable canned seafood, such as wild canned salmon.  On the go snacks are also a must, and there are so many healthy options out there that don’t require a fridge. Especially if the power is going to be out for a long period of time, plan on stocking up on these items: Shelf stable almond or rice milk Protein powder: Life’s Abundance Muesli Canned tuna fish, sardines, and salmon Dried meats, such as jerky – look for grass fed and organic with as little sodium and sugar as possible (some faves include Epic and Vital Choice)  Canned beans Low sodium vegetable, minestrone and tomato soup Peanut butter, sesame or almond butter Nuts Olives Bars such as Raw Crunch Bars and Kind Bar Crackers such as Wasa, Ryvita, Finn Crisp, Marys Gone Crackers Twigs and Sticks Suzie’s thin cakes and crackers Fresh fruits (wash thoroughly with drinking water before eating) Dried fruit – Look for no sugar and no sulfur added Small containers of vegetable juice Fresh vegetables (wash thoroughly with drinking water before eating) Olive oil Vinegar Mustard Remember to keep an eye on expiration dates and close your bags tightly to prevent moisture and insects from invading. If your cans are dented, rusty or your safety seals don’t pop up, do not eat the food. It isn’t worth having no power and a food-borne illness! So, if you’re hunkering down for an impending storm, I’m sending you all the good vibes I can for your personal safety AND food safety!

Is Aluminum Foil Dangerous for Cooking?

Q: Should I be cooking with aluminum foil or parchment paper? A: The short answer is, I prefer parchment paper. But, before you throw out the three bulk rolls of aluminum foil you have in your pantry, keep reading. How Aluminum Foil and Parchment Paper are Similar Both aluminum foil and parchment paper are good for lining pans when baking or roasting veggies, chicken or fish. Because nobody likes scraping pans for 20 minutes after dinner until the charred bits finally come loose, and that cookware Aunt Susie got you for your wedding will last awhile longer, too. Both can also be used for wrapping foods to cook or store. The last two ounces of leftover balsamic chicken surely won’t go to waste when tossed in the fridge neatly wrapped in a foil swan. How Aluminum Foil and Parchment Paper are Different Unlike parchment paper, aluminum foil is good for retaining heat (remember the days when you told mom you’d be right down for dinner and you’d come down to a lonely plate on the table covered in foil?) and can withstand very high temps. High as in higher than your home oven will probably allow for. Parchment paper on the other hand can’t be used with recipes that require you to cook above 420 degrees. But unlike aluminum, parchment is non-stick and you won’t need to add cooking spray or extra oil for your burnt broccoli. Aluminum foil and parchment paper also differ in terms of how they will make your food taste. When making recipes involving acidic foods such as roasted tomatoes or fish topped with lemon wedges and thyme, cooking them on aluminum foil may actually make them taste worse than had you cooked them on parchment paper. That’s because the acid in the foods reacts with the aluminum, which can alter the flavor. Why Aluminum Foil May Be Dangerous for Cooking Here’s the part that begs the safety question: the aluminum in the foil actually transfers into your food when it’s heated. Adults naturally consume on average 1 to 10 mg of aluminum daily through water, processed foods, and contamination through cookware and utensils. Some research shows that there’s no real reason for concern, and the Center for Disease Control’s Agency for Toxic Substances & Disease Registry suggests that it’s “generally safe.” However, CDC also reports that consuming higher than average levels of aluminum may be linked to nervous system, brain, bone diseases, and puts you at risk of anemia. Especially if your kidneys aren’t filtering it out of your system properly. People who cook often with aluminum foil (and aluminum pots and pans) are at greater risk than another person. So, what’s a home chef to do? Don’t throw away the bulk roll of aluminum foil, but minimize using high heat and instead wrap your leftovers in it before tossing them into the fridge. The next time you’re stocking your pantry opt for parchment paper to use when roasting or baking (below 420 degrees!). 

3 Easy, Healthy, Homemade Salad Dressing Recipes

If you made homemade salad dressing, would you add titanium dioxide or monosodium glutamate (MSG) to it? Um, no. But guess what? There’s a good chance you’re drizzling these two ingredients (plus many more) on your fresh spinach and sliced tomato salad without realizing it! Many seemingly benign bottled dressings include a laundry list of yuck ingredients including added sugar, unhealthy fats and gross preservatives, quickly turning your greens from a yay to a nay. The good news? It’s not hard to do good by your go-to salad. Homemade salad dressing can be not only simple, fast and easy to make but it can also add awesome nutritional value without sacrificing taste. Healthy fats help you absorb the fat soluble vitamins found in your salad and antioxidants from herbs and spices add anti-microbial and anti-inflammatory benefits to your fork. All my homemade salad dressings include both. Skip the fuss of finding the perfect store bought dressing and make your own. These are my top 3 homemade dressings and they’re surprisingly easy to make! 3 Easy, Healthy, Homemade Salad Dressing Recipes Keri’s Lemon Dressing: About 6 servings ½ cup extra virgin olive oil ¼ cup fresh lemon juice ½ teaspoon salt ¼ teaspoon freshly ground black pepper Kefir Avocado Dressing: About 5 servings ½ cup Kefir ⅓ avocado 1 tablespoon olive oil 1 tablespoon lemon ½ clove garlic, minced ½ teaspoon salt ½ teaspoon pepper Pomegranate Mint Dressing: About 6 servings 6 tablespoons 100% pomegranate juice 2 tablespoons grapeseed oil 2 tablespoons balsamic vinegar 2 tablespoons fresh mint, finely chopped