How to make sure your leftovers are safe and delicious

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When it comes to leftovers, there is a plethora of choices for the hungry.

There is cold pizza for the tired college student, dry pasta for the overworked adult, old French toast for the overactive kid. But for the health-conscious, diving into the leftovers requires more nuance and precision than a haphazard swipe through the fridge.

“When going to a restaurant, look for a lean protein, such as chicken or fish, and pair it with a non-starchy vegetable – think grilled asparagus or broccoli – and a whole grain such as quinoa or brown rice,” says Lauren Blake, a registered dietitian and certified health and wellness coach at the Philip Heit Center for Healthy New Albany. “These meals warm up great the next day and are a much healthier option than cold pizza or day-old fries.”

And while eating out is a great way to pick up food for the night and for the week, eating at home offers a whole host of leftover-related advantages. A vigilant home cook can plan out his or her leftover schematic for the benefit of everyone living there.

“Some of the best leftovers come from home-cooked meals. If making a dinner for two, use a recipe that yields four meals or, if you are cooking for four people, double the recipe so it can feed eight,” says Blake. “This provides two or four extra easy meals for the next few days. Sometimes, the leftovers are even better the next day.”

Via her blog, Whole Living Lauren, Blake serves up a long list of healthful recipes, including such leftover-friendly options as veggie bean chili with cashews, veggie quinoa stir-fry with savory peanut sauce and three-bean fiesta salad.

Convenient though they may be, leftovers are best enjoyed with a sensible helping of food safety.

“Leftovers should be in the fridge within two hours of being cooked,” says Blake. “Leaving food out too long at room temperature can cause bacteria to grow to dangerous levels that can cause illness.”

The temperature range of 40 to 140 degrees Fahrenheit is the most friendly temperature range for bacteria growth, which has earned it a designation as the “danger zone.” It’s especially important not to leave food out for more than one hour if the temperature inside or outside of the home exceeds 90 degrees.

“Most leftovers can be stored in the fridge for about three to four days, with the exception of seafood, which is most safely consumed between one to two days,” says Blake. “Do not rely on look or smell. If there is ever any doubt, throw it out.”

Even then, when it comes to food, there are some health lines that shouldn’t be crossed for the person trying to stick to a strict diet. And sometimes, those lines just don’t seem worth avoiding – think about the tantalizing smell of fast food leftovers. How does a healthy person resist something like that?

“If someone brings unhealthy leftovers into the house, try removing yourself from the situation whenever possible by engaging in a healthy behavior such as going for a quick walk, or even just walking outside for some fresh air,” Blake says. “If you are eating together, be prepared with some of your favorite healthy foods so it is less tempting to indulge in foods that might not support your health goals.”

With more nutritionally palatable leftovers, it’s worth it to create a mindful dining environment: Taking the food out of its container, putting it on a plate and warming it up before eating.

“Remember, eating is not a race. Taking time to savor and enjoy your food is one of the healthiest things you can do,” Blake says. “You are more likely to notice when you are full, you’ll chew your food more and, hence, digest it more easily. You’ll probably even find yourself noticing flavors you might have otherwise missed.”

New Albany resident David Allen is a contributing writer. Feedback welcome at gbishop@cityscenemediagroup.com.

Easy Veggie Bean Chili with Cashews

Ingredients

  • 2 Tbsp. olive oil
  • 1 onion, diced
  • 2 medium carrots, chopped
  • 2 celery stalks, chopped
  • ½ green pepper, diced
  • 1 can kidney beans, rinsed and drained
  • 1 can cannellini beans, rinsed and drained
  • 2 (15 oz.) cans fire roasted tomatoes
  • 2 cups veggie broth
  • 1 Tbsp. chili powder
  • 2 tsp. garlic powder
  • 2 bay leaves
  • 1 tsp. salt (or to taste)
  • 1 tsp. black pepper (or to taste)
  • 1 cup cashews

Instructions

In a heavy-bottomed pot, saute onion in a little bit of olive oil. While onion cooks, chop other veggies. Add carrots, celery and green pepper, and saute until tender (about 10 minutes).

Add beans, tomatoes, veggie broth and spices, and give everything a good stir. Turn heat to medium and let chili simmer at least 20 minutes. The longer you let it simmer, the better; an hour really deepens the flavor.

Add cashews about 10 minutes before taking the chili off the heat. Once done, remove bay leaves and serve. Yields 4-5 bowls.

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