Follow the 2-2-4 rule. It’s not a football play, but a simple guideline to keep food safe.

2: Two hours is the maximum amount of time food should be left out after cooking. Within two hours of serving, put it in the refrigerator or freezer.

2: Two inches of food in a shallow dish is the best way to make keep foods out of the danger zone. Food safety experts at USDA note that bacteria can grow when the food temperature is between 40° F and 140° F. Shallow dishes help the food to cool down quickly and evenly – the only way to prevent bacteria growth

4: Four days is how long you can safely keep leftovers. Make sure to reheat them to 165 before you indulge.

Some prep work before the big day can make sure your food storage game is at its best. Consider cleaning and organizing the refrigerator and freezer before food shopping to create room for perishable foods.

Check out this infographic with the best locations to keep different types of foods in the refrigerator. Raw meat, poultry and seafood should be in a sealed container or wrapped securely to prevent raw juices from contaminating other foods. Try to allow enough room so cold air can circulate.

When those Thanksgiving leftovers are nearing the four-day mark, consider some ideas from our expert to make good use of them.

Leftovers are a great way to enjoy the Thanksgiving meal for days to come and to reduce food waste. Follow food safety guidelines to keep you and your family safe.

Originally published Nov. 19, 2018

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We’ve heard that sweet potatoes are nutritious – is that true?

Dr. Duncan: Sweet potatoes are packed with nutrition!  They are high in dietary fibre, essential vitamins and minerals and especially beta-carotene, which we can convert into vitamin A in our body.  You can easily get your entire vitamin A daily requirement from a sweet potato. Vitamin A is great for your eye health and your bones. Additionally, vitamin A helps fight against skin, lungs and mouth infections.

What’s the nutritional value of white potatoes and how do they compare to a sweet potato?

Dr. Duncan: White potatoes and sweet potatoes both pack a nutritional punch and are part of a healthy diet.  They contain similar amounts of carbohydrates, fat and protein, vitamin C and potassium.  Sweet potatoes have more fiber and beta-carotene (which our body converts to vitamin A).  But really it is a nutritional tie and you can’t go wrong, any kind of potato is amazing and should be included in a healthy diet.

Both sweet potatoes and white potatoes are packed with nutrients.
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Dr. David Douches, director of the Potato Breeding and Genetic Program at Michigan State University, gave us some history of how white potatoes have developed.

Dr. Douches: “It was a Rev. Goodrich in upstate New York who got some potatoes and started making crosses. Our Russet Burbank potato, which is used for making french fries, comes from that lineage. Russet Burbank actually came from a chance seedling that was selected by Luther Burbank in the 1860s. That potato hung around for a while and a Russet mutation was found in it in the late 1800s and early 1900s. The Russet Burbank potato was well adapted to growing in the Pacific Northwest and so during World War II, they were using that to make potato flakes for the war effort. It was after World War II that the frozen fry industry started up as an innovative idea.”

What’s the healthiest way to cook sweet potatoes? And do you lose their nutritional benefits if you add something like… marshmallows?

Dr. Duncan: Any way you cook them is healthy.  You will always get some nutritional value from the sweet potato itself, but of course if you prepare it with other things like marshmallows or a less healthy fat, you will be getting other things.  But overall, you are still eating sweet potatoes and it is worth trying them without marshmallows as they are very sweet on their own!

What’s your favorite way to cook them?

Dr. Duncan: I like them best simply prepared in the microwave.  I just take a sweet potato, wash it, pierce it with a fork multiple times, wrap it with a damp paper towel and microwave for two 5-minute periods.  I then let it cool, cut it in half and then simply eat it all with nothing added as it is sweet enough on its own!

Anything else you want people to know about sweet potatoes?

Dr. Duncan: Sweet potatoes actually come in other colours besides orange.  For example, there are purple sweet potatoes which are high in anthocyanins, a phytochemical that not only gives them their purple colour but offer antioxidant potential.

What can we expect from potatoes in the future?

Dr. Douches: “They’re going to be self-driving and they’re going to fly like drones! No, what’s happening is the consumer is going to continue to get potatoes that are more healthful and are packed with more nutrition. But what they won’t see is that these potatoes are also performing on the farmers’ fields, giving them more resistance to the biotics problems like diseases and insects and also to problems like water needs or climate stresses.”

Sweet potatoes are a nutritious vegetable high in fibre and beta-carotene. White potatoes contain similar amounts of carbohydrates, Vitamin C and potassium, but less fibre and beta-carotene. Any kind of potato can be included in a healthy diet.

Originally published Nov. 20, 2017.

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We put together a list of eight things to know about pumpkins so that the next time pumpkins pop up into your conversations (or view), you can share some fun #pumpkinknowledge.

1. Pumpkins are originally from Central America and Mexico.
   When you walk around a Mexican market the pumpkins don’t resemble the “traditional” ones. Most pumpkins are some variation of bulbous, beige, round, green-stripped, bumpy, yellow and have crooked necks. The classic pumpkins widely used as jack-o-lanterns are the Connecticut Field Pumpkin because of where this specific type was discovered, aka in Connecticut.
2. The Pumpkin Capital is in Illinois.
   Today pumpkins grow in six continents in various different shapes, colors and forms. Unfortunately, you can’t grow pumpkins in Antarctica. In the U.S., Illinois grows more than 90 percent of all pumpkins and Morton, Ill., is the self-proclaimed Pumpkin Capital of the World. More than 5 million acres of pumpkins were harvested in the U.S. in 2014.
3. Pumpkins have a spooky past.
   Carving pumpkins originally started in Ireland, as part a Celtic tradition on All Hallow’s Eve. People would carve turnips and rutabagas to help ward-off evil spirits like Stingy Jack. Irish immigrants in America discovered pumpkins were a much better substitute and that’s why we still carve pumpkins for JACK-o-Lanterns for Halloween today.
4. Pumpkins take the lead in two holidays.
   Pumpkins may or may not have been part of the Thanksgiving meal between the Pilgrims and Native Americans. Pumpkins were widely used by Native Americans and Native Americans would flatten strips of pumpkins, then dry and make mats out of them. They also used pumpkin seeds as food and medicine. By the late 1700s pumpkin pie recipes were commonly used by the Pilgrims.
5. They’re good for you.
   Food and Nutrition Specialist Julie Garden-Robinson explains just how nutritious pumpkins are. “Pumpkins are packed with nutrients, especially beta-carotene and fiber. Our bodies use beta-carotene to produce vitamin A. In fact, half a cup of pumpkin provides 200 percent of the current recommendation for vitamin A, along with lutein and zeaxanthin, which are pigments that promote eye health. Pumpkins are rich in potassium, which helps our muscles contract and nerves fire. While pumpkin is low in calories. One-half cup of mashed pumpkin (without salt) has 24 calories, 0 grams (g) fat, 1 g protein, 6 g carbohydrate, 1 g fiber and 1 milligram sodium.”
6. Even pumpkin seeds prove very nutritious.
   Two tablespoons of unshelled and roasted pumpkin seeds are only 125 calories and contains 15 grams of carbohydrates, five grams of protein, five percent of your daily iron needs. The same amount of shelled and roasted seeds are only 163 calories and are more nutrient dense with four grams of carbohydrates, eight grams of protein and eight percent of your daily iron needs. Pumpkin seeds are also a great source to add additional magnesium, copper, selenium and zinc to your diet.
7. Not only can you use and eat most of a pumpkin, but you can also eat the pumpkin flower.
   The pumpkin flowers are great at treating the common cold (vitamin C), boosting male infertility (vitamin B9), ensuring eye health (vitamin A), and bone formation (phosphorus).
8. You can eat – and drink – pumpkin many ways.
   You can make pumpkin soup or hummus, turn pumpkin puree into some type of pasta sauce, a yummy chili or even make lasagna! Some people sweeten pumpkin with honey and toss it in their yogurt, others use pumpkin substitute as part of the fat in baked goods (think something like brownies). Pumpkin spice latte is a favorite, but you can make other drinks like a pumpkin cocktail or beer. Roasting the pumpkins seeds in salt and pepper, chili powder or cinnamon is a slightly healthier option as well! But some of the top recipes center around a muffin, cake, or a roll filled or glazed with some sort of cream cheese. Pancakes and scones are always a yummy addition to the pumpkin recipe list when trying to incorporate pumpkin into every meal of the day.

Now you are fully versed in #pumpkinknowledge and can proudly show off with friends when carving your Jack-O-Lanterns or when baking a pumpkin pie. Check out our Pinterest board for pumpkin-themed decorations and recipes.

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For many of us, it is a big day for cooking. Just how big? On average, Americans spend 128 minutes – just over two hours – on meal preparation on Thanksgiving Day, according to research by the U.S. Department of Agriculture.

That time is more than three times the 34 minutes that we spend on those tasks on the typical Saturday or Sunday.

We also spend more time eating. No surprise there! On Thanksgiving, we’ll spend about an hour and a half at the dinner table. We’ll also be socializing with friends and family for about 148 minutes.

The other big activity on Thanksgiving Day is watching television and movies. The study didn’t specify how much of that time is actually spent napping, which we suspect is a big Thanksgiving Day activity.

How much will you be cooking this holiday? Let us know in the comments and vote in our poll for your favorite Thanksgiving foods.

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1. Does tryptophan make you sleepy?

It’s true that turkey contains tryptophan, an amino acid that your body uses as a building block to produce serotonin, which does help regulate sleep. However, many foods such as chicken and cheese contain tryptophan, according to Texas A&M.

That after-dinner nap is triggered by eating a big meal and your body producing insulin to digest it.

2. Are turkeys raised and processed humanely?

Many turkeys today are raised inside barns, when in the past they lived outdoors. “Turkeys today are healthier, have fewer diseases and are not left outdoors to be killed by foxes or other predators,” says Dr. Charles Hofacre of the University of Georgia.

When it comes to processing turkeys, all poultry facilities in the United States are regulated by the federal government, explains Dr. S.F. Bilgili of Auburn University. “They must be federally inspected and in compliance with all meat and poultry inspection laws. Each plant has a veterinary medical officer who is in charge of a team of trained inspectors who perform a number of important tasks,” he says. “It’s a highly regulated business. You don’t see this type of oversight in many other industries.”

Find out more about whether turkeys are able to walk, why chickens and turkeys grow quickly and other turkey talk.

3. Is corn a vegetable or a grain?

Both! If your Thanksgiving table includes a dish of corn, it is a vegetable. If you’re having cornbread stuffing, it would be considered a grain.

4. When peeling potatoes, there was a little brown spot in some of the potatoes. Should I be worried about that?

No. The spot is due to the environment in which the potato grew and is due to factors such as high heat or a potato virus. The virus isn’t harmful to people.

5. How can you tell if cranberries are ripe?

Drop them on the floor. If they bounce like a ball, they’re ripe because of a pocket of air inside.

6. What does it mean when dinner rolls are whole grain?

Whole grains foods contain all the essential parts of the entire grain seed. That means 100% of the original kernel – all of the bran, germ, and endosperm – is present.

7. Is it okay to have pumpkin pie?

It wouldn’t be Thanksgiving without it! Pumpkin is loaded with nutrients like beta-carotene and fiber, says expert Dr. Julie Garden-Robinson. Spices like cinnamon may also have some benefits. The added sugar, however, is not so good for you.

That piece of pie – and potatoes and stuffing and rolls – will make you sleepy, so don’t blame it all on the tryptophan in the turkey. And remember to follow holiday food safety guidelines especially with leftovers.

Happy Thanksgiving from Best Food Facts!

Note: There is a poll embedded within this post, please visit the site to participate in this post's poll.

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Top Tips for Using Thanksgiving Leftovers

1. Don’t Forget About Food Safety

Use the 2-2-4 rule to make sure your Thanksgiving leftovers stay safe to eat.

• 2 hours: Make sure to refrigerate or freeze food within two hours of cooking. The food safety experts at the USDA note that bacteria in food left out for more than two hours double in number every 20 minutes.
• 2 inches: To prevent bacteria growth, food needs to be cooled quickly and evenly. Store leftovers in shallow dishes that are around two inches deep.
• 4 days: Eat leftovers within four days and make sure you reheat to 165 degrees F before eating.

For additional information on Thanksgiving food safety, check out these links:

• http://www.foodsafety.gov/blog/turkey_leftovers.html 
• http://food.unl.edu/thanksgiving-food-preparation-and-food-safetytips

2. Don’t Forget the Sides

Turkey is often front and center in Thanksgiving leftovers, but many of the side dishes can be repurposed in delicious recipes. Try cranberry sauce as a topping for ice cream or pancakes or use those extra yams in a pie or the stuffing in empanadas.

3. Plan Ahead and Be Realistic

Many Thanksgiving hosts fear they won’t have enough food for all of their guests and end up cooking too much. To find a balance between having some leftovers and not wasting any food, the key is to plan ahead and be realistic about the amount of food you actually need. Here’s a quick guide to help you navigate the portion sizes for different dishes.

4. Utilize Unique Spices and Ingredients

Ethnic dishes and spices can turn leftovers into a fresh new meal. Be creative and try something new!

Thanksgiving Leftovers Recipe Roundup

We asked a few of our favorite food bloggers about their favorite ways to use up holiday leftovers – here’s what they had to share!

Thanksgiving Leftovers Quesadilla (3-Cheese Turkey Cranberry & Sage Quesadilla) – The Cookie Rookie

Becky from the Cookie Rookie says: “I’ve found that the traditional Thanksgiving flavors all blend so well, you can get really creative with using the leftovers! Stack that rice casserole onto a turkey panini, make the cranberries into a reduction and use it on a salad, the list goes on and on. It’s fun to try new things – you can’t go wrong!”

Try Becky’s recipe for Thanksgiving Leftovers Quesadilla.

Cranberry-Turkey Enchiladas – A Dash of Sanity

Sandra from A Dash of Sanity says: “Load up on the Tupperware: Heading over to a friend’s or family for Thanksgiving dinner? Don’t forget the Tupperware so you are sure to leave with some leftovers without leaving with their dishes. If you are hosting, make sure to have a stack on hand; it’s an easy way to send home with guests and not have to worry about getting back your dishes.”

Take your leftover turkey to the next level with Sandra’s recipe: Cran-Turkey Enchiladas

Leftover Thanksgiving Brunch Waffles with Fried Egg & Gravy – Climbing Grier Mountain

Lauren from Grier Mountain says: “Make sure to cool your leftovers down before you refrigerate them. This will help keep leftovers fresh and safe to eat. For faster cooling, separate into smaller, shallow containers.

Turn your Thanksgiving dinner into breakfast with Lauren’s Leftover Thanksgiving Brunch Waffles with Fried Egg & Gravy.

A few other favorites:

Mashed Potato Cakes with Cranberry Chutney from Oh Sweet Basil

Loaded Turkey Panini (for Thanksgiving Leftovers) from Pinch of Yum

_{Image: “leftovers” by Steve McFarland is licensed under CC BY NC 2.0}

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