Nutrition FAQ: What can I do with leftovers?


Nobody likes to waste money or food, so what can you do with leftovers? Here are ten ideas for using food up:

  1. Use overripe fruit like peaches or mangoes in a smoothie or crumble-topped fruit crisp. Ripe bananas you can’t use up can be peeled, sliced and frozen. Use in banana bread or smoothies.
  2. Keep a container in the freezer for leftover cooked veggies and their cooking liquids until you have enough to make vegetable soup.
  3. Add leftover cooked veggies or small pieces of leftover cheese to scrambled eggs or omelettes.
  4. Simmer the leftovers (including bones) from a rotisserie chicken in water with celery, onion and carrot to make a flavorful chicken soup stock.
  5. Make a cold salad with leftover cooked pasta by adding Italian or vinaigrette dressing and diced raw veggies like tomato, peppers, broccoli, etc. For more protein, add chickpeas, tuna or a hardboiled egg.
  6. Bruised or soft apples can be made into applesauce by peeling, cutting into pieces and simmering in a saucepan with a small amount of water. When tender, mash with a fork or potato masher and season to taste with a little white or brown sugar and cinnamon. Don’t add the sugar until the end or apples won’t turn into sauce.
  7. Turn leftover rice into a tasty new meal of fried rice by heating a little oil in a frying pan or wok. Add garlic, green onion, soy sauce. A lightly beaten egg or handful of slivered almonds, leftover rice, and whatever leftover or frozen veggies you have on hand. Heat, stirring occasionally for 4 or 5 minutes until the eggs are cooked.
  8. Bread that you can’t use up the before the expiry date should be stored in the freezer. Leftover bread, rolls or similar baked products will dry out and become stale much faster than when stored at room temperature in or in the freezer.
  9. Bags of milk can be frozen for up to 3 weeks. Thaw it in the fridge for a full day and when thawed, shake the bag well to redistribute the protein, which settles out in the freezing process.
  10. Leftover chicken or beans can be made into a quesadilla. Mix with a little salsa, diced green pepper and shredded cheese; place on one half of a medium tortilla, fold and toast on both sides in an ungreased frying pan until lightly browned.

Refrigerate leftovers promptly and use them up within 3 to 4 days. Leftovers that are left at room temperature for more than 2 hours should be thrown out. For more recipes or nutrition information, check out the Nutrition Services section of our webpage.

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