Q: Often I have small amounts of leftovers and would like to combine them into a casserole. Can you give me an idea on how to do it?

A: Here is information that is provided by the University of Nebraska Cooperative Extension. Try it and turn your leftovers into favorite family foods.

Make-your-own casserole

Starch (select one):

2 cups uncooked pasta (macaroni, penne, spiral, bow tie)

1 cup uncooked long-grain white or brown rice

4 cups uncooked noodles

(Cook before adding to dish)

Protein (select one):

2 cups cooked ground beef

2 cups cooked and diced chicken, turkey, ham, beef, or pork

2 cups chopped hard-cooked egg

2 (6 oz.-8 oz.) cans fish or seafood, flaked

2 cups cooked or canned dry beans (kidney, etc.)

Vegetable (select one)

1 (10 oz.) package thawed and drained frozen spinach, broccoli, green beans, green peas

1 (16 oz.) can green beans, peas, carrots, corn, drained

2 cups sliced fresh zucchini

Sauce (select one)

2 cups white sauce or 1 can sauce-type soup (mushroom, celery, cheese, tomato, etc.) mixed with milk to make 2 cups

1 (16 oz.) can diced tomatoes with juice

Flavor (select one or more)

1/2 cup chopped celery, 1/4 cup chopped onion, 1/4 cup sliced black olives

1-2 teaspoons mixed dried leaf herbs (basil, thyme, marjoram, tarragon)

Salt and pepper to taste

Topping (select one or more)

If desired after heating, place on top:

2 tablespoons grated Parmesan cheese

1/4 cup shredded Swiss, cheddar or Monterey Jack cheese

1/4 cup buttered bread crumbs

1/4 to 1/2 cup canned fried onion rings

Combine in a buttered 2- to 2 1/2- quart casserole dish. Cover and bake at 350 degrees for about 50 minutes to 1 hour or microwave using 50 percent power for about 15 to 30 minutes, rotating or stirring as necessary. Heat until steaming hot (165 degrees) throughout.

If adding a topping, return casserole, uncovered, to oven for about 10 minutes or to microwave for about 2 minutes.

Q: How do you freeze fresh onions?

A: It’s easy to do. Just wash, peel and chop raw, fully mature onions into about 1/2-inch pieces. There is no need to blanch onions.

Bag and freeze in freezer bags for best quality and odor protection. Package flat in freezer bags to hasten freezing and make it easier to break off sections as needed. Express out the air and place bags on cookie sheets or metal pans until onions are frozen. Then, for double odor protection, double bag by stacking several small bags into larger freezer bags.

The frozen onions can be used in cooked products, such as soups and stews, ground meat mixtures, casseroles, etc. For most dishes, frozen onions may be used with little or no thawing. (Will keep 3-6 months.)

Q: How do you roast pumpkin seeds?

A: It’s best to dry the pumpkin seeds first before roasting.

To dry, carefully wash pumpkin seeds to remove the clinging fibrous pumpkin tissue. Pumpkin seeds can be dried in a dehydrator at 115 to 120 degrees for 1 to 2 hours, or in an oven on warm for 3 to 4 hours. Stir them frequently to avoid scorching.

To roast, take dried pumpkin seeds and toss with oil and salt and roast in a preheated oven at 250 degrees for 10 to 15 minutes.

Q: What is spelt?

A: Spelt is a close relative to wheat. Spelt was grown more than 6,000 years ago in the Near East and European regions. It was commonly used for baking.

Today, spelt has renewed interest with consumers looking for alternative foods, heirloom varieties, or certified organic grain products.

Spelt is typically grown for bread flour and has a flavor and texture similar to wheat. Spelt flour creates a heavier, denser loaf of bread. It can also be used in pasta, cereals, and baking mixes.

Spelt products are usually found in natural food stores or large supermarkets.

Spelt does contain gluten. Therefore, consumers with gluten intolerance cannot consume spelt. Gluten intolerance (also known as celiac disease, celiac sprue, or gluten-sensitive enteropathy) means that the gliaden portion of gluten binds to the intestinal lining.

This damages the lining preventing the absorption of nutrients into the body. This causes malnourishment, diarrhea, bloating, cramping, weight loss, fatigue and iron deficiency. If diagnosed early, recovery is rather quick by completely avoiding foods containing gluten. A biopsy of the intestinal tract is the only way to diagnose gluten intolerance.

Those allergic to wheat should avoid spelt also. Wheat is a common food allergy and spelt is so similar that it could cause allergic reactions. Allergy testing will determine if spelt can be consumed.

Spelt is very similar in nutritional value to wheat. The difference is it contains more riboflavin and niacin.