A Dietitian's View

February 26, 2010

Kids Eat Kiwi

A new way to eat kiwi can be fun for kids. Instead of peeling and slicing the kiwi, cut it in half lengthwise. Have your kid scoop out the flesh with a spoon.

Kiwifruit are packed with vitamin C and are in season all winter long.

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October 03, 2009

In Season: Pears

FALL PEAR TIPS

• A melon baller (or small measuring spoon) works great to scoop out the stem and blossom end of a pear before peeling it. If you're cutting the pear in half, the baller is again useful to scoop out the core.

• Pears develop a smoky, complex flavor when grilled. Place pears (halved and cored) over a medium-hot fire for about four minutes or until lightly charred. Just be sure the pears are slightly underripe.
Serve with grilled chicken or pork.

• Ripe pears may be stored in a plastic bag, refrigerated, for up to five days.

• Like apples, the flesh of pears discolors rapidly when exposed to air. If not combining pears with another ingredient containing acid, dip in acidulated water (3 tablespoons lemon juice per quart of cold water).

• When poaching pears, the skin needs to be removed. A vegetable peeler works better than any knife; it's too easy to remove some of the flesh with a knife.

• When adding pears to oil in a hot skillet, tilt the pan away from you so you won't be splattered with the hot oil.

• At the market , sniff the pears; they should have a fragrant aroma and be free of blemishes or dark spots.

ROASTED PEAR and GORGONZOLA SALAD

This recipe was adapted from the Neiman Marcus Cookbook published by Clarkson Potter.

1/2 cup balsamic vinegar
1 teaspoon minced garlic
1 tablespoon minced shallot
1 tablespoon chopped fresh basil
2 teaspoons salt
1 teaspoon freshly ground pepper
2 1/2 cups plus 2 tablespoons extra-virgin olive oil
4 large firm Anjou or Bartlett pears, cut in half
Salt and freshly ground pepper to taste
1 tablespoon light brown sugar
2 tablespoons dry sherry (or balsamic vinegar)
12 ounces mixed salad greens, washed and dried
1 cup crumbled Gorgonzola cheese
1 cup toasted walnuts

To prepare the vinaigrette, combine the vinegar and next five ingredients in bowl of food processor. Puree on low speed and then slowly add 2 1/2 cups olive oil in a steady stream until well incorporated. Transfer to an airtight container and store in refrigerator.

To prepare the pears, remove cores and seeds of pears and season them with salt and pepper. Pour the 2 tablespoons olive oil into a large oven-proof skillet and set over medium-high heat.

When hot, carefully place pears, cut side down, in the oil. Cook for about two minutes or until the pears have nicely browned. Sprinkle the pears with the brown sugar and add sherry to deglaze the pan.

Turn the pears over and transfer skillet to a 350-degree oven for about 10 minutes or until pears are easily pierced with a sharp knife but not too soft. Transfer the pears to a clean plate and let cool. When cool enough to handle, slice each pear half into four or five wedges. Return pears to the plate, cover with plastic wrap and let cool; keep refrigerated if not making salad immediately.

To assemble the salad, place the salad greens in a large bowl and toss with the vinaigrette. Transfer to chilled salad plates and top with cooled sliced pears. Sprinkle the cheese on top of the greens and garnish each salad with 1/4 cup toasted walnuts.

Yield: Four servings.

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September 04, 2009

September is National Fruit and Vegetable Month

September is National Fruits & Veggies—More Matters® Month. CDC offers 30 Ways in 30 Days to Stretch Your Fruit and Vegetable Budget to help you stay healthy!

There are many ways to benefit from eating fruits and vegetables without breaking your budget. Eating fruits and vegetables are part of a healthful diet that includes whole grains, lean meats and beans, and fat-free or low-fat milk products.

The following tips highlight some of our favorite of the 30 ways to get the most out of your fruits and vegetables:

Grow or Pick Your Own Fruits and Vegetables

Grow your own vegetables. Invest a little in seeds, and get a lot of vegetables in return. Try indoor pots or greenhouse growing for the cooler months.

Pick your own at local farms. Late summer and early fall is a great time to pick your own fruits and vegetables. This can be a fun and less expensive way to buy in bulk and freeze, can, or dry for later.

Use Grocery Lists and Plan Ahead for Meals

Create a meal plan for the week that uses similar fruits and vegetables prepared in different ways. Make the most out of the produce that you buy.

Minimize waste by buying only the amounts your family will eat.

Cook It Yourself!

Enjoy the comforts of home more often. Eating at restaurants can increase the amount you spend on food. Include fruits and vegetables in quick, simple meals that you prepare at home.

Cook enough for several meals and freeze leftovers. Place enough food for 1–2 meals in each container.

Stretch your Budget with Discount Offers

Store-brands can be a great budget choice for many forms of fruits and vegetables.

Stock and Store!

Canned fruits and vegetables will last a long time and can be a healthy addition to a variety of meals. Choose canned vegetables that have no added salt and fruit that is canned in 100% fruit juice.

Frozen fruit and vegetables store well in the freezer until you're ready to add them to a meal.

For a full month's worth of tips, see the CDC's 30 Ways in 30 Days to save and be healthy!

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August 27, 2009

More reasons to eat fruits and veggies.

Fight off gray with a multi-hued diet? It may be possible as many experts believe our own environmental (ex: smoking or UV rays) and dietary habits (ex: red meat or trans fat) may be to blame for premature aging. A rainbow of fruits and veggies may be just the solution to maintain your mane.

Hair naturally produces its rich hue from the melanin producing cells found at the base of the hair follicle called melanocytes. As biological and environment stressors damage these color creating cells, melanin production decreases and the hair follicle becomes more and more transparent until it eventually becomes white. The ‘stressors’ are also known as free-radicals, unstable molecules seeking out healthy cells to stabilize them, while injure the other. In example, let us return to the melanocyte striving to maintain that beautiful brunette shade… Once a free-radical attaches to that molecule, it is unable to carry out its role therefore producing fewer color cells and fading your hair. The negative effect of free-radicals is also referred to as oxidation, a process which also causes rusting on your car.

One way to fight off damaging free-radicals and prevent rusting in, or on, your body, is to consume a diet rich in whole foods. Mother Nature has provided us with an army of oxidation fighters in the form of fruits, vegetables and whole grains. Whole foods are rich in antioxidants, in fact in many cases the more colorful your food the more antioxidants it contains! There have not been many studies suggesting that a single supplement or antioxidant pill will have the same beneficial effect of real food and in some cases a pill may cause more harm than good! A typical vegetable contains over 10,000 phytonutrients, many of which have yet to be identified or understood. While we are truly making amazing strides in science, until we understand which pills will or will not increase the risk of cancer or heart disease, the best alternative may simply be to base your diet on all food in its natural form.

Do yourself (and your hair color) a favor by eating foods rich in free-radical-fighting antioxidants such as pomegranates, tomatoes, blueberries, leafy greens and broccoli – while perhaps cutting back on some of those free-radical inducing habits.

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August 07, 2009

In Season: Strawberries

Nutritional punch: One cup of strawberries contains 46 calories, 2.9 grams of fiber, and 50 percent more vitamin C than you need in a day. Other notable nutrients include manganese, folate (important to protect against birth defects and promote heart health), and vitamin B6, an energy booster.

Strawberries overflow with phytochemicals, including flavonoids (such as anthocyanins, antioxidants that give them their ruby red color) and ellagic acid, a phenolic compound (also found in blueberries, raspberries, and other plant foods) shown in laboratory and animal studies to have anti-cancer properties. Recent animal studies suggest that strawberries may protect and maintain your cognitive function by enhancing learning and memory in aging animals.

Quick Fix: Slice strawberries over yogurt for a yogurt parfait or try frozen yogurt for a sweet treat this summer.

Peak: April through July.

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July 22, 2009

In Season: Tomatoes

Nutrition Perks: This fruit, which acts like a vegetable, can brag about its long list of nutrients. One cup raw (chopped or sliced) contains 32 calories and 2.2 grams fiber. One cup cooked has 43 calories and 1.7 grams of fiber. Tomatoes are packed with almost a day’s worth of vitamin C, as well as vitamin A, beta-carotene, potassium, vitamin K, manganese, chromium and other minerals.

Cooking tomatoes unleashes lycopene, a potent phytochemical that acts as an antioxidant to ward off some cancers (including prostate cancer). Recent research suggests that lycopene may also benefit bones by reducing fracture risk.

Quick fixes: Pureeing tomatoes alongside cucumbers, bell peppers, and favorite spices to make a fat-free antioxidant-rich chilled summer soup.

Peak: July through September

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July 10, 2009

In Season: Blueberries

Nutritional punch: One cup of raw blueberries is 84 calories and boasts 3.6 grams of fiber, specifically pectin, a soluble fiber that helps lower cholesterol and possibly protect against cancer. Blueberries are also rich in vitamin K (important for bones), manganese and the antioxidant vitamin E.

Blueberries contain anthocyanins, antioxidant pigments that give blueberries their blue hue and have been shown to promote a healthy vascular system and fight inflammation.

Wild blueberries won top honors among 25 commonly consumed fruits in the U.S. for their antioxidant activity, a recent study in the Journal of Agricultural and Food Chemistry found. Other berries, including cultivated blueberries, also ranked high on the list. Most supermarket blueberries are cultivated.

Quick fixes: Blueberries can be poured over whole grain cereal, low-fat yogurt, used to make smoothies, or added to whole grain batter to put a nutritious spin on pancakes, muffins or waffles.

Peak: Mid-June through Mid-August. July is National Blueberry Month.

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July 06, 2009

Artichokes

Hailed as a cure-all by the ancient Greeks, this scaly vegetable is actually a flower bud in the thistle family. Artichokes are high in fiber and should be a deep green color with tightly packed leaves and clean stems showing no signs of blackening or bruising.

Nearly all artichokes in North America come from Castroville, Calif., where in 1947, Marilyn Monroe was crowned the first ever Artichoke Queen. Store yours unwashed, in a reusable plastic bag in the crisper of your fridge for up to a week.

Braised Baby Artichokes with Olives
To lower the fat and sodium, you could cut the oil and salt in half.

SERVINGS
8 servings
INGREDIENTS
16 baby artichokes (about 2 pounds)
1/4 cup olive oil
3 medium garlic cloves, sliced
1/2 teaspoon salt
1 cup water
1/2 teaspoon coarsely ground black pepper
1/3 cup oil-cured or Kalamata olives, pits removed and olives coarsely chopped
Lemon wedges for garnish

PREPARATION
1. To trim baby artichokes, bend back the outer green leaves and snap them off at the base until leaves are half green (at the top) and half yellow (at the bottom). Cut off stems and across top of each artichoke at point where yellow meets green. Cut each artichoke lengthwise in half. In 12-inch skillet, heat 1 inch water to boiling over high heat. Add artichokes and cook 5 minutes; drain. Dry skillet. In same skillet, heat olive oil over medium-high heat. Add garlic and cook until lightly browned. Add artichokes; brown 2 minutes. Stir in salt, pepper, and 1 cup water; cook, covered, until artichokes are tender, about 5 minutes longer or until knife inserted in bottom of artichoke goes through easily. Stir in olives; heat through. To serve, spoon into bowl; garnish with lemon wedges.

NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 110
Total Fat: 9 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 370 mg
Carbohydrates: 7 g
Fiber: g
Protein: 2 g

Source: Good Housekeeping.

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June 26, 2009

From the Garden: Green Onions

These flowering onions are commonly thought to be immature white onions, but are actually a variety all their own. Often called salad onions because of their mild flavor, they should have dry, bright green tops and firm white bases and be stored unwashed in a plastic bag in your vegetable crisper.

The greens should be used as soon as possible, but the white bulb can last up to two weeks. Use them interchangeably in recipes calling for green onions, spring onions or Chinese shallots.

Wild Salmon with Ginger and Green Onions

SERVINGS
6

INGREDIENTS
6 four-ounce pieces of wild salmon
2 bunches green onions, cut into 1-inch pieces
1 tablespoon sesame oil
1 tablespoon chopped fresh ginger
1 teaspoon chopped garlic
2 pounds bok choy or Chinese broccoli
1/2 cup low sodium soy sauce

PREPARATION
1. In a hot saute pan, add the green onions. Brown them slightly and add 1 cup water. Cook until tender.
2. Brush the salmon filets with the sesame oil. Top with the chopped ginger. Place in a 375 degree F. oven for 8-10 minutes. Place the cooked green onions on top of the salmon pieces.
3. Saute the chopped garlic in a pan until tender. Add the bok choy, season with salt and pepper and toss with the soy sauce.

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June 16, 2009

In Season: Cherries

Usually best between May and June, cherries are the first stone fruit of the warm weather season. Unlike their stone fruit brethren, cherries do not ripen after they've been picked, so only buy those that are plump, have a deep, uniform color, and are ready to be eaten.

Store them unwashed in a bowl or open canvas bag in your fridge. They can be frozen for future use, but make sure to remove the pit, and do not defrost them if you'll be cooking with them (you'll lose some of their juices along with the ice).

Barley, Nectarine and Cherry Salad

SERVINGS
8
INGREDIENTS
6 cups water
2 3/4 teaspoons salt
1 package (16 ounces) pearl barley
1/4 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon sugar
1 pound nectarines (about 3 medium)
1 pound dark sweet cherries
1 jalapeno chile
1/3 cup loosely packed fresh basil leaves

PREPARATION
1. In covered 4-quart saucepan, heat 6 cups water and 2 teaspoons salt to boiling over high heat. Add barley; heat to boiling. Reduce heat to low; cover and simmer 35 minutes or until barley is tender and most of the liquid is absorbed.
2. Meanwhile, in large serving bowl, mix oil, vinegar, sugar, and remaining 3/4 teaspoon salt. Pit nectarines and cut into 1/2-inch pieces. Pit cherries and cut each in half. Finely chop jalapeño and thinly slice basil. Transfer nectarines, cherries, jalapeno, and basil to bowl with oil mixture.
3. Drain barley. Rinse with cold running water to stop cooking; drain again. Add barley to nectarine mixture. Toss until evenly coated with dressing. If not serving right away, cover and refrigerate up to 6 hours.

NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 165
Total Fat: 4 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 295 mg
Carbohydrates: 31 g
Fiber: 5 g
Protein: 3 g

Source: Good Housekeeping

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June 12, 2009

Green Beans

One of the few beans that can be eaten raw, green beans contain 120% of the recommended daily allowance of vitamin K, which helps to build strong bones and is a key component of all prenatal vitamins. Peak season begins in May and lasts through the summer. Ours are overflowing in the garden right now.

Look for smooth, opaque pods that snap (not bend) and show signs of moisture at the breaking point. Store them in a tightly sealed container in your fridge for up to a week.

Penne with Green Beans and Basil

To lower the fat and sodium, you could cut the oil and salt in half and still have a tasty dish.

SERVINGS
4
COOK TIME
20
TOTAL TIME
35

INGREDIENTS
Penne Pasta with Green Beans and Basil
7 ounces penne pasta
1 pound green beans, trimmed and cut in half
1 1/2 teaspoons salt
1 tablespoon water
1 cup loosely packed fresh basil leaves
1/4 cup extra virgin olive oil
1/2 teaspoon coarsely ground black pepper
1 medium tomato, chopped
Small basil leaves for garnish

PREPARATION
1. In large saucepot, cook pasta as label directs.
2. Meanwhile, in 12-inch skillet, heat 1 inch water to boiling over high heat. Add green beans and 1/2 teaspoon salt; heat to boiling. Cook beans until tender-crisp, 8 to 10 minutes. Drain beans. Rinse beans under cold running water to cool slightly; drain again.
3. In blender at high speed, combine basil, oil, and water and puree until almost smooth, stopping blender occasionally and scraping down sides with rubber spatula. Transfer basil puree to large bowl; stir in remaining 1 teaspoon salt and pepper.
4. Drain pasta; rinse under cold running water and drain again. In warm serving bowl, toss pasta, beans, tomato, and basil puree. Garnish with basil leaves.

NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 370
Total Fat: 15 g
Cholesterol: 0 mg
Sodium: 680 mg
Carbohydrates: 52 g
Protein: 10 g

Source: Good Housekeeping

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June 05, 2009

In Season: Asparagus

Arguably the most popular of spring's vegetables, asparagus has a short growing season from April to June. When buying asparagus spears, look for straight, bright green stems and tightly closed tips.

To save time when cooking, trim the ends ahead of time and store them in a plastic bag with a damp paper towel wrapped around the cut ends and place in the fridge. They're best fresh, but will last up to three days when stored properly.

Lemony Grilled Asparagus – my favorite way to eat veggies…grilled!

SERVINGS
8
INGREDIENTS
8 (10-inch) bamboo skewers
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 bunches thick asparagus (about 2 pounds), trimmed

PREPARATION
1. To help prevent skewers from burning, place them in water to cover; let soak at least 30 minutes.

2. Prepare outdoor grill for direct grilling over medium heat.

3. Meanwhile, in large self-sealing plastic bag, combine olive oil, lemon juice, salt, and pepper. Add asparagus; seal bag and turn to coat spears with butter mixture.

4. On waxed paper, arrange 8 to 10 asparagus spears side by side. Push 2 skewers crosswise through spears, one about 1/2 inch from base of spears and the other about 1 1/2 inches from tips. Repeat with remaining asparagus and skewers.

5. Place asparagus on hot grill rack; cook 6 to 8 minutes or until lightly browned, turning over once. To serve, remove asparagus from skewers to platter. Serve hot or at room temperature.

NUTRITIONAL INFORMATION
(based on individual servings)
Calories: 60
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 11 mg
Sodium: 250 mg
Carbohydrates: 2 g
Fiber: 1 g
Protein: 3 g

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April 23, 2009

In Season: April and May

April's best produce include: Artichokes, Asparagus, Beets, Corn, Green Beans, Peas, Peppers, Bananas, Berries, Nectarines, Peaches, Plums

May's fresh fruits and vegetables include: Kohlrabi, Spinach, Apricots, Cherries, Figs, and Melons.

These foods bring great flavor and nutrition to our tables. Some of the nutrition perks include:

* Fruits and vegetables are high in fiber, vitamins, and minerals, antioxidants, and phytochemicals.
* Asparagus is a good source of folic acid, potassium, and fiber.
* Peas contain vitamin C, iron, fiber, and even some protein.
* Artichokes provide almost 25% of the daily recommended amount of folate, and are also high in magnesium, potassium, and fiber.
* Mangoes are an excellent source of antioxidants such as vitamin A, C, and E. This fruit also contains vitamin B, potassium, copper, and fiber.

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March 15, 2009

Cheers to Cherries

Cherries may reduce factors associated with heart disease and diabetes. The fruit's red color is a cue to its antioxidant and health benefits.

Cherries are high in a natural antihistamine and anti-inflammatory compound called quercetin. The top source of quercertin in the typical American diet is apples, but gram for gram, cherries contain just as much of this valuable nutrient.
Fresh cherries or apples have about 3 milligrams of quercetin per 7-ounce serving. However, processing concentrates quercetin, so there's about twice the amount of the compound in juices and other processed offerings.
Cherries are available year-round in dried, frozen and juice form, so they're easy to incorporate into your daily diet.

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February 07, 2009

Eating More: Fruit

Del Monte is making it easier to get more fruit in with its new product called Super Fruits. These are 8-oz fruit cups found in the refrigerated produce section of your local supermarket. Each cup is actually 2 servings so be sure to read the label correctly.

One serving provides 100% DV of viatmin C. The antioxidant-rich SuperFruit cups come in 3 flavors – Mixed Fruit Chunks in Mango Passion Fruit Juice, Peach Chunks in Pomegranate Orange Juice, and Pear Chunks in Acai Blackberry Juice.

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January 11, 2009

Try Something New: White beans

Dark beans seem to get all the glory. It's true that deep-pigmented red and black beans have the most antioxidants. Yet, white beans are the fiber champions. White Navy and Great Northern beans have more fiber than any other legume. Just one cup provides half your fiber needs for the day.

These anemic-looking legumes also provide the most phosphorus, a mineral important for strong bones. Like all beans, the white varieties are good sources of high-quality protein, potassium, folate and fiber, especially the soluble type that can help lower blood cholesterol levels.

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September 17, 2008

Going Organic?

The main difference between organically and conventionally grown fruits and vegetables is the pesticide factor. The good news is that thorough washing of fruits and vegetables with water (no soap) will remove much of the harmful pesticides.

Be choosy! Produce with soft or edible skins are good choices to eat organically. The "dirty dozen" refers to 12 fruits and vegetables that the nonprofit Environmental Working Group says are among the most susceptible to pesticide residue, and thus most profitable to buy organic. They are:

• Peaches
• Apples
• Sweet bell peppers
• Celery
• Nectarines
• Strawberries
• Cherries
• Pears
• Grapes (imported)
• Spinach
• Lettuce
• Potatoes

You probably don’t need to buy organic foods with a tougher skin or a peel that you don’t eat. The Environmental Working Group also has a list of 12 fruits and veggies likely to have the fewest pesticide residues, which may not be worth the added cost of buying organic. They are:

• Papaya
• Broccoli
• Cabbage
• Bananas
• Kiwi
• Sweet peas (frozen)
• Asparagus
• Mango
• Pineapple
• Sweet corn (frozen)
• Avocado
• Onions

Also look for store-brand organic foods to save some money!

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September 10, 2008

Something Sweet

Broiled Pineapple

Makes 6 servings
Ingredients

1 large pineapple
2 teaspoons canola oil, divided
2 tablespoons brown sugar
Lime wedges

Peel pineapple. With a sharp knife, cut it crosswise into 1-inch-thick slices. Brush the slices lightly with 1 teaspoon oil and place in a single layer on a baking sheet. Broil until lightly browned, about 7 minutes. Turn slices over, brush with remaining teaspoon oil and broil for 5 to 7 minutes longer. Immediately sprinkle pineapple with brown sugar. Cut into chunks and serve with lime wedges.

Nutrition Information

Per serving: 68 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 14 g carbohydrate; 0 g protein; 1 g fiber; 1 mg sodium.; 90 mg potassium

Broiled Mango

Makes 2 servings
Ingredients

1 mango, peeled and sliced (see Tip)
Lime wedges

1. Position rack in upper third of oven and preheat broiler. Line a broiler pan with foil.
2. Arrange mango slices in a single layer in the prepared pan. Broil until browned in spots, 8 to 10 minutes. Squeeze lime wedges over the broiled mango and serve.

Tip: Cutting a Mango:
1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
4. Cut the fruit into the desired shape.

Nutrition Information

Per serving: 69 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrate; 1 g protein; 2 g fiber; 2 mg sodium; 167 mg potassium.

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August 19, 2008

Enjoying the fruits of summer

- Fruit, fruit, fruit. Jazz up some simple sliced strawberries with a drizzle of balsamic vinegar. The vinegar's tartness heightens the sweetness of the strawberries. Or slice up a dish of peaches and sprinkle with slivered almonds.

Watermelon is also a great choice - and it's fun to eat.

- If you have more time, skewer up some strawberries, peaches, pineapples, plums and papaya. Mix together cup of balsamic vinegar with 2 teaspoons of sugar. Grill the fruit until it is slightly browned, turning and brushing frequently with the sugar mixture.

- If smoothies are more your style, blend together a 10-ounce bag of frozen strawberries (no sugar added), 2 fresh (peeled) kiwi, 8 ounces of non-fat strawberry yogurt and 1 teaspoon almond extract.

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August 05, 2008

More ways to get your 5-9 a day.

Here are five uncommon fruits that are worth a try. If your local supermarket doesn’t carry them, try farmers markets in your area.

1. Passion fruit
What it looks like: Shaped like an egg with a deep purple exterior and very soft golden flesh; about three inches long
How it tastes: Like fruit punch with a tiny bit of tartness
Why it’s healthy: Good source of vitamins A and C
How to pick it: Choose one that feels heavy; when it’s deeply wrinkled, it’s ripe
Happy eating: Scoop out the center with a spoon; blend into sorbets or smoothies; add pulp to vinaigrette

2. Pummelo
What it looks like: Grapefruit on steroids with thick greenish-yellow or yellow peel; can grow to the size of a basketball, though the size of a small cantaloupe is more common
How it tastes: Like a mild grapefruit, but without the acidic bite
Why it’s healthy: Rich in vitamin C
How to pick it: Look for heavy, unblemished fruit
Happy eating: Like a grapefruit, cut into sections or squeezed for juice

3. Baby Kiwi
What it looks like: Fuzz-free, grape-sized kiwi
How it tastes: Sweet-tart, strawberry-ish flavor
Why it’s healthy: Excellent source of vitamin C and a (rare) nonfat source of vitamin E
How to pick it: Purchase and eat when firm yet pliable
Happy eating: Pop ‘em whole into your mouth or combine with other tropical fruits and serve alongside frozen yogurt

4. Guava
What it looks like: Two to three inches round; oval or pear-shaped; with a yellow, red or even deep purple skin when ripe
How it tastes: Remember SweeTarts? This is the natural (and more yummy) version -- a little sugary with a sour after-bite
Why it’s healthy: Rich in vitamin C
How to pick it: Look for fruit that is soft and ripe, but not so ripe that it has spots
Happy eating: Eat it whole -- rind, seeds and all! Purée into sauces for chicken or pork, or blend the flesh into a smoothie

5. Persimmon
What it looks like: Bright orange; about three inches in diameter; with a glossy skin and smooth flesh
How it tastes: Subtle pumpkin-plum flavor with a hint of spice
Why it’s healthy: Good source of vitamins A and C
How to pick it: Buy Hachiya persimmons firm, then allow them to get very soft and ripe before eating; Fuyu and Sharon varieties can be eaten firm
Happy eating: Whole or peeled; add to cranberry sauce; chop and toss into a spinach salad

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July 16, 2008

Eating more...fruits and veggies

Today, more than 90% of all Americans do not eat their recommended amount of fruits and vegetables. The amounts of fruits and vegetables you need each day may seem daunting, however, fruits and veggies provide the unrivaled combination of great taste, nutrition, and abundant variety.

Eating a colorful variety of fruits and veggies provides a wide range of valuable nutrients like fiber, antioxidants,
phytochemicals, vitamins and potassium.

Five ways to eat more...

1. Cut up fruits and veggies so they are ready for a quick snack; baby carrots and edamame are a cinch
2. Frozen grapes and banana slices make a cool treat.
3. Include lettuce, tomatoes and onions on all your sandwiches and wraps.
4. Forget tortilla chips! Eat raw veggies with your favorite dips and salsas.
5. Take advantage of summer berries; add to muffins, pancakes, cereal and salads.

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June 29, 2008

Going Green....and Red and Orange.

This salad makes eating more colorful veggies as easy as 1,2, 3.

Cabbage and Carrot Slaw
4 servings

1 cup coarsely shredded, peeled carrots
1 cup coarsely shredded cabbage
1/2 cup chopped red pepper
2 scallions, minced

Dressing
1 Tbsp rice vinegar
2 tsp sesame oil
1 tsp lime juice
1 tsp honey
1 tsp light soy sauce

Garnish
1 Tbsp toasted sesame seeds

1. In a serving bowl, combine the carrots, cabbage, red pepper and scallions.
2. Whisk together the dressing ingredients. Pour over the salad.
3. Garnish with sesame seeds. Let the salad stand at room temperature for 20 minutes prior to serving.

1/2 cup serving
60 Kcal, 3.5 g fat, .5 g sat fat, 0 mg cholesterol, 70 mg sodium, 7 g carb, 2 g fiber, 4 g sugar, 1 g protein

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June 05, 2008

Green Salad Alternative

Eat more veggies with this crunchy, sweet salad.

Succotash Salad

Salad:
1 (16-ounce) bag frozen baby lima beans
3 cups fresh corn kernels
1 cup chopped red bell pepper
3/4 cup chopped green onion
1/2 cup finely chopped red onion
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons chopped fresh oregano

Dressing:
1/3 cup fresh lemon juice
2 tablespoons Dijon mustard
2 tablespoons olive oil
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper

To prepare salad, cook beans in boiling water for 12 minutes. Drain; rinse with cold water. Drain. Combine beans, corn, and next 5 ingredients (corn through oregano).

To prepare dressing, combine lemon juice and remaining ingredients, stirring with a whisk. Drizzle over salad, and toss to coat.

Yield: 8 servings (serving size: 1 cup)

CALORIES 164 (26% from fat); FAT 4.7g (sat 0.6g,mono 2.8g,poly 0.8g); PROTEIN 6.5g; CHOLESTEROL 0.0mg; CALCIUM 34mg; SODIUM 344mg; FIBER 6.3g; IRON 1.9mg; CARBOHYDRATE 27g

Cooking Light, MAY 2003

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June 02, 2008

In Season: Watermelon

Watermelon, the fruit that is really a Vegetable. Watermelon can be traced back to Africa and is part of the cucumber and squash family. Early watermelons were mainly rind and seeds. Today's varieties are larger, the flesh sweeter, the seeds smaller and the rind thinner.

It is perhaps the most refreshing, thirst quenching fruit of all. Watermelon consists of 92% water and 8% sugar, so it is aptly named.

Storing
Once picked, watermelon will not ripen easily. If unripe, try putting the whole melon in paper bag un-refrigerated. This sometimes works to ripen them. Watermelons can be kept for short periods of time, up to 2 weeks, uncut at room temperature. Wash watermelon with soap and water before cutting. Once cut, package what is not eaten in closed plastic containers or bags and put back in the refrigerator.

Nutrition
Watermelons are in nature an excellent source of vitamins A, C, and B6. They are also a great source of potassium, and extremely low in sodium.

Selecting
Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold. Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a buttery yellow underside where it touched the ground. There should be a melon like smell or fragrance. Thump if you must, sound should be dull and hollow. Lift them, weight should be heavy for size.

Watermelon Smoothie

Combine 1 cup seedless watermelon chunks, 6 oz fat free lemon yogurt, 1 tsp honey and 4 ice cubes in a blender. Mix to a smooth texture and serve.

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May 26, 2008

Fruit Desserts

Grilled Banana Split

1. Slice an unpeeled banana lengthwise in half, leaving the bottom peel intact. Stuff the middle with 2 Tbsp of dark chocolate chips and 1 Tbsp crushed pineapple.

2. Wrap banana in foil and grill 3-4 mins. Remove the foil, place banana on a plate and slice through.
3. Top with ¼ cup strawberry sorbet.

Crunchy Frozen Bananas

1. On a plate, roll a small, peeled banana in ½ cup fat free vanilla yogurt (about half will stick).
2. Sprinkle with 2 Tbsp whole oats and cover with wax paper.
3. Chill in the freezer for at least 4 hours. Unwrap banana, discard paper, and eat immediately.

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May 22, 2008

Eating More....Cauliflower

Value: Just because it’s not a bright green vegetable doesn’t mean it has no nutritional value.

Nutrients: (1 cup) 46.4mg vitamin C (77 percent), 16mcg vitamin K (20 percent), 57mcg folate (15 percent), 0.222mg vitamin B6 (11.1 percent) and, notably, 303mg potassium (9 percent), 2.5g fiber (10 percent) and 15mg manganese (4 percent).

Health Perks: Cauliflower is a top source of the antioxidants known as glucosinolates. These are phytonutrients that remove free radicals from the body by stimulating the body's own natural antioxidant systems. Additionally, the high amounts of vitamin C in cauliflower are healthy for the skin and the immune system. Lastly, diets rich in potassium (which lowers blood pressure), fiber (which reduces cholesterol), vitamin C (which prevents oxidation of LDL 'bad' cholesterol) and vitamin B6 (which reduces homocysteine levels) are associated with maintaining a healthy heart,
Nutrition Stats: (1 cup) 25 calories, 5.3g carbs, 1.98g protein, 2.5g dietary fiber, 0.1g fat, 30mg sodium.

Purchasing: Look for firm, white, clean tops. Avoid brown spots and soft heads.

Storage: Cauliflower will keep for up to five days if stored in the crisper section of the refrigerator. If the head is not purchased wrapped, store it in an open or perforated plastic bag. Keep it stem-side up to prevent moisture from collecting on it.

Antipasto salad

6 cups water
1/4 cup fresh lemon juice, divided
4 medium artichokes (each about 12 ounces)
1 (7-ounce) bag whole baby carrots with tops
3 cups small cauliflower florets
1 (8-ounce) bag baby pattypan squash, halved
3 tablespoons red wine vinegar
2 tablespoons extravirgin olive oil
1 teaspoon chopped fresh thyme
1/2 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1/2 cup vertically sliced red onion
1/3 cup pitted kalamata olives, halved
1/3 cup fresh flat-leaf parsley leaves

Combine water and 2 tablespoons juice in a large bowl. Cut off stem from an artichoke to within 1 inch of base; peel stem. Remove bottom leaves and tough outer leaves, leaving tender heart and bottom. Cut lengthwise into quarters. Remove fuzzy thistle from bottom with a spoon; place in lemon water. Repeat procedure with remaining artichokes. Drain artichokes. Cook artichokes in boiling water 6 minutes or until tender. Remove from pan with a slotted spoon; plunge into a large bowl of ice water. Add carrots to pan; cook 1 minute. Add cauliflower and squash to pan; cook an additional minute or until vegetables are crisp-tender. Drain and plunge in ice water with artichokes. Drain artichoke mixture well.

Combine remaining 2 tablespoons juice, vinegar, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk. Add artichoke mixture, onion, and olives; toss gently to coat. Cover and chill. Sprinkle with the parsley just before serving.

Yield: 8 servings (serving size: 1 1/4 cups)

CALORIES 117 (44% from fat); FAT 5.8g (sat 0.8g,mono 4g,poly 0.8g); PROTEIN 3.9g; CHOLESTEROL 0.0mg; CALCIUM 62mg; SODIUM 360mg; FIBER 5.7g; IRON 1.7mg; CARBOHYDRATE 15.3g

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March 19, 2008

Green is still in!

St. Patty's Day may be over, but that doesn't mean you don't have to eat your greens!.

Avocado: Avocado is a good source of monounsaturated fats, which help lower cholesterol. Avocados also are good sources of both vitamin E and lutein, a natural antioxidant that may help maintain eye health.

Broccolini: It's packed with the cancer-fighting nutrients isothiocyanates, sulforaphane, and indoles all linked with reducing the risk of breast, prostate, cervical, lung, and other cancers and offers as much vitamin C as orange juice.

Tomatillo: The vegetable, which is a good source of vitamin C and potassium, is used in salsa verde and can be eaten raw.

Posted by Lisa at 07:32 AM | Comments (0) | TrackBack

January 22, 2008

In Season: Oranges

Fruits and Veggies. More Matters.

Did you know:
The proper name for an orange seed is a pip.

Selection:
Choose oranges with firm, smooth skins, heavy for size.

Storage:
Store at room temperature for 1-2 days.
Refrigerate for 1-2 weeks.

Nutrition Benefits:
Fat free; saturated fat free; sodium free; cholesterol free; good source of dietary fiber; high in vitamin C.

For recipes on how to get your kids to eat more fruits and veggies, click here

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January 15, 2008

Eating More Edamame

Eating edamame can be as easy as boiling the whole pod, sprinkle with a little sal and using your teeth to get the bean out. Try adding cooked, shelled edamame to salads, stir-frys or try the recipes below.

Edamame-Avocado Dip

3/4 cup frozen edamame, thawed & shelled
3 tablespoons water
2 tablespoons avocado
1 tablespoon fresh lemon juice
1 garlic clove, halved

1. Combine all ingredients in a food processor & process until smooth.
2. Cover & chill.
3. Serve with raw veggies.

Edamame Salad

2 tablespoons sesame oil
1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon Asian chili garlic sauce (see Notes)
1 pound shelled edamame, cooked and cooled
2 green onions, thinly sliced
1/4 cup chopped mint
1/4 cup sliced almonds

In a small bowl, whisk together sesame oil, rice vinegar, soy sauce, and chili sauce. Set aside. In a large bowl, combine edamame, green onions, mint, and almonds. Toss with dressing to coat.

Note: Nutritional analysis is per serving.

Yield: Makes 8 servings

CALORIES 113 (60% from fat); FAT 7.6g (sat 0.6g); PROTEIN 6.6g; CHOLESTEROL 0.0mg; SODIUM 93mg; FIBER 3.2g; CARBOHYDRATE 6.2g

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December 21, 2007

More Matters! Even in the Winter!

Fruits and veggies....more matters. Here are some favorite winter fruit and veggie recipes to help get more in everyday.

Winter Squash Risotto

Makes 4 servings, about 1 1/2 cups each
Ingredients

5 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons extra-virgin olive oil
3 medium shallots, thinly sliced
3 cups chopped peeled butternut, hubbard, red kuri or kabocha squash (½-inch pieces)
2 cups shiitake mushroom caps, thinly sliced
½ teaspoon dried thyme
½ teaspoon salt
¼ teaspoon freshly ground pepper
1/8 teaspoon crumbled saffron threads (optional)
1 cup arborio rice
½ cup dry white wine or dry vermouth
½ cup finely grated Parmigiano-Reggiano cheese

Instructions

1. Place broth in a medium saucepan; bring to a simmer over medium-high heat. Reduce the heat so the broth remains steaming, but is not simmering.
2. Meanwhile, heat oil in a large saucepan over medium heat. Add shallots; cook, stirring, until fragrant, about 1 minute. Stir in squash and mushrooms; cook, stirring often, until the mushrooms give off their liquid, about 5 minutes. Add thyme, salt, pepper and saffron (if using); cook for 30 seconds. Add rice; stir until translucent, about 1 minute. Add wine (or vermouth) and cook, stirring, until almost absorbed by the rice, about 1 minute.
3. Stir in 1/2 cup of the hot broth; reduce heat to a gentle simmer and cook, stirring constantly, until the liquid has been absorbed. Continue adding the broth 1/2 cup at a time, stirring after each addition until all the liquid has been absorbed, until the rice is tender and creamy, 30 to 40 minutes total. (You may have some broth left.) Remove from the heat and stir in cheese.

Nutrition Information

Per serving: 372 calories; 11 g fat (3 g sat, 6 g mono); 15 mg cholesterol; 54 g carbohydrate; 14 g protein; 6 g fiber; 632 mg sodium; 790 mg potassium.
Nutrition bonus: Vitamin A (380% daily value), Vitamin C (65% dv), Potassium (21% dv), Calcium (20% dv).

Green & Yellow Beans with Wild Mushrooms

Makes 10 servings, about 3/4 cup each
Ingredients

1 pound green beans, trimmed
1 pound yellow wax beans, trimmed
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
8 ounces wild mushrooms, such as chanterelle, oyster or porcini, trimmed and sliced (see Substitution Note)
½ teaspoon kosher salt, divided
Freshly ground pepper to taste

Instructions

1. Bring a large pot of water to a boil. Add green beans and wax beans and cook until tender-crisp, about 4 minutes. (Cook for another minute or two if you like your green beans more tender.) Drain well.
2. Meanwhile, heat oil in a large heavy skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Stir in mushrooms and cook, stirring, until they release their juices and most of the liquid has evaporated, about 5 minutes. Season with 1/4 teaspoon salt and pepper.
3. Reserve 1 tablespoon of the mushrooms for garnish. Add the cooked beans to the mushrooms in the pan and cook, stirring to combine, until heated through, 1 to 3 minutes. Season with the remaining 1/4 teaspoon salt and pepper. Serve topped with the reserved mushrooms.

Nutrition Information

Per serving: 75 calories; 5 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 8 g carbohydrate; 2 g protein; 3 g fiber; 59 mg sodium; 272 mg potassium.

Crunchy Pear & Celery Salad

Makes 6 servings, 1 cup each
Ingredients

4 stalks celery, trimmed and cut in half crosswise
2 tablespoons cider, pear, raspberry or other fruit vinegar
2 tablespoons honey
¼ teaspoon salt
2 ripe pears, preferably red Bartlett or Anjou, diced
1 cup finely diced white Cheddar cheese
½ cup chopped pecans, toasted (see Tip)
Freshly ground pepper to taste
6 large leaves butterhead or other lettuce
eating well Crunchy Pear & Celery Salad Ingredients Cont.

Instructions

1. Soak celery in a bowl of ice water for 15 minutes. Drain and pat dry. Cut into 1/2-inch pieces.
2. Whisk vinegar, honey and salt in a large bowl until blended. Add pears; gently stir to coat. Add the celery, cheese and pecans; stir to combine. Season with pepper. Divide the lettuce leaves among 6 plates and top with a portion of salad. Serve at room temperature or chilled.
eating well Crunchy Pear & Celery Salad Instructions Cont.

Nutrition Information

Per serving: 221 calories; 14 g fat (5 g sat, 4 g mono); 20 mg cholesterol; 20 g carbohydrate; 6 g protein; 4 g fiber; 244 mg sodium; 234 mg potassium.

Posted by Lisa at 07:03 AM | Comments (0) | TrackBack

December 13, 2007

It's That Time of Year to... Eat More Cranberries

Health benefits: Cranberries -- a good source of vitamins A and C -- contain antioxidants and flavonoids that help reduce the risk of heart disease and stroke and protect you from cancer. They also contain fiber, which aids in digestion and helps lower cholesterol.

Nutritional info: One cup of whole, raw cranberries -- 47 calories -- provides an impressive 4.0 grams of fiber, along with 0.4 gram of protein, 0.2 gram of fat (none of it saturated), 1.0 milligram of sodium, and no cholesterol.

How to eat them: Traditional sauce aside, these very tart berries work well in pies, cobblers, muffins, chutneys, and relishes. They also complement meat superbly, and mix nicely with other, less tart fruits. The best way to chop fresh or frozen cranberries -- which do not need to be defrosted before use -- is to use the "pulse" setting on a food processor with a metal blade. If you're cooking the berries, be sure to remove them from the heat when they pop, or they'll start to turn mushy and bitter.

Peak growing season: Harvesting generally occurs between in September and October, with the peak market period running through December.

Apple Walnut Salad with Cranberry Vinaigrette

INGREDIENTS

* 1/2 cup chopped walnuts
* 1/4 cup cranberries
* 1/4 cup balsamic vinegar
* 1 cup red onion, chopped
* 1 tablespoon white sugar
* 1 tablespoon Dijon-style prepared mustard
* 1 cup vegetable oil
* salt and pepper to taste
* 10 cups mixed salad greens, rinsed and dried
* 2 Red Delicious apples, cored and thinly sliced

DIRECTIONS

1. Preheat the oven to 350 degrees F (175 degrees C). Spread the walnuts out on a baking sheet in a single layer. Bake for 8 to 10 minutes in the preheated oven, or until lightly toasted.
2. In a food processor, combine the cranberries, vinegar, onion, sugar, and mustard. Puree until smooth; gradually add oil, and season with salt and pepper.
3. In a salad bowl, toss together the greens, apples, and enough of the cranberry mixture to coat. Sprinkle with walnuts, and serve.

CRANBERRY NUT BREAD

1 c. sugar
1 c. cranberries, chopped
2 c. flour
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
1 tsp. cinnamon
1 egg
1/4 c. salad oil
1 tsp. grated orange rind
3/4 c. orange juice
1/2 c. chopped walnuts

Stir 1 tablespoon sugar into chopped cranberries; set aside. In large bowl, combine remaining sugar with dry ingredients; blend thoroughly. With hand beater, beat egg, oil, rind and juice together. Stir into dry ingredients, mixing just enough to moisten. Fold in the nuts and cranberries. Bake in greased loaf pans, at 350 degrees for about 1 hour or until done. Best after frozen and thawed.

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November 29, 2007

Hello to Winter Fruits and Vegetables

Summer may be over but don’t say good bye to fresh produce just yet. Here are some nutrient dense fall/winter produce to awaken your taste buds and add some variety to your plate.

Pomegranate
Nutrients: Vitamins A and C
Look for: Heavy and plump; shiny skin
Suggestions: Use seeds in salads; juice can be used in drinks and desserts

Kale
Nutrients: Vitamins A and C, calcium, phosphorus, magnesium and iron
Look for: Pick tender, young leaves if possible
Suggestions: Raw in salads or saute slightly with olive oil and seasonings; use in soup

Cranberries
Nutrients: Vitamin C and fiber
Look for: Shiny and hard
Suggestions: Cook it down as compote; add to stuffing or quick breads

Cabbage
Nutrients: Vitamins A and C
Look for: Tight firm heads
Suggestions: Raw in cole slaw or salad; chop or slice for stir fry or soup

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November 18, 2007

In Season: Tangerines

Tangerines are in the mandarin orange family. They are easy to peel and are less acidic than their citrus-siblings. Eat one and you get about 1/3 of your daily vitamin C recommendation. And the best part is that most tangerines are seedless. Try this: when making a vinaigrette, substitute tangerine juice for the vinegar to add some extra zest!

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November 06, 2007

The Truth About Mushrooms

“'Nutritionally void, dangerous to eat, and not that flavorful'—it’s all just a bunch of rumors" writes Lucy Burningham in the last edition of Women's Adventure Magazine. Are mushrooms good for you, bad for you and how exactly do you clean mushrooms? Find out more here.
Being a favorite of mine, they find their way into many of my meals.

Veggie Enchiladas
Mushroom Ragout
Apple-filled Pork Roast
Grilled Pizza

Posted by Lisa at 09:03 PM | Comments (0) | TrackBack

October 26, 2007

The Power of Blueberries

Research suggests that blueberries’ high antioxidant activity helps reduce oxidative stress that can cause damage to cells, leading to cancer, cardiovascular disease and other diseases of aging. They’ve also been shown to help prevent urinary tract infection by preventing harmful bacteria build up.

How to purchase:
Look for firm, plump, dry berries with smooth skins and a silvery sheen. Reddish berries are not quite ripe but can be used for cooking. Avoid soft or shriveled fruit, or any signs of mold.

Storage:
Refrigerate fresh berries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.
Fresh berries can be frozen for use throughout the year. Place dry berries in a resealable bag or a rigid container. If you use frozen berries in a recipe, always measure while they are still frozen.

Ways to eat more:
1. Add them to a smoothie with yogurt or milk and other favorite fruit.
2. Sprinkle blueberries over a green salad. Try this: Toss lettuce, celery, orange sections and blueberries in a large bowl. Drizzle with olive oil and vinegar.
3. Dried blueberries can be added to rice pilaf, cereal, carrot salad or bread stuffing.
4. Add to pancake, waffle or muffin mix.
5. Add to Rice Krispy Squares for a sweet treat.
6. Add fresh or frozen blueberries to hot or cold cereal.

Nutrition Facts:
Serving Size: 1 Cup
Calories: 80, Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Carbohydrate: 19g, Fiber: 5g, Protein: 1g, Vitamin C: 15%

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October 24, 2007

In Season: Squash

If you've been to your local produce market lately you've noticed the mounds of squash available this time of year. Just when you thought the summer produce season was over - this is a great tasting, nutrient dense, fall vegetable - high in fiber, vitamin A and potassium. So, as you're picking out your pumpkin to carve, pick up a squash to try something new!

Baked Squash

1 small acorn squash, cut in half, seeds removed.

Preheat oven to 375 degrees. Place the squash cut side up on a baking sheer. Bake for 40-45 minutes or until the squash is soft when knife is inserted.

For a sweeter squash:
Drizzle each half of squash with 1 tsp maple syrup and sprinkle with cinnamon and nutmeg.

Or, for an Italian taste:
Sprinkle Parmesan cheese and breadcrumbs on top of the squash.

If you like Asian:
Drizzle soy sauce on top of each half.

Posted by Lisa at 07:33 AM | Comments (0) | TrackBack

October 20, 2007

Favorite Flavoring: Capers

Capers are immature buds plucked from a small bush native to the Middle East and Mediterranean regions of the world.
It is a rich source of antioxidants, and exhibits protective benefits even when consumed in the small concentrations used for flavoring.

Try these recipes:
Bruschetta Pomodoro
Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce
Tomato Crostini

Posted by Lisa at 09:47 AM | Comments (0) | TrackBack

October 18, 2007

Fall Foods: Apples

My favorites:
Fuji
A relative newcomer to the American public, these baseball-sized beauties have become hugely popular due to their sweet flavor and incredibly crispy texture.

McIntosh
This apple has been loved since John McIntosh discovered seedlings in Ontario in 1811. The tender white flesh is crisp when freshly harvested, but soon adopts a softer consistency, making it perfect for cooking into pies or sauce. Macs are sweet and juicy with a pleasant tanginess.

The best apple pie filling combines “saucy” apples (that cook down to a saucelike texture) and “shapely” apples (that hold their shape after baking). Pick one variety from each category. SAUCY: McIntosh, Cortland, Macoun, Mutsu (Crispin), Paula Red or Empire. SHAPELY: Granny Smith, Golden Delicious, Jonathon, Jonagold, Northern Spy or Ida Red.

Try one of my favorite salads!

Posted by Lisa at 07:30 PM | Comments (0) | TrackBack

October 14, 2007

More Reasons Why More Matters!

Cruciferous vegetables are commonly linked to a decrease risk of certain cancers. Recent research suggests it may be helpful in preventing heart disease as well. Broccoli, cauliflower and cabbage are all part of the cruciferous vegetable group.

A certain compound in these vegetables called indole has been found to decrease the secretion of a specific apolipoprotein (apoB). ApoB is a component of LDL cholesterol and helps to transport cholesterol to tissues. High concentrations have been linked with plaque build up in the arteries. Try this tonight!

Posted by Lisa at 09:17 AM | Comments (0) | TrackBack

October 01, 2007

Bean Breakdown

Beans can be purchased fresh, frozen, canned and even dried. They offer an alternative protein source and help boost your fiber intake. Beans are in both the vegetable and meat group on the food pyramid - and if you're counting carbs, don't forget to include these. Beans are a nutrient-dense food.

Cannellini or white navy beans are quite versatile when looking for a delicate flavor. They work well in soups and pasta dishes because they pair nicely with tomatoes.

Chickpeas or garbanzo beans have a very nutty flavor. They hold well when cooked because of their firm texture. Of course, they make a tasty hummus but also go well with salads or sauted with greens like kale or broccoli rabe. Chickpeas are often found in Mediterranean dishes.

Yellow soybeans have a somewhat bland taste and therefore require a bit of seasoning. Black soybeans do well on their own has a side dish or as an accent in salads. Both are also great additions to stews, soups, chili or purred into a dip.

Edamame are sweet, green soybeans which can be eaten in or out of the pod. This is one of my favorite appetizers - often served at Japanese restaurants. Simply boil for a short time and add a touch of salt. These can be bought fresh or frozen and can also be added to salads or stir-fries.

Black beans have a velvety texture and are sometimes compared to mushrooms. They also hold their shape well when cooked. Top a baked potato with black beans or add them to chili or burritos. They're often found in one layer of a multi-layer taco dip. We had these black bean enchiladas last night.

Kidney beans are shaped just like their name. They simmer well with other ingredients where they can absorb seasonings and flavors of the other ingredients. Mix with white and black beans to make a colorful salad. Add them to chili for a hearty meal.

Posted by Lisa at 06:34 PM | Comments (0) | TrackBack

September 25, 2007

Dried Fruit Challenge

Nutrient density measures the amount of nutrients a food provides relative to the amount of energy it contains. A food high in nutrients and low in calories would have a high nutrient density.
Let's compare 2 dried fruits: raisins and cranberries. They both can add flavor and variety to oatmeal, salads, rice pilaf, cereal and cookies or can be a great snack by themselves or paired with a handful of nuts.

Raisins are packed with potassium and iron though are a bit higher in calories. Here's the breakdown:

Dried cranberries: 1/4 cup serving: 93 calories, .2 mg of iron, 12 mg of potassium.
Raisins: 1/4 cup serving: 120 calories, 1.1mg iron, 310 mg potassium.

Either one is considered a serving of fruit for the day!

Posted by Lisa at 07:54 AM | Comments (0) | TrackBack

September 08, 2007

Nutrition for your skin

As we grow older, our skin tends to lose its elasticity, becomes dry and the appearance of fine lines and age spots is inevitable. Other factors that promote unhealthy skin include poor diet and nutrition, exposure to harsh soaps, exposure to the sun, dry, windy climate, excessive alcohol consumption and cigarette smoking. Skin cells have special agents for combating free radicals and repairing skin damage. These free-radical fighters are called antioxidants. Recent research suggests that antioxidants may play an important role in preventing or delaying the onset of degenerative diseases, thereby slowing the effects of aging.

So which foods are important to keep your skin looking youthful? You guessed it! Fruit and vegetables, whole grains, healthy fats – omega-3s is fish and monounsaturated fats in nuts, lean proteins like chicken. All those healthy foods dietitians promote on a daily basis!

Food sources of antioxidants:

Selenium — Helps maintain healthy hair and nails, enhances immunity, works with vitamin E to protect cells from damage. Reduces the risk of cancer, particularly lung, prostate, and colorectal. (Garlic, seeds, Brazil nuts, meat, eggs, poultry, seafood, whole grains. The amount in plant sources varies according to the content of the soil.)

Beta-carotene — Keeps skin healthy, helps prevent night blindness and infections, promotes growth and bone development. (Red, yellow-orange, and leafy green vegetables and fruits, including carrots, apricots, cantaloupe, peppers, tomatoes, spinach, broccoli, sweet potatoes and pumpkin.)

Vitamin E — Acts as the protector of essential fats in cell membranes and red blood cells. Reduces risk of cancer, heart disease, and other age-associated diseases. (Peanut butter, nuts, seeds, vegetable oils and margarine, wheat germ, avocado, whole grains, salad dressings.)

Vitamin C — Destroys free radicals inside and outside cells. Helps in the formation of connective tissue, the healing of wounds and iron absorption. Helps prevent bruising and keep gums healthy. May reduce risk of cataracts, heart disease, and cancer. (Peppers, tomatoes, citrus fruits and juices, berries, broccoli, spinach, cabbage, potatoes, mango, papaya.)

Posted by Lisa at 08:23 AM | Comments (0) | TrackBack

June 07, 2007

Grilling Tomatoes

The high heat used in grilling quickly caramelizes the natural sugars, producing slightly charred, juicy tomatoes with rich flavor.

1. Place tomato halves, cut sides down, on paper towels. Let stand 30 minutes.
2. Heat a grill pan coated with cooking spray over medium-high heat. Place tomato halves, cut sides down, in pan; grill 5 minutes. Turn tomato halves; grill 1 minute or until the skin is blackened. Remove from pan; cool 5 minutes.

Or try this...

4 ripe red tomatoes
sprinkle of salt, pepper, garlic powder
3 tablespoons extra-virgin olive oil
5 cloves garlic, minced
2 tablespoons fresh thyme leaves
1/4 cup Parmigiano-Reggiano

Cut the tomatoes in half crosswise, season with salt, pepper and garlic powder. Heat the oil in a small frying pan over medium heat. Add the garlic, and cook until just starting to turn golden brown, 1 to 2 minutes. Pour the garlic and oil into a heatproof bowl.

Oil the grill and set for high heat. Place the tomatoes cut side down and grill for 3 to 5 minutes. Turn over, top with the garlic oil mixture and continue to cook for another 3 minutes. Remove from grill and top with thyme, House Seasoning and Parmigiano-Reggiano. Serve immediately.

Posted by Lisa at 07:20 AM | Comments (0) | TrackBack

June 03, 2007

In Season: Strawberries

Buying tips: Purchase strawberries that are shiny, firm and very fragrant. A strawberry should be almost completely red, though some whiteness near the leafy cap is acceptable.

Storage tips: Refrigerate unwashed strawberries with the caps on until ready to use. Just before using, wash and hull.

Watermelon-and-Kiwi Skewers with Starry Strawberry Cream

The watermelon and kiwifruit can be cut up one day in advance. Thread the fruit onto skewers a few hours before the party. The strawberry cream is best when prepared only a few hours prior to serving.

3/4 cup sliced strawberries
1/2 cup vanilla low-fat yogurt
1 tablespoon 1/3-less-fat cream cheese
1 teaspoon fresh lemon juice
1/2 teaspoon powdered sugar
24 (1/2-inch) watermelon balls
2 kiwifruit, each peeled and cut into 12 pieces

Place first 5 ingredients in a blender; process until smooth. Cover and chill.

Thread 1 watermelon piece and 1 kiwi-fruit piece onto each of 24 skewers. Serve with sauce.

Note: To shape the kiwifruit as in the photo, cut a thin vertical slice off both ends of fruit, revealing the flesh. Peel by cutting vertical strips from one end to the other. Cut each kiwifruit lengthwise into quarters. Cut each quarter crosswise into thirds.

Yield: 8 servings (serving size: 3 skewers and 2 tablespoons sauce)

CALORIES 40 (18% from fat); FAT 0.8g (sat 0.4g,mono 0.2g,poly 0.1g); PROTEIN 1.3g; CHOLESTEROL 2mg; CALCIUM 34mg; SODIUM 18mg; FIBER 1.1g; IRON 0.2mg; CARBOHYDRATE 7.6g

Fruit Salsa with Cinnamon Crisps

1 pint fresh strawberries, chopped
1 large banana, chopped
1 Red Delicious apple, chopped
1 kiwifruit, peeled and chopped
1/4 cup fresh lemon juice
1/4 cup sugar
1/4 teaspoon ground nutmeg
1 1/4 teaspoons ground cinnamon, divided
4 (7 1/2-inch) flour tortillas
Vegetable cooking spray
2 tablespoons sugar

Combine first 4 ingredients. Stir together lemon juice, 1/4 cup sugar, nutmeg, and 1/2 teaspoon cinnamon; toss with fruit. Chill.

Cut each tortilla into eighths. Arrange pieces on baking sheets. Lightly coat with cooking spray. Combine remaining 3/4 teaspoon cinnamon and 2 tablespoons sugar. Sprinkle over tortilla chips.

Bake at 350° for 6 to 8 minutes or until lightly browned. Serve with fruit salsa.

Yield: 4 servings

CALORIES 310 (11% from fat); FAT 3.8g (sat 0.8g,mono 1.5g,poly 0.7g); PROTEIN 5.6g; CHOLESTEROL 0.0mg; CALCIUM 122mg; SODIUM 168mg; FIBER 4g; IRON 1.6mg; CARBOHYDRATE 67g

Posted by Lisa at 07:19 AM | Comments (0) | TrackBack

May 03, 2007

Nutrition shines through

Researchers say that there five nutrients all of us need to feed our face, when it comes to beauty from the inside out.

These skin nutrients work inside the body as anti-oxidants, chemicals that can help fight free radicals that build up in the body. It's recommended that people eat 5-9 fruits and vegetables all the time to get all the anti-oxidants in.

The specific five, recommend by a recent summary report in Natural Health include:
1. Vitamin A, found in carrots to reduce sun damage
2. Vitamin B5, found in cauliflower to help in healing

3. Vitamin C, found in oranges to help smooth the skin
4. Omega 3 and Omega 6 fatty acids, found in walnuts and sunflower seeds for skin moisture
5. Zinc, found in mushrooms to reduce acne breakouts

For best anti-aging results, eat these with a variety of other foods in moderation.

Posted by Lisa at 07:54 AM | Comments (0) | TrackBack

April 17, 2007

In Season: Artichokes

Right now is peak season for a delicious yet sometimes confusing vegetable: the artichoke. Here are a few tips for choosing and cooking artichokes:

* Buy artichokes that are heavy, have a tight leaf formation and a dark green color. Artichokes that look dry aren't your best bet.

* Store artichokes in a plastic bag in the refrigerator for up to three days.

* Like all produce, wash them before eating.

* After cooking the artichoke, break off the leaves one at a time. Pull the leaf through your teeth to remove the soft portion and throw away the rest of the leaf. The soft base can be enjoyed as well.

If preparing and eating whole artichokes seems difficult, canned artichokes (not packed in oil) are a delicious addition to pastas, salads and dips. Artichokes are high in potassium, low in calories, fat-free and contain some folate, magnesium, fiber and vitamin C.

Posted by Lisa at 02:49 PM | Comments (0) | TrackBack

April 10, 2007

Fruits & Veggies - More Matters

If knowledge leads to better behavior, we should be the healthiest nation on Earth. At least half the magazines at a newsstand have a health or nutrition story at the top of the page. Television and newspapers are not far behind. Some of the messages are confusing -- low fat vs. high fat, the good news about supplements, the bad news about supplements, and so on. Through all this confusion there is one consistent message that grows stronger with continuing research. Fruits and vegetables offer great taste and powerful disease-fighting phytochemicals. The 5 a Day campaign, encouraging us to eat five servings of produce a day, has been around for a long time. More than 50 percent of consumers know that they need five or more servings of fruits and vegetables daily.

The disconnect is with the actual eating. Only about 10 percent of adults enjoy the recommended five a day. I have been around the food table a few times and I am surprised and disappointed that intake is so low.

It is now time for a second generation of fruit and vegetable campaigns, new slogans with new strategies. Goodbye 5 a Day. Get ready for "Fruits & Veggies -- More Matters.'' The key word is more. This campaign, sponsored by the Centers for Disease Control and Prevention and Produce for Better Health, is saying that all forms of fruits and veggies count, including fresh, frozen, canned, dried and 100 percent juice.

Posted by Lisa at 07:44 AM | Comments (0) | TrackBack

April 02, 2007

Five ways to get closer to that 5 (or more) a day!

1. Make fresh salsa with chopped tomatoes, cilantro and onion. Blend in a food processor and serve with baked tortilla chips.
2. Make a snack kabob with chunks of part-skim mozzarella cheese, grapes and pineapple.
3. Dip giant strawberries in low fat vanilla yogurt and roll in chopped cashews or almonds.

4. Make a veggie quesadilla with bell pepper, artichokes, mushrooms and part-skim mozzarella cheese.
5. Make single servings of trail mix – sunflower seeds, pretzels dried apricots and cranberries.

Posted by Lisa at 07:08 AM | Comments (0) | TrackBack

March 15, 2007

Celebrate St Patty's Day with Something Green...Asparagus!

When spring weather is just right, an asparagus stalk can grow as much as 10 inches a day. Even more impressive is what it can do for your diet. Asparagus is low in calories (about 5 calories a stalk) and is packed with vitamins A, C and E. Just a half-cup serving of asparagus delivers a third of the recommended daily intake of folate.
When shopping for asparagus, look for firm stalks with tight tips. Fresh asparagus should snap when bent. Though best eaten the day purchased, asparagus can be refrigerated, wrapped in a damp cloth inside a plastic bag, for three days.

Opinion is divided, but many people believe large stalks are sweeter and juicer than thin ones. White asparagus tends to be less flavorful. Purple asparagus will have a fruity flavor.
Peeling tough-skinned stalks with a vegetable peeler will help ensure that the tips and stalks cook at the same rate. And be sure to rinse all asparagus thoroughly before cooking to remove any lingering sand.
For an even simpler preparation, try microwaving a pound of asparagus with a few tablespoons of water in a covered glass dish for about 3 minutes, or until tender.
To roast asparagus, place the stalks on a baking sheet, drizzle with a tablespoon of extra-virgin olive oil, and roast at 500 F for 10 minutes, or until wilted and browned in spots.

Asparagus Braised with Fresh Rosemary and Bay Leaves
(Start to finish: 15 minutes)

• 2 lbs. fresh green or white asparagus, bottoms trimmed, peeled if tough
• 1 T. extra-virgin olive oil
• 1 t. coarse sea salt
• 3 sprigs fresh rosemary
• 3 bay leaves, preferably fresh

In a skillet large enough to hold the asparagus in a single layer, combine the asparagus, oil, salt, rosemary and bay leaves. Sprinkle with 3 T. of cold water. Cover and cook over high heat just until the oil and water mixture begins to sizzle.
Reduce heat to medium and braise the asparagus, covered, turning from time to time, until the asparagus begins to brown in spots, about 8 to 10 minutes. Cooking time will vary based on the thickness of the asparagus. Serve immediately.
Makes 4 servings.
Nutrition information per serving: 68 calories, 4 g total fat, 3 g protein, 8 g carbohydrate, 5 g fiber, 594 mg sodium

Posted by Lisa at 07:37 AM | Comments (0) | TrackBack

February 20, 2007

Take advantage of healthy convenience foods

Paying extra for convenience foods is well worth it if it means they’ll help you eat nutritiously. These packages of vegetables are washed, sliced and ready to go. When you get home from the office at 6 p.m., having these packages in the fridge gets you one step closer to your daily fruit and vegetable quota (5-9!). What’s more, by staying home and cooking rather than eating out, you still saved money.

Posted by Lisa at 07:48 AM | Comments (0) | TrackBack

February 15, 2007

Kiwi: Looks Can Be Deceiving

Kiwi have a reputation as one of the more "unattractive" inhabitants of the produce aisle. The fruit's brown, furry outside turns some people away -- but they are missing out on the delicious green inside.

Kiwi are available almost year-round and can be stored in your refrigerator for up to three weeks. You can cut them in half and eat with a spoon or slice them and add to salads and desserts.

Kiwis are high in vitamin C and a good source of potassium and fiber.

Posted by Lisa at 08:53 PM | Comments (0) | TrackBack

February 12, 2007

ABCs of Nutrition

C is for Carrot
Carrots are an excellent source of beta carotene, which is converted by the body into vitamin A (retinol). Vitamin A helps maintain vision and promotes the growth of healthy cells and tissues. Carrots also contain lutein, which is thought to protect the retina. One serving of this recipe provides twice the estimated daily requirement for vitamin A.

Baby minted carrots

Ingredients
6 cups water
1 pound baby carrots, rinsed
1/4 cup apple juice
1 tablespoon cornstarch
1/2 tablespoon chopped fresh mint leaves
1/8 teaspoon ground cinnamon

Directions

Put 6 cups of water into a large saucepan. Add the carrots and boil until tender-crisp, about 10 minutes. Drain the carrots and set aside in a serving bowl.

In a separate saucepan over moderate heat, combine the apple juice and cornstarch. Stir until the mixture thickens, about 5 minutes. Stir in the mint and cinnamon.

Pour the apple juice mixture over the carrots. Serve immediately. Makes 6 servings

Nutritional Analysis
(per serving)
Calories 38
Protein 1 g
Carbohydrate 10 g
Fiber 2 g
Total fat 0 g
Sodium 45 mg
Potassium 191 mg
Calcium 28 mg

Posted by Lisa at 07:26 AM | Comments (0) | TrackBack

February 09, 2007

ABCs of Nutrition

B is for Broccoli
Besides being a good source of calcium, potassium, folate and fiber, broccoli contains phytonutrients — a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C — antioxidants that protect your body's cells from damage.

Posted by Lisa at 07:23 AM | Comments (0) | TrackBack

February 06, 2007

ABCs of Nutrition

A is for Apple
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of the vitamin C — an antioxidant that protects your body's cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate.

Posted by Lisa at 07:22 AM | Comments (0) | TrackBack

January 27, 2007

Super Citrus!

We all know citrus fruits are loaded with vitamin C; one orange has a whole day’s requirement. But that's not all citrus fruits have to offer.

* Citrus juice contains flavonoids, a phytonutrient that lowers the body's production of cholesterol, inhibits blood clot formation and boosts the bang of vitamin C.
* They’re also loaded with soluble fiber which lowers cholesterol, maintains healthy blood sugar levels, and helps you to manage your weight.

* That explosion of scent that erupts when you grate a citrus peel is produced by limonene, an oil found in the peel that might inhibit a variety of cancers.

Oranges and grapefruits are in peak season during the winter. Their bright flavors are a perfect antidote to a cold, dreary day. Lemons and limes, available year-round, are especially welcome during summer’s heat.

ROMAINE, RED ONION & ORANGE SALAD

Sweet oranges and sharp red onion perk up romaine lettuce in this colorful salad.

Makes 4 servings

1 small red onion, thinly sliced
2 navel oranges
1/3 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
Pinch of sugar
Salt & freshly ground pepper to taste
4 cups washed, dried and torn romaine lettuce or escarole

1. Soak onion slices in cold water for 10 minutes; drain. With a sharp knife, peel oranges, removing white pith. Slice.
2. Whisk together orange juice, oil, mustard, garlic, sugar, salt and pepper in a salad bowl. Add lettuce, onions and orange slices; toss well.

NUTRITION INFORMATION: Per serving: 131 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 16 g carbohydrate; 2 g protein; 3 g fiber; 111 mg sodium; 345 mg potassium.

Posted by Lisa at 09:30 AM | Comments (0) | TrackBack

January 07, 2007

Berry Power!

All fruits are stellar sources of nutrients, but strawberries, raspberries, blueberries and blackberries stand out from the pack.

* They're high in vitamin and fiber content.
* They're an excellent source of antioxidants, compounds that protect our bodies from the stress of day to day living. The antioxidant anthocyanin has triple the stress-fighting power of vitamin C and is known to block cancer-causing damage as well as the effects of many age-related diseases.

* They give your memory a boost. The antioxidants in berries are believed to enhance brain function.
* Fresh berries are kind to the waistline; they are naturally high in water and low in calories. Dried berries also provide excellent nutrition, but since most of the water is missing, their calories are more concentrated and you’ll usually wind up eating more of them.

Stock up on fresh berries in the summer, when they’re plentiful and inexpensive. Freeze them in small plastic bags to get an antioxidant blast year round. Stir berries into yogurt, sprinkle them on cereal or blend them in smoothies.

Posted by Lisa at 08:40 PM | Comments (0) | TrackBack

December 19, 2006

The Wait Is Over!

It's been 2 1/2 long years of feeding, watering, trimming and caring for my very first orange tree. And... it's finally producing a crop! I ate my first home-grown orange yesterday. How exciting! Growing up in PA, citrus trees weren't part of the normal backyard landscaping like they are around here.

After peeling off the 1/2" thick rind, a small, juicy orange appeared. Very sweet and tasty! And..the one today was even better! The sad part is there's only about 7 on the whole tree (shrub)...maybe that's good for the first year?

Posted by Lisa at 07:28 AM | Comments (0) | TrackBack

November 15, 2006

Comfort Foods: Homemade Soup

This is one of the best vegetable soups I've ever had (My mom's beef vegetable soup is up there too) and...it has beans in it! Beans are a great source of protein, low in fat and high in fiber. I did make a few changes to the recipe: I didn't have any potatoes, didn't add the pasta and drained and rinsed the beans to lower the sodium a bit more.

Chunky Vegetable Soup

Yielding 12 cups, this soup goes a long way. With our freezing instructions, you can reheat it for future meals.

Vegetable cooking spray
2 teaspoons vegetable oil
1 cup chopped onion
2 garlic cloves, minced
7 cups water
1 tablespoon dried basil
3/4 teaspoon salt
1/2 teaspoon dried marjoram
1/2 teaspoon pepper
1 pound red potatoes, cut into 1-inch cubes
1/2 pound small carrots, cut into 1-inch pieces
1 (15 1/2-ounce) can cannellini beans or other white beans, drained
1 (14.5-ounce) can whole tomatoes, undrained and chopped
1 (10-ounce) package frozen large lima beans
1/2 cup uncooked orzo (rice-shaped pasta)
1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Coat a large Dutch oven with cooking spray; add oil, and place over medium-high heat until hot. Add onion and garlic; sauté 5 minutes or until tender. Add water and next 9 ingredients (water through lima beans); bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add orzo; cook, uncovered, over medium heat an additional 10 minutes. Ladle soup into individual bowls, and sprinkle with cheese.
Note: Refrigerate remaining soup in an airtight container for up to one week, or freeze it for up to three months.

Yield: 8 servings (serving size: 1 1/2 cups soup and 1 tablespoon cheese)

CALORIES 224(12% from fat); FAT 2.9g (sat 1g,mono 0.7g,poly 0.8g); PROTEIN 10.6g; CHOLESTEROL 4mg; CALCIUM 127mg; SODIUM 574mg; FIBER 5.2g; IRON 3.3mg; CARBOHYDRATE 40.4g

Posted by Lisa at 06:05 PM | Comments (0) | TrackBack

November 09, 2006

Shine A Light On Mushrooms

They are very low in calories, a source of B vitamins, good for your body's antioxidant system, available in more than 3,000 varieties in North America alone and taste great: These are just some of the reasons to love mushrooms.

In addition, researchers are trying to determine if exposure to sunlight increases the vitamin D content in mushrooms, which may make them useful in boosting the body's immune system response and disease resistance. In some tests, a standard-size serving of white button mushrooms exposed to sunlight for five minutes post-harvest contained 869 percent of a person's daily value for vitamin D.

From chanterelles to shiitakes, mushrooms have woody, fruity, earthy and sweet flavors to suit any taste. If you are looking for alternatives to ground meat in recipes, try diced creminis or buttons, while steak fans can try grilled portabellas.

Posted by Lisa at 08:00 AM | Comments (0) | TrackBack

October 24, 2006

In Season: Broccoli

Broccoli is a plant of the Cabbage family. It's a cool-weather crop that does poorly in hot summer weather. Broccoli is high in vitamin C and soluble fiber. It also contains the compound glucoraphanin, leading to an anticancer compound sulforaphane. Need a new way to eat broccoli? Try this:

Broccoli and Apple Salad

Sweet, crunchy apple and broccoli create a refreshing, light side dish. Prepare this salad up to eight hours in advance for best flavor and texture.

2 1/2 tablespoons sugar
6 tablespoons apple cider vinegar
2 tablespoons Dijon mustard
1 tablespoon canola oil
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 (1 1/4-pound) head of broccoli
1 1/4 cups chopped Braeburn or Fuji apple (about 1/2 pound)
1/4 cup minced Walla Walla or other sweet onion

Combine first 6 ingredients in a large bowl, stirring well with a whisk.

Coarsely chop broccoli into 1 1/2-inch pieces, and place in bowl with vinegar mixture. Add chopped apple and minced onion, tossing to coat.

Yield: 8 servings (serving size: about 3/4 cup)

NUTRITION PER SERVING
CALORIES 72(30% from fat); FAT 2.4g (sat 0.2g,mono 1.2g,poly 0.6g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 38mg; SODIUM 196mg; FIBER 3g; IRON 0.7mg; CARBOHYDRATE 11.6g

Oriental Pasta Salad

2 cups broccoli florets
1 1/2 cups cooked spaghetti (about 3 ounces uncooked)
3/4 cup thinly sliced red bell pepper
2 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil

Steam broccoli, covered, 5 minutes or until crisp-tender. Rinse under cold water. Combine broccoli and remaining ingredients; toss gently. Cover and chill.

Yield: 4 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 125(29% from fat); FAT 4g (sat 0.6g,mono 1.4g,poly 1.7g); PROTEIN 4.3g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 255mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 18.8g

Posted by Lisa at 08:13 PM | Comments (0) | TrackBack

October 16, 2006

Sweet Potato Fries

There's nothing better than oven-baked sweet potato fries. Not only are they a good source of Vitamins A and C, folic acid and potassium, but they have a sweet and salty taste too.

Oven Sweet Potato Fries

Making oven fries out of sweet potatoes brings out their inherent sweetness.

1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper

Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total. Makes 2 servings.

Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.

Roasted Sweet Potatoes with Balsamic Drizzle

A dark, tart syrup of reduced balsamic vinegar (an inexpensive brand is fine) is a sexy accent for oven-roasted sweet potato wedges. When making the drizzle, be sure to stand over the pan near the end: it can go from perfectly caramelized to horribly burned in just a few moments.

1 1/2 pounds sweet potatoes (about 3 medium)
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1 cup balsamic vinegar
2 tablespoons honey
1 teaspoon butter

1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil.
2. Peel sweet potatoes and cut into 1/2-inch-thick wedges. Place on the prepared baking sheet, drizzle with oil and toss well. Spread the wedges in a single layer and bake until tender when pierced with a knife, 25 to 30 minutes. Remove from the oven; season with salt and pepper.
3. Meanwhile, combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter and remove from heat. Drizzle the warm sauce over the roasted sweet potatoes. Makes 4 servings.

Per serving: 212 calories; 5 g fat (1 g sat, 3 g mono); 3 mg cholesterol; 42 g carbohydrate; 2 g protein; 3 g fiber; 197 mg sodium. Nutrition bonus: Vitamin A (420% daily value), Vitamin C (30% dv).

To make ahead: The balsamic drizzle (Step 3) will keep in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop, adding a little water if the syrup has thickened too much, before drizzling over the roasted sweet potatoes.

Posted by Lisa at 01:24 PM | Comments (0) | TrackBack

October 10, 2006

Fruit of the Month: Pears, pears and more pears

My Fruit of the Month shipment arrived today. 5 pounds of pears! That's 5 Comice Pears and 4 Beurre Bosc Pears. The problem with this fruit of the month club is that they all turn ripe at the same time and it's hard to eat them all before they rot! Looks like I'll need to find some more pear recipes. Anyone have any favorites?

Posted by Lisa at 09:11 PM | Comments (0) | TrackBack

October 06, 2006

'Pear' Your Nutrition With Fruit Flavor

Pears are in season from late July to early spring, so now is the perfect time to pick up some of these delicious and healthful fall favorites.

Unlike most fruit, pears improve in both texture and flavor after they are picked. They range in shape from round to bell-shaped and in color from green to golden yellow to orangey red.

Ripe pears are juicy and can range in flavor from sweet to even a bit spicy. Enjoy pears in a variety of ways:

* Add sliced pears to a spinach salad.

* Grill pears and add to a low-fat grilled cheese sandwich.

* Complement pork or fish with a homemade pear relish made with chopped pears, onions, bell peppers, vinegar and other spices.

Choose pears that are fragrant and blemish-free. Store at room temperature until ripe and then refrigerate. Pears are not only a delicious snack but they contain potassium, nutrients and fiber.

Posted by Lisa at 09:35 AM | Comments (0) | TrackBack

October 05, 2006

Pumpkins: More Than Just For Carving

A trip to the pumpkin patch is a fall tradition for many families, followed by a fun-filled afternoon of carving jack-o-lanterns. Pumpkins are great for more than just fall décor.

The pumpkin is a member of the gourd family, which also includes the watermelon and squash. Its orange flesh has a mild, sweet flavor and the roasted seeds taste delicately nutty. Fresh pumpkins are available in the fall and winter. While some weigh in at more than 100 pounds, in general, the flesh from smaller pumpkins will be more tender and juicy.

Pumpkin may be prepared in almost any way you would winter squash and is a good source of vitamin A:

* Blend a pumpkin smoothie. Whirl pumpkin, fat-free milk, frozen vanilla yogurt, a dash of pumpkin pie spice or cinnamon in a blender.

* Add fresh cooked or canned pumpkin to your favorite pancake batter.

* Cook mashed pumpkin with chicken broth, fat-free half-and-half, nutmeg, onion and other spices for pumpkin soup. Serve in a cleaned out pumpkin for a seasonal touch.

Choose pumpkins that do not have blemishes. Store whole pumpkins at room temperature up to a month or refrigerate up to three months.

Posted by Lisa at 12:43 PM | Comments (0) | TrackBack

September 20, 2006

Try Something New : Sweet Potatoes

Fall and winter are the peak seasons for sweet potatoes -- delicious vegetables packed with vitamins A and C, beta-carotene, folic acid and potassium.

A medium-sized sweet potato contains 3 grams of fiber and just 160 calories, making it a good nutritional choice any time of year.

A sweet potato has a dark, orange skin and a vivid orange, sweet inside that cooks to a moist texture. When buying fresh sweet potatoes, choose those that are small to medium in size with smooth, unbruised skins.

Sweet potatoes are best stored in a dry, dark environment at about around 55 degrees Fahrenheit. They will keep for up to three to four weeks.

Enjoy a sweet potato in many of the same ways you would a regular potato: baked; cut into strips and baked for sweet potato fries or mashed with a touch of brown sugar or freshly grated nutmeg.

Posted by Lisa at 11:55 AM | Comments (0) | TrackBack

August 28, 2006

In Season: Tomatoes

Baked Parmesan Tomatoes

4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper to taste
4 teaspoons extra-virgin olive oil

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Per serving: 91 calories; 6 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 6 g carbohydrate; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.
1/2 Carbohydrate Serving
What you get: Vitamins A & C, potassium, calcium.

Bruschetta Pomodoro
Pomodoro is Italian for "tomato."

2 cups minced plum tomato (about 3/4 pound)
1 1/2 teaspoons capers
2 tablespoons chopped kalamata olives
1 tablespoon chopped red onion
1 tablespoon chopped fresh basil
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon balsamic vinegar
1/8 teaspoon pepper
10 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted

Combine all the ingredients except French bread; cover and let stand 30 minutes. Drain the tomato mixture. Top each bread slice with 1 tablespoon of tomato mixture.

Yield: 10 servings

CALORIES 95(20% from fat); FAT 2.6g (sat 0.4g,mono 1.4g,poly 0.5g); PROTEIN 2.2g; CHOLESTEROL 1mg; CALCIUM 15mg; SODIUM 255mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 15.8g

Grilled Tomato, Smoked Turkey, and Muenster Sandwich

1 tablespoon minced red onion
3 tablespoons fat-free sour cream
1 tablespoon Dijon mustard
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
4 teaspoons butter, softened
4 (1 1/2-ounce) slices sourdough bread
6 (1-ounce) slices fat-free, honey-roasted smoked turkey breast
4 (1/2-inch-thick) slices tomato
2 (1/2-ounce) slices Muenster cheese

Combine the first 4 ingredients in a bowl. Spread 1 teaspoon butter on one side of each bread slice. Spread 2 tablespoons mustard mixture over unbuttered side of each of 2 bread slices; top each with 3 turkey slices, 2 tomato slices, 1 cheese slice, and 1 bread slice (with buttered side out).

Heat a large nonstick skillet over medium heat until hot. Add the sandwiches; cover and cook for 3 minutes on each side or until golden brown.

Yield: 2 sandwiches (serving size: 1 sandwich)

CALORIES 451(28% from fat); FAT 14.2g (sat 8g,mono 4.5g,poly 0.9g); PROTEIN 27.9g; CHOLESTEROL 65mg; CALCIUM 238mg; SODIUM 913mg; FIBER 1.8g; IRON 2.4mg; CARBOHYDRATE 48.7g

Zucchini, Olive, and Cheese Quesadillas

1 teaspoon olive oil
Cooking spray
1/3 cup finely chopped onion
1/2 teaspoon bottled minced garlic
1 1/4 cups shredded zucchini
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
4 (8-inch) fat-free flour tortillas
1/2 cup (2 ounces) preshredded part-skim mozzarella cheese, divided
1/2 cup diced tomato, divided
1/4 cup chopped pitted kalamata olives, divided
1/4 cup (1 ounce) crumbled feta cheese, divided

Heat the olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and garlic; sauté for 1 minute. Add zucchini; sauté for 2 minutes or until lightly browned. Remove from heat; stir in oregano, salt, and pepper.

Wipe pan clean with paper towels, and coat with cooking spray. Heat pan over medium heat. Add 1 tortilla to pan, and sprinkle with 1/4 cup mozzarella. Top with half of the zucchini mixture, 1/4 cup tomato, 2 tablespoons olives, 2 tablespoons feta, and 1 tortilla. Cook for 3 minutes or until lightly browned on bottom. Carefully turn quesadilla; cook for 2 minutes or until lightly browned. Place quesadilla on a cutting board; cut in half using a serrated knife. Repeat procedure with the remaining tortillas, mozzarella, zucchini mixture, tomato, olives, and feta. Serve warm.

Yield: 4 servings

CALORIES 235(30% from fat); FAT 7.9g (sat 3.6g,mono 3.1g,poly 0.5g); PROTEIN 8.7g; CHOLESTEROL 14mg; CALCIUM 160mg; SODIUM 632mg; FIBER 3.8g; IRON 0.7mg; CARBOHYDRATE 23.7g

Posted by Lisa at 08:16 PM | Comments (0) | TrackBack

August 16, 2006

Try Something New : Fruit!

In the grocery store, do you habitually reach for the same items, week after week? Try something new!

Look for these less well-known fruits in the produce department:

* Kumquat: a member of the citrus family that looks like a small, olive-shaped orange. A kumquat is eaten with the peel on, either uncooked or cooked.

* Longan: a small, round, cherry-sized fruit with a thick, nonedible brown shell. Inside, the white, juicy fruit, which surrounds a large black seed, is fragrant and sweet.

* Blood orange: a tart, yet sweet orange with flesh that is either bright red or white with red streaks.

* Starfruit: has a unique shape that resembles stars when sliced. The flavor varies from sweet to tart. It can be eaten alone, in salads or as a garnish.

Break old habits, start new traditions -- and still reach your goal of two cups of fruit each day.

Posted by Lisa at 10:08 AM | Comments (0) | TrackBack

August 04, 2006

In Season: Tomatoes

My garden is endlessly producing more and more zucchini, but lately my tomato plant is showing some potential. Here's what the Cooking LIght experts have to say about tomatoes.

How do you pick a good tomato?
Not by looks. Some of the best-tasting tomatoes happen to be some of the homeliest. And picture-perfect tomatoes can be flavorless. Picking a good tomato starts at home, or in your neighborhood. Home-grown tomatoes can't be beat. But when you buy tomatoes, smell them—a good tomato should smell like a tomato, especially at the stem end.
How do you make a lackluster tomato taste better?
Even the best tomatoes taste a little better with a sprinkle of salt, which accentuates the balance of sweetness and acidity. If you have a tomato that's flavorless beyond a restorative touch of salt, drizzle a few drops of balsamic vinegar or honey over it to bring out both the sweetness and acidity. Grilling, roasting, and stewing can also give a bland tomato life: When you apply heat, the tomato's moisture evaporates, concentrating its flavor.
What makes a tomato mealy? How can you tell if a tomato is mealy before slicing into it?
Tomatoes are greatly affected by temperature, even during the growing process. They originally came from the warm western coast of South America and don't respond well to temperatures below 50 degrees. Cool temperatures can change a tomato's composition, converting its natural sugar to starch and resulting in a tasteless, mealy tomato. For this reason, never refrigerate a tomato. The cold environment causes the water in the tomato to expand, ruining the texture. If a tomato feels soft, there's a chance it will be mealy, but, unfortunately, it isn't always possible to tell before slicing.

What is the best way to ripen and store tomatoes?
Place them at room temperature in a single layer, shoulder-side up, and out of direct sunlight. To store ripe tomatoes for any extended period of time, keep them between 55 and 65 degrees.
My grocer sells little net bags of tomatoes still attached to a vine. Are these really worth their high price?
Those tomatoes were not necessarily ripe when picked, so they often lack flavor. They're generally not worth the extra expense.
What are the flavor differences among red, yellow, orange, green, and purple tomatoes?
Generally speaking, yellow and orange tomatoes tend to be less acidic than red and are therefore sweeter. These tomatoes have a fruity, almost tropical flavor as a result of their low acidity. Because their sugars aren't fully developed, green tomatoes have a tart, citrusy tang. Purple and blackish varieties have a complex flavor similar to red wine.

Posted by Lisa at 11:48 AM | Comments (0) | TrackBack

July 25, 2006

The answer to all your (my) zucchini prayers...

Cooking Light's feature of the week is zucchini! Problem is I think I've posted/tried most of these recipes already.

A Zillion Zucchini

Growing zucchini is easy, but coming up with creative ways to cook them can be a challenge.

If you have a garden, you know that if you pick one zucchini today, two will appear in its place tomorrow. By the end of the week, count on 30. The prolificacy of zucchini may make you feel like a darn good gardener, but eventually you're going to have to do something with all that squash. You could make zucchini bread, but why not try something a little different, such as Zucchini-Lemon Muffins? If it's too hot to bake, make Grilled Marinated Vegetables instead.

Here's 2 I haven't tried yet...

Chicken Bruschetta

1 teaspoon garlic powder
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
1 tablespoon olive oil
1 (8-ounce) package presliced mushrooms
1 small zucchini, quartered lengthwise and sliced (about 5 ounces)
4 garlic cloves, minced
1 cup chopped plum tomato
1/2 cup chopped red onion
1/2 cup chopped fresh basil
4 teaspoons balsamic vinegar
1/4 cup (1 ounce) grated fresh Parmesan cheese

Preheat broiler.

Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.

Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.

Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup vegetables, and 1 tablespoon cheese)

CALORIES 229(29% from fat); FAT 7.3g (sat 2.1g,mono 3.5g,poly 1g); PROTEIN 31.4g; CHOLESTEROL 71mg; CALCIUM 126mg; SODIUM 489mg; FIBER 2.1g; IRON 2.3mg; CARBOHYDRATE 9.7g

Grilled Zucchini-and-Summer Squash Salad with Citrus Splash Dressing

2 tablespoons grated orange rind
3/4 cup fresh orange juice (about 3 oranges)
1/2 cup fresh lime juice (about 3 limes)
3 tablespoons honey
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
2 red onions
4 zucchini, each halved lengthwise (about 1 1/4 pounds)
4 yellow squash, each halved lengthwise (about 1 pound)
Cooking spray
3 tablespoons thinly sliced fresh basil

Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

Prepare grill.

Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.

Yield: 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing)

CALORIES 168(16% from fat); FAT 3g (sat 0.4g,mono 1.8g,poly 0.5g); PROTEIN 4g; CHOLESTEROL 0.0mg; CALCIUM 70mg; SODIUM 302mg; FIBER 4g; IRON 1.3mg; CARBOHYDRATE 36.1g

Posted by Lisa at 10:03 AM | Comments (0) | TrackBack

July 17, 2006

Peaches and Plums

Peaches and plums are the fruit of the month this month. And they arrived at my doorstep RIPE! I can only eat so many as a snack, so they're in the refrigerator waiting for a new recipe to try. Ever grill peaches? Try this recipe for a new flavor.

Grilled Sirloin Skewers with Peaches and Peppers

Kebabs:
1 1/2 tablespoons ground cumin
1 1/2 tablespoons cracked black pepper
2 3/4 teaspoons kosher salt
2 pounds boneless sirloin steak, cut into 48 (1-inch) pieces
4 peaches, each cut into 8 wedges
2 small red onions, each cut into 8 wedges
2 large red bell peppers, each cut into 8 (1-inch) pieces
Cooking spray

Sauce:
1/2 cup chopped fresh parsley
1/4 cup red wine vinegar
1 teaspoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon cracked black pepper
3 garlic cloves, minced
Parsley sprigs (optional)

Prepare grill.
To prepare kebabs, combine first 7 ingredients; toss well. Thread 3 steak pieces, 2 peach wedges, 1 onion wedge, and 1 bell pepper piece alternately onto each of 16 (12-inch) skewers. Place kebabs on grill rack coated with cooking spray; grill 6 minutes or until tender, turning occasionally. Place kebabs on a platter; cover loosely with foil. Let stand 5 minutes.
To prepare sauce, combine chopped parsley and next 5 ingredients (chopped parsley through garlic), stirring with a whisk. Spoon over kebabs. Garnish with parsley sprigs, if desired.

Yield: 8 servings (serving size: 2 kebabs)

NUTRITION PER SERVING
CALORIES 217(30% from fat); FAT 7.2g (sat 2.4g,mono 3g,poly 0.4g); PROTEIN 25.5g; CHOLESTEROL 69mg; CALCIUM 38mg; SODIUM 768mg; FIBER 3.2g; IRON 3.8mg; CARBOHYDRATE 12.4g

Posted by Lisa at 05:48 PM | Comments (0) | TrackBack

June 28, 2006

Different Dips for Fruit and Vegetables

If you or your kids or spouse need a little help eating more fruits and vegetables, try these tastey dips to make your produce more appealing.

Apple Fundue

½ cup peanut butter
¼ cup crispy rice cereal
1/8 cup raisins
2 apples cut into wedges

Mix peanut butter, cereal and raisins in a small bowl. Dip apple wedges into the thick peanut butter mixture. Servings: 4.

Sweet Cottage Cheese Dip

1 cup non fat cottage cheese
½ cup plain yogurt
1 Tbsp cinnamon
¼ tsp nutmeg
Fruit for dipping: pineapple, melon, oranges, strawberries, peaches

Mix cottage cheese, yogurt, cinnamon and nutmeg in a small bowl. Dip fruit into the cottage cheese mixture. Makes 8 servings.

Spicy Vegetable Dip

¼ cup plain yogurt
¼ cup light sour cream
2 tsp honey
2 tsp spicy brown mustard
Vegetables for dipping: carrots, broccoli, tomatoes, celery, cucumber

Combine dip ingredients. Cut vegetables into sticks and slices. Makes 4-6 servings.

Posted by Lisa at 03:33 PM | Comments (0) | TrackBack

June 19, 2006

How to Buy the Freshest Produce

When you purchase produce, do you know how to pick the freshest pieces? Looking at a fruit or a vegetable won’t tell you if a piece is ripe. You need to pick it up, smell it, thump it, even shake it. Here are some tips:

* Tomatoes should be smooth, somewhat firm and have a slight aroma.
* Zucchini should be medium sized with smooth, glossy skin.
* Cucumbers should be firm and dark green without soft ends.
* Honeydew melon should be waxy white in color with only a slight green cast. The end should give slightly when pressed on.
* Cantaloupe should have noticeable netting, smell like cantaloupe and should feel solid when you shake it — no rattling seeds.
* Peaches should feel soft but firm with a creamy or yellow skin color.

At home, store all produce properly and eat it within a few days for maximum taste and nutrition.

Posted by Lisa at 02:54 PM | Comments (0) | TrackBack

June 08, 2006

A Salsa for Everyone.

Combine chopped vegetables, fruits, herbs and even hot sauce into a delicious summer salsa that is low in calories and bursting with flavor. There's a salsa for every flavor palate, including:

* Tomato salsa: Combine chopped plum tomatoes, onions, canned green chilies, cilantro and lime juice.

* Pineapple salsa: Combine chopped, fresh pineapple with chopped cilantro, fresh lime juice and a touch of sugar and minced garlic.

* Black bean salsa: Combine canned, drained black beans with chopped tomato, chopped onion and chopped cilantro.

One-half cup of an all-vegetable salsa counts as one vegetable serving. Make salsa with mango or another fruit and a ½-cup portion counts toward both your daily fruit and vegetable requirements.

Posted by Lisa at 10:57 AM | Comments (0) | TrackBack

May 18, 2006

Pork Tenderloin with Fresh Mango Salsa

I tried a mango salsa last night atop a pork chop. Definitely a different taste. I felt like I was in Hawaii. The oragne juice was a nice touch to the salsa. We grilled the pork chops (instead of the tenderloin) and omitted the cardomen because we didn't have any.

By the way - I was sent 4 more mangos and a papaya yesterday. I was supposed to get 2.5 oz oz each of mango and papaya last week but the papaya shipment was rotten so I just got mangos. So I now have 5 mangos left!
Help! Eating it by itself is actually growing on me and I often blend some along with frozen berries in my yogurt.

Pork Tenderloin with Fresh Mango Salsa


2 (1-pound) pork tenderloins, trimmed
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 cups diced peeled mango (about 2 large)
1 teaspoon grated orange rind
3 tablespoons diagonally sliced green onions
2 teaspoons grated peeled fresh ginger
3 tablespoons fresh orange juice
1/2 teaspoon ground coriander
1/4 teaspoon ground cardamom
1 tablespoon olive oil

Cut each tenderloin crosswise into 8 pieces. Place plastic wrap over pork; pound to an even thickness using a meat mallet or rolling pin. Sprinkle evenly with salt and pepper.
Combine mango and next 6 ingredients (mango through cardamom).
Heat oil in a large nonstick skillet over medium-high heat. Add half of pork; cook 3 minutes on each side or until done. Remove from pan; repeat procedure with remaining pork. Serve with mango salsa.

Yield: 8 servings (serving size: 2 pork medallions and about 3 tablespoons salsa)

CALORIES 195(22% from fat); FAT 4.7g (sat 1.3g,mono 2.6g,poly 0.5g); PROTEIN 27.5g; CHOLESTEROL 67mg; CALCIUM 15mg; SODIUM 349mg; FIBER 1.2g; IRON 1.6mg; CARBOHYDRATE 9.9g

Posted by Lisa at 08:33 AM | Comments (0) | TrackBack

May 17, 2006

'Proper' mango method doesn't cut it

J.M. HIRSCH of THE ASSOCIATED PRESS writes:

There is a right way and a wrong way to prepare a mango. I favor the wrong way.

That's because virtually every food expert and cookbook I have consulted advocates using the "right" method, a process I consider stupid, wasteful and dangerous.

But before delving into the ontology of mango preparation, let's talk about the fruit itself.

I concede that getting at the flesh of a mango isn't easy. Most mangoes sold in the United States resemble large green and red eggs with a thick, bitter skin. Inside, tender yellow flesh surrounds (and firmly attaches itself to) a large, oblong pit.

To free the flesh from the skin and pit, most experts suggest cutting the mango into three pieces lengthwise so that the pit is contained in the middle piece. This leaves you with two sections that are flat on one side and rounded on the other. Discard the pit.

Next, use a paring knife to score (in a crosshatch pattern) the flesh of the two remaining sections. Be sure to cut down to, but not through, the skin.

Now flip each section inside out so that the scored mango flesh is jutting outward and the skin side forms a shallow bowl.

Still with me? This is where it gets dangerous.

Holding one of the inverted (and slippery) sections in one hand, use the paring knife to carefully cut the cubes of mango flesh (and perhaps your own) from the skin. You won't get it all. Don't bother trying.

You'll now have a pile of oddly shaped mango cubes and will have little choice but to throw out about a third of the fruit.

If you'll pardon the expression, what were those people smoking when they came up with that technique? So here's my way. Use a vegetable peeler to remove the skin from the entire mango. Go a bit deeper than you normally would, as the skin is thick. Stand the mango on end and use a knife to cut the sides away from the pit.

This should leave you with two large chunks of flesh. Now use a paring knife to trim the flesh away from the ends of the mango pit.

It's that easy. You're left with large slabs of mango flesh that can be cubed, sliced or otherwise prepped as you like, and with little to no waste.

To make life even easier, consider investing in one of the new mango splitters. These great little gadgets resemble those round apple corer-slicers that you push down over the apple.

The mango version carefully cleaves the flesh from the pit.

Follow my directions for peeling, then use the mango splitter instead of the knife. Wonderful invention.

Posted by Lisa at 08:47 PM | Comments (0) | TrackBack

May 16, 2006

More Mangos

Next, I tried adding mango to a salad. Great combination with the sweet strawberries, crunchy pistachios and slightly bitter greens. I used olive oil and romaine lettuce. So good, I'm having it again today!

Double-Mango Salad

The fresh, fruity flavors of this salad pair well with a spicy shrimp, chicken, or pork dish. In place of pistachios, you could substitute toasted almonds, pine nuts, macadamia nuts, or hazelnuts.

1 cup cubed peeled ripe mango, divided
1 tablespoon fresh lime juice
1/2 teaspoon vegetable oil
1/2 teaspoon ground coriander
1/8 teaspoon salt
3 cups gourmet salad greens
1/2 cup sliced strawberries
1 tablespoon chopped pistachios

Place 3/4 cup mango in a food processor; process until finely chopped. Add lime juice, oil, coriander, and salt; process until smooth, scraping sides of bowl once.
Combine 1/4 cup mango, greens, and strawberries in a large bowl. Divide salad between 2 serving dishes, and sprinkle with nuts. Serve with dressing.

Yield: 2 servings (serving size: 1 1/2 cups)

CALORIES 114(28% from fat); FAT 3.6g (sat 0.5g,mono 1.8g,poly 3.7g); PROTEIN 2.9g; CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 150mg; FIBER 4g; IRON 1.5mg; CARBOHYDRATE 20.4g

Posted by Lisa at 12:42 PM | Comments (0) | TrackBack

May 15, 2006

I'm trying something new....Mangos!

Being a proud member of the fruit of the month club, delivered to my doorstep this month were 5 large mangos. I’m not a huge mango lover, mainly due to lack of exposure. I can’t remember seeing a mongo in my childhood years and probably tasted one for the first time a year or so ago. I’ve never purchased one before and I now I have 4 (one did not survive the shipping) sitting in my fruit bowl waiting for me to experiment before they rot.

Mango Tips
Keep unripe mangoes at room temperature to ripen, which may take up to 1 week. A paper bag might help them ripen sooner, but they will not ripen at temperatures below 55 degrees F. Mangoes that gently yield to pressure and smell fruity are ripe. Ripe mangoes can be kept in the refrigerator for up to 2 weeks, or they can frozen, dried, cooked in syrup or puréed.

Banana-Mango Smoothie

This is the first recipe I tried with my mangos. I thought it was pretty good. Very smooth, nice consistency. Maybe too vanilla - tasting. I also added ice cubes to make it more frosty.

You can freeze the cubed mango overnight in an airtight container to make this smoothie a snap to throw together (for variety, try substituting frozen berries for the mango). Remember to let frozen mango thaw for 15 minutes to soften slightly. The dry milk is optional, but one tablespoon provides about 100 milligrams of calcium.


1 cup cubed peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1/4 teaspoon vanilla extract

Arrange the mango cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Place frozen mango and the remaining ingredients in a blender. Process until smooth.

Yield: 2 servings (serving size: 1 cup)

CALORIES 160(4% from fat); FAT 0.7g (sat 0.3g,mono 0.2g,poly 0.1g); PROTEIN 5.1g; CHOLESTEROL 2mg; CALCIUM 160mg; SODIUM 65mg; FIBER 2.6g; IRON 0.3mg; CARBOHYDRATE 36.1g

Posted by Lisa at 10:29 AM | Comments (0) | TrackBack

May 12, 2006

This week, I'm going to eat more...blueberries.

Looking for a small change to make in your diet? Trying to eat more fruits? Give blueberries a try this week! Fresh or frozen, they make a great topping for yogurt, cereal, oatmeal or add them to a smoothie with yogurt and milk. This low calorie, nutrient rich food is also a great snack in itself. Try these recipes too.

Blueberry Waffles

1 3/4 cups all-purpose flour
1 tablespoon baking powder
Dash of salt
1 3/4 cups skim milk
3 tablespoons vegetable oil
2 egg whites, lightly beaten
1 egg, lightly beaten
Vegetable cooking spray
1 cup fresh or frozen blueberries
Additional blueberries (optional)

Combine first 3 ingredients in a medium bowl; stir well. Combine milk, oil, egg whites, and egg in a small bowl; stir well. Add to flour mixture, stirring until well-blended.

Coat a waffle iron with cooking spray, and preheat. Spoon about 1/3 cup of batter per waffle onto hot waffle iron, spreading batter to edges. Spoon 2 tablespoons blueberries per waffle evenly over batter. Cook 6 to 7 minutes or until steaming stops; repeat procedure with remaining batter and blueberries. Serve with syrup. Garnish with additional blueberries, if desired.

Note: If you are using frozen blueberries, do not thaw them before adding to batter.

Yield: 8 (4-inch) waffles (serving size: 1 waffle)

CALORIES 189(30% from fat); FAT 6.3g (sat 1.2g,mono 1.8g,poly 2.7g); PROTEIN 6.4g; CHOLESTEROL 29mg; CALCIUM 176mg; SODIUM 86mg; FIBER 1.6g; IRON 1.6mg; CARBOHYDRATE 26.7g

Breakfast Salad with Warm Pine Nuts

2 cups cubed Fuji apple (about 3/4 pound)
1 1/2 cups cubed Asian pear or ripe pear (about 1 medium)
1 cup coarsely chopped orange sections (about 1 large)
1/2 cup cubed peeled kiwifruit
1 tablespoon dried blueberries
1 tablespoon dried cranberries
1 tablespoon roasted sunflower seed kernels
1 tablespoon unsalted pumpkinseed kernels
Cooking spray
2 tablespoons pine nuts

Combine the first 8 ingredients in a medium bowl.

Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pine nuts to pan; cook for 3 minutes or until lightly browned, shaking pan frequently. Add pine nuts to salad; toss gently to combine. Serve immediately.

Yield: 4 servings (serving size: 1 cup)

CALORIES 178(28% from fat); FAT 5.5g (sat 0.5g,mono 1.3g,poly 2.6g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 43mg; SODIUM 1mg; FIBER 6.6g; IRON 1mg; CARBOHYDRATE 34.3g

Posted by Lisa at 10:03 AM | Comments (1) | TrackBack

May 01, 2006

Storage Tips

Fruits and vegetables make great snacks, but sometimes storage and freshness can make keeping produce around the house a hassle. Here are some simple ways to keep fruits and vegetables at their best:

• Prevent potatoes from sprouting by storing an apple with them. The ethylene gas in the apple retards the growth.
• Keep avocados green by soaking peeled avocado halves in cool water — just a minute or two will prevent discoloration.

• Stone fruits, like peaches and plums, will ripen quickly if stored in a paper bag, out of direct sunlight and at room temperature. A banana added to the bag will speed up the ripening process even more.
• Spinach often has a gritty taste that comes from small amounts of dirt trapped in the leaves. Washing them in warm water will loosen the dirt better than cool water.
• Fresh berries are a delight, but they go bad quickly. When you bring berries home, spread them over a paper towel and pick out the bruised and rotten ones. Then store the others in an aerated plastic bag.

Posted by Lisa at 10:44 AM | Comments (0) | TrackBack

April 12, 2006

Try it tonight: Baby Spinach

Spinach is "nutrient dense" because of its array of nutrients, adding that it also is high in fiber and low in calories (a 3-ounce serving of bagged baby spinach has 20 calories).

Spinach is a perfect package. Cooking it is quick and easy. But cooking can reduce vitamin content. Water-soluble vitamins (vitamin C and the B's) are reduced and can be destroyed by water, heat or light.

Quickly saute it in a little olive oil in a deep skillet, stir-fried on medium-high heat until limp (but still bright green). Or microwave it: Place it in a large, microwave-safe bowl (if leaves are dry, sprinkle with a tiny bit of water); cover with plastic wrap (leaving a small portion on one side open a smidgen); microwave on high power until just barely limp, usually 2-3 minutes, depending on volume.

Try these recipes:

Spinach-Strawberry Salad

4 cups torn spinach
2 cups sliced strawberries
1/2 cup sliced green onions
3 tablespoons fresh orange juice
2 tablespoons balsamic vinegar
1 teaspoon olive oil
1 tablespoon sesame seeds, toasted

Combine first 3 ingredients in a large bowl; toss gently.
Combine juice, vinegar, and oil in a small bowl; stir with a wire whisk until blended. Drizzle over spinach mixture, and toss well. Sprinkle with sesame seeds.

Yield: 4 servings (serving size: 1 cup)

CALORIES 67(36% from fat); FAT 2.7g (sat 0.4g,mono 1.3g,poly 0.8g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 98mg; SODIUM 47mg; FIBER 4.6g; IRON 2.4mg; CARBOHYDRATE 10g

Apple and Spinach Salad

Goldrush, a recent apple cultivar, has a nice balance of sweetness and acidity that's ideal for this salad. Other suitable varieties include Albemarle (Newtown) Pippin, Honeycrisp, Pink Lady, Golden Russet, and Roxbury Russet.


2 tablespoons fresh orange juice
2 tablespoons fresh lime juice
2 teaspoons Dijon mustard
2 teaspoons honey
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 cup thinly vertically sliced red onion
8 cups bagged prewashed baby spinach (about 8 ounces)
1 large, firm, sweet-tart apple, cored and thinly sliced
1/4 cup (1 ounce) crumbled blue cheese

Combine first 6 ingredients, stirring well with a whisk.
Combine onion, spinach, and apple in a large bowl. Drizzle with dressing; toss gently to coat. Sprinkle with cheese.

Yield: 6 servings (serving size: about 1 1/3 cups)

CALORIES 60(29% from fat); FAT 1.9g (sat 1g,mono 0.5g,poly 0.1g); PROTEIN 2.7g; CHOLESTEROL 4mg; CALCIUM 76mg; SODIUM 251mg; FIBER 2.2g; IRON 1.3mg; CARBOHYDRATE 9.4g

Chicken-and-Spinach Pasta With Sun-Dried Tomatoes

1/4 cup oil-packed sun-dried tomato halves
2 1/2 cups hot cooked farfalle (about 2 cups uncooked bow tie pasta)
1 cup cubed roasted skinless, boneless chicken breast (about 1 breast)
1/2 cup fat-free Caesar dressing
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 (10-ounce) package frozen leaf spinach, thawed, drained, and squeezed dry

Drain tomatoes in a colander over a bowl, reserving 1 tablespoon oil. Combine tomatoes, oil, pasta, and remaining ingredients in a bowl; toss well. Microwave at HIGH 2 minutes or until warm.
Note: One 10-ounce bag of fresh spinach may be substituted for the frozen spinach, if desired.

Yield: 4 servings (serving size: 1 1/2 cups)

CALORIES 240(16% from fat); FAT 4.2g (sat 1.7g,mono 1.4g,poly 0.7g); PROTEIN 16.5g; CHOLESTEROL 22mg; CALCIUM 217mg; SODIUM 660mg; FIBER 3.9g; IRON 2.9mg; CARBOHYDRATE 34.4g

Posted by Lisa at 10:33 AM | Comments (0) | TrackBack

February 27, 2006

Orange juice vs. Apple juice

Both of America's most popular juices are delicious, low-calorie beverages with many nutrients and no fat. But if you're choosing, go for OJ. It's known as a vitamin C powerhouse and boasts almost twice the potassium of apple juice. It also contains about a quarter of the recommended daily allowance for folic acid, which lowers the risk of heart disease and stroke. Apple juice has a healthful amount of potassium and vitamin C but lacks folic acid.

Orange Juice
(8 ounces, unfortified)
112 calories
0 grams fat
496 milligrams potassium
124 milligrams vitamin C
74 micrograms folate

Apple Juice
(8 ounces, unfortified)
117 calories
0 grams fat
295 milligrams potassium
103 milligrams vitamn C
0 micrograms folate

Posted by Lisa at 10:42 AM | Comments (0) | TrackBack

February 23, 2006

You don’t like fruits and vegetables…no more excuses.

Keep in mind that you don’t have to like all fruits and vegetables, just some. Much of what we eat is conditioned – that is over time, you’ve learned to like it.

**Buy a fruit and vegetable that you’ve never had before. Try a kiwi, mango, spaghetti squash or radish.
**Try different ways of preparation. Mix fruit with yogurt or milk for a smoothie or try grilling pineapple on the bar-b-que.

**Try steaming vegetables in the microwave to soften them up a little. Sprinkle with herbs for flavor.
**Add vegetables to soups, stews, pasta dishes or even pizza to increase your intake.
**Add fruit to cereal, yogurt, pancakes or top waffles with berries.

Posted by Lisa at 08:53 AM | Comments (0) | TrackBack

February 06, 2006

Cabbage: Breast-cancer defense

You've likely heard about the anticancer properties of cruciferous vegetables like broccoli and Brussels sprouts, but several recent studies suggest that cabbage may be in a class by itself. A study presented at the November 2005 meeting of the American Association for Cancer Research found that Polish women who ate cabbage and sauerkraut (fermented cabbage) four or more times a week were 74 percent less likely to develop breast cancer. Other studies have found that cabbage may also protect against lung, stomach, and colon cancers. The superingredient seems to be sulforaphane, a phytochemical in cabbage that works by stimulating cells to eliminate cancerous substances. Granted, eating cabbage four times a week might be a little much, but adding it to soups and salads once or twice a week is a great idea.

Fresh-Vegetable Soup

2 tablespoons olive oil
2 cups chopped onion
5 garlic cloves, minced
2 cups chopped celery (about 4 stalks)
2 cups (2-inch) cut green beans (about 1/2 pound)
1 1/2 cups fresh corn kernels (about 3 ears)
1 cup thinly sliced carrot
1 medium zucchini, halved lengthwise and sliced (about 1 cup)
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
4 (14 1/4-ounce) cans fat-free beef broth
1 (15-ounce) can kidney beans, drained
4 cups chopped seeded tomato
2/3 cup uncooked elbow macaroni (about 3 ounces)
1 (8-ounce) can no-salt-added tomato sauce
2 cups shredded green cabbage
3/4 teaspoon salt
3/4 teaspoon black pepper
1 cup grated Parmesan cheese

Heat oil in a stockpot over medium-high heat. Add onion and garlic; sauté 2 minutes. Stir in celery and next 9 ingredients (celery through kidney beans). Bring to a boil; cover, reduce heat, and simmer 30 minutes. Add tomato, macaroni, and tomato sauce. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pasta is done. Add cabbage, salt, and pepper; cook 5 minutes or until cabbage wilts. Serve with cheese.
Note: Refrigerate any remaining soup in an airtight container for up to one week, or freeze for up to 3 months.

Yield: 8 servings (serving size: 2 cups soup and 2 tablespoons cheese)

CALORIES 272(25% from fat); FAT 7.6g (sat 2.6g,mono 3.6g,poly 0.9g); PROTEIN 12.5g; CHOLESTEROL 8mg; CALCIUM 213mg; SODIUM 529mg; FIBER 6.4g; IRON 3mg; CARBOHYDRATE 39.4g

Oriental Salad

1/3 cup rice or cider vinegar
1/4 cup sugar
2 1/2 tablespoons vegetable oil
2 tablespoons honey
2 tablespoons low-sodium soy sauce
1 tablespoon butter or stick margarine
1/4 cup slivered almonds, toasted
2 tablespoons sunflower seed kernels
2 (5-ounce) packages Japanese curly noodles (chuka soba), crumbled
8 cups shredded napa (Chinese) cabbage
2 cups shredded carrot
1 cup thinly sliced green onions

Combine first 5 ingredients in a small saucepan. Bring to a boil, and cook for 1 minute, stirring constantly. Spoon mixture into a bowl; cover and chill.
Melt butter in a large nonstick skillet over medium-high heat. Add almonds, sunflower kernels, and noodles; cook 3 minutes or until lightly toasted, tossing occasionally. Spoon mixture into a large bowl; cover and chill. Add vinegar mixture to noodle mixture; let stand 15 minutes. Add cabbage, carrot, and onions, tossing to coat.

Yield: 12 servings (serving size: : 3/4 cup)

CALORIES 183(30% from fat); FAT 6.1g (sat 1.4g,mono 2g,poly 2.4g); PROTEIN 4.4g; CHOLESTEROL 3mg; CALCIUM 68mg; SODIUM 259mg; FIBER 2g; IRON 1.1mg; CARBOHYDRATE 29g

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February 01, 2006

Tomatoes: Protect the prostate

Scientists have known for years that regularly eating tomato-based foods can reduce a man's risk of prostate cancer by up to 35 percent. More recently, studies have shown that men who already have prostate cancer may benefit as well. When researchers at the University of Illinois at Chicago fed one serving of pasta with tomato sauce every day for three weeks to 32 men who were scheduled for prostate surgery, the levels of prostate-specific antigen (PSA) in the patients' blood dropped by nearly 20 percent. (PSA is a measure of prostate-cancer-cell activity, so the lower the level, the less active the cancer cells.) The likely active ingredient in tomatoes is lycopene, a powerful antioxidant that is thought to also be protective against lung and stomach cancers. In an interesting twist, fresh tomatoes don't appear to be as protective as cooked tomatoes. Men with prostate cancer should try to eat cooked tomatoes daily, in soups, chilies, marinara and spaghetti sauces, or other dishes. Those trying to prevent the disease should indulge twice a week.

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January 27, 2006

Blueberries: Keep the mind sharp

When researchers at the USDA Human Nutrition Research Center on Aging at Tufts University analyzed 40 fruits and vegetables for their disease-fighting antioxidant activity, blueberries came out on top. And not just by a little—the study showed that the benefits of eating one serving of wild blueberries are equivalent to those of eating two to three servings of some other fruits and vegetables, including apples, broccoli, and even spinach. Studies published in the past year also show that eating plenty of blueberries may help lessen brain damage from strokes and may reduce the effects of Alzheimer's disease or dementia. Blueberries really show promise in helping us with our mental acuity—keeping our brain sharp. The antioxidants in blueberries protect cells from damage, but now we're finding that other components in blueberries might restore cells to be more healthy. It’s recommended to eat blueberries a couple of times a week.

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January 25, 2006

Healing Foods: Cherries

Cherries: All-natural pain reliever
Scientists studying the link between diet and disease often look for a marker in the blood called C-reactive protein (CRP). CRP is produced by the body in response to acute inflammation, like that experienced by arthritis sufferers. Researchers at the Western Human Nutrition Research Center in Davis, California, asked volunteers to eat a bowl of 45 fresh Bing cherries and then measured their levels of CRP. After three hours the level of CRP in the volunteers' blood decreased. That came as no surprise to Joseph Pizzorno, a doctor of naturopathic medicine and coauthor of The Encyclopedia of Healing Foods (Simon & Schuster, 2005). "One of the old-time therapies for gout [a very painful form of arthritis] was black cherries," says Pizzorno. "Until recently, nobody really knew why it worked; they just knew that it did." Of course, nobody's going to eat 45 cherries in one sitting, but if you suffer from arthritis, you should incorporate this antioxidant-rich fruit into your diet a couple of times a week.

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January 11, 2006

Try Something New: Artichokes

I remember the first time I tried an artichoke, almost 10 years ago, I thought it was slimy and had an unusually strange taste. I came across this weird (different) vegetable a couple years ago and thought this unique texture and taste was actually quite delicious. Tastes do change so don’t be afraid to try a food again even if your first, second or third trial did not go well. Today, I’ll add artichokes to pasta, pizza, salads, rice mixtures or anything else I can throw it in that sounds good. Artichokes have a wide variety of vitamins and minerals including vitamin C, folate and magnesium. It’s also a good source of fiber. Artichokes are naturally low in calories and sodium and have no fat or cholesterol. A fresh artichoke should have a tight, compact head that feels heavy for its size. Surface brown spots will not affect its quality. Canned artichokes can be high in sodium and fat – read your labels and find out what they’re packed in. You can drain and rinse artichokes to reduce the sodium in them and rinse off some of the oil. Artichokes also come frozen without added salt.

Click here to find out how to prepare fresh artichokes.

Italian Chicken Salad

Leftover or rotisserie chicken from the deli speeds this fresh dish to the table.

Dressing:
1 tablespoon olive oil
1 tablespoon fresh lemon juice
1 tablespoon red wine vinegar
1/2 teaspoon bottled minced garlic
1/2 teaspoon sugar
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt

Salad:
3 cups cubed cooked chicken breast
1 cup finely chopped red bell pepper
2 tablespoons finely chopped fresh parsley
1 teaspoon dried oregano
1/2 teaspoon dried basil
10 pitted ripe olives, halved
1 (14-ounce) can quartered artichoke hearts, drained

To prepare dressing, combine first 7 ingredients in a medium bowl, stirring with a whisk.

To prepare salad, combine chicken and remaining ingredients in a large bowl. Pour dressing over salad, and toss gently to combine.

Yield: 4 servings (serving size: 1 1/4 cups)

CALORIES 262(32% from fat); FAT 9.4g (sat 1.5g,mono 3.8g,poly 1.2g); PROTEIN 34.6g; CHOLESTEROL 89mg; CALCIUM 31mg; SODIUM 395mg; FIBER 1.1g; IRON 2.5mg; CARBOHYDRATE 8.3g
Courtesy of Cooking Light

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December 08, 2005

Dried vs. Fresh Fruit

Q: I find that dried fruits are easier to eat than fresh — especially when I'm on the go. Are they as nutritious?

A: Not really. Some varieties are more concentrated sources of minerals, but the drying process depletes water-soluble nutrients, like vitamin C and potassium, says Pat Vasconcellos, a spokesperson for the American Dietetic Association.

A dried fig, for instance, contains about the same amount of iron as a fresh one but less than half the potassium, 10 percent of the vitamin C and just 1 percent of the vitamin A.

Dried fruits contain just as much fiber as fresh but they also pack in as much as four times the sugar and calories per ounce.

Consider dried fruits an occasional option, but choose whole fresh fruit to meet your everyday quota.

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November 10, 2005

Try Something New: Kiwifruit

First there was green, then yellow and now red-fleshed kiwifruit. A team of researchers in Italy and New Zealand has found that a newly developed variety of red-fleshed kiwifruit contain anthocyanins, bright red pigments that are highly potent antioxidants, which are thought to provide protection against heart disease and cancer. Kiwifruit already have the reputation of being among the most nutrient dense of all popular fruit and they are also high in antioxidant activity. Now, kiwis come in red and are just as healthy as the other varieties, the researchers say. But you might have to wait a while to try the new red kiwifruit: they are still being commercialized and not yet widely available. The study, believed to be the first to analyze the anthocyanin content of the red kiwi, was published in the Nov. 7 online version of the American Chemical Society’s Journal of Agricultural and Food Chemistry.

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October 24, 2005

Something to Snack On: Grape Tomatoes

They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals and (finally) some flavor.

Pasta Margherita

The toppings on this pasta are reminiscent of margherita pizza and make for a superquick meatless main dish.

8 ounces uncooked angel hair pasta
1/2 cup chopped fresh basil
1/4 cup chopped green onions (about 2)
1 teaspoon bottled minced garlic
1 (16-ounce) package cherry tomatoes, halved
1/2 cup (2 ounces) preshredded Parmesan cheese
2 teaspoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup (2 ounces) diced fresh mozzarella

Cook pasta according to package directions, omitting salt and fat. Drain. Place in a large bowl.
While pasta cooks, combine basil, onions, minced garlic, and tomatoes in a food processor. Pulse 10 times or until coarsely chopped. Add Parmesan to pasta, stirring until cheese melts. Stir in tomato mixture, olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper; toss gently to coat pasta. Top with mozzarella.

Yield: 4 servings (serving size: 2 cups pasta and 2 tablespoons mozzarella)

NUTRITION PER SERVING
CALORIES 343(25% from fat); FAT 9.5g (sat 4.2g,mono 3.7g,poly 1g); PROTEIN 14.8g; CHOLESTEROL 20mg; CALCIUM 218mg; SODIUM 480mg; FIBER 3.2g; IRON 3.1mg; CARBOHYDRATE 49.5g

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October 12, 2005

A fruit eaten as a vegetable?

Tomato, cucumber, squash, pumpkin...is it a fruit or a vegetable?

Vegetable: A plant cultivated for an edible part, such as the root of the beet, the leaf of spinach, or the flower buds of broccoli or cauliflower.

Fruit: The ripened ovary or ovaries of a seed-bearing plant, together with accessory parts, containing the seeds and occurring in a wide variety of forms. An edible, usually sweet and fleshy form of such a structure.

Tomato: A widely cultivated South American plant (Lycopersicon esculentum) having edible, fleshy, usually red fruit.
Cucumber: A tendril-bearing, climbing or sprawling annual plant (Cucumis sativus) widely cultivated for its edible cylindrical fruit that has a green rind and crisp white flesh. The fruit of this plant, eaten fresh or pickled.
Squash: Any of various tendril-bearing plants of the genus Cucurbita, having fleshy edible fruit with a leathery rind and unisexual flowers. The fruit of any of these plants, eaten as a vegetable.
Pumpkin: A coarse trailing vine (Cucurbita pepo) widely cultivated for its fruit. The large pulpy round fruit of this plant, having a thick, orange-yellow rind and numerous seeds.

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September 07, 2005

In Season: Apples

Apple season is on its way. Soon, supermarkets will be bombarded with many different types of apples causing prices to drop. Apples are a good source of vitamin C and fiber. Just make sure you eat the skin! There are many ways to eat apples: taking a big bite is the easiest, baked apples make a sweet dessert, slice one up and add a little peanut butter, add to salads, stuffings, pancakes, oatmeal, muffins or even turkey sandwiches.

Seared Chicken with Apple Salsa
Makes 4 Servings
Preparation Time: 30 minutes
Cooking Time: 10 minutes

Salsa
2 small apples of choice (about 4 oz each), peeled and cut into ½-inch cubes
1 medium red pepper, diced
1 Tbsp finely minced red onion
1 Tbsp minced parsley
1 Tbsp honey
2 Tbsp lemon juice
Dash Tabasco
Salt and pepper to taste

Chicken
1 lb. boneless, skinless chicken breasts
Salt and pepper to taste
1 Tbsp canola oil

1. Combine all ingredients for the salsa in a bowl, cover, and refrigerate for 30 minutes.
2. Meanwhile, sprinkle the chicken breasts with salt and pepper. Heat the oil in a large non-stick skillet over medium-high heat. Add the chicken and sear on both sides for 5 minutes per side; cut into interior to make sure no pink remains. Serve the chicken with the salsa.

Nutrition Facts: Serving size: ¼ of recipe, Calories: 215, Calories from fat: 58, Total fat: 6 grams, Saturated fat: 1 gram, Sodium: 61 mg, Total Carbohydrate: 15 grams, Fiber: 2 grams, Protein: 25 grams.

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September 06, 2005

Mmm...Mushrooms.

New Penn State University research suggest that white button mushrooms, the most commonly consumed kind in the US, contain a large amount of the antioxidant, ergothioneine. Antioxidants – scavengers of free radicals – found in a host of fruit and vegetables are believed to help the body fight a raft of chronic diseases. Throw some in salad, stir-fry, omletes, make a white wine mushroom sauce, top burgers, steak or pizza, or just dip in low fat ranch dressing. Read more.

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August 08, 2005

Myth Buster Monday: Carrots are not high in carbohydrates.

Being a dietitian, I get some weird questions and some really out-there statements declared to me. I can’t blame the people though, with all the misinformation being spread around in magazines and the internet. Low-carb dieters and diabetics often tell me they don’t eat carrots because they contain a lot of carbohydrate (CHO). True, there are some starchy vegetables which are high in carbohydrate. These are potatoes, peas and corn. Something that is taught in Nutrition 101. Certain squashes like acorn and butternut also contain more carbohydrate than squashes like zucchini or summer (yellow) squash. Legumes like lima, navy, red beans, etc. also contain carbohydrate. But adding another vegetable to the list is puzzling to me. Some people say carrots are a high glycemic index food – which means they enter your blood stream faster than other foods. However, you would have to eat a lot of carrots – we’re talking 1 ½ pounds - to see any kind of dramatic effect to your blood sugar. Most people who eat a handful of baby carrots are not going to see this effect. So to set my mind at ease, and hopefully some of yours:
Food - Grams of CHO
Potato, medium, baked - 37
Corn, boiled, 1 ear - 19
Peas, boiled, 1/2 cup - 12
Tomato, 1 medium - 6
Bell pepper, 1 medium - 7
Carrot, 1 large - 7

By the way, no one ever said diabetics can not eat carbohydrates. So even if carrots did have a lot of carbohydrate in them, you could still eat them. Just as you can eat potatoes, corn and peas. You just need to watch your portion sizes. Another blog, another day.

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June 07, 2005

Farmers Market Nutrition Program Opens

HARRISBURG, Pa., June 6 /PRNewswire/ -- Agriculture Secretary Dennis Wolff today announced the start of the 2005 Farmers Market Nutrition Program (FMNP). From June 1 through November 30, eligible seniors, and Women, Infant and Children (WIC) participants can redeem vouchers for fresh produce at participating farms, farmers markets and roadside stands.
"The Farmers Market Nutrition Program exemplifies how Pennsylvania and the federal government can work together to support local farmers and provide fresh, nutritious produce for residents," said Wolff. "It's a win-win situation for all involved."

According to Wolff, the program is a $5.2 million joint effort funded through a $2 million contribution from the commonwealth, $1.9 million from the federal WIC program, and $1.3 million in U.S. Department of Agriculture (USDA) grant funds. More than 230,000 people statewide receive assistance through FMNP.

Under the established guidelines, WIC participants, and income-eligible seniors receive four checks totaling $20 to purchase Pennsylvania fruits and vegetables. There are more than 825 FMNP participating farmers at 469 farm stands and 156 farmers markets across the state.

Checks may not be used for any processed foods such as jams, honey, nuts, cider or baked goods. Similarly, they do not include citrus or tropical fruits, such as bananas, oranges, lemons, limes, grapefruit, tangerines, pineapple or mangos. Only crops grown in Pennsylvania are eligible.

In order to qualify, seniors must be 60 years of age and older and meet income requirements during the program year. The income requirement for a single person is $17,705, while couples can earn no more than $23,736 (based on total income). WIC recipients must be deemed eligible by their local agency. Generally, pregnant, breastfeeding or postpartum women, and children ages three and four qualify.

Eligible state residents should contact their local Area Agency on Aging or WIC agency for further information, including locations, dates and times of check distribution. Those interested in enrolling as a participating farm, farmers market or roadside stand should visit http://www.agriculture.state.pa.us and click on 'Producers.'

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May 13, 2005

Salad Makeover

Tired of the same old garden salad for dinner? National Salad Month is the perfect time for a salad makeover. A variety of vegetables and fruits add different nutrients, health-promoting phytonutrients, flavor, and appeal to your meals.

Salad making has no rules except: Use high-quality ingredients, clean fresh ingredients, and toss (if it’s a garden salad) just before serving. Go easy with the high-fat dressing.

Add more health-promoting benefits—and interest—to your salad today.

Mix your greens: spinach, Romaine, red leaf, watercress. The deeper the color, the more carotenoids and health-promoting benefits.
Brighten with color: tomato, broccoli florets, shredded carrots, green or red pepper, beets, even edible flowers.
Sweeten up: mandarin orange segments, sliced strawberries, chopped apples, dried fruit.
Make it heartier: sliced or chopped low-fat cheese, lean meat or turkey, tuna, shrimp, tofu, canned legumes (rinsed and drained), cooked pasta, rice, or bulgur.
Add crunch: croutons, almonds, pecans, pistachios, pine nuts, walnuts, peanuts, sunflower seeds.
Herb it: tarragon, chives, parsley, cilantro, marjoram, even mint.
Dress light, dress well: spoon on just one or two tablespoons, not a ladleful of dressing.
Source: 365 Days of Healthy Eating from the American Dietetic Association

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May 04, 2005

Seasonal Guide to Fruits and Vegetables

It’s easy to stay healthy and keep your budget in check by buying seasonal fruits and vegetables.

Fall (October – December)

Eggplant, radishes, red apples, tomatoes, butternut squash, carrots, oranges, broccoli, peppers, kiwi, lettuce, pears, mushrooms

Winter (January – March)

Apples, onions, tangerines, winter squash, brussel sprouts, spinach, zucchini, turnips, garlic, cauliflower.

Spring (April – June)

Beets, cherries, grapefruit, strawberries, watermelon, apricots, corn, mangos, cucumbers, green grapes, parsnips, white potatoes.

Summer (July – September)

Blackberries, pomegranates, raspberries, tomatoes, lemons, nectarines, peaches, summer squash, avocados, green beans, green peas, honeydew melon, okra.

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May 02, 2005

Meeting the Minimums.

Now that they’ve increased the recommendation to eating 5-9 servings of fruits and vegetables each day you may need to do some creative thinking to try and sneak in extra servings of fruits and vegetables. Here are some ideas:

Breakfast:

* With your cereal or yogurt add blueberries, peaches, strawberries, raisins, bananas, apples or dried fruit such as cranberries.

* Top pancakes with cooked apples, berries, pineapple, or pears instead of margarine and syrup.

* If you are making scrambled eggs or omelets for breakfast, load them with veggies like tomatoes, onions, mushrooms, broccoli, green and red peppers.

Lunch:

* Stuff your sandwiches and burgers with lettuce, tomatoes, sprouts, onions, and cucumbers for extra flavor and crunch.

* Order your pizza with vegetable toppings like onions, mushrooms, green pepper, tomato, green chile.

* Take some vegetable sticks and low-fat ranch dip or salsa for lunch.

* Include fresh, canned or dried fruit.

Dinner:

* Have pasta primavera instead of fettucini alfredo. Use leftover vegetables such as carrots, mushrooms, peas, broccoli, and cauliflower.

* Serve up vegetables grilled on a skewer. Use sliced sweet potatoes, zucchini, small potatoes, tomatoes, mushrooms, and peppers.

* Add mushrooms, peppers, onion, and garlic to tomato or spaghetti sauces.

* Vegetables make great toppings for baked potatoes and tacos.

Snack:

* Keep plenty of cut up vegetables handy for quick snacks. Squirt lemon juice on them and keep them sealed to prevent browning.

* Munch on raisins or other dried fruit like apricots, apples, dates, pineapple, blueberries, cherries and cranberries.

* Try salsa with low-fat chips.

* Use sliced peaches, kiwi, or other fruit to dip in low-fat yogurts.

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April 28, 2005

Carrot pilaf

1 cup finely sliced carrots

1/4 cup chopped onion

2 ounce slivered almonds

1/2 cup brown rice

1/2 cup frozen peas

1 2/3 cup low--sodium chicken broth

Pepper to taste
1. Spray a nonstick skillet with cooking spray. Add carrots, onions and almonds and cook over medium heat, stirring constantly until lightly browned.

2. Add rice and peas to carrots and mix well. Add broth and pepper. Bring to a boil, reduce to low heat and cover tightly.

3. Cook until all liquid is absorbed about 25 to 30 minutes.

-- Recipe courtesy of Weight Watchers

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April 20, 2005

Lycopene: Antioxidants in Pizza?

Fruits and vegetables provide important nutrients including antioxidants such as vitamin C, vitamin E, beta-carotene and lycopene. Antioxidants have disease-fighting properties that protect cells from damage by substances called free radicals. Antioxidants also may help keep the immune system healthy and reduce the risk for cancer and other diseases.

Lycopene has received a lot of attention from researchers in recent years. It is a pigment that gives vegetables and fruits, such as tomatoes, pink grapefruit and watermelon, their red color. It also appears to have strong antioxidant capabilities. Several studies suggest that consumption of lycopene-rich foods is associated with a lower risk of prostate cancer and cardiovascular disease.

Lycopene is not produced in the body, so you can only obtain its benefits by eating lycopene-rich foods. Canned tomato products, such as spaghetti sauce, tomato juice, ketchup and pizza sauce are by far the major sources of lycopene in the typical American diet. Other fruits and vegetables such as watermelon and pink grapefruit also provide lycopene, but in smaller amounts.

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