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!
Posted by Lisa at 07:37 PM | Comments (0) | TrackBack
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.
Posted by Lisa at 07:18 PM | Comments (0) | TrackBack
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.
Posted by Lisa at 08:13 AM | Comments (0) | TrackBack
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
Posted by Lisa at 09:54 AM | Comments (0) | TrackBack
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.
Posted by Lisa at 09:53 PM | Comments (0) | TrackBack
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
Posted by Lisa at 10:11 AM | Comments (0) | TrackBack
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
Posted by Lisa at 07:31 AM | Comments (0) | TrackBack
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.
Posted by Lisa at 07:37 PM | Comments (0) | TrackBack
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.
Posted by Lisa at 08:36 AM | Comments (0) | TrackBack
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
Posted by Lisa at 07:06 AM | Comments (0) | TrackBack
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
Posted by Lisa at 08:42 AM | Comments (0) | TrackBack
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
Posted by Lisa at 08:26 AM | Comments (0) | TrackBack
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.
Posted by Lisa at 06:14 PM | Comments (0) | TrackBack
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
Posted by Lisa at 07:45 AM | Comments (0) | TrackBack
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!
Posted by Lisa at 02:03 PM | Comments (0) | TrackBack
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%
Posted by Lisa at 07:19 AM | Comments (0) | TrackBack
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