Archive for July 16th, 2005
An American favorite for meals and snacks. People can’t seem to get enough of the sweet treat, and nutritionists have long appreciated the health benefits watermelon provides. Recently research has shed new light on its potential health benefits. Watermelon contains high concentrations of lycopene, an antioxidant that may help reduce the risks of cancer and other diseases. Watermelon is fat free, nutritionally low in calories and considered an ideal diet food, and is high in energy, making it a great energy boost!
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. Americans eat over 17 lbs of watermelon each year. The largest one on world record (Guinness Book of World Records) weighed 262 pounds.
When to look for them in your grocery store:
Watermelons are available all year. The natural sweetness of watermelon makes it a favorite anytime of the year. It is a perfect addition to a salad, salsa, or cool drink. Top chunks of sweet watermelon with fruit flavored sherbets or sorbets.
Nutritional Facts:
Fat-free
Saturated fat-free
Very low sodium
Cholesterol-free
A good source of vitamin A
High in vitamin C
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.
Special Tip
Avoid watermelons that are very hard, white or very pale green in color on the underside, indicating immaturity. An immature watermelon will be slightly acidic.
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.
Varieties
There are more than 50 varieties of watermelon. Most have red flesh, but there are orange and yellow-fleshed varieties. Of the 50 varieties of watermelon throughout the United States, there are four general categories: Allsweet, Ice-Box, Seedless and Yellow Flesh.
July 16th, 2005
This root vegetable has been found all over Europe and Asia for centuries. A turnip looks larger than a radish and is a well known food source for both the root and greens. Turnips come in all shapes, sizes, and colors.
Availability, Selection, Storage, and Preparation
Turnips are available year round with a peak in the fall and winter months. Select smooth surfaced roots that are firm and heavy with some root hairs at the bottom. In general, the smaller the turnip, the sweeter the taste. Turnips keep well; cut the greens and bag them separately from the root placing them in the crisper section of the refrigerator for up to a week. Turnips can be peeled before cooking, eaten raw, or sliced, diced, or julienned. When cooking this delicate root, cook only to the just tender point; avoid overcooking as sweetness will diminish.
Make Turnips Part of Your 5 to 9 A Day Plan!
– Serve turnip strips as part of your vegetable platter.
– Create turnip relish, salsa, or slaw by adding shredded or julienne turnips.
– Turnips make a great side dish-add shredded, julienned, or diced turnips to your favorite vegetable stir-fry and sautés.
– Turnips make an excellent addition to any soup or stew.
Serving Size ½ cup
Amounts Per Serving % Daily Value
Calories 20
Calories from Fat 0
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 45mg 2%
Total Carbohydrate 4g 2%
Dietary Fiber 1g 8%
Sugars 2g
Protein 1g
Vitamin A 0%
Vitamin C 25%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
July 16th, 2005
Currently, tomatoes are one of the most popular vegetables eaten by Americans. Tomatoes are members of the fruit family, but they are served and prepared as a vegetable. This is why most people consider them a vegetable and not a fruit. They are high in vitamin C and also provide beta-carotene. The National Cancer Institute published a study that showed an association between consuming a diet rich in tomato-based foods and a decreased risk of prostate cancer.
Tomatoes contain large amounts of an antioxidant called lycopene, which may be responsible for this possible positive effect. Tomato paste and sauces contain a greater amount of lycopene, because they are more concentrated than fresh tomatoes.
Tomato Varieties
There are thousands of tomato varieties. The most widely available varieties are classified in three groups: cherry, plum, and slicing tomatoes. A new sweet variety like the cherry tomato is the grape tomato, really wonderful to eat alone or in a salad.
How To Select
Cold temperatures damage tomatoes, so never buy tomatoes that are stored in a cold area. Choose plump tomatoes with smooth skins that are free from bruises, cracks, or blemishes. Depending on the variety, ripe tomatoes should be completely red or reddish-orange.
Storage
Store tomatoes at room temperature (above 55 degrees) until they have fully ripened. This will allow them to ripen properly and develop good flavor and aroma. Try to store tomatoes out of direct sunlight, because sunlight will cause them to ripen unevenly. If you must store them for a longer period of time, place them in the refrigerator. Serve them at room temperature. Chopped tomatoes can be frozen for use in sauces or other cooked dishes.
Make Tomatoes Part of Your 5 A Day
# They add wonderful color, flavor, and texture to your favorite sandwich, salad, or omelet.
# They can be enjoyed stuffed, baked, stewed, or grilled.
# Try a broiled sliced tomatoes topped with basil leaves.
# Tomatoes make an excellent base for homemade soups or sauces and especially compliment pasta dishes.
# Raw tomatoes can make a tasty Mexican salsa
# Tomatoes combine well with just about any type of food, such as, poultry, fish, rice, pasta, as well as other vegetables.
# Combine tomatoes with other vegetables to make a tasty side dish or snack.
July 16th, 2005
Squash are fleshy vegetables protected by a hard rind. They belong to the plant family that includes melons and cucumbers. Among substances present in summer squash are these two phytochemicals, coumarins and flavonoids. The skin and rind of summer squash are rich in the nutrient beta-carotene, but the fleshy portion of this vegetable is not. To gain the full nutritional benefits of this vegetable, the skins or rinds must be eaten.
Squash has been a staple for the Native Americans for more than 5000 years, and was a mainstay for early European who settled in America. George Washington and Thomas Jefferson were enthusiastic squash growers. In the nineteenth century, merchant seamen returned from other parts of the Americas with many new varieties. This resulted in the various colors, shapes, and sizes that are available today.
Varieties
Even though some varieties grow on vines while others grow on bushes, squash are commonly divided into the two groups, summer and winter. There are several types of summer squash, but zucchini is the most popular summer squash purchased in the United States. Summer squash come in many different colors and shapes. The different varieties of squash can be used interchangeable in most recipes, because most squash are similar in texture and flavor.
How to Select
Choose squash that are firm and fairly heavy for their size, otherwise they may be dry and cottony inside. Look for squash that have bright, glossy exteriors. Avoid buying squash that have nicks or bruises on their skins or ones that have soft spots.
Storage
Place summer squash in plastic bags and store in the refrigerator. Fresh summer squash should keep for up to a week. Thicker-shinned varieties such as chayote will stay fresh for two weeks or longer.
Make Squash Part of Your 5 A Day Plan
It is easy to make summer squash part of your 5 A Day Plan, and even more so when you know it is free of fat, sodium, and cholesterol, and low in calories and high in vitamin C.
# Try cooking several varieties of summer squash together. This will make a colorful side dish.
# Try adding some of your favorite seasonings (dill, lemon juice or lemon pepper, Creole, chili powder) to summer squash that has been steamed, sautéed, or grilled.
# Squash can be used to make great tasting casseroles or in fast stir fry.
# Marinate and grill it on the grill what a great taste
# Sliced or grated raw squash can be a wonderful addition to your favorite salad.
# Add sliced squash with dried tomatoes to rice when you cook it.
# Add yellow and zucchini squash to your next vegetable tray.
# Grated summer squash makes a good substitute for carrots in a carrot cake.
July 16th, 2005
Spinach is believed to be of Persian origin and introduced into Europe in the 15th century (Columbia Electronic Encyclopedia). Since the early 19th century, spinach has been a versatile and commonly used vegetable in the United States. Eating and preparing spinach is simple and easy, since it tastes good raw or cooked. Spinach can be found fresh, frozen, or canned; it can be easily incorporated into many dishes. Its versatility makes it easy to serve raw in salads or sandwiches or as a complement to soups, meat, fish, or other vegetable dishes.
In addition to being tasty, spinach’s popularity stems from its high nutritional value. Not only is spinach low in calories, it is also a good source of iron and essential nutrients such as vitamins A and C, minerals, and fiber. Spinach also contains 3 grams of protein per serving.
Selection
At the supermarket, you can find spinach packaged fresh, canned, or frozen. Fresh spinach is usually found loose or bagged. For the best quality, select leaves that are green and crisp, with a nice fresh fragrance. Avoid leaves that are limp, damaged, or spotted. If you are in a rush, grab a bag of fresh, pre-washed spinach. The ready-to-eat packaging makes it easy to be on the go and still stay healthy
Storage
Fresh spinach should be dried and packed loosely in a cellophane or plastic bag and stored in the refrigerator crisper. If stored properly, it should last 3 or 4 days.
Varieties
Flat or Smooth Leaf
Flat or smooth leaf spinach has unwrinkled, spade-shaped leaves that have a milder taste than the savoy. This variety is commonly used for canned and frozen spinach as well as for soups, baby foods, and other processed foods.
Savoy
Savoy has crinkly, dark green curly leaves. The texture is different from the flat leaf but tastes equally as good. Look for fresh bunches of savoy at your local market.
Semi-Savoy
Increasing in popularity is the semi-savoy variety, which has slightly curly leaves. The slightly curly leaves have a similar texture to the savoy leaves but are easier to clean. This variety is usually sold fresh. It is also found in processed foods.
Fresh spinach is available all year. Major supplies come from Texas and California where it grows as a cool winter crop.
Preparation
Special Note
Iron and calcium in plant foods are not highly absorbed by the body. Spinach contains a chemical called oxalic acid, which binds with iron and calcium and reduces the absorption of these minerals. To improve iron absorption, spinach should be eaten with vitamin C-rich foods such as orange juice, tomatoes, or citrus fruit.
Spinach grows in sandy soil, so wash it thoroughly to get rid of the grainy, sandy particles. Make sure to tear off the stem. Separate the leaves, and place them in a large bowl of water. Gently wash leaves, and let the sand drift to the bottom of the bowl. Remove leaves from the water, and repeat the process with fresh water until the leaves are clean.
If spinach is to be eaten raw, dry it completely by using a salad spinner or by blotting it with paper towels. Slightly damp spinach can be steamed or microwaved without adding any additional water.
Blanching
Drop leaves into a large pot of boiling water. Once the leaves slightly wilt, drain and squeeze out excess moisture. This method is used to quick-cook spinach or to prepare it for sautéing, braising, or stuffing, and usually takes 2 to 5 minutes.
Microwaving
This method can be used instead of blanching. Place washed, slightly wet spinach in a microwavable dish, loosely cover, and cook until tender (4 to 7 minutes for ½ pound of spinach).
Sautéing
Blanched spinach can be sautéed quickly with a quick spray of oil. If cooked in a non-stick pan, only a spray is needed for several cups of chopped spinach. Try adding some garlic for flavor.
Steaming
If you plan to steam the spinach, do not dry leaves after washing. Steamed spinach makes a great side dish and usually takes only 5 to 10 minutes.
Make Spinach Part of Your 5 A Day
# Use fresh spinach to make a tasty, healthy salad.
# Add some other colorful fruits or vegetables, along with your favorite low-fat salad dressing.
# Add chopped spinach to lasagna and soup.
# Stir yogurt into chopped or puréed spinach for a low-fat version of creamed spinach.
# Try stir-frying spinach with garlic, onion, and chopped red bell peppers for a colorful tasty side dish.
# Buy it bagged and ready to use for quicker meals.
July 16th, 2005
Pomegranates are one of the oldest cultivated fruits, mentioned in the Old Testament book of Deuteronomy. Homer wrote about it and praised its taste and health benefits.
A native of Persia, the pomegranate traders brought the tree to many Mediterranean countries. In Carthage and Egypt, the tree thrived due to suitable soil and climatic conditions.
The English name of the fruit (punica garanatum in Latin) comes from French pomme grenate (seedy apple). Today the French name of the fruit is grenade.
Although an old, popular and versatile fruit in the Middle East, pomegranate is only recently being promoted as a healthy fruit in the west, thanks to nutritional researchers.
The juicy pomegranate is a powerful fruit that contains significant amounts of antioxidants to offset at least some of the free radicals that occur in our bodies. Free radicals occur naturally in the human body when worn out bonds that hold molecules together split apart. Polluted environments contribute to the acceleration of this process. Free radicals eventually destroy healthy cells. Normally, a healthy body can fight the process and repair damaged tissue, but requires constant and adequate supply of vitamins C and E which pomegranates and other fruits provide.
Some researchers claim pomegranate juice to be as healthy as red wine or green tea.
Pomegranates are a little bigger than large apples with a leathery shiny, red-yellow skin that contains innumerable red-white succulent kernels, each of which has a seed. It grows in warm regions of southeastern Europe (Spain, Portugal, southern Italy) and around the Mediterranean Sea, Middle eastern countries, Asia and Egypt. California in the U S A is a large pomegranate producer.
Ancient Egyptians considered pomegranate as a symbol of fertility and used it for cooking, out-of-hand eating, and in juice form.
Generally, researches agree that consuming fresh fruit is more effective than taking pills, and point out that each individual reacts to food differently.
If 20 people eat the same substance, each will have a different reaction. A person may boost his/her antioxidant level for four hours, whereas another only for 20 minutes. Eating a variety of fruits becomes an important nutritional dictum.
North American grocery stores always carried the sweetened pomegranate juice for drinks and cocktails, but few offered it all the time due to lack of demand. Middle Eastern and Italian grocery stores carry pomegranates in season, which stretches from September to November, but increasing demand will undoubtedly encourage fruit growers in the southern hemisphere to cultivate it.
Pomegranates have a subtle acidity that renders food appealing and colourful. Persian cooks like to garnish their pilaff with dried fruits, and sprinkle on it pomegranate kernels for additional visual effect.
Pomegranates stored at room temperature last four to five weeks, but longer when refrigerated.
July 16th, 2005
There are more than 140 varieties of plum sold in the United States. The plum is a drupe — a pitted fruit — related to the nectarine, peach, and apricot, but it is far more diverse than its relatives, coming in a wider range of shapes, sizes and especially skin colors. Its flavors also vary from extremely sweet to quite tart. Some plum varieties are specifically bred so that they can be dried and still retain their sweetness, and these are used for prunes. (The Wellness Encyclopedia of Food and Nutrition)
Plums are high in carbohydrates, low in fat and low in calories. Plums are free of sodium and cholesterol. Plums are a good source of vitamin C.
About twenty varieties dominate the commercial supply of plums and most are either Japanese or European varieties. Japanese are the nonprune plums or salicina plums. Originally from China, these plums were introduced into Japan more than 300 years ago. Most varieties have yellow or reddish flesh that is quite juicy and skin colors that range from crimson to black-red. They are also clingstone fruits—that is, their flesh clings to the pit. Santa Rosa and Red Beaut are two of the more popular varieties. Elephant heart is a large red-fleshed variety that is good for cooking. Plums are also used for their juice and often jam or a thick syrup is made out of it.
European-type plums are smaller, denser and less juicy than Japanese varieties; their skin color is always blue or purple and their pits are usually freestone, meaning they separate easily from the flesh. The flesh is a golden yellow color. These are the plums made into prunes; a few varieties are sold fresh and called fresh prunes or purple plums. Among the better known varieties are Italian, President, Empress, Stanley, and Tragedy. Damson plums are a small-tart European-type variety used mainly for preserves.
Availability
The domestic plum season extends from May through October, with Japanese types coming on the market first and peaking in August, followed by European varieties in the fall.
Selection
Plums should be plump and well colored for their variety. Plums are usually about 3-6 cm in size. If a fruit yields to gentle pressure, it is ready to eat, however, you can buy plums that are fairly firm, but not rock hard and let them soften at home. They will not increase in sweetness. Ripe plums will be slightly soft at the stem and tip, but watch out for shriveled skin, mushy spots, or breaks in the skin.
Storage
To soften hard plums, place several in a loosely closed paper bag and leave them at room temperature for a day or two; when softened, transfer them to the refrigerator. Ripe plums can be refrigerated for up to three days.
Preparation
Plums are juiciest at room temperature, but always wash them before eating or cooking. To pit freestone types, cut the fruit in half, twist the halves apart, and lift out the pit. To slice or quarter clingstone plums, use a sharp paring knife and cut through the flesh towards the pit.
European plums are better than Japanese varieties for cooking. Cooked plums are usually eaten with the skins on, but if you need to peel them, first blanch them in boiling water for about 30 seconds.
Baking: Place halved, pitted plums in a baking dish and sprinkle with sugar and spices to taste. Try adding a few spoonfuls of fruit juice, instead of water, and cover. Cook until tender, check during baking and add more liquid, if necessary. Cooking time: about 20 minutes in a 400 degree oven.
Poaching: Plums can be cooked whole (prick them with a fork first), halved, or sliced. For serving whole, cook the fruit unpeeled to retain the shape. Place the fruit in simmering juice, wine, or a mixture of water and sugar and cook until tender. Cooking time: 3 to 8 minutes (European plums cook much faster than Japanese plums).
Make Plums Part of Your 5 A Day Plan
# Chop plums into your next fruit salad to add a hint of purple.
# Sliced plums add a unique flavor when added to grilled or broiled fish.
# Add plums, along with your favorite fruits, as a topping for frozen yogurt.
# Use baby food jars of prunes, or prune puree, as a fat substitute in baking (see blueberry-raspberry loaves recipe.)
# Mix together chopped plums, blueberries, nectarines, and strawberries to spoon over waffles and pancakes for a colorful and nutritious addition to breakfast.
Good to know: Plums stimulate the bowel movement. Its skin contains a substance that is responsible for that effect so if you peel the fruit you won’t be bothered with the well-known side effects of this lovely fruit.
July 16th, 2005
Persimmons origins go back to ancient China. Fate intervened in the 1880’s when a United States Commander brought back a native Japanese persimmon variety to Washington, D.C. Now, persimmons are grown in California where hundreds of different varieties flourish. This brightly colored, glossy orange red skinned fruit is an excellent source of vitamin A, a good source of vitamin C, and rich in fiber.
Although there are countless different varieties of persimmons, only two are commercially available. There are distinguishable by their shape.
Hachiya:
This type of persimmon makes up approximately 90 percent of the available fruit. It is identifiable by its acorn like shape. This persimmon is tart until it becomes soft ripe.
Fuyu:
This persimmon is gaining popularity here as it is in Japan. Similar in color, but looking like a squashed tomato, this variety is smaller, sweeter, and is edible while still firm.
AVAILABILITY, SELECTION, STORAGE, PREPARATION
Persimmons are widely available September through December, with a peak during November.
Choose persimmons with deep red undertones. Look for persimmons that are round, plump, and have glossy and smooth skin. Avoid fruits with blemishes, bruises or cracked skin and missing the green leaves at the top. Select ripe persimmons only if you plan to eat them immediately. Otherwise, buy firmer fruits and allow them to ripen.
Ripen persimmons at room temperature in a paper bag with an apple or banana. Store them in the refrigerator when ripe. Be sure to eat the fruit as soon as possible because overripe persimmons quickly turn to a mushy texture.
Ripe Fuyu persimmons, which look kind of like flattened tomatoes, will be crisp, while the acorn-shaped Hachiyas will be very soft and juicy.
Unripe Hachiya persimmons taste very bitter and will suck all the moisture from your mouth — not very pleasant. The tartness will go away as the fruit ripens.
MAKE PERSIMMONS PART OF YOUR 5 A DAY PLAN
* Wash Fuyu persimmons, remove core and leaves, and slice or eat whole.
* Rinse Hachiya persimmons and slice in half. Remove seeds and spoon fruit out of skin.
* Add firm Fuyu persimmon slices to salads.
* Puree Hachiya persimmon flesh and add it to drinks, smoothies, or fresh fruit sauces. You can also use the puree to make cookies.
* Slice Fuyu and spread with lime juice, salt, and chili powder. Eat with a slice of low fat cheese.
* Mix cubed Fuyu with grapes, pomegranate seeds, cubed apple, and sliced kiwi for a colorful fall salad.
* Top hot or cold cereal with cubed pieces of bright orange Fuyu.
* Make salsa with a twist ? add chopped Fuyu, onion, tomatillo, cilantro, and chili Serrano and mix together.
* Start your morning off right! Add chopped or blended Fuyu persimmons to your pancakes, waffles, and French toast.
* Have an instant persimmon sherbet! Simply cut off a piece of the pointed tip of the fruit, tightly wrap the fruit, and freeze for up to three months. Defrost the fruit in the refrigerator for about four hours, scoop the fruit, and enjoy!
July 16th, 2005
Pepino melon is native to Peru, but is now also grown in California and New Zealand. It is also known as treemelon, bush melon and mellowfruit. Pepino’s are teardrop shaped and have a smooth skin that is striped with yellow and dark purple. The flesh of this fruit is fragrant and combines the tastes of cantaloupe and honeydew.
Selection, Storage, and Preparation
Pepinos are available late fall to mid-spring. Fruits with a light yellow or green skin are not ripe, while fruits with dark purple stripes are ripe. Ripen at room temperature until as firm as a slightly ripe plum, then refrigerate ripe fruit for up to 3 days.
Make Pepinos part of your 5 to 9 A Day Plan!
–Pepinos are best served peeled and cubed or sliced.
–Use atop spinach salads.
–Add to fruit medleys.
–Eat plain for breakfast or a light snack.
Serving Size: 1 medium (100g)
Amount Per Serving % Daily Value
Calories 80
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat –g –%
Cholesterol –mg –%
Sodium 0mg 0%
Total Carbohydrate 22g 7%
Dietary Fiber 5g 20%
Sugars –g
Protein 0g
Vitamin A –%
Vitamin C –%
Calcium –%
Iron –%
* Percent Daily Values are based on a 2,000 calorie diet.
July 16th, 2005
Pears (Pyrus communis) are a pome fruit relative of the apple. One of the earliest written histories or records comes from Homer’s reference to them as “Gifts from the Gods.” The first pears arrived in the United States by European settlers in the 1700s. Pears rank second to the apple as the most popular US fruit. They can be eaten and used in a lot of the same ways as the apple. One distinct feature of the pear besides the shape is the soft texture. This soft texture is the result of the starch converting to sugar after being picked from a tree to ripen. (Wellness Encyclopedia of Food and Nutrition, 1992).
The very shape of a pear speaks of its luscious nature. When ripe and ready to eat, the pear has a honeyed flavor and beckoning perfume that bewitch your senses. There are more than 3000 known varieties in the world. US production comes from states in the Northwest, plus New York, Pennsylvania, Michigan, and California. Imports come from South America, Canada, New Zealand, and South Africa.
With the numerous varieties and extended growing seasons, pears of all sizes and colors are available year-round.
Fresh Pears are a Healthy Choice!
They have no cholesterol, sodium, or saturated fat. They offer a natural, quick source of energy, due largely to high amounts of two monosacharides: fructose and glucose, plus Levulose, the sweetest of known natural sugars, found to a greater extent in fresh pears than in any other fruit. A pear is a nutrient dense food, providing more nutrients per calorie, than calories per nutrient. Carbohydrates make up 98% of the energy provided by a pear, and carbohydrates are helpful in weight reduction diets because they contain half as many calories as fat.
Fiber
Fresh pears offer dietary fiber, much of it in the form of Pectin. A pear weighing 166 grams provides 2.32 grams of crude fiber, and 4 grams of dietary fiber, of which 41% is pectin. Fiber contains no calories, and is a necessary element of a healthy diet, helping to sustain blood sugar levels and promoting regularity. High fiber diets may also help reduce the risk of colon cancer and can help reduce serum cholesterol. Pears are a good source of natural fiber.
Potassium
Fresh pears offer potassium; 210 mg in a medium size pear. Although it is an element lost easily through dehydration or perspiration brought on by active lifestyles or strenuous exercise, potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, as well as carbohydrate and protein metabolism. Replenish potassium by eating fresh vegetables, fruits or legumes containing high potassium content— pears are an excellent choice.
Vitamin C
Fresh pears contain Vitamin C. One medium size pear provides 7 mg, or 10% of the RDA for Vitamin C. As one of the antioxidant vitamins, Vitamin C is essential for normal metabolism and tissue repair, helping prevent free radical damage the destructive by-products of the body’s metabolic process. Vitamin C improves the immune system and promotes healing of cuts and bruises and guard against a number of infectious diseases. Fresh pears are a good source for Vitamin C.
Selecting
Sweet, succulent pears are perhaps the most glorious of fall fruits. Selecting them can be easy if you consider the following: avoid pears with bruises or cuts and dark brown colors; purchase pears while slightly green because they ripen better and faster off the tree; look for pears with a smooth unblemished skin; ripe ones will yield slightly to gentle pressure at the stem end. If you plan to bake pears, select those that are fairly firm.
Storing
If pears are unripe, place them in a paper bag at room temperature for 2 to 3 days or store them in a ventilated fruit bowl in a cool, dark place, and refrigerate as soon as they ripen. Ripe pears should be stored in the refrigerator in a plastic bag up to 3 days. They continue to ripen after harvest.
Wash and Eat
There’s no need to peel a pear… their tender, edible skin is an additional source of fiber. A medium sized pear provides 4 grams of fiber, or 16% of the recommended daily value. Always wash all fresh fruits and vegetables before serving.
Make Pears Part of Your 5 A Day Plan
It is easy to include pears in your 5 A Day Plan. Take a pear for lunch, either fresh, dried or in a flip top can. Snack with pears during the day. Use baked or broiled pears with a sauce as a light tasty dessert. Use pear slices dipped in lemon as a garnish to jazz up foods. Sliced thin wedges served with chunks of cheese, smoked turkey and seedless grapes on a skewer make a healthy appetizer or side dish.
Toss chopped pears into a chicken, tuna, green, fruit or cottage cheese salad. When roasting vegetables, add pear slices to the vegetable mix. Try using pear slices on your next grilled chicken sandwich. Use pears where you would use apples…… Enjoy!
July 16th, 2005
Parsnips look like a pale carrot and are actually a relative of the carrot, celeriac, and parsley root. Commonly found in Europe, this root vegetable arrived to the United States with the colonists. Popular in the 19th and early 20th centuries for its celery flavor and nutty fragrance, this vegetable was often used in recipes that called for caloric decadence.
This Hardy root vegetable grows best in cool climate regions. Although it is a biennial plant, farmers cultivate it as an annual crop. Native to Europe and Asia, the plant was introduced to North America in the 17th century. It is grown for its white fleshy, sweet flavored and earthy tasting root.
In most restaurants, parsnip is features as an exotic vegetable and made to purees, or roasted with other root vegetables. It tastes delightful when sliced thinly and deep fried as chips. Parsnips store well for months in a cool and dark place- the reason of its popularity for centuries.
Parsnip Availability, Selection, Storage, and Preparation
Parsnips are available year round with a peak from fall into spring. They are often displayed with the parsley root, so be sure you know which is a parsnip. Parsley roots are typically sold with their feathery greens whereas parsnips are sold by the root.
Select medium sized roots with uniform creamy beige skin. Avoid limp, pitted, or shriveled roots. Store parsnips unwashed wrapped in paper towel, placed in plastic, and store in the vegetable crisper of the refrigerator for about 2 weeks.
Wash, peel, and trim parsnips as you would a carrot. If steaming, then the parsnips skins will slip off after cooking. If pureeing parsnips, then leave skins intact.
Make Parsnips Part of your 5 to 9 A Day Plan
–Steam parsnips and serve with your favorite entrée.
–Roast parsnips with other root vegetables in a 400°F oven with a drizzle of olive oil and your favorite herbs. Serve as side dish.
–Simmer chunks of parsnips, then puree and add your favorite broth for a simple soup.
–Add parsnip chunks to all your soups and stews for interesting taste and texture.
Serving Size ½ cup
Amounts Per Serving % Daily Value
Calories 50
Calories from Fat 0
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 12g 4%
Dietary Fiber 3g 12%
Sugars 3g
Protein 1g
Vitamin A 0%
Vitamin C 20%
Calcium 2%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
July 16th, 2005
The exact origination of papaya is unknown but it is believed to be native to southern Mexico and neighboring Central America. The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in color from green to orange to rose. Papayas are a rich source of vitamin A and C. One half of a small papaya can provide 150% of the recommended dietary intake of Vitamin C. It is low in calories, fat free, cholesterol free, and a good source of potassium, folate, and fiber.
Today papaya can be found all year long with the peak season being early summer and fall. Most of the papayas imported come from Hawaii, but smaller quantities from Florida, California, Mexico, Puerto Rico, and Central and South American countries are becoming more available.
The papaya enzyme called papain, is used as a meat tenderizer. It breaks down tough meat fibers. Its use is nothing new. South American cooks have been using papaya to tenderize meat for ages. It is sold as a component in powdered meat tenderizer available in most supermarkets.
Selection
Look for papayas that are partly or completely yellow in color, depending on variety, that give slightly to pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut papayas have no smell. Papayas that are cut should smell sweet, not bad or fermented.
Papaya Storage
Slightly green papayas will ripen quickly at room temperature, especially if placed in a paper bag. As the papaya ripens, it will turn from green to yellow. Place ripe papayas in a plastic bag and store in the refrigerator. Papayas will keep for up to a week, but it’s best to use them within a day or two.
Varieties
There are two types of papayas, the Hawaiian and Mexican. The Hawaiian varieties also known as Solo papayas, are found most often in supermarkets. These fruits are pear shaped, weigh about a pound each, and have yellow skin when ripe. The flesh is bright orange or pinkish, depending on the variety. The Mexican varieties are not as common but can be found in Latino supermarkets. Mexican papayas are much larger then the Hawaiian types and can weigh up to 20 pounds and be more than 15 inches long. Although the flavor is less intense than the Hawaiian varieties, they are still delicious and enjoyable.
Make Papayas Part of Your 5 A Day Plan
* Use papayas to make a hot and spicy salsa.
* Blend papaya with milk, yogurt, or orange juice for a breakfast smoothie.
* Puree papaya to make a delicious salad dressing or base for ice cream or sorbet.
* Add papaya slices to honeydew, melon, and strawberries to make a colorful fruit cup or salad.
July 16th, 2005
Mushrooms are not a true vegetable in the sense that it does not have any leaves, roots, or seeds, and really does not need any light to grow. So what exactly is a mushroom? It is a fungus, which grows in the dark and creates more mushrooms by releasing spores. Mushrooms are found all over the world and have been a very honored food in many cultures. Ancient Egyptians considered mushrooms to be food for the royals. The French adored the fungus and began harvesting them in caves during the seventeenth century. These famous fungi didn’t reach popularity in the United States until the late 1800s.
Mushroom Benefits
Mushrooms are brimming with protein, B vitamins (riboflavin, niacin and pantothenic), and minerals (selenium, potassium,and copper). They’re low in calories and may have antibacterial substances to help the body. Cooked fresh mushrooms offer the most nutritional benefit versus the canned version that may have more sodium.
How do mushrooms grow?
Since mushrooms are grown from microscopic spores, Mushroom farming is a step-by-step process that involves:
*two phases of composting
*spawning (mushroom farmer’s collecting the spores)
*casing (a soil mixture that acts as a water reservoir that is placed on top of the mushroom spores)
*pinning (the growth stage where the shape of the mushroom forms)
harvesting
It’s best to buy your mushrooms from a reputable grower or grocer instead of hunting them yourself, as there are many poisonous mushrooms. Incorrectly identifying them can lead to symptoms of sweating, cramps, diarrhea, confusion, convulsions, and potentially result in liver damage, or even death.
Varieties
There are over 38,000 mushroom varieties today. Some are edible and some are highly toxic. Here’s a small sample of the most popular edible mushrooms you’ll see in the market:
Agaricus (White or Button)
These mushrooms are the most common variety prepackaged in supermarkets; available fresh, canned, or frozen. White mushrooms are mildly flavored, are tasty when eaten raw but even more flavorful when cooked.
Chanterelles, or Girolle
These trumpet shaped fungi are highly regarded mushrooms favored for their gold to yellow color, and rich flavor, ranging from apricot to earthier tasting. Chanterelles are best eaten fresh, although they are also available dried or canned.
Crimini, or Italian Brown
These mushrooms are similar to the button variety, yet they are darker in color, have a richer flavor, and have a more dense texture. Criminis were once an imported mushroom but are now grown domestically.
Enoki, or Enokitake
This fungi takes on a sproutlike appearance with small caps and thin, long, stems. Native to Japan, white in color, with a light fruity taste, these mushrooms are excellent when served raw in soups and salads.
Morel
These mushrooms are highly priced and highly prized for their intense earthly flavor. They are usually found in the wild, although can now be grown commercially. This conical shaped, honey combed surface fungi is small, with dark brown hues, is suitable for stuffing and is ideal for sauces and stews.
Oyster, or Pleurotus
These mushrooms grow in clusters, and range in color from off-white to shades of brown. Subtly tasting like an oyster, its chewy texture is more suited to cooked dishes.
Porcini
Porcini mushrooms are well valued for their meaty texture, interesting flavor, and distinguishing shape. These mushrooms vary in size and is domestically grown or imported from Europe depending on the season. This variety is usually expensive, but is considered one of the finest-tasting mushrooms.
Portobello
These are large cremini-like mushrooms that are sometimes the size of a regular hamburger! These fungi are circular, flat, and long, with a dense, chewy texture. Portobellos are excellent for grilling or roasting.
Shiitake
Shiitake mushrooms were originally cultivated on natural oak logs and only grown in Japan, but are now available domestically. These mushrooms are large, black-brown, and have an earthy rich flavor. This fungi is enjoyed in stir-fries, soups, or even a meat substitute. Dried Shiitakes have more intense flavors and are sometimes preferable to fresh.
Cleaning
Clean mushrooms only when you are ready to use them. Remove any bits of the debris on the surface, rinse with cold running water or gently wipe the mushrooms with a damp cloth, paper towel, or soft brush.
Preparation
How do I use dried mushrooms? Dried mushrooms are intensely concentrated in flavor and should be treated more like a seasoning than a vegetable. You’ll need to soak the dried mushrooms in hot water for 20-30 minutes, rinse, then chop, and use. Saving the soaking water and adding it to your sauces or soups will intensify the mushroom flavor.
Mushrooms are available all year long and although there are many different varieties, selecting any kind of mushrooms are easy. You should look for firm, moisture-free (not dry), unblemished caps, and free of mold. Place purchased loose mushrooms in a paper bag in the refrigerator. Airtight plastic bags tend to retain moisture and will accelerate spoilage. Properly stored mushrooms will last for approximate five days.
Mushrooms can be frozen but they must be cleaned, cooked, and placed in a ½ cup or 1 cup container to freeze. Don’t forget to mark the date on the container, frozen mushrooms will last several months.
Mushrooms are versatile and may be eaten raw or cooked whole, sliced or chopped. Certain varieties like shiitake and portabella, must have their stems discarded or used as a flavoring agent, as they are often tough.
Preparation Hint: Squeeze a small amount of lemon juice on the mushrooms to retain the color.
Make Mushrooms Part of Your 5 A Day Plan
Add sliced mushrooms to your salad, soups, and pasta.
Mushrooms make an attractive addition to your vegetable platters.
Have a veggie burger by grilling portabello mushrooms and adding lettuce and tomato to your whole wheat bun.
Include sliced mushrooms to your stir-frys.
Making homemade pizza? Why not try a white pizza combo with low fat mozzarella toped with different kinds of mushrooms.
Like to grill? Include mushrooms onto your skewers in addition to the bell peppers, squash, and pineapple.
July 16th, 2005
How Does the U.S. Government Control Aflatoxins?
Aflatoxins are considered unavoidable contaminants of food and feed, even where good manufacturing practices have been followed. The U.S. Food and Drug Administration and the USDA monitor peanuts and field corn for aflatoxin and can remove any food or feed with unacceptable levels of it.
Is Mushroom Poisoning Caused by Molds?
No, it is due to the toxin produced by the fungi, which are in the same family as molds. Mushroom poisoning is caused by the consumption of raw or cooked mushrooms, which are higher-species of fungi. The term “toadstool” (from the German “Todesstuhl” — death’s stool) is commonly given to poisonous mushrooms, but there is no general rule of thumb for distinguishing edible mushrooms from poisonous toadstools. The toxins that cause mushroom poisoning are produced naturally by the fungi. Most mushrooms that cause human poisoning cannot be made safe by cooking, canning, freezing, or any other processing. The only way to avoid poisoning is not to eat poisonous mushrooms.
Are Any Food Molds Beneficial?
Yes, molds are used to make certain kinds of cheeses and can be on the surface of cheese or be developed internally. Blue veined cheese such as Roquefort, blue, Gorgonzola, and Stilton are created by the introduction of P. roqueforti or Penicillium roqueforti spores. Cheeses such as Brie and Camembert have white surface molds. Other cheeses have both an internal and a surface mold. The molds used to manufacture these cheeses are safe to eat.
Why Can Mold Grow in the Refrigerator?
While most molds prefer warmer temperatures, they can grow at refrigerator temperatures, too. Molds also tolerate salt and sugar better than most other food invaders. Therefore, molds can grow in refrigerated jams and jelly and on cured, salty meats — ham, bacon, salami, and bologna.
How Can You Minimize Mold Growth?
Cleanliness is vital in controlling mold. Mold spores from affected food can build up in your refrigerator, dishcloths, and other cleaning utensils.
Clean the inside of the refrigerator every few months with 1 tablespoon of baking soda dissolved in a quart of water. Rinse with clear water and dry. Scrub visible mold (usually black) on rubber casings using 3 teaspoons of bleach in a quart of water.
Keep dishcloths, towels, sponges, and mops clean and fresh. A musty smell means they’re spreading mold around. Discard items you can’t clean or launder.
Keep the humidity level in the house below 40%.
Don’t Buy Moldy Foods
Examine food well before you buy it. Check food in glass jars, look at the stem areas on fresh produce, and avoid bruised produce. Notify the store manager about mold on foods!
Fresh meat and poultry are usually mold free, but cured and cooked meats may not be. Examine them carefully. Exceptions: Some salamis — San Francisco, Italian, and Eastern European types — have a characteristic thin, white mold coating which is safe to consume; however, they shouldn’t show any other mold. Dry-cured country hams normally have surface mold that must be scrubbed off before cooking.
Must Homemade Shelf-Stable Preserves be Water-Bath Processed?
Yes, molds can thrive in high-acid foods like jams, jellies, pickles, fruit, and tomatoes. But these microscopic fungi are easily destroyed by heat processing high-acid foods at a temperature of 212°F in a boiling water canner for the recommended length of time.
How Can You Protect Food from Mold?
When serving food, keep it covered to prevent exposure to mold spores in the air. Use plastic wrap to cover foods you want to stay moist — fresh or cut fruits and vegetables, and green and mixed salads.
Empty opened cans of perishable foods into clean storage containers and refrigerate them promptly.
Don’t leave any perishables out of the refrigerator more than 2 hours.
Use leftovers within 3 to 4 days so mold doesn’t have a chance to grow.
How Should You Handle Food with Mold on It?
Buying small amounts and using food quickly can help prevent mold growth.
But when you see moldy food:
Don’t sniff the moldy item. This can cause respiratory trouble.
If food is covered with mold, discard it. Put it into a small paper bag or wrap it in plastic and dispose in a covered trash can that children and animals can’t get into.
Clean the refrigerator or pantry at the spot where the food was stored.
Check nearby items the moldy food might have touched. Mold spreads quickly in fruits and vegetables
July 16th, 2005
Some molds cause allergic reactions and respiratory problems. And a few molds, in the right conditions, produce “mycotoxins,” poisonous substances that can make people sick. When you see mold on food, is it safe to cut off the moldy part and use the rest? To find the answer to that question, delve beneath the surface of food to where molds take root.
What Are Molds?
Molds are microscopic fungi that live on plant or animal matter. No one knows how many species of fungi exist, but estimates range from tens of thousands to perhaps 300,000 or more. Most are filamentous (threadlike) organisms and the production of spores is characteristic of fungi in general. These spores can be transported by air, water, or insects.
Unlike bacteria that are one-celled, molds are made of many cells and can sometimes be seen with the naked eye. Under a microscope, they look like skinny mushrooms. In many molds, the body consists of:
– root threads that invade the food it lives on,
– a stalk rising above the food, and
– spores that form at the ends of the stalks.
The spores give mold the color you see. When airborne, the spores spread the mold from place to place like dandelion seeds blowing across a meadow.
Molds have branches and roots that are like very thin threads. The roots may be difficult to see when the mold is growing on food and may be very deep in the food. Foods that are moldy may also have invisible bacteria growing along with the mold.
Are Some Molds Dangerous?
Yes, some molds cause allergic reactions and respiratory problems. And a few molds, in the right conditions, produce “mycotoxins,” poisonous substances that can make you sick.
Are Molds Only on the Surface of Food?
No, you only see part of the mold on the surface of food — gray fur on forgotten bologna, fuzzy green dots on bread, white dust on Cheddar, coin-size velvety circles on fruits, and furry growth on the surface of jellies. When a food shows heavy mold growth, “root” threads have invaded it deeply. In dangerous molds, poisonous substances are often contained in and around these threads. In some cases, toxins may have spread throughout the food.
Where Are Molds Found?
Molds are found in virtually every environment and can be detected, both indoors and outdoors, year round. Mold growth is encouraged by warm and humid conditions. Outdoors, they can be found in shady, damp areas or places where leaves or other vegetation are decomposing. Indoors, they can be found where humidity levels are high.
Molds form spores which, when dry, float through the air and find suitable conditions where they can start the growth cycle again.
What Are Some Common Foodborne Molds?
Molds most often found on meat and poultry are Alternaria, Aspergillus, Botrytis, Cladosporium, Fusarium, Geotrichum, Monilia, Manoscus, Mortierella, Mucor, Neurospora, Oidium, Oosproa, Penicillium, Rhizopus and Thamnidium. These molds can also be found on many other foods.
What Are Mycotoxins?
Mycotoxins are poisonous substances produced by certain molds found primarily in grain and nut crops, but are also known to be on celery, grape juice, apples, and other produce. There are many of them and scientists are continually discovering new ones. The Food and Agriculture Organization (FAO) of the United Nations estimates that 25% of the world’s food crops are affected by mycotoxins, of which the most notorious are aflatoxins.
What is Aflatoxin?
Aflatoxin is a cancer-causing poison produced by certain fungi in or on foods and feeds, especially in field corn and peanuts. They are probably the best known and most intensively researched mycotoxins in the world. Aflatoxins have been associated with various diseases, such as aflatoxicosis in livestock, domestic animals, and humans throughout the world. Many countries try to limit exposure to aflatoxin by regulating and monitoring its presence on commodities intended for use as food and feed. The prevention of aflatoxin is one of the most challenging toxicology issues of present time.
Continued in Part II
July 16th, 2005
Previous Posts
