Posts filed under 'Foods'
by: Shelley Green
Fruit and vegetables are brimming with fibre, plus a whole range of vitamins and minerals, and because they’re low in calories, they make an important and healthy addition to any diet. Here is some information for you about vegetable nutrition. “Eat your fruits and vegetables” is one of the tried and true recommendations for a healthy diet, and for good reason. Eating plenty of fruits and vegetables can help you ward off heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.”5 A Day” is a national health programme in the USA and also in the UK to explain why you need vegetable nutrition as well as fruit and to encourage you to eat more servings of fruit and vegetables every day. People all over the world are becoming more and more aware of how important fruit nutrition and vegetable nutrition is to stay healthy.
In general, yellow and dark green vegetables are excellent sources of vitamin A. Green leafy vegetables are rich in calcium, iron, magnesium, vitamin C and many of the B vitamins. The greener the leaf, the richer the nutrients will be. Here are some suggestions to think about color to pack nutritional power in your diet: · White: Eat cauliflower more often than potatoes, onions and mushrooms.· Green: Add more dark lettuces, such as romaine and red leaf lettuce, spinach, broccoli and Brussels sprouts to replace iceberg lettuce and green beans. · Yellow-orange: Substitute more carrots, winter squashes, sweet potatoes, cantaloupe, oranges and grapefruit for corn or bananas. · Red: Select tomatoes, red peppers and strawberries in favor of apples. If you are trying to watch your weight, an idea is to make sure you are not eating too many calories if you are adding these foods to your diet. increasing the amounts of fruits and vegetables you eat can promote weight control, but only if they replace higher fat foods like ice cream, meat and chips to help you consume fewer calories. But if fruits and vegetables are simply added to what you already eat, total calories won’t significantly drop and weight loss should not be expected. The most important thing to do is to vary the fruit and vegetables that you eat from day to day. This is to give your body a variety but to also keep you interested in your food. There are always great new recipes, ideas and ways to make your food look and taste great!
About The Author
Shelley Green is the owner of http://www.vegetable-delivery.com, a site that specializes in vegetable delivery including organic vegetables, organic fruit, fruit and vegetable boxes, and also other recommended sites.
January 18th, 2007
November 17, 2005
The smell of bitter almonds (containing hydrogen cyanide, a poisonous compound) filling the air in an Agatha Christie plot notwithstanding, anyone would be nuts not to have known this all along: almonds are great for health. In fact, asked to name some foods that pack a big nutritional wallop into a little space, most people would probably have almonds heading their list. But now comes news that an almond-rich diet could also keep brain cells younger, longer. Researchers have just published a study that shows how mice fed on almond-rich meals do remarkably better at memory tests than those chomping on non-nutty meals.
This complements earlier research that showed how eating almonds lowered cholesterol levels considerably to reduce the risk of heart disease. This reassured people trying to control their diets in the belief that it was wiser to keep off the almond for its high calorie content.
For although almonds, like other nuts, have a high fat content, their fats are mostly monounsaturated — the kind found in avocados and olive oil. This not only reduces bad cholesterol and improves the bad/good cholesterol ratio, but also converts other blood fats in the body normally resistant to change. Talk of a food that keeps the heart healthy and keeps the brain operating smoothly.
The latest findings, however, suggest a bigger role for antioxidants, which help brain cells increase their longevity. With this, the almond augments its formidable reputation as a powerhouse of nutrition, even if it puts it all in a nutshell.
Source: hindustantimes.com
November 18th, 2005
Fish oil reduces risk of heart disease
Hundreds of studies have been done on fish or fish oils and their role in the prevention or treatment of heart disease. A review in the British Medical Journal recommends fish or fish oil supplements to prevent heart attacks, particularly in people with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms.
A word of caution on mercury
While it is recommended to eat one to two fish meals a week, it is wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, causing: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack.
Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish.
If catching and eating your own fish, don’t fish in polluted waters. Bottom feeder species, such as catfish, may ingest more pollutants.
Types of fish cuts
The types of fish cuts available include:
* Fillet - the boneless flank of the fish.
* Dressed - with head and fins (entrails, scales and gills are removed).
* Steak - cross-sections taken from a dressed fish.
* Gutted - whole fish with entrails removed.
Healthy ways to cook fish
Healthy ways to cook fish include:
* Baking - make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice and olive oil. Bake at around 180°C and baste frequently.
* Shallow frying - dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.
* Grilling - cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently.
* Poaching - not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer.
* Steaming - put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover.
Cooking times for fresh fish
To estimate the cooking time of a fresh piece of fish, measure the meat at its thickest part. Suggested cooking times include:
* One cm thick - bake for 3 minutes, shallow fry for 4 minutes, grill for 5 minutes, poach for 8 minutes, steam for 3 minutes.
* Two cm thick - bake for 11 minutes, shallow fry for 7 minutes, grill for 6 minutes, poach for 10 minutes, steam for 7 minutes.
* Three cm thick - bake for 15 minutes, shallow fry for 10 minutes, grill for 9 minutes, poach for 12 minutes, steam for 11 minutes.
* Four cm thick - bake for 20 minutes, shallow fry for 13 minutes, grill for 11 minutes, poach for 13 minutes, steam for 14 minutes.
Cooking times for frozen fish
To estimate the cooking time of a frozen piece of fish, measure the meat at its thickest part. Suggested cooking times include:
* One cm thick - bake for 17 minutes, shallow fry for 7 minutes, grill for 12 minutes, poach for 10 minutes, steam for 5 minutes.
* Two cm thick - bake for 22 minutes, shallow fry for 11 minutes, grill for 15 minutes, poach for 15 minutes, steam for 11 minutes.
* Three cm thick - bake for 35 minutes, shallow fry for 15 minutes, grill for 24 minutes, poach for 22 minutes, steam for 13 minutes.
* Four cm thick - bake for 39 minutes, shallow fry for 18 minutes, grill for 28 minutes, poach for 28 minutes, steam for 16 minutes.
September 2nd, 2005
Australia’s leading health research body, the National Health and Medical Research Council (NHMRC), suggests that Australians should eat more fish. This is because fish is low in fat, high in protein and an excellent source of omega 3 fatty acids. Researchers worldwide have discovered that eating fish regularly - one or two serves weekly - may reduce the risk of diseases ranging from childhood asthma to prostate cancer. Healthy ways to enjoy fish include baked, poached, grilled and steamed.
Health benefits of eating fish
Regular consumption of fish can reduce the risk of various diseases and disorders. Selected research findings include:
* Asthma - children who eat fish may be less likely to develop asthma.
* Brain and eyes - fish rich in omega 3 fatty acids can contribute to the health of brain tissue and the retina (the back of the eye).
* Cancer - the omega 3 fatty acids in fish may reduce the risk of many types of cancers by 30 to 50 per cent, especially of the oral cavity, oesophagus, colon, breast, ovary and prostate.
* Cardiovascular disease - eating fish every week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.
* Dementia - elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer’s disease.
* Depression - people who regularly eat fish have a lower incidence of depression (depression is linked to low levels of omega 3 fatty acids in the brain).
* Diabetes - fish may help people with diabetes manage their blood sugar levels.
* Eyesight - breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega 3 fatty acids transmitted in breast milk.
* Inflammatory conditions - regular fish consumption may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
* Prematurity - eating fish during pregnancy may help reduce the risk of delivering a premature baby.
Foods rich in omega 3 fatty acids
The recommended daily amount of omega 3 fatty acids from fish is 200-600mg and from plants it is 1-2g.
The following are approximate amounts of omega 3 fatty acids per 60g serve of varieties of fish:
* Salmon (fresh Atlantic) 1,200mg
* Smoked salmon 1,000mg
* Canned salmon 500mg
* Sardines 1,500mg
* Trout (fresh rainbow) 350mg
* Gemfish 300mg
* Blue-eye, shark (flake), salmon, squid 250mg
* Scallop or calamari 200mg
* Sea mullet, abalone 170mg
* Canned tuna 145mg
* Orange roughy or sea perch 7mg.
The following are approximate amounts of omega 3 fatty acids per 60g serve of other foods:
* Two slices of fish oil enriched white bread 27mg
* Lean beef or lamb 40mg
* One fish oil enriched egg 200mg
* Fish oil enriched margarine (10g) 60mg
* One regular egg 40mg.
The best source of omega 3 fatty acids is fish, rather than fish oil capsules.
Read More about Fish
September 2nd, 2005
The kids are screaming for a Happy Meal, your mouth’s watering but you can’t possibly go there and let yourself be sucked in by this “a moment on the lips, a lifetime on the hips” food. Or maybe you can - because our main fast food venues are catering for us more nutrition conscious consumers by marketing healthier alternatives. Here we suss the healthy options out; for both nutrition content and taste.
Mc Donalds
McDonalds have made many changes to their menu and offer a Penne Pasta Salad with Italian style chicken at a mere 266 calories. It has less than 5% fat and that includes the dressing. This looks gorgeous and has big chunks of chicken so, unlike some chicken salads, you won’t have to play that exciting game of spot the chicken!
If chicken doesn’t flap your wings, why not go for the Feta Cheese and Pasta Salad for 239 calories (dressing not included).
They also offer a fruit bag at 42 calories, that you can swap for chips to make a more nutritious Happy Meal.
For a great snack try their new strawberry yoghurt burst at 35p for just 21 calories (I haven’t made a typing error, it is a silly but fabulous 21 calories!)
Watch out for the additional dressings, they bump those extra hidden calories up. Ranch dressing is a whopping 251 calories, Caesar dressing an extra 143 calories and Balsamic dressing is 105 calories.
Burger King
Burger King is the ultimate king of healthy options. They have launched a range called Lighter Alternative (LA) which offers an LA Chicken Sandwich for 322 calories. Having tried this I can tell you it is a mouth wateringly tasty, succulent and filling and just what the diet ordered - guilt free and better nutrition than a greasy burger!
A warm Flame Grilled Chicken Salad for less than 140 calories can substitute the burger you’ve been longing for all day and a garden salad at less than 35 calories will boost the nutrition value.
Burger King’s French dressing is only 8 calories per serving, the yummy Tomato and Basil dressing only 19, the Honey and Mustard dressing is 32 calories, while the Caesar dressing is 161 calories. All of these, bar the Caesar dressing, are low in calories and can add that extra oomph into your crunchy salad.
Kentucky Fried Chicken
KFC are slowing following in the footsteps of these other fast food venues by offering a warm chicken salad for 256 calories without the dressing, and for an extra 32 calories you can add the low fat vinaigrette. They also offer a side dish of corn on the cob for only 150 calories.
Verdict
For me, there’s no comparison with what Burger King has to offer for both taste and nutrition. They are making a positive statement with their lighter alternatives and seem to be sticking to it. I can’t wait to see what else they come up with.
McDonalds seem to be getting there and have great snacks and the salad is good, although calorie wise it can’t beat Burger King or KFC.
KFC still needs to do some brushing up on good nutrition, and expand its range of healthy options, but like they say - it is finger lickin’ good!
September 2nd, 2005
Coffee, tea, coke, energy drinks and chocolate — all contain caffeine, a naturally occurring alkaloid found in something like a hundred plants that stimulates the nervous system.
Caffeine acts to increase the level of circulating fatty acids and can even be an effective mood moderator, says dietician Cindy Chin. And it’s effective in heightening alertness and mental performance.
Sportsmen looking to boost their performance may also benefit, says Chin — although large doses are banned in some competitive sports.
However, the negative effects far outweigh the benefits. “Caffeine increases restlessness, anxiety and heart rate, and you become more on edge.”
Nicus (Nutritional Information Centre) dietician and manager Irene Labuschagne says caffeine is addictive. “Too much caffeine may cause tremors, sweating, palpitations, rapid breathing and sleeplessness and may also induce migraine attacks in some people. Sudden withdrawal should be avoided, since this can cause severe headaches, irritability and lethargy.”
Professor Karen Charlton, Head of Nutrition and Dietetics at the University of Cape Town, suggests a simple way to check if you are a caffeine addict or not.
“One way to tell if someone ‘needs’ that cup of coffee or bottle of Coke is to take it away from them for a day or two and then see if any of the unpleasant side-effects occur,” she says.
But despite this, it has never been linked to the onset of heart attacks or cancer, although it would still be an idea to limit your intake of caffeine should you experience heart irregularities.
Death from coffee is practically impossible as the lethal dose hangs in the region of 10g. “This is the same as drinking 80 to 100 cups of coffee in rapid succession — not an easy thing to do,” says Charlton. The onset of vomiting, however, is likely to detract anyone from actually dying from coffee.
Still need the boost — what do you try?
# Cut down
“All things considered it seems most sensible to limit caffeine consumption to the equivalent of one cup of brewed or two cups of instant coffee per day,” recommends Labuschagne.
# Switch to decaffeinated
Struggle going to sleep? Try cutting out coffee or switching to decaf, which contains around 35 times less caffeine than ordinary filter coffee.
# DMAE (dimethylaminoethanol) a naturally occurring so-called smart drug produced in tablet and liquid form and commonly found in fish may be your answer. Those who have taken it have reported that they’ve felt more alert, productive and energetic and are even able to reduce their hours of sleep. Though not a registered drug, DMAE can be found in health shops.
# Ginseng
According to Gerard Kerschbaumer of herbal remedy suppliers Flora Force, Siberian Ginseng, which dates back 2000 years, helps combat stress and revitalises you without the letdown that comes with caffeinated products. However, he says Ginseng is not recommended for those with high blood pressure.
Chin on the other hand is sceptical when it comes to herbal alternatives for caffeine. “From a down the line medical perspective there is still no clarity due to lack of adequate monitoring for safety and efficacy. Each could have very different concentrations, even undeclared ingredients, and because one is more expensive than the other doesn’t make them necessarily better.”
What about Guarana?
Professor Charlton expresses caution against its use. “Guarana is marketed as a natural and safe herbal product, but there are worries among medical professionals of its potential dangers, if taken in high doses. It is not to be confused with a vitamin supplement.”
Charlton says guarana affects the body in a similar way to caffeine when taken in large amounts, and that people with heart problems and high blood pressure should avoid guarana.
# Eat right
Chin says low energy levels are usually caused by poor diet and stress. “The best way to improve you energy levels is to eat regular meals, especially breakfast.”
# Detox programme
Florrie Kershbaumer, a registered Cape Town homeopath, recommends a two-week detox rebalancing programme if you are continually exhausted even after taking coffee as an upper.
July 21st, 2005
How Important is Protein?
Protein is necessary for the growth, maintenance, and repair of every cell in the body. It is present in countless forms throughout the body—as part of enzymes, hormones, antibodies, oxygen carriers, bones, muscle, hair, and skin, to name a few. Unlike the fuelproviding carbohydrates, proteins are the building blocks that provide structure and perform vital functions. However, when needed, proteins can break down to provide energy—4 calories per gram.
Small units called amino acids unite to form the structure of proteins. Altogether there are 20 common amino acids. They mix and match in thousands of different combinations to make up specific proteins. Since your body cannot manufacture nine of these amino acids, you must get them from your diet. Proteins in your food provide them, with the most concentrated sources coming from animal products—meat, chicken, fish, dairy products, and eggs. However, it is also possible to get protein from plants such as beans, nuts, and grains. In fact, most of the people in the world get their protein from vegetable sources for either cultural or economic reasons.
Animal versus Plant Proteins
Proteins from meat, poultry, fish, and dairy foods are called complete proteins because they furnish all the amino acids needed for growth. Most plant proteins, on the other hand, are incomplete: Except for the soy bean, no single plant provides all nine essential amino acids. (Soy, though complete, is still considered inferior to animal proteins.) You can, however, meet your daily requirements by consuming a variety of plant proteins over the course of each day. For example, the amino acids from beans taken at one meal can complement the amino acids from rice eaten at another meal that day. Other examples are peanut butter and wheat bread, or macaroni and cheese. (In the latter case, the essential amino acids from the animal product, cheese, allow the body to better use the amino acids in the macaroni.)
Dietary protein deficiencies in this country are relatively rare. When they do occur, they are usually the result of a disease that causes loss of appetite or loss of large amounts of protein from the body.
Excess dietary protein is a much more common problem. Government surveys estimate that the average American consumes about 100 grams of protein per day—almost twice the recommended daily allowance (RDA) of 50 grams for women and 63 grams for men. Excess protein taxes the body physiologically. Once it’s digested and absorbed, end products of protein metabolism are excreted in the urine; so any excess places extra burden on the kidneys. Nor does excess protein build muscles. It is either burned as energy or stored—not as muscle, but as fat. Many athletes, particularly those involved in strength training, believe that to build muscle you need more protein. In fact, Americans already get more than enough; and exercise, not extra protein, is the only way to increase muscle size and strength.
July 21st, 2005
The best rule to follow with cholesterol is the less of it, the better. Like fat, some cholesterol is necessary for good health, for it is a vital component of cell membranes, nerves, and hormones. But, unlike fat, our liver produces all we require; we don’t need any cholesterol at all in our diet.
Nevertheless, we get plenty. Many common foods contain cholesterol, some much more than others. Remember this: Because cholesterol is made by the liver, only animal products contain cholesterol. It is not a problem in peanut butter, margarine, or vegetable oil. Cholesterol is most abundant in eggs and organ meats (after all, cholesterol is made in the liver), but some cholesterol is found in all animal products. Even seafood, particularly shrimp, contains some cholesterol, though with its low saturated fat content, shrimp is no longer considered as “forbidden” as it was in the past.
Some people seem more sensitive to high intakes of dietary cholesterol than others. For everyone, however, experts recommend an intake of no more than 300 milligrams of cholesterol per day. Current daily intakes average about 370 milligrams, with women averaging a bit less.
As for recommended levels of blood cholesterol, the National Cholesterol Education Program (NCEP) has established guidelines to help identify those at risk of cardiovascular disease based on their blood levels of total and LDL cholesterol. Total blood cholesterol is actually made up of two components: lowdensity lipoprotein (LDL) and highdensity lipoprotein (HDL). The more abundant form is LDL cholesterol. Excessive levels of LDL are associated with increased risk of cardiovascular disease.
High levels of HDL, on the other hand, tend to prevent the disease. So, the lower your total and LDL cholesterol and the higher your HDL cholesterol, the better. According to NCEP guidelines, a desirable total blood cholesterol level is less than 200 milligrams per deciliter of blood; a desirable LDL level, less than 130 milligrams per deciliter. Your HDL cholesterol level should exceed 35 milligrams per deciliter. If your HDL is greater than 60, you’re lucky—you have a negative risk factor for cardiovascular disease.
July 21st, 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
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