Posts filed under 'Foods'
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
Many melons originated in the Middle East and gradually spread its popularity across Europe. Ancient Egyptians and Romans enjoyed cantaloupes or muskmelons. Melon seeds were transported to the United States by Columbus and eventually cultivated by Spanish explorers in California.
Most people don’t know that melons are in the same gourd family as squashes and cucumbers. Most melons have similar structure to winter squash with thick flesh and inner seed-filled midsection. So what’s the difference between melons and squashes? It’s the way that they’re used. Squashes are considered vegetables, while melons are known as fruits with sweet and juicy flavor.
Melons are a good source of vitamin C and potassium. They have high water content are relatively low in calories, and also fat and cholesterol free.
Melon Varieties
Melon varieties are now endless! Cantaloupe, honeydew, and watermelon are the most well known varieties. Lookout for more unusual melons at your local supermarket or farmer’s market for a different and tasty sweet treat!
Cantaloupe
Actually called a muskmelon, this familiar fruit with orange flesh and khaki netted colored skin provides the most beta-carotene in the entire melon family. Select melons that are slightly golden with a light fragrant smell (an indication of its ripeness). Cantaloupe is typically available year-round, with a June through August peak season.
Casaba
Unlike the other melons, casaba melons do not have an aroma. This is a large melon that is pale yellow when ripe and has white flesh with a sweet taste. This melon peaks in the fall, but starts showing up in markets in July through December.
Crenshaw
These melons can weigh up to ten pounds and deliver a unique sweet and spicy flavor. They are a hybrid between the casaba and Persian melon with a yellowish skin and salmon colored flesh. Peak season for Crenshaw melons is August through September, with the fruit season beginning in July and ending in October.
Honeydew
The sweetest of all the melons and averaging five to six pounds, honeydew melons have a creamy yellow rind when ripe and pale green flesh. It’s best from June through October, but is available year round.
Persian
This melon is quite similar to the Cantaloupe, but it slightly larger in size, has a reener rind, and on the outside it has finer netting. Persian melons are peak in August and September with the season beginning in June and ending November.
Santa Claus
This melon is also known as the Christmas melon because it peaks during the month of December. This variety is similar to the watermelon with the green and gold stripes, but is about a foot long and isn’t as sweet as the other melons.
Sharlyn
This melon tastes like a cantaloupe and honeydew combined. Sharlyn melons are sweet with netted outer layer, greenish-orange rind, and white flesh. The availability varies, so check your local supermarkets and farmer’s market.
Selection
In general, melons should be shaped according to their variety. For example, cantaloupes should be round, etc. In addition, melons should not have cracks, soft spots, or dark bruises. You should look for a clean and smooth break at the stem and for most mature melons have a fruity fragrance (if not chilled).
Storage
Keep uncut melons at room temperature for two to four days or until fully ripe, then refrigerate for up to 5 days. Refrigerate cut up melon in a covered container up to 3 days. Remember that cut melons are aromatic and their smell will penetrate other foods.
Preparation
Melon preparation is easy! Always wash melons in warm soapy water before cutting to get rid of any impurity on the rind that might be carried from the knife blade to the flesh. Simply cut the melon in half and scoop out the seeds and strings. Melons can be cut into halves, quarters, wedges, cubes, or scooped into balls with a melon baller. Most melons will benefit from a squeeze of lemon or lime juice to enhance the flavor and served at room temperature.
Make Melons Part of Your 5 A Day Plan
Melons make a great addition to fruit salads.
Stir in melon in your cold fruit soups.
liced melons make an attractive edible garnish.
Make melon boats — scoop out melon balls then refill shell.
For appetizers, wrap melon wedges or cubes with thinly sliced prosciutto ham.
Season melon with lemon or lime juice or cayenne pepper.
For dessert, serve melon with vanilla ice cream. Drizzle melon cubes with non-alcoholic syrups like hazelnut or orange.
Dice up melons make great fruit salsas.
Mix melons with chicken or seafood salad.
Make quick melon kebobs! Thread different melon varieties on a skewer for a colorful 5 A Day treat.
July 16th, 2005
Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname “limeys” for British sailors has continued to this day.
Limes were originally grown on the Indian subcontinent and were popularized in Europe about the time of the Crusades. In the United States, limes were established in what is now named Florida by the sixteenth century. Today limes are grown in Florida, the Southwest, and California.
Selection
Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.
Storage
Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.
Varieties
The majority of limes are part of the Tahitian strain, believed to have originated in Tahiti. There are two common varieties of that strain: Persian and Bearss. The Persion is egg-shaped and contains seeds. The Bearss is smaller and seedless. Key limes are smaller and rounder than the Tahitian strain and have a higher acid content. These limes are mostly used in baking.
Preparation
Wash well before using, even if you are only using the juice. Limes are usually eaten raw, but may be included in baked or grilled dishes. Many recipes call for fresh lime juice. To juice by hand, roll the lime on a firm surface before squeezing out the juice.
Limes are also often used as garnish. Simply slice the lime in half and slice into several sections. Limes or lime juice are a great salt substitute and add a tangy flavor.
Make Limes Part of Your 5 A Day Plan
-Marinate fish in lime juice for a great flavor and serve topped with lime slices.
-Make limeade instead of the usual lemonade for a fruity summery treat.
-Include lime in your citrus sorbet for a change.
-Add thick slices of lime to make tangy summer kebabs on the grill.
-Garnish a fruit plate or salad with limes to add color.
-Use in tea as you would a lemon.
NUTRITION
Serving size 1 med. raw (67g)
Amounts Per Serving - % Daily Value*
Calories 20
Total Fat 0g 0%
Sodium 0.75mg - 0%
Potassium 75mg - 2%
Total Carbohydrate 7g - 2%
Dietary Fiber 2g - 8%
Sugars less than 1 gram
Protein less than 1 gram
Vitamin A **
Vitamin C 35%
Calcium **
Iron **
*Percent Daily Values are based on a 2,000 calorie diet.
**Contains less than 2 percent of the Daily Value of these nutrients.
July 16th, 2005
This vegetable is widely popular throughout the world and is readily available in supermarkets year round with hundreds of varieties to choose from. Iceberg used to dominate the selections but other varieties are now moving to the forefront. Most domestic varieties are from California and imported lettuce typically arrives from Europe.
HISTORY
The lettuce that we see today, actually started out as a weed around the Mediterranean basin. Served in dishes for more than 4500 years, lettuce has certainly made its mark in history with tomb painting in Egypt and identification of different types of lettuces by various Greek scholars. Christopher Columbus introduced lettuce to the new world and from there, lettuce in the United States began cultivating.
BENEFITS
Most dark greens are good sources of Vitamin C, beta-carotene, iron, calcium, folate, and dietary fiber. The rule of thumb is, usually, the darker the greens, the more nutritious the leaf.
TYPES of LETTUCE
There are four main types of lettuce and under each type there are different varieties.
Butterhead (includes Boston and Bibb)
Loose heads, grassy green leaves, butter texture, mild flavor. Good examples are Boston lettuce, which looks like a blooming rose, and Bibb lettuce that has a small cup-shaped appearance.
Crisphead
The least nutritious of the salad greens, this pale green lettuce takes on the cabbage appearance with its leaves more tightly packed together. An example is the Iceberg lettuce. It’s known for the crispy texture and very mild flavor.
Looseleaf
This variety doesn’t grow to form lettuce heads, but is instead the leaves are joined at the stem. Good examples of this variety include: oak leaf, red leaf, and green leaf.
Romaine or Cos
This lettuce has gained tremendous popularity in the past decade as the key ingredient in Caesar salads. It has a loaf-like shape with darker outer leaves. It’s strong taste and crispy texture has been favored by those who like Iceberg lettuce.
SELECTION AND STORAGE
Lettuce is a delicate vegetable and great care should be taken when selecting and storing. Most lettuce is showcased on ice or in refrigeration. When selecting your leaves, be sure that they are fresh and crisp, with no signs of wilting, slim, or dark spots or edges. Remember when selecting your lettuce that the darker outer leaves are the most nutritious.
Lettuce tends to keep well in plastic bags in the crisper section of the refrigerator. Iceberg lettuce keeps the best, lasting around two weeks, while Romaine, ten days, and butterheads types and endives lasts approximately four days. The very delicate greens don’t last very long, so it’s best to buy only as much as you need at one time and use immediately.
Salad greens should not be stored near fruits that produce ethylene gases (like apples) as this will increase brown spots on the lettuce leaves and increase spoilage. Greens that are bought in bunches should be checked for insects. Those leaves that have roots should be placed in a glass of water with a bag over the leaves and then placed in the refrigerator.
PREPARATION
Generally lettuce is eaten raw, so consider removing any browned, slimy, or wilted leaves. For all lettuce types, you should thoroughly wash and ‘dry’ the leaves to remove any dirt or lingering insects. If you eat lettuce often, it’s wise to invest in a salad spinner. Simply rinse the leaves and place in the spinner to remove the excess water.
In addition to their most common use in salads, you can also braise, steam, sauté and even grill certain lettuce varieties to create a wonderful and different taste treat. Try halving a head of radicchio or romaine lengthwise, and brush on some extra virgin olive oil, and grill until they soften and just begin to brown-absolutely delicious.
July 16th, 2005
One of the most ancient cultivated foods, lentil belongs to protein rich legumes.
Archaeologists found lentil seeds dating back to the Bronze Age on the St. Peter’s Island in Lake Biel, Switzerland. Lentils are grown in most European countries, Asia, North Africa ands North America.
Rich in vitamin B, phosphorous and iron, lentils have been and are still consumed in most Middle Eastern countries, and now Europe.
In the Middle East, lentils are simply boiled with chopped onions, minced garlic, salt, pepper and cumin. It is serves like a thick soup laced with olive oil
Lentils are mentioned in the Bible and French chefs created the Potage Esau.
Lentils from Puy in southeastern France are now often served along with roasted saddle of roebuck, or with roast game.
There are green and red lentils. Indians prefer the latter, whereas the former in salad form by Europeans.
Small lentils are more flavourful and preferred in the Middle East. Large lentils are grown in North America but lack the intensity of flavour of their small cousins.
July 16th, 2005
Cooking greens are a Southern tradition – and superstitiously thought to bring good luck for the upcoming year when eaten on New Year’s Day. They include any type of cabbage where the green leaves do not form a compact head. Collard, mustard, kale, swiss chard, and broccoli rabe are all varieties of cooking greens.
COLLARD GREENS
Collards are the oldest known greens in the cabbage family dating back to ancient times because of their similarity to cabbage eaten by prehistoric people. In addition, ancient Greeks and Romans cultivated collard greens
Collards are native to the eastern Mediterranean region and Asia Minor. In approximately 400 B.C. they were brought to Britain and France by either the Romans or Celts. The first documentation of collard greens in America was in 1669 though it is possible they were present in the colonies at an even earlier date.
Collard greens grow best in warm weather though they can withstand the cold temperatures of late autumn. Interestingly enough, the flavor of collard greens is enhanced by a light frost.
MUSTARD GREENS
Mustard greens are the most pungent of the cooking greens and lend a peppery flavor to food. They originated in the Himalayan region of India more than 5,000 years ago. Like many other cooking greens, mustard can be found in many Chinese, African-American, and southern dishes. Brassica juncea, the mustard plant, is characterized by it’s crumpled or flat leaves that may have scalloped, frilled or lacey edges. In addition, this plant produces the brown seeds that are used to make Dijon mustard.
Mustard greens are an excellent source of both vitamins A and C and contain several other vitamins and minerals as well as fiber and protein.
KALE
Like other greens, kale descends from wild cabbage that originated in Asia Minor though it is known for it’s popularity in Scandinavia, Germany, Holland and Scotland. Kale was brought to the United States in the 17th century by English settlers. It is now a favorite in the southern United States where, like many cooking greens, it has been considered a poor man’s food.
With long ruffled leaves that resemble large parsley sprigs and hues that vary from lavender to chartreuse, kale has a mild cabbage-like taste and delicate texture.
Like most cooking greens, kale can grow in colder temperatures and withstand frost — which actually helps produce even sweeter leaves. Kale can also grow well in the hot weather in the southern United States and in poor soil. Kale is an excellent source of vitamin A, folic acid, and vitamin C and contains both protein and fiber.
SWISS CHARD
The vegetable’s scientific name is Beta vulgaris subspecies cicla with the word cicla referring to Sicily where swiss chard first grew. Its popular name stems from the fact that a Swiss botanist determined the plant’s scientific name. Today, swiss chard is most popular in the Mediterranean. Swiss chard can also be found in northern Europe and South America.
Swiss chard is extremely versatile, has a mild sweet yet slightly bitter flavor (similar to beets), and has large green leaves with ribs running throughout. The leaves can be smooth or curly and are attached to fleshy, crunchy white, red or yellow celery-like stalks.
Swiss chard is an excellent source of vitamins A and C, and also contains potassium and fiber.
BROCCOLI RABE
Broccoli rabe was originally cultivated in the southern Mediterranean. It was brought to the United States in the 1920’s by Italian farmers. Broccoli rabe has been most popular in the Italian and Asian communities for the past several years.
Broccoli rabe looks similar to thin broccoli stalks with small clusters of buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and should be cooked to help mellow that taste. It is an excellant source of vitamin C and also contains beta-carotene, fiber, and phytochemicals.
July 16th, 2005
Green onions or scallions are really immature onions. Scallions are harvested while their tops are still green and before the bulb takes its full shape.
Green onions can be eaten raw or cooked and have a milder flavor than their onion relative.
Selection
Purchase only green crisp tops and white bottoms. In general, the more slender bottoms will have a sweeter taste.
Storage
Scallions wilt within a couple days, so it’s best to use them immediately. However, if you must store them, refrigerate them in a tightly closed plastic bag up to one week.
Preparation
Rinse the scallions thoroughly as dirt may be lodged between the leaves. Trim any wilted parts and the tip of the white root. The entire scallion can be chopped or sliced and added to any of your recipes for added flavor.
Make Green Onions Part of Your 5 A Day Plan
-Trim off roots and 2 inches off tops, grill until tender and streaked with brown marks.
-Add chopped green onions to cooked rice or other favorite grains.
-Add sliced green onions to stir-fry dishes, salads, and dips.
-Slice green onions into a potato or baby greens salad.
July 16th, 2005
Ginger was used in ancient times as a food preservative and to help treat digestive problems. To treat digestive problems, Greeks would eat ginger wrapped in bread. Eventually ginger was added to the bread dough creating that wonderful treat many around the globe love today: gingerbread!
Ginger ale eventually stemmed from a ginger beer made by the English and Colonial America as a remedy for diarrhea, nausea and vomiting.
Ginger thrives in the tropics and warmer regions and is therefore currently grown in parts of West Africa, the West Indies, India and China with the best quality ginger coming from Jamaica where it is most abundant. In the United States, ginger is grown in Florida, Hawaii, and along the eastern coast of Texas.
Gingerroot is characterized by it’s strong sweet, yet woodsy smell. It is tan in color with white to creamy-yellow flesh that can be coarse yet stringy.
Selection and Storage
Ginger is available year-round. When selecting gingerroot, choose robust firm roots with a spicy fragrance and smooth skin. Gingerroot should not be cracked or withered. It can be stored tightly wrapped in a paper towel or plastic wrap (or put into a plastic bag) in the refrigerator for 2–3 weeks and like galangal, gingerroot can also be placed in a jar of sherry and refrigerated for 3–6 months.
Preparation
Peel skin from the root and gently peel the skin beneath (that closest to the root is the most flavorful). Gingerroot can be sliced or minced (minced gingerroot gives the most pungent flavor). Ginger is popular in Asian cuisine where it is used both fresh and dried. Ginger can also be found crystallized, candied, preserved and pickled.
The powdered, dried form of ginger has a more spicy, intense flavor and is often used in baking (gingerbread, gingersnaps, ginger cookies).
GINGER
The aromatic rhizome of this 30 – 60 cm tall tropical plant is used in food preparation and as medicine for centuries in southeastern Asia. There, pharmacists recommend it for any ailment with which people may be afflicted.
After ginger was first introduced in Europe (approximately 800 AD) it ranked second to pepper as a spice for centuries.
Ginger grows in southern China, Japan, West Africa, and many other tropical countries including the Caribbean islands. Jamaican ginger is considered to be the best of all.
Chinese cooks use ginger with beef successfully, whereas European chefs prefer to use it as an exotic flavouring for fresh fruit salads, or to give cream of carrot soup and extra kick.
English make candied ginger, ginger jam, and dry it to be ground and use as a condiment.
Chinese dry ginger and sell it as green ginger. Black ginger is first scalded and then dried.
Fresh ginger is best. Its thin skin can be scraped with the back of a spoon and then cut, grated or pounded to mix into soups, sauces and stews.
Ginger possesses an intriguing; sweet, spicy and pungent flavour rendering it suitable for use in a range of dishes from stir-fried beef to ginger tea.
Ginger ale, ginger beer and ginger wine are only vaguely flavoured with ginger.
July 16th, 2005
Figs, one of mankind’s oldest fruits, is only now receiving its due attention in homes across the United States. Although considered a fruit, the fig is actually a flower inverted into itself. They are the only fruit to ripen on the tree. Originally native from Turkey to northern India, the fig fruit spread to many of the Mediterranean countries. The primary producers of dried figs today are the United States, Turkey, Greece, and Spain. This highly nutritious fruit arrived in the United States by Spanish missionaries settling in Southern California in 1759. Fig trees were soon planted throughout the state.
One serving of figs is 40 grams, about ¼ cup, or about 3 Calimyrna figs or about 4 to 5 Mission figs. Figs are high in fiber, providing 20% of the Daily Value — more dietary fiber per serving than any other common dried or fresh fruit.
Varieties
There are hundreds of fig varieties but the following are most commonly found in today’s markets.
The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This type is commonly eaten as is.
The Mission Fig: Was named for the mission fathers who planted the fruit along the California coast. This fig is a deep purple which darkens to a rich black when dried.
The Kadota Fig: Is the American version of the original Italian Dattato fig, that is thick-skinned with a creamy amber color when ripe. Practically seedless, this fig is often canned and dried.
The Brown Turkey Fig: has copper-colored skin, often with hints of purple, and white flesh that shades to pink in the center. This variety is used exclusively for the fresh fig market.
Availability
Fresh figs are available July through September. Dried figs are never out of season, and are available all year. You can find them in your favorite grocery store in the produce or dried fruit section.
Selection
Look for figs that are soft and smell sweet. Handle carefully because their fragile skins bruise easily.
Storage
Store fully ripened figs in the refrigerator up to 2 days; bring to room temperature before serving.
Using Dried Figs As a Replacement For Fat in Your Recipes
Dried figs are excellent replacement for fat in baked goods. Just remember when using dried figs to replace shortening or oil in baking do not overmix or overbake. Use only half of the normal amount of shortening, margarine, butter or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine is called for, use only ½ cup. Then use ½ of the fig puree.
July 16th, 2005
Fenugreek - (Trigonella foenum-graecum) of the pea family (Fabaceae).
Also Known as: Greek hay.
Description:
An erect 2 to 3 foot tall annual herb with light green leaves and small white flowers. The seed pods contain 10 to 20 small, flat, yellow-brown, pungent, aromatic seeds to a pod. The seeds have a strong aroma and somewhat bitter taste, variously described as similar to celery, maple syrup, or burnt sugar.
Fenugreek is native to southern Europe, the Mediterranean region, and Western Asia. It is cultivated from western Europe to China for the aromatic seeds, and is still grown for fodder in parts of Europe and northern Africa. It is an indispensable ingredient in Indian curries.
History:
Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. It was one of the spices the Egyptians used for embalming, and the Greeks and Romans used it for cattle fodder (hence the Latin foenum graecum meaning Greek hay). It was grown extensively in the imperial gardens of Charlemagne.
Purchasing, Handling & Storage:
Store in a cool, dry place for maximum of 6 months. Should be roasted before use to reduce bitterness.
Culinary Uses:
Uncooked fenugreek seeds have an unpleasant, bitter taste, so the seeds are usually roasted and ground before use to mellow the bitterness. The seeds are very hard, and difficult to grind, a mortar and pestle working best. Fenugreek is a favorite in Northern African and Middle Eastern dishes, and is one of the few spices that is usually used in powdered form even in Indian curries. Seed extract is used in imitation vanilla, butterscotch and rum flavorings, and is the main flavoring in imitation maple syrup. Also used in breads in Egypt and Ethiopia. Ground seeds and/or leaves, can give a nice lift to some bland vegetarian dishes. Also good in marinades. Generally, a nice unusual flavor to experiment with to achieve some different effects. Use very young shoots with only a few leaves and some watercress for a nice salad addition. Fenugreek seeds are also used in candy, baked goods, ice cream, chewing gum and soft drinks. The seeds can be roasted and used as a coffee substitute.
Nutrition:
Rich in vitamins and minerals, and because it is a seed and a legume, it is high in protein. (Which makes it very useful in vegetarian diets).
Other Uses:
Formerly used as a yellow dye. The leaves are dried and used as an insect repellent in grain storage. In various areas of North Africa the seeds (ground into a paste) were traditionally eaten by women to gain weight, in combination with sugar and olive oil. The seeds are still used for weight gain in Libya and other areas. They are also an important source of diosgenin, which is widely used in the production of steroids (which probably accounts for the weight gain), sex hormones, oral contraceptives and veterinary medicines.
July 16th, 2005
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