Posts filed under 'Foods'
The feijoa is also an egg-shaped fruit with a thin lime-green skin. The flesh inside is cream-colored and encases a jelly-like center. The texture is gritty, close to that of a pear. The flesh tastes like a combination of several other fruits, usually described as pineapple, guava, and strawberry. Some people report a taste similar to that of a quince or lemon. Feijoa is native to South America, but is now commercially grown in New Zealand and California. It is also commonly called a pineapple guava.
Selection
Select fruit that is fragrant and gives slightly to gentle pressure. Ripe feijoas are delicate, so take caution not to bruise the fruit. Imported feijoas are available from late March to June; while domestic ones reach the market in the fall. Feijoas are gaining in popularity and are becoming easier to find in supermarkets. They are already easy to find in specialty markets and can often be ordered out-of-season through several online merchants.
Feijoa Storage
Ripe feijoas may be refrigerated, but they don’t have to be. Ripen feijoas in a paper bag at room temperature; to ripen quicker add an apple to the bag. Ripe feijoas normally last about 3 to 5 days. Feijoas may be frozen, but only if peeled and cooked into a puree.
Preparation
Feijoas are most often eaten raw. The fruit is ripe when it is slightly soft and the jellied inner section is clear. The fruit is unripe when the jelly is white and is spoiled when the jelly is brown. Unfortunately, this test of ripeness may only be determined once the fruit is opened. Peel the fruit before preparing, as the skin is bitter.
July 16th, 2005
The vegetable popularly known as eggplant is, in fact, a member of the nightshade family along with potatoes, tomatoes and peppers. It actually ranks among the most popular edible vegetables of the world since it is enjoyed throughout the Mediterranean basin, the Far East, the Americas and practically in all Latin American countries.
Undoubtedly, its popularity stems from the pleasantly bitterish, invigorating taste, agreeable texture and peerless versatility. It can be prepared in a variety of ways; pan-fried, breaded and deep-fried, stewed, baked, pureed and grilled.
There are many types of eggplant: bell type (Jersey, King, Classic, High Bluish Select), cylindrical (Mirabel, Vernal, and Mini Fingers), Sicilian types (round and purple in colour), Japanese (cylindrical, and pinkish in colour, pickling and white.
The colour varies from white to almost jet-black, with the most common hue being purple.
Popular Mediterranean dishes include eggplant Parmiggiana., ratatouille, mousakka, stuffed with rice and pine nuts, stuffed with ground lamb, pickled, baked with onions and chopped tomatoes, sliced and grilled, curried, fritters and eggplant caviar.
Before attempting to cook bear a few things in mind:
While its subtle bitterness defines eggplant’s very appeal, if not kept in check, it can be singularly unappealing. To avoid this, some cooks slice or chop uncooked eggplant, sprinkle it with salt and leave up to 30 minutes (sometimes with a weight on top) to remove some of the moisture ands bitter taste. Others soak it in salted water for up to several hours prior to cooking.
Look for plump, heavy, unwrinkled eggplant that feel quite firm to the touch. There should be no external blemishes or signs of bruising and decay. Reject any that are wilted, shrivelled or soft. It’s harvested ripe and best eaten soon after purchase. It can be stored for several days, unwrapped, in a refrigerator vegetable crisper at seven C to 10C. When cutting or chopping it, use a stainless-steel knife, since carbon-steel utensils can cause discolouration and a bitter aftertaste.
Article contributed by Hrayr Berberoglu, a Professor Emeritus of Hospitality and Tourism Management specializing in Food and Beverage.
July 16th, 2005
Drying is the oldest method of preserving food. The first European settlers in America often ate dried corn, apple, currants, grapes and meat. Sun drying of food was an easy way to prolong the life of food, but this form of dried food was different from what is available today. In different climates, the food dried differently because complete sun drying is dependent on very particular weather conditions. Drying eliminates moisture from the food resulting in a longer food life. Organisms that make food spoil require moisture to survive, so foods that have been completely dried have the longest life.
The methods of drying food, particularly fruits and vegetables, have become more sophisticated over time. The three most common methods used today are briefly described below:
-Solar: Solar dehydration of food requires 3 to 5 consecutive days of 95 degrees or above and low humidity. This climate is found only in limited areas in the United States.
-Oven: Foods are dried using a household kitchen oven. This method can be expensive as many hours are normally required to dry food. Oven dried foods are often times darker and more brittle than foods dried by other methods. This method is often suggested for first time dryers, as very little new equipment is required for this method.
-Dehydrator: This type of drying produces the highest quality product. An electric dehydrator may be purchased and various sizes and levels of quality are generally available.
Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, dried foods are more calorically dense than their fresh counterparts. The recommended serving size for dried fruits and vegetables is half that of fresh.
Vitamin C is one nutrient that is destroyed by heat. Pretreating food with citrus juice can help increase the vitamin C content of the dried food.
SELECTION
For drying at home, select ripe fruits and vegetables for drying. Bruised fruit may be used if those areas are removed before drying. Do not use any food with mold on it for drying. Peel and slice food into 1/8 to 1/2 inch slices. The higher the water content, the larger the slice should be because the more it will shrink in drying.
Pretreating food before drying is a common practice, but not required. Dipping fruits into citrus juices (orange, lemon, or pineapple) helps avoid color changes. Vegetables are best dipped in diluted lemon juice before drying (1/4 cup lemon juice to 2 cups water).
Blanching is also recommended for certain vegetables (asparagus, green beans, broccoli, brussles sprouts, cauliflower, and peas). Blanch vegetables in boiling water for 1 to 3 minutes, or until the skin cracks.
If you choose to purchase dried fruit at the supermarket, you will generally find a good selection of the most popular fruits. A larger selection of items, especially dried vegetables, are often found at natural food stores. Most dried fruit is sold pre-packaged and may be found in either the fresh produce or canned food departments.
Dried fruits and vegetables are also sometimes available in the bulk foods section. Do not purchase any dried food with mold or an abnormal smell.
STORAGE
Whether dried at home or purchased, dried fruits and vegetables should be kept in an airtight container. Refrigeration is not necessary, but some people prefer the taste of cold dried food. Dried fruit may be frozen, but this sometimes affects the texture and taste of the food.
Shelf life varies from product to product, but most items will keep, if stored properly, for a minimum of one month. Some items, such as raisins, have a significantly longer shelf life of approximately a year or more.
PREPARATION
Generally, once a fruit or vegetable is dried, there is no additional preparation before using. Many recipes require the fruit or vegetable be sliced or diced, which is often easier when the item has been refrigerated overnight. Dried fruit and vegetables are commonly used in bread, desserts, granola, or as a topping.
FAVORITES
These are the most practical and common items to dry:
-Fruit: Ripe apples, berries, cherries, peaches, apricots and pears
-Vegetables: Peas, corn, peppers, tomatoes, onions, potatoes and green beans
Make Dried Fruit Part of Your 5 A Day Plan
-Add dried cranberries to a rice dish to add flavor and color.
-Sprinkle raisins and dried berries into your morning cereal.
-Sun dried tomatoes add texture and flavor to pasta and rice dishes.
-Dried apricots work great in muffins and breads.
- Dried cherries add color and nutrients to granola or trail mix.
July 16th, 2005
“Cool as a cucumber” isn’t just a catchy phrase. The inner temperature of a cucumber can be up to 20 degrees cooler than the outside air. No wonder these are such a summertime favorite!
Cucumbers were believed to have originated in India and spread through Greece and Italy. They made their way into North America agriculture by the mid-16 century. Cool and moist due to their high water content. “Cukes” belong to the same family as pumpkins, zucchini, watermelon and other squashes.
Varieties
There are several varieties of cucumber; the most popular are English, Persian, and Pickling cucumbers. All these varieties are available year round.
Persian cucumbers are also known as regular cucumbers with soft, edible seeds. The skin is often waxed to seal in moisture.
English cucumbers are sometimes known as gourmet cucumbers, “burpless”, or seedless cucumbers. This variety has seeds that are very small but do not need to be removed. Longer and thinner than regular cucumbers this variety is usually shrink-wrapped to seal in moisture because they are not waxed.
Selection
It’s important to look for firm cucumbers with rich green color and no soft spots. Cucumbers that bulge in the middle, usually most likely means its filled with large watery seeds and tasteless flesh.
Storage
Whole cucumbers should be refrigerated in a crisper for up to a week. Unwaxed cucumbers will easily lose moisture so keep them wrapped tightly in plastic.
Uses & Preparation
Wash; removing seeds and peeling depends on the variety and is optional. To seed, slice in half lengthwise and scrape out with the tip of a teaspoon.
Add a decorative touch to your veggie platter. Run tines of a fork down the entire length of the cucumber, penetrating the peel. Slice crosswise.
Make Cucumbers Part of Your 5 A Day Plan
*Add sliced cucumbers to tossed salads.
*Shred cucumbers and mix with dill and low fat or fat free sour cream for a tasty dip or accompaniment to a salmon entree.
*Use cucumbers as an edible garnish to your main dishes.
*Serve cucumbers on your veggie platters at your next gathering.
*Try cucumber gazpacho with diced cucumbers, bell peppers, scallions, garlic, and tomato juice, stir, chill and serve!
July 16th, 2005
Although crabs are available year round in coastal areas, their consumption is most associated with the summer, undoubtedly from the summer tourist migration to the shores. King and snow crabs come from the north Pacific and are prized for their legs. Unless you live in Alaska, these are always shipped and sold frozen. Dungeness crabs are found on the Pacific coast while stone crabs hail from Florida waters. Along the eastern seaboard it is the Blue crab that reigns supreme.
Soft-shell crabs are blue crabs that have shed their outer shell during the process of molting. In the few days before the new shell hardens, they are consumable, “shell” and all. Soft-shell crabs are available April through September with the peak being in June and July.
Blue crabmeat is sold frozen, canned and fresh. The fresh, obviously tastes the best but I’ll use the canned when I can’t find it. Lump meat is the most expensive and is comprised of the larger pieces of meat from the body while the flaked is the smaller pieces. Always pick through your crabmeat to remove the bits of shell that will inevitably be lurking in it. Fresh crabmeat is pre-cooked but nevertheless is highly perishable. Use it within a day or two of buying it. Some sources say that the raw meat from live crabs that have died can be used within 24 hours but I’d stick with ones that are still alive at the onset of cooking.
Crabs are nutritious, low in fat, and high in protein. Three and one half ounces of crabmeat contains twenty grams of protein, one gram of fat, (some of which is the desirable omega-3 fatty acids), Vitamins B1, B2, and B6, selenium, iron, potassium, and zinc.
July 16th, 2005
Because of its high protein and carbohydrate content, corn has been an important nutritional resource for thousands of years. Corn can be traced back to Mexican or central American cultures as early as 3400 B.C., and has become a staple among Native American civilizations throughout the Western Hemisphere. Today, corn has less starch and is sweeter. The sweetness accounts for its popularity among Americans. Americans consume about 25 pounds of corn per person annually, most of which is frozen or canned. A good thing about corn is that frozen and canned corn has about the same nutritional value as fresh corn. So, for the many Americans who are not able to get fresh corn, they can still enjoy frozen or canned for nearly the same nutritional value as fresh corn.
Varieties
There are more than two hundred varieties of corn. All are good sources of vitamin C, but only yellow kernels contain small amounts of vitamin A in the form of beta carotene.
How to Select Corn
Make sure the husks are green, tight and fresh looking. Pull the husk open to make sure that the ear contains tightly packed rows of plump kernels. The kernels should be smaller at the tip of each ear. Large kernels at the tip is a sign of overmaturity. If you pinch a kernel, milky juice should spurt out. Corn should be stored in a cool area. Warmth causes the sugar content of corn to be converted into starch. This process will cause the ears to become less sweet.
Storage
If the corn is not cooked shortly after it is purchased, then it should be stored in refrigerator. Refrigeration helps the corn retain its sugar and vitamin C content. If you buy unhusked corn, keep it in its husk until you are ready to cook it. This will help the corn retain its moisture content. To fully enjoy the great taste of sweet corn, cook it as soon as possible. The sooner the better is a good “rule of thumb.”
Make Corn Part of Your 5 A Day Plan
* Grilled corn is a tasty summer treat. Grill it with the husk still on to retain flavor. Instead of using margarine, butter, or salt on your corn, try fresh herbs, light dressings, and or lemon.
* Corn kernels are a great addition when mixed with other vegetables.
* Try adding corn to your favorite vegetable soups, in rice to add color, or in tossed salads.
July 16th, 2005
The supremacy, delicacy, taste and luxurious of true Caspian Sea caviar cannot be disputed. Gourmets clamour to obtain the freshest and the best, regardless of cost. Most gourmets like to pair it with champagne, but the true connoisseur knows that the best alcoholic beverage to accompany caviar is well-chilled vodka.
Caviar obtained form sturgeon caught in the Caspian Sea has always been expensive, but after the collapse and disappearance of the Soviet Empire, the stocks came perilously close to extinction due to uncontrolled fishing of local fishermen just to survive. Now the price is even higher and likely to continue.
There are two major true caviar producing countries Russia and Iran. Russian caviar is widely distributed throughout the world via intermediaries in Paris and other major cities of commerce. Iranian caviar distribution is in the hands of very few, well-connected companies concentrating on major markets like London, New York, Paris, Tokyo, and duty free shops in major European hubs. The Russian government recognized how important it its to preserve the stocks and introduced control mechanisms to protect a major source of hard currency earnings. The efficacy of these and enforcement remains to be seen.
Caviar is expensive due to its limited supply (70 metric tonnes per year) outstripped by constantly increasing demand, and elaborate time-consuming technique of production. True Caspian caviar is derived from the Beluga sturgeon (grand sturgeon), Osetrova sturgeon (acipenser stadti persicus) and Sevruga sturgeon (acipenser stelatus).
The largest sturgeon is Beluga, and smallest Sevruga. Sturgeon, an ancient fish, takes a long time to reach maturity. (Beluga 20, Osetrova 13-15, and Sevruga 6 – 10 years). The fish are caught before laying their eggs. Now Russian scientists sedate the sturgeon and carefully massage the eggs out, then return it into sea.
The Iranians built dams offshore to protect the waters; they also better monitor the fish and its development. It is claimed that the food available to sturgeon in the southern Caspian Sea results in more complex tasting caviar than those in Russian waters.
In olden times after the fish was caught, it was washed several times and the belly was cut open on a marble topped table to remove the whole sac of eggs enveloped in a membrane which was carefully removed and the contents sieved to separate the eggs by size. The eggs were then lightly salted (mallosol) for preservation.
Europeans like lightly salted caviar, whereas North Americans and Japanese prefer a higher dosage of salt.
Caviar contains approximately 52 percent water, 28 percent protein, 16 percent fat, 1.5 percent sugar, 1.0 percent vitamins and trace constituents. Kazakhstan, Turkmenistan and Azerbaijan also border the Caspian Sea and produce caviar. but only for local consumption.
The finest large shiny caviar is derived from Beluga sturgeon – the biggest species. The eggs measure 2.5 mm. in diameter are grey to dark grey, with a delicate, rich and creamy texture. Grey Beluga caviar is paler in colour than Beluga, but equally valuable and tasty.
Osetrova or Ocietra caviar may be grey, or rarely golden with small eggs (2.5 mm in diameter); Sevruga sturgeon yields the smallest eggs( less than 2.5 mm in diameter). Osetrova caviar is yellow to brownish, with an earthy, complex and infinitely refined taste. Sevruga caviar is light to dark grey in colour, lightly fruity, pleasantly mild and sweetish in taste.
The Swiss and French are the biggest caviar consumers followed by Americans, British and Japanese. Canadian caviar consumption is relatively small due to the size and composition of the population, but steady with a trend to increase.
Quality caviar must have a bright glossy colour, fresh, mild smell, uniformly sized eggs and lightly salty flavour. The texture must be firm to the bite, not squish soft.
Caviar is packaged in 1,2, 5-ounce containers or 100, 200, 300 or 500 grams tins. In Europe ounces are replaced by 50 gram increments. Grade one caviar consists of intact eggs, whereas grade 2 (50 percent broken pieces and/or soft eggs). Pressed caviar has more than 50 percent broken and milk white eggs resulting from inclement weather or improper handling.
Iranian Karaburun sturgeon is closely related to Ostrova, yields a caviar of maber to medium yellow colour with a green sheen and slightly nutty flavour. Caspian Sea caviar is expensive and remains the privilege of wealthy gourmets, but the high price encourages entrepreneurs to produce caviar in other locations. The Loire River is one source, Lake Superior in another, and Chinese have also been able to reintroduce sturgeon in the yellow River.
White sturgeon, indigenous to the Pacific coast, is now farm-raised yielding good quality caviar
The wild white sturgeon is protected by the U S Fish and Wildlife Service and may not be fished.
Hackleback or shovelnose sturgeon, native to the Mississippi-Missouri River system yields black, intense-, sweet- nutty-tasting caviar, and paddlefish or spoonbill sturgeon (a cousin of sturgeon) produces pale grey to dark, smooth, silky caviar.
Petrossian is a world-famous caviar importer and marketer. The head-office in Paris imports caviar from reliable sources and packages for distribution. The company markets also smoked salmon, pates, foie gras, truffles and other delicacies.
Petrossian’s fame rests with quality and its affiliation with the finest food suppliers in Paris i.e. Hediard, Fouchon, and high-end Parisian restaurants. In New York Petrossian operates a restaurant featuring his fine products and retails in an adjacent boutique. The company also introduced Baerii caviar from farm-raised Siberian sturgeon.
Then there is salmon-, trout roe- and whitefish caviar. Large-egg salmon caviar is pleasant in texture but not in taste, trout roe bland and white fish is dyed black. Most restaurants use the latter as a garnish, and one can see the discolouring of the food on which the grains are sprinkled.
Caviar should be spooned with a bone horn, crystal, or mother-of-pearl specially designed instrument. Metal spoons impart a metallic taste.
Purists take caviar chilled, never iced, on toast points, Russians on blinis (buckwheat pancakes), Germans with steamed fingerling potatoes anointed with a little unsalted butter.
In many restaurants, caviar is served with sour cream, chopped red onions, chopped hard-boiled egg whites and yolks, and parsley. All help stretch the quantity, but drown the delicate taste.
Always buy caviar from a reputable merchant and calculate one ounce per person for pre dinner reception. Caviar is highly perishable, and once opened, lasts refrigerated for a day or two. Unopened jars should be stored in the coldest part (meat drawer) of a refrigerator.
In Toronto Pusateri’s, Bruno’s and the St Lawrence market (the store is in the basement) carry a good selection.
July 16th, 2005
Most of us refer to carrots as the vegetable that is good for our eyes. This is because carrots are a good source of vitamin A that is very important for healthy eyesight, skin, growth, and helps our body resist infection. According to a study conducted by researchers of the USDA, eating carrots may lower cholesterol levels. Carrots are also a great source of beta carotene. In fact, carrots contain a group of plant pigments called carotenoids, and beta carotene is a member of this group. These plant pigments were first identified in carrots and therefore their name was derived from the word carrot. Beta carotene is linked to reducing chronic diseases such as cancer and heart disease.
Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.
Varieties
There are many varieties of carrots, but the variety typically found in supermarkets is from 7–9 inches in length and 3/4–1-1/2 inches in diameter. Carrots are usually sold packaged in plastic bags. Baby carrots were once longer carrots that have been peeled, trimmed to 1-1/2–2 inches in length and packaged. True baby carrots are removed from the ground early and actually look like miniature carrots.
How to Select
Carrots are available and in season all year long. Look for well shaped carrots. Pick carrots that are deep orange in color. More beta carotene is present in carrots that have a darker orange color. Avoid carrots that are crackled, shriveled, soft, or wilted.
Storage
Carrots are best stored between 32–50 degrees in the crisper section of the refrigerator. If you buy carrots with the green tops still on, break off the tops and rinse, place in a plastic bag and store as described above. Storing them in the refrigerator will preserve their flavor, texture, and the beta carotene content. Do not store them with fruits. Fruits produce ethylene gas as they ripen. This gas will decrease the storage life of the carrots as well as other vegetables. This is why it is best to store fruits and vegetables separately.
Preparation
Although carrots lose some of their vitamins when peeled, dishes prepared with peeled carrots taste fresher and better. Cook carrots in a small amount of water until they are tender, or save time and cook them in the microwave. Season with dill, tarragon, ginger, honey, brown sugar, parsley, lemon or orange juice.
Make Carrots Part of Your 5 A Day Plan
Carry raw carrots in a sack lunch, to your next picnic, or in the car when you are on the go. There are many different ways that you can eat raw carrots, and the choices are almost endless. They can be eaten whole, in sticks, cut into rounds, and chopped or shredded in salads. Kids love the mild taste of carrots!
July 16th, 2005
Edible cactus is also known as nopales (no-PAH-les), nopalitos or cactus pads. This vegetable is popular in Mexico and other Central American countries, parts of Europe, the Middle East, India, North Africa and Australia. Its popularity is increasing in the United States where it can be found at Mexican grocery stores, specialty produce markets and farmer’s markets.
Edible cactus is characterized by its fleshy oval leaves (typically called pads or paddles) of the nopal (prickly pear) cactus.
With a soft but crunchy texture that also becomes a bit sticky (not unlike okra) when cooked, edible cactus tastes similar to a slightly tart green bean, asparagus, or green pepper.
Cactus pads contain beta carotene, iron, some B vitamins, and are good sources of both vitamin C and calcium.
What is the difference between cactus leaves (edible cactus or nopales) and the prickly pear?
As part of the cactus plant, the prickly pear is a fruit that is 2 to 4 inches long and shaped like an avocado. Its skin is coarse and thick, not unlike an avocados and it ranges in color from yellow or orange to magenta or red. Tubercles with small prickly spines can be found on the prickly pear’s skin. This fruit’s flesh, which ranges in color also from yellow to dark red, is sweet and juicy with crunchy seeds throughout.
The prickly pear can be diced like pineapple and used as a topping on yogurt or cereal or blended into a smoothie.
Availability, Selection, and Storage
Edible cactus is available year-round with a peak in the mid-spring and the best season from early spring through late fall. When buying edible cactus, choose small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry. Very small paddles may require more cleaning because their larger proportion of prickers and eyes.
Edible cactus can be refrigerated for more than a week if wrapped tightly in plastic.
Edible cactus is also sold as:
Canned — pickled or packed in water
Acitrones — candied nopales, packed in sugar syrup and available in cans or jars.
Preparation
The edible cactus you buy should be de-spined though you will need to trim the “eyes,” to remove any remaining prickers, and outside edges of the pads with a vegetable peeler. Trim off any dry or fibrous areas and rinse thoroughly to remove any stray prickers and sticky fluid.
Edible cactus can be eaten raw or cooked. To cook, steam over boiling water for just a few minutes (if cooked too long they will lose their crunchy texture). Then slice and eat! Cactus can also be cut and sautéed in butter or oil for a few minutes.
Steamed cactus can be added to scrambled eggs and omelets, or diced fresh and added to tortillas. They can also be substituted for any cooked green in most dishes.
The pads can be served as a side dish or cooled and used in salads. They taste especially good with Mexican recipes that include tomatoes, hot peppers and fresh corn.
Make Edible Cactus Part of Your 5 A Day Plan
Cut up and add to salads.
Dice and add to your favorite salsa recipe or any store bought salsa.
Cut up and add to any corn side dish.
Dice edible cactus and add to couscous along with diced tomatoes.
Add to your favorite burrito along with lettuce and tomatoes.
July 16th, 2005
Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is rich in Vitamin C (an antioxidant) and fiber and is also a member of the cruciferous vegetable family. People who frequently eat cabbage and other cruciferous vegetables may help reduce their risk of certain cancers such as colon and rectal cancer.
Selection
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.
Storage
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.
Preparation
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.
Varieties
There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.
Make Cabbage Part of Your 5 A Day Plan
* Cut up fresh cabbage, sprinkle it with lemon and enjoy it as a midday snack.
* Cabbage is delicious with your favorite tossed salad or pasta dish.
* Also, try adding cabbage to vegetable soup.
July 16th, 2005
Broccoli has been around for more than 2000 years, The name “broccoli” comes for the Latin word brachium, which means “branch,” or “arm.” Americans have grown it in their gardens for only about 200 years! The first commercially grown broccoli was grown and harvested in New York, then planted in the 1920’s in California. A few crates were sent back East and by 1925 the broccoli market was off the ground. This vegetable is highly recognized for its anti-cancer nutrients. It is a cruciferous vegetable and member of the cabbage family which is helpful in preventing certain types of cancer
Varieties
Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese. Today there are many varieties. In the United States, the most common type of broccoli is the Italian green or sprouting variety. Its green stalks are topped with umbrella-shaped clusters of purplish green florets.
Did You Know
That broccoli consumption has increased over 940 percent over the last 25 years! It’s a good source of Vitamin A, and vitamin C, potassium, folacin, iron and fiber. Broccoli has as much calcium ounce per ounce as milk and contains a few important phytochemicals: beta-carotene, indoles and isothiocyanates. Phytochemicals prevent carcinogens (cancer causing substances) from forming. They also stop carcinogens from getting to target cells and help boost enzymes that detoxify carcinogens. So next time you sit down to eat and broccoli is on the menu. Remember it really is good for you!
How To Select Fresh Broccoli
Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.
Storage
Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of refrigerator. It is best if used within a day or two after purchasing.
Fresh vs. Frozen
Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufactures typically cut off most of the stalk before packaging it, so frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.
Broccoli Preparation and Cooking
The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, and still remain crisp and bright green in color
Eat florets as a nutritious snack. Try them with a low-fat dip, or include them in your favorite salad. Think about adding two vegetables to your dinner menu, and include broccoli or another cruciferous vegetables several times a week.
July 16th, 2005
Bell peppers are a great source of vitamin C. If you thought citrus fruits packed a powerful punch when it comes to being a good source of vitamin C, peppers have them beat. Green peppers have twice the amount of vitamin C by weight than citrus fruits, and this powerful punch of vitamin C is an antioxidant that may be effective in preventing certain cancers. Red bell peppers have three times as much vitamin C as the green varieties and are a good source of beta carotene.
Varieties
Bell peppers can be found in a rainbow of colors and can vary in flavor. The variety of the pepper plant and the stage of the ripeness determine the flavor and color of each pepper. For example, a red bell pepper is simply a mature green bell pepper. As a bell pepper ages, its flavor becomes sweeter and milder. Red bell peppers contain eleven times more beta carotene than green bell peppers.
Bell Peppers Selection
Bell peppers are available and are in good supply all year, but they are more plentiful and less expensive during the summer months. Fresh peppers come in variety of colors, shapes, and sizes, but when selecting them, they all follow the same guidelines. Their skin should be firm without any wrinkles, and the stem should be fresh and green. They should feel heavy for their size. Avoid peppers with sunken areas, slashes or black spots.
Storage
Store unwashed bell peppers in a plastic bag in the refrigerator. They will stay fresh for about a week. Green bell peppers will stay fresh a little longer than the yellow and red ones.
Make Bell Peppers Part of Your 5 A Day Plan
* Use them to create colorful and exciting meals by adding a mixture of different colored sliced or chopped peppers to your favorite salads, pastas, and Chinese or Mexican dishes.
* They can be used as a colorful garnish.
* Include sliced peppers on your next veggie tray.
* Carve out peppers and stuff them with rice or use them as colorful containers for dips or other edible items.
July 16th, 2005
Beets used to be only found in salad bars in canned form, and on European menus, but with the culinary winds changing, this root is now commonly seen in stateside grocery stores everywhere. This root vegetable like its turnip cousin has two parts — the edible root and the edible green leaves.
There are too many varieties to list here, but with more than one type of beet to choose from, why not try one of each if you get the chance. This versatile vegetable can be eaten raw, baked, steamed, pickled, and served as a condiment or alongside soups and entrees.
Availability, Selection, Storage, and Preparation
Beets are available year-round because they thrive in more than 30 states with June through October being their peak season. These roots come in all shapes, sizes, and colors so try a variety to find your favorite.
Young beets, about an inch and a ½-inch diameter are fine textured, tender, and excellent in salads. Medium and large size beets are good for cooking; very large roots are too woody for eating regardless of cooking method. Which ever size of beets you choose, look for smooth, hard, uniformly round beets that are free of cuts and bruises.
It’s best to store beets that have their tops chopped off in individual plastic bags in the coolest part of the refrigerator. These should last up to one week. The greens should be eaten as soon as possible.
Wash and scrub the beets before cooking. Beets peel best after cooking, so be sure to wear disposable gloves to minimize red stains on hands.
Make Beets Part of Your 5 to 9 A Day Plan!
Season warm beets with margarine, lemon juice and fresh herbs.
Slice or julienne-cut chilled beets and toss with a vinaigrette dressing.
Combine with sliced cucumbers; toss with your favorite dressing.
Bake or microwave for easy cooking that retains juices and flavor.
Add beets to salads and slaws for added color.
Serving Size ½ cup
Amounts Per Serving % Daily Value
Calories 30
Calories from Fat 0
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 55mg 2%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 8%
Sugars 4g
Protein 1g
Vitamin A 0%
Vitamin C 6%
Calcium 2%
Iron 4%
* Percent Daily Values are based on a 2,000 calorie diet.
July 16th, 2005
Beans are intricately woven into the fabric of human history. The first ‘permanent cultures’ evolved when hunter-gatherers and nomadic people began tilling the earth and developing systems of agriculture, and beans were among the first cultivated crops. This progression served as a gateway from what could be considered a ‘primitive’ existence into a more stabilized one, which allowed for long term living situations to be established. With the knowledge of agriculture came the domestication of animals and the art of creating tools and implements. These three things combined, altered the course of human history in an unparalleled way, and beans played an integral part.
There is evidence of peas that has been carbon dated back to 9750 BC, found by archaeologists Thailand. Evidence also exists that suggests, that native people of Mexico and Peru were cultivating bean crops as far back as 7000 BC.
The use of lentils has been traced back as far as 6750 BC in parts of the present day Middle East. Chickpeas, lentils and Fava Beans have been found in Egyptian tombs that date back at least 4000 years. About the same time, (around 1500 BC) parts of present day Asia were growing and using soybeans.
In a completely different part of the world, Native Americans and Mexicans were working with the haricot bean, a diverse category that includes runner beans, kidney beans and lima beans, and it’s adaptability helped it to become a stable crop. It is apparent that beans were an integral part of the development of many cultures throughout the world.
The early farmers who were growing beans also grew grains. (wheat, barley, millet, rice and corn) Beans and grains have a symbiotic relationship in which the amino acids of each complement one another in such way as to form a complete protein, which is the foundation for the growth and development of many life forms, including humans. Regional and cultural combinations such as lentils and rice, Lima beans and corn, and chickpeas (garbonzo beans) and couscous are a reflection of this correlation. The Native Americans exemplified this with their mixed cultivation of beans, corn and squash. (also known as the ‘three sisters’) With the onset of the age of European exploration came an increased exchange of beans and grains, as well as other potential crops, and as a result, the range of possibilities was expanded.
Beans are still an important part of world agriculture and are an essential part of a balanced diet in many countries.
Beans have been used throughout the world for thousands of years. They come in hundreds of shapes sizes and colors, are versatile and amazingly convenient because they can be dried and stored for years. Soaking beans for a couple of hours brings them back to life, activating enzymes, proteins. minerals and vitamins.
Beans can be eaten raw, sprouted or cooked, ground into flour, curdled into tofu, fermented into soya sauce, tempi and miso. They are excellent in chilis, soups and salads.
This article courtesy of Purcell Mountain Farms
BEAN NUTRITION FACTS
The new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals.
The benefits of using beans on a daily basis have recently been promoted because studies show beans help to reduce cholesterol while providing excellent nutrition. When combined with nuts, seeds or grains, they form a complete high-fiber vegetable protein.
Most beans contain only 2-3% fat. Beans are the perfect food for a fat-restricted diet.
You may never have to count calories again.
Beans contain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber!
Most beans contain at least 20% protein and are high in carbohydrates which provides longlasting energy.
In addition, beans provide essential B Vitamins and Iron.
Adding beans to your daily meals insures total nutrition, and with our wide selection of beans you should be able to find the right flavor for you.
July 16th, 2005
Bananas are the most popular fresh fruit in the United States. They have a peel that comes off easily, they ripen after they’ve been picked, there is a generous supply all year, and they are inexpensive. Bananas have both a high amount of carbohydrates as well as potassium, which also makes them the fruit of choice for many athletes.
(Wellness Encyclopedia of Food and Nutrition, 1992).
Selection
Avoid bananas with brown spots that seem very soft. Select those bananas with a nice color, specific for the variety. Choose fruit that is firm and free of bruises. Best eating quality has been reached when the solid yellow skin color is speckled with brown. Bananas with green tips or with practically no yellow color have not developed their full flavor. Bananas are overripe when they have a strong odor.
Banana Storage
To further ripen bananas leave at room temperature for a couple of days. Once ripe you can store in the refrigerator for 3 to 5 days. The peel may turn brown in the refrigerator, but the fruit will not change.
Varieties
The very popular yellow banana of Cavendish is the banana we see in grocery stores. However, Plantains, Finger Bananas and Red Bananas are also popular varieties. Most all have a soft texture when ripe.
Make Bananas Part of Your 5 A Day Plan
*Use sliced bananas in cereal, yogurt, or on a peanut butter sandwich.
*Carry bananas in your lunch or use as a snack.
*For a cool refreshing treat, cut a banana into chunks and put in the freezer. *Take out in a couple of hours and enjoy.
July 16th, 2005
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