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| Fruits and Vegetables | Topic: Fruits and Vegetables 2013-05-23 11:11:32 
TowerGarden… Each spring my children and I plan our annual garden, this year we’ve made a few changes…we’re growing vertically! After our trip to Epcot in Walt Disney World, we’ve discovered aeroponic gardening. Aeroponics is a process of growing plants with air and water only, no soil. This process provides fresh oxygen, water, and nutrients to the roots of the plants, which produces a higher yield that’s better tasting, more colorful and incredibly nutritious! Looking to purchase your own TowerGarden? Contact the NutritionBabes at info@nutritionbabes.com to acquire your own, we’ll be distributing them on our website soon! Topic: Fruits and Vegetables 2013-03-27 10:25:50  Produce Safety: 101
It always amazes me when I am strolling through the produce section of the grocery store or farmers market and I watch in shock as someone inevitably grabs a few grapes, blueberries or whatever strikes their fancy at the moment and pops them right in their mouth. My thoughts quickly run to; “does she know how many pesticides are on that fruit” or “who knows if that was on the ground” or “who in the world has touched that” … you get the idea. It is SOOO important to wash your produce prior to consuming it or preparing it for cooking. There are most likely many contaminants that have come in contact with your food. Ironically, we are talking about fruits and vegetables which we eat in order to stay healthy, so let’s not tempt fate and make ourselves sick in the process. The young and elderly are particularly vulnerable to food borne illness due to their weaker immune systems. We have a few simple suggestions to make sure the healthy food you buy is enjoyed safely.
1. ALWAYS wash produce! At least give it a good rinse. This includes whole fruit that you plan to peel such as oranges, bananas, grapefruit, avocados etc. When you are preparing a larger fruit with a thick peel like a watermelon or cantaloupe, make sure to wash the outside with soap and water first. If you do not, the knife you use to slice the fruit will drag the dirt and germs from the outer skin right through the flesh.
2. Even organic produce needs a wash. You may not be worried about pesticide residues, however, bacteria and dirt still take up residence on your delicious fruits and veggies.
If you really want to step up your produce cleanse, you can prepare your own fruit/veggie wash. Dr. Oz featured this recipe on his website, and it’s simple and inexpensive.
Ingredients
1 cup water 1 cup distilled white vinegar 1 tbsp baking soda 1/2 of a lemon
Directions Combine all ingredients in a large container. Transfer to a spray bottle with a pump. Spray mixture on produce and let sit for 5 minutes. Scrub and rinse.
If you are wondering which fruits and vegetables have the highest and lowest pesticide residues, check out our blog on “The Dirty Dozen”. And for the 2013 Dirty Dozen/Clean 15 list, go to http://www.ewg.org/foodnews/summary/ Enjoy the upcoming spring and summer produce bounty! Remember to eat the colors of the rainbow to gain the best variety of nutrients. Please share any fun and interesting ways you have to encourage your kids to eat their fruits and veggies in the comments below!
Topic: Fruits and Vegetables 2012-07-24 22:36:48  Beautiful Blueberries July is National Blueberry Month and we are celebrating one of our favorite superfruits. Blueberries are a good source of fiber and a very good source of Vitamin C, Vitamin K and Manganese. These little blue dynamos are of particular interest because of their very high antioxidant content. Anthocyanins, the compounds that give the berries their blue hue, are a major contributor to their antioxidant activity. These powerful berries are of particular interest in reducing the risk of cancer, cardiovascular disease and some significant age related diseases such as Alzheimer’s. As Dietitians we love blueberries for their versatility. They are delicious as part of any breakfast, snack, salad or dessert. Other ways to enjoy them are in marinades, as a glaze for meats or as a flavoring for infused water. Blueberries also have a low glycemic load which means they are not likely to negatively impact your blood sugar. A ¾ cup serving of blueberries contains only 60 calories, how do you love to eat them? We have created many recipes containing these delicious treasures. Whether fresh or frozen, keep them on hand year round to add flavor and nutrition to your diet. Protein Power Blueberry Oatmeal Wild Blueberry and Greek Yogurt Smoothie Overnight Oats with Greek Yogurt and Berries Verry Berry Greek Yogurt Smoothie
Photo credit: Copyright (c):http//www.123rf.com
Topic: Fruits and Vegetables 2012-06-08 07:12:27  Cherries…the Super Fruit! There are many fruits to enjoy in season during the summer, but CHERRIES are one of our favorites! Cherries are in season all summer long, late May to August and are perfect for an “on the go” snack. They’re packed with antioxidants, Vitamin A, Vitamin C, and small amounts of calcium and iron. Cherries are best known for their anti-inflammatory benefits. Cherries contain the antioxidant, anthocyanin and boast the highest concentration among most fruits. The benefits of consuming cherries include reduced pain from gout and arthritis, as well as many heart health benefits including a reduction in cholesterol, and a decreased risk for atherosclerosis and metabolic syndrome. The anti-inflammatory benefits can also reduce post exercise muscle and joint pain, helping athletes reduce muscle damage to recover faster from a tough workout! Cherries are 45 calories for a ½ cup, and include 2 g fiber. Wow, that’s a “super fruit”! Cherries are perfect alone or tossed on oatmeal, Greek yogurt, pancakes or waffles. They make a fabulous salsa or poach well for a delicious topping on chicken or fish. The possibilities are endless. In the summer, we especially love cherry infused water with mint to cool you off and keep you hydrated. There are many varieties, sweet or sour. Montgomery Cherries are best known as sour cherries. They are mostly found canned or frozen and will contain the highest concentration of anthocyanin. The sweet cherries have a few more varieties. Best known are the Bing Cherries. It’s a large, round, extra-sweet cherry with purple-red flesh and deep red skin. It’s almost black when ripe. Bing Cherries are in season late May until early August. The Lambert Cherries are a little smaller with dark-red skin and a rich flavor. They are also available late May until early August. The Rainer Cherries are milder and sweeter than the Bing with a sweet, yellow or pink skin. Make the most of these precious super fruits. Store unwashed cherries in plastic bags in the refrigerator. Remember to wash them well before consuming. You can freeze cherries by rinsing and draining well. Pitt them and spread in a single layer on a cookie sheet and place in the freezer overnight. Once frozen they can be transferred to a heavy plastic bag and can be kept frozen for up to a year! To poach cherries use one cup of water and two cups of pitted cherries, perfect to top almost any lean meat or fish. Be sure to check back all summer long for some of our favorite cherry recipes! Topic: Fruits and Vegetables 2012-05-17 22:04:53  Super Strawberries May is National Strawberry Month! What a wonderful time of year to celebrate one of our favorite fruits. A one cup serving of strawberries is an excellent source of Vitamin C, flavonoids and fiber and contains only 50 calories. While excellent on their own, we have created a plethora of delicious ways to enjoy these nutritional treasures: Fruit and Oatmeal Breakfast Parfait Strawberry Oatmeal Breakfast Pie Strawberries dipped in Dark Chocolate NutritionBabes Strawberry Smoothie "Verry Berry" Greek Yogurt Smoothie Happy National Strawberry Month!
Photo Copyright (c) http://www.123rf.com Topic: Fruits and Vegetables 2011-10-25 21:27:14  Powerhouse Pumpkin...Pick One Today! With autumn in full swing, it’s hard to miss the endless pumpkins on doorsteps, lined up at farm stands or decorated in schools. They are a quintessential part of Halloween and Thanksgiving, and a delicious way to coax kids into eating their vegetables. The carving of a jack-o-lantern can yield a powerhouse of nutrition if you know how to use it. Pumpkin is a fabulous source of many nutrients including Vitamins A and C, potassium, zinc, and fiber. The best part? A cup of cooked pumpkin is only 50 calories. There are so many ways to incorporate it into your favorite standard recipes as well as your holiday celebrations. For everyday pumpkin goodness, simply add a heaping tablespoon of canned pumpkin to your morning oatmeal and stir in a few dashes of cinnamon or pumpkin pie spice. You can also add a few tablespoons to plain Greek yogurt mixed with cinnamon, fruit and low fat granola or whole grain cereal. Pumpkin smoothies are a yummy treat too, especially when blended with Greek yogurt, fruit and OJ for a little extra sweetness. Add some beautiful color to your holiday menus! Roast fresh pumpkin along with other fall vegetables and puree with broth and spices to make a yummy soup. Incorporate pumpkin into your baked goods to make tasty treats with extra nutrition. Bake some Pumpkin Chocolate Chip Mini Muffins as a Halloween treat or fall holiday dessert. Fool everyone with Fudgy Secret Pumpkin Brownies made only from boxed brownie mix and a 15oz can of pumpkin. Simply mix together the two ingredients and follow directions on the box, you may need to add a few minutes to the cooking time. Make sure to wrap the brownies in aluminum foil while warm, in a few hours they will be soft and fudgy. Don’t forget about the pumpkin seeds! They are a good source of protein, zinc, iron, copper, and vitamin K, and a very good source of manganese, magnesium and phosphorus. Sprinkle them on salads and in cereal or yogurt. Bake them into breads and muffins or simply enjoy them solo. So, grab the kids, go pumpkin picking, and have a blast carving, scooping, cooking and baking. Experiment and try something new, you may discover a new family favorite full of fun and good nutrition. Photo Copyright (c) http://www.123rf.com Topic: Fruits and Vegetables 2011-05-06 15:41:07  Growing a Vegetable Garden…on your patio! Growing a vegetable garden has many advantages: we’re helping the environment, providing our families with healthier choices and saving money! However, growing a garden requires space, time and some horticulture knowledge that many of us might lack. We have a solution for you, grow a garden in containers in the space you have…a patio or balcony! Get the entire family involved in growing your garden. Pick a variety of vegetables you already enjoy and maybe a few you’ve been meaning to try. Follow these steps and you’ll be on your way to a successful harvest! It all starts with a sunny location Purchase seedlings Choose the best container Purchase a good quality organic potting soil Ready to plant Watering your garden Feed your plants for better growth
Topic: Fruits and Vegetables 2010-03-08 21:07:06  The Dirty Dozen Fruits and vegetables are known by all to be healthy foods. They provide tons of nutrients and not many calories compared to other categories of food. However, with the consumption of these nutritional superfoods comes the unpleasant reality of the pesticides used to grow them. Research by the Environmental Working Group (www.ewg.org) has found that those who eat the 12 most contaminated fruits and vegetables consume an average of 10 different pesticides a day. These foods are known as the Dirty Dozen. 1. Celery For this list, and a list of the 15 cleanest produce items, go to www.foodnews.org EWR also states that pesticide exposure can be reduced by nearly 80 percent simply by choosing organic versions of those foods which contain the highest pesticide load. Since we do not yet know for sure the long term effects of pesticide expose in humans, especially children, it would be prudent to consider trying simple ways to lower your exposure. If you do not have access to organic produce, or feel you cannot afford it, you can help reduce the pesticide residue slightly. Make sure you wash the item well. Using a product such as castile soap may help to remove some extra residue. It can be found at Trader Joes and other natural food stores. Peeling fruits and veggies can help somewhat, but I don’t recommend it for a few reasons. First, we know many of the healthy phytonutrients in produce are in the peel. A good portion of the fiber is in the skin as well. Also, many of the foods with the highest pesticide levels cannot be easily peeled. Please check out EWR’s website, there is plenty of excellent information on a variety of topics concerning health and the environment. |
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