of June 26, 2005
it seems like sweet onions are a relatively new
item, they were first brought to America around
the turn of the century when a retired French
soldier introduced some onion seeds from Corsica
to the Walla Walla region of the Pacific Northwest.
But it wasn't until the smart farmers in Georgia
realized what a special thing they had in the
Vidalia onion and began marketing the sweet onion
that these hybrids got the attention they deserve.
Once considered just a spring and summer onion,
these sweets are now available year round. Vidalias,
once only a springtime treat, now show up in markets
until late fall, due to controlled atmospheric
storage. And now with the development of the OSO
Sweet onion, we can enjoy mild, sweet onions all
is a list of the "sweets" in markets
throughout the year.
Sweets (Chile, South America)
Availability: January through March.
& 1015 SuperSweets (Texas)
SpringSweets are the first spring sweet onions
in the marketplace, available in March; the 1015s
arrive in mid-April. Availability: March to June.
Availability: April to June; CA (controlled atmosphere)
storage until late fall.
Availability: April through June.
. Availability: June to August.
Availability: September through October.
Availability: April to December.
Week of June 19, 2005
you trying to lose weight as well as keep meals
low in fat and carbohydrates too? Do you live
your life on the run and need something quick
to fix for a meal so you are not tempted to grab
adding these cool and quick, low calorie wraps
to your recipe repertoire. An they are ALL UNDER
200 CALORIES PER SERVING!
Breast Lettuce Wraps
1 (2 wraps)
large leaves Boston or green leaf lettuce
3 ounces oven roasted chicken breast (no skin)
1/4 cup diced tomatoes
2 teaspoons diced red onions
2 teaspoons fat free ranch dressing
Salt and pepper
the lettuce leaf flat. Place turkey slices on
Add red onions. Lay tomatoes on top. Season with
salt and pepper, to taste. Top with dressing.
Tightly roll up the lettuce leaf.
Serving: 118 Calories; 1g Fat (9.9% calories
from fat); trace Saturated Fat; 20g Protein; 5g
Carbohydrate; 1g Dietary Fiber; 49mg Cholesterol;
161mg Sodium. Exchanges: 2 1/2 Lean Meat; 1/2
Vegetable; 0 Other Carbohydrates.
Ham Lettuce Wraps
Serves 1 (2 wraps)
2 large leaves of Boston or leaf lettuce
slices thin sliced low fat smoked ham
cup chopped cucumber
cup chopped tomato
teaspoons fat free ranch dressing
lettuce leaves evenly with ham, cucumber and tomato.
Drizzle with dressing. Roll up burrito style.
Serving: 176 Calories; trace Fat (1.4%
calories from fat); trace Saturated Fat; 31g Protein;
5g Carbohydrate; 1g Dietary Fiber; 90mg Cholesterol;
2386mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable;
0 Other Carbohydrates.
(Crab) Lettuce Wraps
1 (2 wraps)
large Boston or green leaf lettuce leaves
1/2 cup surimi (immitation crab or lobster)
1/4 cup chopped red bell pepper
2 teaspoons chopped green onion or chives
1/4 cup chopped celery
1 tablespoons shredded carrot
2 teaspoons low fat mayonnaise
Cracked black pepper
Dash of salt
out lettuce leaves; place equal amount os surimi,
bell pepper, green onion, celery and carrots on
lettuce leaves. Top with 1 teaspoon each of mayonnaise
and a dash of salt and cracked black pepper. Roll
up lettuce leaves and enjoy.
Serving: 165 Calories; 4g Fat (21.3% calories
from fat); 1g Saturated Fat; 19g Protein; 14g
Carbohydrate; 2g Dietary Fiber; 39mg Cholesterol;
248mg Sodium. Exchanges: 2 1/2 Lean Meat; 1 Vegetable;
1/2 Fat; 1/2 Other Carbohydrates.
of June 12, 2005
off with Summer Ice Slushes
you remember getting sweet, slushy drink from
your local convienence store? Remember that they
were so cold, they sometimes took your breath
away! What a way to cool off. You can make your
own flavored ices - any combination of juices,
or even tea or coffee, can be the base of your
Pour the liquid into a pot and add approximately
1 part sugar for every 4 parts juice. This amount
can be adjusted, depending on how sweet the juice
you are using is. Lemon juice will need more sugar
than grape or apple.
the mixture to a boil just until the sugar is
dissolved. Let the mixture cool and pour into
a shallow baking pan and set it in the freezer.
In half an hour, stir it with a fork to loosen
the ice crystals around the sides. Continue to
stir every half hour until the mixture is completely
slushy. Pile it into cups wide mouth glasses and
serve it with little spoons or big straws that
the ice crystals can pass through.
of June 05, 2005
you eating too much?
this modern age of supersizing it, many of us
don't even know what a moderate or reasonable
portion actually is. Did you know the recommended
serving of cooked meat is 3 ounces, similar in
size to a deck of playing cards? A medium piece
of fruit is 1 serving and a cup of pasta equals
2 servings. That's right a serving of pasta is
just 1/2 cup. A pint of ice cream contains 4 servings.
constant standby for information is the USDAs
Food Guide Pyramid and includes all the food groups:
Cereal, Rice, and Pasta ( 6 to 11 servings
These complex carbohydrates make up the base of
the pyramid. They provide B-vitamins, minerals,
and fiber. Try to steer clear of the more highly
processed carbohydrates such as white bread and
cereals that have high sugar content. Choose whole
grain products whenever possible. They have more
vitamins, minerals, and fiber.
serving = 1 slice of bread, 1/2 bagel or bun,
1 ounce dry cereal, 1/2 cup cooked cereal, 1/2
cup cooked rice, 1/2 cup cooked pasta.
(3 to 5 servings a day)
Vegetables are your best source for vitamins and
fiber. They're also naturally low in fat and calories.
Yellow or orange vegetables, like carrots and
squash, are a great source of vitamin A. Vegetables
from the cabbage and pepper families (broccoli,
Brussels sprouts, cabbage, bell peppers) are super
high in vitamin C.
serving = 1 cup raw leafy greens, 1/2 cup any
other chopped vegetable, 3/4 cup vegetable juice
(2 to 4 servings a day)
Fruit makes a fantastic snack or a heart healthy
dessert. Most fruits are high in potassium, low
in sodium, and full of vitamins. Strawberries,
watermelon, and citrus fruits (like oranges and
grapefruit) are full of vitamin C; apricots and
other orange fruits have lots of vitamin A and
cantaloupe, mangos and papayas have both vitamins
A and C. Skip sugarary canned fruit in heavy syrup
and opt for fruit in juice only.
serving = 1 medium apple, banana, or orange; 1/2
cup chopped fruit or berries; 3/4 cup fruit juice.
Yogurt, and Cheese ( 2 to 4 servings a day)
Milk products are rich sources of calcium and
protein. A glass of milk or a cup of yogurt has
protein equal to an ounce of meat or cheese or
to one egg. Try to choose reduced fat dairy products
whenever possible. A glass of whole milk has the
equivalent of two teaspoons of butter or three
tablespoons of sour cream.
serving = 1 cup milk or yogurt, 1-1/2 ounces of
natural cheese, 2 ounces of processed cheese.
Poultry, Fish, Dry Beans, Eggs, and Nuts (2
to 3 servings a day)
This food group is a major source of protein.
Cooked beans are high in protein and fiber and
low in fat. Tofu and white beans provide calcium.
Almonds are good sources of vitamin E. Beef contains
highly absorbable trace minerals like iron, zinc,
and magnese. Poultry and seafood contribute vitamin
B6, and pork is a rich source of thiamine.
serving = 2-3 ounces of cooked lean meat, poultry,
or fish; 1 egg; 1/2 cup cooked beans, 2 tablespoons
peanut butter, nuts, or seeds.
Oils, and Sweets (Use sparingly)
This group represents the tip of the pyramid.
It includes butter, oils, margarine, sour cream,
soda pop, candy, and sweet desserts. Remember,
not all fats are created equal. You want to minimize
saturated fats found in animal products like meat
and dairy, and trans-fats found in margarine or
fried snack foods (look out for "partially
hydrogenated" anything). Choose instead heart-healthy
unsaturated fats such as those found in olive
oil, nuts, seeds, and avocado. Sweets should be
minimized as well. These treats are usually high
in calories and devoid of nutritional benefits.
calories per day is appropriate for many sedentary
women and some older adults.
group servings . . . . . . . . . .6
Vegetable group servings . . . . . . .3
Fruit group servings . . . . . . . . . . .2
Milk group servings . . . . . . . . . . .2-3
Meat group (in total ounces) . . . . 5 oz.
Total fat (in grams) . . . . . . . . . . . 53
Total added sugars (in grams). . . .24
calories per day is about right for most children,
teenage girls, active women and sedentary men.
Women who are pregnant or breast feeding may need
group servings . . . . . . . . . .9
Vegetable group servings . . . . . . .4
Fruit group servings . . . . . . . . . . .3
Milk group servings . . . . . . . . . . .2-3
Meat group (in total ounces) . . . . 6 oz.
Total fat (in grams) . . . . . . . . . . . 73
Total added sugars (in grams). . . .48
calories per day is good for teenage boys, many
active men, and some very active women.
group servings . . . . . . . . . .11
Vegetable group servings . . . . . . .5
Fruit group servings . . . . . . . . . . .4
Milk group servings . . . . . . . . . . .2-3
Meat group (in total ounces) . . . . 7 oz.
Total fat (in grams) . . . . . . . . . . . 93
Total added sugars (in grams). . . .72
Women who are pregnant or breast feeding, teenagers,
and young adults to age 24 should have 3 servings
from the milk group.
you are trying to lose weight, increase your activity
level and reduce the empty calories in your diet,
reduce highly processed carbohydrates such as
commercial snack foods, white bread, regular soda,
and large servings of fat-free treats. Remember
that fat-free doesnt mean calorie-free!
Try to replace these foods with hearty whole grains,
sprouted breads, steel cut oats, and other more
nutrient dense sources of carbohydrate.
you are trying to gain weight, eat more servings
from all the food groups and be sure to stay active.
You can insure that most of what you gain is lean
muscle by sticking to a low-fat, adequate-protein,
and higher calorie diet in conjunction with weight
most people it's not necessary to actually measure
each serving of food. The serving sizes are given
only as a general guideline. For mixed foods you
can estimate the food group servings of the main
example, a turkey burger with lettuce and tomato
would be: 2 bread (each half of the bun), 1 meat
(the meat patty itself), and 1 vegetable (the
lettuce and tomato.)