Week of
March 26, 2006
Braising
Braising
is a great way to cook low fat meals by cooking in a small amount
of liquid over low heat. This is known as "moist heat"
cooking. Braising enhances the flavors and tenderizes the food
being cooked.
Many dishes can be made in advance, which actually intensify the
flavors of the dish when reheated. Braising may be done on a stove-top
burner or in the oven; use a tight-fitting lid on the pot or Dutch
oven to keep the liquid from evaporating.
Chicken,
fish and shellfish require shorter braising times, while lamb,
pork and beef require longer braising times.
You
can also braise vegetables. Try this lovely dish for Braised Red
Cabbage.
Braised
Red Cabbage
Personalize this recipe by adding slices apple, caraway seed or
minced.garlic
Serves 8
1 red cabbage
(2 to 2 1/4 lbs)
1 large onion, cut thin slices
1/2 cup currants
3 tablespoons cider vinegar
2 tablespoons granulated sugar
1 teaspoon salt
1/4 teaspoon fresh ground black pepper
1 tablespoon vegetable oil
1/2 cup fat-free chicken broth, plus more
Cut
out core of cabbage and discard any tough or discolored outter
leaves.
Slice cabbage into quarters, then slice lengthwise into 1/8-inch
shreds.
This should yield about 12 cups.
Toss cabbage and onion in large nonstick skillet and add currants,
vinegar, sugar, salt, pepper, oil and stock. Bring to boil over
high heat, then cover.
Reduce heat to medium and braise, stirring occasionally, until
there is only a small amount of liquid left and cabbage is moist
but still has a little crunchiness left, about 40 to 45 minutes.
(Add more stock if skillet starts to dry before cabbage is done)
Adjust seasonings and serve.
Per
Serving: 94 Calories; 2g Fat (17.4% calories from fat); trace
Saturated Fat; 3g Protein; 19g Carbohydrate; 3g Dietary Fiber;
0mg Cholesterol; 313mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean
Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Week of
March 19, 2006
Healthy
Oils
You may have noticed an ever-expanding choice of oils at your
local grocery store over the past few years. While once your options
were limited to corn, canola, safflower and maybe olive oil, now
your choices include walnut, almond, grapeseed and other types
of oil as well. You may have even splurged on a bottle of fragrant
truffle oil.
Each
of these oils has its place in the kitchen and serves a specific
function. Understanding which oil is suited for which use will
help you to make the best choices for you and your family. Also,
understanding the difference between the so-called "good"
and "bad" fats will allow you to cook and eat more healthfully.
"For
years, Americans were told to consume as little fat as possible.
Now, experts recognize that while too much fat is bad for you,
some fat is a necessary part of our diet; fats are a source of
essential nutrition and flavor,", Neil Blomquist CEO of Spectrum
Naturals, a Petaluma, Calif.-based manufacturer of organic vegetable
oils and healthy condiments.
The
trick is to consume the right kind of fat in the appropriate amount.
When it comes to calories, all oils are the same. They each contain
9 calories per gram -- this includes oils labeled "light,"
a term which refers only to the oil’s taste, not its nutritional
makeup. But some oils are better for you than others.
Fats
and oils are either saturated or unsaturated; unsaturated fats
can be either monounsaturated or polyunsaturated. "No oil
is completely made of one fat; they all are a combination of the
three fats in different percentages, based on the nut, seed or
fruit from which the oil is derived," explains Blomquist.
Saturated
fats, which come mainly from animal sources, increase cholesterol
levels. Tropical oils such as coconut and palm are two non-animal
examples of saturated fat. Hydrogenated oils such as margarine
and vegetable shortening are saturated fats that have been chemically
transformed from their normal liquid state into solids. During
the hydrogenation procedure, extra hydrogen atoms are pumped into
unsaturated fat. This creates trans fatty acids, the most unhealthy
type of fat found to be the number one cause of heart disease.
Monounsaturated
fats are known to help reduce the levels of LDL (bad) cholesterol
without lowering the good HDL cholesterol. The most widely used
oils that are high in monounsaturates are olive oil, canola oil
and peanut oil. Polyunsaturated fats, made up of omega-3 and omega-6
essential fatty acids are also considered relatively healthy and
include corn, soybean, safflower, and grapeseed oil. . Oils high
in omega-3 rich polyunsaturate fat such as walnut oil, flaxseed
oil and canola oil are a good addition to the diet since our body
require omega-3s for good health but cannot manufacturer them.
New studies show incorporating omega-3s into your diet reduce
the risk of stroke, heart attack and heart disease.
"The
way the oil is extracted also plays a role in how healthy it is,"
notes Blomquist. Oil is extracted using one of two methods --
mechanical or chemical. Chemical extraction, often called solvent
extraction, is the most common and cost efficient method. It employs
high heat and a series of chemical processes, primarily exposure
to hexane gas, to remove and refine the oil.
In
mechanical extraction, called cold pressed or expeller pressed,
oil is squeezed from the source, usually with hydraulic presses.
This minimal exposure to heat preserves the natural flavor of
the oil but limits the yield, making mechanically extracted oils
more expensive than chemically extracted oils. "We use only
mechanical extraction, to maintain the nutrients and health benefits
of our oils," says Blomquist.
Just
as each oil has a unique nutritional makeup, they also have distinct
flavor components and smoke points, making some oils more appropriate
for certain uses than others.
Heating
oil past its smoke point can cause it to have an off flavor, lose
its nutritional value and turn the once healthy oil into a trans
fat laden heart disease machine. Oils that can take high temperatures
make good all purpose cooking oils. Choose from canola, sunflower
and peanut for high-heat uses such as searing and frying. Medium-high
heat oils are good for baking, sautéing and stir-frying;
try grapeseed, safflower or sunflower oil. For sauces, lower-heat
baking and pressure cooking, medium-high heat oils are best. Good
choices are olive oil, corn oil, pumpkinseed oil and walnut oil.
"There
are some oils that should never be heated," Blomquist points
out. Rather, These oils, found on the supermarket shelves in the
nutritional supplement category in the refrigerator, can also
be used as condiments.Use them in dips and dressings, or add to
a dish after it has been removed from heat. For example, add walnut
oil, with its nutty flavor, to your salad; or add sesame oil to
your stir-fry after its done cooking to add extra flavor. Other
oils to use unheated are Normally found in capsule form wouldn’t
apply), flax, evening primrose, borage, black currant, hemp and
wheat germ oils. This is also a good way to incorporate essential
fatty acids into your diet.
To
extend the shelf life and preserve the nutritional value of culinary
oils, store them in the refrigerator once they’ve been opened.
Oils rich in omega-3 essential fatty acids such as flax, walnut,
pumpkin and other nutritional oils should be protected from heat
and light whether or not they have been opened. For other types
of oil, a dark, cool pantry is a good storage option.
~
Courtesy of ARA Content, www.ARAcontent.com
Week of
March 12, 2006
Fresh
Vegetables
Fresh
vegetables provide a variety of vitamins and minerals, they are
low in fat, and they provide fiber. USDA nutritionists recommend
3 to 5 servings from the vegetable group each day. Count as a
serving 1 cup raw leafy vegetables, l/2 cup of other vegetables
that are cooked or chopped raw, or 3/4 cup of vegetable juice.
Go easy on the fat and salt added during cooking or at the table
in the form of spreads, sauces, dressings, toppings, and seasonings.
If
you are a newbie to the "fresh" scene, here are some
tips from the US Department of Agriculture on how to choose the
best fresh veggies.
There
are no set rules for buying vegetables because they all have individual
characteristics and values. Experience in personal selection is
the best teacher. The following alphabetical list is designed
as a handy reference to help you make your selections.
Artichokes
The globe artichoke is the large, unopened flower bud of a plant
belonging to the thistle family. The many leaf-like parts making
up the bud are called "scales." Produced domestically
only in California, the peak of the crop comes in April and May.
Look
for: Plump, globular artichokes that are heavy in relation
to size, and compact with thick, green, fresh-looking scales.
Size is not important with respect to quality.
Avoid:
Artichokes with large areas of brown on the scales and with spreading
scales (a sign of age, indicating drying and toughening of the
edible portions), grayish-black discoloration (caused by bruises),
mold growth on the scales, and worm injury.
Asparagus
California, New Jersey, Washington, and Michigan are the chief
sources of domestically grown asparagus.
Look
for: Closed, compact tips; smooth, round spears; and a fresh
appearance. A rich green color should cover most of the spear.
Stalks should be almost as far down as the green extends.
Avoid:
Tips that are open and spread out, moldy or decayed tips, or ribbed
spears (spears with up-and-down ridges or that are not approximately
round). Those are all signs of aging, and indicate tough asparagus
and poor flavor. Also avoid excessively sandy asparagus, because
sand grains can lodge beneath the scales
or in the tips of the spears and are difficult to remove in washing.
Beans
(Snap)
Snap beans, produced commercially in many States, are available
throughout the year. Most beans found in the food store will be
the common green podded varieties, but large green pole beans
and yellow wax beans are occasionally available.
Look
for: A fresh, bright appearance with good color for the variety.
Get young, tender beans with pods in a firm, crisp condition.
Avoid:
Wilted or flabby bean pods, serious blemishes, and decay. Thick,
tough, fibrous pods indicate overmaturity.
Beets
Beets, available year-round, are grown in most parts of the Nation.
Many beets are sold in bunches with the tops still attached, while
others are sold with the tops removed.
Look
for: Beets that are firm, round, with a slender tap root (the
large main root), a rich, deep red color, and smooth over most
of the surface. If beets are bunched, you can judge their freshness
fairly accurately by the condition of the tops. Badly wilted or
decayed tops indicate a lack of freshness, but the roots may be
satisfactory if they are firm.
Avoid:
Elongated beets with round, scaly areas around the top surface
-- these will be tough, fibrous, and strong-flavored. Also avoid
wilted, flabby beets -- they have been exposed to the air too
long.
Broccoli
A member of the cabbage family, and a close relative of cauliflower,
broccoli is available throughout the year.
California
is the heaviest producer, although other States also produce large
amounts of broccoli.
Look
for: A firm, compact cluster of small flower buds, with none
opened enough to show the bright-yellow flower. Bud clusters should
be dark green or sage green -- or even green with a decidedly
purplish cast. Stems should not be too thick or too tough.
Avoid:
Broccoli with spread bud clusters, enlarged or open buds, yellowish-green
color, or wilted condition, which are all signs of overmaturity.
Also avoid broccoli with soft, slippery, water-soaked spots on
the bud cluster. These are signs of decay.
Brussels
Sprouts
Another close relative of the cabbage, Brussels sprouts develop
as enlarged buds on a tall stem, one sprout appearing where each
main leaf is attached. The "sprouts" are cut off and,
in most cases, are packed in small consumer containers, although
some are packed loose, in bulk. Although they are often available
about 10 months of the year, peak supplies appear from October
through December.
Look
for: A fresh, bright-green color, tight fitting outer leaves,
firm body, and freedom from blemishes.
Avoid:
Elongated beets with round, scaly areas around the top surface
-- these will be tough, fibrous, and strong-flavored. Also avoid
wilted, flabby beets -- they have been exposed to the air too
long.
Cabbage
Three major groups of cabbage varieties are available: smooth-leaved
green cabbage; crinkly-leaved green Savoy cabbage; and red cabbage.
All types are suitable for any use, although the Savoy and red
varieties are more in demand for use in slaw and salads.
Cabbage
may be sold fresh (called "new" cabbage) or from storage.
Cabbage is available throughout the year, since it is grown in
many States. California, Florida, and Texas market most new cabbage.
Many Northern States grow cabbage for late summer and fall shipment
or to be held in storage for winter sale.
Look
for: Firm or hard heads of cabbage that are heavy for their
size. Outer leaves should be a good green or red color (depending
on type), reasonably fresh, and free from serious blemishes. The
outer leaves (called "wrapper" leaves) fit loosely on
the head and are usually discarded, but too many loose wrapper
leaves on a head cause extra waste.
Some
early-crop cabbage may be soft or only fairly firm, but is suitable
for immediate use if the leaves are fresh and crisp. Cabbage out
of storage is usually trimmed of all outer leaves and lacks green
color, but is satisfactory if not wilted or discolored.
Avoid:
New cabbage with wilted or decayed outer leaves or with leaves
turned decidedly yellow. Worm-eaten outer leaves often indicate
that the worm injury penetrates into the head.
Storage
cabbage with badly discolored, dried, or decayed outer leaves
probably is over-aged. Separation of the stems of leaves from
the central stem at the base of the head also indicates over-age.
Carrots
Freshly harvested carrots are available year round. Most are marketed
when relatively young, tender, well-colored, and mild-flavored
-- an ideal stage for use as raw carrot sticks. Larger carrots
are packed separately and used primarily for cooking or shredding.
California and Texas market most domestic carrots, but many other
States produce large quantities.
Look
for: Carrots which are well formed, smooth, well colored,
and firm. If tops are attached, they should be fresh and of a
good green color.
Avoid:
Roots with large green "sunburned" areas at the top
(which must be trimmed) and roots which are flabby from wilting
or show spots of soft rot.
Cauliflower
Although most abundant from September through January, cauliflower
is available during every month of the year. California, New York,
and Florida are major sources. The white edible portion is called
"the curd" and the heavy outer leaf covering is called
"the jacket leaves." Cauliflower is generally sold with
most of the jacket leaves removed, and is wrapped in plastic film.
Look
for: White to creamy-white, compact, solid, and clean curds.
A slightly granular or "ricey" texture of the curd will
not hurt the eating quality if the surface is compact. Ignore
small green leaflets extending through the curd. If jacket leaves
are attached, a good green color is a sign of freshness.
Avoid:
A spreading of the curd -- a sign of aging or overmaturity. Also
avoid severe wilting or discolored spots on the curd. A smudgy
or speckled appearance of the curd is a sign of insect injury,
mold growth, or decay, and should be avoided.
Celery
Celery, a popular vegetable for a variety of uses, is available
throughout the year. Production is concentrated in California,
Florida, Michigan, and New York. Most celery is of the so-called
"Pascal" type, which includes thick-branched, green
varieties.
Look
for: Freshness and crispness in celery.
The
stalk should have a solid, rigid feel and leaflets should be fresh
or only slightly wilted. Also look for a glossy surface, stalks
of light green or medium green, and mostly green leaflets.
Avoid:
Wilted celery and celery with flabby upper branches or leaf stems.
You can freshen celery somewhat by placing the butt end in water,
but badly wilted celery will never become really fresh again.
Celery
with pithy, hollow, or discolored centers in the branches also
should be avoided. Celery with internal discoloration will show
some gray or brown on the inside surface of the larger branches
near where they are attached to the base of the stalk.
Also
avoid celery with blackheart, a brown or black discoloration of
the small center branches; insect injury in the center branches
or the insides of outer branches; and long, thick seed stems in
place of the usually small, tender heart branches.
Chard
(See Greens)
Chinese Cabbage
Primarily a salad vegetable, Chinese cabbage plants are elongated,
with some varieties developing a firm head and others an open,
leafy form.
Look
for: Fresh, crisp, green plants that are free from blemishes
or decay.
Avoid:
Wilted or yellowed plants.
Chicory,
Endives, Escarole
These vegetables, used mainly in salads, are available practically
all year roundbut primarily in the winter and spring. Chicory
or endive has narrow, notched edges, and crinkly leaves resembling
the dandelion leaf. Chicory plants often have "blanched"
yellowish leaves in the center which are preferred by many people.
Escarole leaves are much broader and less crinkly than those of
chicory.
Look
for: Freshness, crispness, tenderness, and a good green color
of the outer leaves.
Avoid:
Plants with leaves which have brownish or yellowish discoloration
or which have insect injury.
Note:
Witloof or Belgian endive is a compact, cigar-shaped plant which
is creamy white from blanching. The small shoots are kept from
becoming green by being grown in complete darkness.
Collards
(See Greens)
Corn
Sweet corn is available practically every month of the year, but
is most plentiful from early May until mid-September. Yellow-kernel
corn is the most popular, but some white-kernel and mixed-color
corn is sold. Sweet corn is produced in a large number of States
during the spring and summer, but most mid-winter supplies come
from south Florida.
For
best quality, corn should be refrigerated immediately after being
picked. Corn will retain fairly good quality for a number of days,
if it has been kept cold and moist since harvesting. Therefore,
it should be refrigerated as soon as possible and kept moist until
used.
Look
for: Fresh, succulent husks with good green color, silk-ends
that are free from decay or worm injury, and stem ends (opposite
from the silk) that are not too discolored or dried.
Select
ears that are well-covered with plump, not-too-mature kernels.
Sweet corn is sometimes sold husked in overwrapped film trays.
Avoid:
Ears with under-developed kernels which lack yellow color (in
yellow corn), old ears with very large kernels, and ears with
dark yellow or dried kernels with depressed areas on the outer
surface. Also avoid ears of corn with yellowed, wilted, or dried
husks, or discolored and dried-out stem ends.
Cucumbers
Although cucumbers are produced at various times of the year in
many States, and imported during the colder months, the supply
is most plentiful in the summer months.
Look
for: Cucumbers with good green color that are firm over their
entire length. They should be well developed, but not too large
in diameter.
Avoid:
Overgrown cucumbers that are large in diameter and have a
dull color, turning yellowish. Also avoid cucumbers with withered
or shriveled ends -- signs of toughness and bitter flavor.
Eggplants
Eggplant is most plentiful during late summer, but is available
all year. Although the purple eggplant is more common, white eggplant
is occasionally seen in the marketplace.
Look
for: Firm, heavy, smooth, and uniformly dark purple eggplants.
Avoid:
Those which are poorly colored, soft, shriveled, cut, or which
show decay in the form of irregular dark-brown spots.
Endive,
Escarole (See Chicory)
Greens
A large number of widely differing species of plants are grown
for use as "greens." The better known kinds are spinach,
kale, collard, turnip, beet, chard, mustard, broccoli leaves,
chicory, endive, escarole, dandelion, cress, and sorrel. Many
others, some of them wild, are also used to a limited extent as
greens.
Look
for: Leaves that are fresh, young, tender, free from defects,
and that have a good, healthy, green color. Beet tops and red
chard show reddish color.
Avoid:
Leaves with coarse, fibrous stems, yellowish-green color, softness
(a sign of decay), or a wilted condition. Also avoid greens with
evidence of insects -- especially aphids -- which are sometimes
hard to see and equally hard to wash away.
Kale
(See Greens)
Lettuce
Among the leading U.S. vegetables, lettuce owes its prominence
to the growing popularity of salads in our diets. It's available
throughout the year in various seasons from California, Arizona,
Florida, New York, New Jersey, and other States. Four types of
lettuce are generally sold: iceberg, butter-head, Romaine, and
leaf.
Iceberg
lettuce is the major type. Heads are large, round, and solid,
with medium-green outer leaves and lighter green or pale-green
inner leaves.
Butter-head
lettuce , including the Big Boston and Bibb varieties, has a smaller
head than iceberg. This type will have soft, succulent light-green
leaves in a rosette pattern in the center.
Romaine
lettuce plants are tall and cylindrical with crisp, dark-green
leaves in a loosely folded head.
Leaf
lettuce includes many varieties -- none with a compact head. Leaves
are broad, tender, succulent, and fairly smooth, and they vary
in color according to variety.
Look
for: Signs of freshness in lettuce. For iceberg lettuce and
Romaine, the leaves should be crisp. Other lettuce types will
have a softer texture, but leaves should not be wilted. Look for
a good, bright color -- in most varieties, medium to light green.
Some varieties have red leaves.
Avoid:
Heads of iceberg type which are very hard and which lack green
color (signs of overmaturity). Such heads sometimes develop discoloration
of the inner leaves and midribs, and may have a less desirable
flavor. Also avoid heads with irregular shapes and hard bumps
on top, which indicate the presence of overgrown central stems.
Check
the lettuce for tip burn, a tan o r brown area around the margins
of the leaves. Look for tip burn of the edges of the head leaves.
Slight discoloration of the outer or wrapper leaves will usually
not hurt the quality of the lettuce, but serious discoloration
or decay definitely should be avoided.
Mushrooms
Grown in houses, cellars, or caves, mushrooms are available year-round
in varying amounts. Most come from Pennsylvania, but many are
produced in California, New York, Ohio, and other States.
We
usually describe mushrooms as having a cap (the wide portion on
top), gills (the numerous rows of paper-thin tissue seen underneath
the cap when it opens), and a stem.
Look
for: Young mushrooms that are small to medium in size. Caps
should be either closed around the stem or moderately open with
pink or light-tan gills. The surface of the cap should be white
or creamy, or uniform light brown if of a brown type.
Avoid:
Overripe mushrooms (shown by wide-open caps and dark, discolored
gills underneath) and those with pitted or seriously discolored
caps.
Okra
Okra is the immature seed pod of the okra plant, generally grown
in Southern States.
Look
for: Tender pods (the tips will bend with very slight pressure)
under 4-1/2 inches long. They should be bright green color and
free from blemishes.
Avoid:
Tough, fibrous pods, indicated by tips which are stiff and resist
bending, or by a very hard body of the pod, or by pale, faded
green color.
Onions
The many varieties of onions grown commercially fall into three
general classes, distinguished by color: yellow, white, and red.
Onions
are available year-round, either fresh or from storage.
Major
onion-growing States are California, New York, Texas, Michigan,
Colorado, Oregon, and Idaho.
Look
for: Hard or firm onions which are dry and have small necks.
They should be reasonably free from green sunburn spots or other
blemishes.
Avoid:
Onions with wet or very soft necks, which usually are immature
or affected by decay. Also avoid onions with thick, hollow, woody
centers in the neck or with fresh sprouts.
Onions
(Green), Leeks
Onions and leeks (sometimes called scallions) are similar in appearance,
but are somewhat different in nature. Green onions are ordinary
onions harvested very young. They have very little or no bulb
formation, and their tops are tubular.
Leeks
have slight bulb formation and broad, flat, dark-green tops.
Sold
in small, tied bunches, they are all available to some extent
throughout the entire year, but are most plentiful in spring and
summer.
Look
for: Bunches with fresh, crisp, green tops. They should have
portions extending two or three inches up from the root end.
Avoid:
Yellowing, wilted, discolored, or decayed tops (indicating flabby,
tough, or fibrous condition of the edible portions). Bruised tops
will not affect the eating quality of the bulbs, if the tops are
removed.
Parsley
Parsley is generally available the year-round. It is used both
as a decorative garnish and to add its own unique flavor.
Look
for: Fresh, crisp, bright-green leaves, for both the curled-leaf
and the flat-leaf types of parsley. Slightly wilted leaves can
be freshened by trimming off the ends of the stems and placing
them in cold water.
Avoid:
Yellowing, discolored, or decayed leaves.
Parsnips
Although available to some extent throughout the year, parsnips
are primarily late-winter vegetables because the flavor becomes
sweeter and more desirable after long exposure to cold temperatures,
below 40 °F .
Look
for: Parsnips of small or medium width that are well formed,
smooth, firm, and free from serious blemishes or decay.
Avoid:
Large, coarse roots (which probably have woody, fibrous, or pithy
centers) and badly wilted and flabby roots (which will be tough
when cooked).
Peppers
Most of the peppers that you'll find are the sweet green peppers,
available in varying amounts throughout the year, but most plentiful
during late summer. (Fully matured peppers of the same type have
a bright red color.) A variety of colored peppers are also available,
including white, yellow, orange, red, and purple.
Look
for: Peppers with deep, characteristic color, glossy sheen,
relatively heavy weight, and firm walls or sides.
Avoid:
Peppers with very thin walls (indicated by lightweight and flimsy
sides), peppers that are wilted or flabby with cuts or punctures
through the walls, and pepper with soft watery spots on the sides
(evidence of decay).
Potatoes
For practical purposes, potatoes can be put into three groups,
although the distinctions between them are not clear-cut, and
there is much overlapping.
"New
potatoes" is a term most frequently used to describe those
potatoes freshly harvested and marketed during the late winter
or early spring. The name is also widely used in later crop producing
areas to designate freshly dug potatoes which are not fully matured.
The best uses for new potatoes are boiling or creaming. They vary
widely in size and shape, depending upon variety, but are likely
to be affected by "skinning" or "feathering"
of the outer layer of skin. Skinning usually affects only their
appearance.
"General
purpose potatoes" include the great majority of supplies,
both round and long types, offered for sale in markets. With the
aid of air-cooled storage, they are amply available throughout
the year. As the term implies, they are used for boiling, frying,
and baking, although many of the common varieties are not considered
to be best for baking.
Potatoes
grown specifically for their baking quality also are available.
Both variety and area where grown are important factors affecting
baking quality. A long variety with fine, scaly netting on the
skin, such as the Russet Burbank, is commonly used for baking.
Look
for: With new potatoes, look for firm potatoes that are free
from blemishes and sunburn (a green discoloration under the skin).
Some amount of skinned surface is normal, but potatoes with large
skinned and discolored areas are undesirable. For general-purpose
and baking potatoes, look for reasonably smooth, firm potatoes
free from blemishes, sunburn, and decay.
Avoid:
Potatoes with large cuts, bruises, or decay (they'll cause waste
in peeling) and sprouted or shriveled potatoes.
Also
avoid green potatoes. The green portions, which contain the alkaloid
solanin, may penetrate the flesh and cause bitter flavor.
Radishes
Radishes, available the year-round, are most plentiful from May
through July. California and Florida produce most of our winter
and spring supplies, while several Northern States provide radishes
the rest of the year.
Look
for: Medium-size radishes -- 3/4 to 1 inch in diameter --
that are plump, round, firm, and of a good, red color.
Avoid:
Very large or flabby radishes (likely to have pithy centers).
Also avoid radishes with yellow or decayed tops (sign of over-age).
Rhubarb
This highly specialized vegetable is used like a fruit in sweetened
sauces and pies. Very limited supplies are available during most
of the year, with best supplies available from January to June.
Look
for: Fresh, firm rhubarb stems with a bright, glossy appearance.
Stems should have a large amount of pink or red color, although
many good-quality stems will be predominantly light green. Be
sure that the stem is tender and not fibrous.
Avoid:
Either very slender or extremely thick stems, which are likely
to be tough and stringy. Also avoid rhubarb that is wilted and
flabby.
Rutabagas
(See Turnips)
Spinach (See Greens)
Squash (Summer)
Summer squash includes those varieties which are harvested while
still immature and when the entire squash is tender and edible.
They include the yellow Crookneck, the large Straightneck, the
greenish-white Patty Pan, and the slender green Zucchini. Some
of these squash are available at all times of the year.
Look
for: Squash that are tender and well developed, firm, and
fresh-appearing. You can identify a tender squash, because the
skin is glossy instead of dull, and it is neither hard nor tough.
Avoid:
Stale or overmature squash, which will have a dull appearance
and a hard, tough surface. Such squash usually have enlarged seeds
and dry, stringy flesh. Also avoid squash with discolored or pitted
areas.
Squash
(Fall and Winter)
Winter squash are those varieties which are marketed only when
fully mature. Some of the most important varieties are the small
corrugated Acorn (available all year-round), Butternut, Buttercup,
green and blue Hubbard, green and gold Delicious, and Banana.
Winter squash is most plentiful from early fall until late winter.
Look
for: Full maturity, indicated by a hard, tough rind. Also
look for squash that is heavy for its size (meaning a thick wall
and more edible flesh). Slight variations in skin color do not
affect flavor.
Avoid:
Squash with cuts, punctures, sunken spots, or moldy spots on the
rind. These are indications of decay. A tender rind indicates
immaturity, which is a sign of poor eating quality in winter squash
varieties.
Sweet
Potatoes
Two types of sweet potatoes are available in varying amounts the
year-round. Moist sweet potatoes, sometimes called yams, are the
most common type. They have orange-colored flesh and are very
sweet. (The true yam is the root of a tropical vine which is not
grown commercially in the United States.)
Dry
sweet potatoes have pale-colored flesh and are low in moisture.
Most
sweet potatoes are grown in the Southern tier and some Eastern
States, in an area from Texas to New Jersey. California also is
a major producer.
Look
for: Firm sweet potatoes with smooth, bright, uniformly colored
skins, free from signs of decay. Because they are more perishable
than white potatoes, extra care should be used in selecting sweet
potatoes.
Avoid:
Sweet potatoes with worm holes, cuts, grub injury, or any other
defects which penetrate the skin; this causes waste and can readily
lead to decay. Even if you cut away the decayed portion, the remainder
of the potato flesh may have a bad taste.
Decay
is the worst problem with sweet potatoes and is of three types:
wet, soft decay; dry, firm decay which begins at the end of the
potato, making it discolored and shriveled; and dry rot in the
form of sunken, discolored areas on the sides of the potato.
Sweet
potatoes should not be stored in the refrigerator.
Tomatoes
Extremely popular and nutritious, tomatoes are in moderate to
liberal supply throughout the year. Florida, California, and a
number of other States are major producers, but imports supplement
domestic supplies.
The
best flavor usually comes from locally grown tomatoes produced
on nearby farms. This type of tomato is allowed to ripen completely
before being picked. Many areas, however, now ship tomatoes which
are picked right after the color has begun to change from green
to pink.
If
your tomatoes need further ripening, keep them in a warm place
but not in direct sunlight. Unless they are fully ripened, do
not store tomatoes in a refrigerator -- the cold temperatures
might keep them from ripening later on and ruin the flavor.
Look
for: Tomatoes which are smooth, well ripened, and reasonably
free from blemishes.
For
fully ripe fruit, look for an overall rich, red color and a slight
softness. Softness is easily detected by gentle handling.
For
tomatoes slightly less than fully ripe, look for firm texture
and color ranging from pink to light red.
Avoid:
Soft, overripe, or bruised tomatoes, and tomatoes with sunburn
(green or yellow areas near the steam scar), and growth cracks
(deep brown cracks around the steam scar). Also avoid decayed
tomatoes which will have soft, water-soaked spots, depressed areas,
or surface mold.
Turnips
The most popular turnip has white flesh and a purple tope (reddish-purple
tinting of upper surface). It may be sold "topped" (with
leaves removed) or in bunches with tops still on, and is available
in some food stores most of the year.
Look
for: Small or medium-size, smooth, fairly round, and firm
vegetables. If sold in bunches, the tops should be fresh and should
have a good green color.
Avoid:
Large turnips with too many leaf scars around the top and with
obvious fibrous roots.
Rutabagas
are distinctly the yellow-fleshed, large-sized relatives of turnips.
They are available generally in the fall and winter, but cold-storage
rutabagas are often available in the spring. Late winter storage
rutabagas are sometimes coated with a thin layer of paraffin to
prevent loss of moisture and shriveling. The paraffin is readily
removed with the peeling before cooking.
Look
for: Heavy weight for their size, generally smooth, round
or moderately elongated shape, and firmness.
Avoid:
Rutabagas with skin punctures, deep cuts, or decay.
Watercress
Watercress is a small, round-leaved plant that grows naturally
(or it may be cultivated) along the banks of freshwater streams
and ponds. It is prized as an ingredient of mixed green salads
and as a garnish, because of its spicy flavor. Watercress is available
in limited supply through most of the year.
Look
for: Watercress that is fresh, crisp[, and has a rich green
color.
Avoid:
Bunches with yellow, wilted, or decayed leaves.
Week of
March 05, 2006
Maintaining
a Healthy Diet
As
we age, maintaining a good diet becomes more and more important
in remaining healthy.
Stay
within your daily calorie needs and eat foods from each required
food group. Choose those that are low in calories but high in
vitamins, minerals, and fiber. If you think they can be found
in the prepared foods sections of your grocery store, think again.
If you try to stick to fresh produce, meats and fish and fresh
bakery section of your store, you will find more nutrious and
low calorie foods.
Start
moving; sitting on the couch and watching TV will just not cut
it. Physical activity is as important as smart eating for a healthy
lifestyle. Maintaining a low-calorie, nutrient-rich diet contributes
to increased energy levels so you will feel like doing more.
Eating
foods like almonds, vegetable oils, and dark, leafy greens that
are high in vitamin E, can contribute to your health as you age
by reducing the risk of diseases such as Alzheimer's.
Don't
forget that the amount you eat is important too. Portion control
is key to maintaining a healthy weight. Even foods that are good
for you can cause weight gain if you overeat. Make sure that you
know what constitutes a correct serving size.
TIP
FOR EMPTY NESTERS: If you are used to cooking for 3 or 4, but
the kids have grown up and moved or gone to college, you need
to rearrange you tried and true recipes. Most of us cook amounts
that we learned to cook with. Either start cutting your recipes
that you have in half or find some new one with serving amount
that are realistic to the people you are serving. That way
you will not feel obliged to make sure there no leftovers.
Bread,
Cereal, Rice, and Pasta ( 6 to 11 servings a day)
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.
1
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.
Vegetables
(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.
1
serving = 1 cup raw leafy greens, 1/2 cup any other chopped vegetable,
3/4 cup vegetable juice
Fruits
(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.
1
serving = 1 medium apple, banana, or orange; 1/2 cup chopped fruit
or berries; 3/4 cup fruit juice.
Milk,
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.
1
serving = 1 cup milk or yogurt, 1-1/2 ounces of natural cheese,
2 ounces of processed cheese.
Meat,
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.
1
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.
Fats,
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.
1,600
calories per day is appropriate for many sedentary women and some
older adults.
Bread
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
2,200
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 somewhat more.
Bread
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
2,800
calories per day is good for teenage boys, many active men, and
some very active women.
Bread
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
