by Dana Angelo White in Healthy Tips, September 30, 2013
by Toby Amidor in Healthy Recipes, In Season, September 21, 2013
Have the desire to eat more vegetables but find yourself always turning to the same familiar picks? Figure out which other veggies might be in your comfort zone with these comparisons.
If you like kale, try Swiss chard
This popular leafy green has an underappreciated relative! Pick up a bunch of Swiss chard and enjoy the succulent green leaves and delicate, crunchy stems.
Recipe: Chard, Squash and Tomatoes (above, from Food Network Magazine)
If you like apples, try jicama
Fresh, crunchy and slightly sweet–this lesser known root veggie is low in calories (45 per cup) and high in fiber.
by Robin Miller in Uncategorized, August 3, 2013
Fall starts tomorrow! And with the arrival of crisp days comes a bounty of seasonal veggies. Here are my top five, plus delicious ways to incorporate them into your meals.
Pumpkins are fun to turn into Jack-o-lanterns, but you can use the flesh, seeds and empty pumpkin shell in your kitchen to make delicious and antioxidant-packed dishes. If cooking with fresh pumpkin is too labor intensive, use canned pumpkin puree (made from 100% pure pumpkin) to get the same nutritional goodness without the hassle.
Recipes to try:
by Robin Miller in Uncategorized, July 15, 2013
When you think french fries, you think potatoes, right? But who made spuds the king of the fry? Turns out, lots of delicious vegetables make great finger food, and there’s no need to deep-fry!
by Healthy Eats in In Season, May 31, 2013
These days, there are more than 100 varieties of lettuce available, giving us an endless assortment of colors, textures and shapes to adorn our plates — and countless ways to work more healthy greens into our diets. (Read more here about creative uses for leafy greens.)
In addition to traditional lettuces, unique, heirloom varieties are often offered at farmers’ markets, and they’re definitely worth a try. Don’t be shy: When perusing lettuce, ask questions such as, “Is this lettuce more like a buttery Bibb or sharp arugula?” The grower will love bragging about the taste and textural qualities of the leaves!
And for those times when you don’t have the opportunity to ask, use this cheat sheet!
Butter Oak: Varieties include Flashy and Blushed; the oak-shaped, super soft leaves are achieved by crossing butterhead-type lettuce with oak leaf lettuce.
Buttercrunch: Bibb-type lettuce with thick, juicy leaves and subtle buttery flavor.
Cimarron: Large, tender, red romaine with orange-yellow center; flavor resembles blend of red lettuce and romaine.
by Toby Amidor in Healthy Tips, May 8, 2013
What They Are and When to Enjoy:
Radishes belong to the cruciferous vegetable family which takes its name from the Latin root crux, meaning cross. But rest assured, eating them is no cross to bear! They are deliciously crisp and fresh tasting with a subtle spiciness.
Enjoy radishes at their finest in April, May and June. Red Globe are the most common variety in the U.S and are frequently sold with their greens attached. To choose the best ones give them a squeeze. The bulbs should feel firm, not soft. Crisp, green leaves and medium-sized roots are also good indicators of a winning bunch.
by Dana Angelo White in Healthy Tips, April 8, 2013
Most folks don’t get enough of the recommended dietary servings of veggies and miss out on the health benefits—like a lower risk of heart disease, possible reduction in blood pressure, and protection against certain types of cancer. Understanding how much counts as one serving can help you plan your meals to meet the recommendations.
According to USDA’s My Plate 100% vegetable juice, dark green vegetables (broccoli and mustard greens), red and orange veggies (carrots and peppers), starchy vegetables (corn and potatoes), and beans and peas (kidney and soy beans) all count towards your recommended daily servings. Fresh, canned, frozen, dried, whole, cut up and pureed veggies all count.
Adults 18 years and older should aim to take in between 2 ½ to 3 cups of vegetables per day. Here are the specific guidelines:
- 19 to 50 years: 2 cups
- 51 years and older: 1 ½ cups
- 19 years to 50 years: 3 cups
- 51 years and older: 2 ½ cups
by Dana Angelo White in Healthy Recipes, March 9, 2013
There’s no doubt vegetables have lots of good nutrition to offer, but how you purchase, store, and prepare them can dramatically affect their value. Here’s what you need to know when cooking up your favorite veggies.
Farm to Table
As soon as vegetables are picked, their nutrient clock beings to tick away. The more time it spends off the plant, the more vitamins will be lost.
For this reason, seeking out local produce when possible is never a bad idea — the less time it takes for the veggies to get to your plate, the more nutrients they’ll retain. Support local agriculture in your community or get your hands dirty by planting some of your own herbs and vegetables – you can’t get more local than that.
Once you get those fresh vegetables home, minimize additional nutrient loss by eating them right away or storing in the refrigerator or freezer. Cold temperatures will limit the degradation of vitamins so use the vegetable drawer in your fridge (where humidity is higher) and store in an air-tight bag or container. Avoid trimming and chopping prior to storage too, this will limit surface area and help lock more of the vitamins inside.
Get tips for the best way to freeze vegetables
by Toby Amidor in Grocery Shopping, December 8, 2012
Everyone’s buzzing about cauliflower these days. It’s simple, tasty and apparently very trendy; we love that this cruciferous veggie is getting a chance to shine!
Low in calories (25 per cup) but high in nutrients (fiber and vitamins C, K and B6), cauliflower also boasts various antioxidants, including those that may help prevent certain types of cancer.
Cauliflower is unique because has the ability to morph into many different forms. When it’s mashed, pureed, roasted or boiled – the texture and flavor completely change.
White is the most widely available variety, but you may also be able to find green, purple and orange versions at your local famers’ market.
Mahi Mahi With Cauliflower
Sicilian Cauliflower Pasta
No-Bake Macaroni and Cheese
by Toby Amidor in Food Safety, August 7, 2012
This line of gluten-free frozen dishes, soufflés, and veggie muffins has taken the market by storm. I spoke with Garden Lites’ co-founder Jeff Moskowitz to find out the secret of their success.
Q1. How did you come up with the idea of creating Garden Lites foods?
I wanted to make foods that would help people live a healthier lifestyle. There’s no healthier food than vegetables, but people seem to look at veggies as something they HAVE to eat versus something they WANT to eat. I wanted to change that perception.
Q2. You have a delicious line of soufflés. Are they meant to be eaten on their own or can they be used in cooking?
Our consumers eat them for breakfast, lunch or a hearty snack as well as cut them up and serve as a side dish. The soufflés also make a wonderful ingredient. We started a partnership with Meatless Monday where we post meatless recipes using our soufflés on our social media and cross promote it on Meatless Monday’s Facebook page. That has been very successful. We have a lot of really amazing recipe ideas (like our Veggie Lasagna below), which you can find on our website. We will also be expanding our recipe section on our new website starting in January 2013.
You know you should be eating your fruits and veggies. But it’s just as important to your health to make sure your produce is clean and free of harmful pathogens. Luckily, there are simple tips you can follow to keep you and your loved ones safe.
The culprits include raw fruits and veggies and fresh juices made from them. Choosing organic or sticking to the clean 15 can help decrease the amount of pesticides in your produce but it won’t change the possibility that harmful microorganisms may be present.
At the Store
Whether you’re buying from your local supermarket, farmers’ market or belong to a CSA (Community Supported Agriculture) keep these tips in mind:
- Purchase in-season fruits and veggies, especially in the summer when so much is available.
- If you’re heading to your local farmers’ market, go early! You don’t want to buy fruits and veggies that have been sitting out in the heat for many hours or that have been touched by lots of people.
- Buy only what you need for the week. You’re better off making several quick trips to the market rather than stocking up and risking having the excess go bad.
- Choose produce carefully. Look for signs on spoilage such as mold, bruises, mushiness or cuts.
- Instead of buying pre-packaged produce, choose loose produce. It gives you a better opportunity to check for signs of spoilage.
- When buying fresh juice, be sure it’s pasteurized (treated with heat to kill harmful germs). If you’re not sure, ask or don’t buy it. Remember, young kids, pregnant and lactating women, older adults and those with a compromised immune system should lay off unpasteurized juices.
- If you’re bagging your produce in reusable bags, be sure to wash the bags regularly.