Tag: vegetables

5 Great Reasons to Eat Cabbage

by in Healthy Tips, March 17, 2014

corned beef and cabbage soup
Cabbage is the iconic veggie of St. Patrick’s Day, to be savored and enjoyed — with or without corned beef. Here are five very good reasons to pick up a head (or two!).

1. Help Reduce Your Risk of Cancer
Cabbage is part of the cruciferous veggie family, along with Brussels sprouts, broccoli, cauliflower and kale. According to a 2012 meta-analysis published in the International Journal of Urology, people who ate more vegetables from the cabbage family were found to have a lower risk of prostate cancer. Additional studies have also found that eating foods from the cruciferous group may reduce the risk of stomach, mouth, colorectal and pancreatic cancers.

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This Week’s Nutrition News Feed

by in Food News, March 7, 2014

bell pepper
In this week’s news: The World Health Organization doesn’t sugarcoat its advice; fruits and vegetables feel the love (even in school cafeterias); and food labels get ready for their makeover.

No More Sweet Talk
Studies have associated sugar with everything from headaches to heart disease, and yet most of us still get 18% of our total caloric intake from the stuff. That’s about 22 teaspoons each day. Here in the United States, nutritionists have long lobbied to coax us down to about 10%. But the international community is taking an even harder line. This week, the World Health Organization (WHO) brought its recommendation down to 5%, or about 100 calories per day. The recommendation is yet another strong case for transparent food labels, but until the new ones come out, here’s a crib sheet for some of the most sugar-stuffed packaged foods: Ketchup, salad dressing, soup, crackers, flavored yogurt, spaghetti sauce, bread, frozen dinners, granola, protein bars, shakes and (yep!) sushi.

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5 Easy Ways to Make Steamed Vegetables Delicious

by in Amy's Whole Food Cooking, January 31, 2014

steamed vegetables

During the cold winter months, when most salad greens are weary and wilted, a raw salad is sometimes the last thing anyone wants to eat. So what dish to turn to that’s healthy, tasty and quick to put together? Steamed vegetables, which can be dressed just as a salad is, are a perfect stand-in. With a flavorful dressing, they make a warming light meal or a side dish to anything you’re making for dinner. Read more

Can’t Get Enough Butternut Squash?

by in Uncategorized, November 19, 2013

lemon-maple squash

Butternut squash is one of the most popular of the winter squash varieties. Sure, it can be tricky to peel (try these tips, or go for pre-prepped options), but the yield is high and the uses are many.

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8 Tricks for Using Kitchen Scraps

by in Uncategorized, October 11, 2013

carrot with tops
It isn’t rare to hear comments about the costs associated with eating healthy. But utilizing food scraps (like stale bread and carrot stems), which are inevitable in most kitchens, is one easy way to save money. Here are eight tips.

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Break Out of a Veggie Rut!

by in Healthy Tips, September 30, 2013

chard, sqaush, and tomatoes
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.

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Top 5 Fall Vegetables

by in Healthy Recipes, In Season, September 21, 2013

butternut squash
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.

1. Pumpkin
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:

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How to Make a French Fry Out of (Almost) Any Vegetable

by in Uncategorized, August 3, 2013

zucchini
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!

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Why You Should Love Those Weird Lettuces

by in Uncategorized, July 15, 2013

mizuna
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.

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In Season: Red Globe Radishes

by in In Season, May 31, 2013

radish

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.

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