Category Archives: fruit

What's In Season: December Produce Guide

by fruit, seasonal, vegetables, ,

So many wonderful things to eat that are ripe and in season at this time of year. When we eat in season, and as local as possible, we are getting maximum nutrition. Foods don't have to be picked early and then stored and force ripened. They also taste better when they are at peak freshness. 

Do you have access to a farmers market where you can get these freshly grown produce?

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

It can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

They can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower 

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it's difficult to identify the toxic ones, it's best to buy from a reliable grocery store or, if possible, from a farmer's market.

Mushrooms are low-fat and cholesterol-free food. They are also a good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms to preserve their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy! 

Papaya 

Papaya is a delicious tropical fruit that has beautiful soft orange flesh. They can be found throughout Mexico and Central America, as well as in some of the warmest parts of subtropics.

It is high in vitamins C and A, as well as fiber. It also contains an enzyme called papain which can be used to tenderize meat. 

This fabulous fruit may also reduce your risk of many diseases, especially those related told age, such as heart disease and cancer. Their powerful antioxidants like lycopene can help keep skin smooth while helping fight signs of aging. 

Papayas are often served as an appetizer or snack with sugar, lime juice, and nuts for added flair!

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar levels, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

Pears 

The common pear is a fruit that originated in Europe and has been cultivated for centuries. 

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium. 

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and help with digestion. If you want to get the most fiber from a pear, eat it with the skin on.

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to take advantage of the many health benefits of pomegranates, either eat them directly or drink the juice. Pomegranate juice is a source of grenadine syrup used in flavorings and liquor.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

They are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangelos 

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

They are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

Tangerines 

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They're a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they're good sources of other vitamins and minerals, such as potassium and B complex vitamins. 

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe. 

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

 

[expand title="Sources"] 

https://www.healthline.com/health/food-nutrition/broccoli-benefits

https://www.britannica.com/plant/broccoli

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.britannica.com/search?query=cabbage

https://www.healthline.com/nutrition/10-benefits-of-grapefruit

https://www.britannica.com/plant/grapefruit

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.britannica.com/search?query=kale

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/search?query=leeks

https://www.britannica.com/search?query=mushroom

https://www.healthline.com/nutrition/mushrooms-good-for-diabetes

https://www.healthline.com/nutrition/are-oranges-good-for-diabetics

https://www.britannica.com/plant/orange-fruit

https://www.healthline.com/nutrition/8-proven-papaya-benefits#TOC_TITLE_HDR_10

https://www.britannica.com/plant/papaya

https://pubs.acs.org/doi/abs/10.1021/jf60227a026?journalCode=jafcau

https://www.organicfacts.net/tangelo.html

https://www.healthline.com/nutrition/tangerine-benefits

https://www.healthline.com/nutrition/rutabagas

https://www.britannica.com/plant/tangerine-fruit

https://www.healthline.com/nutrition/parsnip

https://www.healthline.com/nutrition/benefits-of-pears

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate

https://www.healthline.com/nutrition/sweet-potato-glycemic-index

https://www.healthline.com/nutrition/turnip-nutrition

[/expand]

Making Baby Food With Real Ingredients

by fruit, recipes, storage, , , ,

What parents can do to keep their child safe from toxins in food

 

A recent congressional report reveals the FDA’s failure to regulate heavy metals in baby food seems to have created more questions about why the agency failed to adequately regulate toxins such as arsenic, lead, cadmium, and mercury in baby food. While these toxins don’t belong in baby food, or any food for that matter, their presence in baby food can cause serious and often irreversible damage to infants’ and young children’s brain development. 

Tips to avoid heavy metals in baby food:

  • Read labels carefully
  • Avoid foods with confusing labels
  • Choose the healthiest foods
  • Make your own baby food
  • Use local or homegrown foods sources
  • Avoid snacks - especially crackers, puffs, rice products, and sweet potato

Reading labels is an essential part of picking out the healthiest commercial options available. Make sure you take time to review the label carefully and understand the ingredients in the foods you choose. Know that food labeling is often misleading, making you think something is healthier than it really is. Choose healthy foods, made from whole food ingredients. 

Reduce your baby’s exposure to toxic heavy metals by choosing the best commercial foods you can, making your own baby food, getting vegetables and fruits from reputable local sources, and avoiding the highest risk baby foods (rice-based foods and sweet potatoes).

Hygiene When Making Baby Food

There are many good reasons to make your own baby food at home. Store-bought baby foods, while convenient, also have many drawbacks. Even those that are safe foods may contain unhealthy additives, extra starch, and high sugar levels. If you opt to make your own baby food, proper hygiene and food handling is essential. Here are some things to consider to make baby food that is safe for your child to eat:

  • Wash and rinse in hot water
  • Boil utensils
  • Store in the fridge or freezer
  • Discard leftover food 
  • Introduce new items slowly
  • Start with fruits and vegetables

When making your own baby food at home, remember that all cooking equipment, utensils, and storage containers that come in contact with the food should be properly cleaned and sterilized. Hot water, including boiling water, can be used to sterilize cooking equipment, like pots, spoons, knives, and mashers. Since homemade food does not have any added preservatives, it needs to be kept refrigerated (or frozen) and should never be left to sit out for an extended period. Even cooked food should only be stored for a few days in the fridge. Freezing is a good option to keep food safe (and fresh) for longer. 

When preparing for meal time, take out the amount you plan to feed your child using a clean utensil. If there is food leftover from the meal you should discard it for safety. New foods can be introduced slowly and in small amounts, to see how your baby handles it. The best foods to start with are fruit and vegetable purees, and eggs, beans, and meats can be added later as your child is able to eat more foods.

 

Tips for storing homemade baby food

Whether your child is still in the puree stage or becoming comfortable eating solid foods, you are going to need to store food in the fridge. Baby foods can be stored for up to 48-72 hours in the refrigerator, or 3 months in the freezer.

Luckily, there are a variety of storage solutions offering easy-to-portion storage for the fridge or freezer, with stackable options to help save space. Storing homemade baby food in the freezer allows you to make a bigger batch at once, and then serve it over the span of a few weeks or months.

 

Best containers for homemade baby food

There are many baby food storage containers available. Look for glass or silicone containers for the healthiest food storage options. Glass and food-grade silicone containers are non-reactive. They will not absorb odors or leach chemicals into food, and they are safe to use at different temperatures.

It’s important to avoid plastic containers if you are making your own baby food. Small amounts of potentially harmful chemicals – including BPA (bisphenol A) and phthalates – may leach from the plastic into the food. Even “BPA-free” containers may contain other bisphenols that are unhealthy for you and your baby. These chemicals are hormone disruptors that cause problems in the endocrine system. Ultimately, the best storage solutions are glass or silicone.

Glass

If you are making baby food for the first time, glass baby food containers and storage jars may be best for you. Glass is one of the safest materials to use, and it’s durable, reusable, and easy to clean and sterilize. 

As you already know, glass is breakable, so glass containers require a little bit of care to use. Glass can also sometimes crack with sudden temperature changes. Warm foods stored in glass containers should be refrigerated to chill before moving them to the freezer, and food frozen in glass should be thawed carefully (preferably in the fridge, or if you need it quickly thaw in the microwave on a defrost setting). Still, glass is long-lasting and does not react with foods or retain any odors or residues when washed properly, making it an excellent option for homemade baby foods.

Silicone

Silicone is another option for storing homemade baby food. Silicone molds (like large ice cube trays) are a great way to store homemade baby foods in the freezer. You can take out whatever portioned amount you need to thaw in the fridge, while leaving the rest in the freezer for later. It’s easy to remove frozen foods from silicone containers or molds. Silicone is a durable, easily washable, easy to store option for baby food containers, and they are not breakable like glass containers. However, they can sometimes wear down after extended use, and may become cloudy or worn if washed in a dishwasher. They are probably a better option for vegetable and fruit purees, or foods without any fats added, as oils can leave a residue on silicone.

How to make baby food at home

Making baby food at home can be relatively easy. Steaming and mashing are the key methods for making baby food at home. Starting with good quality, fresh foods is important, and making your own baby food gives you full control over what you put into it. Plus, you can cook in batches to save on time and money.

 

General steps to make baby food at home:

1.Wash your work area

Thoroughly wash your hands, food preparation area (sink, counter), kitchen tools, and storage containers. Rinse with hot water.

2. Get produce ready

Wash and peel the produce, making sure to thoroughly clean everything.

3. Cook the food (if needed)

Steaming is an easy way to gently cook tougher fruits and vegetables. You can get a layered steaming basket to cook multiple groups of produce at the same time to cut down on prep time. Baking is another way to cook food until soft. If you bake foods to use for puree, it’s best to cook them in a covered dish so they don’t lose too much moisture. 

Beans, eggs, and meats (with fat removed) can be well cooked and prepared into baby food as well.

Skip the cooking for foods that are already soft and easy to mash or blend, like bananas or other soft fruits and avocados.

4. Puree or mash the food

Puree foods using whatever kitchen tool you have that gives you a fine, smooth result. This could be a ricer (handheld tool for making fine puree), food processor, or blender. Depending on the food, you may need to add a small amount of water to get the right consistency for the puree. When your baby is ready to start chewing foods with more texture, you can mash foods, leaving small pieces in the food.

5. Store it

Pack your healthy homemade baby food into the containers you already cleaned. Store them in the fridge to use in the next couple days, or in the freezer to use over the next couple weeks or months. 

 

Baby Food Ingredients

When making baby food it’s best to start with fresh, single-ingredient options. Choose organic fruits and vegetables for those foods on the Dirty Dozen list.

Unless it’s something like a ripe avocado or a banana, which mashes well without any cooking, produce should be well washed, peeled and cored, and then lightly steamed before serving.

It’s best to serve baby food unseasoned. Salt, pepper, and spices can be overwhelming for their systems. Plus, as they get used to eating semi-solid foods, it’s best to let them adjust to the flavor of the actual foods.

Although babies, like all humans, are geared to like sweet things, it’s generally recommended that you start them off with vegetables first and then eventually add in a little fruit. If you start with fruit, because it’s sweeter, it may be more challenging to encourage your baby to eat vegetables.

In addition to avocado, good vegetable choices to start with include steamed or cooked (to get to a mashing point):

  • carrot
  • turnip
  • sweet potato
  • squash
  • peas
  • green bean
  • beet
  • spinach
  • parsnip
  • zucchini
  • cauliflower

Fruit choices, in moderation once vegetables have been introduced, include:

  • banana
  • pear
  • peach
  • melon
  • plum
  • apple
  • mango
  • papaya
  • apricot (fresh)

After your baby has started regularly eating single foods you can try mixing them together. Some suggestions for blends include:

  • carrot + apple
  • spinach + banana
  • sweet potato + peas
  • zucchini + pear
  • spinach + peas + peach
  • cauliflower + plum
  • pumpkin + cauliflower + zucchini
  • sweet potato + beet + green bean
  • carrot + spinach + pear
  • avocado + zucchini + mango

When feeding your baby, be aware that pediatric guidelines recommend not feeding them egg whites or honey until they are at least 1 year old.

Should You Clean Your Organic Fruits And Veggies?

by fruit, grocery, vegetables, , , , ,

Are you eating organic fruits and veggies?

“Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death,” according to the Centers for Disease Control and Prevention (CDC).

Eating enough fresh produce is a great way to support your body and your immune system. As I've mentioned before, this is one food category where it makes sense to buy organic, especially for the Dirty Dozen.

Many vegetables and fruit have good levels of fiber for digestive support. They're also good sources of vitamins, minerals, and antioxidants.  Not only are they good for your body, but they're also great for your appearance.  Scientific studies show that people who eat more fresh fruits and veggies appear to be more attractive. All of which are good reasons to eat a lot of them. 

 

Are you eating enough produce?

It turns out that only 10% of all Americans are eating the proper amount of fresh fruit and vegetables.  While there are a lot of people who are eating fruits and vegetables, they're just not eating enough of them. 

The Institute for Functional Medicine suggests 5-7 servings of vegetables and up to 3 servings of fruit per day. Broken down by category it looks like this:

  • Leafy greens - 3-4 cups per day – 1 cup is a serving. If you're going to cook them you need to measure them first.  This category includes cabbage, kale, spinach, bok choy, swiss chard, dandelion greens, mustard greens, and turnip greens.
  • Colorful veggies - 2-3 cups per day – ½ a cup is a serving. This category includes raw, steamed, or cooked vegetables like asparagus, broccoli, carrots, cabbage, eggplant, mushrooms, onions, etc.
  • Fruits - ½ a cup (fresh or frozen) is a serving with a limit of 3 servings (1 ½ cups) per day.  Dried fruit does not count due to its high sugar content.  Your best option is to choose lower-glycemic fruits: cherries, grapefruit, peaches, nectarines, pears, apples, plums, strawberries, kiwi, blueberries, and blackberries. 

 

The problem with your produce

While it's a good idea to add more fresh fruits and vegetables to your diet there's a problem.  All that produce comes with agricultural exposures that can leave residues on your food. Things you can't see like bacteria, mold, contaminants from the soil, or the water used on the crops.  Your eye can only see the fruit or vegetable, not the other stuff.

One possible source of contamination might be poor hygiene from agricultural workers. Sadly it can happen.  And from planting to harvesting to packaging there's a lot of hands that are touching your food.  Hands which you can't control.

Another source of agricultural junk on your food is the wax applied by the producers. This coating makes everything look shiny and helps to reduce shrinking and wilting.  It's also used to help reduce scarring that can happen when produce is piled up on top of each other.  Yes, it's an edible wax, but do you really want to eat it? 

 

Do you have to clean everything?

At this point, you might be wondering if you need to clean all of your produce.  My answer is a short and simple yes.  Here's the longer explanation:

Any and all produce should be washed.  Even if it's organic.  Although the organic standards do not allow for certain pesticides and agricultural chemicals, there's still dirt, microbes, bacteria, and other contaminants.  The need to wash produce is also important even if you bought it at the farmer's market or grew it at home.  

One possible exclusion is bagged greens which may say triple washed on the container.  Technically you don't need to wash these again.  But if you're developing a habit it can't hurt to wash even the pre-washed stuff.

If you're going to cut and peel produce you want to wash it first.  This is to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce.  A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

 

The proper way to clean your produce

While it's not very appetizing to think about bacteria, dirty water, mold, or wax on your produce, you still need to eat more fresh fruits and vegetables.  Just wash them first. 

At this point, you may think you need to wash all of your produce as soon as you buy it.  Actually, you shouldn't do that. If you wash it first, especially if it's something tender like strawberries, herbs, or greens, it can wilt faster.  Also, certain bacteria can continue to grow even in the refrigerator. So it's best to wash your produce right before you're going to use it.

I don't mean a quick rinse-and-shake under the kitchen tap. I'm talking about a produce cleaner that can get rid of all of the icky stuff. 

At which point you're probably thinking you can just buy one of those producer cleaners at the grocery store.  You could.  However, it turns out those commercial cleaners may not be too clean themselves. 

One study done at the University of Maine’s Cooperative Extension Service showed chlorine was a common ingredient used in most produce cleaners.  Yes, chlorine, as in bleach.  But if you've ever read the bottle in your laundry room you'll know that it's a toxic product that you are not supposed to consume. 

One CDC survey of consumer concerns regarding viral health issues showed almost 20% of those surveyed used bleach to clean their produce. Sadly the study also showed negative health reactions such as dizziness, headaches, nasal issues, and skin irritation, plus nausea or upset stomach.  These health issues were linked to domestic use of cleaning products including “disinfecting” produce.  Essentially pointing out that the use of bleach on food was not a good choice.  

Skip the bleach for your fruits and vegetables and choose a non-toxic, plant-based cleaner.

 

Get more veggies

Don't just clean your veggies; as mentioned above you need to eat more of them.  Here are some delicious suggestions for bumping your veggie intake:  

 

  • Breakfast – Cooked veggies can be a wonderful addition to almost any breakfast. They're delicious in omelettes or fabulous as a side dish for something else.  A special weekend treat is this Sweet Potato Crockpot Breakfast Casserole.
  • Grilling – We love grilling vegetables, especially in the summertime. You can also make extras so you have them on hand for a quick side dish or a snack.
  • Smoothies – Don't just make a smoothie with fruit.  Add some veggies and really bump up your nutrition like this Powerhouse Summer Smoothie Bowl which has kale and avocado in it.
  • Soups – Bump up the nutrition and add extra vegetables to a soup such as this Instant Pot Summer Vegetable Soup.
  • Sauces – Boost your veggie intake by adding them to sauces. You can add an amazing array of vegetables into a sauce such as carrots, celery, bell peppers, onions, mushrooms,  zucchini, and leafy greens.
  • Zoodles – Instead of pasta you can make zucchini noodles. They're fabulous and a great way to get a veggie bump in a recipe like my Zoodles and Sausage. You can also “zoodle” things like sweet potatoes, carrots, and beets for a delicious addition to salads or as a base for another dish.

Sources

 

  • Aune, Dagfinn et al. "Fruit And Vegetable Intake And The Risk Of Cardiovascular Disease, Total Cancer And All-Cause Mortality—A Systematic Review And Dose-Response Meta-Analysis Of Prospective Studies". International Journal Of Epidemiology, vol 46, no. 3, 2017, pp. 1029-1056. Oxford University Press (OUP), doi:10.1093/ije/dyw319.
  • Bolton, Jason, et al. Bulletin #4336, Best Ways to Wash Fruits and Vegetables. University of Maine Cooperative Extension Publications. 2020. https://extension.umaine.edu/publications/4336e/. 
  • "CDC Press Releases". CDC, 2016, https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html.  
  • Centerforfunctionalmedicine.Com, 2021. CORE Food Plan. https://centerforfunctionalmedicine.com/wp-content/uploads/2016/10/CoreFoodPlan-ComprehensiveGuide_v3.pdf. 
  • Cornell CALS. 2020 Worker Health, Hygiene, and Training. https://gaps.cornell.edu/educational-materials/decision-trees/worker-health-hygiene-and-training/. 
  • da Silva Dias, João Carlos, and Saeko Imai. "Vegetables consumption and its benefits on diabetes." Journal of Nutritional Therapeutics 6.1 (2017): 1-10. 
  • Food & Drug Administration. 7 Tips for Cleaning Fruits and Vegetables. 06/10/2018. https://www.fda.gov/consumers/consumer-updates/7-tips-cleaning-fruits-vegetables. 
  • Whitehead, R.D., et al. You Are What You Eat: Within-Subject Increases in Fruit and Vegetable Consumption Confer Beneficial Skin-Color Changes. PLOS One. Published: March 7, 2012. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0032988#s2. 
  • "Cantaloupe: Sometimes A Rough Fruit". Food Safety News, 2011, https://www.foodsafetynews.com/2011/03/cantaloupe-sometimes-a-rough-fruit/#.VoL6SKYarak. 
  • "Removal Of Trace Pesticide Residues From Produce". CT.Gov - Connecticut's Official State Website, 2021, https://portal.ct.gov/CAES/Fact-Sheets/Analytical-Chemistry/Removal-of-Trace-Pesticide-Residues-from-Produce. 

 

 

 
what's in season May

What’s In Season: May Produce Guide

by fruit, seasonal, seasons, vegetables, ,

As colorful as the May flowers, we can expect the more favorable month to bring in exciting spring produce that is picked at its peak time for the best color and taste!

With the abundance of fruits and vegetables coming our way this season, I can't help but be excited to turn them into memorable spring dishes and desserts for my family. 

I hope you enjoy this list of wonderful selection of fresh seasonal produce! Remember that buying organic versions of the vegetables and fruits on the Dirty Dozen list can help you avoid pesticide residues.

Apricots

 

Apricots are grown throughout the warm regions of the world, especially in the Mediterranean.

They are low in calories and fat, a good source of vitamin A and C, and packed with antioxidants, fiber, and vitamins. These multiple benefits can promote eyes, skin, and even gut health. Not to mention that fresh apricots are a hydrating food. 

Apricots can be eaten fresh or cooked and can be preserved by canning and drying. Dried apricots are especially high in iron. 

Cherries

Cherries are eighth on this year’s Dirty Dozen list. I recommend that you choose organic whenever possible to avoid possible risks from pesticides. 

These delicious fruits are high in Vitamin C and offer a host of health benefits. It can speed recovery after exercise, improve sleep, and boost heart health.

The sweet and tart varieties can be eaten fresh as a healthy snack; incorporate them in baked goods or add the juice to sparkling water for a hydrating drink for summer!

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E. Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

It is the best time to go eat them fresh and buy from your local market. Mangoes and salsa are also a delicious combination. This easy-to-make recipe combines both fruits into a refreshingly sweet and tangy 

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia. 

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting. This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Strawberries

Once again, strawberries top the annual ''Dirty Dozen" list of produce found with the most pesticides. Again, to avoid this, it’s best to buy these organic and wash them thoroughly before eating. 

These delicious berries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. Reduced cholesterol, blood pressure, and inflammation are just a few of its health benefits. 

Furthermore, berries could help prevent spikes in blood sugar and insulin levels.

The fruits are commonly eaten fresh, baked, and preserved. 

Swiss chard

The name may imply that it originated in Switzerland but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Here are two ways to cook Swiss Chard.

Zucchini 

Zucchini is a variety of summer squash. Although it is considered a vegetable, it is classified as a fruit. 

It is particularly high in vitamin A and offers several health benefits -- from healthy vision to healthy digestion. 

Zucchini is versatile and be eaten raw or cooked in stews, soups, salad, and even as bread!

Artichokes 

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium. 

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer. 

Asparagus

Asparagus is native from Siberia to southern Africa. It is high in vitamin K and folate, essential nutrients that help lower blood pressure and support healthy pregnancy. 

Asparagus is low in calories, high in fiber, and contains 94% water, making it ideal for your digestive health. You can easily incorporate it into your diet; you can add it to salads, omelets, and it also makes a great side dish!

Here are some ways to prepare and cook asparagus. 

Lettuce 

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches. 

Pineapples

Pineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day! 

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite! 

Rhubarb

Rhubarb is classified as a fruit by the USDA. It is a good source of antioxidants, vitamin K, and fiber. Note that rhubarb may be high in oxalate and best to avoid if you are prone to kidney stones. 

Due to its sour and slightly sweet taste, its fleshy, tart leafstalks are usually sugared for use in pies, jams, and crumbles.

Spring Peas

 

Green peas are not a vegetable. They are part of the legume family, consisting of plants that produce pods with seeds inside. Other examples of legumes are lentils, chickpeas, and beans.

What makes peas unique is their high protein content. Half a cup of peas contains 4 grams of protein. 

Note that raw peas contain higher antinutrients that may disrupt the absorption of some nutrients. So it’s best to eat them fully cooked, fermented, or soaked. 

[expand title="Sources"]

https://www.britannica.com/plant/apricot

https://www.britannica.com/plant/cherry

https://www.britannica.com/plant/mango-plant-and-fruit

https://www.britannica.com/plant/okra

https://www.britannica.com/plant/strawberry

https://www.britannica.com/plant/chard-plant

https://www.britannica.com/plant/zucchini

https://www.britannica.com/plant/artichoke

https://www.britannica.com/plant/Asparagus

https://www.britannica.com/plant/lettuce

https://www.britannica.com/plant/pea

https://www.healthline.com/nutrition/rhubarb

https://www.healthline.com/nutrition/benefits-of-pineappleb

[/expand]
 

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

EWG’s 2021 Dirty Dozen List

by fruit, vegetables, , ,
The new Dirty Dozen for 2021 is out.  It usually takes a few months to come up with the new list because the Environmental Working Group (EWG) needs to coordinate all the data from the previous year. These are the items that you MUST purchase organic at the grocery store in order to avoid pesticide residues and agricultural exposures.

Strawberries Top Dirty Dozen List Again

Sadly strawberries are once again at the top of the list.  And the green category has expanded with both collards and mustard greens joining kale in the #3 spot. If you’re a big dark leafy greens eater (and you should be) it’s definitely important to make sure you’re getting the organic version of these.  In a new addition to the list the EWG has added both bell peppers and hot peppers. 
 
It’s important to remember that with anything on this list you must think about all iterations of that fruit or vegetable. For example grapes. If you’re buying organic grapes you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.  Just because a particular produce item is processed in some way does not magically make the pesticides go away.
 
While citrus fruit did not make the Dirty Dozen list it’s worth noting that the EWG issued a special report because they are trending upwards in pesticide residue levels. 
 
One other important note, when purchasing organic for these Dirty Dozen fruits and vegetables you are not only avoiding the pesticide residue, you may be getting a healthier version. There are studies which seem to indicate that organic produce has higher levels of antioxidant polyphenols which in turn is beneficial for the immune system.  Plus organic farming tends to be more sustainable for the soil that the produce is grown in.
 
It’s hard to remember which 12 are on the list. The easy way to stay on top of it is to download the free guide from the Environmental Working Group.
 

Strawberry Sheet Pan Cakes

by baking, breakfast, fruit, pancake, Uncategorized, ,

Who doesn’t love pancakes?  An amazing breakfast food that’s so popular people sometimes makes it for dinner.  It can be a pain, however, to stand over the oven pouring, flipping, and preparing pancakes; especially if you’ve got a crowd to feed.  This twist on a traditional stovetop pancake makes cooking time super easy. Plus everyone can sit down to eat together instead of leaving the cook standing at the stovetop flipping stacks for everyone else.

Strawberry Sheet Pan Cakes

Print Recipe
Prep Time 10 minutes
Servings 4

Ingredients
  

  • 2 tablespoons butter, organic or from grass fed cows
  • ½ large ripe banana
  • 1 cup rolled gluten free oats
  • 1¼ cup unsweetened almond milk (link below)
  • 1 tablespoon pure maple syrup (+ extra for serving) (link below)
  • 1½ teaspoon baking powder
  • 1 teaspoon vanilla extract (link below)
  • 2 teaspoon ground cinnamon
  • 2½ cups organic strawberries, sliced and divided

Instructions
 

  • Preheat oven to 375°F
  • Grease a small, rimmed baking sheet with 1 tablespoon butter
  • In a high-powered blender or a food processor, combine the remaining butter, banana, rolled oats, almond milk, maple syrup, baking powder, vanilla extract, and cinnamon, blending until smooth
  • Pour the batter onto the greased sheet pan and top with one cup of strawberries
  • Bake 20-25 minutes until the batter slightly puffed up, golden brown around the edges, and the center is set
  • Remove from the oven, let cool 10-15 minutes before slicing
  • Serve immediately with additional maple syrup (warmed is fabulous) and the remaining strawberries
    Enjoy!

Notes

Unsweetened almond milk
Maple syrup
Vanilla extract
vitamin c

What's In Season: February Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables,

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

4. Cauliflowercauliflower - TheIngredientGuru.com

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation. 

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar levels, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

11. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups. 

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

[expand title="Sources"] 

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas [/expand]

Holiday Recipe: Orange-Cranberry Bone-In Chicken Breasts

by additives, allergies, artificial colors, fruit, recipes, seasons, thanksgiving, winter

Heading into the holiday season, this sweet and savory chicken deserves a spot on your dining table. The bone-in chicken keeps the chicken juicy and brings the flavorful tang from cranberries and zig from orange. 

This bright-tasting healthy dish can be easily made ahead of time to heat up before your wonderful holiday dinner. 

As a nutrition professional, I encourage you to use fresh or frozen cranberries and fresh-squeezed orange juice instead of the canned options, as they may contain nasty ingredients such as: 

  • High fructose corn syrup: Scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer.
  • Artificial color: Red 40 is a synthetic color additive or food dye made from petroleum. Studies have found artificial colors to be harmful to health, especially for those with attention-related disorders. 
  • Citric acid: This is not what’s naturally found in citrus fruits; it’s too expensive to produce. And there have been reports of sickness and allergic reactions to the manufactured citric acid.
  • Pectin or gelatin: Cranberries have a high pectin content, making the added gelatin unnecessary. Also, vegans should avoid this as gelatin is derived from the skin, bones, and connective tissues of animals or fish.

Orange-Cranberry Bone-In Chicken Breasts

This juicy and flavorful chicken breast is seared with tart and juicy cranberries and citrusy orange and garnished with some fresh cranberries for a joyful holiday dinner!
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes

Ingredients
  

  • 2 T. olive oil
  • 2 lbs. bone-in chicken breasts, with skin
  • 1½ tsp fresh sage, chopped
  • 1½ t. fresh thyme leaves
  • Sea salt and black pepper, to taste
  • 1 cup fresh (or frozen) cranberries
  • ¼ cup freshly squeezed orange juice
  • ¼ cup honey, preferably local
  • ½ tsp ground cinnamon
  • ½ tsp ground ginger
  • ¼ tsp ground cloves
  • ⅛ tsp ground nutmeg

Instructions
 

  • Place the top oven rack in the center position and preheat the oven to 400°F.
  • Season the chicken with sage and thyme; salt and black pepper, to taste.
  • Add olive oil to an ovenproof skillet over medium heat. Place seasoned chicken skin-side down and cook for approximately 4-5 minutes until it releases easily from the bottom of the pan. Turn the chicken and continue cooking for another 4-5 minutes on the remaining side.
  • While the chicken is browning, add the cranberries, orange juice, honey, cinnamon, ginger, cloves, and nutmeg to a small saucepan. Set to medium heat and bring to a gentle boil. Cook approximately 4-5 minutes or until the cranberries pop open and the sauce thickens slightly.
  • Pour one half of the orange-cranberry sauce over the browned chicken and transfer the skillet into the preheated oven. Roast until the chicken is fully cooked through and the sauce is bubbly for 25-30 minutes or until chicken is cooked through and reaches an internal temperature of 160°F.
  • Remove pan from oven and transfer chicken to a serving platter. Cover loosely and let rest for 5 minutes before serving. Top with remaining orange-cranberry sauce (or serve on the side) and serve with your choice of sides.

Start Your Healthy Holiday Plan!

For more healthy holiday/leftover recipes, be sure to get your copy of my Healthy Holiday Recipes and Holiday Leftover Plan ebooks! 

Have a wonderful holiday season!

Guide To Freezing Food: What You Can And Can’t Put In The Freezer

by bread, dairy, drinks, eggs, food storage, food waste, fruit, herbs and spices, jelly/jam, left overs, meat, nuts

Did you know that the United States is the global leader in food waste? In fact, nearly 40% of the US food supply is wasted each year. That’s approximately 133 billion pounds and $161 billion worth of food.

According to the US Department of Agriculture (USDA), food spoilage is one of the main reasons why Americans throw out food. So how do we tackle food waste? The USDA suggests improving labeling, food storage, cooking methods, among others. 

To help with the movement against food waste, let’s talk about one of the greatest inventions that can help avoid spoilage– the freezer!

Here’s some food for thought: freezing is one of the oldest and safest methods to preserve food, with no chemical preservatives needed. However, many of us are not sure how to properly freeze food.

Which food is safe to freeze? How long can you freeze food? Is it okay to refreeze thawed meat?

Print and stick these guidelines on your fridge door for every family member’s reference: 

Food you can freeze

 

Truthfully, You can freeze almost any food, except for canned food or eggs in shells . Canned foods may be frozen once the food is out of the can. 

  • Baked goods – Be sure to wrap it in parchment paper before you wrap it in plastic or foil. If possible, consider storing in glass containers.
  • Cheese – If it is brick or shredded cheese, such as cheddar, Colby, Monterey Jack
  • Dairy – Be aware that cottage cheese, cream cheese, sour cream, etc. can be a little more liquidy after thawing.
  • Raw eggs – It is not safe to freeze raw eggs in the shell.  Eggs can be frozen either just the yolks beaten together, just the whites beaten together, or yolks and whites beaten together and then put in the freezer. Frozen whites will not loft after thawing. Be sure to label your package with the number of eggs. These are best for omelets, quiche, or baking.
  • Guacamole – Be prepared to eat it all when you thaw it because it turns brown pretty quickly (i.e., freeze in small containers).
  • Herbs (fresh) – Wash and dry thoroughly before freezing. You can also mince and put into an ice cube tray with some oil to make herbed oils for cooking or roll into butter and freeze this compound butter for cooking.
  • Honey – Theoretically, honey lasts a v-e-r-y long time, so there’s no need to do that.
  • Hummus – Fresh hummus is so much better.
  • Jam – Most jams are store-bought and shelf-stable. Otherwise, I’m assuming that you’re making your own and simply don’t want to process it. In that case, make sure there is some expansion room at the top of the container (this is called headspace).
  • Margarine – You can freeze it, but I DON’T recommend eating margarine! 
  • Cow milk – Pour a little out of the container to allow for freezer expansion
  • Nuts – A freezer is a perfect place to store them because they don’t go rancid quickly from all of their natural oils.
  • Orange juice – Although it freezes better (i.e., won’t separate as much) in smaller containers, it needs to be stirred to bring back together after thawing.
  • Salsa – You need to make sure there’s a little space at the top of the jar for the salsa to expand. Thaw fully and stir to combine before eating.
  • Wine – Technically yes, it supposedly does well in ice cube trays. I’ve had mixed success with this. My recommendation is to get a mother of vinegar, a vinegar crock, and use leftover wine for making vinegar instead.

Food you shouldn’t freeze

 

Some foods don't freeze well, such as mayonnaise, cream sauce, and lettuce. Cooked meat tends to dry out when frozen, so raw meat and poultry will maintain their quality longer in the freezer.

  • Almond milk – It separates, and the texture is pretty gross!
  • Coconut milk – It’s best for baking or including in something else. I don’t like the way it tastes/feels after it’s been frozen
  • Deep-fried food – You’ll lose that nice crisp and make them soggy
  • Cream-based products such as sour cream – The texture will change. Frozen sour cream is best used in cooked dishes
  • Mayonnaise – The texture can be a bit off after it’s frozen. But mayonnaise is so easy to make at home that I suggest having the ingredients on hand rather than freezing it.
  • Soft cheese – Brie and camembert can be technically frozen, but their consistency changes after thawing. Goat cheese seems to freeze okay, but the flavor may change slightly.
  • Cooked pasta – If it’s not al dente, it could become mushy and disintegrate when you reheat it
  • Gravy – As long as it is flour-based. Cream or milk-based gravies will not freeze well
  • Vegetables with high water content – These foods can become soggy and water-logged when thawed.
  • Salad – Does not freeze well

How long can you keep food in the freezer?

 

According to FoodSafety.gov, “frozen foods stored continuously at 0 °F or below can be kept indefinitely.” Note that the guidelines for freezer storage below are for quality only. 

  • Hotdogs, bacon, sausage – 1-2 months
  • Luncheon meat – 1-2 months
  • Hamburger and other ground meats – 3-4 months
  • Fresh beef, lamb, and pork – 4-12 months
  • Cooked, store-wrapped ham – 1-2 months
  • Fresh whole chicken –  One year
  • Raw eggs – One year
  • Soups and stews – 2-3 months
  • Leftovers, such as cooked meat and poultry – 2-6 months

Food Safety During Power Outage

 

During a power outage, the refrigerator can keep the food safe for up to 4 hours. It’s safe to discard refrigerated perishable food such as meat, poultry, fish, eggs, and leftovers after 4 hours to avoid food poisoning. 

You may also want to keep a nickel in your freezer to let you know just how much the contents thawed during a power outage. Put a cup of water in the freezer. Once it’s frozen place a nickel on top of it.  If the power goes out the nickel let’s you know if your food stayed frozen. When you look at the cup after a power outage if the nickel is below the surface of the ice (or even, sadly, at the bottom of the cup) that let’s you know your freezer defrosted significantly and the items in it thawed and then refroze. They are most likely no longer safe to eat and should be thrown out. ⁠

Easy & healthy freezer meal recipes

 

If you’re looking for ideas on how to fill your freezer, refer to my Fast Fun Freezer Meals class. Get the information and recipes you need to prepare for a week’s worth of dinner — ready to put in the freezer in less than 90 minutes!

Do you have freezing or any food-related questions? Follow me on Instagram @theingredientguru; I’d be glad to reply to your comments! 

Sources:

  •  https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
  • https://www.usda.gov/foodwaste/faqs
  • https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety

The Health Benefits Of Blueberries

by fruit, gluten free

Nutrient Dense and Delicious

When it comes to clean eating and nutrient dense food choices, blueberries are at the top of the list. They’re a really good source of fiber, manganese, vitamins C, K, and a great source of antioxidants. Berries have been shown to be beneficial for cardiovascular health, supporting beneficial blood pressure levels, and to help improve insulin sensitivity. There is also evidence that eating blueberries can be supportive for cognitive health.

Another very important health benefit of eating blueberries is their high levels of pterostilbene and resveratrol. These are referred to as stilbenoids and this class of phytonutrient has been shown to be chemoprotective as well as to have tumor suppressant properties. In other words, these compounds may help lower your risk for getting cancer.

And, last but certainly not least, blueberries are also a low glycemic fruit. So not only are they tasty and nutrient dense, they have a lot of reasons to make them a healthy choice to add to your diet. Like many summer fruits, they do freeze well. This means you can buy them fresh in season (which is also less expensive) and freeze them to enjoy later.

Dirty Dozen Warning

Blueberries areoften found on the Environmental Working Group’s Dirty Dozen list. This list highlights the 12 fruits and vegetables that are most likely to retain high levels of pesticide residue. Chemicals that are known to be carcinogenic, neurotoxins, suspected hormone disruptors, and other toxins that are potential developmental or reproductive hazards. Some of the pesticides used are also known to be bad for honey bees.

These toxic pesticides cannot simply be washed off. The only way to avoid them is to buy produce that is grown without using them. Fortunately the rules of organic farming prohibit the use of these pesticides. So in order to avoid this type of chemical contamination it is recommended that you purchase Dirty Dozen produce items as organic rather than conventional.

One additional benefit of buying organic blueberries is that studies have shown those that are organically grown are higher in antioxidants and flavonoids. Another reason that organic is the healthier choice.

Recipes

Although they’re certainly delicious by the handful or sprinkled onto a salad or a dessert, blueberries can be added to a number of recipes. Here are two of my favorites to get you started.

Blueberry Flax Smoothie Bowl

Smoothie bowls are a wonderful way to eat a smoothie. Rather than sucking it through a straw, you can add some crunchy, tasty bits to the top and eat it with a spoon. It’s also a great alternative to ice cream. Adding a coconut oil and the handful of spinach bumps up the nutrition just a bit. This recipe makes two servings, one for you and one to share.
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Ingredients
  

  • 1 frozen banana
  • 1/2 cup frozen blueberries
  • 1 cup coconut milk
  • small handful of organic baby spinach
  • 1 tablespoon coconut oil, melted
  • 2 teaspoon ground flax
  • 1 teaspoon bee pollen
  • Toppings:

    2 tampons cacao nibs

    1 teaspoon goji berries

    1 teaspoon coconut flakes, uncultured and unsweetened

    1 teaspoon hemp seeds

    few blueberries

Instructions
 

  • Place all ingredients into a high-power blender and blend on high until thoroughly combined. If needed add a little more coconut milk, or water, to continue blending.
  • Pour the mixture into two bowls and sprinkle with toppings.

Gluten Free Blueberry Coffee Cake

Coffee cake is a tasty afternoon snack. Perfect when visiting with a friend or as part of an afternoon snack. Not too sweet, this recipe is also a wonderful addition to a Sunday brunch board. For a refreshing twist add lemon zest instead of cinnamon for the topping.
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Equipment

  • Preheat oven to 350 F
grease and flour a 9 x 9 baking pan

Ingredients
  

  • 1 cup buckwheat flour


  • 1 cup gluten-free oat flour (if needed you can blend old fashioned oats in the blender to make a flour from them)


  • 1 cup evaporated cane juice crystals

  • 
1 teaspoon baking powder


  • 1/2 teaspoon sea salt


  • 1/4 teaspoon baking soda


  • 1 cup blueberries


  • 4 tablespoons butter, cold


  • 1/2 cup Greek yogurt

  • 
1/2 cup unsweetened almond milk

  • 
1 large egg


  • 1 teaspoon pure vanilla extract
  • topping:

    1/2 cup gluten free rolled oats

    1 teaspoon cinnamon

    1/2 cup evaporated cane juice crystals

    1/4 cup chopped walnuts

    1 teaspoon pure vanilla extract

Instructions
 

  • Mix together all of the dried ingredients

  • Shred butter into flour mixture using the large side of a box grater

  • Mix butter into the flour mixture with your hands until the mixture resembles coarse crumbs

  • Add blueberries and toss well to coat
  • 
In a separate bowl mix together yogurt, almond milk, egg, and extract, blend well

  • Pour liquid ingredients into dry ingredients and quickly blend together, do not over mix the batter
  • 
In a separate bowl mix together topping ingredients

  • Spread topping evenly on the coffee cake
  • 
Bake for 25-30 minutes until the top of the coffee cake springs back lightly when tapped

  • Remove from oven and cool
  • 
Serve warm or room temperature

Don’t forget to check out more tasty blueberry recipes below
July national blueberry month
Blueberry Mojito Mocktail

[expand title="Sources"]

Kosuru R, Rai U, Prakash S, et al. Promising therapeutic potential of pterostilbene and its mechanistic insight based on preclinical evidence. European Journal of Pharmacology, Volume 789, 15 October 2016, pages 229-243.
Krikorian R, Shidler MD, Nash TA et al. Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 April 14; 58(7): 3996-4000. 2010.
Kursvietiene L, Staneviciene I, Mongirdiene A, et al. Multiplicity of effects and health benefits of resveratrol. Medicina, Volume 52, Issue 3, 2016, pages 148-155.
Mayumi, D, et al. Effects of blueberry and cranberry consumption on type 2 diabetes glycemic control: A systematic review, Critical Reviews in Food Science and Nutrition, 13 Feb 2018. 59:11, 1816-1828
Miller, K, et al. Bioactive Compounds of Strawberry and Blueberry and Their Potential Health Effects Based on Human Intervention Studies: A Brief Overview. Nutrients 2019, 11(7), 1510.
USDA Food Data Central - https://fdc.nal.usda.gov/fdc-app.html#/food-details/786762/nutrients
Wang, SY, et al. Fruit Quality, Antioxidant Capacity, and Flavonoid Content of Organically and Conventionally Grown Blueberries. J. Agric. Food Chem. 2008, 56, 14, 5788–5794. Publication Date:July 1, 2008.
What’s On My Food - http://whatsonmyfood.org/food.jsp?food=BB
Wood, E, et al. Blueberries and cardiovascular disease prevention.

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