Category Archives: produce

Replacing The Mighty Avocado

by Miraproduce, snacks, substitutions, Uncategorized, vegetables, wwmerecipes

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole

2018-07-28 23:06:11

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Ingredients

• 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
• 1 or 2 cloves garlic, roughly chopped
• ½ cup cilantro leaves, loosely packed
• ¼ cup mint leaves, loosely packed
• 2 ½ tablespoons lime juice, freshly squeezed
• 1 teaspoon lime zest
• 1 tablespoon extra-virgin olive oil, plus a little more, if needed
• ½ jalapeno pepper, seeded
• ½ teaspoon sea or kosher salt, plus more to taste
• Pinch of cumin
• Pinch of crushed red pepper, plus more to taste

Instructions

Add all the ingredients to a food processor and process until nearly smooth.
Adjust the consistency and seasoning as needed with olive oil and kosher salt.

By Mira Dessy. NE

The Ingredient Guru, Mira Dessy https://theingredientguru.com/

What’s In Season: January Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesproduce guide, recipes, seasonal

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

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.

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

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, 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.

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

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

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 stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflower

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

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

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits. These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

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.

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, copper, vitaminB6, iron, and folate.

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche.

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. 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 level, 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!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable 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.

10. 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 provitamin 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 stews.

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

[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]

More Greens, Please!

by Miragrocery, health, kale, produce, recipes, vegetablesfruits, green leafy vegetables, recipe, smoothie, vegetables

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.” There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging!

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers. Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort.

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food. And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here.

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut).

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl. With the addition of green tea, you're skipping high sugar choices like juice. By using frozen fruit and avocado, you also don't need ice to get the correct consistency.

Collard Greens Smoothie Bowl

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Ingredients

½ cup chopped collard greens, washed
1-½ cups frozen raspberries
½ cup green tea
3/4 cup pineapple chunks
1/4 cup frozen avocado chunks

Instructions

Blend all ingredients together. If needed add a little more green tea.
Garnish with your choice of toppings. Some of my favorites are:
1 tablespoon shredded coconut
1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
1 peeled and sliced kiwifruit
½ tablespoon cacao nibs
1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet.

[expand title="Sources"]

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

[/expand]

What's In Season: February Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesfebruary, seasonal eating

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

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. 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!

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.

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.

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.

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

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]

Turnips: The Underappreciated Root

by Mirahealth, nutrients, produce, root vegetables, sprouts, vegetables, weightturnips

A different kind of root vegetable

When thinking about root vegetables most people are familiar with carrots, potatoes, and onions. There are, however, a number of other root vegetables. One overlooked vegetable, in particular, is a great addition to the diet; especially when you’re looking to eat a rainbow that has more than green veggies in it. This amazingly healthy choice for root vegetables is turnips. This creamy-purple root vegetable is part of the Brassicaceae family and tends to be grown in temperate climates. It has a similar look to beetroots; with a bulbous shape and large green leaves. Turnips are easily grown on a small scale in a backyard small garden or they can be planted in containers. All parts of the plant are edible, root, leaves, and sprouts from the seeds.

Nutrition in turnips

Turnips are a must have nutrition-packed vegetable for the diet. A delicious and filling low-calorie root vegetable, they provide dietary fiber plus numerous vitamins and minerals such as Vitamin A, Bs, C, K, folate, magnesium, iron, and calcium, copper and phosphorous. Sprouts made from turnip seeds have been shown to have the second highest level of glucosinolates (mustard sprouts are the highest) which is highly anti-carcinogenic, anti-fungal, and anti-bacterial.

Not only are these amazing vegetables delicious, but they are also versatile and can be enjoyed in different forms. Turnips can be added to stews, grills, appetizers. They can be steamed, mashed, slightly cooked, or roasted and used in the preparation of a variety of cuisines worldwide. Baby turnips are very tender and can even be eaten raw. Braced by their long shelf life, these veggies ideally should always be included on the grocery list. But you may be wondering how turnips benefit our health?

Health benefits of turnips

In addition to their wonderful flavor and versatility, it turns out there is a wide variety of ways that adding turnips to your diet can support good health

Fight Inflammation

Due to the high levels of polyphenols and flavonoids, turnips are a highly anti-inflammatory food. Given the connection of inflammation to chronic health issues, adding anti-inflammatory foods, such as turnips and turnip greens, to the diet is a beneficial way to reduce risk factors for many different diseases.

Reduce the risk of chronic illnesses

Part of the nutritional content of turnips includes high levels of Vitamin C, a powerful antioxidant. Vitamin C provides the body with superior defense against chronic diseases like diabetes, high blood pressure, and cancer by boosting the immunity of the body. It does this by protecting the cells from free radicals. In addition to Vitamin C, turnips are an excellent source of Vitamin K, a fat-soluble vitamin which has been shown to be beneficial for reducing cancer risk, preventing osteoporosis, helpful against insulin resistance, supportive for cardiovascular health, and it and also be beneficial for supporting brain health in older adults.

Helpful for good digestion

The fiber content found in turnips does a great deal for our digestive system. Fiber promotes good bowel movements and is generally supportive of overall bowel health. Regular elimination, due to better fiber content in the diet, is frequently associated with better detoxification. Fiber also provides pre-biotic content, the food for the probiotics living in our gut, and helps to maintain a healthy system overall. A higher fiber diet means a stronger, more supportive microbiome and ultimately a healthier you.

May help support weight Loss

Turnips combine the advantage of high fiber and nutrient dense (lots of nutrients for very little calories) content. The fiber is supportive for gut health and can help contribute to satiety, the feeling of being full after eating which may in turn help with weight loss. This dietary fiber, found primarily in the roots, can help to boost the metabolism as well as controlling sugar levels in the body. This, in turn, can be part of the key to maintaining a healthy weight.

How to eat turnips

No matter how healthy turnips are the best part is how delicious they are. Here are a few ideas on some great ways to include turnips in your diet:

Baby turnips are very tender and tasty, these can be sliced and eaten raw or diced into salads
Turnip sprouts are a tangy addition to a salad or can be added to other dishes
Sauteed with the greens, some onions and a little garlic, turnips are mild and very delicious
Roasting turnips is a great way to bring out their flavor, either on their own or in combination with other root vegetables
Instead of potatoes consider boiling and then mashing turnips with a little butter, salt, and garlic. Or you can make a medley by combining different root vegetables and mashing them together
Turnips are also wonderful in soups and can be a fabulous way to get a little more veggie (and fiber) into your diet

Recipe

As the weather gets cooler, soup becomes a weekly item on our family menu. Warm and comforting, it's an easy meal and a great way to use turnips and their greens together.

This recipe is based on Bert Greene's Mixed Turnip Chowder. I simply substituted a leek for the onion, added turnip greens and a couple of cloves of garlic. If you can't get rutabagas you can increase the turnips and potatoes to make up for them.

Mixed Turnip Chowder

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Ingredients

2 T. unsalted buttermilk
1 leek rinsed and finely chopped
1 large rib celery finely chopped
1 pound turnips peeled and diced
1 ½ pounds rutabagas peeled and diced
2 medium potatoes peeled and diced
2 cloves garlic minced
1 quart vegetable broth
salt and pepper
1/8 t. mace (note: I don't use this)

Instructions

Melt the butter, add the leek and garlic and cook a couple of minutes
Add the celery and cook a few minutes longer
Add the root vegetables and broth
Bring to a boil then reduce to a simmer
Simmer about 20 minutes
Remove half of the vegetables and 1 C. broth
Add greens to the remaining soup in the pot
Blend the removed vegetables and broth until smooth
Return to the pot and add salt and pepper
Simmer another 5 minutes and then serve
Enjoy!

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photo courtesy of jackmac34

Food Storage Tips

by Miradairy, eggs, food waste, produce

There's nothing worse than having to throw out food because it's gone fuzzy or mushy. It's even worse when it's something that you purchased organic because that means you paid an even higher price for it. With proper food storage habits you can make sure that your food lasts as long as possible.

It's easy to wind up with an abundance of fresh produce for a number of reasons:

it was on sale
you've just visited the farmer's market and it looked inviting
you have a CSA share and have limited control over how many tomatoes they give you (when tomatoes are in season of course)
you have a home garden and discovered the awesome power of a single zucchini seed.

Whatever the reason for having a bountiful supply of fresh food (or even dairy, eggs, and foods of that nature which can also spoil), it's important to know how long it can be stored for. It's also a great idea to understand proper food storage. After all, knowing which things go in the refrigerator, what has to be wrapped, and the best way to wrap it, can be the difference between eating what you paid for or creating expensive compost.

Buying organic

As you go through this infographic below keep in mind that there are a significant number of items which need to be purchased organically.

The Dirty Dozen:those 12 fruits and vegetables which need to be purchased organically in order to avoid pesticide residues) – This list changes annually, be sure to revisit it every year
Dairy products: All dairy should be organic in order to avoid the artificial hormones (rBGH), antibiotics, and pesticide and GMO-laden feed that is part of conventional dairy
Eggs: Whenever possible eggs should be sourced from someone who has free range or pastured hens, in order to produce the healthiest egg. Farmer's markets can be a great source for this, or ask around. Many more people are beginning to raise chickens at home for the eggs. When it's prime season, at one egg per chicken per day, they may have extras to sell

Storage

One final note, I really don't like to wrap food in plastic. Plastics, containers and wraps, are comprised of chemical compounds that are hormone disrupting. For more information about why plastic, and especially BPA, are harmful for you watch my interview with Lara Adler. For storage if you must wrap use plastic, place wax paper over the food first and then wrap over that. If at all possible try using glass or steel containers.

Source: Fix.com

Eating More

by Mirafruit, habits, health, produce, questions, snacks, vegetables

I recently got asked the question, “How do I eat more fruit and veggies, I don't think I'm eating enough?” That's a good question. And one that's faced by a lot of people. Especially parents who are trying to encourage their children to eat a healthier diet.

One of the best ways I have found to encourage people to eat more fruits and vegetables is to have them on hand and convenient. This means they are not in your fridge just rotting in the bottom of your crisper drawer. I frequently encourage people to cut them up, prepare and make containers. Set them out on the shelf in your fridge and it's a grab-and-go snack. They can either be sorted by type of food or you can make “snack packs” with an assortment. Either way if you're in the mood to munch and you open the fridge door to see a convient snack right there you may find yourself eating more healthy choices.

Another way is to add veggies to other foods. You would not believe what gets added to my homemade spaghetti sauce. Add shredded veggies to a lasagna. Double the veggies in your omelette or frittata. What about soups? Loaded with pureed veggies, especially if it's a creamy style soup base is an easy way to boost your veggie intake without trying very hard. The trick is to make sure that you put in things that will not overwhelm your soup. Sharper tasting foods such as cruciferous vegetables (cabbage, cauliflower, broccoli, etc) or onions may not appeal to some. Mucilaginous textured foods such as okra may not appeal to others. Experiment and be mindful of what you are adding in.

Choose seasonal fruits and vegetables. I can't stress this enough. A tomato in season and from a farmer's market (if possible) tastes like the most delicious, amazing thing. A tomato in the middle of winter with a waxy coating tastes like cardboard. When foods are in season, and hopefully local, they are picked close to ripeness. Otherwise they may be picked early, stored, and then force ripened with ethylene gas. This forced ripening does not allow the flavor to come through, it just makes it look ripe. If you're eating unappealing, non-tasty fruits and vegetables it does not encourage you to want to eat more. As a side benefit, you really appreciate things when you can only have them in season.

Make different choices when you eat out. There are tasty ways to add more veggies to your diet when you are eating out which allow you to still enjoy your dining experience but avoid getting bogged down by the simple carbs and other unhealthy choices.

Skip the juice and eat the fruit. Did you know that it takes an average of 4 oranges to make 8 ounces of orange juice? That's a lot of sugar and those extra calories add up pretty quickly. It would be pretty difficult to eat four oranges in one sitting. However each orange you eat comes with a significant amount of fiber which helps to slow down the glycemic effect. The same is true for other juices. Switch your juice to water (add a few slices of fruit for flavor if you like) and eat the fruit instead.

Keep a food journal. An 8.5 x 11 sheet of paper folded into quarters gives you 8 spots to write down what you eat each day. If you're looking to increase things like water consumption (always a good idea) and fruits and veggies set a goal for yourself and then keep track of it. By looking back over the week you'll be able to see if you're meeting your goal and where you can make changes to increase your consumption a little at a time.

Small changes add up over time. By making one or two adjustments you may soon find yourself eating more healthy fruits and veggies.

Food And Money

by Mirabudget, garden, grocery, pantry, preserving, produce, shopping guides, USDA

The USDA is predicting an increase in all foods for 2011; depending on the item it is expected to range from 2% for things like sugars and cereals to as high as 5.5% for dairy products. If you are interested you can see the chart here. Part of the increase is due to the higher costs for corn and soybeans. Remember, it's a cycle, what we eat needs to eat. I actually anticipate that the costs for meat will be much higher than currently predicted due to more people deciding to purchase meat and dairy that is organic to avoid the GMO contamination of corn and soy. These are two of the most heavily GMO crops but our government doesn't identify that so the only way to avoid it is to purchase organic.

There are a number of ways that you can save money on your food bill in the upcoming year:

Plant a vegetable garden. Using your space for edible gardening can be attractive and save you food dollar costs. During both World Wars Victory Gardens were planted in every yard and public park all across the United States. It's a concept that I think many people are rediscovering.

Even if you buy a tomato plant at the garden center and plant it in a pot you will still get far more produce than if you purchase your tomatoes at the grocery store. And believe me, they'll taste better. We've just re-arranged our side yard and brought in a load of organic dirt, working on creating a better vegetable garden. We've also put in herbs and a few fruits in the yard.

Here are a couple of books that I think are great for backyard vegetable gardening

Mel Bartholomew is the authority on getting the most out of the smallest space. If you have any gardening space available, even just one square foot, you'd be amazed at what you can grow.

Rosalind Creasy shows you how to incorporate beauty and function in your garden by making your landscape edible.

If you live in an apartment or don't have access to a plot of ground you can consider container gardening. Even one reasonable size container can grow a lot of tomatoes and basil or peas and mint or…read the book.

And there seems to be an increase in folks growing food on rooftops and terraces.

If you shop at warehouse stores frequently the prices are good but the quantities are huge. Don't buy more than you need, after all 50 pounds of potatoes is a lot, especially in a family like ours with just three people in the house. Just because the price per pound is low, if you wind up throwing out rotten potatoes (or anything else) you've just lost money. If you really want the item consider saving money by asking family, friends and/or neighbors if they want to share these items with you. This way you'll both save money and there will be less waste.

And speaking of waste…

According to Jonathan Bloom, author of American Wasteland, Americans, on average, throw away half of their food. Half! That's a mind-boggling concept. Knowing, really knowing exactly what is in your pantry is a great start, learning how to be mindful of it is the next step. Jonathan has a lot of great information on his blog to help you avoid food waste. Don't want to read the book (although I highly recommend it)? There's an app for that — yup, a company called UniByte has created an app to help you better manage your food purchases so you will waste less.

If you do wind up with food waste, and some of it is inevitable such as potato peelings, egg shells, coffee grounds, and the like, consider composting. This is also environmentally friendly in that the food scraps become usable dirt instead of going to the landfill where they cannot be used to grow more food.

A little off the beaten path but for those who have access, inclination, and a sharp eye there is always the idea of foraging. According to my friend Merriweather it is important to remember a couple of key points:

1. Know what you are foraging. Many edibles have an inedible counterpart that looks almost the same. He points out that these inedibles wind up in either the “kill your kid dead” or “keep you on the toilet sick” category so it's important to be very sure of your identifications.

2. Forage responsibly using appropriate tools to cut and dig rather than ripping and shredding. This allows the plants to continue to grow and is the best way to forage.

3. Make sure you have permission. Here in Texas, and probably elsewhere, plant rustling is against the law. Getting a huge fine for public trespassing or theft is not going to help your grocery bill any.

While Merriweather sadly does not yet have a published book there are some great foraging books out there:

And last, but certainly not least, another way to save money at the grocery store is to learn to make your own. One of my favorites is making my own granola which definitely saves money over the store-bought versions. You can make your own pudding, soups, muffins, snacks, spice mixes, beverages, pickles, jams and much much more. Currently I am fermenting kimchi on my kitchen counter, starting another batch of kefir and have just finished making another batch of bean sprouts. These require very little hands on time and save quite a few dollars while providing healthful foods for my family. Making your own has a number of benefits:

1. It will save you money

2. You will avoid extra packaging and commercial waste

3. You will avoid additives, preservatives and chemicals (which you don't need in your diet anyway)

4. Often when you make your own you make smaller batches so you are less likely to waste it

So here's to a new year, a new grocery budget, and new possibilities for your health.

Green Tomato Chutney

by Mirapantry, preserving, produce, recipes, tomatoes, vegetables

I was amused by a conversation with QuantumVegan’s about harvesting fifty pounds of tomatoes. That's a LOT of tomatoes! When we lived in Vermont that kind of a harvest was sure to mean we were getting green tomatoes. The growing season is so short there tomatoes don't always have time to ripen. So you come up with lots of good ways to use green tomatoes. There's green tomato pie, green tomato salsa, the ubiquitous fried green tomatoes, and more. Luckily green tomatoes have lots of nutrition, including lycopene.

Nutritional Profile

According to the USDA, the nutritional profile of green and red tomatoes is almost the same. Green tomatoes have twice the vitamin C, more vitamin K, and more calcium. Red tomatoes have more vitamin A, E, and potassium.

Apparently, they have the same amount of lycopene and it is believed that the chlorophyll in the green tomatoes hides the red pigment which indicates a lycopene-rich food.

Recipe

Green tomatoes are versatile and can be made into pie (it's delicious, trust me), pasta sauce, and all manner of preserved goods.

If you're getting close to the end of your growing season and you're looking at a large crop of green tomatoes, here's my favorite way to use them up; green tomato chutney. It goes very well with cheese and crackers, it is excellent with cold roast meats, delicious as a side to a spicy vegetarian lentil dish, it's a very versatile condiment to have in your pantry. This recipe is based on one from Fancy Pantry which appears to be out of print. I find it to be a good book with lots of wonderful recipes and well worth having. But in the meantime here's my version:

Green Tomato Chutney

Print Recipe

Servings 6 pints

Ingredients

4 pounds green tomatoes, cored and cut into chunks
4 pounds green apples, peeled, cored and cut into chunks
2 C. yellow onions, minced
2 C. raisins
3 cloves garlic minced
3 C. evaporated cane juice crystals
1 1/2 C. raw apple cider vinegar
3 T. minced fresh ginger
2 T. mustard seed
1 t. ground cinnamon
1/2 t. ground cloves
1/2 t. red pepper flakes

Instructions

In a large stock pot mix together tomatoes, apples, onions, raisins, garlic, cane juice crystals, salt, and vinegar.
Bring to a boil over medium heat, stirring frequently.
Continue to boil for approximately 30 minutes continuing to stir frequently. The fruits will begin to soften and meld together.
Add the spices.
Boil for another 10-15 minutes until you reach the consistency you want.
Ladle into hot sterile jars and seal according to directions.
Bath for 10 minutes remove and let cool.

Notes

This recipe needs to settle to allow all of the flavors to come together. Let it sit in a cool dark space for at least a month before opening.

Gazpacho Recipe

by Miralunch, produce, recipes, tomatoes, vegetables, vegetarian

Gazpacho is a cool, delicious summer soup. Originally from the Andalusia region of Spain, it's a chilled version of summer salad in soup form. I've even seen it referred to as liquid salad. That term always struck me as a bit silly. It's either a soup or it's a salad. Except, as it turns out, if it's gazpacho. Then it's sort of both.

The original version calls for bread cubes, preferably a little stale, however I don't think they're necessary. There are also versions that include chopped ham but, again, I don't think you really need that. I love gazpacho with just the vegetables. It's so easy to make, very refreshing, and a great way to get a heaping serving of veggies into your day.

This version came about when my daughter and I were trying to figure out what to make for lunch one hot Texas summer day. Rummaging through the fridge we realized that we had all of the ingredients on hand to make gazpacho. With the temperatures rising into the 90's this cool, flavorful soup was a great idea.

The texture of gazpacho is rather a personal preference. My daughter prefers it extra chunky, I prefer a smaller dice. You can also lightly blend all of the ingredients together to make a smoother style soup. Additionally, traditional recipes call for you to remove some of the vegetables and puree them to make it the soup-y bit. We chose to use the shortcut method and simply added some tomato juice. Any way you make it it's delicious.

Gazpacho

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Ingredients

1 cucumber
2 large tomatoes
1 small vidalia onion
1 sweet bell pepper
2 stalks of celery
1 zucchini or yellow squash
1 clove of garlic, crushed
1/4 C. red wine vinegar
salt and pepper to taste
Diced avocado
chopped cilantro

Instructions

Dice all vegetables through zucchini
Add garlic, red wine vinegar, salt and pepper
Cover with:
tomato juice (we didn't measure - just poured until it covered the veggies)
place in the refrigerator and chill for at least two hours
To serve:
Ladle into a bowl
Drizzle with olive oil
Garnish with diced avocado and chopped cilantro
Enjoy!

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