Category Archives: vegetables

May Is National Asparagus Month

by Miraseasonal, vegetablesasparagus month, May

May is asparagus month. This green springtime/early summer vegetable is delicious, easy to cook, and offers great nutritional benefits.

Even though you can often get asparagus year-round at the grocery store, now is the time to get the tastiest and most nutritious asparagus — while it’s in season.

Asparagus can be a valuable source of vitamins, minerals, antioxidants, and anti-inflammatory compounds. It’s a great food to add more variety to your fresh food intake.

Asparagus is a Nutrient-Dense Food

Vitamins

Asparagus is a nutrient-dense food you can eat both raw and cooked.

It contains B vitamins, including folate (vitamin B9) and vitamins B6 and B12, which promote heart health. These B vitamins help maintain healthy levels of the amino acid homocysteine in the body.

Keeping homocysteine levels from getting too elevated may help reduce the risk of atherosclerosis and other cardiac disorders.

In addition to several B vitamins, asparagus is a healthy source of vitamin C, vitamin K, and vitamin E. You probably already know that vitamin C is an essential vitamin for health.

Don’t forget that vegetables, like asparagus, are a good source of this immunity-supporting vitamin.

Minerals

There are many essential minerals in asparagus, including:

Calcium
Copper
Iron
Magnesium
Phosphorus
Potassium
Selenium
Zinc

Your body needs minerals to support bone, muscle, heart, and brain functions. And, minerals are needed for your body to make enzymes and hormones to function properly. A well-balanced diet is the best way to ensure you are getting a variety of essential minerals.

Eating asparagus is a great way to get macro-minerals — like potassium, phosphorus, magnesium, and calcium — as well as trace minerals in your diet.

Health Benefits

With all the nutrients asparagus provides, it’s not surprising it can have lots of beneficial effects on your health. Eating vegetables is inversely related to cardiovascular disease risk - meaning the more vegetables you eat, the lower your risk of heart disease.

Asparagus provides a variety of bioactive components that are good for heart health, cellular support, skeletal health, and digestion. It can help reduce hypertension because it’s a natural diuretic, and it supports gut health by providing a natural source of probiotics.

Some studies have even shown that elements extracted from asparagus in lab experiments can help fight against cancer cells.

Heart health
Digestive health
Bone health
Cellular support
Natural diuretic
Reduce hypertension
Possible support against cancer

Cooking Asparagus

Another great thing about asparagus is how easy it is to prepare. Asparagus is already full of bright, springtime flavor. It’s best served lightly cooked or raw, and it only takes a few minutes to make.

Asparagus can be grilled, roasted, blanched, steamed, sautéed, and eaten raw! Whatever method you use to cook asparagus, you will know it’s done when it turns a nice bright green color. If the color starts to dull, it is getting overcooked.

Preparing Asparagus

To get rid of the woody, fibrous ends, hold the asparagus stalk near the middle and gently bend to snap off the bottom. It will naturally break off, separating the tender stalk from the tough end. If you’re using thinner stalks that aren’t very tough, you can simply cut about an inch or so off the bottom.

It’s also best to use the freshest asparagus you can. Asparagus should be firm and crisp — wrinkles on the stalks or mushy tips are signs that it’s not fresh anymore.

Grilling

In the summertime, grilling is a wonderful way to enjoy this crisp vegetable. Remember though, it’s important not to overcook asparagus because it will become mushy and lose its bright flavor.

If you think you don’t like asparagus, I encourage you to try it again after only lightly cooking it. Starting with fresh, high-quality produce allows you to let the ingredients shine. A pinch of salt and your favorite seasoning is all it takes to make a delicious side dish.

Dry Cooking

Dry cooking methods usually take 10 to 15 minutes (grilling, roasting, broiling), with less time for higher-heat cooking. Steaming or blanching takes even less time, usually 3 to 5 minutes. Note that the cooking time also depends on the size of the asparagus you’re using — large, thick stalks take longer than super skinny asparagus.

For raw asparagus, simply shave into ribbons using a vegetable peeler or slice diagonally for a green salad topper.

Growing Asparagus

Asparagus is native to regions of Europe and western Asia, but with the right climate, it can grow well in other places too. It has been successfully introduced throughout the U.S., growing in most temperate regions. If you live somewhere with cooler weather and longer winters, asparagus will grow even better.

If you like growing your own vegetables and love asparagus, you could consider adding it to your home garden if you have room for some beds.

Growing your own asparagus can take a while if you’re starting anew. It may take 2 to 3 years for the plant to develop and produce, but will continue to be a great source of fresh asparagus for 15+ years once established.

I encourage you to eat more asparagus this month. It can help you up your vegetable intake, get those essential vitamins and minerals, and get some tasty variety in your diet.

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http://powo.science.kew.org/taxon/urn:lsid:ipni.org:names:531229-1#uses

https://www.almanac.com/plant/asparagus

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What’s In Season: May Produce Guide

by Mirafruit, seasonal, seasons, vegetablesMay, seasonal fruits, seasonal 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!

How To Control Common Tomato Pests

by Miragarden, health, ingredients, recipes, vegetables, vegetariangarden pests, red tomatoes, tomato pests, tomatoes

There is surely nothing better than a fresh, sun-ripened tomato. The aroma and the flavor are indescribably and mouthwateringly delicious. That’s probably why so many people give in to the lure of tomato plants on display at the hardware or grocery store in early spring. The promise of eating your own home-grown tomatoes is a temptation that's hard to resist.

If you do give in and proudly cart home your tomato plants chances are you’ll soon discover you’re not the only one who loves tomatoes. There are a number of common pests that are only too happy to feast on your delicious tomatoes and ruin them in the process.

Top Tomato Plant Pests

Unfortunately, garden pests are inevitable. The good news is if you know what you are doing you can get rid of them before they’ve done a number on your tomatoes. Although there are dozens of pests which can be harmful to your tomatoes, these are a few of the most common ones you’ll find in the garden.

Aphids - These are small insects which can be green or black and may or may not have wings. Typically they like to cluster on the bottom of the tomato leaves. They damage the plant by sucking moisture, and nutrients, which causes curled and yellowed leaves. The damage may also stunt the plants.

Cutworms -These are actually a species of moth caterpillars and they live in the soil. They pose a threat especially for young tomato plants as they like to chew the stems. If you see your tomato plants there one day and “cut” off lying on the ground the next, chances are you have cutworms. They have been known to decimate an entire crop of newly planted tomatoes overnight.

They aren’t just a problem for the immature seedlings. Cutworms can also damage older tomato plants by chewing on the stems and leaves creating holes in them.

Colorado Potato Beetles - Although it’s called a potato beetle, this pest also affects tomatoes, peppers, and eggplants. Both the larvae and the adults eat the leaves of the tomato plant leaving only the stalks and veins.

Hornworms - Another caterpillar, this one is the immature form of a five-spotted hawkmoth. They are known for having a voracious appetite and can plow through tomatoes, both the plants and the fruit. Due to their tomato leaf coloration and habit of hanging out on the underside of the leaf these can be hard to spot. If you notice dark droppings on the leaves you can turn them over to see if there is a hornworm on the bottom of the leaves.

Stink Bugs - The immature nymphs and the adult stink bugs suck the sap from the plant and can harm the fruit. As the name indicates, they have a rather unpleasant odor, especially if squashed or threatened. One way to tell if you have stink bugs on your tomato plants is if you see yellow-white spots underneath the skin of the ripe fruit.

Luckily there are ways to deal with these pests without the use of harmful ingredients. As much as possible you want to use organic method. This is because many of the chemicals used in commercial insecticides and pesticides are known to be toxic to humans. In some cases studies indicate a link between the use of pesticides and neurodegenerative diseases like Parkinson’s.

Your Organic Garden Pest Solution

As soon as you notice any of these common garden pests on your tomato plants you need to address the issue. Spraying the plant with water can dislodge the pests. This can be repeated for several days in a row in order to remove as many as possible. You’ll also want to incorporate one or more of the following organic, non-toxic, solutions:

Beneficial insects – add beneficial insects (ladybugs, praying mantis, and lacewings) to the garden and let them forage on the bug population. These beneficial insects can usually be ordered online.

Collars - make a rectangular strip of cardboard and place one around each tomato stem. This can protect the plant from cutworms as they typically will not climb over the collar.

Companion planting - adding plants like basil, dill, or marigolds to your garden may help ward against the pests.

Hand-picking – not a very pleasant task, this is, nonetheless necessary. Put on a pair of gardening gloves, prepare a container with warm, soapy water, and pick them off, dropping them into the water.

Organic insecticidal soap – follow the directions to mix up a 2 to 3% solution. This can then be applied directly to the plants/pests to remove them.

Neem oil – an organic, plant-based oil, neem can be very effective against many garden pests, especially aphids, stink bugs and tomato fruit worms.

Weeding – garden debris and weeds around your plants potentially creates a habitat/hiding place for many pests. Keeping the area around your plants clear can cut down on this.

What To Do With Tomatoes

Of course, if you’re going to grow tomatoes you are certainly going to want to eat them. I confess my favorite is a deliciously ripe tomato sliced, sprinkled with sea salt, and a smear of homemade mayonnaise.

If you’re fortunate enough to have overly abundant tomato plants there are a few other tasty things to do with tomatoes including:

Green tomato chutney

A perfect condiment for roast meats, hotdogs, and Indian food.

Oven-roasted tomatoes

This is a good way to preserve tomatoes so you can enjoy them later in the year when they are no longer in season

Roasted vegetable soup with tomato and fennel

Although the recipe calls for Roma tomatoes really any tomato will do. This is a wonderful soup when tomatoes and fennel are in season. If you have enough you can make and freeze it to enjoy in the middle of winter.

[expand title="Sources"]

"Toxicity Of Pesticides". Penn State Extension, 2021, https://extension.psu.edu/toxicity-of-pesticides.

Costa, Lucio, G. "Neurotoxicity Of Pesticides: A Brief Review". Frontiers In Bioscience, vol 13, no. 13, 2008, p. 1240. Frontiers In Bioscience, doi:10.2741/2758.

PMC, Europe. "Europe PMC". Europepmc.Org, 2021, https://europepmc.org/article/PMC/5285268.

Rauh, V. A. et al. "Impact Of Prenatal Chlorpyrifos Exposure On Neurodevelopment In The First 3 Years Of Life Among Inner-City Children". PEDIATRICS, vol 118, no. 6, 2006, pp. e1845-e1859. American Academy Of Pediatrics (AAP), doi:10.1542/peds.2006-0338.

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EWG’s 2021 Dirty Dozen List

by Mirafruit, vegetables2021 dirty dozen, dirty dozen, EWG, EWG 2021

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.

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

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. 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.

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!

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

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

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Braised Carrots Recipe

by Mirarecipes, vegetablescarrots

One of our favorite family recipes is braised carrots. It makes an appearance at all holidays and is a comfort food that we all love, they're delicious anytime.

Everyone knows that carrots are very high in beta-carotene (that's what gives them their lovely orange color). This is converted to vitamin A in the liver. The antioxidants in carrots are believed to be very beneficial for cardiovascular health, night vision, and are thought to help protect the body against certain cancers. Carrots are also very high in vitamins K and C as well as providing lots of fiber, definitely a good food.

We've been making this recipe for so many years that I'm not sure where the original recipe came from; it's been modified over time and this is our version:

Braised Carrots

Print Recipe Pin Recipe

Ingredients

6 large carrots, scrubbed, peeled and cut into 2″ chunks
1 large onion, diced
2 T. butter
1/2-3/4 C. water
1 T. vegetarian soup base
1 T. sucanat
generous pinch salt
1 T. freshly minced parsley

Instructions

Sautee the onions in the butter until soft
Add the carrots and toss for 1-2 minutes until thoroughly coated
Add 1/2 C. water and the soup base
Turn heat down to simmer, cover and let sit 10-12 minutes
Check to see if more water is needed
Let simmer another 5-7 minutes until carrots are done
Add sucanat and salt and stir well
Sprinkle with parsley and serve

Instant Pot Summer Vegetable Soup

by MiraInstant Pot, Instant Pot, seasons, summer, vegetables

I love my Instant Pot

Ever since I got an Instant Pot® (IP) it has become my favorite appliance. I use it so much that I got tired of dragging it up from the cupboard under the counter and now it lives on my kitchen counter full-time. It gets used regularly for a wide variety of dishes. That includes for summer meals.

Just because it's summertime doesn't mean that we should not eat soup. And while there are lots of delicious cold summer soups, like this amazing gazpacho, even hot soups can be a wonderful summertime dish because they take advantage of the season and what's fresh. Of course just because we want to enjoy summer soups, doesn't mean we want the heat and humidity in our kitchen that comes along with cooking soup. That's where the instant pot is such an amazing kitchen tool. it takes so much less time and therefore adds less heat to the kitchen.

This recipe is so quick and easy to put together that it's sure to become one of your summertime (or anytime) favorites. And one of the best things about it is that it's actually a pretty flexible recipe. Don't have green beans? Use lima beans. Or asparagus. Don't have zucchini, add mushrooms. You really can add a wide variety of vegetables to this. (pssst…I've sometimes been known to clean out my crisper drawer by simply throwing a bunch of veggies into the instant pot, following the general proportions of this recipe, adding bone broth, herbs, and letting the IP do it's magic.)

Instant Pot Summer Vegetable Soup

2019-06-07 21:44:42

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Ingredients

1 tablespoon extra virgin olive oil
3 cloves garlic, minced
4 large stalks celery, chopped
4 large carrots, sliced
1 medium red onion, chopped
1 cup green beans, cut into pieces
1 cup zucchini or summer squash, diced
8 cups bone broth
1 pound red potatoes, quartered
1 teaspoon fresh rosemary, minced
1/2 teaspoon fresh thyme, minced
1 teaspoon fresh parsley, minced
1 pint cherry tomatoes, chopped
2 cups fresh baby greens such as kale, spinach or arugula
Sea salt and fresh ground black pepper to taste
2 tablespoons fresh lemon juice
Parmesan cheese, freshly shaved or grated

Instructions

Add olive oil to liner pot and set function to Sauté
Add garlic, celery, carrots, and onion,
Sauté until onion is wilting and golden in color, approximately 4-5 minutes
Add green beans, zucchini, potatoes, tomatoes, herbs, salt and pepper
Add bone broth and stir to combine
Put on lid and lock into place, setting the vent to “Sealing”
Set pot to “Manual” for 3 minutes
When cooking time is finished, allow pressure to release naturally for 10 minutes, then manually release any remaining pressure
Remove lid and add baby greens and lemon juice, stirring to combine well
Serve immediately topped with freshly shaved or grated Parmesan cheese
Enjoy!

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

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Here are a few more fabulous summertime recipes

Powerhouse Summer Smoothie Bowl

by Mirafruit, summer, super foods, vegetables, vegetarian

Smoothies are a familiar way to get fruit into your diet. But you can take it one step further by adding veggies and healthy fat. This means you’re not simply getting a dessert disguised as a healthy snack, you’re actually getting several nutrient dense servings of fruit and vegetables.

If you’re familiar with the idea of smoothie bowls, then you know that there are a wide variety of bowl types as well as a never-ending list of ingredients to choose from. Smoothie bowls are a great way for you to get a lot of nutrients in an easy to digest dish. So where do you start?

This article provides a smoothie recipe that you are really going to love. The Powerhouse Summer Smoothie Bowl delivers great nutrition that’s easy to prepare and simply delicious.

Why You Should Try It

The reduced sugar in this smoothie is a definite plus. It’s more than just a fruit and fruit juice sugar bomb. With the addition of leafy green veggies plus avocado for a healthy fat, you’re getting a more nutrient-dense smoothie. And the toppings are booster foods that add a delicious and nutritious extra.

Dark leafy greens are always a good choice. Rich in antioxidants and important nutrients they tend to be high in vitamin A, vitamin C, calcium, iron and more. Due to their bitter nature, they’re also great for heart health and can help stimulate the liver.
The bromelain in pineapple aids the digestive function. A fabulous source of vitamin C and manganese, pineapple is also anti-inflammatory and an antioxidant-rich food.
Avocados are a good source of pantothenic acid and fiber, but they also deliver a nutrient dense punch with vitamin K, copper, and folate. Studies have shown them to be supportive of cardiovascular health as well as helping to balance blood sugar.
Known for their phytonutrient dense qualities, blueberries are high in vitamin K, manganese and are a great source of anthocyanins. Research indicates that they are helpful for blood pressure regulation, memory support, and have anti-carcinogenic properties.
Using green tea instead of juice not only cuts down on the sugar, but it also bumps the antioxidant qualities of this smoothie. Rich in the amino acid theanine and EGCG (epigallocatechin gallate), green tea has been shown to be supportive for brain health, boosting the metabolism, protective of brain function, and it’s anti-carcinogenic.
And last but not least are the toppings. The seeds are wonderful sources of protein and omega-3 fatty acids. The cacao is high in both fiber and iron as well as providing antioxidants and magnesium.

So all in all this smoothie is a great choice for real food nutrition. Either as a bowl or a traditional smoothie, it definitely delivers a nutrient-dense punch.

Powehouse Summer Smoothie Bowl

2019-05-10 17:44:04

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Ingredients

1 cup organic baby kale or spinach
1 cup frozen organic blueberries
3/4 cup green tea
½ cup pineapple
½ of an avocado
1 scoop collagen protein powder

Topping suggestions

¼ cup granola
2 Tbsp. pumpkin seeds or mixed sprouted seeds
1 Tbsp. flax seeds
2 Tbsp. cacao nibs
1-2 Tbsp. blueberries
1 Tbsp. goji berries

Instructions

Start by blending the blueberries, green tea and leafy greens
Add remaining ingredients and blend until smooth
If a thinner consistency is desired (for a smoothie rather than a bowl) add a little more tea
If a thicker consistency is desired then freeze the pineapple before adding to the blender
Pour/scrape into a cup or bowl
Use toppings of choice and garnish the smoothie as desired
Enjoy!

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

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Here are a few more fabulous summertime recipes

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

Vegetarian Shepherd’s Pie

by Miragluten free, legumes, protein, recipes, vegetables, vegetarianrecipes

Seasonal eating

If we choose to eat seasonally (and we should) we need to respect the foods that are available during certain seasons. That means also paying attention to the needs of our body. In the cooler months of the year, we are looking for comfort food. Warming, nourishing foods that are deeply satisfying. Not the lighter, crisper salads and cooling foods of summer. That's because winter is the settling in and deep, rooted nourishing time of year. It's perfect for hearty dishes like Shepherd's Pie.

The versatility of shepherd's pie

Shepherd's pie is a great dish because it is so versatile; a “crust”, a vegetable filling and a mashed root vegetable topping. It makes a delicious meal served with say, a hearty salad, and a simple millet muffin. The crust can be made with ground meat or you can use a legume base, such as lentils. For the topping potatoes tend to be the most common. But sweet potatoes, a carrot and parsnip combination, or even turnips can be a delicious way to top off the pie.

One of my favorite dishes for this time of year is my vegetarian shepherd's pie using lentils for the crust. Because only half of my family are vegetarians, I usually make two pies, one with a ground turkey crust and one with a lentil crust. This means there are plenty of tasty leftovers to keep everyone happy for a couple of days.

About lentils

Lentils, (Lens Esculenta), also known in Indian cuisine as dal, are a legume (as are all dried beans and peas). While most legumes need to be soaked before cooking, lentils are very quick and easy to prepare.

They come in different varieties, green, brown, black, yellow, orange, and red, although most of us are familiar with the green kind which is easily available. Lentils are nutrient-dense powerhouses and their nutrition content includes being very high in fiber, folate, tryptophan, and manganese. Their nutrient-rich profile makes them good for healthy bones, fatty acid and cholesterol synthesis, and help stabilize blood sugar among other things. They are also good sources of protein, iron, and phosphorus, all of which the body needs for bone health.

Cooking with lentils

When cooking lentils it's important to know that they are often packaged straight from harvest. So they need to be sorted and rinsed before you can cook them. The general ratio for cooking lentils is 1 cup of lentils to three cups of water or nourishing broth.

After cooking it's best to let them sit for 10 minutes or so to firm up before using in a recipe. Otherwise if you try to use them while they are still warm they tend to get mushy.

If you are using them in a salad, let them cool completely before adding the other ingredients and your dressing.

Vegetarian Shepherd's Pie

2019-08-08 10:38:09

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Ingredients

1 cup lentils
3 cups water
1/2 C. chopped onion
1 T. nutritional yeast
1 T. dried, Kirkland No Salt seasoning
1 tsp. sea salt
2 C. lightly steamed or heated veggies
1 Tbsp GMO coconut aminos
2 C. mashed potatoes
paprika

Instructions

Lightly grease pie pan
Preheat Oven to 350F
Bring the water to a boil
Add the lentils and the onion, cook on medium for approximately 30 minutes
Remove the lentils from the heat and let sit 10 minutes
Mash together with nutritional yeast, seasoning, and salt
In a lightly greased pie pan, put in the mixture and shape it into a bottom crust
Fill the crust with veggies
Drizzle with coconut aminos
Top with mashed potatoes
Sprinkle with paprika

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

Spicy Millet Muffins

2019-08-08 10:36:02

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Ingredients

2 1/4 C gluten free flour baking blend
1/3 C millet
1 t baking powder
1 t baking soda
1 Tsp fine sea salt
1 jalapeno seeded and minced fine
1 T toasted cumin seeds
2 T toasted pine nuts
1 C buttermilk
1/2 C olive oil
1/2 honey
1 egg whisked

Instructions

Preheat oven to 400 degrees Fahrenheit.
Oil a 12 cup muffin tray and line the bottom of each with cut parchment paper
Mix all dry ingredients with the jalapeno, toasted pine nuts and the cumin seed.
Mix all wet ingredients together then fold into the dry ingredients until incorporated well.
Fill each cup 3/4 full and bake for approximately 15 minutes.
Let cool and remove from tin.

Notes

You may want to do 2 pans as this recipe makes a little more than a dozen muffins. You can fill the empty muffin tins with water or pie-weights to help make the cooking time a little more even.

By Angie Needles

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

Don't forget to check out these other delicious lentil recipes: