From Our 2025 Mango Tree to the Table

Every year, I look forward to our Mango tree harvest. Family and friends come together to help pick the mangoes. This year, our tree was overflowing with mangoes.  I tried a few new recipes and old favorites. 

Nutrition Profile

Mangoes are not only delicious but also contain essential nutrients. The nutritional value of mangoes can vary slightly depending on the variety and ripeness of the fruit, but in general, they are a rich source of Vitamin C, folate, and water.

8-ounce Mango equals 136 Calories, 1g Fat, 34g Carbohydrates, 30g Total Sugars, 2g Protein, 2 mg Sodium, 4g Dietary Fiber.

1/2 cup Mango pieces equals 50 Calories, 12g Carbohydrates, 11g Total Sugars, 1g Protein, 1 mg Sodium,  1g Dietary Fiber.

Recipes

Mango Oatmeal Muffins

Ginger Glazed Salmon with Mango Salsa

Mango Chicken Pasta Salad

Mango Raspberry Yogurt Parfait

Stuffed Cucumber with Chicken Mango Salad
Mango Milkshake
Mango Berry Fruit Salad

Mango Chicken Broccoli with Ginger Dressing

More Ways to Use Mangoes.
1. Top 10 Ways to Use Frozen Mangos. Fruits and Veggies More Matters.
2. Juicy Mango Gelatin Recipe. Janice Bissex, MS, RDN, and Elizabeth Weiss, MS, RD. Academy of Nutrition and Dietetics.

Until Next Season

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

Ingredients.
1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

Directions.
1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.

Mango Oatmeal Muffins

Mango Oatmeal Muffins

Serves:12

Ingredients:
1.5 cups mango or frozen mango, thawed
¼ cup brown sugar
2 eggs
½ cup canola oil
1.5 cups whole wheat flour
1 tsp baking soda
1 tsp baking powder
1/3 cup oats
1 tsp cinnamon
¼ tsp salt

Directions:

1. Preheat the oven to 375 F.

2. Whisk together two eggs, brown sugar, and oil in a medium bowl.

3. Next, add softened mango and mash with a fork to combine with wet ingredients.

4. In a separate bowl, stir all dry ingredients (flour, oats, baking soda, baking powder, cinnamon, and salt).

5. Then, add the dry ingredients to the wet ingredients and stir to combine, forming a batter.

6. Fill non-stick muffin tins 2/3 full with batter.

7. Bake for 15 to 20 minutes. Use a toothpick to insert into the muffin to check doneness; if the toothpick comes out clean, they’re ready.

Nutrition Information.
Calories (kcal)           182
Protein (g)                  4
Carbohydrates (g)      19
Total Dietary Fiber (g) 3
Total Sugars (g)          6
Added Sugar (g)         3
Fat (g)                        11
Saturated Fat (g)         1
Cholesterol (mg)         31
Calcium (mg)              72
Magnesium (mg)         39
Phosphorus (mg)         71
Potassium (mg)          115
Sodium (mg)              165

Ginger Glazed Salmon with Mango Salsa

This marks my inaugural experience with an air fryer. As a salmon enthusiast intending to create a mango salsa for Our Mango series, everything seemed perfectly aligned for a delicious meal.

After unboxing the air fryer, I was eager to find the cooking instructions. However, to my dismay, there were none to be found. Fortunately, I turned to YouTube, where I discovered a helpful tutorial on how to prepare salmon using the air fryer. The outcome was truly delightful, and I couldn't be happier with the results.

    

 Ginger Glazed Salmon with Mango Salsa

Serves 1

Ingredients
6 oz Salmon, fresh or defrosted
2 Tbsp Ginger dressing as a marinade

Mango Salsa
1/2 Mango, diced
2 Tbsp Tomatoes, diced
2 Tbsp Onions, diced
2 Tbsp Green peppers, diced
2 teaspoons Ginger marinade

1. Preheat the air fryer to 400 degrees Fahrenheit.
2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes.
3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes.

4. While the salmon is cooking, prepare the mango salsa.
5. Combine all the salsa ingredients together and mix gently.
6. Top salmon with mango salsa and enjoy.

 

Nutrition Information
Analysis based on One serving.
Calories (kcal)                327
Protein (g)                       34
Carbohydrates (g)          18
Total Dietary Fiber (g)      2
Total Sugars (g)              14
Added Sugar (g)               0
Fat (g)                             13
Saturated Fat (g)              1
Cholesterol (mg)             73
Sodium (mg)                  222

Raspberries: A Versatile and Nutritious Delight

Raspberries are a member of the Rosaceae family and genus Rubus. These versatile fruits lend themselves beautifully to various culinary creations, ranging from delectable jams, pies, and tarts to refreshing smoothies and invigorating beverages. Beyond their culinary appeal, fresh raspberries offer a wealth of nutritional benefits, including being an excellent source of vitamin C.

Whether you savor the pleasure of picking and enjoying raspberries directly from their stems or explore their culinary potential in an array of delightful dishes and beverages, these vibrant berries offer a delightful experience for your taste buds and overall well-being.

One noteworthy advantage of raspberries is that they are self-fertile, meaning a single bush is sufficient for fruit production. However, they benefit from pollination by bees, which increases the likelihood of a bountiful harvest. Be patient after planting, as raspberry bushes typically produce fruit around one year after planting.

While raspberries naturally thrive in cooler climates, numerous raspberry varieties are now available to suit various planting zones. This expanded selection allows gardeners in different regions to cultivate raspberries successfully, adapting to their specific climate conditions.

With the right selection of raspberry varieties and proper care tailored to their specific needs, you can enjoy a productive raspberry harvest regardless of your climate zone.

The Significance of Pruning

Pruning plays a crucial role in maintaining the health and productivity of raspberry plants. While raspberries are perennial plants, it's essential to understand that the canes responsible for bearing fruit live for only two summers. Proper pruning practices are necessary to ensure the continued success of your raspberry crop.

To maintain the vitality of your raspberry plants and ensure continuous fruit production, it's crucial to prune out the dead canes each year. Pruning them out allows the plant to direct its energy toward producing fruit in the upcoming year.

Removing the dead canes creates space and resources for new growth and development. This cyclical pruning process ensures the sustained productivity of your raspberry plants year after year.

Remember, regular and timely pruning is vital in raspberry cultivation, enabling the plants to thrive, rejuvenate, and consistently produce abundant and healthy fruit crops.

Selecting Raspberries: Look for raspberries that are brightly colored and have a plump appearance. Avoid berries that are dull, mushy, or have a dull color. Check the container for any signs of mold or excessive moisture. Moldy berries can quickly spread and spoil the rest of the batch. Give the container a gentle shake to see if the raspberries move freely. This can indicate their freshness and firmness.

Storing Raspberries: Keep raspberries refrigerated immediately after purchasing or picking. The cool temperature helps slow the ripening process and extend their shelf life. Store raspberries in a shallow container or on a paper towel-lined plate to allow for air circulation and prevent moisture buildup. Wash raspberries just before you plan to use them. Excess moisture can promote mold growth and cause them to spoil faster. If you have excess raspberries that you won't be able to use within a few days, consider freezing them to preserve their freshness.

Freezing Raspberries: Start by gently washing the raspberries under cool running water. Be careful not to soak them, as this can lead to waterlogging. Place the washed raspberries in a single layer on a baking sheet or tray lined with parchment paper. Place the baking sheet in the freezer and allow the raspberries to freeze individually for about two hours or until they are firm. Transfer the frozen raspberries to a sealed plastic bag or airtight container. Make sure to label and date the package. Return the raspberries to the freezer and use them within ten months for the best quality.

Remember, raspberries are delicate fruits, so handle them gently to avoid crushing or bruising. Proper selection and storage allow you to enjoy fresh and delicious raspberries for longer periods.

Raspberry Recipes

1. Healthy Raspberry Recipes, EatingWell

2. Top 10 Ways to Enjoy Raspberries, Fruit and Veggie

Macaroni Mania: From Classic to Creative

Macaroni Mania: From Classic to Creative

Macaroni is a type of dry pasta traditionally shaped and produced in various sizes and shapes. Made from durum wheat, macaroni is commonly cut into short lengths; curved macaroni may be referred to as elbow macaroni. Some home machines can create macaroni shapes, but like most pasta, macaroni is typically made commercially through large-scale extrusion. The curved shape is created by different extrusion speeds on opposite ends of the pasta tube as it emerges from the machine.

In North America, the word "macaroni" is often used synonymously with elbow-shaped macaroni, as it is the most often used in macaroni and cheese recipes.

Macaroni Salad with Creamy Avocado Dressing

Resources

1. Macaroni. From Wikipedia
2. Healthy Macaroni Recipes, EatingWell

Happy Birthday America Healthy Red, White, and Blue Foods

Red, White, and Blue Food Choices

Red, White, and Blue on a Bun

Yields: 2 servings

Ingredients

1 Whole Wheat Hamburger Bun
1 Whole Wheat Hot Dog Bun
1 Strawberry
9 Raspberries

3 Blackberries

14 Blueberries

1 Tbsp Cream Cheese, reduced-fat

Red, White, and Blue Parfait

Ingredients

1/3 cup Blueberries
1/3 cup Fat-free Vanilla Yogurt
1/3 cup Strawberries, sliced

Red, White, and Blue Sandwich on
 Sourdough Bread with Cream Cheese,
Yogurt-Covered Raisins, Blueberries,
Raspberries, and Strawberries

Ingredients

2 slices thin Sourdough Bread

2 Tbsp Cream Cheese, low fat

7 yogurt-covered Raisins

1/2 cup Blueberries

2 Strawberries

4 Raspberries

Directions

1. Spread cream cheese on half the bread.

2. Use the yogurt-covered raisins and blueberries as the stars on the flag.

3. Slice strawberries to form the stripes on the flag.
4. Garnish: Blueberries and Raspberries.

July 3, Eat Beans Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. They are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

US Dry Bean Council

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.


Bean Recipes

Bean Burrito

Black Bean Soup Garnished with

Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll

Made in America Day

Made In America

Made in USA

Do you promote your products as “Made in the USA”? Under the law, certain products are required to disclose their U.S. content. For others, manufacturers and marketers who choose to make claims about the amount of U.S. content must be aware of the Federal Trade Commission's (FTC) Enforcement Policy Statement on U.S. Origin Claims. Is your company up on what's required?

The Made in USA mark is a country of origin label indicating the product is "all or virtually all" made in the United States. The label is regulated by the Federal Trade Commission (FTC).

In general, goods imported into the United States must have a country of origin label unless accepted, but goods manufactured in the United States can be sold without any sort of "Made in the USA" label unless explicitly required. Voluntary claims about the amount of U.S. content in other products must comply with the FTC’s Made in USA policy.

A Made in USA claim can be expressed (for example, "American-made") or implied. In identifying implied claims, the Commission focuses on the overall impression of the advertising, label, or promotional material. Depending on the context, U.S. symbols or geographic references (for example, U.S. flags, outlines of U.S. maps, or references to U.S. locations of headquarters or factories) may convey a claim of U.S. origin by themselves or in conjunction with other phrases or images.

Resources

1. Federal Trade Commission Protecting American Consumers

2. Products Made in the USA Directory, Made in USA Forever
3. Federal Trade Commission: Complying with the Made in USA Standard

4. Made in USA, Wikipedia

National Onion Day - From the Farm to the Table

Onions are bulb-shaped vegetables growing underground. Also known as bulb onions or common onions, they are grown worldwide.

Onions are rich in plant compounds and antioxidants, especially quercetin and sulfur-containing compounds. Colorful varieties, such as yellow or red ones, have different antioxidants than white ones.

Nutrition Benefits

Fat-free; saturated fat-free; very low sodium; cholesterol free; good source of dietary fiber.

Selection

Choose onions that are firm and dry with bright, smooth outer skins.

Storage

*Store whole onions in a cool, dark, well-ventilated place; use within 4 weeks.

*Refrigerate cut onions in a tightly sealed container; use within 2-3 days.

How to Grow Onions from Seed

Culinary Uses

Onions are served cooked as a vegetable or part of a prepared savory dish and can also be eaten raw or used to make pickles or chutneys. For example, onions may also be used as a main ingredient in French onion soup, creamed onions, and onion chutney. They are versatile and can be baked, boiled, braised, grilled, fried, roasted, sautéed, or eaten raw in salads.

Recipe: RoastedOnions

Onions are pungent when chopped and contain certain chemical substances which irritate the eyes.

Onions are toxic to dogs, cats, guinea pigs, and many other animals.

Tips on how to add onions to your diet:

*Add sliced or diced white, yellow, green, or red onions to your favorite salad.

*Add caramelized onions to savory baked goods.

*Combine cooked onions with other vegetables for a healthy side dish.

*Add cooked onions to egg dishes, such as omelets, frittatas, or quiches.

*Top meat, chicken, or tofu with sautéed onions.

*Use onion and garlic as a base for stocks and soups.

*Make a homemade salsa with onions, tomatoes, and fresh cilantro.

*All onions to soup, chili, or stir-fry

*Blend raw onions with fresh herbs, vinegar, and olive oil for a tasty homemade salad dressing.

Resources 

1. Onion, @Fruits_Veggies 
2. Planting, Growing, and Harvesting Onions, Old Farmer’s Almanac
3. Health Benefits of Onions, Healthline, by Jillian Kubala, MS, RDN

From Farm to Table: Pineapples - Creative Creations

Nutrition Profile

Pineapples contain the bromelain enzyme, which can break down proteins, and you can use them to tenderize meat.

Bromelain may help arthritis pain by easing inflammation. Pineapple is also a good source of vitamin C, which helps the immune system.

Pineapple Tidbits 
1. Hawaii produces about 1/3 of all pineapples in the world.
2. Pineapples are a cluster of hundreds of fruitlets.
3. Pineapples take about 18-20 months to become ready to harvest.
4. One pineapple plant can produce one pineapple at a time.
5. In 1493, explorer Christopher Columbus found pineapples on Guadeloupe Island in the Caribbean.
6. Historically, Hawaii was the world's largest producer and source of U.S. pineapples. Today, the largest producers include the Philippines, Brazil, and Costa Rica.

Pineapple Selection
Pass over sour-smelling or bruised pineapples. Fruit from Hawaii or Central America tends to be freshest.

Pineapple Care
To make your pineapple softer and juicier, keep it at room temperature for 1 or 2 days before cutting.

How to Select
Choose pineapples with dark green leaves that are heavy in size. Avoid soft or dark spots and dry-looking leaves.

How to Store
Eat as soon as possible.
Refrigerate cut pineapple for 2-3 days.

Waffle with Peanut Butter, Pineapple, and Blueberries

Ingredients

1 Waffle
2 teaspoons Peanut Butter, reduced fat
1/4 cup Pineapple1/
3 cup Blueberries

Resources
1. Pineapple, Wikipedia  

2. 8 Fun Facts About Pineapple, #WebMD 

3. Pineapple: Nutrition. Selection. Storage @Fruits_Veggies