Discover the Wonders of Avocados - From Farm to Table

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also give you vitamins C and E, plus natural plant chemicals that may help prevent cancer.

Avocados are low in sugar. And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.

Fat and Calories

Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. 

Avocados have a lot of calories. The recommended serving size is smaller than you’d expect: 1/5 of a medium avocado (or 1 ounce) is 50 calories.

Recipe: California Avocado Super Summer Wrap Recipe,
Fruits & Veggies— More Matters  

How to Prepare Avocados

Store avocados at room temperature, keeping in mind that they can take 4 to 5 days to ripen. To speed up the ripening process, put them in a paper bag along with an apple or banana. When the outside skins are black or dark purple and yield to gentle pressure, they’re ready to eat or refrigerate.

Wash them before cutting so dirt and bacteria aren’t transferred from the knife onto the pulp.

While guacamole is arguably the most popular way to eat avocado, you can also puree and toss with pasta, substitute for butter or oil in your favorite baked good recipes, or spread or slice onto sandwiches. Try adding avocado to salad, pizza, soup, salsa, eggs, and sandwiches.

When ordering at a restaurant, remember that not all avocado dishes are created equal. Some items -- like avocado fries and avocado egg rolls -- are coated in batter and fried, making them much higher in both calories and fat.

Top Ways to Enjoy Avocados

1. Skip the Mayo! Mash 1/3 an avocado and spread it on your sandwich instead of mayonnaise. Rich in monounsaturated fat, avocados are a healthy substitute for mayonnaise, cream cheese, butter, or sour cream.  

2. Avocado is a deliciously rich, healthy, and filling addition to salads. Just dice and toss!

3. Add some avocado slices to your sandwiches! This tasty fruit adds a delicious flavor but it also adds substance to an otherwise meager concoction. 

4. Enjoy avocado as part of a healthy stir-fry dish.

5. Grab a Spoon. Halve avocados, remove the pit and start spooning. Want a little kick? Add some low-sodium soy sauce in that little dip in the middle.

6. Avocados are perfect in fish and seafood sauces.

7. Halve avocados then use a small ice-cream scoop to fill the little dip in the middle with your favorite chicken, tuna, or ham salad recipe.

8. Mix together one mashed avocado, 1/2 cup of non-instant oatmeal, and one tablespoon of honey. Apply to your face, wait 15 minutes then rinse.

9. Prepare Guacamole 

Allergic to Latex?

If you have a latex allergy, talk to your doctor before adding avocado to your diet. People with a serious allergy to latex may also experience symptoms after eating an avocado.

Resources

Choose Healthy Fats,    #avocado #eatright
WebMD, Everything You Need to Know About Avocados  

Top 10 Ways To Enjoy Avocados, Fruits, and Veggies More Matters

Watermelon Wonderland: Fun Creations for all ages

Watermelon Wonderland: Fun Creations for all ages. 

The National Watermelon Promotion Board (NWPB) is a non-profit organization formed in 1989 by watermelon growers and shippers. Their goal is to increase consumer demand for watermelon through promotion, research, and educational programs. The NWPB has developed marketing programs to boost watermelon sales in supermarkets throughout the U.S. and Canada. Their site contains recipes, nutrition facts, fun games for children, lessons for educators, and information for health professionals and the media.

Watermelon and Food Safety

1. Wash your hands thoroughly with soap and water before cutting watermelons.

2. Wash the outer surface of the melon with clean running water and dry to remove any dirt. If you purchase a pre-cut piece of watermelon, you should rinse the rind portion in fresh water and dry it.

3. Wash cutting boards, countertops, scoops, knives, and other equipment or utensils with hot water and soap to avoid cross-contamination.

4. If you refrigerate the watermelon after purchasing, be sure to keep the watermelon cool.
5. Always refrigerate watermelon once you have cut into it. Place in a covered container or cover the cut surface with plastic wrap to prevent the melon from becoming mushy.

Nutrition Facts about Watermelon

Watermelon is rich in Vitamin A and Vitamin C, contains no Trans Fatty Acid, no Cholesterol, very low in sodium, and has only 46 calories in One Cup. Watermelon contains lycopene, an antioxidant which may reduce the risk of cancer.

Watermelon contains about 6% sugar and 92% water by weight. It is a great way to get additional fluids.

Creating Snacks or a

Light Meal using Watermelon

Shrimp Cocktail Watermelon

Watermelon Fruit Cup

Watermelon Stuffed Sushi

Watermelon Stuffed Chicken Salad
with Crackers, Raspberries & Mango

Watermelon Stuffed Tabouli with Goat Cheese

Watermelon Stuffed Granola with Seasonal Fruit

Watermelon Circles with Feta Cheese and Lentil Salad

Fun with Fruit

Watermelon and Feta Cheese Salad

Selecting a Watermelon

How to Grow Watermelons

Carving Watermelon
 

Spotlight on Asparagus

Spotlight on Asparagus

Asparagus is a perennial garden plant belonging to the Lily family. It is harvested in the spring when it is 6 to 8 inches tall. The most common variety of asparagus is green in color. There are two other edible varieties available. White asparagus is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select markets, and it is generally more expensive than the green variety since its production is more labor-intensive. The other edible variety of asparagus is purple in color. It is smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color.

Nutrition Information
Low in calories, only 20 per 3.5 oz. serving
Contains no fat or cholesterol
Very low in sodium
A good source of potassium. (1)
A source of fiber (2 grams per 3.5 serving)
An excellent source of folic acid
A significant source of thiamin and vitamin B6

Selection

Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for the best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel.

Preparation and Cooking

Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold.

Serving Ideas

•  Add cold asparagus to your favorite salad.

•  Toss cooked pasta with asparagus, olive oil, and your favorite pasta spices. 

•  Chopped asparagus make a flavorful and colorful addition to omelets.

•  Sauté asparagus with garlic, mushrooms, and tofu or chicken for a complete meal.

Recipes

Asparagus Recipes & Tips from The Produce Lady

How To Make Perfectly Roasted Asparagus

EatingWell, Asparagus 
Food Network, Asparagus recipes

Celebrate Walnuts - National Walnut Day

Walnuts are used for food after being processed, either green for pickled walnuts or after full ripening for nutmeat. They are nutrient-dense, with protein and essential fatty acids.

Nutrient Profile

Adding Walnuts to your Diet

1. Walnut meats are available in two forms; in their shells or shelled. The meats may be whole, halved, or in smaller portions due to processing.
2. Walnuts are often candied and may be used as an ingredient in other foodstuffs.
3. Pickled walnuts are the whole fruit that can be savory or sweet depending on the preserving solution.
4. Walnut butter can be homemade or purchased in both raw and roasted forms.
5. All walnuts can be eaten on their own (raw, toasted, or pickled) or as
6. Walnuts can be added to muesli
7. Add to oatmeal

8. Add crunch to a salad
9. Mix into a vegetable stir-fry for extra protein.

10. Popular in brownie recipes

Walnut oil is available commercially and is chiefly used as a food ingredient, particularly in salad dressings. Its low smoke point limits its use for frying.

More than 99% of the walnuts in the U.S. are grown in California’s Central Valley. Internationally, California walnuts supply three-quarters of the world’s walnut trade.

Walnuts positively impact heart health and may also improve cognitive function.

Recipe

Beet, Goat Cheese and Walnut Salad, California Walnut  

References

1. Walnut, Wikipedia  

2. California Walnut, Resources, and Recipes  

A Shrimp-filled Journey from around the World

Global Shrimp Delights: A Culinary Journey. Join us on a shrimp-filled journey worldwide, from prawn curry (India) to Paella (Spain).

Resources and Recipes

1. LouisianaShrimp Association

2. Food Network, Healthy Shrimp Recipes
3. TasteAtlas, Shrimp, and Pawn Dishes Around the World. 

Tuna Creations, Sustainable Seas World Tuna Day

Tuna Creations, Sustainable Seas. From classic to stylish, each dish offers a taste of the ocean's bounty, sustainably sourced and beautifully served. #WorldTunaDay #tuna

Tuna is a saltwater fish belonging to the mackerel family (Scombridae). It is one of the only species of fish that can maintain a body temperature higher than that of the surrounding water.

Mercury Concerns

Questions & Answers from the FDA/EPA Advice on What Pregnant Women and Parents Should Know about Eating Fish, FDA

Fish are a high-quality protein source, and lower mercury fish are a good choice for everyone. This advice is specifically for women who are pregnant, might become pregnant, or are breastfeeding, and for young children, but everyone can follow this advice.

Albacore has more omega-3 fat per ounce, but since it comes from a larger tuna species, it also has more mercury. On the other hand, chunk light comes from a smaller fish species and has less mercury and omega-3 fat.

The Food and Drug Administration and EPA recommend that women who may become pregnant, pregnant women, nursing moms and young children eat up to 12 ounces (2 average meals) of lower-mercury fish and shellfish each week. Since albacore ("white") tuna has more mercury than light tuna, when choosing your 2 fish, you can safely eat up to 6 ounces of albacore tuna each week (which is a healthy serving of tuna for one average meal).

Use the chart to help you choose which fish to eat each week. Eating a variety of fish is better for you and your child than eating the same type every time.

Canned Tuna
Tuna is one of the easiest protein sources to keep on stock for a quick meal.


Choosing the Right Can
Water and Oil-packed tuna can be used to create a healthy recipe. The most common water-packed varieties in the market are albacore and chunk light. Albacore has a milder flavor, while chunk light tends to have a stronger flavor. Three ounces of tuna canned in water has the following nutrition information:

Recipe

Tomato, Tuna & Tarragon Salad

Serves 6

Ingredients.
1/2 cup diced Red Onion
1/3 cup low-fat mayonnaise
Freshly Ground Pepper To Taste
6-ounce, 2 cans chunk light tuna in olive oil, water-packed
2 Celery stalks, thinly sliced
1/4 cup Packed coarsely chopped fresh tarragon leaves
8 cups torn lettuce, or mixed greens

Directions.

1. Place the onion in a small bowl and cover with cold water. Refrigerate for 20 minutes. Drain.

2. Whisk mayonnaise and pepper in a medium bowl. Add tuna, celery, tarragon, and onion; stir to combine. Serve on top of the lettuce (or mixed greens) with tomato and lemon wedges.

Resources

1. World Tuna Day, United Nations
2. Healthy Canned-Tuna Recipes, Skinnytaste

Tomato Tales: From Garden to Table

Tomato Tales: From Garden to Table

Florida Tomatoes - So Delicious

Ten Health Benefits of Tomatoes
1. Tomatoes are the most concentrated food source of lycopene. Lycopene is an antioxidant that may play a role in preventing and treating some cancers, such as colon, prostate, breast, lung, and pancreatic cancers.

2. Tomatoes are low in calories. One medium-sized tomato (about five ounces) has 25 calories, making it a great snack in a weight control program.

3. Tomatoes are high in Vitamin C. One cup tomato provides about 78 percent of the daily value (DV)1. Consuming foods rich in vitamin C helps the body resist infection and heal wounds.

4. Tomatoes are a good source of fiber. One cup of diced tomatoes provides 7.9 percent of the DV for fiber. Studies show fiber may lower high blood cholesterol levels, aid in maintaining stable blood sugar levels and help an individual feel full longer.

5. One cup of tomatoes contains 22.4 percent of the DV for vitamin A. Vitamin A plays an important role in vision and night blindness.

6. Tomatoes are a good source of potassium (11.4% DV per one cup). Research indicates diets high in potassium can reduce the risk of heart disease and hypertension.

7. Tomatoes enhance the flavor and color of meals, making food more appealing.

8. Tomatoes contain chromium, a mineral associated with helping people with diabetes control their blood sugar levels.

9. Vitamin B2, also known as riboflavin, is found in tomatoes. One cup of tomatoes provides 5.1 percent of the DV for riboflavin. Studies on riboflavin show that it may prevent migraines.

10. Tomatoes are a source of folate (6.8% DV per one cup). Folate has been shown to reduce the risk of stroke, heart disease, and neurological defects in the fetus.

11. The Daily Value (DV) of foods comes from the Reference Daily Intake or Recommended Daily Intake (RDI). DV provides a frame of reference for evaluating the nutrients consumed.

Tomato Wellness – Snacks

Are you looking for some ideas of affordable, healthy snacks, that you can make out of products you already have in your cupboard? Corinne Dobbas, MS, RD stops in to show us some great easy treats that will keep your body nourished and provide you some great disease-fighting dishes that everyone will enjoy!

Growing Tomatoes


Recipes

Yellow Squash with Tomatoes 

John Denver sings about "Homegrown Tomatoes"
and includes suggestions on
How do you use them in your favorite recipes?

Mini Pizza with Spinach, Diced Tomato, Onions,
Butternut Squash, Blue Cheese, Oregano, Scallions

From Our Garden

 Gazpacho

Tabouli Salad with Grape Tomatoes and String Beans.
Canon EOS T3i; f/5.6; expt 1/25 sec; ISO 3200;
focal length 47 mm; artificial light;
78 calories/servings

Resources
Florida Tomatoes

Carrot Chronicles

International Carrot Day

Carrots

Carrots are root vegetables, usually orange in color, though purple, red, white, and yellow varieties are available. When fresh, they have a crisp texture. Carrots add sweetness and color to stews, soups, stir-fries, slaws, and cakes, and they are also an excellent source of Vitamin A and fiber.

Nutritional Information

Carrots are known for their rich supply of the antioxidant beta-carotene. Research has focused on the health benefits of vision, cardiovascular disease, and cancer.

Recipe: Carrot Ginger Bisque

Yield: 6 servings
Serving Size: about 1 cup

Ingredients
2 cup Vegetable Broth, low-sodium
1.5 cups Carrots, diced
1/4 cup Cranberries, dried, sweetened
1 box (17.6 oz) Cashew Carrot Ginger Bisque, Pacific Natural Foods
3/4 cup White Beans, unsalted, drained

Directions
Heat the vegetable broth. Add diced carrots and dried cranberries. Simmer until carrots and cranberries are tender. Using a strainer, separate the carrots and cranberries from the broth. Reserve carrots and cranberries.

Combine the broth and "Cashew Carrot Ginger Bisque". Heat over medium heat until hot, stirring occasionally. Add the white beans and reserved carrots and cranberries. Mix and reheat to serving temperature.

Notes. To lower the sodium content of the cashew carrot ginger bisque, I used a low-sodium vegetable broth. To increase the fiber content, I garnished the recipe with white beans, diced carrots, and dried cranberries.

Nutrition Information

Growing Carrots: Red, Yellow, Purple & Orange

Selection.
Carrots should be firm, smooth, crisp, fresh, deep in color, and free of cuts.

Storage.
Remove tops of the carrots. Store in the refrigerator for up to two weeks in a plastic bag.

Serving Ideas.
1. Add shredded raw carrots to salads.
2. Add carrots to soup or puree carrots to make carrot soup.
3. Combine cooked carrots with dried fruit
4. Snack with a low-fat dip or plain.

Resources
1. Fruits & Veggies More Matters: Carrots


Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 35 years of experience. A great service for the Recipe Bloggers, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com 

National Clam Chowder Day

Many regional variations of Clam Chowder exist. The two most common are New England or "white" clam chowder and Manhattan or "red" clam chowder. Manhattan versus New England Clam Chowder.

Recipes

1. Manhattan Clam Chowder, MyPlate
2. New England Clam Chowder, EatingWell

Pamper Your Pup with Homemade Treats Dog Biscuit Appreciation Day

Recipe

Whip up some delightful homemade treats for your dog with just three easy-to-find, pet-safe ingredients. These simple-to-make cookies can be shaped into adorable doggy designs like bones for fun or quickly formed into small, flattened balls if time is tight. Ensure your peanut butter is free from added sugars, oils, and particularly Xylitol, which is harmful to dogs.

Banana Bliss Biscuits for Barkers

Easy 3-Ingredient Dog Treats Yields: 20-24 biscuits. Ingredients:

• 1 1/2 cups gluten-free old-fashioned rolled oats
• 1/2 cup natural peanut butter (check for no Xylitol!)
• 1 large ripe banana (or 2 mediums), mashed

How to Make Them:

• Preheat your oven to 350°F and prepare a baking sheet with parchment paper.
• Pulse the rolled oats in a blender until they resemble fine flour, or use pre-made oat flour. Set this aside.
• In a big bowl, combine the peanut butter and mashed banana thoroughly. Mix in the oat flour until you achieve a thick, cohesive dough. If it's too dry, mix in 2-4 tablespoons of peanut butter until the dough is sticky yet workable.
• Flatten the dough to about a 1/4 inch thickness and cut out shapes with a doggie-themed cookie cutter. For a quicker option, shape the dough into small balls (about 1 tablespoon each) and press them down to form simple round cookies.
• Bake for about 15 minutes or until the bottoms are slightly golden. Let them cool for 10-15 minutes – if you can wait – before treating your dog.
• Store these tasty treats in a sealed container; they'll keep fresh for up to two weeks.

Treat your four-legged friend to these healthy, homemade snacks and watch their tail wag joyfully!