by Heidi Copeland | Apr 1, 2016
Can you believe Florida fresh fruits and veggies are supplied to 160 countries around the globe! Particularly abundant right now are the vegetables commonly referred to as cruciferous vegetables. (However, many scientists are starting to favor the term brassica vegetables over cruciferous vegetables) These nutritious veggies are ones that you will want to eat on a regular basis as they are bursting with both macronutrients and micronutrients.
The Florida Department of Agriculture and Consumer Services lists, cabbage, cauliflower, and radishes as being abundant in April for world production. Locally though, growers are turning out broccoli, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard, rutabaga, turnips, bok choy, Chinese cabbage and arugula, as well as radishes.
There are many simple ways to include cruciferous/brassica vegetables into your diet.
- Eat them raw! Raw vegetables can make a delicious, crunchy snack especially when served with a low-fat dip.
- Use in recipes! Make slaw, soup or salad, main dishes and even condiments!
- Substitute! Did you know steamed, mashed cauliflower can replace mashed potatoes? Or that coarsely grated cauliflower can replace rice? Folks have even substituted a cauliflower mixture as pizza crust! (okay, it might be a stretch but it does taste good)
Shopping, preparing and storing
- Cruciferous/brassica vegetables are typically inexpensive and can also be found year-round, fresh or frozen.
- Store raw, uncut and unwashed vegetables in the crisper drawer of your refrigerator for up to five days.
Cooking methods:
There are three factors affecting nutrient loss when you cook cruciferous/brassica vegetables:
- Temperature
- Time
- Amount of water used.
The cooking method that best retains nutrients is one that cooks quickly, heats food for the shortest amount of time, and uses as little liquid as possible.
- Using the microwave with a small amount of water essentially steams food from the inside out keeping more vitamins and minerals than almost any other cooking method. http://www.health.harvard.edu/
- Steam vegetables over a small amount of boiling water until a fork can just barely pierce it. (You can save the nutrients that are lost when steaming cauliflower by using the leftover water in a soup)
- Braise, bake or broil, stir-fry or sauté
Cruciferous/brassica vegetables are very unique in that the flower, the root, the stalk and even the leaves can be eaten depending on which plant you are eating.
Try a cruciferous/brassica vegetable a new way or even try a new cruciferous/brassica vegetable a traditional way!
Cauliflower Salad
(Or even use a combination of cauliflower and broccoli and kohlrabi)
Ingredients
2 Tablespoons sliced or diced onion, red, green or white
1 head of cauliflower – including the tender stems, cut into small pieces (or even cut into small florets)
1 Tablespoon sugar
1 Tablespoon vinegar (red wine, white wine, apple cider, or rice wine)
¼ cup mayonnaise
½ cup dried cranberries (or favorite dried fruit)
Salt and pepper to taste
In a large bowl, whisk the sugar, vinegar and mayonnaise together. Season with salt and pepper. Toss in the onion, cauliflower and cranberries and stir until well coated. Eat it right away or savor for a few days.
http://www.freshfromflorida.com/content/download/16796/269931/04April.pdf
by sbouie | Mar 14, 2016
This is the time of year when people hear “Easter,” they think of Easter egg hunt. Eggs can be used for more than just an Easter Egg Hunt, although Easter is when you can purchase
eggs at their lowest price.
While eggs often are eaten for the protein value, they also contain other nutrients. Eggs provide vitamin A, riboflavin, minerals, and other vitamins. The yolk contains saturated fat and cholesterol, which is a concern for those with high cholesterol.
There is a vast variety of egg substitutes* on the market if you need to avoid the cholesterol. Some examples are:
o Egg whites ®
o Egg Beaters ®
o No eggs ®
o Egg Replacer ®
o Vegan Egg Replacer ®
o Gluten-free Egg Substitute ®
Why eggs? Because they are healthy – whether you select the real thing or a substitute.
*The use of trade names in this article is solely for the purpose of providing specific information. UF/IFAS does not guarantee or warranty the products named, and references to them in this article does not signify our approval to the exclusion of other products of suitable composition.
by Amy Mullins | Mar 11, 2016
Celebrating the Academy of Nutrition and Dietetics National Nutrition Month each March is the perfect time to focus on your health needs and set new nutritional goals. A couple of key messages for this year’s theme include discovering new ways to prepare meals that trim sodium and practicing mindful eating behaviors. Make it your goal to incorporate at least one of the following tips into your lifestyle so you can “Savor the Flavor of Eating Right!”
Get Creative with Herbs and Spices
Instead of adding salt or condiments high in sodium to your food, consider using herbs such as rosemary, basil, mint, oregano, or cilantro. Spices such as cinnamon, ginger, paprika, pepper, and cumin are another great option to include in your favorite meals. Flavoring with herbs and spices instead of salt can help reduce your sodium intake without sacrificing taste.
Appreciate Each Bite
Take time to appreciate every flavor, texture, and the overall eating experience at each meal. Eating slowly and enjoying every bite gives your stomach time to tell your brain that you are satisfied. This practice may help you eat less overall, as well as assist you in reaching your nutritional goals.
Practice Mindful Eating
Think about where you eat a majority of your meals. Eating at your desk or in front of a television can be distracting and may cause you to overeat. Aim to find a place where you can focus solely on your meal instead of trying to multitask while eating.
To learn more about how you can savor the flavor of eating right, visit www.eatright.org or contact your local UF/IFAS Extension Office.
by Angela Hinkle | Mar 11, 2016
Starchy foods are healthy – eat them! Starchy foods make you fat – don’t eat them! How do you score a healthy starch bracket with all this contradictory madness? For each round of your daily eating game, choose a variety of healthy starchy foods made up of whole grains, vegetables, and fruits. These starchy foods are rich in vitamins, minerals, and fiber and are the main source of carbohydrates to provide our muscles, brain, and other organs with energy.
Choose starchy foods with little or no added fats, sugar, or sodium. Give these starchy foods a spin in your diet: whole wheat flour, pumpkin, popcorn, brown rice, potato with the skin, corn, whole grain barley, acorn squash, oatmeal, quinoa, green peas, and plantains or bananas.
Try whole grain cereals for breakfast, a baked potato with the skin as part of your lunch, and squash with brown rice with your dinner.
Try to keep the processed white flour products with added sugar to a minimum. These starchy foods are the ones that tend to add on the pounds without the good-for-you nutrients.
Don’t just stay in the game, be a slam dunk winner! Eat healthy starchy foods every day.
For more information, check out this site from the American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/grains-and-starchy-vegetables.html
by Heidi Copeland | Feb 23, 2016
What’s in season now is certainly variable, location being a major influence in this area. Chances are, if you’re from a cold weather state and enjoying the Florida sunshine, expectations are a bit different than if you are from around these parts. Nonetheless, according to the Florida Department of Agriculture and Consumer Services (FDACS), oranges are not a variable here. They are one of the most popular fruits- folks from around the globe know about Florida. For instance, did you know that the orange is the official Florida fruit? It’s no surprise that orange juice is the official Florida state beverage and the orange blossom is Florida’s state flower.
Oranges, a member of the citrus family along with other seasonal favorites like grapefruit and tangerine, are considered a nutrient dense food. Oranges provide valuable calories in the form of carbohydrates and fiber plus they are high in vitamin C, the minerals potassium and phosphorus, plus other nutrients. Not only do Florida oranges make for a delicious, refreshing FAST FOOD when eaten right out of the hand, they can be easily peeled and sectioned, zested, or juiced to add flavor and nutrition to many recipes. Oranges flavor well with other seasonal fresh foods, too. According to FDACS they pair nicely with basil, chocolate, cinnamon, ginger, mangoes, olives, pecans, strawberries and vanilla. Florida oranges can even make a beautiful garnish to enhance a beverage or dinner plate.
Expand your use of the Florida orange this October-June growing season by trying these simple tips:
Squeeze your own juice! Use it to:
- Give seasonal vegetables a new taste
- Make a simple marinade for poultry
- Enhance the flavor of a fruit salad or beverage
Zest an orange!
- Zest can be added to many dishes to enhance flavor (rice, vegetables, baked goods, beverages, salads)
- Care should be taken not to remove the white pith along with the peel as this can be bitter.
Peel an orange! Add the segments to:
- Garden fresh salads
- Pasta
- Poultry recipes
When choosing Florida fresh oranges, choose one that is firm and heavy for its size. Refrigerating prolongs the life an orange.
Why eat seasonally? Products are fresher and tastier, and nutritional value is optimized. Not only are oranges plentiful this time of year, but other seasonal produce is bountiful too. Try some fresh local Florida produce today!
http://www.freshfromflorida.com/content/download/16795/269924/03March.pdf
Orange and Tupelo Honey Bliss
(a delicious salad dressing, marinade or dipping sauce)
1 Teaspoon fresh grated orange *zest
Juice of one fresh Florida orange
1/4 cup Tupelo honey
1/4 cup plain vinegar
1/4 cup olive oil
Combine all ingredients and mix well.
Personalize this recipe by adding dried or fresh herbs, garlic, peppers or other Florida fresh citrus zest* and juice.
*Zest, also known as citrus peel, is a food ingredient that is prepared by scraping or cutting from the outer, colorful skin of or citrus fruit.
by Heidi Copeland | Feb 20, 2016
Although cool weather certainly makes Floridians feel like they’re experiencing winter, Florida farms are working in overdrive this February producing agricultural products for a whole lot of people who, because of COLD weather, are not able to grow their own crops. .
The Florida Department of Agriculture and Consumer Services states that “Consumers around the world look for and value the “Fresh From Florida” label”. Because seasonal products are fresher and tastier, nutritional value is optimized. Often, seasonal products are more economical. In fact, fall plantings are not only being labeled as Fresh from Florida but also as what is in season right now. February’s list is quite impressive; especially when you think about the delicate nature of a strawberry!
Can you believe that each winter close to 300 million pounds of strawberries are grown in Central Florida, earning the area around Plant City the title Winter Strawberry Capital of the World!
Florida strawberries are indeed delicious and they’re full of Vitamin C and other vitamins and minerals – a real nutrient dense food.
When shopping for Florida Fresh strawberries:
- Know that strawberries, once picked, do not ripen further.
- Only purchase strawberries that can be consumed in a few days. Even when properly stored in a refrigerator, strawberries last only a few days.
Choose berries that are:
- Firm, plump, and free of mold.
- Shiny, deep red in color with attached green caps.
Avoid strawberries that are:
- Dull in color or have green or yellow patches.
If you are buying strawberries prepackaged in container ensure:
- Strawberries are not packed too tightly (which may cause them to become crushed and damaged.
- The container has no signs of stains or moisture, (indication of possible spoilage).
- The cap, stem and white hull remain intact (this prevents unnecessary loss of moisture).
- Strawberries are not left at room temperature or exposed to sunlight (this aides in their spoiling).
Since strawberries are very perishable, strawberries should not be washed until right before eating or using in a recipe.
- Do not remove strawberry caps and stems until after they have been gently washed under cold running water and patted dry. This will prevent them from absorbing excess water, which can degrade strawberries’ texture and flavor and cause them to spoil.
To freeze strawberries:
- Gently wash strawberries and pat dry. The cap and stem can either be removed or left intact, depending upon what you will do with them once they are thawed.
- Arrange strawberries in a single layer on a flat pan or cookie sheet and place them in the freezer. (lining the tray with a piece of parchment paper makes for easy removal once frozen)
- Once frozen, transfer the strawberries to a heavy plastic bag and return them to the freezer where they will keep for up to one year.
Try these simple ideas for including strawberries in your next meals and snacks:
- Strawberry and Spinach Salad
- Strawberry-Banana Smoothie
- Strawberry, Pistachio and Goat Cheese Pizza
Fore more information, contact: http://strawberrysue.com/
http://www.freshfromflorida.com/Divisions-Offices/Marketing-and-Development/Consumer-Resources/Buy-Fresh-From-Florida/Crops-in-Season
