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
by Ginny Hinton | Feb 10, 2016
Sometimes canned foods get a bad rap. Often, concerns are valid because canned foods tend to be high in unwanted salt and/or sugar. The good news is that you can buy fruits canned in their own juice and vegetables or beans labeled “low-sodium or” no salt added”. By draining and rinsing your canned produce with water, you can also lower the sodium or sugar content and have a healthful – and inexpensive – solution to balancing your child’s nutritional needs. For example, draining and rinsing canned beans lowers their sodium levels by as much as 41 percent.
We know that buying local fresh fruits and vegetables in season is a smart idea but kids can be picky. The Brussels sprouts or turnips that are available in the winter might not appeal to a child who only wants peaches. Benefits of buying canned foods include:
- Most canned fruits and vegetables are packaged within hours of being picked. This means the foods keep their peak flavor and nutrients.
- Canned fruits and vegetables are peeled, cut and ready to use in recipes. They “get you there” quicker and easier, usually with the same or even more nutrition than fresh or frozen. For example, did you know that canned pumpkin has three times more Vitamin A than fresh pumpkin?
- Canned fruit and vegetable selections are available year-round. Canned foods can offer reliable, great-tasting ingredients when fresh produce is not in season.
- Canned foods can be used in recipe “hacks” to improve nutrition. (“Hacks” are tricks that aid in the preparation or reduce the cooking time in recipes.) For example, soups can be thickened with a combination of pureed canned white beans and low-sodium vegetable or chicken stock instead of the traditional – and fattening – flour and butter. Canned evaporated skim milk can be used in equal amounts to replace cream in recipes for a fraction of the fat content.
All in all, canned foods can be used in any season to create a healthy plate. Just watch the sugar and salt content to create inexpensive, healthful and tasty meals your kids will love!
References:
- Kendall, A.R. and Dahl, W.J. (2015). Shopping for Health: Vegetables. University of Florida/IFAS electronic publication: edis.ifas.ufl.edu/fs165.
- Jones, J.B., and J.R. Mount. (2009). Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. 209. Institute of Food Technologists Conference Poster. Anaheim, California.
- Tavoletti, R. (2015). The Time is “Ripe” for Canned Food. Canned Food Alliance. http://www.mealtime.org/article/the-time-is-ripe-for-canned-food.aspx?siteLocation=c8e9a60a-8e4d-45ef-9434-624be5cbf61b
- Lydon, K. (2015). It’s No Trick, Treat Yourself to Better Nutrition with These Recipe Hacks. Canned Food Alliance. http://www.mealtime.org/article/its-no-trick-canned-food-recipe-hacks.aspx?siteLocation=c8e9a60a-8e4d-45ef-9434-624be5cbf61b .
by Amy Mullins | Feb 3, 2016
Photo credit: pixabay.com
Did you know that heart disease is the #1 killer of Americans, accounting for 1 in every 4 deaths? It has been called the “silent killer” because often there are no symptoms.
Your risk for heart disease can depend on many things. The good news is that 80% of risk factors are preventable!
Things you can do to reduce your risk:
- Avoid use of and exposure to tobacco.
- Avoid excessive alcohol consumption.
- Be physically active every day.
- 150 minutes per week of aerobic activity, equivalent to brisk walking, has been shown to lower obesity, blood pressure, triglycerides, and LDL (bad) cholesterol, and increase HDL (good) cholesterol
- Aim for a healthy body weight.
- Aim for normal blood glucose. Diabetes is the 7th leading cause of death in the US and can cause serious health complications such as heart disease, blindness, kidney failure, and amputations.
- Fasting glucose levels over 100mg/dL could signify prediabetes
- Fasting glucose levels over 126mg/dL could signify diabetes
- Check your blood pressure regularly.
- Less than 120/80 mmHg is normal
- 120-139/80-89 mmHg is pre-hypertension
- 140/90 mmHg or higher is hypertension
- Check your cholesterol. People with high cholesterol have about twice the risk of heart disease as people with lower levels. Aim for:
- Total Cholesterol (less than 200 mg/dL)
- Low triglycerides (less than 150 mg/dL)
- Low LDL (bad) cholesterol levels (less than 100 mg/dL)
- High HDL (good) levels (60 mg/dL or higher)
- Consume a healthy diet. According to the Dietary Guidelines for Americans and ChooseMyPlate, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Taking care of yourself is no easy job! Talk to your doctor and schedule regular checkups. Knowing what your risk for heart disease is literally can save your life. For more information about reducing your risk of heart disease, visit the Centers for Disease Control and Prevention.
by Shelley Swenson | Jan 15, 2016
Valentine’s Day and chocolate just go together! Can you really have one without the other? I crave chocolate all year round and with some of the recent research I have read, I can feel all right about giving in.
A recent study reported in the American Journal of Clinical Nutrition tested the effects of dark and white chocolate on healthy adults to determine whether either type played a role in blood pressure and insulin sensitivity. They concluded that dark chocolate can indeed help reduce blood pressure and insulin resistance. White chocolate did not provide these health benefits.
Keep in mind that although dark chocolate has health benefits, most chocolate bars are high in saturated fat, so moderation is key. Eating dark chocolate cannot substitute for everyday healthy food choices. Nor can chocolate replace regular exercise or medications that have been prescribed by your physician. It is so nice to know you can indulge in your Valentine’s Day chocolate, in moderation, without feeling guilty about it if you choose the dark.
by Heidi Copeland | Jan 11, 2016
Goodness, it is freezing cold in most parts of the country and Florida is gearing up for a record breaking harvest season!
According to the Florida Department of Agriculture and Consumer Services (FDACS) Florida commercial farms rank second in the U.S. for value of vegetable production; first in production value for oranges (accounts for 63 percent of total U.S. citrus production), fresh market tomatoes, watermelons, grapefruit, fresh market snap beans, fresh market cucumbers and squash; second in the production of greenhouse and nursery products, bell peppers, strawberries, fresh market sweet corn, spring potatoes, tangerines and avocados. Florida ranks eighth in agricultural exports with over $4 billion in receipts.
It may be winter but wintertime in Florida is an incredible season for Florida agriculture. Look for these “Fresh From Florida” items in your grocery store during January: avocado, bell pepper, broccoli, cabbage carambola, cauliflower, celery, eggplant, grapefruit, guava, lettuce, mushroom, orange, passion fruit, peanut, radish, sap bean, squash, strawberry, sweet corn, tangerine, tomato.
http://www.freshfromflorida.com/content/download/16793/269910/01January.pdf
Starfruit
And why not try something new?
According to the Tropical Fruit Growers of South Florida carambola, commonly known as a starfruit is just getting started and will continue into February. These lightly sweet fruits are crisp, juicy and perfect for adding to meals and desserts as well as for just snacking on.
If you purchase a carambola buy one with little or no bruising or brown spots on the ribs. Starfruit that is ready to eat is gold in color. If you can wait a few days, select a starfruit that is a light yellow, with a hint of green along the ribs because carambola that is yellow or a very light green will ripen on the counter at room temperature. (Don’t place it in the refrigerator as this will stop the ripening process.) Once the carambola is ripe, wash the fruit and then cut it crosswise to reveal its beautiful star pattern. The skin, the seeds and core are all edible, and delicious!
Ripe carambola can be stored in the refrigerator; it will keep for almost a week. Be aware that a frozen carambola will change consistency when thawed but can be successfully added to a smoothie along with other fruit.
Carambolas are a nutritious, low calorie fruit, and are a great addition to healthy meals and snacks. Try one!
Try this easy recipe found the Tropical Fruit Growers of South Florida website. http://www.tfgsf.com/?page_id=545
Carambola and Lettuce Salad
1 head of Romaine Lettuce, washed and dried
2 large or 3 medium Carambolas sliced in their beautiful star patterns
2 T Balsamic Vinegar
4 T olive oil
2 T chopped mint
Salt and pepper to taste
On a large plate fan out the lettuce leaves, going all the way around making a ring and making a second layer if needed. (Larger leaves first and smaller ones subsequently) Lay the carambola slices in the center.
Combine the vinegar, olive oil, chopped mint, salt and pepper and drizzle over the salad.
Serves four
by Angela Hinkle | Jan 8, 2016
Most people don’t really have Lachanophobia – the fear of vegetables. Many folks just have an aversion to eating veggies. Since vegetables are such a major source of nutrition, the MyPlate suggests we make half our plate fruits and veggies every day for optimum health. So not wanting to eat our veggies can pose a bit of a problem.
No Fear in the New Year
How do we overcome our aversion to (or fear of) vegetables?
Make It Irresistible. Start with the first rule of food. Taste matters. It has to taste good. Really good. Try different spice blends. Good old salt and pepper may not be enough. Lemon juice, olive oil, parmesan cheese, soy sauce, pepper flakes, garlic, or a little bit of butter can make a huge difference. If the bitter taste in many vegetables bothers you, try adding a little honey, pineapple, maple syrup, raisins, or sweet and sour sauce. Try “younger” veggies, like baby spinach, which tend to taste less bitter.
Stop Saying You Hate All Vegetables. You just haven’t found a vegetable you like yet. Start with little baby bites. Take small bites of many different veggies. Try a new veggie as a side dish or ask for a taste of a veggie off your friend’s plate when you go out to eat. Be sure to try new veggies with an open mind. Instead of “this is going to be awful”, think “this could change everything for the better.”
Hide the Vegetables. Hiding vegetables in other foods allows you to become accustomed to the taste. Add vegetables to dishes you already like. Slip chopped veggies into spaghetti sauce, tuna salad, and soup or stew. Shred carrots, peppers, or zucchini into meatloaf, omelets, or casseroles. Add spinach to fruit smoothies. Also try eating a small bite of vegetable with something you already know you like: a slice of zucchini with steak or asparagus with salmon.
Experiment. Once you learn that vegetables can taste totally different depending on how they’re prepared, you won’t be so afraid of them. Roasted vegetables get a little sweeter since they caramelize in the oven. Cut up a variety of vegetables (like squash, broccoli, onions, cauliflower, and peppers). Drizzle with olive oil, add a little salt and pepper or other spices, and put them in a foil-lined pan in a 400˚F oven for about 30 minutes. Do you need to stick with old favorites like corn and potatoes? Try adding your favorite salsa to the corn or trying a combination of white, orange/sweet, purple, and red potatoes for a little something different. And don’t forget about the grill. Grilled veggies take on a smoky wonderfulness that makes everything better.
The next time you’re at the store, buy a new vegetable and learn how to prepare it. Whether hidden in your favorite meal or made into a kabob on the grill, can you find a way to sneak in more vegetables? Challenge yourself to find a new vegetable that you actually like. Check out http://www.choosemyplate.gov/vegetables-tips for more ideas.
Vegetables in the New Year – Fear Not!
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. .
