by Laurie Osgood | May 10, 2017
The watermelon radish is a member of the mustard family, which includes arugula, broccoli, and turnips. It has an edible round white root with a green stem and leaves. The inside flesh is rimmed in white with a dark pink circular pattern, resembling a watermelon, and is crisp and sweet, with a mild peppery taste.
SEASONS/AVAILABILITY
Watermelon radishes are as easy to grow as other radish varieties and can be ordered through online seed catalogs. However, they may take longer to mature than other types of radishes (about 65 days). They are available all year long, with peak growing seasons in the spring and late fall. High temperatures and warm soil can have an effect on the radish’s flavor, making the fruit taste bitter.
NUTRITIONAL VALUE
The fruit, root, and leaves of the watermelon radish provide an excellent source of fiber, vitamin C, and other nutrients, particularly when eaten raw.
SELECTING AND SERVING
When shopping for watermelon radishes, select those that are firm, without bruises or cracks. Watermelon radishes can be served fresh or cooked, hot or cold. Cooking the watermelon radish will enhance its natural sweetness. This fruit’s vibrant color is perfect for topping salads and sandwiches. Watermelon radishes are delicious when pickled.
PICKLED WATERMELON RADISHES
- 1 to 2 watermelon radishes
- ½ cup distilled white vinegar
- ½ cup water
- 1 teaspoon sugar
- 1 teaspoon salt
- ½ teaspoon peppercorns, lightly crushed
- 2 cloves garlic, peeled
- Thoroughly wash radishes, slice into ½ inch-thick discs, and place into clean canning jar.
- In a medium saucepan, bring vinegar, water, sugar, salt, peppercorns, and garlic to boil. Simmer one minute. Pour hot liquid over radishes in canning jar.
- Let cool to room temperature, top with canning lid, and store in the refrigerator.
Yield: 1 cup
The watermelon radish is a low maintenance, easy to grow plant. Only a basic level of care is required to ensure that it thrives. Taking care of its basic growing needs (soil, sun, and water) will result in a strong plant that will make a vibrant and healthy addition to your summer recipes.
by Heidi Copeland | Sep 27, 2016
Autumn, which technically started on the 22nd day of September is a good time to FALL back into good nutrition!
Many Florida crops are in season now. According to the Florida Department of Agriculture and Consumer Services (FDACS); avocados, bell peppers, carambolas, cucumbers, grapefruits, guavas, mushrooms, oranges, peanuts, squash, sweet corn, tangerines and tomatoes are Fresh From Florida® this month. Additionally, our local Red Hills Small Farm Alliance’s seasonal produce includes elephant garlic, lemon grass, shiitake mushrooms and ginger root.
As the temperatures begin to drop, the days continue to get shorter, and the produce of autumn starts to appear, take time to incorporate that produce into your daily diets. Try celebrating October with a delicious, quick to prepare Roasted Vegetable Pasta recipe. Alice Henneman, Extension Educator Southeast Research & Extension Center University of Nebraska Lincoln writes a wonderful blog including recipes and tips with the goal of making you hungry for healthy food! You’ll enjoy this recipe so much you will want to make it again and again with whatever is in season!
Roasted Vegetable Pasta
Servings: 4 side dish or 2 large main dish servings
Exact amounts aren’t needed in this recipe. Just keep the vegetables being roasted at one time to an amount that can be spread in a single, even layer on a pan in the oven.
Ingredients
2 to 4 cups cherry tomatoes, left whole with skins- One large bell pepper (any color), cut into 1-inch pieces
- 1 to 2 medium zucchini, cut into 1/4-inch slices
- 3 tablespoons extra virgin olive oil
- 1 teaspoon Italian seasoning
- 8 ounces uncooked pasta (preferably whole grain), such as rotini, farfalle (bow tie shaped) or medium-sized shell pasta
- Salt and pepper (preferably fresh ground pepper) to taste
- Grated Parmesan cheese, preferably freshly grated (optional)
Directions
- Preheat oven to 375 degrees F.
- Mix together cherry tomatoes, bell pepper slices, zucchini and extra virgin olive oil in a large roasting pan, a 9 x 13-inch baking pan or a baking sheet with sides. Spread the vegetables in a single, even layer on the pan. Use a larger pan or a couple of pans if necessary to prevent stacking the vegetables.
- Sprinkle the Italian seasoning over the vegetables.
- Roast for 25 to 35 minutes, until the tomatoes and zucchini are softened and the pepper has started to brown.
- Meanwhile, cook the pasta according package directions. Drain, reserving about 1/2 cup of the pasta water.
- Combine the roasted vegetables with the pasta in a large mixing bowl. Season to taste with salt and pepper. If needed, add reserved cooking liquid by the tablespoonful until you have added enough liquid if pasta requires additional moistening.
- Transfer to a serving dish. Serve and pass the grated Parmesan if desired.
Alice’s Tips
- If you decide to use the recipe for 2 main-dish servings, include the cheese to add some protein to the meal. Or, you might quickly heat some pre-cooked shrimp according to package directions and add to the pasta dish.
Used with permission from: Alice Henneman, MS, RDN, University of Nebraska–Lincoln Extension Educator. For more recipes and tips for fast, healthy and delicious foods, visit https://cookitquick.org/
by Heidi Copeland | Aug 28, 2016
The University of Nebraska – Lincoln (UNL) provides a monthly Calendar of Food Days, Weeks, and Months plus provides resources for selected national food-themes. http://food.unl.edu/september-food-calendar
The month of September boasts a variety of activities using produce that can be grown somewhere in Florida. In fact, many crops are grown locally and are in season now. According to the Florida Department of Agriculture and Consumer Services (FDACS), avocados, carambolas, grapefruits, guavas, mushrooms, oranges, peanuts, and tangerines are Fresh From Florida® this month. http://www.freshfromflorida.com/content/download/16800/269959/09September.pdf In addition, local Red Hills Small Farm Alliance’s seasonal produce includes arugula, Asian greens, eggplant, garlic, okra, southern peas, peppers, radishes, summer and winter squash, figs, Muscadine grapes, pears, and persimmons.
It is easy to incorporate more fruits and vegetables into our diets. Try celebrating September with Vegetarian Awareness Week and consume any of the aforementioned produce, as well as peanuts on National Peanut Day, which is on September 13th.
Peanuts are actually legumes, and can easily fit into many meal plans. Additionally, they are considered a quality protein source for vegetarians. And, according to the Peanut Institute “While ‘nut’ is in their name, peanuts actually grow underground, as opposed to nuts like walnuts, almonds, etc. that grow on trees and are sometimes referred to as tree nuts”.
Peanuts, along with beans and peas, belong to the single plant family, Leguminosae. Leguminosae, commonly referred to as legumes are edible seeds that are enclosed in pods. These plants provide an excellent source of concentrated protein plus, peanuts are rich in vitamins, minerals and phytonutrients, and contain mostly good fats and fiber.
It is fun (and healthy) to experiment with local, fresh Florida produce anytime of the year, and why not have a delicious time this September celebrating a food recognition day, a food awareness week or even an entire month by incorporating Florida fresh foods into your daily, weekly, and monthly meals?
Below is a recipe for a savory peanut sauce, which is very versatile for vegetarian meals and meals with meat or fish. Some ideas for using peanut sauce include:
- Over noodles
- As a dipping sauce for vegetables or spring rolls
- As a baste or condiment for chicken, pork, beef , fish or tofu
- In a stir fry
- In a wrap
- In a slaw
INGREDIENTS
- ¾ cup creamy peanut butter
- ¼ cup rice vinegar
- ¼ cup water
- ⅓ cup reduced sodium tamari or reduced-sodium soy sauce
- 3 tablespoons honey or agave nectar
- 1½ teaspoons grated fresh ginger or ½ teaspoon ground ginger
- 1 to 2 medium cloves garlic, pressed or minced, to taste
- ¼ teaspoon red pepper flakes, plus more for sprinkling
- Optional garnishes: sprinkling of chopped roasted peanuts and additional red pepper flakes
- INSTRUCTIONS
- In a 2-cup liquid measuring cup or medium-sized mixing bowl, whisk together the ingredients until well blended. If your peanut butter is particularly thick, you may need to add a bit more water to thin out the mixture (adding water will mellow out the flavor as well).
- Feel free to adjust to taste here—for example, sometimes I want my sauce more savory and add another clove of garlic, or a little sweeter, so I add extra honey.
- If you’re serving the sauce as a party dip, transfer it to a serving bowl and sprinkle with chopped peanuts and red pepper flakes for some visual interest!
by Heidi Copeland | Jun 12, 2016
What’s in season now? Although summer doesn’t officially start for a few more weeks farmers have been busy producing seasonal, summer fruits and vegetables. The seasonal vegetable guide for North Florida Produce has an abundance! Not only are basil and beans plentiful, so are blackberries, blueberries and mulberries, corn, cucumbers, eggplant, garlic, melons, okra, peas (southern) peppers, summer squash, and tomatoes. (in the southern part of Florida avocado, guava, lychee, mango, papaya, and passion fruit are showing up)
Fruits and vegetables are loaded with great vitamins and minerals! And eating at least 3-5 servings a day of fruits and vegetables is truly considered the key to good health. Folks who eat a wide variety of colors – both fruits and vegetables, as part of an overall healthy diet, are likely to have a reduced risk of some chronic diseases. Both fruits and vegetables provide nutrients vital for health and maintenance of your body.
Eating fruits and vegetables is easy to do!
Have you ever tried using the United States Department of Agriculture What’s Cooking? USDA Mixing Bowl recipe finder? Using this website, I simply checked the box that I’d like to focus on, eating more fruit and vegetables then added the ingredient zucchini to the recipe search box. http://whatscooking.fns.usda.gov/ 
Sixty recipes popped up! I choose the one for Squash Squares.
Squash Squares: Ingredients
4 eggs (beaten lightly)
1/4 cup oil
3 cups thinly sliced squash (use zucchini or yellow squash)
1/4 cup chopped onion
1 cup biscuit mix
1 teaspoon dried parsley (or 2 T chopped fresh parsley)
1/3 cup grated cheddar cheese
1 cup grated carrots
Directions
- Mix all ingredients thoroughly and pour into a greased 9×13″ baking dish.
2. Bake 25 minutes, or until bubbly and brown, in a 350°F oven.
3. Serve in squares while warm.
Notes
- To freeze – Cool, and cut into squares. Freeze squares on a cookie sheet. When they are frozen, put into freezer bags. When ready to use, take out of the freezer bag, place in microwaveable covered container. Reheat in microwave at medium setting.
- Try 8 egg whites in place of whole egg for less cholesterol and fat.
- Add other thinly chopped fresh veggies into the mix – green or red sweet peppers, spinach, broccoli.
I’ve tried this recipe using both yellow squash and zucchini with equally tasty results. I especially appreciated the suggestions on the recipe to personalize by adding your own twist. Like it spicy? Add a jalapeno! Want to add some pizzazz? Add some diced red pepper for color. Want to eat it later? Just freeze and eat or reheat and eat! Don’t have zucchini on hand? Substitute other thinly chopped fresh veggies. I have even substituted the biscuit mix with a corn bread mix for yet another spin.
Fruits and vegetables are nutritious and delicious. Try adding some Florida fresh, seasonal fruits and vegetables to your meals!
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
