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
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!
