‘Roast’ seasonal produce – healt...

Year round you can find tasty, budget-friendly produce that is ‘in season’ even in the winter months. A great crowd pleaser is roasted root vegetables. Roasting draws out the natural sugars in vegetables while creating a crunchy, browned outside and a tender inside. In an baking pan (foil lined and sprayed with non-stick cooking spray) or an aluminum oven-ready pan, combine a variety of sliced or cubed seasonal root/winter veggies, such as parsnips (peel them first), sweet or baby new potatoes, carrots, onions (sweet work well) and Brussels sprouts (halved). Be generous with your ‘mound’ of veggies. Since they are mostly water, roasting dries and shrinks them.

Drizzle the veggies generously with olive oil and add a sprinkle of your favorite dried herbs, such as rosemary, basil, oregano and thyme (fresh herbs will ‘burn’ in the hot 400-degree oven). Toss to coat all of the veggies – add a pinch of sea salt and pepper. ‘Roast’ in a 400-degree oven for about 40 minutes. Pair with roasted chicken, pork tenderloin or any main meat.

Eating in-season this Summer…

Why eat foods that are in season (particularly produce)?

There are several reasons that eating in-season are a better opion, including cost, taste and freshness – and it’s better for the environment too! Europeans have been doing it for years. Our advanced technology, growth of the processed food industry and easy access have all made eating foods out of season all too convenient.

When you purchase local foods in-season, you eliminate the environmental damage caused by shipping foods thousands of miles, your food dollar goes directly to the farmer, and your family will be able to enjoy the health benefits of eating fresh, unprocessed fruits and vegetables. Buying seasonal produce also provides an opportunity to try new foods and to experiment with seasonal recipes. And, many say, seasonal foods simply taste better!

In summer, stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.

Try this fresh blueberry parfait:

Prep Time: 5 minutes
Ingredients:
1 pint of fresh blueberries
4 oz low-fat vanilla yogurt, stirred
1 TBS chopped walnuts

Optional:
1 tsp diced crystallized ginger or 1 peppermint sprig

Layer yogurt and blueberries in 2 wine glasses. Top with chopped walnuts. Sprinkle diced crystallized ginger or peppermint sprig, if desired.

Gettin’ giggy with figs!

Q: What is the succulent fruit of the ficus tree?
A: The fig of course!

The fig is actually not a fruit but a flower that has inverted itself, producing an edible, sweet, chewy, seed-filled flesh. If your only exposure to a fig is via a “newton,” then you’re missing out on one of the world’s healthiest and tastiest fruits!

Cleopatra’s favorite fruit, the fig, originated in western Asia. Figs are thought to have been introduced to the U.S. by a Spanish missionary in the late 1500′s. The nutritional benefits of the fig are astounding. Figs contain more fiber per serving than any other fruit! In addition, they provide minerals such as potassium, calcium and iron, and vitamins such as vitamin A, B6 and K and are rich in disease fighting anti-oxidants (flavonoids and polyphenols).

Figs can be eaten both fresh and dried and are primarily grown in California (where they are known as ‘mission’ figs). There are over 100 varieties of figs that vary in texture, color, flavor (slightly) and size.

RECIPE
Fig and Arugula Salad with Parmesan
Ingredients

2 Tbs minced shallots
1 1/2 Tbs balsamic vinegar
1 Tbs extra-virgin olive oil
1/4 tsp salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 tsp freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese

Directions:

Combine the first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Nutritional Facts
(per serving): 152.7 calories; 32% calories from fat; 5.7g total fat; 5.5mg cholesterol; 253.2mg sodium; 371.6mg potassium; 24.1g carbohydrates; 3.8g fiber; 16.8g sugar; 4.4g protein.

Winter Produce offers variety flavor and nutrition

While many types of fresh fruits and vegetables are out of season during winter time, there are some very nutritious choices including winter squash, pears, apples, navel oranges, sweet potatoes, sweet bell peppers and grapefruit.

Wondering about winter squash? There are several types: butternut, Hubbard, turban, acorn and banana – and any of these can be used in recipes calling for winter squash. Winter squashes can be a tasty and filling treat, are great in casseroles, pies, soups, or mixed with grains and beans and are actually more nutritious than most summer squashes. One serving (~ ½ squash or 1 cup cubed) packs 6 grams of dietary fiber and is a good source of potassium, vitamin C, folate, magnesium, iron and calcium. Butternut and acorn squashes are members of the yellow-orange family of fruits and vegetables which means that they are abundant in the antioxidant beta-carotene, which is a precursor to vitamin A and may aid in prevention of certain types of cancer and macular degeneration. Try this sample recipe:

Sweet Buttered Squash

1½ pounds yellow squash, sliced thin (peeling optional)
1 small sweet onion, sliced thin and halved
1 medium green bell pepper, sliced in slender strips
1 TB brown sugar
1 – ½-oz packet of butter sprinkles
¼ tsp fresh cracked black pepper

Place onion, green pepper and squash in pan and cover. Cook over medium heat, stirring frequently. When squash begins to get tender, add brown sugar, butter flakes, and black pepper. Cook until desired tenderness is obtained. Serve immediately. Note: Do not add any salt until you have tasted the squash. Serves 6.

Nutritional facts per serving:
44 calories
< 1 g fat
10 g carbohydrate
3 g dietary fiber
0 mg cholesterol
349 mg sodium