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Green Superstars
Shine This Spring Have you heard of the "Five-a-Day" program? Studies have shown that eating five servings of fresh fruits and vegetables per day, including one from the cabbage family, is an important part of a healthy dietproviding essential nutrition and reducing the risks of heart disease and some cancers. But while any fresh produce is good for you, we all know that some outshine the others when it comes to nutritional value. And at this time of year, as our activity levels increase with the warming days, we could all use that extra boost from the foods we eat. So heres a look at some of the nutritional "superstars" available now in the produce department! We will focus on a few of the major nutrients which fresh produce excels at providingVitamin A for healthy eyes and skin, Vitamin C for cellular and capillary health, iron for strong, oxygenated blood, potassium for nerve and muscle function, and dietary fiber for good regularity and cholesterol control. Kiwis To easily enjoy a ripe kiwi, simply break it into halves or quarters and eat the fruit right off the skin. They can also be cut in half and eaten with a spoon or peeled from the outside and sliced. For even more fiber, just rub off the fuzz and eat the skin too! Greens Remember that while spinach comes out on top in many areas, it is also important to eat one serving per day from the cabbage family, which includes kale, turnips, mustards, and collards. Spinach also contains oxalic acid, which can interfere with the absorption of iron. Raw greens retain their Vitamin C, however cooking will increase the availability of many other nutrients. Greens can be stewed until tender in stock, with a little garlic or pork for flavor. Or try blanching for several minutes, then chopping and sauteing with garlic and olive oil. Steamed greens are great with your favorite vinegar or sprinkled with gomasio. Avocados Mash an avocado with lime, tomato, chilies, and cilantro to make guacamole. Slice avocados onto your favorite cheese and tomato sandwich. Eat avocado halves with a spoon, squeezed with lime juice and salted. Toss avocado slices with white grapefruit slices for a refreshing salad or for breakfast! Dried Figs Keep figs in a sealed container to retain moisture and enjoy anytime. You can easily eat four or five as a between-meal-snack. Simmer figs in a mixture of half water and half juice (apple, prune, cherry) until they are plump and soft and the liquid is reduced to thin syrup. This way they taste like fruity caramel and can be eaten as is or with vanilla ice cream for dessert. Artichokes For simple preparation start a large steamer, or a kettle with two inches of water. Snap off the lower outside rounds of leaves that dont have much flesh on their base. With a very sharp or serrated knife, cut off the top third of the artichoke and trim the stem a little. Steam or boil 25-45 minutes depending on size, until the core is very tender to an inserted knife. Eat the fleshy part off the base of each leaf and when you get to the center scrape the fuzzy choke off the top of the heart. Dipping all parts into butter or mayonnaise is common, but the sweet earthy taste is also enjoyable all by itself or with a dash of light vinaigrette. Back to News © 1998-2001 Mississippi Market |
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