529 I Street
Eureka, CA 95501
TEL: (707) 441-5081
FAX: (707) 268-0415
jhouston@co.humboldt.ca.us
Decorate Your Dinner,
Add A Vegetable
July 11, 2007 - Dietary Fiber is Essential for Health
Summertime is the easiest time of the year to get all of the fruits and vegetables we need to promote health. It’s easy because there is so much fresh, delicious produce available at Farmers’ Markets and in local grocery stores.
Whether fresh, frozen or canned, vegetables and fruits offer a wide variety of vitamins, minerals and phytochemicals (protective nutrients), as well as soluble or insoluble fiber. Fiber is recognized as very important for reducing the risk of heart disease, some types of cancer, and digestive disorders. It also helps regulate blood sugar levels, something that is especially important for diabetics.
As Americans have increased the amounts of fast food and pre-packaged foods they eat, the amount of fiber in their meals has dramatically decreased. Dietary fiber is
essential for a healthy, balanced diet, and most health organizations encourage us to eat 25 - 35 grams of dietary fiber each day. Sadly, according to the American Cancer Society, the average American only eats about 11 grams each day.
Hopefully, those statistics will change when convenience food manufacturers start using more whole grains and a greater percentage of whole fruits and vegetables in their products; when there are more choices of whole grain products available, . . . and when Americans start choosing to purchase more whole grain products.
High fiber foods help prevent constipation and are good substitutes for many high calorie or fatty foods, because they fill you up and help give you a satisfied feeling at the end of a meal. Because they include foods of many flavors and textures, high fiber foods also make a meal more interesting and flavorful. Most fruits and vegetables contain less than two grams of fiber per one-half cup serving, so it is important to include at least 2 cups of fruits and 2 ½ cups of vegetables each day, as well as fiber from other sources, such as whole grains.
Some vegetables that are considered good sources of fiber include: kidney beans (7 grams), navy beans (6 grams), lima beans (5 grams), lentils and peas (4 grams), corn, parsnip, and potato with skin (3 grams), broccoli, brussels sprouts, carrots, green beans, mung beans, spinach and sweet potato (2 grams)* (*grams of fiber in a ½ cup serving)
Fruits considered good sources of fiber include: raisins, pears, apples, raspberries, strawberries, other berries, prunes and oranges. Fruit juice has considerably less fiber than whole fruit, and removing the skin decreases the amount of fiber in a piece of fruit.
Ask yourself the following questions to discover if you need a fiber boost:
- Do I eat at least 2 ½ cups of vegetables and 2 cups of fruits each day?
- Do I usually choose a piece of fruit over a glass of fruit juice?
- When shopping for bread, do I make sure that the first ingredient listed on the label is WHOLE wheat flour?
- Do I choose whole grains whenever possible (brown vs white rice, shredded wheat or raisin bran vs crispy rice cereal)?
- Do I get at least 6-servings from the bread and cereal group each day, and are at least 4 of them whole grain?
- When making casseroles or soups, do I sometimes substitute beans for some or all of the meat?
If you can answer "yes" to most of these questions, you’re probably getting enough fiber. If not, it may be time to make some changes.
Enjoy the summer harvest
frequently, while the bounty of fresh fruits and vegetables is still plentiful. Try the following recipe for a tasty change in a family favorite.
Two-Potato Salad
(adapted from The American Institute for Cancer Research, www.aicr.org)
1 lb. 3/4-inch diced boiling potatoes, preferably yellow-fleshed (peeled or unpeeled)
1 1b. 3/4-inch diced sweet potatoes (peeled or unpeeled)
1/4 cup Dijon mustard
3 Tbsp. white wine vinegar
1/4 cup extra virgin olive oil
2/3 cup minced shallots or red onion
1 Tbsp. minced fresh rosemary leaves or 1 tsp. dried rosemary leaves, minced
1 Tbsp. minced fresh thyme leaves or 1 tsp. dried thyme leaves
4 cups loosely-packed washed spinach leaves torn into bite-size pieces, or use baby spinach without tearing
Salt and freshly ground black pepper to taste
- Place boiling potatoes and sweet potatoes in separate pots with enough cold water to cover. Cover with tight-fitting lids and bring to boil. Reduce heat to simmer and cook until just barely tender. (Potatoes will continue cooking after removed from pot.)
- Meanwhile, make dressing by mixing mustard and vinegar in a bowl, and gradually whisking in oil until smooth and well combined. Mix in shallots (or onion) and herbs. Season lightly with salt and pepper, as desired.
- When potatoes are not quite completely tender when pierced with a fork, drain and transfer to large bowl. Mix in half the dressing (about 1/4 cup) and set aside to allow potatoes to absorb flavors while cooling.
- When they reach room temperature, lightly mix in spinach and remaining dressing. Adjust seasoning with additional salt and pepper, as desired.
Makes 12 - 1/2-cup servings. Per serving: 116 calories, 5 g. total fat (less than 1 g. saturated fat), 16 g. carbohydrate, 2 g. protein, 3 g. dietary fiber, 151 mg. sodium.
July 18, 2007 - Be Safe and Enjoy Fruits, Vegetables
Have you visited the Farmers’ Market lately? At this time of the year, there is a beautiful palette of vegetables and fruits available. They add a wonderful range of color and nutrition to our daily meals. No matter where we purchase our fresh produce, it is very important that we handle it safely. Incorrect handling or inadequate cleaning can sometimes be linked with incidents of food-borne illness.
ALL fruits and vegetables need to be washed before eating, even those that are "organic".
Food-borne illness can be avoided. The following food safety tips for handling fruits and vegetables come from the Produce Marketing Association (PMA), U.S. Department of Agriculture (USDA) and Food & Drug Administration (FDA):
- Rinse whole produce thoroughly under clean running tap water JUST BEFORE YOU USE IT -- not when you are going to store the item or items. Rub as needed to help remove surface contamination. Before washing, discard the outer leaves of leafy vegetables such as lettuces and cabbage.
- Wash fruits and vegetables (such as oranges and melons) even if you don't eat the rind or skin. When you cut into a fruit or vegetable, any bacteria that are on the outer surface can be transferred to the inner flesh by the knife. In fact, you may want to use a vegetable brush on items with a coarse skin, such as cantaloupe.
- DO NOT wash fruits and vegetables with detergent. Fruits and vegetables can absorb the detergent. Detergent is not intended for use on foods and can make you sick or cause diarrhea.
- Once fruits or vegetables have been cut, store them in covered containers, in the refrigerator. Once produce is cut, bacteria that get on the cut surface can start to grow.
- Store freshly cut produce in the refrigerator, above any raw meat, poultry or fish, and below cooked items. Frequently, quality is best if you use cut produce within a day. Any cut produce that has been out of the refrigerator for more than four hours should be discarded. The four hours includes preparation, transport and serving times.
- To keep the flesh of some fruits from turning brown when they are peeled or cut and exposed to air (fruits such as apples, pears, bananas, nectarines and peaches), coat their surface with one of the following juices: lemon, orange, grapefruit, pineapple or lime.
You can get additional information and updates on the safe handling of fruits and vegetables at the “Fight BAC!” Web site, which can be reached at the following internet address:
www.fightbac.org. Fight BAC! is a public-private partnership of industry, government and consumer groups formed to promote consumer food safety. Follow the "Hot links" at this Web site to look at the latest consumer food safety information from PMA, USDA, FDA and others.
Try the following easy salad with your family this week . . . it’s yummy!!
Mixed Greens with Blueberries and Feta Cheese
(adapted from The New American Plate)
2 Tbsp. berry-flavored vinegar (or other fruit vinegar, if desired)
¼ c. fat-free, reduced sodium chicken or vegetable broth
2 Tbsp. extra-virgin olive oil or canola oil
1 tsp. honey
2 small fresh mint leaves
1 c. plus 10 blueberries
8 c. mixed salad greens, torn into bite-sized pieces (try different varieties of local lettuces)
2 oz. crumbled reduced fat feta cheese
- In a blender, combine the vinegar, broth, oil, honey, mint leaves, and 10 blueberries. Blend the mixture at low speed just until smooth and well-combined. Transfer the vinaigrette to a jar with a tight-fitting lid and refrigerate until needed; it will keep for up to 3 days.
- In a large bowl, toss the mixed greens with the remaining cup of blueberries. Shake the vinaigrette until thoroughly blended, drizzle over the salad, and toss lightly. Sprinkle the cheese over the top and serve.
Makes 8 servings, with 64 calories per serving, 4 g. fat, 126 mg. sodium, 2 g. fiber, 5 g. carb., 3 g. protein.
July 26, 2007 - Roasting Vegetables will Intensify the Flavors
Have you tried roasting vegetables or fruits? This is a wonderful time of the year to give it a try, because there are so many “roastable” vegetables and fruits available from our local Farmer’s Market. Roasting seals in juices, intensifies flavors, and carmelizes the natural sugars of both fruits and vegetables. It is usually done in the oven at between 400 and 450 degrees (a fairly high temperature), doesn’t take a lot of time, and has a wonderful aroma!
Roasted vegetables can be used as a side dish or salad in a meal. They can be part of a sandwich filling, or can be used in mixed casseroles to give different flavor sensations than you experience if the vegetables are prepared any other way. Roasted fruits can be used to enhance a main dish, can be served over something like frozen yogurt, or can stand on their own as a delicious dessert. YUM!
Some fresh vegetables that are delicious to roast include: Tomatoes, eggplant, onions of varying types, peppers of any color, carrots, parsnips, fennel, beets, green beans, asparagus, mushrooms, white or sweet potatoes, summer squashes such as zucchini, patty pan and crookneck, and winter squashes such as acorn, sweet meat, Delicata, Turban, Hubbard, and most others.
The following gives general information to prepare vegetables and fruits for roasting. Individual recipes may vary from these instructions.
To prepare roasted vegetables:
- Position an oven rack in the bottom third of the oven and preheat to 400-450 degrees.
- Wash thoroughly, trim, and cut vegetable into desired serving pieces.
- Lightly toss vegetables in 1-2 teaspoons of olive oil, or lightly spray them with vegetable oil cooking spray. This prevents them from drying out in the oven.
- Arrange the vegetables in a single layer on a baking sheet that has been lightly coated with nonstick cooking spray.
- Roast for 10-15 minutes, turn and continue cooking until vegetable is just tender (usually another 10-15 minutes).
Fresh fruits that roast well include: Apples, apricots, peaches, pineapple, plums, mangoes and pears.
To prepare roasted fruit:
- Preheat oven to 425 degrees.
- Wash, trim and cut fruit into desired pieces. Peel, if desired. Most fruits are cut into ½ -inch thick slices.
- Toss slices in a small amount of lemon juice, approximately 1 Tablespoon; add 1-2 Tablespoons of brown or white sugar, and toss once again.
- Transfer fruit to a baking pan that has been lightly coated with vegetable cooking spray, and which will hold all slices in a single layer.
- Roast for 25 to 30 minutes, stirring occasionally to prevent scorching, until fruit is tender and golden brown.
Make a trip to the Farmer’s Market closest to you, and then try the following recipe with your family. It can be used as a flavorful sauce on vegetables or salads, and it’ll keep for months in the refrigerator. Give it a try!
Orange Vinaigrette
(adapted from Mollie Katzen’s Vegetable Heaven)
2 tsp. grated orange zest
3/4 c. orange juice
4-5 Tbsp. red wine vinegar or sherry vinegar
2-3 medium cloves garlic, finely minced
2 Tbsp. finely minced fresh parsley
½ tsp. salt
1/3 c. olive oil
¼ c. water
Combine everything in a jar with a lid, cover and shake well. Shake again before each use.
Makes approximately 1 ½ c. with 61 calories per tablespoon, 6 g. fat, 0 mg. chol., 99 mg. sodium, 0.09 g. fiber, 2 g. carb., 0.16 g. protein.
