Eat a colorful variety of fruits and vegetables every day!

Friday, December 20, 2019

Prunes

Prunes, known for their deep and shriveled skin, are actually a dried version of the plum. Per half-cup serving, prunes contain about 6 grams of dietary fiber—which our bodies rely on for healthy bowel movements. To put that in perspective: The National Academy of Medicine recommends women consume about 25 grams of dietary fiber a day, and men, 38 grams daily.


There are other properties that make prunes exceptional in relieving constipation. Fructose and sorbitol, sugars and sugar alcohols found in the fruit, often produce a laxative-like effect on digestion, making it a bit easier to go.

Saturday, December 07, 2019

Asian Pears

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. 

People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.


Thursday, November 28, 2019

Cabbage

Cabbage, one of the oldest vegetables, continues to be a dietary staple and an inexpensive food. It is easy to grow, tolerates the cold, and keeps well. Cabbage is an excellent source of vitamin C.

Selection
Look for solid, heavy heads of cabbage. Avoid cabbage that has discolored veins or worm damage. Do not buy precut cabbage, the leaves may have already lost their vitamin C. Look for stems that are healthy looking, closely trimmed, and are not dry or split.

Storage
Keep cabbage cold. This helps it retain its vitamin C content. Place the whole head of cabbage in a plastic bag and store in the refrigerator. Once the head has been cut, place the remainder in plastic bags and place in the refrigerator. Try to use the remaining cabbage in the next day or two.

Preparation
Do not wash cabbage until you are ready to use it. Avoid slicing or shredding cabbage in advance. This will cause it to lose some of its vitamin C content. If you must prepare it an hour or more in advance before cooking, place it in a plastic bag, seal tightly, and refrigerate.



Varieties
There are at least a hundred different types of cabbage grown throughout the world, but the most common types in the United States are the Green, Red, and Savoy varieties. Chinese varieties are also available. The two most common types of Chinese cabbage are Bok Choy and Napa cabbage. Chinese cabbage cooks in less time than standard U.S. types, but can be prepared in the same ways. Cabbage can be steamed, boiled, braised, microwaved, stuffed, or stir-fried.

Cooked Cabbage
Serving size 1/2 cup (75g)
Amounts Per Serving% Daily Value
Calories 15
Calories from Fat 50
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 3g1%
  Dietary Fiber -g-%
  Sugars -g
Protein 1g
Vitamin A2%
Vitamin C25%
Calcium2%
Iron0%
* Percent Daily Values are based on a 2,000 calorie diet.
Raw Cabbage
Serving size 1/2 cup (35g)
Amounts Per Serving% Daily Value
Calories 10
Calories from Fat 00
Total Fat 0g0%
Saturated Fat 0g0%
Cholesterol 0mg0%
Sodium 5mg0%
Total Carbohydrate 2g1%
  Dietary Fiber 1g4%
  Sugars 1g
Protein 0g
Vitamin A0%
Vitamin C30%
Calcium2%
Iron2%
* Percent Daily Values are based on a 2,000 calorie diet.

Recipes

Chutney—Pineapple SlawServes 4.
Ingredients
2 Tbsp chutney
1/2 tsp grated orange peel
2 Tbsp fresh orange juice
2 1/2 cups shredded cabbage
1/2 cup shredded carrot
1 cup coarsely fresh pineapple or one 8 oz pineapple tidbits
1/4 cup raisins
In a large bowl, combine chutney, orange peel, and orange juice. Mix well. Add shredded cabbage and carrot, pineapple, and raisins; toss to mix. Serve immediately or cover and chill until serving time.

Nutritional analysis per serving: Calories 94.5, Fat 0.5g, Calories from Fat 4%, Carbohydrate 23.6g, Protein 1.7g, Fiber 3.3g, Sodium 37.4mg.




  1. Nutrition Facts
    Cabbage
    Amount Per 1 leaf, medium (23 g)
    Calories 6



  2. % Daily Value*
    Total fat 0 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 4 mg0%
    Potassium 39 mg1%
    Total Carbohydrate 1.3 g0%
    Dietary fiber 0.6 g2%
    Sugar 0.7 g
    Protein 0.3 g0%
    Vitamin A0%Vitamin C14%
    Calcium0%Iron0%
    Vitamin B-60%Vitamin B-120%
    Magnesium0%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA
      Here are some health benefits of cabbage:

      1.  Lowers risk of lung colon stomach and prostate cancer.

      2.  Cures arthritis.

      3.  Prevents and cures degenerative inflammatory disease.

      4.  Prevents and cures asthma.

      5.  Prevents and cures bronchitis.

      6.  Helps respiratory tracks.

      7.  Lowers cholesterol.

      8.  Acts as liver detox.

      9.  Helps with gastric ulcers.

      10.  It provides powerful antioxidants.

      11.  Rich in iron.

      12.  Helps lose weight.

      13.  Boosts immune system.