Don't Wait: Cherries!

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

One of my favorite things about summer is the return of sweet cherries. Plump, juicy, firm and delicious, cherries don't just make you feel like a kid again, they also come with a number of health benefits.

One cup of raw sweet cherries, with pits, is an excellent source of vitamin C (16% DV or daily value) and fiber (12% DV) and a good source of potassium (9% DV). Cherries also are a great source of antioxidants, which fight inflammation and disease. In particular, those deep reddish purple Bing cherries most of us are familiar with, are loaded with anthocyanins, a type a flavonoid. If flavonoids sound familiar it is probably because you've heard about the heart healthy benefits they bring to red wine and dark chocolate.

One Taste & You'll Happily "Eat Your Greens"

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

You know, you know... dark leafy greens are supposed to be so good for you. But no matter how healthy a food is, if you don't like it, you aren't going to eat it. Enter Bok Choy, a type of Chinese cabbage. Prepared properly, this stuff is so good, I ate a giant bowl last night and couldn't wait until lunch today to polish off the leftovers!

Why it's good... & good for you!
The mild flavor, crunchy stalk and tender leaves of Bok Choy make it fun to eat and a versatile side dish. Bok Choy is an excellent source of vitamins A, C and K, as well as a very good source of vitamin B6, calcium, iron, potassium, manganese, fiber and folate.


What to look for
At the market, look for Bok Choy that has tightly packed, firm white stalks and crisp, bright green leaves. Avoid wilted, bruised and discolored Bok Choy. I prefer the bite-sized "baby" Bok Choy.


How to clean it
Don't wash your Bok Choy until you are ready to prepare it. (Bok Choy will typically last 3 days to a week in your vegetable crisper.) This article from eHow.com, How To Clean Bok Choy, explains how to wash your new favorite "green" in 5 insanely easy steps.

How to cook it
My favorite way to enjoy this vegetable is to order Baby Bok Choy, sauteed with a little oil and garlic, at my favorite traditional Chinese restaurant but you can make your own using this super simple recipe from Martha Stewart: Baby Bok Choy with Chile and Garlic. The red pepper flakes and soy sauce are totally optional. You can also choose to use low-sodium soy sauce.

Cheers!
Diane


Image: MarthaStewart.com

In Season: Brussels Sprouts

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

The Food That Tames My Dark Side

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

In season: strawberries

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Strawberries are back! The beautiful, sweet, heart-shaped red berries, which are part of the rose family and technically not a fruit, are not only delicious but also packed with nutrients.

1 cup of strawberry halves has just 49 calories but a significant 12% of your daily dietary fiber needs. Strawberries are also a great source of potassium, manganese and antioxidants, especially Vitamin C. That same 1 cup of strawberries provides a whopping 149% of your daily needs for Vitamin C, which helps to boost immunity and make you feel better when you have a cold. Vitamin C also helps your body make use of iron.

When you buy strawberries, look for berries that are plump and bright red all the way up to the stem and try to use them right away, in which case you should not refrigerate them. If you won’t be eating your strawberries right away, you can refrigerate them for up to two days, laying flat and spread out on a paper towel-lined plate or sheet, or you can freeze whole, washed, stemmed & patted dry berries on a sheet tray before transferring them to a Ziploc. Remember that strawberries are part of the “Dirty Dozen” so, if you can, try to buy organic.


Image: Pixomar / FreeDigitalPhotos.net

Recipe for the weekend: Guacamole

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com

Avocados are filled with healthy unsaturated fats, fiber, vitamin C, thiamin, riboflavin and beta carotene. To take advantage of all this goodness, make some guacamole this weekend. This recipe for Chunky Guacamole, from Tyler Florence and the Food Network, is a great base; however, you can also consider the chiles and cilantro as optional and omit them, just as you might also consider adding a diced small tomato, as well as cumin, smoked spanish paprika and/or cayenne.



Image: FoodNetwork.com