Category Archives: vegetables

What’s In Season: September Produce Guide

by MiraFall, fruit, seasonal, vegetablesseasonal fruits, seasonal vegetables, september

As we move through the year, we find ourselves now heading into that restorative deep nutrition time of the year with these seasonal crops. What’s one of your favorite foods to make with something on this September produce guide?

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini.

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my protein-rich stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups.

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures.

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Cantaloupe

Cantaloupes contain high levels of beta-carotene, which is an important nutrient for eye and skin protection since it is converted to vitamin A in the body.

Cantaloupe has over 100% DV per cup for Vitamin C, meaning that eating one serving will give you enough Vitamin C throughout your day!

This fruit can be enjoyed on its own or mixed with other fruits like bananas, blueberries, strawberries, etc., making it versatile and enjoyable while getting all your daily nutrients at once!

Remember: wash your produce first to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce. A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

CauliflowerNot many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Eggplant

Eggplants require a warm climate and have been cultivated in their native Southeast Asia since ancient times.

They are high-fiber food that has many potential health benefits, including reducing the risk of heart disease and helping with blood sugar control.

I am always experimenting in the kitchen. Because this dish--eggplant corn fritters with chunky tomato red pepper coulis-- turned out so well, I would like to share it with you! It's super easy to make and full of flavor.

You could serve these as an appetizer with some goat cheese or any other cheese you'd like, or even as a main course with some side salads for a meal-sized appetizer. The tomato-red pepper coulis is so flavorful that you'll want to eat it on its own too!

Figs

Fig trees’ natural seedlings can be found in many Mediterranean countries. It is so widely used throughout these regions that it has been nicknamed “the poor man’s food."

The fruit contains significant amounts of copper and vitamin B6. Copper is a mineral that your body needs for the production of red blood cells. It also aids in energy metabolism, and it can help maintain healthy hair, skin, bones, and joints.

While vitamin B6 is one of the most essential vitamins to help you maintain a healthy immune system and assist with many bodily processes like balancing hormones, reducing stress levels, and aiding indigestion.

Figs can be enjoyed fresh, dried, or in tea form. Be sure to consume dried figs in moderation because of their high sugar content.

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

Green Beans

Green beans, also called string beans, are a common food in many kitchens across the United States.

These vegetables contain several essential vitamins, including folate, which is 10% of your daily recommended intake value and helps prevent neural tube defects and other birth defects.

My three-bean salad recipe is a classic side dish you can easily prepare for you and your family. This salad features a delicious mix of green beans, yellow beans, and red or pinto beans. You can also add cucumbers for a refreshing crunch. It’s light and fresh but also filling enough that you can have this salad as dinner too.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mangoes

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E. Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

It is the best time to go eat them fresh and buy from your local market. Mangoes and salsa are also a delicious combination. This easy-to-make recipe combines both fruits into a refreshingly sweet and tangy

Mushrooms

Mushrooms have been a part of the human diet since thousands of years ago. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Okra

Okra is native to the tropics of the Eastern Hemisphere, such as in Africa and South Asia.

It is high in vitamins C and K1, which boost the immune system and prevent blood clotting.

This vegetable is somewhat unique as it also boasts protein and fiber, a nutrient that many fruits and vegetables lack.

Cooking okra is simple. It can be sauteed, pickled, or added to soup and stews.

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese.

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Peppers

Peppers are the fruits of a tropical plant related to chilies, tomatoes, and breadfruit; all three were originally grown in America.

One thing you may not know about peppers? They have 92% water content! The rest consists mainly of carbs with small amounts of protein and fat--making them one very nutritious meal choice for those looking to maintain their weight.

Not only do they provide 169% vitamin C (which is essential), so it's no wonder bell pepper recipes can be found everywhere, from grocery stores on the street corners alike!

As far as eating these babies go, either raw or cooked will work wonders for our bodies’ health.

Pomegranate

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Raspberries

Red raspberries originate from Europe or northern Asia and are often cultivated in temperate areas throughout the world. The most common place to find US-grown berries is California, Oregon, and Washington.

Raspberries contain vitamins, minerals, and fiber which can help provide proper nutrition to your diet. They also come with various health benefits, including providing more than half the recommended daily intake for vitamin C.

Raspberries are a popular ingredient in jams and jellies, but did you know that you can also try making your own raspberry vinegar? Check out my recipe!

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America.

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation.

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals.

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard.

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Tomatoes

Labeled as a vegetable for nutritional purposes, tomatoes are fruits native to South America.

They're high in vitamins C and lycopene-- an important phytochemical that helps fight off diseases such as cancer.

You can find them eaten raw atop salads with all sorts of tasty toppings like cheese or avocado, baked into delicious dishes like lasagna or marinara sauce, sun or oven-dried, and pickled. Green tomatoes are also fabulous as a chutney.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash

What Is Hummus?

by Miracrockpot, health, protein, snacks, vegetables

One of the easiest and healthiest snacks you can make is hummus. High in protein, fiber, vitamin 6, and manganese, it tends to be served either with pita bread, crackers, or with vegetables. Not only is hummus delicious and high in protein, it has a huge fan following.

There are songs/music videos (this is just one of them), movies, and even culinary competitions, all devoted to this humble condiment.

Originating in the Middle East with the earliest known recipes appearing in the 13th century, hummus has become popular worldwide. Traditionally it’s made from cooked chickpeas which are ground up and then mixed with lemon juice, olive oil, salt, and garlic. Purists also call for the addition of tahini, a sesame seed paste, when making traditional style hummus. It tends to be served as an appetizer or a dip. Sometimes it can also be served as a side dish with things like falafel, grilled chicken or fish, or as part of a meze plate.

Where to get hummus

Want to know where my favorite place to buy hummus is? The best place on the planet to get it (in my humble opinion)? It’s a tiny little out-of-the-way, hole-in-the-wall place in the Old City in Jerusalem called Abu Shukri. I’ve been fortunate enough to eat there twice, both times with my wonderful Aunt Carol.

The first time she took me there, in the mid 1990’s, it was a revelation of how amazing hummus, and the falafel and pitot that accompanied it, could taste. Quite frankly it spoiled me for falafel, hummus, and pita for years. You think I’m kidding, but I’m not. It took a very long time for the memory of that dish to fade to the point that I could eat that again anywhere and not mourn that it wasn’t from Abu Shukri.

The second time was fifteen years later when I went back to Jerusalem. Aunt Carol asked me what was on my list of places to visit. I told her I needed to go back to, “that amazing hummus and falafel place.” I had forgotten the name by then but not the taste. She laughed and said, “Do you mean Abu Shukri?” I said I thought that was it.

So one fine day we made our way to the Old City. After getting lost a couple of times (there’s lots of twisty turns and not well marked alleyways all over the Old City) we eventually found it. To my delight it still looked just as hole-in-the-wall-ish. The intervening years had done nothing for the décor. And their reputation, although still solid, had not encouraged the owners to “fluff it up” and try to make it more appealing to tourists. They have a good thing going and they obviously know it.

The place even smelled just like I remembered (although I didn’t remember that until I smelled it again). I was salivating before we even got to the counter to place our order. We had a lovely lovely meal together, enjoying the food, each other’s company, and delightful conversation.

Sadly Abu Shukri is pretty far from where I live. I plan to get back there again eventually, but for now I remember it fondly and content myself with making my own hummus at home. I’ve actually gotten better at making it over the years. I do wonder if part of the flavor at Abu Shukri has to do with the setting and the company (I’m pretty sure it does).

Buying Hummus

Hummus has become so popular that it’s easily available at the grocery store. There are a number of different companies that make it. It even comes in a wide variety of flavors. On a recent trip to the grocery store I was astounded to see the following varieties of hummus in the refrigerated case. Seriously, they had a whole lined up selection:

Traditional
Mediterranean
Greek Inspired
Roasted Red Pepper
Roasted Pine Nut
Jalapeno
Siracha
Sun Dried Tomato
Caramelized Onion
Roasted Garlic
Chocolate
Sea Salt Caramel
Cake Batter
Chickpea Nutty
Lemon Meringue

I confess I was a little puzzled by the Mediterranean style as I was pretty convinced hummus already was a Mediterranean food, but I guess it’s the spices that make the difference. And I’m really not a fan of the dessert varieties. I confess I did try a chocolate one once (after all…chocolate) but it didn’t really impress me. I have no interest whatsoever in trying the other sweet varieties, probably because I love plain hummus so much that it just doesn’t appeal to me to have it as a dessert.

One of the problems with many commercial varieties is the ingredients. Things like the use of soybean oil instead of olive oil are not a great choice. The olive oil is a healthy monounsaturated fat which is a great source of vitamin E and highly anti-inflammatory.

Soybean oil, on the other hand, is highly genetically modified. Even if the variety used in the hummus you are buying is non-GMO, it’s still probably highly contaminated with glyphosate (sprayed to keep down the weeds), is high in omega-6 fatty acids, and consuming it may, over time, contribute to inflammation.

Another issue with commercially made hummus is the added preservatives. The ones that are most commonly used are citric acid, which may be genetically modified, and potassium sorbate. These are not good choices to have in your foods and I do recommend avoiding them.

Making it at home

Hummus is actually very easy to make at home. There are two strategies for making your own. The first is to seriously start from scratch and begin with dry chickpeas, sometimes called garbanzo beans. Rehydrating chickpeas is not difficult, it just takes a little time. One of the benefits of rehydrating chickpeas is that there are no added preservatives, it’s just the chickpeas. Another benefit is that you can make extra and freeze them. If you’re not into the idea of rehydrating chickpeas you can always use the canned variety.

Rehydrating Chickpeas

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Ingredients

2 cups dried chickpeas
6 cups water
1 teaspoon salt

Instructions

Pick out stones or foreign matter from chickpeas
Rinse well and drain
Put into crock-pot with water and salt
Cook on high 3 hours
Remove crock from cooking element and pour chickpeas into a colander to drain
Rinse well
Chickpeas are now ready to use

Notes

Note: The rehydrated chickpeas will keep in the refrigerator for 2-3 days. If you’d like you can let them dry more and then freeze them. Frozen chickpeas will keep for up to 6 months

Homemade Hummus

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Ingredients

2 cups cooked, or canned, chickpeas
1/4 cup water or whey
2-3 tablespoons lemon juice (depending on your preference)
1 1/2 tablespoons tahini
2 cloves garlic, crushed
1/2 teaspoon salt
2 tablespoons olive
garnish: extra olive oil, paprika, and fresh chopped parsley

Instructions

Combine chickpeas, water/whey, and lemon juice in a food processor
Blend together, slowing adding olive oil to the mixture until it starts to stick together
Add remaining ingredients
If needed add a little more olive oil to make it smooth
Spoon hummus into a serving bowl or dish
Drizzle with olive oil, garnish with a dusting of paprika and a sprinkle of fresh chopped parsley

Other ways to eat hummus

Whether you choose to buy your hummus pre-made (being sure to read the label and avoid negative ingredients) or make it at home, it’s a quick and easy way to add this delicious dish to your diet.

Don’t forget that it can be more than just a snack with pita bread or veggies. Here are a few suggestions for other ways to eat this wonderful dish:

Use it as a salad dressing - it may need to be thinned just a little with olive oil
It’s a fabulous marinade - perfect on chicken, let it marinate for 2 hours before grilling
Instead of mayonnaise - it’s a great way to add flavor to any sandwich or lettuce wrap
Eggplant roll ups - made with hummus instead of ricotta is a fabulous dairy-free option
Raw-fredo - instead of using a cream sauce try hummus on your pasta or noodles
On apples - instead of nut butter and apples, try hummus, you’ll be surprised how good it is
Condiment - adding a dollop of hummus on top of scrambled eggs is very tasty

Nightshades: Their Impact On Inflammatory Conditions

by Miravegetableshealth benefits, nightshades

The nightshade family of plants offers disease-fighting power that can boost maximum nutrition. They can be a rich source of vitamins, minerals, and fiber. Yet, alongside all their goodness, they can also be problematic for some.

What Are Nightshades?

The nightshade family of fruits and vegetables belong to the Solanaceae family which contains 1000s of plants. Most are actually poisonous, but there are some that are edible. These include tomatoes, goji berries, garden huckleberries, ground cherries, tomatillos, tamarillos, naranjillas, pepino, eggplants, peppers (bell, chili, and sweet), okra, and potatoes.

Foods that may be mistaken as nightshades include zucchini, sweet potatoes, yams, and black pepper; these are in different botanical families so may be safely consumed.

Why You Should Avoid Nightshades

1.The Solanaceae family of plants contain solanine which is a bitter-tasting alkaloid. It is part of the plant’s protection mechanism which helps keep it from being eaten by animals and humans. Solanine may significantly affect the body causing pain and inflammation.

2. Nightshades can also contain saponins. Saponins are another way a plant can protect itself. In the body it can bind with cholesterol causing a leaky gut or increased inflammation in the digestive tract having a direct aggravating effect on the immune system.

3. Other challenges that can be experienced if there is a sensitivity to the nightshades include acne, bloating, brain fog, diarrhea, fatigue, gas, heartburn, hives, joint pain or swelling, migraines, nausea, and gastrointestinal issues.

What To Do To Determine Nightshade Sensitivity

As you can see the nightshade family of fruits and vegetables can be both health promoting and health obstructing. So how do we know which one they are for us? It all depends on you has an individual and your current health status. The best way to know is to do an elimination diet.

Do an Elimination Diet

Avoid all nightshades for a period of 28 days. This allows your system to clear any effects from them. Nightshades not only include the above-mentioned items but spices such as cayenne pepper, crushed red pepper, chili powder, and paprika. Condiments such as ketchup and barbeque sauce and the supplement ashwagandha are also included. All of these will need to be eliminated for this 28-day period.

Once you have completed the elimination period of no nightshades, you will slowly bring in one nightshade item at a time. It is very important to use a food journal during this period and only introduce one item at a time. Write down your pain levels that may arise for one to two hours after a meal or any other symptoms that come up. Please note that a reaction can take as long as 72 hours to occur.

Use a Food Journal

By using your food journal, it will help chart your progress through the reintroduction period. You can slowly make your way through the nightshade family of foods.

You may find that some of the items you have no reaction to and others you do. By knowing if some of the nightshades do not produce a reaction, you can continue to consume these thus reaping the health benefits.

Others you may find produce pain or inflammation, and it would be best to avoid. You may also find that you are less sensitive to the nightshades if you cook them. Cooking can reduce the alkaloid content by 40 to 50%. If at any time you experience tingling in the mouth, rash or hives, itching, swelling of the face, tongue, or throat, difficult breathing or wheezing – stop eating right away.

If you have determined that some or all nightshades are a trigger for pain and/or inflammation, it could be a message that there is an underlying challenge that may be producing chronic low levels of inflammation such as a leaky gut. Removing the foods that cause issues and improving your digestive function can heal the gut, and eventually nightshades may be able to be consumed.

Final Thoughts

The nightshade family is a nutrient-dense family of foods that can be rich in vitamin C, iron, fiber, potassium, and antioxidants. Some may be sensitive to the alkaloids they contain so going through an elimination diet to determine if you are sensitive to one or more of the nightshades can be beneficial to your over all health.

What's In Season: April Produce Guide

by Mirafruit, grocery, seasonal, vegetablesapril, seasonal fruits, seasonal vegetables

Spring is here and brings with it new foods that are at their peak of freshness. How many of these in-season foods can you add to your diet every day?

Click on the links to find recipes boasting affordable, nutrient-rich, and better-tasting seasonal produce.

Artichokes

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium.

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer.

Asparagus

Asparagus is native from Siberia to southern Africa. It is high especially high in vitamin K and folate, essential nutrients that help lower blood pressure and support healthy pregnancy.

Asparagus is low in calories, high in fiber, and contains 94% water, making it ideal for your digestive health. You can easily incorporate it into your diet; you can add it to salads, omelets, and it also makes a great side dish!

Broccoli

Broccoli, also abundant in January and February, is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health.

The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Lettuce

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches.

Mushrooms

Mushroom is a type of fungi, but the term “mushroom” is used to identify edible sporophores. It is considered a vegetable for cooking purposes.

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves.

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe.

Pineapples

ineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite!

Rhubarb

Rhubarb is classified as a fruit by the USDA. It is a good source of antioxidants, vitamin K, and fiber. Note that rhubarb may be high in oxalate and best to avoid if you are prone to kidney stones.

Due to its sour and slightly sweet taste, its fleshy, tart leafstalks are usually sugared for use in pies, jams, and crumbles.

Spring Peas

Green peas are actually not a vegetable. They are part of the legume family, consisting of plants that produce pods with seeds inside. Other examples of legumes are lentils, chickpeas, and beans.

What makes peas unique is their high protein content. Half a cup of peas contains 4 grams of protein.

Note that raw peas contain higher antinutrients that may disrupt the absorption of some nutrients. So it’s best to eat them fully cooked, fermented, or soaked.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

https://www.britannica.com/plant/pea

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

https://www.britannica.com/plant/turnip

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https://www.medicalnewstoday.com/articles/284815

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https://www.healthline.com/nutrition/leek-benefits

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https://www.britannica.com/plant/broccoli

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https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

Detox Your Body The Food Way

by Mirahealth, vegetablesdetox, recipes

It is no secret that we are surrounded by toxins. They're in the air we breathe and can be on food on our plates. Chemicals and heavy metals fill the environment around us in sometimes harmful quantities. But do you really need an expensive detox diet or cleanse?

Just about every media source from TV to the internet to magazine covers is telling us we need to detoxify. But cleansing your body isn't just about getting rid of the bad stuff. It's also an opportunity for you to take care of yourself, nurturing your body so you can look and feel your best. It starts with a real food diet.

Long-time readers will know that I encourage cleaning up the chemicals in your diet, eating whole foods, and the use of alkalizing beverages and foods. I am not a fan of painful detox methods, extreme caloric reduction, or detox methods that cause you to feel ill. I believe you should not feel bad, physically or mentally, while trying to support your body during a cleanse.

It is possible to eat well and support your body and good health while adding detoxifying foods.

This top ten list gives you my suggestions for foods and nutrients to add to your diet, plus links to delicious recipes:

Cilantro - an excellent and tasty way to cleanse the body, ridding it of heavy metal accumulation.

Cruciferous vegetables - broccoli, cauliflower, Brussels sprouts, kale, bok choy, cabbage, rutabaga, turnip, and radishes all support the liver which is important for detoxification.

Fiber - supports a healthy digestive system which in turn helps with elimination when transporting toxins out of the body. Good fiber choices include beans, fresh ground flax seeds, and whole grains.

Folate - found in dark leafy greens, calves liver, lentils, beans, and asparagus, has been shown to help counter the effects of BPA in the system.

Garlic - high in sulfur garlic helps to dilate the blood vessels so they don't get blocked, it's also anti-inflammatory, anti-viral, and anti-bacterial.

Green tea - high in anti-oxidants it supports the liver and helps with hydration.

Lemons - have an alkalizing effect on the system, also add the juice to foods rich in iron to increase bio-availability.

Wheatgrass - an excellent detoxifier that is also high in vitamins, minerals, and amino acids.

Selenium - helps to rid the body of mercury while protecting against free radicals, found in codfish, tuna, egg yolks, beef, shiitake mushrooms, lamb, and Brazil nuts.

Water - pure, clean water helps to flush the body of toxins.

Vegetables You Should Not Eat Raw

by Miravegetablesdont eat these, dont eat this, vegetables

Chances are you know that eating raw meat, especially raw seafood, can carry significant health risks. Raw eggs these days are also not recommended due to the high potential for salmonella in the United States food system. And there tends to be a fair amount of controversy over the consumption of raw milk. But did you know that even some vegetables should not be consumed raw?

I’ve been reading the book Consider the Fork: A History of How We Cook and Eat by Bee Wilson. It is a wonderful read, fascinating and thought-provoking while sharing how changes in food preparation and tools have impacted our diet. It’s astonishing to realize how much our food catalog expanded once we learned how to cook.

Some of the things on this list must be cooked because otherwise they are poisonous. Other things on the list are better cooked because it improves their nutritional value.

Vegetables To Not Eat Raw

Asparagus

This wonderful vegetable can be consumed raw however the antioxidant qualities increase after cooking

Broccoli

Although it is fine to eat broccoli in its raw state, cooking improves the amount of glucosinolates, anti-carcinogenic compounds. It's important to note that those with thryoid issues do best to avoid raw broccoli (and other cruciferous vegetables) due to high levels of goitrogens which interfere with thyroid function.

Chaya

This is a super food that comes from the Yucatán, it’s similar to spinach. However it has cyanide in the leaves which is not neutralized until it’s cooked making it important to not eat this vegetable in it's raw state.

Eggplant

One of the nightshade vegetables and high in the glycoalkaloid solanine, eating eggplant in it's raw state delivers a higher level of solanines. For those who have issues to arthritis or an HLA-B27 genetic marker eggplant should be avoided in the diet along with other nightshades.

Elderberries

Elderberries are know as a wonderful immune boosting superfood and many people make or take elderberry tonics during the winter. Raw elderberries are actually quite toxic, it’s only after cooking that they are beneficial for us.

Lima beans

These are another raw food that contains a compound that turns into cyanide, fortunately cooking is the answer to break that down

Mushrooms

Raw these contain chitin which has the potential to upset your digestive system

Potatoes

Raw potatoes contain glycoalkaloids which can upset your stomach, luckily they don’t taste good raw

Tomatoes

In season and fresh, not the insipid grocery store variety, there is nothing quite so delicious as a raw tomato. It turns out however, they have more of the antioxidant lycopene when they are cooked.

Yucca/Cassava

Cassava flour is a very popular alternative for many who eat gluten-free. This starchy tuber, however, contains cyanide in its raw state. Cassava requires a somewhat complex processing in order to neutralize it before it can be eaten; soon after harvesting it needs to be dried, soaked, rinsed, and then cooked.

Sources

Cardoso, MJ, Nicolau, AI, Borda, D., Nielsen, L., Maia, RL, Møretrø, T, Ferreira, V, Knøchel, S, Langsrud, S., & Teixeira, P. (2021). Salmonella in eggs: From shopping to consumption—A review providing an evidence-based analysis of risk factors. Compr Rev Food Sci Food Saf. 2021 20:; 1−26

Superfood Ingredients For Your Smoothie

by Mirafruit, protein, recipes, super foods, vegetablesingredients, smoothies, superfoods

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie. One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water. Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts. Some of my favorite frozen ingredients include:

Berries or other fruits
Avocado (cut into chunks, not left in the shell)
Cauliflower (this will need to be blanched first)
Zucchini (cut into 1/2 thick slices)
Leafy Greens

Superfoods

The term superfood can be a bit confusing. It seems like it’s appearing on almost everything these days. Really all it means is foods that have a lot of nutrient density. Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store. Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it. Otherwise you wind up with globs of frozen coconut oil in your smoothie.
Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition. Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up. Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them I do, however, love the following (not all at once):

Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag. I usually throw 3-4 slices into a smoothie.
Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie
Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice? YUMMMM!
Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less
Frozen berries: They're delicious and I'm a huge fan. Sometimes I'll alternate with frozen peaches. I generally don't do bananas anymore because it's too much and too sweet
Boosters: Love these and add them in rotation depending on flavors: bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut. I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice
Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers. I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override. Give it a try!
Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie. That would be a complete waste of good ingredients.

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely. If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination.

It’s also helpful to write down combinations that you’ve tried and love. Creativity in the kitchen is great, delicious, repeatable creativity is better.

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.

It also depends on

(a) what I have on hand, and

(b) what I’m in the mood for

Here’s my general guideline when it comes to making a smoothie

Print Recipe Pin Recipe

Ingredients

1 - 1 1/2 cups liquid
1 cup fruit
1 cup veggies
1-2 tablespoons booster foods
1 serving protein powder (if using)

Instructions

Tips:
Don’t simply throw everything in there and hit blend.
Start by blending liquid, boosters, and non-frozen ingredients.
Then blend the remaining ingredients.
Too many frozen ingredients won’t blend well If using frozen ingredients.
Let it blend long enough to break them all down to avoid icy lumps.
It’s okay to add extra liquid if needed (this isn’t an exact formula)
Remember to write down combinations that you really love so you can have them again.
Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

What’s In Season: January Produce Guide

by Mirafruit, health, immune system, produce, root vegetables, seasons, super foods, vegetablesproduce guide, recipes, seasonal

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants broccoli has a reputation for helping to boost immunity and promote heart health.

Broccoli can be eaten cooked or raw. When cooking it can be sautéed, steamed, boiled, or roasted. If you plan to serve it without cooking it’s great for salads or dips.

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflower

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

If you're following a low-carb diet, cauliflower can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits. These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium.

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

7. Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate.

They’re widely used in soups and stews. You can also enjoy leeks in dips, salads, and even dishes such as quiche.

8. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They’re commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

9. Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups.

10. Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in stews.

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

Sources

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-oleracea

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.medicalnewstoday.com/articles/284823#nutrition

https://www.britannica.com/plant/Citrus

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/282844

https://www.britannica.com/plant/kale

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

What's In Season: December Produce Guide

by Mirafruit, seasonal, vegetablesdecember, seasonal fruits, seasonal vegetables

So many wonderful things to eat that are ripe and in season at this time of year. When we eat in season, and as local as possible, we are getting maximum nutrition. Foods don't have to be picked early and then stored and force ripened. They also taste better when they are at peak freshness.

Do you have access to a farmers market where you can get these freshly grown produce?

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day.

It can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century.

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals.

They can be eaten raw (when shredded, they make a fabulous slaw!) or served stir-fried, sauteed, or steamed.

Cabbage

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people lack. Although the body makes some choline, we still need to consume choline-rich food to get enough.

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia.

Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world.

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate.

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it's difficult to identify the toxic ones, it's best to buy from a reliable grocery store or, if possible, from a farmer's market.

Mushrooms are low-fat and cholesterol-free food. They are also a good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms to preserve their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange; some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy!

Papaya

Papaya is a delicious tropical fruit that has beautiful soft orange flesh. They can be found throughout Mexico and Central America, as well as in some of the warmest parts of subtropics.

It is high in vitamins C and A, as well as fiber. It also contains an enzyme called papain which can be used to tenderize meat.

This fabulous fruit may also reduce your risk of many diseases, especially those related told age, such as heart disease and cancer. Their powerful antioxidants like lycopene can help keep skin smooth while helping fight signs of aging.

Papayas are often served as an appetizer or snack with sugar, lime juice, and nuts for added flair!

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes. Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

Pears

The common pear is a fruit that originated in Europe and has been cultivated for centuries.

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium.

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and help with digestion. If you want to get the most fiber from a pear, eat it with the skin on.

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to take advantage of the many health benefits of pomegranates, either eat them directly or drink the juice. Pomegranate juice is a source of grenadine syrup used in flavorings and liquor.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

They are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals.

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California.

They are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly.

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

Tangerines

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They're a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they're good sources of other vitamins and minerals, such as potassium and B complex vitamins.

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe.

Turnips

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects.

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder.

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

https://www.healthline.com/health/food-nutrition/broccoli-benefits

https://www.britannica.com/plant/broccoli

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-cabbage

https://www.britannica.com/search?query=cabbage

https://www.healthline.com/nutrition/10-benefits-of-grapefruit

https://www.britannica.com/plant/grapefruit

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

https://www.britannica.com/search?query=kale

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/search?query=leeks

https://www.britannica.com/search?query=mushroom

https://www.healthline.com/nutrition/mushrooms-good-for-diabetes

https://www.healthline.com/nutrition/are-oranges-good-for-diabetics

https://www.britannica.com/plant/orange-fruit

https://www.healthline.com/nutrition/8-proven-papaya-benefits#TOC_TITLE_HDR_10

https://www.britannica.com/plant/papaya

https://pubs.acs.org/doi/abs/10.1021/jf60227a026?journalCode=jafcau

https://www.organicfacts.net/tangelo.html

https://www.healthline.com/nutrition/tangerine-benefits

https://www.healthline.com/nutrition/rutabagas

https://www.britannica.com/plant/tangerine-fruit

https://www.healthline.com/nutrition/parsnip

https://www.healthline.com/nutrition/benefits-of-pears

https://www.healthline.com/nutrition/12-proven-benefits-of-pomegranate

https://www.healthline.com/nutrition/sweet-potato-glycemic-index

https://www.healthline.com/nutrition/turnip-nutrition

Are You Using Your Onions Properly?

by Miravegetableshealth benefits, onion, storing, types of onions

You may be overwhelmed at the grocery store sometimes wondering why there are so many different kinds of onions. If you’re like most people you probably gravitate towards yellow onions and use them for everything.

Health Benefits

Onions are part of the (italicize) allium (end-italics) genus. They’re not only delicious, they provide a wide range of nutrients including biotin, copper, vitamin B6, and vitamin C. They also provide fiber and a number of phytonutrients. All of which combine to make onions a great choice for health.

In addition to their anti-inflammatory, anti-bacterial properties, onions have also been shown to be useful for reducing cholesterol, lowering triglycerides and they can be supportive for lowering blood pressure.

Eating onions has also been shown to reduce the risk for certain kinds of cancers such as stomach and colorectal. Other studies have indicated onions have properties which can inhibit the growth of tumors.

If that weren’t enough, it turns out this nutritional powerhouse vegetable can also help support proper blood sugar levels. All of which makes this vegetable a really good choice to add to your diet. But which onion should you choose?

The Best Onion for the Dish

Sweet onions are good for frying and roasting
White onions have the sharpest flavor and can be very crunchy. They are a wonderful choice for making chutney or salsa. They’re also great n stir-frys
Yellow onions are good all-purpose onions. These are a great choice for soups, stews, sauces. They pair well with meat dishes
Shallots have a very mild flavor. They are lovely as a garnish, for vinaigrettes. They’re also a good choice for egg dishes or other mild flavored dishes
Red onions are simply delicious when eaten raw. Wonderful for pickling, in guacamole, on sandwiches, they are also delicious in salads
Leeks have a very mild flavor. These are good for soups, creamy sauces, or roasting with other veggies
Scallions are another very mild onion which are also delicious raw. They’re very good when a sprinkled on other dishes and can be a good choice in dressings
Pearl onions are another sweet onion which is small. Fabulous for roasting, braising, or pickling they’re a versatile onion

Storing Onions

Yellow onions are a really good all-purpose onion. But onions have a lot of personality. You can really punch up the flavor in your dishes when you choose and use different kinds of onions.

When it comes to storing them, most onions do best when stored in a cool, darker, well-ventilated space. Ideally, they should be stored either in a mesh bag or in an open container, not in plastic. This is so the air can circulate. Onions should be able to keep for approximately a month when stored this way.

Green onions such as leeks and scallions need to be stored in the refrigerator. They do best if they are wrapped so that they don’t dehydrate too quickly.

Once they have been cut all onions should be stored in the refrigerator. They’ll last for about a week.

Long-Term Storage

If you have an excessive amount of onions you can prepare them for long-term storage by either cooking them and then freezing, pickling, or preserving in someway, or slicing and dehydrating.

When to Avoid Onions

It kind of goes without saying, but if you are allergic to or sensitive to onions you should not eat them. If you do some food journaling and noticed that every time you eat onions (or garlic) that you have bloating, increased flatulence, or a change in bowel habits, it’s a good idea to avoid onions.

However, there are other times when you should not eat onions as well: