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Casa Quickie: Get Your Full Serving of Vegetables

CasaSugar — Tue, 20 Oct 2009 05:30:56 -0700

Dissatisfied with the choice of flowers at your local market? Then head to the produce aisle instead.

Take a tip from the current issue of Canadian House and Home, and try using an unusual veggie in lieu of a floral arrangement. In this case, the editors used a red cabbage displayed in a pretty bowl.

What veg would you try? I'm interested in seeing how a Savoy cabbage's curly textures translates in a room, or how radicchio plays when it's arranged in a wide-mouthed vase.

Learn to Love: Fiddleheads

FitSugar — Thu, 07 May 2009 13:00:00 -0700

It's that time of year for fiddleheads, the veggie that's named because they resemble the coiled head of a violin. They're actually the tops of baby ostrich ferns, and many people go foraging for them in the woods during this time of year. Since there are many types of toxic ferns, you want to be sure you're only choosing ostrich ferns. If you don't go picking for yourself, fresh fiddleheads can be found at farmers markets and grocery stores. Just to warn you, this pricey produce can run you $12 to $20 a pound or more.

Fiddleheads must be cooked well since they contain natural substances that can cause gastric distress if eaten raw or not cooked properly. Once prepared, this green veggie tastes like Spring to me. They have a unique earthy, woodsy flavor that's a cross between asparagus, artichoke, mushroom, cooked broccoli, and cooked spinach. Look for bright green fiddleheads with tightly coiled tops. You want only one to two inches of stem attached to the coil. Anything longer should be cut off.

If you're wondering how nutritious these circular plants are and how to prepare them then read more.

Fiddleheads must be cleaned before you eat them. Use your fingers to remove any of the brownish fuzzy or papery covering that may be remaining. Then rinse them in several changes of cold water to clean off any dirt or grit. Use them as soon as possible after harvest or purchase to ensure the best taste and texture.

When you're ready to cook them, place the fiddleheads in a pot of water and boil for about 10 minutes. Drain the water. Then transfer the fiddleheads to a pan and sauté in olive oil and freshly chopped garlic for another five minutes, or until the fiddleheads are soft. Don't overcook them, as they'll get mushy. Remove from the heat and sprinkle with a little salt and pepper. You may also add fresh lemon juice or vinegar. Enjoy them on their own or add them to stir-fries, pasta, or other dishes. As you can see form the chart, they're low in calories, but a great source of potassium and vitamins A and C.

1/2 cup raw	Fiddleheads
Calories	40
Total Fat (g)	0
Sodium	0
Carbs (g)	8
Fiber (g)	1
Sugar (g)	0
Protein (g)	4
Vitamin A (IU)	4,052
Vitamin C (mg)	29.6
Calcium (mg)	36
Iron (mg)	1.6
Potassium (mg)	416

Healthy Eating Tip: Try a New Type of Vegetable Each Week

FitSugar — Thu, 09 Apr 2009 16:00:00 -0700

Spending more time in your kitchen is good for your waistline and your wallet, and the abundance of delicious Spring vegetables gives us another reason to choose eating at home. Challenge your inner chef and get excited about eating healthy by experimenting with something new from the produce aisle each week.

Take advantage of in-season bounty by creating a watercress salad, steaming artichokes for snacking, roasting asparagus for a side dish, adding fennel to pasta, or swapping your romaine for mustard greens. Don't be intimidated by any unfamiliar offerings you may come across; there are plenty of resources online for learning how to cook every vegetable under the sun. Following through with this little challenge will help you eat more vegetables, and you may find yourself wanting to continue the weekly routine when next season rolls around.

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What Counts Toward Your Daily Fruit and Vegetable Intake?

FitSugar — Tue, 07 Apr 2009 04:30:00 -0700

Several fruits and vegetables come into their prime during the Spring and Summer seasons, making it cheaper and easier for us to reach our daily requirements. Striving to eat five colors a day is a fun way to meet your nutritional needs, but do you know what size portions you should be eating to fulfill your daily five? Take the quiz to find out!

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Take the quiz

Organic Frozen Veggie Breakdown

FitSugar — Tue, 24 Feb 2009 12:00:00 -0800

Since Winter is in full force, getting fresh produce can not only be tough, but even if you can find it, it's usually pretty pricey. That combined with the bad economy makes frozen veggies a great option. You can use them in soups, pasta dishes, for pizza toppings, or in stir-fries. It is nice to always have some veggies on hand to make sure you're eating your five daily servings of fruits and vegetables. Here's the nutritional breakdown of Cascadian Farm Organic veggies that you can find in the freezer section.

Veggie	Calories	Total Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
2/3 cup Asparagus Cuts	20	0	85	3	less than 1	2	2
2/3 cup Garden Peas	70	0	95	12	4	4	4
2/3 cup Sweet Peas	70	0	95	12	4	4	4
3/4 cup Sugar Snap Peas	35	0	140	6	2	3	2

To see the rest, read more.

Serving Size = 8 ounces (about two servings per container)	Calories	Total Fat (g)	Sodium (mg)	Carbs (g)	Fiber (g)	Sugars (g)	Protein (g)
2/3 cup Broccoli Cuts	25	0	20	4	2	2	2
2/3 cup Broccoli Florets	25	0	20	4	2	2	2
3/4 cup Green Beans	30	0	0	6	2	2	1
1 cup Whole Green Beans	25	0	95	5	2	2	1
3/4 cup Sweet Corn	90	1	0	19	2	4	3
3/4 cup Super Sweet Corn	70	1	90	16	2	7	2
3/4 cup Peas and Pearl Onions	60	0	160	11	3	5	4
2/3 cup Peas and Carrots	50	0	75	10	3	4	2
2/3 cup Mixed Vegetable (corn, peas, and carrots)	60	0	20	12	2	4	2
3/4 cup Gardener's Blend (corn, peas, green beans, and carrots)	60	0	35	12	2	4	2
2/3 cup California-Style Blend (broccoli, cauliflower, carrots, and zucchini)	25	0	25	5	2	2	1
1 cup Chinese-Style Stir-fry Blend (green beans, broccoli, carrots, red pepper, onions, and mushrooms)	25	0	15	5	2	2	1
3/4 cup Thai-Style Stir-fry Blend (green beans, broccoli, carrots, bean sprouts and onions)	25	0	15	5	2	2	1
1/3 cup Spinach	20	0	130	3	3	0	2
3/4 cup Country Style Potatoes (potatoes, onions, red pepper, and green pepper)	50	0	10	12	1	0	1
2/3 cup Edamame	120	5	10	9	3	2	10
2/3 cup Shelled Edamame	120	5	10	9	3	2	10

Why Does Asparagus Affect Your Urine?

FitSugar — Thu, 12 Feb 2009 03:00:00 -0800

This Valentine's Day, maybe some of you are saving money by cooking a romantic dinner at home. If you're trying to get the love flowing between you and your partner, maybe you're considering steaming some asparagus since it's considered an aphrodisiac. While its phallic shape is said to “stir up lust in man and woman,” it can also stir up some interesting issues with your body. Forty to 50 percent of asparagus eaters experience an odd side effect after eating this green veggie - smelly urine. Don't stop eating asparagus though if this happens to you, because the effect is completely harmless. Plus you'd be missing out on a really nutritious veggie that's packed with vitamins A, C, K, and folate.

If you're curious to know why this happens, read more.

This odiferous phenomenon happens during digestion. There's a sulfur compound in this veggie known as mercaptan, which is also found in rotten eggs, onions, garlic, and the secretions of skunks. After eating asparagus, your body breaks down the veggie, and the compound gets released, causing the odor you smell when you use the bathroom. As I've said before, it's nothing to worry about, so this Valentine's Day, don't let this little issue prevent you from sharing a few spears with your lover.

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Name This Plant

CasaSugar — Thu, 07 Aug 2008 16:00:22 -0700

This tasty veggie's charm is often lost on children. I didn't learn to love it until I was in my 20s.

Fiddleheads in Season Now

FitSugar — Mon, 12 May 2008 08:00:00 -0700

Next time you are at the grocery store or farmers market, be on the look out for fiddleheads. Not some crazy violinist, but baby ostrich ferns, all coiled up so they resemble the scroll of a violin. They really are a delicacy and May is the time to eat them.

I must warn you though, these green plants must not be eaten raw, since they contain natural substances that can cause gastric distress if not cooked properly. So just boil them for five to seven minutes or steam them for eight, until they're just tender. You may notice that the water turns brown, which is totally normal. Be careful not to overcook them as they'll become mushy and lose their wonderful flavor, which is similar to a blend of pea pods, asparagus, and artichoke.

Are these green veggies exceptionally healthy for you? To find out read more.

I was pretty impressed to find out that 3.5 ounces of fiddleheads contain only 34 calories, but an impressive 4.6 grams of protein, 370 mg of potassium, and 32 mg of calcium. So take advantage of this short season and pick some up this week. They're around $8 to $12 a pound. You can add cooked fiddleheads to pasta dishes, salads, or eat them on their own.

Fit's Tips: It's very important to know that not all ferns are edible, so it's not a great idea to go out picking fiddleheads in the woods near your house, unless you or someone you know has identified them as edible and safe. Unfortunately, fiddleheads are hard to come by outside of the northeastern US. If you can get your hands on some you are lucky!

You Asked: Fruit Serving Size?

FitSugar — Thu, 20 Mar 2008 04:00:00 -0700

You're asking and I'm answering . . .

"I have read before that the 'medium apple' is no longer at all the average size of apples we'll find in the store . .. what's the REAL deal with that issue? What is the size of a medium apple? A medium banana? A medium peach? And then... what are the calorie differences per fruit? Does size really matter there too?"
-kellybel006

Wow, you have a lot of good questions - I am going to do my best to answer them, so read more.
To start, here is what one serving of fruits and vegetables literally means:

1/2 cup of fruit
1 medium piece of fruit
1/4 cup of dried fruit
3/4 cup (6 ounces) of 100% fruit or vegetable juice
1 cup of leafy vegetables
1/2 cup of cooked or raw vegetables

I know, I know. This still doesn't tell you what that looks like in terms of the foods, so this should help clarify:

1 medium piece of fruit: the size of a tennis ball
1 cup vegetables or fruit: the size of a baseball
1 medium potato: the size of a computer mouse
1/2 cup of grapes: one bunch the size of a light bulb
1 cup of lettuce: 4 leaves

Obviously if you have a really huge apple and a really small apple, the calorie counts will be different but I generally tell people not to worry about the calorie counts in their fruits and vegetables (unless it's dried fruit or juice) because they pale in comparison to all the wonderful nutrients you'll be getting if you eat it. Also, I tend to have the theory that more is better when it comes to eating fruits and veggies, so if you think you may be lagging in your five a day it definitely doesn't hurt to eat some more.

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Healthy Recipe: Butternut Squash and Carrot Soup

FitSugar — Sun, 24 Feb 2008 03:00:00 -0800

I'm a huge soup lover no matter what the temperature is outside, but I especially love it in the Winter. There are so many great seasonal veggies you can use in soup recipes, and Butternut Squash is one of my favorites because it's so creamy, hearty, and flavorful. Here's a super easy recipe that includes carrots for beta carotene and sweetness.

Want to see it? Then read more.

What you need:

16 ounces of veggie broth
1 onion
2 cloves of garlic, minced
1 butternut squash
5 carrots
Salt and pepper to taste

What you do:

Pour the broth into a big pot and place it on the stove on high.
Cut up the onion and place it in the broth. It's OK if the pieces are big since you'll be blending everything in a food processor at the end. Put the garlic in too.

Peel the butternut squash, remove the seeds, cut it in cubes and place it in the broth.

Wash and slice five carrots.

Place them in the broth with the onions and squash.

Let this cook until the squash is soft.
In small batches, blend until smooth in a food processor.

Place the creamy soup back in the pot, add salt and pepper to taste, serve hot and enjoy. This soup stores really well in plastic containers in the fridge.

Print recipe with images | without images

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