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Cucumbers

Cucumbers 101 – The Basics

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Cucumbers 101 – The Basics

About Cucumbers
Cucumbers, or Cucumis sativus, belong to the same plant family, Curcubitaceae, as melons (such as watermelon and cantaloupe) and squash (including summer and winter squash, such as zucchini and pumpkin). There are hundreds of varieties of cucumbers, with two basic types: slicing (grown for fresh consumption), and pickling (grown for being processed into pickles). Slicing cucumbers are usually larger with thicker skins, while pickling cucumbers are smaller with thinner skins.

We’re used to seeing cucumbers in grocery stores as being long and deep green in color. However, cucumbers come in different colors, sizes, shapes, and textures. Some are white, yellow, or orange in color. They may be short, long, oval or even round in shape. Skins may be smooth and thin or thick and rough.

Cucumbers are believed to have originated in parts of Asia that have warmer climates, including parts of China, India, Sri Lanka, Myanmar, and Thailand. Cucumbers have since been carried around the world and are cultivated anywhere the climate will accommodate them. In the United States, Florida, Michigan, North Carolina, Ohio, and Texas are the top cucumber producers. Despite the amount of cucumbers grown within the United States, since they are such a popular food, much of what is consumed in America is imported from Mexico.

Nutrition and Health Benefits of Cucumbers
Cucumbers are an excellent source of Vitamin K and molybdenum. They also contain a lot of pantothenic acid, copper, potassium, manganese, Vitamin C, phosphorus, magnesium, biotin and Vitamin B1.

Cucumbers are mostly water, and that may be the reason they have received little attention in medical and nutritional research. However, in addition to the ample supply of vitamins and minerals cucumbers contain, they have an impressive list of phytonutrients. Cucumbers contain a wide array of flavonoids, lignans, and triterpenes that provide some important health benefits.

Antioxidant and Anti-Inflammatory Benefits. The majority of the phytonutrients found in cucumbers have been shown to have antioxidant and/or anti-inflammatory effects, either directly or indirectly by influencing enzymes or metabolic pathways. Some of these compounds have been shown to have anti-cancer and also anti-diabetic effects, helping to regulate blood sugar levels.

These compounds have also been the focus of studies related to the prevention of cardiovascular disease. The phytonutrients in cucumbers have been found to reduce the production of reactive oxygen species (ROS) and reactive carbonyl species (RCS) that can be generated during cellular metabolism. This, in turn, helps to protect our blood vessel walls and blood constituents from damage due to these reactive compounds. This action helps to protect us from developing cardiovascular disease.  Furthermore, human studies have shown that subjects taking extracts from cucumber seeds experienced improvement in their blood cholesterol levels (including total cholesterol, LDL, triglyceride, and HDL components). All the more reason not to remove seeds from cucumbers!

Types of Cucumbers
English (Seedless) Cucumbers. English cucumbers are long with a deep green color and thin, slightly bumpy skin. The flesh is firm and juicy. They are either seedless or have very tiny, edible seeds. These are found in the refrigerated produce section and are usually wrapped in plastic to protect their moisture. These cucumbers have a mild flavor. They are best eaten raw and are not the best option for pickling (they will yield a softer pickle).

Field Cucumbers. Field cucumbers are the “usual” cucumber we find in most American grocery stores. They are bigger round than English cucumbers, not as long, and have a thicker skin. These are often waxed after being picked to help protect them from damage during shipment and to ward off mold and moisture loss. Even though the wax is considered to be edible, the skin of these cucumbers is sometimes bitter, so peeling them may be desirable. The seeds in field cucumbers are large, so many recipes call for removing them. However, the seeds are totally edible, so removing them is optional, depending on the recipe.

Gherkin Cucumbers. These are very small cucumbers that are perfect for pickling whole. They are often two inches long or less and easily fit in a jar.

Kirby Cucumbers. Kirby cucumbers are short with bumpy skin. They range in color from yellow to dark green. They are crunchy when eaten raw, and are suitable for pickling. They are often sold as “pickling cucumbers.”

Lemon Cucumbers. Lemon cucumbers are round, yellow, and about the size of a fist. They look more like a lemon than a cucumber. Their skin is thin and they have minimal seeds. They are sweet without the bitterness that most cucumbers have. They can be enjoyed raw and pickled.

Mini Seedless Cucumbers. These are young versions of English cucumbers. They also have thin skins and few seeds, but are crunchier than their full-grown counterparts.

Persian Cucumbers. Persian cucumbers look very much like English cucumbers, except that their length can vary from shorter to longer. Their skins are bumpy like Kirby cucumbers. They have thin skins and a mild flavor. They are excellent in salads and are firm enough to withstand a bit of cooking, like being added to a stir-fry.

How to Select a Cucumber
The best cucumbers are well-shaped, firm, have no blemishes, and are a deep green color. Avoid those that are puffy, with sunken spots, or are wrinkled at the ends.

How to Store Cucumbers
Cucumbers are sensitive to heat, so unless your house is on the cool side, it is suggested that they be kept in the refrigerator. Whole cucumbers may keep for up to 10 days in the crisper drawer of the refrigerator. Once cut, store your cucumber in a sealed container in the refrigerator and use it as soon as possible, within five days.

How to Prepare a Cucumber
Wash your cucumber very well under cool water before cutting into it. Although it is not mandatory (according to the FDA), peeling waxed cucumbers is usually recommended. Cucumbers with thinner skins are often wrapped in plastic and are not waxed, so peeling them is optional, but usually not necessary.

Quick Ideas and Tips for Using Cucumbers
* The seeds of cucumbers are perfectly edible and don’t have to be removed. But if a recipe calls for stuffing the cucumber or removing the seeds for other reasons, you’ll need to do so. Simply cut the cucumber in half lengthwise, and scoop out the seeds with a teaspoon.

* If cucumbers are bitter to you, pair them with a milk-based product (i.e. cheese, yogurt), a sour ingredient (i.e. lemon juice, vinegar), and/or a pinch of sugar.

* If you have a home-grown cucumber or one from a farm market, it does not need to be peeled unless you want to. If you buy cucumbers from the grocery store, they have very likely been coated with wax. According to the FDA, the wax is edible. Know that it’s there. It’s your choice on whether or not to remove the waxed peel.

* To extend the life of pickle juice, buy your favorite jar of pickles. When you’ve finished the pickles, buy some small pickling cucumbers. Wash and slice them, then add them to the jar of brine. Refrigerate, and in a few days, you’ll have a new jar of pickles! This can be done a time or two, but the brine will need to be discarded after that.

* Cucumbers are over 90% water, so no matter how you eat them, they are refreshing.

* Try adding cucumbers to a Caesar salad.

* Stuff cucumbers with tuna salad for an appetizer. You’ll need to remove the seeds first.

* Use sliced cucumbers or cucumber “noodles” as a basis for a salad instead of lettuce.

* Top sliced cucumbers with cream cheese, dill and a small piece of smoked salmon for a quick appetizer.

* Add sliced cucumbers to water for an easy refreshing beverage.

* Even though we treat it as a vegetable, cucumbers are actually fruit.

* Thick skinned cucumbers generally have more seeds while thin skinned cucumbers have fewer seeds.

* Cucumbers are sensitive to ethylene gas, so they should not be stored near apples, avocados, bananas, tomatoes or melons.

* For an easy salad, combine diced cucumbers with sugar snap peas and mint leaves. Toss with a rice wine vinaigrette.

* For a quick gazpacho soup, puree cucumbers, tomatoes, bell peppers and onions. Season with a little salt and pepper and you’re done! If you want a creamy version, stir or blend in a little plain yogurt.

* Add diced cucumber to tuna or chicken salad recipes.

* To make decorative cucumber slices, first run a fork down the sides of the cucumber removing only the skin. When sliced, the cucumber will have scalloped edges.

* Don’t wash your cucumbers until you are ready to eat them. The extra moisture can invite mold.

* Use a vegetable peeler or spiralizer to make cucumber ribbons or noodles for something different in your salad.

* Use fresh cucumber slices in place of chips when enjoying your favorite dip.

* Use cucumber slices as a grain-free cracker replacement. Top them with cheese, spreads, dips, seafood salad, chicken salad, hummus, pesto…you name it!

Herbs and Spices That Go Well with Cucumbers
Anise, basil, borage, capers, caraway seeds, cayenne, celery seeds, chervil, cilantro, curry powder, cumin, dill, garlic, ginger, horseradish, lemongrass, lovage, marjoram, mint (esp. spearmint), mustard, oregano, paprika, parsley, pepper, saffron, salt, savory, seeds (poppy, pumpkin, sesame), tarragon, thyme, turmeric, za’atar

Foods That Go Well with Cucumbers
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), beef, black beans, chicken, chickpeas, eggs, lamb, lentils, peanuts, peas (green), pine nuts, seafood, sesame seeds, tahini, tofu, tuna, walnuts

Vegetables: Arugula, beets, bell peppers, cabbage, carrots, celery, chiles, chives, eggplant, endive, escarole, fennel, greens (salad), jicama, kale, lettuce, mushrooms, onions, potatoes, radishes, scallions, sea vegetables, shallots, spinach, sprouts, tomatoes, watercress

Fruits: Apples, apricots, avocado, citrus fruits, coconut, grapes, lemon, lime, mangoes, melon, olives, orange, papaya, peaches, pears, pineapple, plums, pomegranates, strawberries, watermelon

Grains and Grain Products: Bulgur, couscous, farro, noodles (Asian: soba, udon), pumpernickel bread, quinoa, rice, spelt

Dairy and Non-Dairy: Butter, buttermilk, cheese (i.e. cream, Feta, goat, ricotta, soft white), coconut milk, cream, kefir, milk (dairy and nondairy), sour cream, yogurt

Other Foods: Honey, mayonnaise, mustard (Dijon), oil (esp. olive), sesame sauce, soy sauce, sugar, vinegar (esp. cider, red wine, rice wine, white wine)

Cucumbers have been used in the following cuisines and dishes…
Beverages (i.e. cocktails, sparkling water), crudités, curries, dips, Greek cuisine, Indian cuisine, Middle Eastern cuisines, pesto, pickles, raitas (condiment/dip), salad dressings, salads (chopped, cucumber, Greek, green, pasta), sandwiches, sauces, soups (cucumber, gazpacho, summer, vichyssoise), stews, stuffed cucumbers, summer rolls, tabbouleh, Thai cuisine, tzatziki sauce

Suggested Food and Flavor Combos Using Cucumbers
Combine cucumbers with any of the following combinations…

Almonds + avocados + cumin + mint
Avocados + chiles + chives + lime + yogurt
Avocados + lemon + dill
Basil + garlic + tomatoes
Beets + yogurt
Buttermilk + dill + scallions
Chiles + cilantro + lime + scallions
Chiles + cilantro + peanuts
Chiles + jicama + lime
Cilantro + mint
Coconut milk + mint
Cumin + lime + mint + yogurt
Dill + garlic + vinegar
Dill + mint + yogurt
Dill + salmon
Feta cheese + lemon + mint
Feta cheese + walnuts
Feta cheese + tomato + olive oil + red wine vinegar + oregano
Garlic + herbs (i.e. dill, mint, parsley) + yogurt
Garlic + lemon + olive oil + oregano
Lemon + lime + mint + scallions + tofu
Lime + mango + parsley + red onions
Mint + yogurt
Red onions + olive oil + cider vinegar + dill weed + salt
Rice vinegar + sesame seeds + soy sauce
Strawberries + cream cheese

Recipe Links
High Protein Cucumber and Tomato Salad https://www.theflamingvegan.com/view-post/High-Protein-Cucumber-and-Tomato-Salad

Chickpea Salad with Cucumbers and Tomatoes https://allnutritious.com/chickpea-salad/

77 Cool Cucumber Recipes We’re Very Into https://www.bonappetit.com/recipes/slideshow/cucumber-recipes

Cold Cucumber Soup https://www.tablespoon.com/recipes/cold-cucumber-soup/869d89f8-4716-49a2-af58-b4a66b72045d

Cucumber Caprese Salad https://www.tablespoon.com/recipes/cucumber-caprese-salad/fa4f8535-cd44-4aed-bd4e-59bf9cd83325

Cucumber Ranch Dressing https://www.tablespoon.com/recipes/cucumber-ranch-dressing/abfb70aa-0b40-4bcd-892c-4c0d81adf504

Savory Peach and Cucumber Salad https://www.bonappetit.com/recipe/savory-peach-and-cucumber-salad

Bread and Butter Pickles https://www.bonappetit.com/recipe/bread-and-butter-pickles-3

Falafel Fritters Bowl with Cucumbers and Yogurt Sauce https://www.bonappetit.com/recipe/falafel-fritters-bowl-with-cucumbers-and-yogurt-sauce

Strawberry-Cucumber Salad with Lemon Cream https://www.bonappetit.com/recipe/strawberry-cucumber-salad-with-lemon-cream

Classic Dill Pickles https://www.bonappetit.com/recipe/classic-dill-pickles

Raw Beet and Cucumber Salad https://www.bonappetit.com/recipe/raw-beet-and-cucumber-salad

33 Cucumber Recipes That Aren’t All Salads https://www.self.com/gallery/how-to-cook-with-cucumbers

50+ Cool as a Cucumber Recipes https://www.cookinglight.com/food/in-season/cucumber-recipes

Cucumber Guacamole https://producemadesimple.ca/cucumber-guacamole/

Cucumber Salsa https://producemadesimple.ca/cucumber-salsa/

Cucumber Noodle Salad https://producemadesimple.ca/cucumber-noodle-salad/


Resources
https://harvesttotable.com/sliced-cucumber-flavor-matches/

https://u.osu.edu/chowline/2014/02/17/wax-off-wax-on-waxed-produce-ok/

https://producemadesimple.ca/what-do-cucumbers-go-well-with/

https://producemadesimple.ca/cucumbers/

https://www.thespruceeats.com/cucumber-varieties-4069657

https://www.healthycanning.com/pickling-versus-slicing-cucumbers

https://www.thekitchn.com/the-best-place-for-storing-cucumbers-173142

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=42#purchasequalities

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Whole Dried Peas vs. Split Peas

Dried Green Peas – Whole vs. Split: A Comparison

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If you’re wondering what the difference is between split peas and whole dried peas, the following article should help! It covers what they are and their differences in soaking needs, preparation methods, cooking times, texture when cooked, and whether they will sprout. Below is a video covering this topic. The written article is below the video.

Enjoy!
Judi

Split Green Peas vs Whole Dried Peas: A Comparison

About Dried Peas
Dried green peas are in the same plant family as beans and lentils, but are usually grouped separately since their preparation is different. Whole dried peas and green split peas are from the same plant. Although we usually associate dried peas with being green, there is also a yellow colored variety. The yellow variety has a milder flavor than the green peas.

Researchers have discovered that dried peas have been eaten since prehistoric times. Peas were even mentioned in the Bible. They were prized in ancient civilizations of Egypt, Greece, and Rome. It appears that the Chinese were the first to eat both the seeds and pods as vegetables. Peas were brought to the United States soon after the colonists arrived. Today, the largest producers of peas are Russia, France, China and Denmark.

Nutrition and Health Benefits of Peas
Dried peas are small, but mighty when considering their nutritional value. They are rich in fiber, including soluble fiber, which is known to lower cardiovascular disease risks by removing bile (and thereby cholesterol) from the body. They also contain a lot of molybdenum, B-vitamins (folate, Vitamin B1, and pantothenic acid), copper, manganese, protein, phosphorus, and potassium.

In addition to helping to remove cholesterol from the body, the fiber in dried peas helps to prevent constipation, and bowel disorders like irritable bowel syndrome and diverticulosis.

The soluble fiber in peas also helps to stabilize blood sugar. This is especially helpful to people with insulin resistance, hypoglycemia, or diabetes. Legumes like dried peas can help to balance blood sugar levels while providing a steady flow of energy. Studies have shown that diabetics who consumed high fiber diets (of about 50 grams of fiber a day) had lower blood glucose and insulin levels, along with lower levels of blood cholesterol, triglycerides, and very low-density lipoproteins (VLDL). These factors help to improve overall health along with reducing the risk of cardiovascular disease.

What is a split pea?
Split green peas are a field pea variety that is grown specifically for being dried and split. These are different from “garden peas” that are grown to be eaten fresh. Dried peas are used mostly in soups, stews, and casseroles.

Some people wonder if split peas are the same thing as lentils. Even though split peas and lentils are very similar in size and shape, they are not the same thing. They are different varieties of legumes. Split peas are a field pea, grown specifically for drying. Lentils are the dried seed of a different plant. They are not interchangeable legumes.

Split green peas are the same plant as whole dried green peas. The whole peas were not peeled and split before being sold, like the split peas.

Should peas be soaked?
Split Peas. Split peas can be soaked before being cooked, but it’s not mandatory. Most resources don’t suggest soaking split peas.

Whole Dried Peas. Whole dried peas need to be soaked for at least 8 hours or overnight before being cooked.

How to Prepare Peas
Split Peas. To prepare dried split peas, simply sort through the peas to remove any debris. Then rinse them in a colander and transfer them to the cooking pot. Follow your recipe from there. To cook them alone, place your rinsed peas in a pot and cover them with cold water. The usual ratio is 1 cup of peas to 2 or 3 cups of water. Bring them to a boil, then reduce the heat to simmer, cover the pot, and allow them to cook for about 30 to 45 minutes, until they are tender. Note that many recipes for split pea soup will require a longer cooking time, making the peas mushy so the soup can have a creamy texture.

Whole Dried Peas. To prepare whole dried peas, first sort through them and remove any debris. Then rinse and drain them. Please them in a large bowl or pot and cover them with enough water to allow them to expand and still remain submerged. After soaking, drain the water and cover them with fresh water for cooking in a pot with a lid. Bring them to a boil, then reduce the heat, cock the lid on the pot, and simmer the peas until they are tender. This usually takes about one hour, but can take longer depending upon how old the peas are and how soft you want them to be.

About the Foam. White foam can form on the top of your water when cooking dried peas and beans. It can simply be skimmed off and discarded. Of, if preferred, it can be left alone and it will eventually dissolve and be incorporated back into the cooking water. There is no harm either way you go…discarding it or leaving it in the water. The choice is yours!

Texture When Cooked
Split Peas. Split peas will usually become mushy and disintegrate when cooked completely. With this, they will provide the rich creamy texture characteristic of pea soup. If you prefer, split peas can be cooked until they are just tender so they will somewhat maintain their shape.

Whole Peas. When completely cooked, whole dried peas will remain intact. However, if you want to use them for pea soup, simply take an immersion blender, regular blender, or food processor, and blend them up to make a creamy foundation for any soup.

Will They Sprout?
Split green peas will not sprout since the whole seed is not intact. Whole, dried peas will sprout. They can be jar sprouted in only 2 or 3 days. They can also be tray sprouted and grown into microgreens. There are many resources on the internet that give details on how to jar sprout or tray sprout whole dried green peas.

Resources
https://www.aaaai.org/ask-the-expert/relationship-split-pea-green-pea

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=56

https://www.camelliabrand.com/about-the-bean/about-green-split-peas/

https://www.cooksinfo.com/split-green-peas

https://www.drweil.com/diet-nutrition/cooking-cookware/cooking-with-legumes-dried-peas/

https://www.thekitchn.com/whats-the-difference-between-split-peas-and-lentils-word-of-mouth-214986

http://sprouting.com/product/549/Peas%2C-Green.html

https://www.bobsredmill.com/recipes/how-to-make/basic-preparation-instructions-for-green-split-peas/

https://startcooking.com/how-to-beans-split-peas-and-lentils

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Lemons

Lemons 101 – The Basics

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Lemons 101 – The Basics

About Lemons
Lemons, scientifically known as Citrus limon, are believed to have originated in China or India about 2,500 years ago. They were originally a cross between a lime and citron and have been grown in eastern regions ever since. Lemons were first introduced to Europe and Northern Africa in the 11th century. From there they were transported around the world by Crusaders and explorers. They were brought to the Americas by Christopher Columbus during his second voyage to the New World in 1493. They have been grown in Florida since the 16th century. The main producers of lemons today are the United States, Italy, Spain, Greece, Israel and Turkey.

Over the years, lemons became a prized food by many who used them to prevent the development of scurvy, the Vitamin C deficiency disease.

There are two main types of lemons on the market today: the Eureka lemon, and the Lisbon lemon. The Eureka lemon has a more texturized skin, a short neck at one end and a few seeds. The Lisbon lemon has a smoother skin, no neck, and is usually seedless. There are some newer varieties of lemons becoming available. One such lemon is the Meyer lemon. It is sweeter than the other varieties of lemons.

Nutrition and Health Benefits
Lemons are an excellent source of Vitamin C and a good source of folate. They also contain some potassium.

Antioxidants. Vitamin C is one of the most important antioxidants found in nature, and it is the main antioxidant in the human body. It neutralizes free radicals both inside and outside the cells, protecting cells and preventing or reducing inflammation. This explains why Vitamin C has been shown to reduce some of the symptoms of osteoarthritis and rheumatoid arthritis.

Heart Disease. Since free radicals can damage blood vessels and make cholesterol more likely to build up in artery walls, Vitamin C can help prevent or deter the development of atherosclerosis and diabetic heart disease. The compounds found in lemons, hesperidin and diosmin, have been found to lower cholesterol, further helping to reduce our risk for heart disease.

Immune Function. Vitamin C is critical for a strong immune system. Ample Vitamin C may be helpful in conditions like the common cold, flu and even ear infections.

Lower Mortality Rates. With Vitamin C’s many health benefits, research has shown that eating a lot of vegetables and fruits high in Vitamin C is associated with a reduced risk of death from all causes including heart disease, stroke, and cancer.

Lower Risk of Kidney Stones. The citric acid found in lemons may help to prevent kidney stones by increasing urine volume and increasing urine pH, creating a less favorable environment for the formation of kidney stones.

Improves Iron Absorption. Vitamin C is known to increase the absorption of iron in a meal. So, including Vitamin C-rich foods such as lemons in a meal containing iron-rich foods can help protect against anemia.

Helps Prevent Cognitive Decline.  According to a review published in the Journal of Alzheimer’s Disease, maintaining healthy Vitamin C levels was shown to protect against age-related cognitive decline. Since lemons are rich in Vitamin C, including them in your diet on a regular basis can help preserve your memory as you age.

How to Select the Best Lemons
To select the lemon with the most juice, opt for one that is thin skinned and feels slightly soft when squeezed. Those with thicker skins have less flesh and will be less juicy.

Look for lemons that are heavy for their size and have a finely textured peel. Choose those that are fully yellow (green color indicates the lemon is not completely ripe and would be more acidic). Avoid lemons that are wrinkled, have soft or hard spots, or a dull color.

How to Store Lemons
Lemons will stay fresh at room temperature for about a week when kept away from direct sunlight. To keep your lemons longer than that, store them in the refrigerator and use within a month.

Freshly squeeze lemon juice will keep in an airtight container in the refrigerator for 2 to 3 days. For a simple trick on how to get more juice from a lemon, see my video…

How to Preserve Lemons
To preserve fresh lemon juice, squeeze the lemons and place the juice in ice cube trays in increments you would want to use at one time, such as 1 tablespoon of juice in 1 cube space. Freeze the juice then transfer the cubes to a freezer bag or container. For best flavor, use your frozen lemon juice within 3 to 4 months. It will be safe to use beyond that, but the flavor may dwindle.

Fresh lemon zest may be dried and kept in an airtight container in a cool, dry place. If preferred, it can be ground into a powder. It should last for about a year.

To dry lemon zest or lemon peel, first remove the lemon zest from the fresh lemon. This can be done with a fine grater, a microplane zester, or a vegetable peeler. Chop the zest finely if needed. It may be dried in the oven, on the counter, or in a dehydrator.

To dry lemon zest in the oven, spread it on a parchment paper-lined baking sheet. Place it in the oven at its lowest setting. The lower the temperature, the better. Higher temperatures will make the zest turn darker as it dries. Finely grated zest should dry in about 30 to 60 minutes. Peeled strips of zest may take longer, possibly up to several hours. When it is dry, remove it from the oven and allow it to cool. If desired, grate it into a powder or chop it finely if it was not already done. Store it in an airtight container in a cool, dry place such as your pantry. Use it within one year for best flavor.

To dry lemon zest on the counter, spread the zest on a tray or dish. Leave it on the counter, uncovered for several days until it is completely dry. Grind it to a powder if desired, and transfer your dried zest to an airtight container. Store it in a cool, dry place such as your pantry. Use it within one year for best flavor.

To dry lemon zest in a dehydrator, prepare your zest as you would for any drying method. Spread it on a solid sheet or tray designed for your dehydrator. Follow the dehydrator manufacturer’s directors for time and temperature for drying your zest. After it is dried, store it as you would any other dried zest, in an airtight container in a cool, dry place. Use it within one year for best flavor.

Uses for dried lemon zest. Add your dried lemon zest to seasoning mixes, tea, baked goods, salads, marinades, salad dressing, in seasoning for chicken and fish, on cooked vegetables and in any food that you want to brighten the flavor. Also, add your dried lemon zest to body care products, homemade cleaners, and potpourri.

About Meyer Lemons
Meyer lemons are relatively new on the market. They were first brought to the United States from China in the early 20th Century. Meyer lemons can be found in grocery stores usually from December through May.  They are usually more expensive than traditional lemons.

Meyer lemons are sweeter than traditional lemons because they are a cross between a traditional lemon and a mandarin orange. They have a smooth, thin peel with a deep yellow color, and are smaller and rounder than traditional lemons. The pulp is pale orange, with a sweet, floral flavor. Their sweet flavor makes them a wonderful addition to desserts, cocktails, and other foods as well.

Meyer lemons may be used in place of traditional lemons in some applications. Because of their added sweetness, they make an excellent swap for traditional lemons in dessert recipes. But, if your food demands the sour punch of a traditional lemon, then a Meyer wouldn’t deliver the flavor you need.

If a recipe calls for the juice of a Meyer lemon, you can substitute equal parts of traditional lemon juice and orange juice. If a recipe calls for Meyer lemon zest or peel, you can substitute equal parts of the zest or peel from a traditional lemon and an orange.

Meyer lemons will keep best in the crisper drawer of your refrigerator. They should keep for about a week in the refrigerator, and only a few days at room temperature.

Quick Ideas and Tips for Using Lemons
* Acidity cuts greasiness and heaviness in foods. Lemon is especially helpful here, and it may be due to its citric acid, which helps break down fats, carbohydrates, and protein. So, if you want to tenderize a meat, or cut greasiness in a food, try adding some lemon juice to a marinade, sauce, or as a finishing touch to a dish.

* Lemon oil is found in the zest of lemons. The flavor is stronger than that of lemon juice. If you want to add some lemon flavor to something without adding extra liquid, add some lemon zest. Remember that it’s potent, so a little goes a long way.

* To keep lemons longer, store them in the refrigerator. Note that this may firm them up and make them hard to slice, juice or zest. To make them soft again, roll them back and forth on the kitchen counter with the palm of your hand. If you’re in a REAL hurry, put them in the microwave for a few seconds to soften and warm your cold lemon.

* Unless lemon is an integral ingredient in a dish, it’s often enough to squeeze a little lemon juice over food when it’s finished or almost finished cooking. This last-minute touch will brighten flavors without making a food taste overly lemony or sour. Just be sure not to use too much. The juice squeezed from one wedge of lemon is often enough to do the job. Try this on cooked greens, cooked pork, chicken and fish, in soups, sauces and drinks, and even on pasta dishes (depending upon the type of sauce being used).

* It’s best to add squeezed lemon juice toward the end of cooking or after cooking is finished. When adding it early on, the prolonged cooking may make it bitter.

* If you happen to add too much lemon juice to a finished dish and it’s too sour, add a pinch of sugar to counteract the acid. That should bring the flavor back to what you expect.

* You’ll get the most juice out of a lemon that is at room temperature. Also, roll it under the palm of your hand on a counter top before cutting the lemon to help release its juice.

* If you plan to zest a lemon, remove only the outermost part of the peel. The white pith underneath is bitter and should be avoided.

* Place thinly sliced lemons (peel and all) on and under fish before cooking. Baking and broiling the fish will soften the lemon slices so they can be eaten along with the fish.

* To make a lemon vinaigrette, combine fresh lemon juice with olive or flax oil, crushed garlic and a little black pepper.

* If you want to reduce your salt intake at meals, try serving lemon wedges with your food. The sourness from a drizzle of lemon juice from the wedge makes a good substitute and you won’t miss the salt.

* If you are sensitive to oxalates (and are prone to related kidney stones), you should be aware that lemon peels are high in oxalates. However, the juice is not. In fact, lemon juice may help to prevent calcium oxalate kidney stone formation because of its high citric acid content.

* Traditionally grown lemons are often coated with wax and chemicals to protect them during shipping. If you plan to zest a lemon, it may be best to buy an organic one for that purpose.

* Remember to zest a lemon before you cut into it. It will be MUCH easier that way!

* Add slices of lemon, peel and all, to a glass of water for an easy “detox” drink. Lemon peel has antioxidants that help liver enzymes flush toxins from the body. Many people drink this first thing in the morning.

* Keep fruit from turning brown with a drizzle of fresh lemon juice. This works really well with bananas, avocados, peaches, pears, apples, and any other fruit that tends to oxidize easily.

* If you don’t enjoy drinking plain water yet you know you need to drink more, try adding a slice of lemon to your water. It will help to hydrate you, give you a Vitamin C and potassium boost, aid digestion, and support your immune system, all at once!

Herbs and Spices That Go Well with Lemons
Basil, cardamom, coriander, cumin, dill, herbs (in general), lavender, mint, mustard, oregano, paprika, parsley, pepper (black), rosemary, saffron, tarragon, thyme, vanilla

Foods That Go Well with Lemons
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general), chicken, chickpeas, edamame (soybeans), eggs, fish (seafood), flax, hazelnuts, lentils, nuts (in general), peas, pecans, pistachios, poppy seeds, snap peas, tahini, tofu, veal

Vegetables: Artichokes, arugula, asparagus, beets, bell peppers, broccoli, carrots, cauliflower, chives, cucumbers, eggplant, fennel, garlic, ginger, kale, leeks, mushrooms, onions, parsnips, potatoes, radicchio, radishes, shallots, squash (summer), tomatoes, zucchini

Fruits: Avocados, blackberries, blueberries, currants, guavas, lime, mango, olives, orange, papaya, peaches, pears, plantains, raspberries, strawberries

Grains and Grain Products: Amaranth, corn, couscous, noodles, rice, wild rice, whole grains (in general)

Dairy and Non-Dairy: Butter, cheese (esp. cream, goat, pecorino, ricotta), cream, mascarpone, milk (almond), yogurt

Other Foods: Capers, chocolate, coconut, honey, maple syrup, mint, miso, mustard (Dijon), oil (esp. olive), sugar (esp. brown sugar), tea, vinegar, wine (esp. dry white)

Lemons have been used in the following cuisines and dishes…
Aioli, biscuits, cakes, cheesecake, cocktails, cookies, Greek cuisine, gremolatas, lemonade, lemon curd, marinades, pancakes, pasta dishes, puddings, quick breads, risottos, salad dressings (esp. vinaigrette), sauces, scones, soups, tabbouleh

Suggested Food and Flavor Combos Using Lemons
Combine lemons with any of the following combinations…

Almonds + Coconut
Apples + Honey + Romaine (salad)
Arugula + Parmesan Cheese
Asparagus + Black Pepper + Pasta
Asparagus + Pecans + Rice
Basil + Mint
Blueberries + Honey + Ricotta
Blueberries + Yogurt
Capers + White Wine (in a sauce)
Cauliflower + Tahini
Coconut + Strawberries
Garlic + Mustard + Olive Oil + Oregano + Vinegar
Garlic + Oregano
Garlic + Parsley
Green Beans + Parsley
Mint + Zucchini
Risotto + Thyme + Zucchini

Recipe Links
Lemon Bars with Shortbread Crust https://sallysbakingaddiction.com/lemon-bars-recipe/#tasty-recipes-67259

25 Sweet and Savory Lemon Recipes https://www.foodandwine.com/fruits/lemon/lemon

10 Ways to Use Up All Those Lemons https://blog.williams-sonoma.com/how-to-use-up-lemons/

36 Lemon Desserts to Zest Up Your Meals https://www.countryliving.com/food-drinks/g1551/lemon-desserts/

20 Essential Lemon Recipes https://www.marthastewart.com/274586/lemon-recipes

Lemon Loaf: The Best Recipe Ever!! https://www.shelovesbiscotti.com/extra-moist-lemony-lemon-loaf/

84 Lemon Recipes From Tart To Sweet https://www.tasteofhome.com/collection/lemon-recipes-from-tart-to-sweet/

25 Lemon Recipes to Brighten Your Day https://realhousemoms.com/25-lemon-recipes-brighten-your-day/

The Best Lemon Bars Recipe https://www.allrecipes.com/recipe/10294/the-best-lemon-bars/

Real Lemon Cookies https://www.justapinch.com/recipes/dessert/cookies/real-lemon-cookies.html

20 Amazing Things You Can Do With a Lemon https://www.eatthis.com/uses-for-lemon/


Resources
https://spoonuniversity.com/how-to/made-for-each-other-meat-and-fruit-pairings

https://slate.com/human-interest/2012/09/whats-the-best-way-to-use-lemons-in-everything.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=27#preptips

https://www.stilltasty.com/fooditems/index/17533

https://www.thespruceeats.com/have-fresh-citrus-zest-anytime-1136409

http://foodtasia.com/dried-lemon-peel/

https://www.healthline.com/nutrition/6-lemon-health-benefits#TOC_TITLE_HDR_2

https://www.eatthis.com/benefits-of-lemon/

https://health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic/

https://www.allrecipes.com/article/what-is-a-meyer-lemon/

https://producemadesimple.ca/what-does-lemon-go-well-with/

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Kumato Tomatoes

Kumato 101 – What is a Kumato?

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Kumato 101 – What is a Kumato?

About Kumato Tomatoes
A Kumato is a type of naturally bred tomato that ripens from the inside out and is edible in all stages of ripeness. It started as a wild tomato from the Almerian coast of Spain and was crossed with cultivated tomato varieties. The result was a green and brown tomato with more flavor. The size of a Kumato is smaller than an average tomato. Each one is round with a diameter of two to three inches and weighing three to four ounces. Kumato tomatoes also come in a small, cherry tomato size variety.

The Kumato was first sold in grocery stores in the UK on a test basis in 2004. A few years later, they were sent to the United States and Canada. Today, they are also found in Germany, France, Australia, and most of Europe. Brown grape tomatoes have also been found in the United States, and their flavor is sweeter than the larger Kumato.

For the record, Kumato tomatoes are not genetically modified. They were created by cross breeding assorted tomato varieties, which is a natural process.

Availability
Kumato tomatoes should be available year-round, although there may be gaps at times due to fluctuations in demand and transportation.

Nutritional Aspects
Kumato tomatoes are high in potassium, magnesium, manganese, and Vitamins A, C, and K. Their nutrient profile can make them effective in helping to reduce cholesterol levels and blood pressure. As with other tomatoes, Kumatoes are exceptionally high in lycopene, a powerful antioxidant being studied for its effects on cancer, heart health, Alzheimer’s disease, and degenerative eye diseases.

Flavor
Kumato tomatoes have a flavor more like an heirloom tomato rather than that of a typical tomato found in today’s grocery stores. They are sweeter than many tomatoes commonly sold today because they have a higher sugar content. Yet, there is a hint of tartness, so they have a complex and robust flavor profile. The dark brown-red flesh is firm and juicy, while the brownish skin is firm.

The flavor of a Kumato tomato varies depending upon its stage of ripeness. They are edible and tasty during all stages of maturity. These tomatoes ripen from the inside out, and their color changes naturally from brownish-green to dark brown to a brownish-red. When they are brownish with a slight green overcast, they are at their best eating stage. At that point, they are juicy with a firm texture and have a higher fructose content than traditional red tomatoes. At that point they are very sweet and slightly tart, giving them a complex, succulent flavor. When they are dark brownish-red with no green on them, the flavor is mild and they are considered to be best for cooking at that stage.

How to Store Kumato Tomatoes
For best flavor, store Kumato tomatoes at room temperature. They should be placed in the refrigerator when they are very ripe or after they have been cut. Try to use them within several days of purchase, although they may be kept for up to two weeks after purchase.

Best Uses for Kumato Tomatoes
Kumato tomatoes are excellent for using fresh in salads or eaten on their own with olive oil and salt. They are an excellent tomato for a Caprese salad (tomatoes, mozzarella cheese, fresh basil, olive oil, and salt). They are also a great choice for any tomato-based recipe, cooked or fresh. Since they are usually vine-ripened and ready to be eaten when you buy them, they can be used right away.

Recipe Links
Kumato Omelet https://www.sunsetgrown.com/recipe/kumato-omelet/

Seared Tuna and Kumato Salad https://www.sunsetgrown.com/recipe/seared-tuna-and-kumato-salad/

Kumato and Chicken Sandwich https://www.sunsetgrown.com/recipe/kumato-and-chicken-sandwich/

Kumato Israeli Couscous Salad with Smoked Paprika Vinaigrette https://www.sunsetgrown.com/recipe/kumato-israeli-couscous-salad-with-smoked-paprika-vinaigrette/


Resources
https://www.superfoodly.com/kumato-tomato/

https://www.sunsetgrown.com/

https://specialtyproduce.com/produce/kumato_heirloom_tomatoes_3699.php

https://www.kumato.com/en/faq

https://www.cooksillustrated.com/how_tos/5869-kumatoes-101

https://www.naturesproduce.com/encyclopedia/kumato-tomato/

https://startsat60.com/media/health/kumato-benefits-how-to-cook-it

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Apples

Apples 101 – About SugarBee Apples

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Apples 101 – About SugarBee Apples

Click below to see my video about SugarBee apples…

Origin
SugarBee apples were first discovered in an apple orchard in Minnesota. It was cross-pollinated by a bee between a Honeycrisp apple and another undetermined variety. Mr. Nystrom, the owner of the Ocheda Orchard, found the new variety of apple tree growing among other trees. He took a bite of the large, round, brightly colored apple and discovered it was crisp and very sweet. Mr. Nystrom called the apple “B-51.”

Word of this new apple spread to Chelan Fruit Cooperative and Gebbers Farms in Washington state, where growing conditions would be ideal for this new apple. In 2013, Mr. Nystrom agreed to allow Chelan Fresh orchard the growing rights to the new apple, where it was renamed “SugarBee” in honor of the bee that did such fabulous work in choosing which trees to cross-pollinate.

Nutrition Facts
The nutritional aspects of SugarBee apples would be roughly equivalent to that of other sweet apples. One SugarBee apple has about 95 calories. They are high in Vitamin C and fiber. They also supply potassium, Vitamin B6, Vitamin K, manganese, riboflavin, copper, phosphorus, magnesium, thiamin, Vitamin A and Vitamin E.

It is worth noting that a lot of the nutrients found in apples are in the skin. So, it’s worth eating the peel of apples, if possible.

Characteristics of SugarBee Apples
Appearance. SugarBee apples look very much like their Honeycrisp parent. The skin is relatively thin and glossy, with yellow-orange-green colors overlaying a bright red apple. The apple is large and round, with a slightly tapered shape, similar to a Honeycrisp.

Flavor and Texture. The flesh is creamy white with a coarse, juicy, and crispy texture. The flavor is very sweet and aromatic, with some floral notes under the sugar.

Storage/Shelf-Life. SugarBee apples store well and can be kept in the refrigerator or other cool, dry storage for several months. Not only do SugarBee apples store well, but they maintain their crispness, flavor, and juiciness during storage, which is not the case with all apples.

Best Uses for SugarBee Apples
Fresh. SugarBee apples are excellent for eating fresh, since they are crispy and sweet. They can be eaten out of hand or cut and included in salads. They would pair well with gouda or sharp cheddar cheese for a simple snack.

Baking. SugarBee apples can be baked into pies, cakes, crisps, and strudel with the usual spices that pair well with apples, such as cinnamon, ginger, and cloves. They can also be used for baked apples since they hold their shape well when baked.

Cooking. SugarBee apples can be enjoyed in both savory and sweet dishes. They can be made into applesauce and are sweet enough that it could be made without added sugar (or with very little added sugar, depending on your taste preferences). They may be incorporated into soups and compotes, or used to make jam, and even apple juice and cider.

Drying. SugarBee apples are perfect for dehydrating. They keep their shape well.

Recipe Links
Visit this page for a collection of recipes designed for the SugarBee apple…Recipes Using SugarBee Apples  https://sugarbeeapple.com/category/recipes/

In Season: What to Make with SugarBee Apples https://www.chelanfresh.com/in-season-what-to-make-with-sugarbee-apples/


Resources
https://sugarbeeapple.com/the-sugarbee-story/

https://specialtyproduce.com/produce/Sugar_Bee_Apples_18673.php

https://www.goodfruit.com/sugarbee-causes-a-buzz/

https://www.chelanfresh.com/in-season-what-to-make-with-sugarbee-apples/

https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2

https://theproducenews.com/headlines/sugarbee-apples-open-doors-close-sales

https://www.sprouts.com/healthy-living/comparing-apples-to-apples/

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Orange Cream Beverage

Orange Cream Beverage (Non-Alcoholic!)

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If you strive to eat the healthiest options you can find, yet you sometimes miss the flavors of “yester-year,” this fast and REALLY simple beverage recipe may help you out. The first sip instantly reminds me of a Creamsicle popsicle I used to enjoy in my youth. Although I haven’t had one for countless years, it’s a flavor I haven’t forgotten. When I think of those popsicles, many fun memories come to mind. Well I recently recreated the easiest and healthiest version of that flavor that I could possibly concoct. TWO ingredients! That’s it.

Below is a video demonstration of how to make this delicious beverage. The written recipe is below the video.

Enjoy!
Judi


Orange Cream Beverage
(Non-Alcoholic!)

2 parts orange juice
1 part extra creamy oat milk

Add ingredients to a glass, stir, and enjoy!

Tip: To make this even more creamy, a scoop of vanilla ice cream or yogurt may also be added. Coconut milk or any milk desired may be used in place of the oat milk, but the flavor will change.

 

Apples

Apples 101 – About Autumn Glory Apples

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Apples 101 – About Autumn Glory Apples

Origin
Autumn Glory apples are a cross between Fuji and Golden Delicious apples. They were developed and have been grown exclusively by Superfresh Growers in Washington state. The apples were first sent to market in 2011.

Nutrition Facts
The nutritional aspects of Autumn Glory apples would be roughly equivalent to that of other sweet apples. One average Autumn Glory apple has about 100 calories. They are high in Vitamin C and fiber. They also supply potassium, Vitamin B6, Vitamin K, manganese, riboflavin, copper, phosphorus, magnesium, thiamin, Vitamin A and Vitamin E.

It is worth noting that a lot of the nutrients found in apples are in the skin. So, it’s worth eating the peel of apples, if possible.

Characteristics of Autumn Glory Apples
Appearance. Autumn Glory apples are somewhat asymmetrical. They have yellow skin with red coloring over the yellow.

Flavor and Texture. The flesh of Autumn Glory apples is yellow, crispy, and juicy. It has a cider-like aroma with a sweet flavor. It is described as tasting like apple pie with caramel and cinnamon notes. Some describe the flavor as being like applesauce. Autumn Glory apples have low acidity.

Storage/Shelf-Life. Autumn Glory apples can be stored in the refrigerator or another cool, dry place for several weeks.

Best Uses for Autumn Glory Apples
Fresh. The flavor and texture of Autumn Glory apples makes them an excellent choice for snacking and eating out of hand. They would also be a good addition to fruit and green salads of all types. They pair well with strong flavored cheeses. When juiced, the flavor of Autumn Glory apples makes an excellent cocktail base and blends well with rum, whiskey, and white wine (for sangria).

Baking. Autumn Glory apples are sweet with a hint of cinnamon and spice. This makes them an excellent flavor for baked apples, or an addition to assorted baked goods like pies, crisps, muffins, and crumbles.

Cooking. Autumn Glory apples make a sweet applesauce, especially with the hint of spice already in their flavor. The flavor of Autumn Glory apples pairs well with savory foods like fresh herbs (such as thyme, rosemary, sage, and basil), pork, and nuts (especially almonds and peanuts).

Recipe Links
Autumn Glory Apple Bread https://www.delishknowledge.com/autumn-glory-apple-bread/

Easy, Healthy Apple Recipes with Autumn Glory Apple https://www.healthygrocerygirl.com/blog/easy-healthy-apple-recipes-with-autumn-glory-apple/

Crustless Apple Pie https://www.thefoodhussy.com/recipe-crustless-apple-pie/

Autumn Glory Apple Crumble Tart https://www.theproducemoms.com/2015/02/25/autumn-glory-apple-tart-recipe-crumble/

Autumn Glory Apple Slab Pie https://superfreshgrowers.com/recipes/autumn-glory-apple-slab-pie

Rustic Autumn Glory Apple Galette https://cafejohnsonia.com/2016/11/rustic-autumn-glory-apple-galette.html

Apple Recipes Featuring Autumn Glory Apples https://www.healthygrocerygirl.com/blog/apple-recipes-featuring-autumn-glory-apples/


Resources
https://specialtyproduce.com/produce/Autumn_Glory_Apples_10166.php

https://www.producebluebook.com/2020/01/13/autumn-glory-apple-outpacing-other-apples/

https://theproducenews.com/headlines/autumn-glory-apple-season-begins

https://superfreshgrowers.com/our-fruit/apples/autumn-glory

https://superfreshgrowers.com/the-bite/autumn-glory-apples-quickly-become-the-craze-on-social-media

https://www.healthline.com/nutrition/peeling-fruits-veggies#TOC_TITLE_HDR_2

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Turmeric

Turmeric 101 – The Basics

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Turmeric 101 – The Basics

About Turmeric
Dried turmeric comes from the root (rhizome) of the plant Curcuma longa. Before being processed, the root looks a lot like ginger root. That’s no coincidence, since they are in the same plant family, Zingiberaceae (also known as the “ginger family”). Turmeric is sometimes referred to as Indian saffron since it has as very deep yellow-orange color like the prized spice, saffron. Sometimes turmeric is referred to as “curcuma” in reference to its highly praised component, curcumin. Because of these unique and special qualities, turmeric has been used throughout history as a culinary spice, herbal medicine, and dye for fabrics.

The flavor of turmeric is unique and all its own. The flavor is peppery, warm, and bitter. Its fragrance is mild and somewhat like a blend of orange and ginger.

People in the United States are mostly familiar with the dried, powdered form of turmeric, but the fresh variety is growing in popularity. When purchased fresh, it looks very similar to ginger root. But when cut, the flesh is bright orange and very different than that of ginger root.

Turmeric is native to India and Southeast Asia, where it has been used as a culinary spice for thousands of years. Additionally, turmeric has remained a mainstay in traditional medicine, going back thousands of years in the Ayurvedic tradition. In recent years in the United States, turmeric has become more popular for its natural medicinal properties. The vast majority of the world’s turmeric is grown in and exported from India.

Nutrition and Health Benefits of Turmeric
Turmeric is an excellent source of iron and manganese. It is also a good source of Vitamin B6, fiber, copper, and potassium.

Turmeric is well known for its many health benefits. The health-promoting phytonutrients in turmeric include curcumin, demethoxycurcumin, tumerones, and tumenorols. However, many of the health benefits of turmeric appear to be due to its special compound, curcumin. In fact, most research on the benefits of turmeric actually are centered around curcumin and not the spice itself. The amount of curcumin in turmeric is actually small, only 2 to 5% of the weight of the root. The amount can vary depending on the species, growing conditions, and timing of growth and harvest. However, when possible, use the whole spice to flavor food, rather than its single component, curcumin. Even though the other healthful components in turmeric have not been studied as much as curcumin, there is almost always greater value in consuming the whole food rather than its isolated parts.

Decreased Cancer Risk. Many research studies have demonstrated an overall reduced cancer risk from curcumin. These effects seem to be due to curcumin’s antioxidant, anti-inflammatory, immune-regulatory, enzyme-related, cell signaling, and cell regulatory mechanisms. These benefits apply to a wide range of types of cancers including cancer of the prostate, pancreas, lung, colon, cervix, breast, mouth, tongue, and stomach. Clearly, you can reduce your overall risk of cancer with regular consumption of turmeric.

Detoxification. Research has well-documented the detoxification effects of curcumin. It stimulates Phase II detox activity by allowing cells to bind toxins together with other molecules so they can be excreted from the body. As more toxins are bound and excreted, our risk for cancer decreases.

Cardiovascular Benefits. Adding turmeric to food helps to control blood fat levels after a meal. This effect was seen when individuals remained relaxed after their meal. When engaged in stressful activities post-meal, their blood fats were more elevated.

Animal studies have also shown that the antioxidant and anti-inflammatory effects of curcumin from turmeric improve blood pressure and lower the overall risk of cardiovascular disease.

Improved Production of DHA (Docosahexaenoic Acid). Curcumin appears to stimulate the production of DHA from ALA, the essential fatty acid alpha-linolenic acid. ALA and DHA are omega-3 fatty acids with proven health benefits, improving cognitive function and protecting the nervous system. Many foods contain small amounts of ALA, but preformed DHA is found in only a few foods (mostly fatty fish like salmon and sardines). Largely, the body is responsible for converting some ALA to DHA. However, the conversion rate is small and many people aren’t good converters. Curcumin has been found to stimulate the enzymes needed to make that conversion, helping to increase our level of DHA. This, in turn, helps to promote proper brain function and wards off neurodegenerative problems like Alzheimer’s disease.

Helps to Preserve Beta-Carotene in Cooked Foods. Including turmeric as a spice in cooked foods helps to preserve the beta-carotene in some foods, such as carrots and pumpkin.

Protection of the Digestive Tract. When curcumin is broken down in the digestive tract, it releases vanillin and ferulic acid. These are well-studied antioxidant and anti-inflammatory compounds that may help to protect the digestive tract from cancer and other conditions known to afflict the bowels. Animal studies have shown that Crohn’s disease, ulcerative colitis, and inflammatory bowel disease may all improve with the use of turmeric.

A little goes a long way! Researchers have found that the benefits of turmeric and its compound curcumin can be realized without ingesting huge amounts of the spice. While many studies have looked at the amount of turmeric that may be ingested in India, where turmeric is used a lot, studies have shown that in some situations, as little as 50 mg of turmeric (as little as 1/50th of a teaspoon) when ingested regularly can have beneficial effects over several months.

Helps Prevent the Formation of Heterocyclic Amines in Grilled Meats. Heterocyclic amines are harmful compounds that can form when meats are cooked at high temperatures, such as in grilling and pan frying. Such compounds have been shown to cause assorted cancers in animal studies. Researchers have found that meat that was marinated in a spice mixture containing 1-2 teaspoons of turmeric per 3.5 ounces of meat were less likely to form heterocyclic amines when grilled, than meat that was not treated with the turmeric-laden spice mix.

How to Select Turmeric
Most grocery stores carry dried, powdered turmeric in the spice isle. The color of turmeric is not the best indicator of freshness because it can vary from yellow to orange. Aroma is the best indicator of freshness, but it’s not possible to smell the powder when purchasing the powder prepackaged. Look for a “Best by” date stamped somewhere on the container and use that as your guide for freshness.

Some stores are carrying fresh turmeric, which can be found in the refrigerated produce section, often near ginger root. Many people prefer the flavor of fresh turmeric over that of dried, powdered and will opt for fresh roots if they are available. When buying fresh turmeric, choose firm roots and avoid those that are soft, wrinkled, or shriveled.

How to Store Turmeric
Store dried, powdered turmeric in an airtight container in a cool, dry, dark place such as a cupboard or your pantry. Use it within a year.

Fresh turmeric root should be stored in the refrigerator, wrapped in a plastic bag or in an airtight container. It should be used within a week or two. If you cannot use it all within that time, the remainder may be frozen for several months.

Dried vs Fresh Turmeric
Dried Turmeric. Dried turmeric is relatively easy to find in the spice isle of most Western grocery stores. Dried turmeric comes from the same rhizome (root) as does fresh. It was simply dried first and ground into a powder.

Fresh Turmeric. Turmeric is not used in Western foods as heavily as it is used in Asian and other cultures around the world. Because of that, many grocery stores do not carry fresh turmeric root. If they do stock it, the rhizome would be found in the refrigerated section of the produce department, often near ginger root. If your store does not carry it, try finding it in a specialty store that specializes in ethnic foods, such as Asian or Indian cuisine supplies.

Shelf Life. Fresh turmeric can last a few weeks in the refrigerator. Powdered turmeric can last for years when stored in an airtight container in a cool, dry place, away from light. However, for best flavor, use dried turmeric within six months to a year.

Flavor. When compared in cooked dishes, both dried and fresh turmeric are indistinguishable, lending a mild flavor to the food. In an uncooked dish, fresh turmeric may impart a gingery heat to food if a lot of it is used.

Nutrient Availability. Turmeric has a lot of antioxidants that prove to be extremely health-promoting. Those found in fresh turmeric are more easily absorbed and used by the body than those found in the powdered form. For the best nutrient absorption, use turmeric with black pepper and a little added fat in a food. The compounds in turmeric are fat-soluble and the piperine in black pepper makes compounds in turmeric more bioavailable.

Interchangeability.  The flavor of fresh turmeric may be a bit brighter when used in a raw food application. However, when used in a cooked food, the flavors of fresh and dried turmeric are considered to be indistinguishable. When substituting one for the other, use three times more of fresh, grated turmeric than you would the powdered version (1 tablespoon of freshly grated turmeric = 1 teaspoon of dried, powdered turmeric).

Which Application for Which Food? Use fresh turmeric when making a fresh or raw food, such as a smoothie or pickles. You will get the full benefit of the flavor and nutritional components that way. When using turmeric in cooked foods or when making a dry rub, use powdered turmeric.

How to Prepare Fresh Turmeric
Just like when using fresh ginger, fresh turmeric should be peeled first. Some people use the edge of a teaspoon to peel the rhizome since it won’t cut into the flesh as much as a paring knife. Then cut off whole pieces or grate it with a microplane grater. Wrap any unused portion with plastic wrap and store it in the refrigerator for up to 7 to 10 days.

Quick Ideas and Tips for Using Turmeric
* When substituting fresh for dried turmeric (or vice versa), the equivalents are as follows:  1 inch of fresh turmeric = 1 tablespoon freshly grated turmeric = 1 teaspoon dried, ground turmeric powder

* Try adding a pinch of turmeric to scrambled eggs. The color will blend in and the flavor will be subtle.

* Toss a little powdered turmeric onto vegetables before roasting them. This works well with cauliflower, potatoes, and root vegetables.

* Try adding a pinch of powdered turmeric to rice. It will give it some color and a little flavor.

* Sprinkle powdered turmeric on sautéed or braised greens like kale, collards, and cabbage.

* Add a pinch of powdered turmeric to chicken or vegetable soup.

* Try a slice of fresh turmeric (or a pinch of powdered) in fresh juice or smoothies.

* Fresh turmeric stains very easily and quickly. To avoid stains on your hands, wear kitchen gloves when working with it. To remove stains from cutting boards and counter tops, try soap and water as quickly as you can after the stain appears. You may also use diluted bleach, Soft Scrub, or a paste made with baking soda and water. However, to be sure the chemicals won’t harm your counter top, try them in a very small, inconspicuous area first just to be sure!

* Add a little turmeric powder to egg salad to give it a deeper color.

* Try mixing cooked brown rice with raisins, cashews and a little turmeric, cumin and coriander.

* To give salad dressings a yellow hue, add a pinch of turmeric powder.

* Add a little powdered turmeric to macaroni and cheese.

* If you’re not used to adding turmeric to foods, use a small amount at first. The flavor is distinct, and the color is very concentrated and may impart a yellow color to your food. Too much may make a food look somewhat muddy or give it a flavor you don’t want. When not sure, start with 1/8 teaspoon at a time.

* To make the nutrients and healthful compounds in turmeric more bioavailable, include some black pepper and a little fat in the same food as the turmeric. The piperine in black pepper makes the antioxidants in turmeric more useable by the body, and the fat increases absorption.

* Make golden pancakes! Add ½ teaspoon of powdered turmeric to dry pancake mix. This will give your pancakes a deep golden color.

* Add freshly grated turmeric to marinades for meat, fish, or poultry.

* Add grated fresh turmeric to your favorite stir-fry.

Herbs and Spices That Go Well with Turmeric
Cilantro, cinnamon, cloves, coriander, cumin, curry powder, ginger, lemongrass, mustard and mustard seeds, pepper (black)

Foods That Go Well with Turmeric
Proteins, Legumes, Nuts, Seeds: Beef, chicken, chickpeas, eggs, lamb, lentils, nuts and seeds (in general), peanuts, peas, tofu

Vegetables: Carrots, cauliflower, chiles, garlic, ginger, greens, kohlrabi, okra, onions, potatoes, scallions, shallots, spinach, squash (winter), sweet potatoes, vegetables (root)

Fruits: Avocados, coconut, cranberries, currants, lemon, lime, raisins, tamarind

Grains and Grain Products: Grains (in general), noodles, quinoa, rice

Dairy and Non-Dairy: Coconut milk, yogurt

Other Foods: Oil (esp. olive), sugar (esp. brown)

Turmeric has been used in the following cuisines and dishes…
Curries, dals, stewed greens, Indian cuisine, Middle Eastern cuisines, Moroccan cuisine, mustard (prepared), pickles, salad dressings, salads, sauces, soups, Southeast Asian cuisines, stews, stir-fries, tagines, Thai cuisine, tofu scrambles

Suggested Flavor Combos Using Turmeric
Add turmeric to any of the following combinations…

Basmati Rice + Dried Fruit + Garlic + Lemon + Pistachios + Scallions
Black Pepper + Lemon Juice + Olive Oil
Carrots + Chickpeas + Cinnamon + Couscous + Saffron + Zucchini
Cilantro + Cumin + Garlic + Onion + Paprika + Parsley + Pepper
Coriander + Cumin

Recipe Links
DIY Curry Powder https://minimalistbaker.com/diy-curry-powder/

20 Tasty Turmeric Recipes to Spice Up Your Life https://www.thekitchn.com/recipes-with-turmeric-223795

The Best Ways to Cook with Turmeric https://www.mashed.com/51847/best-ways-cook-turmeric/

Sunshine Smoothie with Coconut, Clementine, and Turmeric https://www.thekitchn.com/recipe-sunshine-smoothie-with-coconut-clementine-and-turmeric-recipes-from-the-kitchn-199347

Cauliflower Steaks with Ginger, Turmeric, and Cumin https://www.thekitchn.com/recipe-cauliflower-steaks-recipes-from-the-kitchn-195541

The Superfood Baked Potato https://www.thekitchn.com/recipe-the-superfood-baked-potato-recipes-from-the-kitchn-201261

Turmeric-Ginger Tea https://www.thekitchn.com/recipe-turmericginger-tea-104084

Southwestern Tofu Scramble https://www.thekitchn.com/recipe-southwestern-tofu-scramble-recipes-from-the-kitchn-183466

Mixed Bean Masala with Fragrant Yellow Rice https://www.thekitchn.com/recipe-mixed-bean-masala-with-fragrant-yellow-rice-177562

5-Minute Vegan Golden Milk https://minimalistbaker.com/5-minute-vegan-golden-milk/

Golden Milk (Turmeric Milk) https://downshiftology.com/recipes/turmeric-milk-dairy-free/#wprm-recipe-container-32718

 

Resources
https://www.thekitchn.com/recipes-with-turmeric-223795

https://www.mashed.com/51847/best-ways-cook-turmeric/

http://whfoods.org/genpage.php?tname=foodspice&dbid=78#descr

https://www.thekitchn.com/whats-the-difference-between-fresh-and-dried-turmeric-ingredient-intelligence-203090

https://www.spiceography.com/fresh-turmeric-vs-powder/

https://www.today.com/food/how-cook-turmeric-super-healthy-trendy-root-t43536

https://www.healthline.com/nutrition/turmeric-and-black-pepper#health-benefits

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Bitter Melon

Bitter Melon 101 – The Basics

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About Bitter Melon
Bitter melon (also known as bitter gourd) is a vine in the gourd family that grows best in tropical and sub-tropical climates. It is closely related to zucchini, squash, pumpkin, and cucumber. It is also in the same plant family as cantaloupe and watermelon. The vine produces fruit that is picked unripe and eaten as a vegetable. The flavor is described as bitter or sour. The color can be green or white, with the white variety being a little softer in texture, and less bitter as the fruit matures.

The bitterness in the fruit comes from its level of quinine. Because of this property, bitter melons have been highly prized by Asians, Panamanians, and Colombians who use it as a cure, and preventive medicine, for malaria.

Bitter melon is cultivated around the world and is considered to be a staple in many Asian cuisines. The common variety grown in China is typically long, green, and covered with wart-like bumps. The variety enjoyed in India is narrower, and green with pointed ends and rough, jagged spikes on the rind. Chinese bitter melons look more like cucumbers, despite their indentations, whereas Indian bitter melons are darker in color with ripples all around the fruit.

Nutrition and Health Benefits
Bitter melon is low in calories, with one cup of raw slices having a mere 20 calories. This fruit is high in nutrients, especially Vitamin C. One cup of raw bitter melon slices contains 93 percent of the Reference Daily Intake (RDI) for Vitamin C. That’s very impressive! It also contains a lot of Vitamin A, folate, potassium, zinc, iron, manganese, magnesium, and fiber.

The fruit also contains powerful antioxidants that help to protect our cells from damage, thereby warding off various disease. This helps to explain why bitter melon was used for medicinal purposes long before it was used as a food.

Blood Sugar Control. Components of bitter melon have been shown to improve several markers of long-term blood sugar control. It has been used by indigenous populations around the world to help treat diabetes-related conditions.

Cancer Fighting Properties. Laboratory studies have found that bitter melon extract was effective at killing cancer cells of the stomach, colon, lung, and nasopharynx. Another study found that bitter melon extract was able to block the growth and spread of breast cancer cells.

Improved Cholesterol Levels. Several animal studies found that bitter melon may lower cholesterol levels, supporting overall heart health. Total cholesterol, LDL cholesterol, and triglycerides were all reduced significantly in an animal study using extract of bitter melon. Further studies are needed to determine if these same effects would apply to humans, but the evidence is promising.

Weight Loss. Since bitter melon is low in calories and high in fiber, it may be helpful in weight loss plans. The high fiber helps to make you feel full longer, while the low calories can help to reduce overall calorie intake. Both animal and human studies found that bitter melon extract helped to decrease belly fat and body weight.

Hair and Skin Health. People living in areas where bitter melon is commonly grown have used it as a topical treatment for maintaining healthy hair, scalp, and skin. It has been used as a remedy for dandruff, hair loss, split ends, dry hair and scalp, and premature graying.

People have also eaten bitter melon as a preventative and treatment for acne, eczema, and psoriasis, and for stimulating blood flow to promote healing of wounds while preventing blood clots.

Precautions. Eating a lot of bitter melon, or taking a large amount of bitter melon supplements may cause some adverse effects such as diarrhea, vomiting, and stomach pain. Supplements are not recommended for pregnant women as its long-term effects have not been studied.

Use caution when taking bitter melon supplements if you are currently taking blood sugar lowering medications. Since bitter melon is known to help lower blood sugar levels, it may enhance the effect of your medications, causing your blood sugar to go too low. Eating the fruit in moderation may not be an issue, whereas it is advisable to consult your healthcare professional before taking bitter melon supplements.

How to Select
Bitter melon is not something you’ll find in the average American grocery store. However, since it is popular in Asian cultures, it can often be found at Asian food stores. It is harvested in the late summer to early fall, so that’s when it would be most available.

Choose melons that are free of bruises, dents, or any type of blemish. Avoid those that are soft or show signs of mold. Choose smaller sizes, up to about 10-inches in length. Larger melons may be available, but they are more bitter than the smaller fruit. The dark green melons are unripe, firm, and what is usually preferred. If it has some orange or yellow coloring, it is ripe. The riper the melon is, the more bitter it will be. If you’re buying Chinese bitter melons that look similar to cucumbers, choose ones with long ridges further apart, rather than closely placed. The very wrinkly ones will be more bitter than the others.

How to Store
Store bitter melons wrapped in a paper towel inside a perforated plastic bag in the crisper drawer of the refrigerator. It is best to keep them away from ethylene-producing fruit and vegetables, because the gas will cause the bitter melon to age faster. Use them within 4 to 5 days.

How to Prepare Bitter Melon
Wash the melon, then cut off the tip at each end. Slice the melon lengthwise. With a small spoon, remove the seeds and white pith from the center. This helps to reduce the bitterness. The melons do not need to be peeled. Slice the halves crosswise into thin, ¼-inch slices. The slices may be salted and allowed to rest for up to 30 minutes, or blanched for 2 to 3 minutes to remove some of the bitterness. If desired, 1 teaspoon of baking soda may be added to the blanching water to further reduce bitterness. Gently squeeze the treated slices, and rinse the pieces very well if they were salted. They may also be soaked in a bowl of water with 2 to 3 tablespoons of salt. Soak them for 15 to 20 minutes, then rinse well, drain them, and gently squeeze out extra liquid before cooking.

Bitter melon may be blanched, boiled, grilled, baked, pickled, steamed, stir-fried, and stuffed. It can be eaten raw, but is usually not served that way because of the bitterness.

Quick Ideas and Tips for Using Bitter Melon
* The peel of bitter melon is edible, so peeling is optional.

* When stir-frying with bitter melon that has been blanched, add it toward the last stages of cooking.

* Try juicing bitter melon along with other fruits and vegetables for a nutrient-rich beverage.

* Add bitter melon to your next stir-fry.

* Sauté bitter melon with tomatoes, garlic, and onions, then scramble the mixture with eggs.

* Try stuffing bitter melon with ground meat and vegetables, then serve with a black bean sauce.

* Add bitter melon to a savory salad, topped with your favorite salad dressing.

* Serve diced bitter melon in curries, stir-fries or pickles, or stuffed with meat, shrimp, spices and onions.

* Try parboiling bitter melon like you would zucchini, and serve it as a vegetable.

* Try seasoning bitter melon slices with salt, turmeric, and a little chili. Stir-fry with some onions and garlic, and top with a drizzle of balsamic vinegar or soy sauce. Add a pinch of sugar, if desired, to cut some of the bitterness.

* Try stuffing bitter melon halves (after the seeds and white pith have been removed) with seasoned minced pork, shrimp, and chopped onion. Season with fish paste.

* Balance the bitterness of bitter melon with strong flavors such as chili peppers, garlic, tamarind, ginger, sweet soy, miso, fermented black beans, fish sauce, dried shrimp, or curry paste.

* Pair bitter melon with something sweet like any winter squash, sweet potatoes, or corn.

* Try breaded and fried bitter melon slices.

Herbs and Spices That Go Well with Bitter Melon
Chili powder, cilantro, coriander, cumin, salt, turmeric

Foods That Go Well with Bitter Melon
Proteins, Legumes, Nuts, Seeds: Beans (i.e. black, fermented black), beef, chicken, duck, eggs, lamb, lentils, lima beans, poppy seeds, pork, poultry, seafood, sesame paste, sesame seeds, shrimp, string beans, tofu (i.e. firm)

Vegetables: Chiles (i.e. green, jalapeno, red), eggplant, garlic, ginger, okra, onions, potatoes, squash (i.e. kabocha), tomatoes, sweet potatoes

Fruits: Coconut, lemon, lime, pomegranate seeds

Grains and Grain Products: Corn, kamut, pita bread, rice

Dairy and Non-Dairy: Coconut milk, yogurt

Other Foods:  Miso, oil (i.e. canola, olive, peanut, sesame), soy sauce, sugar (i.e. brown), vinegar (i.e. cider)

Bitter melon has been used in the following cuisines and dishes…
Asian cuisines, Cambodian cuisine, Chinese cuisine (esp. Cantonese), curries, East Indian cuisine, ice creams, Indian cuisine, pickles, sorbets, stir-fries, stuffed bitter melon

Suggested Food and Flavor Combos Using Bitter Melon
Add bitter melon to any of the following combinations…

Garlic + Soy Sauce
Honey + Lemon
Miso + Tofu

Recipe Links
The Best Bitter Melon Recipes https://www.thespruceeats.com/the-best-bitter-melon-recipes-4071414

Stir-Fried Bitter Melon with Ground Pork, Fermented Black Beans, and Fish Sauce https://www.seriouseats.com/recipes/2010/07/seriously-asian-bitter-melon-stir-fry.html

Bitter Melon Tofu Stir-Fry (Vegan, Gluten-Free) https://sharonpalmer.com/bitter-melon-tofu-stir-fry-vegan-gluten-free/

Cold Summer Pasta with Bitter Melon, Sour Plum and Tuna https://cookpad.com/us/recipes/13647181-cold-summer-pasta-with-bitter-melon-sour-plum-tuna?via=search&search_term=bitter%20melon

Steamed Bitter Melon https://cookpad.com/us/recipes/13125357-steam-bitter-melon?via=search&search_term=bitter%20melon

Stir Fried Bitter Melon (Vegan) https://cookpad.com/us/recipes/11315973-stir-fried-bitter-melon-vegan?via=search&search_term=bitter%20melon

Simple Bitter Melon Soup https://cookpad.com/us/recipes/651242-simple-bitter-melon-soup?via=search&search_term=bitter%20melon

Bitter Melon with Egg and Tomatoes [Note: Scroll to the bottom of the page for the recipe] http://simplegoodandtasty.com/2011/05/03/bitter-melon

Chinese Bitter Melon Stir-Fry http://www.chubbypanda.com/2008/10/chinese-bitter-melon-stir-fry-how-to.html

Stir-Fried Bitter Melon with Eggs https://praneesthaikitchen.com/2011/08/04/stir-fried-bitter-melon-with-egg-recipe/


Resources
https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2319/2

https://www.healthline.com/nutrition/bitter-melon

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2319/2

https://www.thespruceeats.com/the-best-bitter-melon-recipes-4071414

https://www.thespruceeats.com/how-to-prepare-bitter-melon-p2-695360

https://www.foodrepublic.com/2016/04/04/why-you-should-get-cooking-with-bitter-melon/

https://www.healthline.com/nutrition/bitter-melon#TOC_TITLE_HDR_4

https://www.theburningkitchen.com/superfoods-do-you-know-how-to-choose-and-prepare-bitter-gourd-that-is-less-bitter/

http://simplegoodandtasty.com/2011/05/03/bitter-melon

https://harvesttotable.com/bitter_melon_you_can/

https://specialtyproduce.com/produce/Indian_Bitter_Melon_9184.php

https://specialtyproduce.com/produce/White_Bitter_Melon_7609.php

https://highkitcheniq.com/store-bitter-melon/

https://www.medlife.com/blog/healthy-benefits-bitter-gourd-skin-hair/#1-prevents-skin-disorders

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Bok Choy with Tomatoes

Bok Choy with Tomatoes

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Here’s a side dish recipe featuring bok choy and tomatoes. It’s easy and fast to make, has few ingredients and doesn’t involve a lot of prep work. Try this sometime for something a little different using bok choy! Below is a video demonstration of how to make this recipe. The written recipe is below the video.

Enjoy!
Judi

Bok Choy with Tomatoes
Makes 4 Servings

4 cups diced bok choy
1 (14.5 oz) can diced tomatoes
1/3 cup diced onion
3 cloves garlic, finely chopped
1-1/2 tsp dried parsley flakes
1 tsp dried thyme
1 tsp dried basil
Salt and pepper to taste

Pour the canned tomatoes into a strainer over a medium size pot that has a lid. Allow the tomato juice to drain into the pot. Transfer the strainer with tomatoes over a bowl; set aside. Turn the burner on medium-high and allow the tomato juice to start to boil. Add the onion, garlic and dried herbs. Stir and allow the mixture to cook about 2 minutes, until the onion and garlic start to soften and the herbs become hydrated.

Add the bok choy, tomatoes (and any extra tomato juice that has drained), and salt and pepper to taste. Stir the mixture and allow the vegetables to cook, stirring occasionally, until the bok choy is as tender as you prefer. Placing a lid on the pot will help the vegetables to cook faster while retaining liquid. If you prefer less liquid in the final dish, leave the lid off while the vegetables cook. Cooking the vegetables about 5 minutes will yield crisp-tender bok choy. Cook longer if you want them softer. Serve.


About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.