Category Archives: Nutrition

Beta-Carotene Rich Food

Beta-Carotene 101

2 Replies

Beta-Carotene 101

What is Beta-Carotene?
Beta-carotene is a type of carotenoid found in many foods. Carotenoids are pigments found in plants, algae, and some bacteria. There are over 600 different types of carotenoids, with beta-carotene being one of the more common examples. About fifty carotenoids can be converted into vitamin A. The major carotenoids in humans are beta-carotene, alpha-carotene, lycopene, lutein, and beta-cryptoxanthin. Beta-carotene is yellow to orange to red in color and gives many fruits and vegetables their characteristic bright colors ranging from green to orange, red, and purple. Examples include carrots, sweet potatoes, pumpkins, dark leafy greens, cantaloupe, romaine lettuce, red bell peppers, broccoli, butternut squash, and apricots. The color of beta-carotene in dark green vegetables is masked by the chlorophyll in the plants.

Beta-carotene serves as a provitamin (or precursor) to Vitamin A in the body. This means that the body uses beta-carotene to make Vitamin A. Vitamin A is an important fat-soluble vitamin with a variety of functions in the body. Provitamin A (in the form of carotenoids, with beta-carotene being one of them) is only found in plants, whereas preformed Vitamin A (a group of retinoids) is found in animal foods such as dairy products, fish oils, eggs, and meat (especially liver). The Vitamin A your body makes from beta-carotene does not accumulate in the body to toxic levels, whereas preformed Vitamin A from animal sources can.

All carotenoids, including beta-carotene, serve as antioxidants in the body. Antioxidants are critical molecules that help to protect us from harmful free-radicals by neutralizing them, stopping their damaging chain reactions. This helps to protect us from developing a number of chronic diseases and health issues, ranging from cognitive decline to cancer.

Health Benefits of Beta-Carotene
As mentioned above, Vitamin A (that we can make from beta-carotene) has a number of important functions in the body. It helps cells reproduce correctly, is essential for good vision, helps ward off cancer, protects our brain health, and is needed for proper development of an embryo and fetus during pregnancy. It also helps keep the skin and mucous membranes that line various cavities of the body healthy. Vitamin A also plays a role in growth, bone formation, reproduction, wound healing, and the functioning of our immune system.

Vision. Vitamin A is critical for good vision. It is a component of rhodopsin, a protein that allows the eye to see in low-light environments. It is well established that a deficiency in Vitamin A can lead to night blindness.

Vitamin A is also important for proper functioning of the cornea, the protective outer layer of the eye. When Vitamin A is deficient, eyes produce too little moisture to stay lubricated. Prolonged deficiency of Vitamin A can lead to xerophthalmia, the leading cause of blindness among the world’s children in developing countries, many of which die within a year of losing their sight. In this preventable condition, the eyes become very dry, damaging the cornea and retina, eventually making the eyes themselves very crusty and unable to function. Simply ensuring adequate intake of Vitamin A or beta-carotene-rich foods prevents these serious eye problems and possible death, especially among children.

Furthermore, research shows that those who eat a diet rich in beta-carotene (or Vitamin A) are less likely to develop age-related macular degeneration, and have a lower risk of developing cataracts.

Immunity, Pregnancy Outcome, and Children. Vitamin A deficiency impairs immunity by hindering normal reproduction of mucosal cells. These cells line cavities and openings of the body, including all parts of the digestive tract including the mouth, and also the nose, sinuses, bronchial tubes and lungs, vagina, urethra, and anus.  The mucosal cells form barriers helping to prevent infectious microbes from entering the body. When a Vitamin A deficient barrier is damaged by invading microbes, the function of our immune cells (specifically, neutrophils, macrophages, and natural killer cells) is hindered. These cells function in innate immunity. Vitamin A is also needed for adaptive immunity, where the development of T-cells and B-cells are needed to recognize the same invading microbe in the future. In this function, Vitamin A deficiency reduces antibody-mediated responses, reducing our ability to fight the microbe in future infections.

Because of its role in the immune function, Vitamin A deficiency is believed to account for many deaths among infants, young children, and pregnant women around the world. The deficiency lowers the body’s ability to fight infections, leading to respiratory and gastrointestinal infections, slower growth rates and bone development in children, and a lowered rate of survival with serious illness. Simply eating more beta-carotene-rich foods can prevent such tragedies.

Antioxidant Protection. Beta-carotene, like all carotenoids, as an important antioxidant in the body. An antioxidant is a compound that inhibits the oxidation of other molecules, protecting the body from harmful free radical molecules. Free radicals damage the body by robing healthy cells of electrons. This damage can lead to a number of chronic diseases, including cancer and heart disease. Antioxidants are capable of donating electrons to free radical molecules, stopping their destructive damage. In the process, antioxidants themselves are not damaged. Studies have shown that those who eat at least four servings a day of beta-carotene-rich fruits and vegetables have a lower risk of developing cancer or heart disease.

Cancer. A number of research studies have shown an association between diets high in carotenoids, especially beta-carotene, and a reduced incidence of many types of cancer, including cancers of the breast, lung, pancreas, colon, esophagus, cervix and skin (melanoma). The antioxidant properties of carotenoids appear to be the reason for this effect. Also, researchers have found that beta-carotene can lower the rate of chronic diseases in addition to cancer. It is believed that beta-carotene enhances immune cell function, and this effect is especially seen in the elderly.

Healthy Skin.  Beta-carotene can help to boost the health of skin. This effect appears to be most likely due to its antioxidant properties. A study reported in the November 2012 issue of the American Journal of Clinical Nutrition reported that an optimal amount of antioxidant nutrients in the skin increases basal dermal defense against UV irradiation, supports longer-term protection, and contributes to overall maintenance of skin health and appearance. However, the researchers noted that dietary antioxidants such as beta-carotene or lycopene can offer some degree of sun protection, although it is lower than that of a typical sunscreen.

Vitamin A compounds (retinoids) regulate the growth and differentiation of many types of cells in the skin. Deficiency leads to abnormal keratinization. Keratinization is a process where cells are filled with keratin, which is a type of protein filament that forms tough, resistant structures such as hair and nails. Keratin also helps to provide structure to and contributes to the function of soft tissues, such as skin and mucosal membranes. Deficiency of Vitamin A leads to abnormal epithelial keratinization, which can show up as dry, scaly, tough skin, and hindered wound healing of damaged tissue.

Cognitive Decline. Researchers have shown that those who have a long-term high beta-carotene intake are far less likely to develop cognitive decline then those who did not consume a lot of beta-carotene. Oxidative stress is believed to be a key factor in cognitive decline. The antioxidant properties of beta-carotene, when ingested in high amounts over time, appear to help prevent the deterioration of brain function, including memory. Antioxidants, like beta-carotene may be helpful in reducing the symptoms of Alzheimer’s disease.

Symptoms of Vitamin A Deficiency
Symptoms of a serious deficiency of Vitamin A include dry eyes (which can lead to xerophthalmia, a condition where the eyes become completely dried and thickened, leading to irreversible blindness), night blindness, diarrhea, skin problems, and impaired immunity. Vitamin A deficiency may also contribute to impaired immune function (leading to gastrointestinal and/or respiratory tract infections), poor pregnancy outcomes, and slow growth and bone formation in children.

Keratinization of the skin can occur in Vitamin A deficiency. Keratin is used by the body to form hair and nails (and feathers in birds). When keratinization of the skin occurs, the skin can develop thick, tough, dry, and scaly areas. Examples include the development of corns and calloses. Keratinization can also occur in mucous membranes in the respiratory, gastrointestinal, and urinary tracts from a severe Vitamin A deficiency.

Should You Take Vitamin A Supplements?
Vitamin A supplements may contain only provitamin A (such as beta-carotene), preformed Vitamin A (usually retinyl palmitate, from animal foods or from fish oils), or a combination of both.

Hypervitaminosis A (Vitamin A Toxicity). Hypervitaminosis A is a condition where a person has too much Vitamin A in their body. This can happen when a person takes too many (preformed) Vitamin A supplements or uses some acne creams over a long period of time.

A wide range of symptoms can be indicative of hypervitaminosis A. If a person has taken a large dose of preformed Vitamin A in a short period of time, symptoms of Vitamin A toxicity can include irritability, drowsiness, nausea, abdominal pain, a feeling of pressure on the brain, and vomiting.

Symptoms of chronic Vitamin A toxicity, where a person has taken preformed Vitamin A over a long period of time where it slowly accumulated in the body include mouth ulcers, bone swelling, cracked fingernails, bone pain, loss of appetite, cracks in the corners of the mouth, vision problems, dizziness, nausea and vomiting, sensitivity to sunlight, skin problems (rough, dry, peeling, or itchy skin), jaundice, hair loss, confusion, or respiratory infection.

Taking large supplemental doses of beta-carotene is generally not recommended. Even though large doses are not known to be toxic to the general public, they can be harmful to specific groups of people, including smokers. Smokers who take high doses of beta-carotene supplements have been found to be at a greater risk of developing fatal lung cancer. This same precaution also applies to individuals who have been exposed to asbestos, or who consume excessive alcohol. In such cases, beta-carotene supplements have been linked not only to lung cancer, but also heart and liver disease. Other than the serious risk to these groups of individuals, taking long-term large supplemental doses of beta-carotene may cause the skin to turn orange-yellow. However, this can be corrected by simply discontinuing the supplements.

A study reported in the February 1999 issue of Free Radical Research found that the greatest antioxidant protection associated with beta-carotene and lycopene (a type of carotenoid found in tomatoes, watermelon, red grapefruits, and papayas), was at the concentration found in foods. When greater amounts (as would occur from supplementation) of these compounds were tested, researchers found the antioxidant protection was quickly lost and may have actually increased DNA damage, taking on a prooxidant effect. Similar effects were found when testing the protection of cellular membranes. This suggests that supplementation with individual carotenoids, such as beta-carotene, significantly raises blood and tissue levels with little to no benefit, and may actually be harmful.

Conversely, some studies such as research reported in 2000 in the American Journal of Clinical Nutrition found that some individuals do not adequately convert beta-carotene from foods into the active form of Vitamin A. This may be due to inadequate enzymes necessary for the conversion, lack of adequate fat intake when beta-carotene is consumed, or a simultaneous zinc deficiency, since zinc is necessary for beta-carotene uptake and its conversion into the active form of Vitamin A.

If a person is not receiving adequate Vitamin A or beta-carotene in their diet, or for some reason cannot adequately convert beta-carotene to active Vitamin A, the Council for Responsible Nutrition considered supplements of 10,000 IU daily of preformed Vitamin A (retinol) to be generally safe. Those who routinely eat liver or organ meats may be getting enough from their diet and should use caution when considering Vitamin A supplements.

Foods That Contain Beta-Carotene
Foods that are rich in color are usually high in beta-carotene. Some examples include dark leafy greens (such as kale, collards, turnip greens, mustard greens, arugula, and spinach), sweet potatoes, carrots, broccoli, asparagus, butternut squash, cantaloupe, red and yellow bell peppers, apricots, peas, papayas, plums, mangoes, raspberries, and romaine lettuce. Some herbs and spices also contain beta-carotene. Examples include paprika, cayenne, chili pepper, parsley, cilantro, marjoram, sage, and coriander.

Effects of Cooking on Beta-Carotene in Foods
There is a great debate on whether it’s better to eat fruits and vegetables raw or cooked. The true answer is not simple. It depends on which nutrient you’re talking about, which food you’re considering, and also which cooking method you’re using vs eating something raw. Carrots are well-known for their high beta-carotene content.  Whether they are cooked or raw, they supply plenty of beta-carotene. However, cooking carrots actually increases their beta-carotene content, especially when they are lightly boiled or steamed. This is because cooking opens the cell walls and releases more beta-carotene then when the carrot is raw. This same principal applies to raw vs cooked spinach and Swiss chard. Furthermore, we are able to absorb more of the beta-carotene from cooked carrots than we can from raw carrots, since the cell walls in carrots are softened when cooked, making them easier to digest. If you want to enjoy your carrots raw, chopping them well (and chewing them thoroughly) can help to break down the cell walls, releasing more of the beta-carotene then would be available if they were eaten whole.

Increasing Your Absorption of Beta-Carotene from Foods
A Little Fat Goes a Long Way.  Beta-carotene along with preformed Vitamin A, are both fat-soluble nutrients, meaning that they are absorbed along with fats in the digestive tract. Having a little fat in your meal with foods high in beta-carotene (or including a food in the meal that naturally contains some fat) can help to enhance the absorption of the nutrient. This was demonstrated in a study conducted at Iowa State University where graduate students were recruited to eat green salads with tomatoes. Various types of salad dressings were used, ranging from fat-free to traditional Italian dressing made with oil. Students had IV lines inserted so researchers could test blood before and after the meals. Results clearly showed that students who were given fat-free or low-fat salad dressings did not absorb the carotenoids as well as those who ate the traditional dressings.

Cooked vs Raw Foods.
As detailed in the section above (Effects of Cooking on Beta-Carotene in Foods), beta-carotene is better absorbed from foods that have been cooked or finely chopped. This is because beta-carotene is bound tightly within plant cells. Finely chopping or cooking helps to break down the cell walls, releasing the beta-carotene so it can be absorbed more easily during the digestive process. Whether you enjoy beta-carotene-rich foods cooked or raw, be sure to chew them well to further release the beta-carotene from the foods.

Zinc Status.   In the March 2003 issue of The Journal of Nutritional Biochemistry, an animal study was reported where subjects were fed the same diets, except for the levels of zinc. One diet was low in zinc, whereas the other contained adequate zinc. The findings demonstrated that a low intake or marginal deficiency of zinc resulted in decreased absorption of beta-carotene. The study suggested that adequate zinc status is an important factor in the absorption of beta-carotene. So, ensuring you have adequate zinc intake will help boost your absorption of the very important nutrient and antioxidant, beta-carotene.

Resources
https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=BetaCarotene

https://www.healthline.com/health/carotenoids

https://www.myfooddata.com/articles/natural-food-sources-of-beta-carotene.php

https://www.mountsinai.org/health-library/supplement/beta-carotene

https://www.webmd.com/diet/health-benefits-beta-carotene#1

https://www.healthline.com/health/vitamin-a-palmitate#vitamin-a-palmitate-vs-vitamin-a

https://www.medicalnewstoday.com/articles/322238

https://www.medicalnewstoday.com/articles/326758#vitamins

https://www.who.int/data/nutrition/nlis/info/vitamin-a-deficiency

https://pubmed.ncbi.nlm.nih.gov/10604207/

https://pubmed.ncbi.nlm.nih.gov/11684388/

https://pubmed.ncbi.nlm.nih.gov/10193582/

https://www.clinicaleducation.org/resources/reviews/vitamin-a-the-key-to-a-tolerant-immune-system/

https://academic.oup.com/ajcn/article/96/5/1179S/4577133

https://www.healthline.com/health/beta-carotene-benefits#benefits

https://www.healthline.com/health/beta-carotene-benefits#foods-sources

https://www.mountsinai.org/health-library/supplement/vitamin-a-retinol

https://www.merckmanuals.com/professional/nutritional-disorders/vitamin-deficiency-dependency-and-toxicity/vitamin-a-deficiency

https://medical-dictionary.thefreedictionary.com/keratinization

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6049112/

https://askthescientists.com/food-preparation/

https://healthyeating.sfgate.com/cooked-vs-raw-betacarotene-9187.html

https://www.npr.org/templates/story/story.php?storyId=106968683

https://pubmed.ncbi.nlm.nih.gov/12742542/

https://www.webmd.com/vitamins-and-supplements/beta-carotene

https://pubmed.ncbi.nlm.nih.gov/11375434/

https://www.medicalnewstoday.com/articles/252758

https://pubmed.ncbi.nlm.nih.gov/31389093/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5917548/

https://dermnetnz.org/topics/vitamin-a-deficiency/

https://www.webmd.com/eye-health/what-is-xerophthalmia


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.

Red Potatoes

Red Potatoes 101 – The Basics

Leave a reply

Red Potatoes 101 – The Basics

About Red Potatoes
Botanically, red potatoes are classified as Solanum tuberosum. This is a broad category of plants including many different varieties belonging to the Solanaceae, or nightshade family. Tomatoes, eggplant, and bell peppers are among the plants that fall within this category. Red potatoes are sometimes called “new potatoes.” However, that term only refers to those potatoes that are harvested early and are small in size. That may or may not apply to red potatoes.

Red potatoes are small to medium in size, with a round or oval shape. The smooth skin is thin with a ruby to deep red color, with some light brown speckles, spots, and indentations. The flesh of red potatoes is crisp, white, and firm. Also, the flesh is lower in starch and has a higher moisture content than other potatoes. When cooked, these properties give red potatoes a waxy, dense texture with a mild flavor.

Red potatoes were first cultivated in the mountains of Peru. Spanish explorers took potatoes home with them and introduced them to Europe in the 1560s. The potatoes became popular and were carried across Europe, and eventually to the United States. Today, red potatoes are available year-round in most markets in South America, the United States, and in Europe.

Nutrition and Health Benefits
Like other potatoes, red potatoes have nutritional value beyond what we would imagine. A baked red potato is high in Vitamin C, potassium, Vitamin B6, fiber, iron, magnesium, phosphorus, zinc, copper, manganese, Vitamin B1, niacin, pantothenic acid, folate, calcium, and it even has some protein. For the most nutritional value, bake red potatoes with the skin on. Then, of course, eat the skin along with the flesh of the potato.

When comparing the nutritional aspects of 100 grams of fresh banana with 100 grams of baked red potato, the red potato surpasses the banana in potassium. That’s an interesting fact we don’t often hear about when looking for food sources of potassium!

As a “white” food, potatoes are often included with white bread and pasta and are “off the list” when people are trying to eat healthier. However, potatoes are filled with nutrients (as listed above) that promote health and wellness. Red potatoes are especially healthy to eat since we are more likely to eat their skins, which are full of fiber, B vitamins, iron and potassium.

The red color of the skin of red potatoes is due to the presence of anthocyanin pigments. Anthocyanins are strong antioxidants with many important health benefits. Red potatoes are also high in quercetin, a flavonoid with very strong anti-cancer and anti-inflammatory properties.

Antioxidants. Free radicals are produced in the body through normal metabolism and also through other factors like smoking. Free radicals attack healthy cells making them more prone to disease. Antioxidants help to protect cells against free radicals by stopping their destructive chain reactions. Red potatoes are high in antioxidants, such as Vitamin C and anthocyanins found in the red skin. Eating red potatoes on a routine basis can help to ward off serious diseases such as atherosclerosis, heart disease, cancer, and vision loss, among others. Furthermore, researchers have found that antioxidants function optimally when consumed packaged naturally in foods rather than when taken in supplement form. This is because they tend to work best in combination with other nutrients, plant chemicals, and even other antioxidants, as found in whole foods.

Lower Blood Pressure. Consider eating more red potatoes if you need to lower your blood pressure. One medium baked red potato supplies 943 milligrams of potassium. Potassium reduces the effects of sodium and may help to lower blood pressure, according to the 2010 Dietary Guidelines for Americans. Most Americans don’t meet the recommended 4,700 milligrams a day of potassium, so red potatoes can help meet that need. As stated earlier, when comparing gram per gram, baked red potatoes have more potassium than bananas.

Iron Absorption. It is well established that Vitamin C in a meal helps the body to absorb more iron from the foods in that meal. Since red potatoes contain both Vitamin C and iron, eating them can help to increase your iron status, helping to build the blood and ward off iron deficiency.

Heart Health. The fiber (in the skin), potassium, Vitamins C and B6, coupled with the lack of cholesterol in red potatoes all support heart health. Researchers in the NHANES study found that a higher intake of potassium along with a lower sodium intake reduced the risk of all-cause mortality along with heart disease. The high level of niacin in red potatoes helps to lower LDL (low-density-lipoprotein) cholesterol, the type of cholesterol we need to keep down to help prevent heart disease. Niacin also helps to support healthy skin and nerves. That’s all the more reason to enjoy red potatoes.

Brain and Nervous System Health. Vitamin B6 is important for maintaining our neurological health. It is used in creating chemicals in the brain including serotonin, dopamine, and norepinephrine. This means that eating potatoes may help with the management of depression, stress, and possibly attention deficit hyperactivity disorder (ADHD). Also, the ample carbohydrates in potatoes can help to maintain healthy levels of glucose in the blood. Glucose is the brain’s preferred food and is important for proper brain functioning. A 1995 study published in the American Journal of Clinical Nutrition found that modest increases in glucose can help to enhance learning and memory. The high potassium in potatoes helps ensure your brain gets enough blood, since it promotes the relaxation (widening) of blood vessels.

Immunity. All potatoes are high in Vitamin C, which is well-known for supporting a healthy immune system. One medium baked potato provides a substantial amount of this critical vitamin.

How to Select Red Potatoes
Choose potatoes that are firm, smooth, and without sprouts. Avoid those with wrinkled skins, soft dark areas, cuts, bruises or with green areas. Any green areas should be cut away before using potatoes.

How to Store Red Potatoes
Store red potatoes unwashed in a cool, dry, dark place with good ventilation. They should keep well for about two weeks. Do not store potatoes in the refrigerator. The cold temperature causes the starch in potatoes to convert to sugar, which will cause the potato to darken when cooked. Also, do not store potatoes near onions. Both vegetables release gases that can cause the other to age and decay faster than they normally would.

How to Prepare Red Potatoes
Gently scrub red potatoes under cool water with a vegetable brush. The skin of red potatoes is very thin, so it’s good to leave the skin on the potato, if possible, when preparing, cooking, and handling them. If needed, the skin can be removed with a vegetable peeler or paring knife.

Red potatoes may be cooked in many ways, but are especially delicious when cooked with moist heat. They may be boiled, steamed, sautéed, grilled, and roasted. They are excellent in potato salad since they hold their shape well when cooked. They can be added to soups, stews, casseroles, gratins, and salads. They can also be made into potato hash, scalloped potatoes, and mashed potatoes.

How to Preserve Red Potatoes
Like other potatoes, red potatoes can be preserved either through freezing or dehydrating. It is not a difficult process, but does take some time and effort. There is a growing trend to freeze vegetables without first blanching them. This should not be done with potatoes because they will turn dark in the process. This is very undesirable and will lead to results you won’t be happy with. So, if you have an overabundance of red potatoes, allow enough time to prepare them properly and in the long run, you’ll be glad you did!

Freezing Red Potatoes.  Wash, peel the potatoes, then dice or slice them, as desired, or leave them whole. As you are preparing your potatoes, place them in a bowl of water to keep them from turning dark. Bring a large pot of water to boil. Place the prepared potatoes into the boiling water and immediately set the timer for 3 minutes (for diced or sliced potatoes), or 5 minutes (for small whole potatoes) or 8 minutes (for larger whole red potatoes). The potatoes should be partially, but not completely cooked. When they feel “al dente” or just barely soft enough for a knife to poke through, they are ready. When the time is up, immediately transfer the potatoes to a bowl of ice water. Allow the potatoes to cool for about the amount of time they were in the hot water. Drain them well and spread them out on a parchment paper lined baking sheet. Place them in the freezer until frozen, then transfer the frozen potatoes to a freezer container or bag. For best quality, use them within 1 year.

Dehydrating Sliced Red Potatoes.   Dehydrating potatoes is not hard, but of course, does take some preparation and time. Wash and peel the potatoes. Slice them into 1/8 to ¼ inch thick slices. Place them in a bowl of water to keep them from turning dark. Bring a large pot of water to boil. Place the potatoes in the boiling water and boil them for about 5 minutes, until they are barely fork-tender. When the time is up, immediately transfer the potatoes to a bowl of ice water. Allow them to cool completely. Drain them well, then arrange them in a single layer on mesh drying trays. Set the dehydrator for 135°F, or the manufacturer’s recommended temperature for drying vegetables. Allow them to process until they feel dry, are crisp, and have no sign of moisture inside when broken open. This can take anywhere from 10 to 24 hours, depending upon how many potatoes are in the dehydrator, and the dehydrator itself. Once they are dry, allow them to cool, then transfer them to air-tight containers. Their shelf life will be prolonged if an oxygen absorber is placed in the container and as much air as possible removed from the container before storage. Mylar bags or glass mason jars work well for this application. Keep the potatoes in a cool, dry, dark environment. Dehydrated potatoes should keep well for 5 to 10 years.

Dehydrating Cubed Red Potatoes. Prepare potatoes as above (Dehydrating Sliced Red Potatoes), except cut them into ½-inch cubes. Bring a large pot of water to boil. Add the prepared potatoes and allow them to remain in the boiling water until they are barely fork-tender, about 8 to 10 minutes. Immediately transfer them to a bowl of ice water. Allow the potatoes to completely cool, then drain them. Spread them in a single layer on a mesh dehydrator tray. Set the temperature according to the manufacturer’s recommendations (usually 135°F), and allow them to process until they feel dry, are crisp, and have no sign of moisture inside when broken apart. This can take anywhere from 12 to 24 hours, depending upon how many potatoes you are drying and your dehydrator. When they are ready, allow them to cool, then transfer them to air-tight containers. For the longest shelf life, place an oxygen absorber inside the container and remove as much air as possible. Mylar bags or glass mason jars work especially well for preserving dehydrated food.  Store your containers in a cool, dry, dark environment. Dehydrated potatoes should keep well for 5 to 10 years.

Dehydrating Potatoes for Hash Browns. Potatoes for hash browns should be washed, then peeled. They can be left in large pieces and cooked about 2/3 of the way, until just barely fork-tender, then cooled and shredded. Or they may be shredded first, blanched in boiling water for 30 seconds, then immediately transferred to a bowl of cold water. Allow them to cool completely. Drain them well to remove excess water. Spread the cooked, cooled, and shredded potatoes on a mesh dehydrator tray, breaking up any large clumps of potatoes. Set the dehydrator for the temperature recommended by the manufacturer (usually 135°F) and allow them to dry until crisp, translucent, and have no moisture inside when broken apart. This may take 3 hours or more, depending on the volume of potatoes and the dehydrator itself. When they are dried, remove them from the dehydrator trays to a shallow dish or baking tray to cool completely. If they are left on the dehydrator trays, they may stick as they cool down. Store them as you would other dehydrated foods, preferably in Mylar bags or glass jars with an oxygen absorber inside. Remove as much as air as possible for the longest shelf life. Store in a cool, dry, dark environment. Potatoes prepared in this way and stored properly can keep well for 5 to 10 years.

To Use Dehydrated Potatoes. For hash browns, soak the dehydrated shredded potatoes in hot water for 15 minutes, drain, and pan fry as usual.

Dried potato slices or cubes, may be added in their dry state to casseroles, soups, or stews. You will need to add extra fluid to recipes when adding them dehydrated. You could also rehydrate them first by placing them in a bowl and covering them with hot water. Allow them to rest for about 30 minutes or more, until they become rehydrated. Drain off any extra water and add them to recipes as needed.

Conversion Rate. As a general rule, dried potatoes will double in size once rehydrated. For example, 1 cup of dried potatoes will yield 2 cups when rehydrated.

Quick Ideas and Tips for Using Red Potatoes
* Red potatoes are high in moisture and low in starch. This combination makes them excellent for roasting, pan frying, and smashing.

* The skin of red potatoes is thin and tender, so they can easily be eaten. Save some time and add color to your dish by using unpeeled red potatoes.

* Red potatoes are an excellent salad potato because they hold their shape well when cooked.

* Try red potatoes in soups, stews, casseroles, and curries, or serve them baked or mashed.

* Red potatoes are excellent when diced and sautéed. Try including them in a breakfast hash.

* Do not store potatoes around onions. Both vegetables release gases that cause the other to age and decay faster than they normally would.

* When baking or roasting red potatoes, cook extras at the same time. Grate them and make hash brown potatoes with them in the next day or two. If that’s not convenient, grate them, then spread them on a tray and freeze them. When frozen, store them in an airtight container in the freezer for easy hash browns later.

Herbs and Spices That Go Well with Red Potatoes
Basil, bay leaf, capers, caraway seeds, cardamom, cayenne, celery seeds, chervil, chicory, cilantro, cinnamon, cloves, coriander, cumin, curry powder and curry spices, dill, fenugreek, garam masala, garlic, ginger, horseradish, lavender, lovage, marjoram, mint, mustard powder, nutmeg, oregano, paprika, parsley, pepper, rosemary, saffron, sage, salt, savory, sorrel, tarragon, thyme, turmeric

Foods That Go Well with Red Potatoes
Proteins, Legumes, Nuts, Seeds: Bacon, beans (in general), beef, cashews, chickpeas, eggs, green beans, lamb, lentils, meats (in general), peas (including split peas), pine nuts, pork, poultry, sausage, seafood, tahini, walnuts

Vegetables: Arugula, asparagus, bell peppers, broccoli, cabbage, carrots, cauliflower, celery, celery root, chard, chiles, chives, eggplant, fennel, greens (all types), kale, leeks, mushrooms, okra, onions, parsnips, root vegetables (in general), rutabagas, scallions, shallots, spinach, squash (winter), sweet potatoes, tomatoes, turnips, watercress

Fruits: Coconut, lemon, olives

Grains and Grain Products: Corn, grains (in general), pasta, quinoa, spelt

Dairy and Non-Dairy: Butter, buttermilk, cheese (esp. cheddar, goat, Gruyère, mozzarella, Parmesan, pecorino, Swiss), coconut cream, cream, crème fraiche, milk (dairy and non-dairy), sour cream, yogurt

Other Foods: Mayonnaise, mustard (prepared), oil (esp. olive), pesto, stock, vinegar, wine (i.e., dry white)

Red potatoes have been used in the following cuisines and dishes…
Baked goods (i.e., breads, cakes), casseroles, curries, French cuisine, frittatas, gratins, Indian cuisine, omelets, potato cakes/pancakes, quiche, salads (i.e., egg, green salads, potato salads, cold or hot), skordalia, soups and bisques, stews, stuffed baked potatoes/twice-baked potatoes, tortillas

Suggested Food and Flavor Combos Using Red Potatoes
Add red potatoes to any of the following combinations…

Butternut Squash + Sage
Cauliflower + Leeks
Cheddar Cheese + Chiles + Corn
Chives + Lemon + Olive Oil
Cider Vinegar + Dill + Horseradish + Olive Oil
Cream + Garlic + Thyme
Crème Fraiche + Dill
Dill + Olive Oil + Parsley + Milk of Choice [in mashed potatoes]
Fennel + Garlic + Leeks
Fennel + Lemon + Yogurt
Garlic + Herbs (i.e., oregano, rosemary, sage)
Garlic + Lemon + Mustard
Garlic + Olive Oil
Garlic + Shallots + Tarragon + Vinegar
Herbs (i.e., oregano, rosemary, thyme) + Lemon
Horseradish + Mustard + Scallions + Yogurt
Leeks + Nutmeg + Onions + Parsley

Recipe Links
Tonight It’s All Meat and Potatoes https://www.bonappetit.com/recipes/slideshow/can-eat-salad-tomorrow-tonight-meat-potatoes

Five Ingredient Crock Pot Rosemary Lemon Red Potatoes https://www.runninginaskirt.com/crock-pot-rosemary-lemon-red-potatoes/

Southwest Roasted Red Potato https://www.aberdeenskitchen.com/2016/05/southwest-roasted-potato-salad/

Smashed Potatoes https://www.simplejoy.com/italian-roasted-smashed-potatoes/#wprm-recipe-container-20848

Healthy No Mayo Potato Salad https://oursaltykitchen.com/no-mayo-potato-salad-basil-vinaigrette/

Potato Soup https://www.tipsfromatypicalmomblog.com/2010/01/potato-soup-recipe-machine-shed.html

Roasted Potato Cups with Loaded Guacamole https://www.shelikesfood.com/roasted-potato-cups-filled-loaded-guacamole-gfv/

Tamarind Chickpea Curry Recipe http://treataweek.blogspot.com/2007/05/tamarind-chickpea-curry-channa-bateta.html

Red Hasselback Potatoes https://www.epicurious.com/recipes/food/views/red-hasselback-potatoes-51230610

Warm Garlic Herb Red Potato Salad https://www.potatogoodness.com/recipes/warm-garlic-herb-red-potato-salad/

Ginger Turmeric Mashed Potatoes https://www.potatogoodness.com/recipes/ginger-turmeric-mashed-potatoes/

Air Fryer Garlic Parmesan Potatoes https://www.potatogoodness.com/recipes/air-fryer-garlic-parmesan-potatoes/

Thai Lettuce Cups with Red Curry Potatoes https://www.potatogoodness.com/recipes/thai-lettuce-cups-red-curry-potatoes/

56 Ways to Use Red Potatoes https://www.tasteofhome.com/collection/red-potato-recipes/

Green Goddess Vegan Potato Salad https://www.tasteofhome.com/recipes/green-goddess-vegan-potato-salad/

Roasted Red Potatoes https://www.delish.com/cooking/recipe-ideas/a29787990/roasted-red-potatoes-recipe/

15 Red Potato Recipes https://www.acouplecooks.com/red-potato-recipes/

67 Smashed, Mashed, and Roasted Red Potato Recipes to Transform the Baby Spud https://parade.com/1209630/felicialim/red-potato-recipes/

Garlic Parmesan Roasted Red Potatoes https://breadboozebacon.com/garlic-parmesan-roasted-red-potatoes/

 

Resources
https://cals.arizona.edu/fps/sites/cals.arizona.edu.fps/files/cotw/Red_Potato.pdf

https://specialtyproduce.com/produce/Red_Potatoes_2015.php

https://healthyfamilyproject.com/produce-tips/potatoes/

https://www.allrecipes.com/article/how-to-choose-the-right-potato-for-recipes/

https://www.potatogoodness.com/red-potatoes/

https://tools.myfooddata.com/nutrition-comparison/173944-170435/100g-100g/1-1

https://www.livestrong.com/article/417195-are-red-potatoes-healthy/

https://www.hsph.harvard.edu/nutritionsource/antioxidants/

https://www.medicalnewstoday.com/articles/280579#tips_for_eating_potatoes

https://healthfully.com/385187-what-are-the-health-benefits-of-red-potatoes.html

https://www.hsph.harvard.edu/nutritionsource/antioxidants/

https://www.finecooking.com/article/red-potatoes-5-ways

https://www.leaf.tv/articles/how-to-freeze-red-potatoes/

https://www.motherearthnews.com/real-food/drying/dehydrate-potatoes-for-various-uses-zbcz1507

https://www.gettystewart.com/dehydrating-potatoes/

https://www.harmonyhousefoods.com/assets/images/default/PDFs/rehydrate_chart.pdf

https://melmagazine.com/en-us/story/ranking-types-of-potatoes-by-how-healthy-they-are

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071262/

https://www.livescience.com/45838-potato-nutrition.html

Cooperative Extension Service, The University of Georgia. (1993) So Easy to Preserve. Bulletin 989. Athens, GA: Cooperative Extension Services, The University of Georgia College of Agricultural and Environmental Sciences/Athens.

MacKenzie, Jennifer, Jay Nutt, and Don Mercer. (2015) The Dehydrator Bible. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Berries

Anthocyanins 101

2 Replies

Anthocyanins 101

What are anthocyanins?
Anthocyanins are a very large group of water-soluble colored pigments found in various plants, especially flowers and fruits. They are also found in the leaves, stems, and roots of assorted other plants, including foods.

Anthocyanins are types of flavonoids that are formed when their related compounds, anthocyanidins, are coupled with sugars. Sugars can bind at different places on the anthocyanidin molecule. With assorted types of sugars and different binding sites available, many different types of anthocyanins may be formed. In fact, over 600 different anthocyanins have been identified in plants.

The color and stability of the pigment is affected by pH, light, temperature, and its own structure. Acidic conditions make the pigments red, whereas alkaline conditions turn them blue. Diversity of anthocyanins is further increased by the chemical combination of sugars with organic acids. So, from the various potential molecular combinations, the different types of anthocyanins are vast.

Anthocyanins have a variety of functions for the plants that contain them. They serve as antioxidants, protectants from UV-light, and defense mechanisms. They are also used in pollination and reproduction. The colors help attract pollinators, such as bees and hummingbirds. Some anthocyanins also protect plants against some destructive larvae.

Anthocyanins are what makes many foods red, purple, or blue. The amount of anthocyanin found in a food is generally proportional to the depth of color of the skin of the food. The compounds are found mostly in the skin, except for some fruits such as red berries and cherries, which also contain anthocyanins in their flesh.

Plants containing these compounds have been traditionally used as medicine, and natural food colorants, and dyes. More recent research has uncovered various important health properties of these colorful compounds.

Health Benefits of Anthocyanins
Anthocyanins have been found to have potent antioxidant and antimicrobial properties, improve eye and neurological health, and also provide protection against various diseases. Some anthocyanin-rich foods, such as black carrots, red cabbage, and purple potatoes have been considered as functional foods, and are often eaten for the prevention of specific diseases. Anthocyanins have been shown to help ward off diabetes, cancer, cardiovascular disease, obesity, and inflammation.

Antioxidant Effects. Most of the health benefits of anthocyanins are attributed to their antioxidant effects. Antioxidants are critical for health by neutralizing harmful free radical molecules. Free radical molecules are generated in the body through normal metabolism, and also when we’re exposed to toxins of any sort, infections, high blood sugar levels, alcohol, cigarette smoke, excessive or intense exercise, radiation, and more. They are missing an electron and are very unstable. In an effort to gain stability, a free radical will steal an electron from a nearby molecule making themselves stable, while damaging the other molecule in the process. That “robbed” molecule then becomes a free radical, and the process continues until an antioxidant comes along. The antioxidant is able to “donate” an electron to the unstable molecule without itself becoming unstable and turning into a free radical. An antioxidant stops the damaging process.

Free radicals can serve important functions that are essential for health. For instance, immune cells use free radicals to fight infections, destroying viruses, bacteria, and damaged body cells along the way. Then, antioxidants are used to neutralize the free radicals, stopping further damage in the body. The body strives to maintain a balance of free radicals and antioxidants. When free radicals outnumber antioxidants, it leads to a state of oxidative stress, which invites disease.

Excessive free radicals in the body can damage DNA, cell membranes, and other parts of cells. They have been linked to many illnesses, including diabetes, heart disease, cancer, degenerative eye diseases, atherosclerosis, senile dementia, asthma, inflammatory joint disease, and more. Antioxidants stop harmful free radical molecules by the means detailed above. Antioxidants are critical in the body for health and well-being.

The body makes its own antioxidants. However, since the body needs so many antioxidants, it’s also important to obtain them from foods to help the body in its neutralizing efforts. Antioxidants may also be obtained from various foods (especially plant foods), certain vitamins (such as Vitamins C, E, and the Vitamin A precursor, beta-carotene), and minerals (such as zinc and selenium). It is important to note that it is best to obtain antioxidants from food sources, rather than taking very high dosages of supplements because in some cases, such high dosages may actually promote oxidative stress and the formation of free radicals. Foods that are high in antioxidants should be included as a regular part of the diet to help ward off many diseases.

Cardiovascular Disease. Researchers have found that anthocyanins help to relax blood vessels, thereby lowering blood pressure. They also help to prevent excessive blood clotting. Anthocyanins have also been found to improve the blood lipid profiles of healthy subjects by increasing the formation of high-density lipoproteins (HDL), while decreasing the formation of low-density lipoproteins (LDL). Anthocyanins have also been found to lower the risk of non-fatal myocardial infarction (heart attacks). So, including anthocyanin-rich foods in the diet can be an important part of helping to ward off heart disease.

Anticancer Effects. Anthocyanins have been found to suppress tumor growth, inflammation, and angiogenesis (the development of new blood vessels that feed tumors). Such effects have been seen in the deterrence of esophageal, breast, colon, and prostate cancers, as well as leukemia.

Antidiabetic Effects. Anthocyanins have been found to increase insulin sensitivity (reducing insulin resistance), thereby reducing blood sugar levels. The improved lipid profiles, enhanced antioxidant capacity, and reduced insulin resistance promoted by anthocyanins all work together to help ward off Type 2 diabetes. Anthocyanins have also been found to improve kidney function by reducing oxidative stress, lipotoxicity (the accumulation of fats in non-fatty tissue such as the kidneys, liver, heart and skeletal muscle), and angiogenesis in the kidneys of diabetics, helping to protect them from the damaging effects of diabetes.

Visual Effects. Anthocyanins have been found to improve the visual function in patients with glaucoma. They have also been found to improve blood flow to the eyes without increasing intraocular pressure. In another research project, anthocyanins reduced inflammation in photoreceptor cells, helping to improve their functioning. Anthocyanins have been found to improve dark adaptation, so this may be helpful in people with poor night vision. They have also been found to prevent the formation of cataracts in diabetic subjects.

Antimicrobial Properties. Researchers found that anthocyanins protected cell walls from damage due to invasive microbes. Antibacterial activity was demonstrated against a variety of gram-negative bacteria, including Escherichia choli, Staphylococcus aureus, Pseudomonas aeruginosa, Aeromonas hydrophilia, and Listeria innocua. Therefore, anthocyanins can help to protect us from the diseases caused by these harmful bacteria.

Antiobesity Effects. Anthocyanins have been found to slow weight gain and suppress the formation of fatty tissue, while improving the lipid profiles of obese subjects. Researchers also found that anthocyanins reduced blood and urine glucose concentrations in obese subject. So, if you are striving to lose weight, it would be in your interest to include as many anthocyanin-rich foods in your diet as possible.

Neuroprotective Effects. Anthocyanins have been found to protect against inflammation and degeneration of nerve fibers in mouse models and cell studies. These effects offer protection against Alzheimer’s Disease by preserving memory and synaptic nerve transmission function. The enhanced antioxidant effects of anthocyanins were found to provide extra protection against free radical damage and oxidative stress, improving the functioning of nerve pathways. Anthocyanins were also found to provide protective activity by suppressing dopamine-producing cell death commonly found in Parkinson’s disease.

Foods That Contain Anthocyanins
Deeply colored foods with red, purple or blue hues contain anthocyanins. They are particularly high in berries (such as elderberries, chokeberries, bilberries, black raspberries, blackberries, and blueberries).

Anthocyanins are also found in black currants, black olives, goji berries, red cabbage, black plums, cherries, red and black grapes, strawberries, red raspberries, cranberries, black rice, wild rice, purple corn, red onions, red radishes, pomegranates, purple cauliflower, blood oranges, rhubarb, black beans, eggplant, black or purple carrots, and other foods in lesser amounts.

Although they have high nutritional value in their own way, grapefruits, nectarines, peaches, apples and pears contain some, but not appreciable amounts of anthocyanins.

How to Protect Anthocyanins in Foods
Fresh vs Frozen. Researchers have found that anthocyanins in fresh food degrade relatively quickly after being harvested. When fresh and frozen foods were analyzed, they found that frozen foods, such as berries, contained higher amounts of anthocyanins than their fresh counterparts that spent three to ten days in refrigeration after harvest. Since foods are usually processed and frozen quickly after being harvested, if you want to obtain the highest level of anthocyanins in berries, unless you are picking your own or purchase them freshly harvested at a farm market, frozen berries may be a better choice.

Cooking. In a meta-analysis study published in 2014 in Food Research International, researchers compared the anthocyanin levels in foods that were cooked with various methods, including pressure boiling, pressure steaming, conventional steaming, microwaving, and baking. They found that foods cooked with moist heat methods tended to lose the most anthocyanins. The greatest loss of anthocyanins occurred when foods were pressure-steamed.

Dry-heat methods of cooking, such as microwaving and baking, tended to increase the concentration of anthocyanins in the foods tested. Anthocyanins were increased the most when foods were microwaved.

Based on the results of the above studies, if you must cook a food that is high in anthocyanins, baking or microwaving the food may be your best options for preserving as many anthocyanins as possible. When consuming fresh anthocyanin-rich foods, such as berries, use them as quickly as you can after purchase. When consuming frozen foods such as berries, to obtain the most anthocyanins, use them frozen, or allow them to thaw naturally or very briefly in the microwave.


Resources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

https://www.healthline.com/health/gram-positive#vs-gram-negative

https://www.ars.usda.gov/ARSUserFiles/80400525/articles/jafc54_4069-4075.pdf

http://www.food-info.net/uk/colour/anthocyanin.htm

https://pediaa.com/difference-between-anthocyanin-and-anthocyanidin/

https://www.health.harvard.edu/staying-healthy/understanding-antioxidants

https://www.healthline.com/nutrition/antioxidants-explained#free-radicals

https://pubmed.ncbi.nlm.nih.gov/7619452/

https://www.researchgate.net/figure/Anthocyanin-contents-in-foods-of-plant-origin_tbl2_44609005

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7278599/

https://www.mayoclinic.org/diseases-conditions/parkinsons-disease/symptoms-causes/syc-20376055

https://drannwellness.com/foods-highest-in-anthocyanins-in-order-from-most-to-less/

https://www.bbcgoodfood.com/howto/guide/what-are-anthocyanins-and-why-are-purple-foods-so-healthy

https://content.iospress.com/download/journal-of-berry-research/jbr022?id=journal-of-berry-research%2Fjbr022

https://www.tuscany-diet.net/2014/05/06/anthocyanins-fruits-vegetables-cereals/

https://foodandnutrition.org/november-december-2016/colorful-truth-anthocyanins/

https://www.sciencedirect.com/science/article/abs/pii/S0963996914004074

https://www.healthline.com/health/oxidative-stress#effects

https://pubs.acs.org/doi/10.1021/jf104724k

https://www.sciencedirect.com/science/article/pii/S0570178314000025

https://pubmed.ncbi.nlm.nih.gov/11853511/

https://healthyeating.sfgate.com/nutrients-purple-cauliflower-5633.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2815309/


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.

Herbs and Spices

Glass 101 – Why Switch From Plastic to Glass Food Jars or Containers AND Ways to Use Them

Leave a reply

From Plastic to Glass Food Containers
Why Switch, and Ways to Use Them


Why switch to glass food containers?
There is a growing trend with people moving away from using plastic in the kitchen. This includes plastic wrap, plastic bags, plastic utensils, and plastic containers for storing, freezing, heating food, and eating. There are many reasons for this trend including:

* The desire to be more earth-friendly with less waste. Plastic waste is littering the planet in insurmountable amounts. Switching to glass helps to reduce potential plastic waste and is ultimately recyclable, even when broken. Also, the production and reuse of glass products creates less pollution in the environment than does the production of plastics.

* Avoiding chemicals that may be in or released from plastics that could leach into foods. Plastics are made from assorted chemicals, some of which are endocrine disrupting chemicals such as Bisphenol-A (BPA) and phthalates. These chemicals can affect the brain, hormone system, reproductive system, and may also increase the risk of getting cancer. Furthermore, many such chemicals have not been completely tested for their health effects. Research has shown that some of these chemicals can leach into foods and beverages, in addition to possibly contaminating air, creating hazardous dust, and getting onto our hands. Glass does not leach chemicals into food or liquids, nor into the air or surfaces it comes in contact with.

* Durability. Glass lasts longer than plastic, unless of course, it gets broken. Also, plastic containers can melt or get warped when in contact with hot food, whereas most glass can tolerate hot to warm food without being damaged. Also, plastic wears out, becomes scratched or cracked, and breaks down much faster than glass, possibly causing chemicals to leach into the contents of the plastic container.

* Functionality. Glass has more potential uses than plastic containers, and may be reused indefinitely. Plastic containers wear out over time and may develop odors, scratches, a greasy film, and/or cracks.

* Glass is easier to clean. It will not absorb grease nor stain like plastic.

* Odor control.  Glass does not absorb odors, whereas plastic can.

* Glass is microwavable.  Most glass may be used in the microwave, whereas most plastics should not be microwaved. When plastic containers are microwaved, they may soften or melt. Also, the heat from the contents may cause plastic containers to leach chemicals into the contents of the container.

* Oven use. Most glass intended for kitchen use may be used in the oven, whereas plastic may not be used in the oven.

* Flavor. Glass preserves flavor better than plastic and won’t impart its own flavor into food, like plastic can, especially with prolonged storage.

* Glass containers are reusable for a much longer time than plastic containers. When purchasing items like tomato sauce, pickles, jelly, jam, beverages, nut butters, or anything that may be packaged in a glass jar or container, opt for glass packaging rather than plastic, if possible. It will help to reduce waste and the glass containers can be reused at home for many different purposes in the kitchen and around the house.

Uses for Glass Jars and Containers

There are many ways to reuse cleaned out food jars of all sizes and shapes, in addition to using canning mason jars for applications other than preserving food. For instance, glass jars can be used in any of the following creative ways:

* Sort and store assorted hardware such as nuts, bolts, screws and nails in separate jars.

* Store vegetables cut in advance for salads or meal preparation in jars.

* Use a lidded jar as a beverage glass at home or “to go.”

* Use a glass jar for drinking a smoothie at home or “to go.”

* Store small craft or sewing items such as pins, buttons, ribbons, or small tools in a jar.

* Use a jar as a pencil holder. Place pencils, pens, crayons, and/or markers in a jar on a desk.

* Store paper clips in a jar.

* Package your own prepared foods such as a “to-go” lunch in a jar.

* Make (and serve) a layered salad in a jar.

* Store leftover liquid items in a jar in the refrigerator. Examples include soups, sauces, beverages, or baby formula.

* Store leftover foods such as cooked rice, mashed potatoes, vegetables, cooked beans, tuna salad, cut fruit, etc. in a jar.

* Store pre-measured baking ingredients in jars. When you want to measure ingredients in advance to shorten meal prep time, measure baking ingredients in advance and store them in clean, dry food jars.

* Use a jar as a simple vase for cut flowers or a decorative floral arrangement with artificial flowers.

* Use a glass jar as a small vessel for rooting plant cuttings.

* Store extra dried herbs or spices in small glass jars with lids.

* Store extra dry foods such as beans, rice, pasta, flour, nuts, and seeds in jars.

* Store and mix homemade salad dressing in a glass jar with a tight-fitting lid.

* Use a jar as a container for homemade cake, brownie, bar, quick bread, and cookie mixes. Decorate the jar and give it as a gift.

* Make a homemade luminary in a jar.

* Make homemade candles in jars. Decorate and give them as gifts.

* Make a homemade terrarium in a decorative jar.

* Make and store homemade cosmetics in small jars with tight-fitting lids.

* Pack a homemade first-aid kit in a small jar for traveling.

* Store extra matches in a jar for safe keeping.

* Make painted or decorated jars for gift giving.

* Make a decorative, colorful sand art in a jar for your home or gifting.

* Make a decorative holder for a tea light with a pretty jar.

* Make flavored oils or vinegars in jars.

* Make overnight oats in a jar.

* Make a mini planter (such as for one flower bulb) with a decorative jar.

* Make a citronella candle in a jar for keeping mosquitoes away when you’re outside on a summer evening. Simply put the lid on the jar when it’s not being used.

* Store cotton balls and cotton swabs in a jar in the bathroom.

*  Use a glass jar for an easy piggy bank for saving extra change at the end of the day.

* Make a homemade, reusable soap dispenser by putting a pump in the top of a glass jar.

* Freeze food in jars, such as chopped bell peppers or onions, leftover soup in individual servings, or easy to-go lunches made in advance.

* Store extra garden seeds in the freezer in a glass jar.

* Make a decorative table centerpiece with a pretty jar.

* Store extra hair care items such as hair ties, bows, bobby pins and hair barrettes in jars.

* Use a jar as a toothbrush holder in the bathroom.

* Store extra combs in a glass jar.

* Use a small jar as a toothpick holder.

* Decorate a small glass jar to be used as a small planter for succulents.

* Make and serve a parfait in a tall jar.

* Carry “to go” snacks in a jar.

* Store makeup brushes in a jar.

* Store extra granola in a jar so it keeps fresh.

* Make a bug catching jar for children.

* Store extra candy in a jar after the bag/container is opened.

* Organize extra pantry items by placing dry food in jars, especially after the original packaging has been opened.

* Marinate meat in a jar. It would be much easier to clean than a plastic bag, or would save trashing the bag after it was used.

* Store painting supplies in jars. Larger jars can be used for storing paint brushes. Smaller jars can be used to store small amounts of extra paint.

* Display small vacation souvenirs in a jar for a decorative memoir.

The uses for glass jars of any size and shape are only limited to your imagination. So, start saving them when any store-bought food item is finished and you’ll have enough containers for all sorts of uses before you know it!

 

Resources

https://www.nytimes.com/wirecutter/blog/tempered-vs-borosilicate-glass/

https://www.thespruceeats.com/best-glass-storage-containers-4154183

https://healthy-cookware.com/why-glass-food-storage-containers-are-better-than-plastic/

https://www.amazon.com/Piece-Glass-Food-Storage-Container/dp/B01IU416YG

https://www.walmart.com/ip/1790-Glass-Food-Storage-Containers-with-Lids-Glass-Meal-Prep-Containers-Airtight-Glass-Lunch-Boxes-BPA-Free-FDA-Approved-Leak-Proof/921652275

https://www.amazon.com/dp/B076HZFG41?th=1

https://www.amazon.com/AmazonBasics-Oblong-Baking-Dishes-BPA-Free/dp/B08BS692GS/ref=sr_1_1_sspa?dchild=1&keywords=glass+bakeware&qid=1622758294&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyUUFTQ0VYREtRWElaJmVuY3J5cHRlZElkPUEwNDAyODEyMVpWTFpYQVg4Ujk0NSZlbmNyeXB0ZWRBZElkPUEwMjQ1MTM0SDVNUUdPUjVXNlo3JndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==

https://www.amazon.com/OXO-Grips-Freezer-Oven-Baking/dp/B019FHD0FK/ref=sr_1_12?dchild=1&keywords=glass+bakeware&qid=1622758418&sr=8-12

https://www.nontoxicliving.tips/blog/why-choose-glass-over-plastic

https://www.ruralsprout.com/reuse-glass-jars/

https://www.forgerecycling.co.uk/blog/reuse-glass-jar/

https://www.sonshinekitchen.com/24-ways-to-reuse-glass-jars/

https://mindfulofthehome.com/reuse-glass-jars/

Blackberries

Blackberries 101 – The Basics

Leave a reply

 

Blackberries 101 – The Basics

About Blackberries
Blackberries are large, deep purple berries that often grow wild on thorny bushes. The plants are members of the Rubus (rose or Rosaceae) family. They are closely related to raspberries, which are in the same plant genus, Rubus. Blackberries are native to northern temperate areas, especially in eastern North America, and on the Pacific coast of North America.

There are 375 species of blackberry plants, found around the world. Today there are thousands of blackberry hybrid varieties, including thornless bushes, which were developed in recent years. The first modern blackberry variety was developed in 1880 by Judge Logan of California. His plant was released as the Loganberry. Blackberries are sometimes referred to as brambleberries. However, the term “brambleberry” can also be used to refer to other thorny bushes that produce fruits, such as raspberries, boysenberries, loganberries, and others.

Blackberries are sweet/sour, with a juicy texture and lots of crunchy seeds. They can be enjoyed fresh, cooked, and frozen, and are popular in desserts, jams, jellies, candy and sometimes wine. Blackberries are often combined with other fruit, such as apples, for pies and crumbles.

Ancient cultures rarely cultivated blackberry bushes. Instead, they were treated as wild plants and used for medicinal purposes. The ancient Greeks used blackberries as a remedy for gout. The ancient Romans made a medicinal tea from the leaves of the blackberry plant to treat assorted illnesses.

Nutrition and Health Benefits
Blackberries are an excellent source of Vitamins A, B1, B2, B3, B6, C, E, and K, and also folate, calcium, manganese, iron, magnesium, phosphorus, potassium, and zinc. They are a good source of amino acids (protein) and fiber. Blackberries have only 43 calories in 3.5 ounces (100 grams), and 1 cup (about 140 grams) has about 62 calories. They are a low-calorie food, so eat all you want!

Blackberries also have an abundant supply of antioxidants, especially anthocyanins and phenolic compounds, that give blackberries their deep color and offer a variety of health benefits.

Antioxidant Protection, Anti-Cancer and Other Health Effects. Research studies have suggested that berries high in anthocyanins (like blackberries) may protect against cancers of the esophagus, mouth, breast, colon, and possibly other types of cancer. Blackberry extracts have been shown to demonstrate antimutagenic effects by suppressing tumor promoting factors. This in itself helps to lower the risk of developing cancer. Research to this effect is scarce, but warrants further testing.

Blackberries, along with other berries are high in antioxidants that keep harmful free radical molecules under control. Free radicals are unstable molecules that can damage cells when their numbers get too high, causing oxidative stress. Reducing oxidative stress lowers the risk of cardiovascular disease and cancer.

The antioxidants found in blackberries and other berries have been shown to help protect eyes against harmful free radicals and oxidative stress. Rutin, a plant pigment (flavonoid) found in blackberries, has been shown to strengthen blood vessels to the eyes and thereby improve eye health and ward off diseases like macular degeneration and cataracts.

High in Vitamin C. Just one cup of fresh blackberries has about 30 milligrams of Vitamin C. That’s half of the recommended daily intake of this crucial antioxidant vitamin needed for collagen formation in bones, connective tissue and blood vessels. Vitamin C is also used in wound healing, regenerating skin, fighting harmful free radical molecules in the body, iron absorption, fighting disease, and preventing scurvy (the Vitamin C deficiency disease). Vitamin C also is an important antioxidant in the body that helps reduce oxidative stress that can lead to the development of cancer.

Low Glycemic Index and Glycemic Load: Blood Sugar and Insulin Response. Blackberries may improve your blood sugar and insulin levels. They have a low Glycemic Index of only 25. This means they will not cause a big spike in blood sugar when eaten and should be safe for diabetics to eat. This improves blood sugar regulation and may be helpful in keeping cholesterol levels in check.

The Glycemic Load of blackberries is also very low, being only 4. This represents how one’s blood sugar levels may be affected after eating a specific food. With a very low Glycemic Load of only 4, blackberries will hardly, if at all, affect blood sugar levels. Research studies suggest that blackberries may protect cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to high-carbohydrate meals. These effects appeared to happen in both healthy people and those with insulin resistance. This is critical information for diabetics and those managing blood sugar levels, which means that blackberries are fruit such individuals should be able to eat without issue.

High Fiber Benefits. Blackberries are a good source of fiber, including soluble fiber. This type of fiber slows the movement of the intestinal contents, helping to increase the feeling of fullness, reducing hunger. This can help in weight management, reducing the need to eat frequently. Increased fiber also helps to reduce the number of calories absorbed from mixed meals. One research study found that doubling fiber intake could result in eating up to 130 fewer calories in a day.

The high fiber content of berries also means they are low in digestible or net carbohydrates (which is determined by subtracting the total fiber from total carbohydrates). For instance, 3.5 ounces (100 grams) of blackberries has 10.2 grams of total carbohydrates, 5.3 grams of which are fiber. This brings the net carbohydrates of 100 grams of blackberries to 4.9 grams. Because of their low net carbohydrate content, blackberries are considered to be a low-carb-friendly food.

Anti-Inflammatory Benefits. Because of their many antioxidants, berries (including blackberries) have been shown to have strong anti-inflammatory properties. Inflammation is a natural part of the body’s defense mechanism in fighting infection and injury. However, current lifestyles often contribute to excessive, long-term inflammation brought on by increased stress, inactivity, and unhealthy foods. This type of chronic inflammation contributes to diabetes, heart disease, and obesity. Research has shown that the antioxidants in berries may help to lower inflammatory markers, thus reducing the risk of diseases brought on by long-term inflammation.

Skin Health.  Antioxidants in berries help to control free radicals in the body. Free radicals are among the leading causes of skin damage that contribute to aging. Ellagic acid, one of the antioxidants found in blackberries and other berries, appears to be responsible for some of the skin-related benefits attributed to berries. Research suggests that this antioxidant may protect skin by blocking the production of enzymes that break down collagen in sun-damaged skin. Collagen is a protein within the skin’s structure that allows skin to stretch and remain firm. When collagen is damaged, the skin may sag and develop wrinkles.

Brain Health. Blackberries and other berries may improve brain health and prevent memory loss caused by aging. In a review published in the Journal of Agricultural and Food Chemistry, researchers concluded that antioxidants in berries help fight free radicals and alter how brain neurons communicate. This may help reduce inflammation in the brain, which can lead to cognitive and motor issues that often accompany aging.

High in Vitamin K. Blackberries are high in Vitamin K. This vital vitamin plays an important role in the blood clotting function. It is also important in bone metabolism. A deficiency of Vitamin K can lead to bone thinning and fractures, and may cause easy bruising. Just one cup of raw blackberries provides over one-third of the daily recommended value of Vitamin K.

It is noteworthy that if you take blood thinners, monitoring your intake of Vitamin K is important because it can interfere with medications. Eating a consistent amount of Vitamin K-rich foods such as blackberries, green leafy vegetables, soybeans, and fermented dairy foods, helps in the management of medication dosages. Consult with your healthcare provider if you expect to make significant dietary changes that may affect your medication dosages.

High in Manganese. Blackberries are high in manganese. This mineral is vital to healthy bone development, a healthy immune system, metabolizing carbohydrates, amino acids, and cholesterol, and also plays a role in the formation of collagen during wound healing. Manganese may also help prevent osteoporosis, manage blood sugar levels, and reduce epileptic seizures. One cup of fresh blackberries contains almost half the daily recommended value of manganese, so they are clearly a great source of this vital mineral.

How to Select Blackberries
When buying blackberries, choose ones with color ranging from deep purple/black to deep blue/purple. They should not have any green or white patches on them. They should be moderately firm, plump, dry, uniform in color, and not wrinkled or dried out.

When buying blackberries in a grocery store, examine the container for signs of dampness from crushed berries or water droplets that have accumulated, stains and mold. Avoid any containers with any of those indications, which would be signs of age and possible decay. Most blackberries will be packaged with a moisture absorber in the container to help extend the life of the berry (which is desirable). Avoid containers without them, since the berries will age faster.

When picking your own blackberries, choose ones that are plump with a slightly tender feel. They should be dark in color. The skin of a ripe blackberry is dull black and not shiny. [Note that fully ripe blackberries have a short life, so plan to use them right away. Those packaged commercially are picked earlier, when not fully ripe, so they will last longer.] Red to light purple berries are not ripe yet. A ripe blackberry will release from the plant with a slight tug. If a blackberry is dull (not shiny), soft, and starting to leak its juices, it is overripe.

Blackberries start to ripen when the weather is consistently warm. When picking your own blackberries, don’t overfill your container. Limit stacking them to no more than 5 inches high (maximum) to avoid crushing the berries on the bottom. If you pick berries in the heat of the day, the warmth in the picked berries will cause them to age fast. It’s best to spread them out and/or expose them to air conditioning as soon as you can to release the heat and preserve your delicate berries.

How to Store Blackberries
First, remove any damaged or decaying blackberries from the container. Do not wash blackberries until you are ready to use them. Refrigerate unwashed blackberries right away in an open area in the refrigerator. They need to be kept dry. If storing them in a crisper drawer, be sure to have the air vent open, or on the low humidity setting.

For best quality, use your blackberries within 3 days. If they are very fresh, they may keep for up to one week.

How to Prepare Blackberries
Simply wash your berries right before you want to enjoy them. Place them in a colander and rinse them under cold water. Allow them to drain. Or, place them in a bowl of cold water. Gently swish them around, then carefully remove them to a colander to drain.

How to Preserve Blackberries
Extra blackberries can easily be frozen. Simply wash them, drain well to remove as much water as possible. Remove any hulls or stems from the berries and place them in a freezer bag or container. Remove as much air as possible and freeze.

To freeze blackberries so they don’t form one big clump, spread the washed berries out on a baking sheet lined with parchment paper. Place the tray in the freezer. When the berries are frozen, transfer them to a freezer container or bag. Use frozen blackberries within one year.

Quick Ideas and Tips for Using Blackberries
* Combine blackberries with apples in a pie.

* If a recipe calls for blackberries and you don’t have any, loganberries, boysenberries, or raspberries may be used as substitutes.

* One pint of fresh blackberries is about 2 cups.

* Ten ounces of frozen blackberries is about 2 cups.

* Ten blackberries count as one serving.

* Make easy Blackberry-Banana Overnight Oats. Blend 1 cup of blackberries with ½ banana, ½ cup milk of choice, and ½ teaspoon of vanilla extract. Pour into a mason jar. Stir in ½ cup oats. Cover the jar and place it in the refrigerator overnight. In the morning, top with more blackberries and the other half of the banana and enjoy!

* Try a Blackberry-Pomegranate Salad. Make a salad base with red cabbage, lettuce, spinach, blackberries, slivers of pears, and a little red onion. Dress it with a mixture of 2 cups of pomegranate juice, up to ¼ cup honey for a little sweetener, and the juice of ½ lime. Sprinkle the salad with toasted, sliced almonds and enjoy!

* Unripe blackberries will not further ripen after being picked. So, if you’re picking your own, choose only the ripe berries.

* Try easy blackberry popsicles. In a blender, combine ½ cup unsweetened coconut milk, 1/3 cup honey or maple syrup, 2 tsp lemon juice, and 4 cups fresh or frozen blackberries. Blend until smooth, then pour into popsicle molds. Freeze then enjoy! Makes 4 popsicles.

* If you can’t get fresh blackberries locally, opt for frozen. They are usually picked at their peak of ripeness and frozen very quickly after being harvested, sometimes as soon as 20 minutes after being harvested. You can’t get much fresher than that!

* Try toping some pancakes or waffles with fresh blackberries and a little yogurt.

* Top your favorite pudding with fresh blackberries and a sprinkle of granola.

* How about a nut butter and fresh blackberry sandwich? Make it richer by adding sliced banana.

* Try a savory blackberry sauce by gently cooking until smooth: 1 pint of blackberries, ½ cup of balsamic vinegar, and 2 teaspoons of maple syrup or honey. Try it over grilled meat, chicken or seafood. It would work really well with grilled salmon.

* Try an easy frozen treat by blending mashed banana, blackberries, and fruit-flavored yogurt. Pour into muffin cups with a popsicle stick in the middle and freeze.

* Make a parfait by layering yogurt, granola, blackberries and banana slices.

* Add blackberries to a smoothie.

* Use blackberries as a topping for frozen yogurt or ice cream.

* Make a simple fruit salad by combining blackberries, strawberries, blueberries, raspberries, banana slices, and orange segments. Top with a dollop of yogurt and enjoy!

* Add fresh blackberries to your favorite green salad. Dress it with a balsamic vinaigrette and top it off with a sprinkle of slivered almonds or toasted walnuts.

Herbs and Spices That Go Well with Blackberries
Basil, chamomile, cinnamon, lemon herbs (i.e., lemon balm, lemon verbena), mint, nutmeg, pepper, vanilla

Foods That Go Well with Blackberries
Proteins, Legumes, Nuts, Seeds: Almonds, beef, chicken, ham, hazelnuts, pecans, poppy seeds, pork, pumpkin seeds, salmon

Vegetables: Endive, ginger, rhubarb

Fruits: Apples, bananas, blueberries, figs, lemon, lime, mangoes, melons, nectarines, oranges, papaya, peaches, raspberries, strawberries, watermelon

Grains and Grain Products: Granola, oats

Dairy and Non-Dairy: Cheese (i.e., cream, ricotta), cream, crème fraiche, ice cream, mascarpone, milk (in general), sour cream, yogurt

Other Foods: Caramel, chocolate, honey, liqueurs, maple syrup, meringue, rose geranium, sugar, vinegar (balsamic), wine (i.e., fruity, sweet red)

Blackberries have been used in the following cuisines and dishes…
Cereals (breakfast), coulis, desserts (i.e., cobblers, crisps, crumbles, tarts), muesli, pies, puddings, salads (fruit), sauces, smoothies, sorbets, soups (fruit)

Suggested Food and Flavor Combos Using Blackberries
Add blackberries to any of the following combinations…

Apples + Brown Sugar + Cinnamon
Apples + Cinnamon + Hazelnuts
Cinnamon + Orange
Honey + Yogurt
Lime + Mint
Lime + Yogurt
Papaya + Yogurt

Recipe Links
50 Blackberry Recipes to Make Summer So Much Sweeter https://www.countryliving.com/food-drinks/g2450/blackberry-recipes/

Blackberry-Glazed Chicken https://www.countryliving.com/food-drinks/a28610037/blackberry-glazed-chicken-recipe/

Blackberry Freezer Jam https://www.recipegirl.com/blackberry-freezer-jam/

Blackberry Banana Overnight Oats https://www.leahsplate.com/blackberry-banana-overnight-oats/

Blackberry Pie Bars https://thenovicechefblog.com/blackberry-pie-bars/

Blackberry Cobbler in Mason Jars https://spinachtiger.com/blackberry-cobbler-in-mason-jars-and-a-little-bit-of-lifes-thorns/

Blackberry Arugula Salad with Citrus Vinaigrette https://www.gimmesomeoven.com/blackberry-arugula-salad-with-citrus-vinaigrette/#_a5y_p=1149813

Watermelon, Blackberry, and Mint Salad https://www.twopeasandtheirpod.com/watermelon-blackberry-and-mint-salad/

Fall Spiced Skirt Steak Tacos with Blackberry and Pear Slaw https://thenoshery.com/fall-spiced-skirt-steak-tacos-with-blackberry-and-pear-slaw/#_a5y_p=2976145

Sweet Potato Quinoa Cakes with Blackberry Salsa https://www.howsweeteats.com/2012/05/sweet-potato-quinoa-cakes-with-blackberry-salsa/#_a5y_p=1720538

45 Blackberry Recipes Bursting with Juicy Flavor https://www.tasteofhome.com/collection/blackberry-recipes/

Berry-Beet Salad https://www.tasteofhome.com/recipes/berry-beet-salad/

Blackberry Frozen Yogurt https://www.tasteofhome.com/recipes/blackberry-frozen-yogurt/

Avocado Fruit Salad with Tangerine Vinaigrette https://www.tasteofhome.com/recipes/avocado-fruit-salad-with-tangerine-vinaigrette/

Four-Berry Spinach Salad https://www.tasteofhome.com/recipes/four-berry-spinach-salad/

Arugula Salad with Berry Dressing https://www.tasteofhome.com/recipes/arugula-salad-with-berry-dressing/

34 Blackberry Recipes https://www.bonappetit.com/gallery/slideshow/15-blackberry-recipes-convince-king-berries

20 Totally Beautiful Blackberry Desserts https://www.delish.com/cooking/recipe-ideas/g2832/blackberry-recipes/

30 Delicious Blackberry Recipes You Should Try At Least Once https://morningchores.com/blackberry-recipes/

18 Knockout Blackberry Recipes https://www.brit.co/blackberry-recipes/

Spiced Roasted Apples and Blackberries https://www.bbcgoodfood.com/recipes/spiced-roasted-apples-blackberries

Blackberry Strawberry Sorbet [Vegan] https://www.onegreenplanet.org/vegan-recipe/blackberry-strawberry-sorbet/

Resources
http://justfunfacts.com/interesting-facts-about-blackberries/

https://www.healthline.com/health/benefits-of-blackberries#takeaway

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

https://www.naturipefarms.com/how-buy-perfect-berries/

https://www.berkeleywellness.com/healthy-eating/food/article/how-choose-best-blackberries

https://www.raspberryblackberry.com/consumers/buying-picking-storing-and-using-your-berries/picking-your-own-blackberries/

https://pickyourown.org/blackberries.htm

https://www.leahsplate.com/blackberry-banana-overnight-oats/#tasty-recipes-7064-jump-target

https://thenoshery.com/fall-spiced-skirt-steak-tacos-with-blackberry-and-pear-slaw/#_a5y_p=2976145

https://cleancuisine.com/blackberry-popsicles/

https://www.bhg.com/recipes/healthy/cooking/heart-boosting-raspberry-and-blackberry-recipes/?slide=slide_77c9e253-2d56-4330-812b-d3083589c93d#slide_77c9e253-2d56-4330-812b-d3083589c93d

https://fruitsandveggies.org/stories/top-10-ways-to-enjoy-blackberries/

https://www.gardeningknowhow.com/edible/fruits/fegen/what-are-brambles.htm

https://www.healthline.com/nutrition/glycemic-index#what-it-is

https://www.health.harvard.edu/diseases-and-conditions/the-lowdown-on-glycemic-index-and-glycemic-load

https://www.bbcgoodfood.com/howto/guide/health-benefits-blackberries

https://www.bbcgoodfood.com/howto/guide/what-are-anthocyanins-and-why-are-purple-foods-so-healthy

https://pubmed.ncbi.nlm.nih.gov/22082199/

https://pubmed.ncbi.nlm.nih.gov/17147415/

https://www.healthline.com/nutrition/11-reasons-to-eat-berries#TOC_TITLE_HDR_2

https://nutritiondata.self.com/foods-009126000000000000000.html?maxCount=34

https://www.carotene.org/top-10-foods-eat-healthy-eyes/

https://www.webrn-maculardegeneration.com/antioxidant-berry.html

https://www.onegreenplanet.org/natural-health/6-amazing-health-benefits-blackberries/

https://ezinearticles.com/?Improving-Your-Vision-Health-With-The-Blackberry-Fruit&id=9720756

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Peaches

Peaches 101 – The Basics

Leave a reply

 

Peaches 101 – The Basics

About Peaches
Peaches are stone fruits, native to northwest China. From there, the trees spread westward through Asia into the Mediterranean countries, then onward to other parts of Europe. Spanish explorers transported peaches to the Americas, where they were found in Mexico as early as 1600. Large-scale production of peaches started in the United States in the 19th century. Early crops were of poor quality. With improved techniques of grafting, large commercial peach orchards were eventually established.

The color of peach flesh can be white or yellow to orange. There are two main varieties of peaches: freestone, where the flesh easily separates from the one large pit or stone, and clingstone, where the flesh adheres securely to the stone. The freestone varieties are usually eaten fresh, “out of hand,” since the pit almost falls out once exposed. They can also be used in any application, like baking, cooking, canning and freezing. Clingstone peaches are a bit sweeter, smaller, and juicier than freestone varieties. They are excellent options for canning and preserving. Most commercially canned peaches are clingstone varieties.

Thousands of varieties of peaches have been developed over the years. Yellow-fleshed varieties are the most popular in North America.  Europeans enjoy both white and yellow fleshed peaches. Globally, China, Italy, Spain, and the United States are major producers of peaches.

Nutrition and Health Benefits
Peaches have noteworthy nutritional value and health benefits. One medium peach contains Vitamin C, Vitamin A, fiber, potassium, niacin, Vitamin E, Vitamin K, copper and manganese. They also have smaller amounts of magnesium, phosphorus, iron, and B-vitamins. One medium peach has about 58 calories, so they would make a healthy, low-calorie snack or addition to any meal or dessert.

Peaches also contain a number of antioxidants, compounds that are known to neutralize harmful molecules in the body, protecting us from aging and assorted diseases. It’s noteworthy that the fresher and riper a peach is, the more antioxidants it contains.

Digestive Help. The fiber in peaches is half soluble and half insoluble. This is especially helpful since each type of fiber serves its own purpose and they are not interchangeable. Soluble fiber feeds our gut bacteria, keeping colonies strong and active. Soluble fiber also binds with bile in the digestive tract, removing it in the feces. This forces the liver to make more bile from existing cholesterol, which in turn, helps to keep our blood cholesterol levels in check. Insoluble fiber is important for helping to propel the contents of the digestive tract forward, preventing constipation. This also helps to ward off disorders like Crohn’s disease, irritable bowel syndrome, and ulcerative colitis. It is important to note that much of the fiber in peaches is found in the skin, so to get the most benefit from your peaches, don’t peel them, if possible.

Heart Health. As mentioned under “Digestive Help,” the soluble fiber in peaches helps to keep cholesterol levels down. This in itself helps to ward off heart and cardiovascular diseases. Also, potassium, which is found in peaches, is an electrolyte known for helping to manage the balance of fluids in the body. It also promotes lower blood pressure, by helping blood vessels to relax and expand appropriately, allowing for better blood flow and transport of nutrients and oxygen throughout the body.

Skin Health. The high level of Vitamin A and antioxidants found in peaches helps to promote healthy skin. First, peaches are high in Vitamin C. This crucial vitamin is important in the development and maintenance of collagen in the body. Collagen is vital in providing a support system for the skin, promoting wound healing, and strengthening the skin. It can also improve the appearance of skin by reducing wrinkling, improving elasticity, smoothing roughness, and improving skin color.

Vitamin A, Vitamin E, and the other antioxidants (along with Vitamin C) found in peaches work together as anti-inflammatory agents, helping to protect the skin from sun damage, improving the skin tone, calming inflammation by squelching harmful free-radical molecules, and helping to protect against premature aging. Also, since peaches are largely water, they help to hydrate the skin, giving it a healthy glow and minimizing wrinkles.

Cancer Protection. The skin and flesh of peaches are rich in carotenoids, caffeic acid, and polyphenols. These types of antioxidants have been found to have anticancer properties, limiting the growth and spread of cancer cells and also helping to prevent non-cancerous tumors from becoming malignant. Animal and human studies confirm that peaches may be helpful in preventing breast cancer.

Allergy Symptoms. Peaches may help to reduce allergy symptoms. Studies have shown that peaches may help to reduce or prevent the release of histamines in the blood after exposure to allergens, thereby reducing allergy symptoms. More research is needed in this area, but the findings look promising.

Immunity. The antioxidants found in peaches may help to boost immunity by fighting certain types of bacteria.

Diabetes. Animal studies found that compounds in peaches may help to prevent high blood sugar levels and insulin resistance. More studies with humans are needed in this area, but it appears that peaches, along with other foods high in antioxidants, may be helpful in preventing and treating diabetes and insulin resistance.

Eye Health. The powerful antioxidants, lutein and zeaxanthin found in peaches, helps to protect the retina and lens of the eyes. Along with that, the compounds have been shown to reduce the risk of macular degeneration and cataracts, two common eye disorders that hinder the vision of many people. The Vitamin A found in peaches also is important for supporting eye health. A serious Vitamin A deficiency causes xerophthalmia, which can result in eye damage causing problems from night blindness to complete and irreversible total blindness. In fact, severe Vitamin A deficiency is the leading cause of blindness among children in underdeveloped nations around the world.

Cognitive Health. Antioxidants, like those found in peaches, are known to fight harmful molecules in the body. When affecting the brain, harmful free-radical molecules can cause neurodegenerative diseases like dementia and Alzheimer’s disease.

Ingesting ample antioxidants from foods in their natural form is the best way to obtain these helpful compounds. Including peaches and other fresh fruits and vegetables in your daily diet is a simple way to help ensure you lower your risk for serious conditions as detailed above.

How to Select Fresh Peaches
When choosing fresh peaches, bear in mind your personal preference or intended use. The white-fleshed peaches are sweeter and less acidic than the yellow-fleshed peaches, which are more of a sweet-tart flavor.

When buying fresh peaches, look for those that are hard or only slightly soft, with no bruises or wrinkles. Don’t be shy…smell the peach before you place it in your cart. Those that smell sweeter will be riper, sweeter in flavor, and ready to eat sooner than those with little to no aroma. Also, you can tell if a peach is ripe and ready to eat by gently pressing down on its flesh and feeling it slightly give…like you would test an avocado for ripeness.

Avoid peaches that are brownish, damaged, mushy or wrinkled, because they are old, overripe, and will not last long.

How to Store Fresh Peaches
If your fresh peaches are not fully ripe, they can be placed on the kitchen counter in a single layer, away from sunlight and heat. They should ripen within one to three days.

Ripe peaches will last up to one week when kept at room temperature. If you won’t be able to use them within that time, place them in the refrigerator to slow down the ripening process. They may be kept in an open area of the refrigerator, or in a crisper drawer to help protect them from damage. If they are placed in the crisper drawer, leave the air vent open, on the low humidity setting.

Quick Ideas and Tips for Using Peaches
* Try grilling or roasting peaches, then add them to a salad.

* Try grilled or roasted peaches with a scoop of vanilla ice cream or mascarpone cheese.

* Serve chicken with a peach sauce.

* Make a peach salsa to serve on tacos or pork tenderloin.

* On a hot day, try adding some sliced peaches to your favorite iced tea. For the most flavor, smash the peaches in the bottom of the glass before adding the ice cubes and tea.

* Blend some peaches with coconut milk for a “peaches and cream” smoothie or dessert. Add some dates or sweetener of choice, if desired. Add banana for more richness, if desired. Spice it up if you want with a little cinnamon and nutmeg.

* Blend peaches with yogurt or coconut cream and freeze it in popsicle molds. Sweeten it with dates or sweetener of choice, if desired. Add a touch of lemon juice for a little tartness and color retention, if desired.

* Add diced peaches to your morning oatmeal.

* Blend peaches with raspberries to make a sauce, then serve it over ice cream or coconut milk sorbet. Top with chopped almonds and enjoy!

* Try a salad with a bed of mixed greens mixed with cherry tomatoes and peach slices. Top with some fresh basil leaves and drizzle with a balsamic-honey dressing.

* The lighter, white flesh peaches taste sweeter and are less acidic than the traditional yellow flesh peaches. The yellow flesh peaches are sweet, but more acidic which makes them a little tangier.

* Peaches come in two basic varieties regarding their pits or stones. They can be freestone, where the flesh separates easily from the stone. Or they can be clingstone, where the flesh adheres to the stone and is not easily removed. The freestone peaches are easier to work with since the stone comes out easily. They also tend to be larger and less juicy than their counterparts, the clingstones. Clingstone peaches tend to be slightly softer, sweeter, and juicier than freestone peaches.

* Botanically speaking, nectarines are actually a variety of peach. They are so closely related that sometimes nectarines naturally appear on peach trees.

* 1 pound of fresh peaches = 4 medium peaches = about 2-1/2 cups chopped or sliced = about 1-1/2 cups pureed.

* If you need fresh peaches for a recipe and don’t have enough, even though the flavors may be a bit different, the following fruit may be used as a substitute: nectarines, apricots, plums, mangoes, papaya, cherries, and pluots or apriums (crosses between plums and apricots).

* If you need dried peaches for a recipe and don’t have enough, even though the flavors may be a bit different, the following may be used as a substitute: dried apricots, dried nectarines, and dried cherries.

* Top rice pudding (or any other pudding) with diced fresh peaches.

* Try a peach parfait by layering diced fresh peaches, yogurt, banana, pistachios, and granola.

* If you buy conventionally grown peaches and are concerned with pesticide or other chemical residues on your fruit, most of it can be easily removed by a simple (scienced-based!) 15-minute soak in a baking soda solution. Combine a ratio of 1 teaspoon of baking soda in 2 cups of water. Make up enough solution to be able to submerge your peaches. Weigh the peaches down with a plate to keep them under the water and allow them to soak for 15 minutes. Then simply rinse them with clean water and pat them dry. Store them and use them as usual. To see a demonstration on this technique, watch this video … https://youtu.be/AsUAD6EWyzw

Herbs and Spices That Go Well with Peaches
Allspice, basil, cardamom, cilantro, cinnamon, cloves, coriander, lemongrass, lemon verbena, mint, nutmeg, pepper, rosemary, saffron, salt, tarragon, vanilla

Foods That Go Well with Peaches
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beef, cashews, ham, hazelnuts, macadamia nuts, nuts (in general), pecans, pistachios, pork, poultry, prosciutto, pumpkin seeds, salmon (and other seafoods), walnuts

Vegetables: Arugula, chiles, endive, fennel, ginger, greens (salad), onions (red), radishes, scallions, tomatoes, watercress

Fruits: Apples (fresh, juice), apricots, avocado, bananas, berries (in general), blackberries, blueberries, cherries, coconut, currants, grapes, lemon, lime, mangoes, nectarines, orange (fresh, juice, liqueur, zest), papaya, passion fruit, pineapple, plums, pomegranates, raspberries, strawberries

Grains and Grain Products: Grains (in general), oatmeal, oats, quinoa, wheat berries

Dairy and Non-Dairy: Butter, buttermilk, cheese (esp. blue, burrata, cream, goat, mozzarella, ricotta), cream, crème fraiche, mascarpone, sour cream, yogurt

Other Foods: Caramel, chocolate, honey, lavender, maple syrup, molasses, oil (olive), rum, sherry, spirits (i.e., bourbon, brandy, cognac, Cointreau, Kirsch), sugar, vinegar (i.e., apple cider, balsamic, champagne, rice, wine), whiskey, wine (i.e., red or white, fruity, sparkling, and/or sweet)

Peaches have been used in the following cuisines and dishes…
Baked goods (i.e., pies, scones), chutneys, compotes, desserts (i.e., cobblers, crisps, crumbles, Melba, pies), ice cream, salads (i.e., fruit, grain, green), salsas, smoothies, sorbets, soups (i.e., cold and/or fruit), Southern (U.S.) cuisine

Suggested Food and Flavor Combos Using Peaches
Add peaches to any of the following combinations…

Almonds + Cinnamon + Yogurt
Almonds + Lemon + Olive Oil + Saffron
Balsamic Vinegar + Lettuce + Spinach + Maple syrup + Olive Oil
Balsamic Vinegar + Mint + Ricotta
Basil + Mozzarella Cheese
Berries + Lemon
Blueberries + Lemon + Maple Syrup
Blue Cheese + Hazelnuts
Cashew Cream + Balsamic Vinegar
Cherries + Balsamic Vinegar
Cilantro + Ginger + Lime
Cinnamon + Honey + Lemon + Yogurt
Fennel + Lemon
Ginger + Honey + Lemon + Lemongrass
Ginger + Lemon
Honey + Nuts + Oats/Oatmeal
Mangoes + Raspberries
Maple Syrup + Nuts + Orange Juice + Ricotta
Maple Syrup + Orange + Vanilla
Mascarpone + Strawberries + Vanilla
Pistachios + Vanilla

Recipe Links
34 Peach Recipes to Make This Summer https://www.foodandwine.com/fruits/peach/peaches

13 Most Delicious Ways to Eat Peaches https://www.self.com/gallery/peach-recipes

Baked Peaches https://www.wellplated.com/baked-peaches/#wprm-recipe-container-39548

Peaches and Berries with Lemon-Mint Syrup https://www.onceuponachef.com/recipes/peaches-berries-with-lemon-mint-syrup.html

39 Perfect Peach Desserts https://www.epicurious.com/recipes-menus/fresh-peach-desserts-gallery

Peach Pie Smoothie https://www.foodnetwork.com/recipes/ellie-krieger/peach-pie-smoothie-recipe-1940422

Savory Peach Chicken https://www.foodnetwork.com/recipes/ellie-krieger/savory-peach-chicken-recipe-1951238

Grilled Chicken Breasts with Spicy Peach Glaze https://www.foodnetwork.com/recipes/bobby-flay/grilled-chicken-breasts-with-spicy-peach-glaze-recipe-1922684

15 Savory Peach Recipes https://www.delish.com/cooking/g1292/savory-peach-recipes/?slide=16

Fresh Peaches with Blueberries and Yogurt http://www.whfoods.com/genpage.php?tname=recipe&dbid=146

43 Peach Recipes That Make the Most of Summer’s Juiciest Fruit https://www.epicurious.com/ingredients/peach-recipes-gallery

55 Juicy Peach Recipes for (an Endless) Summer https://www.countryliving.com/food-drinks/g1499/peach-recipes/

70+ Fresh Peach Recipes to Savor This Summer https://www.southernliving.com/food/holidays-occasions/summer-peach-recipes

60 Ways to Use a Farmers’ Market Haul of Fresh Peaches https://www.cookinglight.com/food/in-season/peach-recipes

 

Resources
https://producemadesimple.ca/what-goes-well-with-peaches/

https://www.hgofarms.com/peach-pairings-to-try/

https://www.thespruceeats.com/varieties-of-peaches-4057064

https://thebakersalmanac.com/fruit-flavor-pairing-chart/

https://www.healthline.com/nutrition/peach-fruit-benefits#TOC_TITLE_HDR_5

https://www.medicalnewstoday.com/articles/274620#benefits

https://www.verywellhealth.com/antioxidants-for-skin-health-4587778

https://www.health.com/nutrition/health-benefits-peaches

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

https://www.thekitchn.com/whats-the-difference-between-freestone-and-clingstone-peaches-246304

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Apricots

Apricots 101 – The Basics

1 Reply


Apricots 101 – The Basics

About Apricots
Apricots are small, golden orange fruits with smooth, sweet flesh. Their flavor is barely musky with a faint tartness. The tartness is more pronounced in dried apricots than in fresh. Their flavor has been described as being in between that of a peach and plum.

Apricots appear to have originated in China and were first cultivated there before 2,000 B.C. (some resources say as early as 4,000 B.C). They were transported through Armenia and into Europe. In the 1700’s, Spanish explorers carried apricots to America. They were then carried to California, where the climate is well-suited for their culture. Today, apricots that are grown in the United States are found primarily in orchards of California.

Apricots are enjoyed fresh, dried, simmered into jams and preserves, and added to both sweet and savory dishes.  Apricots are also distilled into brandy and liqueur, and used for the essential oil extracted from their pits, which is sold as bitter almond oil. Today, the leading producers of apricots are Turkey, Italy, Russia, Spain, Greece, the United States, and France. Since fresh apricots do not travel well, most are dried, making them available year-round.

Nutrition and Health Benefits
Apricots are known for being rich in Vitamin A (in the form of various carotenoids, including lycopene). They are also high in Vitamin C, copper, fiber, potassium, manganese, all of the B-Vitamins, Vitamin E, Vitamin K, and iron. Two fresh apricots provide all of 34 calories, so they are certainly a low-calorie food.

Antioxidant Protection. Apricots are rich in a variety of antioxidants including Vitamin A, Vitamin C, Vitamin E, quercetin, a variety of flavonoids and polyphenols, and others that have been linked to many health benefits ranging from protection against cancer, heart disease, diabetes, neurodegenerative diseases, autoimmune conditions, and skin and eye diseases, among others.

Protection from Heart Disease.  Since apricots are a rich source of antioxidants, fiber and potassium, they are known to help ward off heart disease. Antioxidants are known for fighting harmful free radical molecules in the body that damage cells leading to disease. The fiber in apricots helps to keep cholesterol levels in check. The ample potassium in apricots helps to balance the electrolyte system, keeping fluids balanced and the heart working (along with other muscles) as it should. Also, the potassium in apricots helps to keep our blood pressure reduced by relaxing blood vessels. Apricots are small, but mighty fruits when it comes to disease prevention!

Anti-Inflammatory Properties. Apricots are an excellent source of catechins, a family of flavonoids that is often prized as being found in green tea. According to The World’s Healthiest Foods (www.whfoods.com) one apricot provides as much as 4 to 5 grams of catechins. These compounds are strong anti-inflammatory agents and have been the subject of many research projects. Researchers have found that catechins can inhibit the activity of the cyclooxygenase-2 (COX-2) enzyme, which controls one of the critical steps in the inflammation process. Diets rich in catechins have been found to provide significant protection from blood vessel inflammation-related damage. This protection leads to better blood pressure control, which in turn, helps to lower the risk of heart disease.

Eyesight Protection. Apricots are rich in carotenoids and xanthophylls that have been found to help protect eyesight from age-related damage. One of those compounds, lutein, appears to help protect the retina from damage caused by blue light. Apricots are known to help reduce the risk of macular degeneration and cataracts.

Researchers have found that people who eat at least three servings of fruit each day have less risk of vision loss as they age. This includes not only apricots, but other fruits such as berries, cantaloupe, kiwi, grapes, oranges, peaches, and others.

Skin Health. Antioxidants are known for helping to protect the health of our skin, guarding us from the harmful effects of ultraviolet radiation, reducing wrinkles, and improving the skin’s elasticity. Also, fresh apricots contain a lot of water, helping to hydrate the skin.

With all things considered, it’s worth including apricots in your diet whenever you can, in any form available to you…fresh, frozen, dried, or canned.

How to Select Apricots
Fresh Apricots. Fresh ripe apricots are very perishable and do not travel well. So, whenever they are found fresh in your local market, consider it to be a “gold mine” and grab some while you can. Fresh apricots in the United States are in season from June through August. Fresh apricots found during other times of year are imported from South America.

When shopping for fresh apricots, choose those with a rich orange color. They should be slightly soft, which means they are ripe. Those that are very firm have not been allowed to ripen long enough on the tree, and will not taste as good as those that were allowed to further ripen on the tree. Harvested apricots will ripen and age, but their flavor and sweetness will stay at the level it was when picked from the tree.

Avoid fresh apricots that are rock hard, pale yellow or have any tinge of green, which indicates that they were picked extremely early. Also avoid any that are shriveled, or very soft, since they will be old and past their prime.

Dried Apricots. Dried apricots were a major commodity during ancient times and were very important along the “Silk Road.” Today, drying apricots allows them to be transported around the world with year-round availability.

Larger apricots are dried in halves, whereas smaller apricots are dried whole. All should have had their pits removed. Dried apricots usually do not have added sugars, but are most often treated with sulfur dioxide, a type of sulfite, to preserve color, texture, and extend shelf life. This presents problems for people who are sensitive to added sulfite ingredients. Such individuals should be very careful and always read labels for any foods they buy, especially dried fruits.

Dried apricots may be found that were not treated with sulfur dioxide. They are only rarely found in grocery stores, but may be purchased through the internet. These will be darker in color and coarser in texture. The flavor may also change over time. So, if you prefer to eat unsulfured dried apricots, be sure to use them relatively quickly for the best quality. Researchers have found that they will keep for up to 6 months, but their quality and nutritional value may decline through time.

Canned Apricots. Apricots to be canned are usually left on the trees to fully ripen before being harvested. Because of that, they will often have a richer flavor than those sold fresh in markets. The loss of nutrients is relatively small during the canning process, so consider canned apricots to be a good choice in that respect. Optimally, choose ones that were packed in water or juice, without added sugars or artificial sweeteners.

How to Store Apricots
Fresh Apricots. Apricots will continue to ripen after being harvested. If your apricots are not slightly soft with a sweet aroma, store them at room temperature, away from sunlight and heat. This will allow them time to further ripen. Unripe apricots will usually ripen within 5 days. To speed up the process, they can be placed in a paper bag (on the counter, away from sunlight and heat) for 2 or 3 days. Check apricots often, as they can ripen quickly.

Once they ripen, refrigerate the unwashed apricots to help prolong their life. It is notable that some authorities caution that cold temperatures may change their texture and flavor. So, once they are fully ripe it is best to eat your fresh apricots as soon as possible. Ripe apricots may keep in the refrigerator for up to one week, but ideally should be used within a few days.

Dried Apricots. For optimal nutritional value and shelf life, dried apricots should be stored in the refrigerator and used within 6 months. To extend the shelf life of dried apricots, they may be stored in an airtight bag or container in the freezer. There is usually a “Best by” date on the original packaging of dried apricots. For best flavor, enjoy them by that date. However, when kept in the refrigerator or freezer, their quality will likely extend beyond that original date.

Canned Apricots. Store unopened canned apricots in a cool, dry place, such as your pantry. Once opened, store any leftovers in a covered, nonmetallic container in the refrigerator. Use within 4 days.

How to Prepare a Fresh Apricot
First wash your apricot under cold water, and pat it dry. Then run a knife around the entire fruit at the natural indentation. Then grasp each half in your hands and gently twist the halves in opposite directions, separating the halves (like you would an avocado). Remove the pit, and enjoy!

Fresh vs Dried vs Canned Apricots
Fresh. When considering fruits and vegetables, fresh is always best with regard to nutrition. However, since fresh apricots have a short season, and don’t travel nor store well, dried and canned are our only options most of the time. Nevertheless, if you can get some fresh apricots when they are in season, consider them a good “find” and take advantage of the moment. Their nutritional value will be at its peak in the fresh state and they make a wonderful treat that we don’t get very often.

Dried. Dried apricots are usually found year-round in most stores and online. They may be found sulfured or unsulfured. The sulfured options maintain their beautiful orange color and flexible texture. The sulfur flavor may be objectional to some people with more discriminating taste buds. Also, some people react to sulfites that have been added to foods, so these would not be good options for them. The nutritional value of dried apricots is similar to their fresh counterparts, although the Vitamin C content will be reduced. Also, since water has been removed from the fruit when dried, their calorie and sugar contents will be more concentrated. It’s very easy to overeat dried fruit, so if you’re monitoring your calorie and sugar intake, it may be helpful to remove your “allotment” of dried apricots from the container and put the rest away before eating your treat. It’s far too easy to overeat them when eating “from bag to mouth,” so beware! Note that one-fourth to one-third cup of dried apricots is roughly equivalent to one cup of fresh. Bear that in mind when snacking on dried apricots to help keep you from overeating them.

Canned. Canned apricots are handy to keep in your pantry for whenever the need or desire for apricots comes up. When shopping for canned apricots, it’s important to read the label before making your purchase. Many are packed in syrup with added sweetener. If that is no issue for you, then that’s your choice. Many people cannot or choose not to indulge in added sweeteners. In that case, look for apricots canned in water or unsweetened fruit juice. The natural sugars in the fruit and juices will provide plenty of sweetness to the apricots, and will give you the option of adding more sweetness if needed in the dish you make with them.

When compared with fresh apricots, canned apricots are similar in nutritional content, with some nutrients actually increasing, while others decrease somewhat during the canning process. As reported in 2018 in the Journal of Food Science, researchers compared the nutritional content of fresh, canned, and frozen apricots from the same source. The canned apricots had increased in antioxidants such as beta-carotene and phenols, with a decrease in Vitamin C content. The frozen apricots exhibited increased antioxidant levels in all compounds tested, and remained higher than those found in fresh apricots, even after 3 months of being frozen.

One can conclude that apricots are healthful treats in whatever form they can be found—fresh, frozen, canned, or dried. It’s just important to be mindful of how many dried apricots you eat at one time, with regard to calorie and natural sugar content.

Quick Ideas and Tips for Using Apricots
* Add sliced apricots to hot or cold cereal.

* Add chopped apricots to pancake batter.

* Add diced apricots to chicken dishes or vegetable stews.

* Add diced apricots to a green salad.

* Apricots can be used in most recipes that call for peaches or nectarines.

* Apricots work well in many savory dishes, including those with lamb or poultry.

* Fresh apricots will turn dark after being cut. To help keep their color, dip the pieces in a solution with water and citrus or pineapple juice.

* Most recipes using fresh apricots don’t call for peeling them. But if you need to remove the skins, dip them in boiling water for 20 seconds, then quickly transfer them to a bowl of ice water. The skins should easily peel off.

* If your dried apricots have gotten too dry and hard, they can be revived either in the microwave or on the stove. For the microwave, place the dried apricots on a microwave-safe dish. Sprinkle a little water on them and cover them. Microwave on high for 1 to 2 minutes. Check often for pliability so they are not overcooked. On the stove, dried apricots may be steamed until they soften. Check them often and remove them when they are the desired texture. Also, dried apricots can be softened by placing them in a bowl and covering them with hot water. Remove them when they are the desired texture.

* When chopping dried apricots in a food processor, add a little flour of choice with the apricots. The added flour will keep the small pieces from sticking together.

* When chopping dried apricots with a knife, oil the blade of the knife or dip it in flour to help keep the small pieces from sticking to the knife.

* If you enjoy salads but are trying to do without added oil, try pureeing canned apricots to use as an oil substitute. Ideally, opt for those packed in water or fruit juice, without added sweeteners of any type.

* If you use canned apricots, freeze the drained juice in ice cube trays and use them in smoothies or cold beverages, like iced tea. They will add extra flavor and sweetness to your beverage.

* A fruit sauce can be made from the drained juice of canned apricots. Simply thicken it with a little flour of choice or cornstarch. Use it over ice cream, desserts, or even pancakes.

* Canned apricots are an excellent choice to be used in baking, cobblers, and crisps.

* Try adding some chopped dried apricots to a cooked grain such as rice, quinoa, couscous, millet, or wild rice.

* If a recipe calls for dried apricots and you don’t have enough, you can substitute dried peaches, dried nectarines, or dried apples.

* Add chopped dried apricots to homemade granola.

* Make a pie with canned or fresh apricots.

* Try a parfait by layering yogurt with chopped apricots (canned, fresh, or dried), and granola. Add in some chopped nuts, if desired. Top with a little shredded coconut.

* Try apricot shortcake in place of strawberry shortcake.

* Top cottage cheese with sliced or chopped apricots (canned, fresh, or dried).

* For a healthful apricot jam, cook dried apricots in apple juice until they are very tender. No added sweetener is needed. Then puree them and serve. Store leftovers in a closed container in the refrigerator.

* For an easy apricot salsa, combine chopped fresh or canned apricots with chili peppers, lime juice, chopped onion, and a little ground cumin. Serve with chicken or fish.

* For something different, use sliced fresh apricots on a sandwich in place of sliced tomatoes.

* One pound of fresh apricots contains about 8 to 12 whole apricots, and about 2-1/2 cups of sliced apricots.

* One pound of dried apricots is about 2-3/4 cups, and about 5 cups when cooked.

* 2-1/2 pounds of fresh apricots is about 2 to 3 pints of frozen apricots, or 1 quart when canned.

Herbs and Spices That Go Well with Apricots
Allspice, anise, basil, bay leaf, cardamom, cayenne, cinnamon, cloves, coriander, cumin, curry powder, curry spices, fennel seeds, lemongrass, lemon thyme, mint, nutmeg, parsley, pepper, rosemary, saffron, star anise, tarragon, thyme, vanilla

Foods That Go Well with Apricots
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, cashews, chestnuts, chicken, ham, hazelnuts, lamb, nuts (in general), pecans, pine nuts, pistachios, pork, poultry, prosciutto, pumpkin seeds, salmon, sesame seeds, turkey, walnuts

Vegetables: Arugula, beets, cabbage, carrots, chiles, fennel, garlic, ginger, jicama, kale, lettuce, onions, spinach, sweet potatoes, zucchini

Fruits: Apples, bananas, berries (in general), blueberries, cherries, coconut, cranberries, dried fruits (in general), figs, fruit juices (in general), grapefruit, lemon, lime, mangoes, nectarines, oranges (fresh, juice, liqueur, zest), peaches, pears, pineapple, plums (dried, fresh), raisins, raspberries, strawberries

Grains and Grain Products: Barley, bulgur, cereals (hot and cold), couscous, grains (in general), granola, oats, quinoa, rice, wheat berries, wild rice

Dairy and Non-Dairy: Buttermilk, cheese (i.e., Brie, cottage, cream, goat, ricotta, soft white), cream, ice cream, mascarpone, sour cream, whipped cream, yogurt

Other Foods: Brandy, caramel, chocolate, Cognac, crème fraiche, honey, maple syrup, sugar, (i.e., brown, powdered), vinegar (i.e., balsamic, champagne, rice), white chocolate, wine (i.e., sweet, white)

Apricots have been used in the following cuisines and dishes…
Baked goods (i.e., breads, cakes, cookies, muffins, pies), cereals (hot and cold), chutneys, compotes, desserts (i.e., crisps, crumbles, custards), French toast, granola, ice cream, jams, juices, Middle Eastern cuisines, Moroccan cuisine, pancakes and crepes, pilafs, porridges, preserves, puddings (i.e., rice), salads (i.e., fruit, rice), salsas, sauces, smoothies, sorbets, soups (i.e., fruit), stews, stuffings, tagines (i.e., Moroccan stews), tarts

Suggested Food and Flavor Combos Using Apricots
Add apricots (any type) to any of the following combinations…

Almonds + Cinnamon + Oats
Almonds +Raisins + Orange + Yogurt
Brown Sugar + Sweet Potatoes + Vanilla
Chiles + Ginger + Honey + Lime + Vinegar
Chocolate + Walnuts
Citrus (orange, lemon, lime) + Ginger
Dried Cherries + Walnuts + Oats + Yogurt
Grains (i.e., couscous, wild rice) + Nuts

Recipe Links
Raw Refrigerator Apricot Jam with Chia Seeds https://producemadesimple.ca/raw-refrigerator-apricot-jam/

Pear Apricot Chutney https://www.canadianliving.com/food/recipe/pear-apricot-chutney

Apricot Scones https://producemadesimple.ca/apricot-scones/

Grilled Apricot Caprese Salad https://www.jessfuel.com/2015/06/03/grilled-apricot-caprese-salad/

Apricot Chicken with Ginger and Cayenne Pepper https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-chicken-ginger-and-cayenne-pepper

Grilled Apricot Salad https://www.fromthegrapevine.com/israeli-kitchen/recipes/grilled-apricot-salad

Apricot Rice Pilaf https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-rice-pilaf

Apricot Almond Bites https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-almond-bites

Apricot Ice Cream https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-ice-cream

42 Apricot Recipes That Show Off This Fuzzy Little Fruit https://www.tasteofhome.com/collection/apricot-recipes/

Our 21 Best Apricot Dessert Recipes https://www.epicurious.com/recipes-menus/apricot-desserts-for-summer-cake-compote-tart-recipes-gallery

23 Sweet and Savory Apricot Recipes https://www.thespruceeats.com/fresh-and-dried-apricot-recipes-4687078

Slow Cooker Apricot Preserves https://www.thespruceeats.com/slow-cooker-apricot-preserves-1327823

Stewed Dried Apricots https://www.food.com/recipe/stewed-dried-apricots-226005

Stewed Apricots and Dried Plums https://cooking.nytimes.com/recipes/4915-stewed-apricots-and-dried-plums

 

Resources
https://www.thespruceeats.com/fruit-flavor-combinations-for-cocktails-760298

https://producemadesimple.ca/what-goes-well-with-apricots/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=3#descr

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/

https://bjo.bmj.com/content/82/8/907

https://healthyeating.sfgate.com/fruits-lutein-zeaxanthin-6933.html

https://fruitguys.com/2012/07/fresh-fruit-storage-and-ripening-tips/

https://en.wikipedia.org/wiki/Dried_apricot

https://www.eatbydate.com/fruits/dried-fruit-shelf-life-expiration-date/

https://www.tandfonline.com/doi/full/10.1080/10942910701279945

https://www.sparkpeople.com/resource/perfect_prod_detail.asp?ppid=3

https://www.thespruceeats.com/apricot-selection-and-storage-1807928

https://tools.myfooddata.com/nutrition-comparison/171698-173941-171697/wt1-wt9-wt1/1-1-1

https://www.thespruceeats.com/apricot-cooking-tips-1807834

http://www.foodreference.com/html/tapricots.html

https://blog.hhs1.com/living-well/the-many-benefits-of-apricots

https://www.myfoodandfamily.com/article/000001620/purchasing-and-preparing-apricots

https://www.berkeleywellness.com/healthy-eating/food/article/apricots-golden-and-fragrant

https://www.nutritionletter.tufts.edu/general-nutrition/q-are-dried-fruits-as-nutritious-as-fresh-canned-or-frozen/

https://www.thespruceeats.com/apricot-measures-substitutions-and-equivalents-1807457

https://pubmed.ncbi.nlm.nih.gov/29786843/

https://food.ndtv.com/opinions/8-apricot-benefits-the-nutritional-heavyweight-among-fruits-1248312

https://www.healthline.com/nutrition/apricots-benefits#TOC_TITLE_HDR_6

https://www.nutfruit.org/files/multimedia/Dried-Fruit-Equivalency-Brochure.pdf

https://foodcombo.com/find-recipes-by-ingredients/apricots-dried

https://www.webmd.com/diet/health-benefits-apricots#1

https://www.organicfacts.net/health-benefits/fruit/apricots.html

https://tools.myfooddata.com/nutrition-comparison/171697/wt3/3

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Cabbage

Cabbage 101 – The Basics (UPDATE)

1 Reply

This is a completely revised, expanded and updated version of my original article on “Cabbage 101 – The Basics.” If you need information about cabbage, such as what it is, tips and ideas on using cabbage, what herbs, spices or other foods pair well with cabbage, nutrition facts and health benefits, how to select and store your cabbage, along with suggested links to recipes for cabbage, this article should help! All those topics and more are included below.

Enjoy!
Judi

Cabbage 101 – The Basics (UPDATE)

About Cabbage
Cabbage is a member of the cruciferous vegetable family, so it is related to kale, broccoli, collards, mustard, cauliflower, kohlrabi, Brussels sprouts, and others. There are many types of cabbage, with four types commonly found in the United States. They are… (1) Green cabbage, which is what most Americans are familiar with. It is round with smooth, tightly packed leaves that wrap around each other. (2) Red or purple cabbage, resembling green cabbage, but with purple leaves instead of green. (3) Savoy cabbage, with curly leaves that are less densely packed than the usual round green or red/purple variety. There are different varieties of savoy cabbage, ranging in color from light green to dark green, and red to purple. This type of cabbage is excellent in stir-fries and wraps. (4) Napa or Chinese cabbage, that looks more like an elongated head of lettuce than the round, green cabbage we commonly buy. This type of cabbage is often used when making kimchi and stir-fries.

There are two general colors of cabbage: red or purple, and green. The green cabbages can range in color from very dark to very light green. The red cabbage (which is called red, but is actually more purple) can also range in shades from lighter to darker purple. Sometimes the very dark purple cabbages are called “black cabbage.”

Because there are so many types of cabbage, researchers have not been able to trace the exact origin and history of this vegetable. Many historians believe that cabbage originated in Europe, Asia, and Africa. It was believed to have started as wild cabbage in Europe, which is a distant ancestor to the common green cabbage we typically see in grocery stores. However, the original forms of cabbage, found over 2,000 years ago were likely to be non-head-forming and more closely resembling vegetables like kale or collards.

In 2014, the average adult ate about 7 pounds of cabbage a year. This places cabbage as being the tenth most popular vegetable in America, with about half of that being made into coleslaw. The production of sauerkraut accounts for another 12 percent of cabbage use.

Cabbage is widely grown across the United States, but most is produced in California, Florida, Georgia, New York, and Texas. The United States also imports a sizeable amount of cabbage from Mexico and Canada.

According to the Economic Research Service at the United States Department of Agriculture (USDA), cabbage is the second most economical vegetable in terms of price per edible cup. So, if you’re on a tight budget, buy more cabbage!

Nutrition and Health Benefits
Cabbage is an excellent source of Vitamin K, Vitamin C, and Vitamin B6. It also supplies a lot of manganese, fiber, potassium, Vitamin B1, folate, copper, choline, phosphorus, Vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, and niacin. One cup of raw cabbage has a mere 22 calories, so feel free to eat all you want!

All types of cabbage are rich in phytonutrients with assorted health benefits stemming from their potent antioxidant activity. However, red cabbage tops the list with its anthocyanins that give the vegetable its purple color.

Antioxidant-Related Benefits. Cabbage of all types is very rich in Vitamin C, a well-known very important antioxidant in the body that stops harmful free radical molecules and also supports the immune system, among other functions in the body. Cabbage also contains other antioxidants, including a number of polyphenols that have strong antioxidant activity. These compounds have been the subject of many research studies exploring the health benefits of cabbage. These compounds contribute to the anti-cancer and anti-inflammatory benefits of cabbage and other vegetables in the cruciferous family, helping in the detoxification process and in reducing the risk of cancer and cardiovascular disease.

Purple cabbage is even richer in such phytonutrients that provide its rich color. The high level of anthocyanins found in purple cabbage provides even greater antioxidant protection against disease, so opt for purple cabbage whenever you can to get the greatest antioxidant benefits from cabbage.

Gastrointestinal Health Support. Research has long verified that cabbage is valuable in helping to heal stomach ulcers (also known as peptic ulcers). More recent studies have shown that cabbage is restorative to not only the stomach, but to the overall digestive tract. The anti-inflammatory and antioxidant compounds in cabbage help to regulate the population of Helicobacter pylori in the stomach. This bacterium, which normally lives in the stomach, is responsible for the development of stomach ulcers and cancer when their population increases beyond a certain point. Eating cabbage can help to keep H. pylori under control, thus lowering the risk of gastric ulcers and cancer.

Furthermore, cabbage is rich in both soluble and insoluble fiber. This benefits the gastrointestinal tract by providing bulk and moving contents forward, preventing constipation. It also helps to feed the important microbes that live in the colon, along with helping to keep blood cholesterol in check by removing bile from the body along with the feces. This forces the body to use more of its existing cholesterol to make more bile, thereby reducing blood cholesterol.

How to Select Cabbage
Choose a head of cabbage that is firm and heavy for its size. Look for leaves that look fresh, crisp, and tightly packed, with few blemishes or cracks. Severe damage to the outer leaves may indicate insect damage, decay, or infestation of some sort on the inside. There should be only a few outer leaves that are loosely attached to the stem.

With regard to nutrition, it is best to buy whole cabbage heads. Although precut and shredded cabbage is a great convenience, the vegetable tends to lose some of its Vitamin C once it has been cut. If you do opt to buy precut cabbage, it is advisable to wash it, even though it may have already been prewashed. Any bacteria within the package can multiply over time. Also, when buying pre-cut cabbage, it is important to check the “Best by” date and choose a package that has the farthest date outward to help ensure freshness.

How to Store Cabbage
Store whole unwashed heads of cabbage in a plastic bag in the crisper drawer of the refrigerator. Red and green cabbage should keep this way for about 2 weeks. Savoy cabbage will keep for about 1 week.

Partial heads, or cut cabbage should be tightly wrapped and stored in the refrigerator. Try to use cut cabbage within a couple days to reap the best nutritional value from it.

How to Prepare Cabbage
Cabbage can be enjoyed raw in salads and slaws, or cooked in just about any way imaginable. It may also be stuffed and rolled, or pickled and fermented.

Wait to wash cabbage until you’re ready to use it. Cabbage leaves may be cut off at the base of the stem end if you want to use whole leaves. Otherwise, the whole head may be cut in half lengthwise from the stem end downward. Then the sections may be further cut into wedges. The wedges can be used as they are or further cut crosswise into thin strips or shredded. Be sure to remove the core from the wedges, since that would be tough and fibrous to eat.

Sometimes worms or insects can make their way inside a head of cabbage. If you notice any living creatures inside your cabbage as you’re preparing it, soak the cabbage in salt water or vinegar water for 15 to 20 minutes.

How to Preserve Cabbage
Freezing Cabbage. Cabbage may be frozen and used later in cooked dishes. Cabbage that has been frozen would not be suitable for raw dishes like coleslaw, because the texture will change after being frozen and thawed.

To freeze cabbage, wash the leaves and cut them into desired size pieces. Bring a pot of water to boil and place the prepared cabbage in the boiling water. Immediately set your timer for 1-1/2 minutes for small pieces, or 3 minutes for wedges. As soon as the timer is finished, transfer the cabbage to a bowl of cold water and allow it to cool for at least as long as it was in the hot water. Then drain it well and place it in freezer bags or containers. To prevent it from freezing in a big lump, you could first spread the blanched, chilled and drained cabbage in a single layer on a parchment paper-lined tray. Place the tray in the freezer until the cabbage is frozen. Then transfer it to freezer bags or a container. Label it with the current date and use it within one year for best quality.

Some people choose to freeze cabbage without blanching it first. This method does not stop the enzymes in cabbage from aging the vegetable while it is in the freezer. The quality will deteriorate quickly, so cabbage frozen this way should be used within 4 to 8 weeks at the most.

Dehydrating Cabbage. Fresh cabbage may also be dehydrated. Some resources say cabbage can be dehydrated without being blanched first. However, like freezing it without first blanching cabbage, this method does not stop enzymes that cause the vegetable to continue to age, nor does it kill any pathogens that may be on the food. Reliable sources emphasize that blanching cabbage before drying it is an important step.

To dehydrate cabbage, prepare it as you would for freezing, as detailed above (by blanching, chilling, then draining the cabbage pieces). After it has been drained well, spread it out in a single layer on a mesh dehydrator tray. Follow the manufacturer’s instructions for the temperature and approximate length of time needed to dry your cabbage. It is considered to be dry when the texture is brittle, dry looking, and shriveled.

Dehydrated cabbage can be eaten as a snack and is sometimes used by backpackers as a lightweight food to carry along the trail.

Quick Ideas and Tips for Using Cabbage
* If your grocery budget is short these days, buy a head of cabbage. They are one of the most frugal fresh foods available. A large head of cabbage can be used in a number of meals and in many different types of dishes.

* Add some shredded cabbage to your next green salad.

* Try a different slaw by combining shredded cabbage with chopped papaya, pineapple, red bell pepper, and a sprinkling of chopped cilantro. Dress it with a combination of pineapple juice, a little lime juice, olive oil, and a pinch of salt, if desired. For added savory flavor, add a little ground cumin. Leave out the oil and salt, if you prefer.

* Cabbage is a “forgiving” food that can easily be prepped in advance and will store well in a covered container in the refrigerator. Do if you prefer to prepare your fruits and veggies on the weekend so week-night meals are faster, include cabbage and it will keep well until you need it. Please note that cutting cabbage in advance will cause it to lose some of its Vitamin C content.

* If you shy away from cabbage because of the strong flavor and aroma when it’s cooking, try it again. Next time, cook it for as short a time as possible in as little liquid as possible. Prolonged cooking releases the strong sulfur odor and makes it mushy in texture. Cooking it briefly in the least amount of liquid possible will keep the sulfur compounds from being released and make the flavor more palatable.

* If you enjoy wraps, try using outer cabbage leaves in place of tortillas.

* When cooking red cabbage in water, add a little lemon juice or vinegar to help keep the color from leaching into the cooking water.

* For an oil-free way to sauté shredded cabbage, heat a skillet with 5 tablespoons of broth or water. Once bubbles begin to form, add the shredded cabbage, place the lid on the pan, and cook it for about 5 minutes, stirring often. Cook until the cabbage is just barely tender, remove it from the heat, and serve.

* For something different, try adding some shredded cabbage instead of lettuce leaves on a sandwich.

* One pound of fresh cabbage will yield about 6 cups when shredded.

* One medium head of cabbage weighs about 1-3/4 pounds.

* If a recipe calls for red or green cabbage and you’re out, you could substitute Brussels sprouts, savoy cabbage, or napa cabbage. In a pinch, you could even substitute bok choy.

Herbs and Spices That Go Well with Cabbage
Basil, bay leaf, caraway seeds, cardamom, cayenne, celery seeds, chili pepper flakes, chili powder, cilantro, cinnamon, cloves, coriander, cumin, dill, fennel seeds, juniper berries, lovage, mint, mustard seeds, nutmeg, parsley, pepper, rosemary, salt, thyme, turmeric

Foods That Go Well with Cabbage
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beef (esp. ground, corned), chestnuts, chicken, green beans, ham, hemp seeds, lentils, peanuts, peas, pecans, pine nuts, pork, poultry, sausage, seafood, seitan, sesame seeds, snow peas, sugar snap peas, sunflower seeds, tofu, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, broccoli, cabbage (other types), carrots, celery, celery root, chiles, cucumbers, dulse, fennel, garlic, ginger, greens (bitter and salad), horseradish, kale, leeks, lettuce, mushrooms, onions, potatoes, radicchio, radishes, scallions, shallots, tomatoes, turnips, watercress

Fruits: Apples (fresh, juice, cider), cranberries (dried, fresh, juice), lemon, lime, pears, pomegranates, raisins

Grains and Grain Products: Bread, bread crumbs, cornstarch, croutons, noodles (esp. Asian), rice

Dairy and Non-Dairy: Browned butter, butter, cheese (esp. blue, cheddar, feta, goat, Parmesan), cream, milk (dairy and non-dairy), sour cream, yogurt

Other Foods: Brown rice syrup, honey, miso, mustard (prepared, i.e., Dijon), oil (esp. flax, hemp, nut, olive, safflower, sesame, walnut), soy sauce, stock, sugar, tamari, vinegar (esp. apple cider, balsamic, champagne, rice wine, sherry, red and white wine), wine (esp. dry red)

Cabbage has been used in the following cuisines and dishes…
Asian cuisines, cabbage rolls, Chinese cuisines, coleslaw, fermented cabbage (sauerkraut), Hungarian cuisine, kimchi, relishes, risottos, salads, slaws, soups, spring rolls, stews, stir-fries, stuffed cabbage

Suggested Food and Flavor Combos Using Cabbage
Add cabbage to any of the following combinations…

Apples + Brown Sugar + Caraway Seeds + Vinegar
Apples + Brown Sugar + Onions + Vinegar
Apples + Caraway Seeds
Apples + Garlic + Olive Oil + Tarragon + Vinegar
Apples + Yogurt
Asian Noodles + Cilantro + Sesame Oil + Sesame Sauce + Soy Sauce
Balsamic Vinegar + Feta Cheese + Sunflower Seeds
Brown Rice + Pine Nuts + Tomatoes
Carrots + Cider Vinegar + Mayonnaise + Mustard
Carrots + Ginger + Mint + Wine Vinegar + Sesame Oil
Cheese (i.e., blue, goat) + Walnuts
Chili Pepper Flakes + Garlic + Ginger
Cilantro + Lemon + Mint
Garlic + Ginger + Sesame Oil
Ginger + Lemon
Ginger + Soy Sauce
Pears + Red Onions + Walnuts
Potatoes + Turnips
Rice + Mushrooms + Tofu

Recipe Links
Easy Homemade Sauerkraut (Fermented Cabbage) [Judi in the Kitchen video] https://youtu.be/wCr_M3C644A

Easy Sautéed Cabbage (NOT Mushy) [Judi in the Kitchen video]  https://youtu.be/Gx8LXJ3Qhok

Vegetarian Healthy Sauté http://www.whfoods.com/genpage.php?tname=recipe&dbid=141

Gingered Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=181

Napa Cabbage Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=66

5-Minute Healthy Sautéed Red Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=240

Spicy Cabbage Soup http://www.whfoods.com/genpage.php?tname=recipe&dbid=78

Sweet and Sour Cod with Cabbage and Broccoli http://www.whfoods.com/genpage.php?tname=recipe&dbid=136

Sesame Braised Chicken and Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=60

Cabbage, Smoked Sausage and Apple Soup https://producemadesimple.ca/cabbage-smoked-sausage-and-apple-soup/

Cabbage Roll Casserole https://producemadesimple.ca/cabbage-roll-casserole/

Hearty Brussels Sprouts and Cabbage Salad https://producemadesimple.ca/hearty-brussels-sprouts-and-cabbage-salad/

20 Ways to Eat More Cabbage https://www.thekitchn.com/20-ways-to-eat-more-cabbage-237481

18 Delicious Ways to Eat More Cabbage This Year https://www.justapinch.com/blog/articles/read/165980/18-delicious-ways-to-eat-more-cabbage-this-year

39 Recipes to Make Anyone Love Cabbage https://www.bonappetit.com/test-kitchen/ingredients/slideshow/cabbage-recipes

26 Creative Cabbage Recipes That Are Way Better Than Coleslaw https://www.delish.com/cooking/g1237/cabbage-recipes/?slide=5

Our 35 Best Cabbage Recipes https://www.tasteofhome.com/collection/favorite-cabbage-recipes/view-all/

Cabbage and Apple Slaw with Honey-Lime Dressing https://www.thekitchn.com/recipe-cabbage-and-apple-slaw-with-honey-lime-dressing-254147#post-recipe-12456


Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19#purchasequalities

https://tools.myfooddata.com/nutrition-comparison/169977-169975/wt1-wt1/1-1

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

https://www.sciencedaily.com/releases/2008/03/080307081409.htm

https://www.healthline.com/nutrition/benefits-of-cabbage#section1

http://www.unlockfood.ca/en/Articles/Budget/All-about-cabbage.aspx

https://www.wikihow.com/Select-and-Store-Cabbage

https://frugallysustainable.com/how-to-preserve-cabbage/

https://stilltasty.com/fooditems/index/16658

https://www.thespruceeats.com/how-to-freeze-cabbage-1388391

https://producemadesimple.ca/what-goes-well-with-cabbage/

https://lancaster.unl.edu/factsheets/115-94.htm

https://www.spendwithpennies.com/guide-to-cabbage/

https://www.reddit.com/r/recipes/comments/1v5duu/what_spices_go_good_with_cooked_cabbage/

https://thecrunchyginger.com/6-tips-for-using-cabbage/

https://www.recipetips.com/kitchen-tips/t–819/all-about-cabbage.asp

http://www.whfoods.com/genpage.php?tname=whfkitqa&dbid=65

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Cauliflower

Cauliflower 101 – The Basics (UPDATE)

Leave a reply

This is an updated and expanded edition of my original post for “Cauliflower 101 – The Basics.” If you have questions about cauliflower, are looking for nutrition information, or tips on how to use cauliflower, along with some recipe ideas, this should help!

Enjoy!
Judi

Cauliflower 101 – The Basics (UPDATE)

About Cauliflower
Cauliflower is a member of the cruciferous vegetable family, so it is related to cabbage, kale, Brussels sprouts, broccoli, and other such vegetables. There are many different types of cauliflower, including those with different colors in orange, green, and purple. In the United States, most cauliflower sold is white with a fairly large, compact head (or “curd”) with undeveloped flower buds that resemble broccoli florets.

The history of cauliflower dates back about 2,000 years. It appears to have originated in the area of modern-day Turkey. Many cultures prefer a loose curd variety of cauliflower (similar to broccoli rabe) over the tight compact head variety often seen in American grocery stores. Cauliflower is more popular in other parts of the world than in America, although popularity is increasing with the new ways of preparing it with the “low carb” trend. China and India produce about 74% of the world’s cauliflower.

Nutrition and Health Benefits
Cauliflower is an excellent source of Vitamin C, Vitamin K, folate, pantothenic acid, and Vitamin B6. It also supplies a lot of choline, fiber, Omega-3 fats, manganese, phosphorus, biotin, Vitamin B1, Vitamin B2, Vitamin B3, potassium, and magnesium. It is a very low-calorie food, with one cup of raw cauliflower having only 25 calories.

Like other members of the cruciferous family, cauliflower is high in antioxidants (specifically glucosinolates) that are known for fighting inflammation and reducing our risk for serious diseases. Also, cauliflower, like its cousin broccoli, contains choline, a compound that protects our nervous system and helps to ward off serious neurodegenerative conditions such as dementia and Alzheimer’s disease.

When eaten at least once a week, cauliflower has been associated with a lower risk of colorectal cancer. Cauliflower has also been shown to lower the risk of prostate cancer. Cauliflower has been included in assorted research projects studying the effects of cruciferous vegetables on the risk of cardiovascular diseases. These studies have repeatedly shown a decreased risk for such diseases. Because cauliflower has been shown to bind to bile acids in the digestive tract, eating cauliflower has been repeatedly associated with improvement in blood cholesterol levels. Furthermore, in a study focusing on the intake of broccoli, cabbage, cauliflower, and Brussels sprouts in middle-aged women, the rate of obesity was reduced when subjects increased their servings over time to about three servings per day.

Raw vs Cooked Cauliflower. Both raw and lightly cooked cauliflower have strong nutrient profiles, both in their vitamin and mineral content, as well as their phytonutrients, like sulfur-containing compounds and flavonoids. Despite the fact that cooking does cause some loss of water-soluble nutrients, it also increases the availability of other phytonutrients (specifically carotenoids like lutein and zeaxanthin) that are hard to utilize in the raw vegetable. However, when raw cauliflower is chewed very well, plant cell walls are broken, making these carotenoids more bioavailable. This same effect appears to hold true for cauliflower’s sulfur-containing compounds (such as the glucosinolate sinigrin).

The “take-away” information here is to enjoy your cauliflower lightly cooked or raw. But if you eat it raw, be sure to chew it very well to get the most nutritional benefit from the vegetable.

How to Select Fresh Cauliflower
Select fresh cauliflower with a clean, firm, compact head that is creamy white in color. It should feel heavy for its size. Avoid those that are soft, lightweight, have brown areas or dark spots on the curds. If leaves are attached, they should appear fresh and not wilted. Cauliflower heads with a lot of thick, green leaves still attached will be better protected from damage and will be fresher. The size of cauliflower heads does not indicate quality.

How to Store Fresh Cauliflower
Store uncooked cauliflower in the original plastic packaging or in a paper bag in the refrigerator. Place it stem side down to protect the florets from damage and excessive moisture that may accumulate in the bag. Use it within one week from purchase.

How to Prepare Cauliflower
The simplest way to wash cauliflower is to cut or break it into desired size pieces, then wash it. First, remove the leaves then remove the florets by cutting the central stem out where it meets the floret stalks. The florets can easily be removed and cut down or broken into smaller pieces, if desired.

If you are making cauliflower “steaks” then simply cut through the entire head into the desired width of slices needed for your recipe. The leaves and any undesired stem pieces can easily be removed after slicing.

Submerge the pieces into a bowl of water to rinse away any dirt or tiny insects that may be in there. It would be unusual to find insects in grocery store-purchased cauliflower. However, if the cauliflower was picked from your garden or bought at a farmer’s market, insects may be among the florets. In this case, soak your prepared pieces for 15 minutes in a bowl of salt water or a bowl of water with either lemon juice or vinegar mixed in. This will kill any insects that are lurking inside and also helps to remove any trapped dirt. After soaking, rinse the cauliflower well in fresh water, then proceed with your recipe.

Most people just eat the cauliflower florets. However, the stems and leaves are also edible, so include them if you want to enjoy the full benefit of the vegetable. Some people reserve the leaves and stems for soups or vegetable stock.

If you are opting to cook the cauliflower whole, then submerge the entire head for 15 minutes in a bowl of water, or one with salt or vinegar added, depending on where it was purchased. Rinse it well under running water afterward.

How to Preserve Cauliflower
Fresh cauliflower may be frozen, fermented, pickled, and even dehydrated.

Freezing Cauliflower. First, trim off any leaves and cut the head of cauliflower into pieces about 1 inch across. Wash the pieces well. If there is the possibility that insects are lurking inside, soak the pieces for 30 minutes in a solution of 4 teaspoons of salt per gallon of water. Rinse well and drain. Bring a large pot of water to boil, then place the prepared cauliflower pieces in the boiling water. Immediately set the timer for 3 minutes. When the timer finishes, transfer the cauliflower pieces to a bowl of ice water and allow them to cool in the water for 3 minutes. Drain well. Place the cauliflower pieces in freezer containers or bags, and label with the current date. Use them within 10 to 12 months for best quality and flavor.

Dehydrating Cauliflower. Cauliflower may be dehydrated, although there is mixed information among resources as to whether cauliflower should be dehydrated because of the quality of the outcome. The reason for this is that once dehydrated, it may turn orangey-brown in color. Despite this, it should lighten up once rehydrated, although it may never return to its original creamy white color.

To dehydrate cauliflower, wash and cut it as detailed above into 1-inch florets. The pieces must also be blanched for 3 minutes, using the same procedure as above. After the cauliflower pieces have been cooled in ice water and drained, spread them in a single layer on a mesh dehydrator tray. Follow your dehydrator manufacturer’s directions for approximate length of time and temperature for drying the cauliflower. When completely dried, the florets should feel dry and crisp, and have no sign of moisture inside when broken apart. Store the dried cauliflower pieces in an airtight container, preferably a glass mason jar with a traditional lid. It is helpful to place an oxygen absorber in the jar, and remove as much air from the jar as possible. Store it in a cool, dry place away from sunlight.

Fermenting Cauliflower. Cauliflower can easily be fermented and is something anyone can do. Remove the leaves from the head of cauliflower, wash them and reserve them to be used in the final steps of preparing the cauliflower for fermentation.

Wash and chop the cauliflower into small pieces. Place the chopped vegetables in a clean mason jar with a non-metallic lid. One-quart or ½-gallon jars work well. A standard jar lid and rim may be used, but they will be prone to rusting from exposure to the salt brine. Plastic mason jar lids will not erode. Fill the jar with cauliflower pieces to the shoulder of the jar, where it curves inward toward the mouth of the jar. If you do not have enough cauliflower pieces to fill the jar, either use a smaller jar or add another vegetable, such as diced carrots on top of the cauliflower to fill the jar. (It is important to fill the jar with vegetables or the fermentation process may not work well.)

Next, mix your brine solution. Different salt to water ratios are suggested by different sources. I prefer one measured teaspoon of canning/pickling salt to one cup of filtered or distilled water. Do not use iodized salt, nor regular tap water. (The chlorine in the water, and the iodine in the salt will hinder the fermentation process.) Dissolve the salt in the water in a measuring cup. I prefer to add a starter culture to the first cup of water added to the jar. This can be any commercially available starter culture you prefer. I have found that a mere ¼ teaspoon of starter culture is enough to ferment a one-quart size jar of vegetables. Instead of commercial starter culture, you may use about ¼ to ½ cup of established brine from prior fermented vegetables, if desired. Then fill the jar with the salt/culture water solution. Prepare additional salt water solution as needed to fill the jar. Culture only needs to be added once, not with each cup of water used.

Place reserved cauliflower leaves inside the jar on top of the vegetable pieces so that they will hold the vegetables below the water line. This step is important to prevent mold or yeast from forming on the exposed vegetables that may float. Be sure everything is below the water line, so add enough brine solution to cover all the vegetables, including the leaves on top.

Cover the jar and label it with the date you started. Place the jar in a cloth-lined bowl or tray to catch any spills that may happen as fermentation progresses. Put the fermentation jar in a cool place away from sunlight. Do not place it in the refrigerator at this point, or your fermentation will not take place properly. Monitor the brine level from time to time to be sure it remains above the vegetables. If it drops down at any point, add more brine solution (without additional culture). Taste the vegetables periodically and consider them finished when you like the flavor. Personally, I allow my vegetables to ferment for 10 days.

When the vegetables are fermented and taste like you prefer, place the jar in your refrigerator. They will wait there for months, until you are ready to enjoy them.

To see my video demonstration on how to ferment cauliflower, click here… https://youtu.be/RBVZpLoGGIg

Pickled Cauliflower. Fresh cauliflower may also be pickled and used in salads or to flavor or accompany many foods. See the Recipe Links section below for detailed instructions on pickling cauliflower. Two specific links on this topic are provided.

Quick Ideas and Tips for Using Cauliflower
* Top hot cooked cauliflower with a little melted butter, then season with your choice of chives, dill, nutmeg, minced parsley, or lemon juice.

* Add raw cauliflower to an appetizer tray with dip or hummus.

* Add cauliflower, raw or cooked, to your favorite green salad.

* Add chopped cooked cauliflower to a quiche or scrambled eggs.

* Roast cauliflower and broccoli together, flavored with olive oil and garam masala.

* When preparing fresh cauliflower, remember that the stems and leaves are edible. If you don’t want to include them in your dish, save them for soups, stews, or making stock.

* To cut a fresh cauliflower, first remove any leaves that are attached to the head. Then cut at the base of the floret stems to separate the large pieces. The florets may be cut smaller from there, if needed. The inner core may be cut into small pieces and cooked or eaten as desired.

* For best results when cooking cauliflower, cook it for the least amount of time and with the least amount of liquid possible. The longer it cooks, the more nutrients and flavor will be lost, and the more sulfur odor will be released.

* Cauliflower can be exchanged with broccoli in most recipes. So, if you have some favorite broccoli recipes and want to eat more cauliflower, try those same recipes with cauliflower instead of broccoli.

* When you’re blanching or cooking cauliflower in water, keep it creamy white by adding either 1 or 2 tablespoons of lemon juice, or 1 tablespoon of vinegar, or 1 cup of milk. The milk will also give the vegetable a sweeter flavor.

* One medium head of cauliflower will yield about 3 cups of chopped cauliflower, or 4 cups of florets.

* Do not cook cauliflower in an aluminum or cast-iron pot. The chemicals in cauliflower will react with the metals and cause the cauliflower to become discolored.

Herbs and Spices That Go Well with Cauliflower
Basil, bay leaf, capers, caraway seeds, cardamom, cayenne, chervil, chili pepper flakes, chili powder, cilantro, cinnamon, coriander, cumin, curry powder, curry spices, dill, fenugreek, garam masala, horseradish, marjoram, mint, mustard seeds/powder, nutmeg, oregano, paprika, parsley, pepper, rosemary, saffron, sage, salt, savory, tarragon, thyme, turmeric

Foods That Go Well with Cauliflower
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beans (esp., black, fermented black, green, white), beef, black-eyed peas, cashews, chicken, chickpeas, eggs, hazelnuts, lentils, nuts (in general), peas, pine nuts, pistachios, poppy seeds, pork, pumpkin seeds, seafood, sesame seeds, tahini, tofu

Vegetables:  Asparagus, bell pepper, bok choy, broccoli, Brussels sprouts, carrots, celery, chiles, chives, cress (land), garlic, ginger, greens (in general), kale, leeks, mushrooms, onions, potatoes, scallions, shallots, spinach, squash, sweet potatoes, tomatoes (fresh, sauce, sun-dried), watercress

Fruits: Apples, citrus fruits (in general), coconut, lemons, limes, mango, olives, orange, pumpkin, raisins, tamarind

Grains and Grain Products: Barley, bread crumbs, bulgur, corn, couscous, kasha, millet, noodles (i.e., Asian rice noodles), pasta, polenta, rice, spelt

Dairy and Non-Dairy: Butter and browned butter, buttermilk, cheese (in general, esp. blue, cheddar, feta, Gruyere, Parmesan), coconut milk, cream, ghee, milk (dairy and non-dairy), sour cream, yogurt

Other Foods: Chili pepper sauce, honey, mayonnaise, mustard (prepared, Dijon), nutritional yeast, oil (esp. mustard, olive, sesame, walnut), pesto, soy sauce, sriracha sauce, stock, vinegar (esp. balsamic, rice, white wine), wine (esp. dry white)

Cauliflower had been used in the following cuisines and dishes…
Aloo Gobi, chili, chowders, crudités, gratins, Italian cuisine, mashed cauliflower (like mashed potatoes), Mediterranean cuisines, Middle Eastern cuisines, pasta dishes (i.e., lasagna), pesto, polenta, purees, risottos, salads (i.e., cauliflower, green, pasta), soufflés, soups (i.e., cauliflower, curry, vegetable), cauliflower steaks, stir-fries, cauliflower tabbouleh, tacos

Suggested Food and Flavor Combos Using Cauliflower
Add cauliflower to any of the following combinations…

Almonds + Barley
Almonds + Browned Butter + Lemon
Balsamic Vinegar + Garlic + Olive Oil + Raisins
Bread Crumbs + Capers + Lemon + Parsley
Brussels Sprouts + Capers + Lemon
Brussels Sprouts + Garlic + Olive Oil + Rosemary
Capers + Green Olives + Lemon + Olive Oil
Cashews + Cilantro + Coconut + Nut Milk + Onions + Turmeric
Cheddar Cheese + Mustard
Cheddar Cheese + Parmesan Cheese + Parsley + Pasta
Chickpeas + Eggplant + Raisins
Chiles + Lime Juice
Chili Pepper Flakes + Parsley + Pasta
Coconut + Curry
Garlic + Tomatoes
Ginger + Orange
Lemon + Parsley
Lemon Zest + Mustard + Shallots
Mint + Parmesan Cheese + Pine Nuts
Sage + Walnuts
Scallions + Sesame Oil + Soy Sauce

Recipe Links
Pickled Cauliflower https://www.freshpreserving.com/blog?cid=pickled-cauliflower

Pickled Cauliflower with Carrots and Red Bell Peppers https://www.finecooking.com/recipe/pickled-cauliflower-with-carrots-red-bell-pepper

Judi’s Fermented Cauliflower [YouTube Video] https://youtu.be/RBVZpLoGGIg

Asian Sautéed Cauliflower http://www.whfoods.com/genpage.php?tname=recipe&dbid=182

Cauliflower, Fennel and White Bean Winter Salad https://www.thekitchn.com/recipe-cauliflower-fennel-and-74484

Five Ways to Eat Cauliflower https://www.thekitchn.com/five-ways-to-eat-cauliflower-99565

Recipe Roundup: Roasted Cauliflower (links to many recipes for roasted cauliflower) https://www.thekitchn.com/recipe-roundup-roasted-caulifl-74401

25 Ways to Cook with Cauliflower https://www.tasteofhome.com/collection/ways-to-cook-with-cauliflower/

Everything Bagel Style Cauliflower Rolls https://thefeedfeed.com/lexiscleankitchen/everything-bagel-style-cauliflower-rolls

Everything Bagel Cauliflower Steaks https://itdoesnttastelikechicken.com/everything-bagel-cauliflower-steaks/

Roasted Garlic Cauliflower https://www.allrecipes.com/recipe/54675/roasted-garlic-cauliflower/

Cauliflower Parmesan Crisps https://www.willcookforsmiles.com/cauliflower-parmesan-crisps/

Our 41 Best Cauliflower Recipes https://www.epicurious.com/ingredients/our-favorite-cauliflower-recipes-gallery

Crispy Sea Salt & Vinegar Cauliflower “Popcorn” https://www.blissfulbasil.com/crispy-sea-salt-vinegar-cauliflower-popcorn/#wprm-recipe-container-23883

30 Life-Changing Cauliflower Recipes for Every Comfort Food Craving https://blog.bulletproof.com/cauliflower-recipes-keto-paleo-2g3c/

13 Healthy Cauliflower Recipes https://health.facty.com/food/nutrition/13-healthy-cauliflower-recipes/?utm_source=adwords&utm_medium=c-search&utm_term=cauliflower%20recipes&utm_campaign=f-h-13-healthy-cauliflower-recipes&gclid=Cj0KCQiAk-7jBRD9ARIsAEy8mh50R8Si3aHqZtGX266QI_icxPG4IXNrHiUVaQkazB7dFEBZXomlkgIaAk2ZEALw_wcB

Cauliflower Aloo Gobi https://producemadesimple.ca/cauliflower-aloo-gobi/

How to Make Cauliflower Rice or Couscous https://www.thekitchn.com/how-to-make-cauliflower-rice-couscous-cooking-lessons-from-the-kitchn-203344

Asian Sautéed Cauliflower http://www.whfoods.com/genpage.php?tname=recipe&dbid=182


Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13

http://www.berkeleywellness.com/healthy-eating/food/article/types-cauliflower

https://www.healthline.com/nutrition/benefits-of-cauliflower#section5

http://pickyourown.org/freezing_cauliflower.htm

https://www.freshpreserving.com/pickled-cauliflower-br2760.html

https://www.finecooking.com/recipe/pickled-cauliflower-with-carrots-red-bell-pepper

https://www.culturesforhealth.com/learn/recipe/lacto-fermentation-recipes/lacto-fermented-cauliflower-carrots-garlic/

http://www.sweetwater-organic.org/veggies/cauliflower/

https://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx

https://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx

https://producemadesimple.ca/goes-well-cauliflower/

https://www.recipetips.com/kitchen-tips/t–864/all-about-cauliflower.asp

Cooperative Extension Service, The University of Georgia. (1993) So Easy to Preserve. Bulletin 989. 3rd Edition. Athens, Georgia: Cooperative Extension Service, The University of Georgia.

Joachim, David. (2010) The Food Substitutions Bible. 2nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

MacKenzie, Jennifer, Jay Nutt and Don Mercer. (2015) The Dehydrator Bible. Toronto, Ontario, Canada: Robert Rose, Inc.

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.

Pears

Pears 101 – The Basics

1 Reply

 

Pears 101 – The Basics

About Pears
Pears are members of the rose family (Rosaceae) family of plants. Other members of this plant family include apples, apricots, cherries, peaches, plums, raspberries, strawberries, and almonds. The varieties of pears that are commonly found in American grocery stores all belong to the category known as European Pears (Pyrus communis). They typically have rounded bodies with tapering necks of varying lengths. While we’re most familiar with green pears, the different types come in an array of colors ranging from yellow/gold, to red, green, and brown. To expand information about pears, I have included a section in this article about the types of pears commonly found in American grocery stores.

There are other types of pears that are different, yet related to the European pears. One such pear is the “pear apple.” They are round and look like apples in their shape, but their skin looks like that of a pear. They are not a cross between a pear and an apple. They are a different category of pear broadly referred to as the Asian pear. In this same category are Chinese pears, Japanese pears, Korean pears, and Siberian/Manchurian pears. When the different categories are combined, people enjoy over 3,000 varieties of pears worldwide!

Historians believe that both European and Asian pears evolved separately roughly 3,000 years ago. In the 1500s, European settlers brought the beloved fruit with them to North America. Today, pears are grown mostly on the west coast of the United States, but most of the pears we eat are imported from Argentina, Chile, China, South Korea and New Zealand. Worldwide, China is the largest producer of pears.

Nutrition and Health Benefits
Nutritionally, pears supply noteworthy amounts of dietary fiber, copper, Vitamin C, and Vitamin K, along with lesser amounts of other vitamins and minerals. Beyond that, they are a concentrated source of many phenolic compounds and carotenoids that offer a number of health benefits.

Type 2 Diabetes and Heart Disease. Pears may reduce the risk of Type 2 diabetes and heart disease. Ample dietary fiber has long been established as a means of reducing our risk for these two leading diseases in America. Pears are high in both soluble and insoluble fiber, both of which play important roles in maintaining health and reducing the risk of heart disease. The flavonoids found in pears are known to help improve insulin sensitivity, thereby reducing the risk of diabetes.

Cancer Risk. The fiber in pears has been shown to bind to secondary bile acids in the intestinal tract, removing them from the body, and thereby lowering our risk for colorectal cancer, along with other intestinal problems.

Pears have also been shown to lower the risk of stomach cancer. Specific phytonutrients (a variety of cinnamic acids) in pears and mangos were studied in Mexico City, and were found to lower the risk of stomach cancer. Researchers found that two servings of fruit and four servings of vegetables per day were needed to achieve this benefit.

Esophageal cancer risk was also found to be lowered by ingestion of pears in a very large-scale study conducted by the National Institutes of Health and the American Association of Retired Persons. Other foods belonging to the rose family (Rosaceae) were also found to lower the risk of esophageal cancer, including apples, plums, and strawberries.

Hypoallergenic. Pears are among the foods that are considered to be hypoallergenic and easy to digest. Pear puree is considered to be one of the safe foods to introduce to weaning infants since they are very easy to digest and are very hypoallergenic. They are also recommended for older individuals who must follow a low-allergenic food plan.

How to Select Pears
Pears are very perishable once they are ripe, so most of the pears found in grocery stores are unripe. Look for pears that are firm, but not rock hard. They should have smooth skin with no bruises or decay. Avoid those with soft spots or puncture wounds. The skin may not be uniform in color, since different varieties of pears have some speckling on them.

If you are looking for a ripe pear and are not sure if it is ripe, hold it in your hand and gently press near the stem with your thumb. If it yields to slight pressure, the pear is ripe and ready to be eaten. If it feels extremely soft, the pear is overripe. If you purchase overripe pears, it is best to reserve them for cooking, for food safety reasons.

How to Store Pears
Most pears will need to be ripened after bringing them home. Allow them to sit at room temperature for a few days, away from a heat source or sunlight. Use the test for ripeness described in the above section. Once they are ripe, store them in the refrigerator to slow down the ripening process. Use them within a few days.

Quick Ideas and Tips for Using Pears
* Try a pear and pineapple green smoothie! Blend a pear with a small can of pineapple chunks (with the juice) (or 1-1/2 c fresh pineapple chunks), a large handful of fresh spinach, 10 to 12 sprigs of cilantro, and 1 cup coconut water or coconut milk. Blend until smooth and enjoy!

* The licorice flavor of fennel complements the sweetness of pears, so try adding both to your favorite fruit or green salad

* For breakfast, cook your favorite oats, then top them with a diced pear, a little maple syrup (if desired), a little cinnamon or allspice, chopped pecans, and some milk of choice. Delish!

* It’s best to ripen pears at room temperature. Only place them in the refrigerator when they are ripe and to slow further ripening until you’re ready to eat them. Once pears are ripe, use them within 5 days.

* To test a pear for ripeness, apply gentle pressure with your thumb at the top of the neck near the stem. When it yields to slight pressure, the pear is ripe.

* There are a number of ways to slow down the browning of fruit, like apples and pears. The researchers at https://seriouseats.com tested different methods and found the best method overall.  Soak cut pears in a solution of ½ teaspoon kosher salt per one cup of cold water. Stir to completely dissolve the salt in the water, then add the fruit pieces. Be sure they are completely submerged. Allow the fruit to soak for 10 minutes, then drain and pat dry. They tested rinsing the fruit slices immediately after being soaked, after two hours at room temperature, and not at all. Without rinsing, some taste testers detected a minor salt flavor while others did not. Even the slices that were briefly rinsed in plain water immediately after soaking did not readily brown after two hours of sitting open at room temperature. So, the fruit may be rinsed immediately or later, if desired. Impressive!

* If you find you have too many ripe pears and can’t eat them fast enough, blend them into smoothies, soups, sauces, or purees, or poach them. Cooked pears, such as poached pears, pear sauce, or puree may be frozen.

* To speed up the ripening of pears, place them (at room temperature) near other fruits that release ethylene gas. Such fruit includes bananas, apples, and avocados. The gas will speed the ripening of your pears.

* Pears are very versatile. Besides being served raw in almost anything, pears can be baked, poached, sautéed, roasted and grilled. They can be used as an ingredient in baked goods, and can be made into preserves, jams and chutneys. Anything that can be done with an apple can be done with a pear.

* Make a healthy salad with kale, spinach, leeks, pears and walnuts. Top with your favorite dressing.

* Add chopped pears, ginger, and honey to your favorite cooked grain (such as millet, oats, or quinoa) for a breakfast treat.

* Try pears poached in apple juice.

Herbs and Spices That Go Well with Pears
Allspice, anise seeds, cardamom, chicory, cinnamon, cloves, fennel seeds, juniper berries, mint, nutmeg, parsley, pepper (black), rosemary, salt, star anise, tarragon, thyme

Foods That Go Well with Pears
Proteins, Legumes, Nuts, Seeds: Beef, chestnuts, chicken, duck, nuts (esp. almonds, hazelnuts, pecans, pistachios, walnuts), pork, turkey

Vegetables: Arugula, cabbage (red, white), celery, chives, endive, fennel, ginger, greens (bitter, salad), lettuces, onions (esp. red), parsnips, radicchio, rhubarb, shallots, spinach, squash (winter, esp. butternut), watercress

Fruits: Apples (including apple cider, apple juice), bananas, blackberries, cherries (dried, fresh), citrus fruits, cranberries, currants, dates, dried fruits, figs, grapefruit, lemon, lime, orange, passion fruit, persimmons, pineapple, plums (dried), pomegranates, quinces, raisins, raspberries

Grains and Grain Products: Gingerbread, oats, oatmeal, phyllo dough

Dairy and Non-Dairy: Butter, cashew cream, cheese (esp. blue, brie, feta, goat, Parmesan, ricotta), cream, crème fraiche, ice cream, mascarpone, sour cream, yogurt

Other Foods: Agave nectar, bourbon, brandy, caramel, chocolate, honey, maple syrup, molasses, oil (esp. grapeseed, olive), sugar (esp. brown), vanilla, vinegar, wine (red or white, dry or sweet)

Pears have been used in the following cuisines and dishes…
Baked goods (cakes, pies, tarts), desserts (i.e., crisps, crumbles, ice creams, sorbets, tarts), pancakes, pizzas, poached pears, rémoulade, salads (i.e., fruit, green, spinach), sauces (dessert), smoothies, soups, stews (esp. with dried pears), trail mixes (dried pears)

Suggested Food and Flavor Combos Using Pears
Add pears to any of the following combinations…

Agave nectar + lemon + strawberries
Allspice + black pepper + maple syrup + red wine
Almonds + figs
Arugula + balsamic vinegar + blue cheese + fennel + olive oil
Balsamic vinegar + cinnamon + maple syrup
Blue cheese + fennel
Caramel + peanuts
Cheese (i.e., blue, goat, Parmesan)+ nuts (i.e., hazelnuts, pecans, walnuts)
Cherries + ginger
Cinnamon + cranberries + oats
Cranberries + hazelnuts
Cranberries + orange
Cranberries + pecans + vanilla
Cream + molasses
Fennel + fennel seeds + ginger
Feta cheese + red onions + salad greens
Ginger + orange
Ginger + pecans
Goat cheese + hazelnuts
Gorgonzola cheese + pecans + spinach
Hazelnuts + raspberries
Honey + maple syrup + orange + Parmesan cheese

About Different Types of Pears
There are thousands of varieties of pears globally. In the United States, there are relatively few that are commonly found in grocery stores. The following list covers most of them.

Bartlett Pears. These are the best-known pear in the United States. They are the variety that is usually used in canning. They are yellow-green and speckled, and are sometimes called Williams pears.

Bosc Pears. Bosc pears are a cinnamon brown pear with long tapered necks. They have a honey-like, complex flavor.

Comice Pears. Comice (pronounced ko-MEESE) pears are sometimes known as “Christmas pears” because they are often included in gift baskets and boxes, and are featured in grocery store produce sections during the Christmas season. They are usually available from September through February. Comice pears have a round body with a very short neck. They are green, sometimes with a red blush in parts of the skin. Some new strains are entirely red. These pears are fragile and bruise easily. They are very sweet, soft, and juicy, and pair well with cheese, especially soft cheeses like Brie, Camembert, and any blue cheese.

Concorde Pears. These pears are tall with a round bottom and a long, tapering neck. The flesh is sweet, dense, firm and juicy. As they ripen, they become slightly softer and the flavor mellows. This is a relatively new variety of pear that has a short season from fall into December, when they are sold out. Their availability will extend as the crop increases.

Forelle Pears (aka Green d’ Anjou Pears). Forelle pears are commonly referred to by their French name, “d’ Anjou.” They are green with red speckles. They are bell shaped with a relatively short neck. Their flesh is moist and crisp. It is a small-sized pear that yellows as it ripens. Anjou pears are the second most recognizable, and most abundant pear variety in the United States.

Red Anjou Pears. These pears are very much like their green counterpart, except that they have a rich, reddish maroon color. They are usually available from September or October into the summer months. Their flavor is like their green counterparts, but cutting them in a salad or another food with their pretty red peel adds wonderful eye-appeal to any dish. They are often simply labeled as red pears in grocery stores.

Red Bartlett Pears. Red Bartlett pears are very much like their green counterparts, except for their bright red skin. Red Bartlett pears are delicious any way they come. When slightly underripe, they are crunchy and tart. When fully ripened, they are juicy and super sweet. They are usually found in grocery stores from September through December. They are often simply labeled as red pears in grocery stores.

Seckel Pears. Seckel pears are small with a chubby bottom and small neck. Their skin is usually olive green, often with a dark maroon blush. They are in season from September through February. Since they are small, they are often overlooked by shoppers. But Seckel pears make wonderful snacks or lunch box treats, especially for children. They also make lovely plate garnishes, and may even be canned whole.

Starkrimson Pears. Starkrimson pears are another variety of beautiful red pears. They have a narrower neck than Red Anjou pears. They are very juicy, mild, and sweet pears when ripe. They are perfect for snacking or dicing into assorted dishes and salads to show off their beautifully colored skin. Like their red cousins, Starkrimson pears are usually marketed as red pears in grocery stores. They are usually available August through November.

Recipe Links
Honey Glazed Pork Chops with Pear Chutney and Pear Fennel Salad https://producemadesimple.ca/honey-glazed-pork-chops-with-pear-chutney-pear-fennel-salad/

Herb and Pear Glazed Roast Turkey with Fig and Goat Cheese Stuffing https://producemadesimple.ca/herb-and-pear-glazed-roast-turkey-with-fig-and-goat-cheese-stuffing/

Pear and Parsnip Soup https://producemadesimple.ca/ontario-pear-parsnip-soup/

Pear and Cranberry Salsa https://producemadesimple.ca/ontario-pear-cranberry-salsa/

Caramel Dipped Pears https://producemadesimple.ca/caramel-dipped-pears/

Veggie Skillet (with Pears) https://usapears.org/recipe/veggie-skillet/

Pear and Walnut Flatbread with Gorgonzola, Arugula and Balsamic Glaze https://usapears.org/recipe/pear-and-walnut-flatbread-with-gorgonzola-arugula-and-balsamic-glaze/

Pear and Lentil Stir-Fry https://usapears.org/recipe/pear-lentil-stir-fry/

20 Perfect-for-Fall Pear Recipes You’ll Want to Eat All Year Round https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/pear-recipes?slide=8e9a23dc-ea24-4e09-bf73-c9bc9763dc9a#8e9a23dc-ea24-4e09-bf73-c9bc9763dc9a

Arugula and Pear Salad with Maple Vinaigrette https://www.realsimple.com/food-recipes/browse-all-recipes/arugula-pear-salad-maple-vinaigrette

55 Delicious Pear Recipes You’ll Make Again and Again https://www.tasteofhome.com/collection/pear-recipes/

15 Perfect Pear Desserts That’ll Make It Your New Favorite Fruit https://www.delish.com/cooking/g1175/perfect-pear-desserts/

28 Pear Recipes for Breakfast, Dinner, Dessert and More https://www.bonappetit.com/recipes/slideshow/16-pear-recipes-fall-dinner-dessert

The 17 Best Pear Recipes for Any Meal https://www.thespruceeats.com/best-pear-recipes-4177001

Red Bartlett, Sweet Corn, and Strawberry Salad https://usapears.org/recipe/red-bartlett-sweet-corn-and-strawberry-salad/

Brown Sugar Pear Butter https://usapears.org/recipe/brown-sugar-pear-butter/

Holiday Cranberry Relish http://www.whfoods.com/genpage.php?tname=recipe&dbid=324

 

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

https://producemadesimple.ca/pears-go-well/

https://producemadesimple.ca/pear-and-pineapple-green-smoothie/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=28#descr

https://usapears.org/comice/

https://usapears.org/concorde1/

https://usapears.org/red-anjou/

https://usapears.org/red-bartlett/

https://usapears.org/seckel/

https://usapears.org/starkrimson/

https://usapears.org/pear-ripening-and-handling/

https://www.hgtv.com/outdoors/gardens/garden-to-table/freezing-pears

https://nchfp.uga.edu/how/freeze/syrups.html

https://www.seriouseats.com/2015/09/how-to-prevent-apple-pear-browning.html

https://commonsensehome.com/preserve-pears/

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.