Category Archives: Nutrition

Strawberries 101 – The Basics

Strawberries 101 – The Basics

About Strawberries
Strawberries have grown wild in Europe, Asia, North America, and lower South America for thousands of years. For hundreds of years, they have been cultivated around the world. Today, strawberries are among the most popular berries worldwide. The United States currently produces the most strawberries, with over one million metric tons annually. This amounts to about 30 percent of strawberries commercially grown worldwide. Most are grown in California, followed by Florida, then Oregon. Most strawberries grown in the United States are consumed fresh, while about 20 percent are sold frozen.

Strawberries are members of the rose family of plants, Rosaceae. Botanically, strawberries are related to blackberries, boysenberries, loganberries, and raspberries. Apples, almonds, apricots, cherries, peaches, and plums are also members of the rose family.

Nutrition and Health Benefits of Strawberries
Strawberries are an excellent source of Vitamin C and manganese. They also supply a lot of fiber, folate, copper, potassium, biotin, phosphorus, magnesium, Vitamin B6, and even some omega-3 fatty acids (in the seeds). They are also a rich source of assorted antioxidant compounds that provide important health benefits.

Antioxidant and Anti-Inflammatory Benefits. In addition to their high amount of Vitamin C, which is an extremely important antioxidant, strawberries contain a wide array of compounds that provide antioxidant and anti-inflammatory benefits. Such compounds are known to help protect our blood vessels from damage, helping to reduce our risk for cardiovascular disease.

Blood Sugar Regulation. Preliminary research studies on animals have shown that eating strawberries after a meal helps to regulate blood sugar levels and the release of insulin. Strawberries have also been found to have a low glycemic index of 40, which is lower than many fruits. This lower glycemic index is also reflected in better blood sugar regulation following meals that contained strawberries. This effect may be partly due to the high level of folate in strawberries. Folate has been shown to play a role in blood sugar regulation.

Improved Cognitive Function. Research in the Nurses’ Health Study showed less cognitive decline in subjects who ate at least 1 to 2 servings of strawberries a week. Researchers speculate that this effect may be due to compounds in strawberries that promote nerve generation in areas of the brain that are involved in memory.

How to Select Strawberries
Strawberries are fragile fruit that are very perishable. Look for strawberries that appear firm and plump with a shiny, deep bright red color with attached green leaves. A dull red color indicates they are old and overripe. They should be free of mold and the inside of their containers should be dry. Strawberries do not further ripen after being picked, so unless you want tart berries, avoid those that are greenish or whitish, since they are not fully ripe.

Medium size strawberries often have a better flavor than those that are extremely large.

How to Store Strawberries
Before storing your freshly purchased strawberries, check them carefully and remove any that appear moist, soft, or moldy. They will quickly cause other berries to spoil. Store your UNWASHED strawberries in the container they came in (that has air vents in them). Strawberries need air flow to help keep moisture from accumulating in the container. Yet at the same time they have a high water content and can dry out easily. For optimal storage, place them in their container in a drawer in the refrigerator. Set it for high humidity (having the air vent of the drawer closed). Use fresh strawberries as quickly as you can, optimally, within 2 days.

How to Freeze Strawberries
To freeze extra strawberries, be sure they are fully ripe but still firm. Carefully wash them and pat them dry. The green leaves on top may be removed after they are washed, or they can be left intact. Strawberries may be frozen whole, sliced, chopped, or crushed. To retain the most nutrients (especially Vitamin C), leave them whole. If you opt to cut or crush your strawberries before freezing them, adding a small amount of lemon juice will help to preserve their color. Arrange your washed berries in a single layer on a flat tray and place them in the freezer. Once frozen, transfer them to an airtight freezer container or bag and return them to the freezer. Use them within one year.

Strawberries may also be sweetened before being frozen. Wash and dry the strawberries first. Then remove the hulls. The berries may be left whole or cut as desired. Add ½ cup of sugar to every 4 cups of berries (the amount of sugar may be adjusted, if desired). Gently stir the berries and sugar until the strawberries are well covered. Allow the mixture to rest 10 to 15 minutes for the natural juices to be drawn from the berries. Gently stir again to combine everything. Put a premeasured amount into heavy-duty freezer bags or containers. Remove as much air as possible. Seal, label the containers and place them in the freezer. Lay freezer bags flat so the contents are not in a big lump. Use them within one year.

How to Prepare Strawberries
Gently rinse your fresh strawberries in cold water immediately before using them. Do not soak the berries since they are porous and will absorb water, making them soft and reducing their flavor. The green leaves on top may be removed or left on. If you want to remove the leaves, wash the strawberries first. Pat the washed berries dry and they will be ready to use.

Quick Ideas and Tips for Using Strawberries
* Try a salad with mixed greens, sugar snap peas, chopped fennel, goat cheese, sliced strawberries, and toasted walnuts. Top it with a balsamic vinaigrette dressing.

* Try a salad with Spring Mix greens, sliced strawberries, toasted sunflower seeds, crumbled blue cheese, and dried cranberries. Top it with a white balsamic vinaigrette dressing.

* Add whole, sliced or crushed strawberries to fruit salads, ice cream, or sorbets.

* Decorate cheese trays with whole strawberries.

* For a tasty appetizer or dessert, hull strawberries then top them with mascarpone cheese that was mixed with a little lemon zest.

* Top your overnight oats with freshly sliced strawberries.

* For a simple dessert, top ice cream or yogurt with sliced strawberries. To REALLY dress it up, drizzle it with some melted dark chocolate. Enjoy!

* If your strawberries are overripe, include them in pies, cookies, mousses, soufflés, flans, smoothies, puddings, or cakes.

* Try a refreshing beverage by blending 2 cups of frozen strawberries, 2 cups seedless cubed watermelon, ¼ cup lemon juice, and ¼ cup sugar or sweetener of choice (frozen red grapes can be used in place of sugar…use as many as desired).

* Add sliced strawberries to ANY mixed green salad.

* For a fast and easy fruit sauce, blend strawberries with a little orange or pineapple juice. Add a little sugar or sweetener of choice, if desired.

* Strawberries are at the top of the Environmental Working Group’s 2020 “Dirty Dozen List” for being high in residual pesticides. If you want to avoid these residues in your food, opt for organic strawberries.

* Add strawberries to your breakfast smoothie.

* Make a parfait by layering yogurt, strawberry slices, fresh blueberries, and a little granola.

* Concentrate the natural sweetness of strawberries by roasting them. Wash, dry, then roast them at 350°F for about 20 minutes. Enjoy them warm or chilled. They will have a heightened sweetness and flavor, with a slightly softer texture than when raw. Use them as a yogurt, ice cream, or oatmeal topping. Add them to a salad or use them any way you would raw strawberries.

* Strawberries are most flavorful when they are room temperature. Store them in the refrigerator, but remove them early so they can warm up a little before eating them.

* Bring out the natural sweet flavor of strawberries by sprinkling them with a dash of balsamic vinegar, lemon juice, orange, or pineapple juice.

* Adding a little sugar, lemon, orange, or pineapple juice to strawberries will help to preserve their color.

* When cleaning strawberries, avoid soaking them in water. They are porous and will absorb water, becoming waterlogged, which will diminish their flavor.

* One pint of fresh strawberries is about 2-1/2 cups whole, 1-3/4 cups sliced, 1-1/4 cups pureed, and usually contains about 24 medium or 36 small berries.

Herbs and Spices That Go Well with Strawberries
Basil, cinnamon, ginger, mint, pepper, thyme, vanilla

Foods That Go Well with Strawberries
Proteins, Legumes, Nuts, Seeds: Almonds, beef, cashews, chicken, fish, hazelnuts, nuts (in general), pecans, pine nuts, pistachios, pork, tofu (silken), walnuts

Vegetables: Arugula, bell peppers, cucumbers, fennel, greens (salad), rhubarb, spinach, tomatoes

Fruits: Apples, apricots, bananas, berries (all other), coconut, figs, grapefruit, guava, kiwi, lemon, lime, mango, melons (in general), nectarines, oranges, passion fruit, peaches, pears, pineapple, watermelon

Grains and Grain Products: Graham crackers, oats, oatmeal

Dairy and Non-Dairy: Buttermilk, cheese (in general), cream, cream cheese, crème fraiche, mascarpone, milk (dairy and non-dairy), sour cream, whipped cream, yogurt

Other Foods: Agave nectar, caramel, champagne, chocolate, honey, liqueurs, maple syrup, oil (olive), rum, sugar (esp. brown, confectioners’), vinegar (esp. balsamic, red wine), wine

Strawberries have been used in the following cuisines and dishes…
Desserts (i.e. cobblers, crumbles, custards, ice creams, pies, puddings, sorbets, strawberry shortcake, tarts), drinks (i.e. sparkling water, sparkling wine), jams, pancakes, preserves, salads (fruit, green), sauces (dessert), shortcakes, smoothies, sorbets, soups (fruit), tarts

Suggested Food and Flavor Combos Using Strawberries
Add strawberries to any of the following combinations…

Almonds + lemon
Arugula + balsamic vinegar + pine nuts + ricotta
Balsamic vinegar + spinach + walnuts
Basil + balsamic vinegar
Basil + lemon + mint
Brown sugar + cinnamon + oatmeal
Cream cheese + lemon
Ginger + maple syrup + rhubarb
Honey + lime
Lemon + ricotta cheese
Pistachios + yogurt

Recipe Links
Chocolate Covered Strawberries https://www.simplyrecipes.com/recipes/chocolate_dipped_strawberries/

Strawberry Basil Lemonade https://producemadesimple.ca/strawberry-basil-lemonade/

Pork Tenderloin Medallions with Strawberry Sauce https://www.tasteofhome.com/recipes/pork-tenderloin-medallions-with-strawberry-sauce/

55+ Sweet and Savory Strawberry Recipes https://www.tasteofhome.com/collection/sweet-and-savory-strawberry-recipes/

55 Recipes Made with Fresh Strawberries https://www.tasteofhome.com/collection/recipes-to-make-with-fresh-strawberries/

20 Unconventional Recipe Ideas Using Strawberries https://www.brit.co/strawberry-recipes/

Strawberry Balsamic Chicken https://www.gimmesomeoven.com/strawberry-balsamic-chicken/

Filet Mignon and Balsamic Strawberries https://www.allrecipes.com/recipe/213507/filet-mignon-and-balsamic-strawberries/

Pork Tenderloin with Balsamic Strawberries https://spicysouthernkitchen.com/pork-tenderloin-with-balsamic-strawberries/

Roasted Strawberry Glazed Pork Chops with Strawberry Spinach Salad https://producemadesimple.ca/roasted-strawberry-glazed-pork-chops-with-strawberry-spinach-salad/

10-Minute Strawberries with Chocolate Crème http://www.whfoods.com/genpage.php?tname=recipe&dbid=276

10-Minute Kiwi Mandala http://www.whfoods.com/genpage.php?tname=recipe&dbid=252

How to Make Easy Chia Jam with Any Fruit https://www.thekitchn.com/how-to-make-easy-chia-jam-with-any-fruit-222310

5 Delicious Ways to Use Up Overripe Strawberries https://www.thekitchn.com/5-delicious-ways-to-use-up-overripe-strawberries-tips-from-the-kitchn-220134

25 Amazing Things to Make with Strawberries https://www.cookingchanneltv.com/devour/how-to/2012/04/25-amazing-things-to-make-with-strawberries

68 Sweet Strawberry Desserts You Won’t Be Able to Resist https://www.delish.com/cooking/g906/strawberry-desserts-round-up/

Pan Fried Fish Fillets with Strawberry Salsa https://simplysohealthy.com/fish-fillets-with-strawberry-salsa/

Strawberry Salsa Recipe https://smartlittlecookie.net/strawberry-salsa-recipe/

Baked Strawberry Salmon https://www.tasteofhome.com/recipes/baked-strawberry-salmon/

Strawberry Glazed Salmon https://www.thatskinnychickcanbake.com/strawberry-glazed-salmon/

Resources
https://www.dartagnan.com/meat-and-fruit-recipes-and-combinations.html

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

https://www.tasteofhome.com/recipes/strawberry-watermelon-slush/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32

http://www.whfoods.com/genpage.php?tname=recipe&dbid=147

https://www.hyperthyroidismsymptomsx.com/foods-high-in-iodine

https://www.sunfood.com/blog/newsletters/seven-foods-rich-in-iodine/

https://www.ewg.org/foodnews/dirty-dozen.php

https://www.thekitchn.com/4-ways-to-make-bland-strawberries-a-lot-sweeter-245046

https://www.recipetips.com/kitchen-tips/t–1088/all-about-strawberries.asp

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.

Bananas 101 – The Basics

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Bananas 101 – The Basics

About Bananas
Bananas are believed to have originated about 4,000 years ago in Malaysia. From there, they were slowly introduced around the world and grown in warm climates in the Philippines, India, and Africa.

Bananas were eventually brought to the United States in the late 19^th century and were enjoyed by people living in coastal towns. Eventually refrigerated transport systems were developed in the 20^th century, and bananas have since been transported around the United States where they are enjoyed by everyone. Today, bananas are grown in most tropical and subtropical areas with the main producers being Costa Rica, Mexico, Ecuador, and Brazil.

Nutrition and Health Benefits of Bananas
Bananas are a good source of Vitamin B6, manganese, Vitamin C, potassium, fiber, biotin, and copper. One medium banana has about 100 calories.

Reduce Heart Disease Risk. Bananas are well known for their potassium content. This mineral is important for maintaining normal blood pressure and heart function. With one medium banana having around 400 mg of potassium, including them in your diet on a regular basis helps to prevent high blood pressure and atherosclerosis.

While bananas are very low in fat, they do contain sterols, which are similar in structure to cholesterol. When bananas are eaten with a cholesterol-containing meal, the sterols in bananas block the absorption of cholesterol from other foods in the meal. This effect can help to keep our cholesterol levels in check.

Furthermore, bananas have a small amount of soluble fiber, about 1 gram per medium size banana. Soluble fiber binds with bile in the digestive tract, removing it in the feces. This forces the body to make more bile from existing cholesterol. This effect also helps to lower blood cholesterol levels.

Low Glycemic Index. Despite their sugar content, bananas have a low glycemic index. In addition to their soluble fiber, bananas also contain pectin, another type of fiber. The amount of pectin in a banana increases along with the sugar content as the banana ripens. The increase in pectin further helps to stabilize the blood sugar effect when the banana is eaten. So, despite the fact that ripe bananas do contain a fair amount of naturally-occurring sugars, their fiber and pectin content counteract the effects of sugars, stabilizing blood sugars, keeping their glycemic effect low.

GI Track Health. If that’s not enough, the carbohydrates in bananas (fructooligosaccharides) are not typically broken down by enzymes in the digestive tract. Instead, in the lower bowel, they are digested by bacteria. This helps to maintain the colony of friendly bacteria in our colon, which is vitally important for health. One research study found that those who ate two bananas a day for two months had increased numbers of Bifidobacteria, fewer gastrointestinal problems, and more regular bowel movements than those who did not eat the bananas.

Endurance. Bananas have long been a favorite food among endurance athletes, such as long-distance cyclists. Their portability, low expense, and flavor make them easy to transport and eat along the way. The mix of vitamins, minerals, and low glycemic carbohydrates has been found to be just as effective as sports beverages in keeping energy levels stable and preventing muscle cramps.

How to Select Bananas
When buying bananas, choose ones that are firm and without bruises. Look for ones that are green near both ends. If you want to keep bananas longer, opt for ones that are more green than yellow, since they will take a little longer to ripen up.

Bananas with yellow peels are best for eating fresh, whether it’s from the peel or cut into salads. Ripe bananas, like those with speckles, are best for being used in baked goods and smoothies.

How to Store Bananas
Bananas should be left at room temperature to ripen. They should not be kept in overly hot or cold temperatures. Do not put unripe bananas in the refrigerator. Such cold temperatures will prevent them from ripening, even when taken out of the refrigerator. To extend the shelf life of ripe bananas, they may be stored in the refrigerator and should be used within 5 to 7 days. The peels will turn black when stored in the refrigerator, but the banana flesh will be fine.

Bananas are more fragile than they appear. A large bunch of bananas is rather heavy. When stored on the counter or in a fruit bowl, the bananas on the bottom may tend to bruise on the areas where they rest, due to the weight they are supporting. A banana hanger can alleviate that problem. Simply place your freshly purchased bananas on a banana hanger when you get them home and they will slowly ripen as expected without the added bruising from the weight of the bunch. Try it and you’ll see!

Another trick to help slow down banana ripening is to wrap the top end of the bunch with plastic wrap when you first bring the bananas home. The stem end is where their ethylene gas is released. That gas promotes ripening. By covering the end with plastic, the release of the ethylene gas will be slowed down, helping to deter the ripening process. Bear in mind that nothing will keep bananas forever, but these tactics can help to slow the ripening process, extending the shelf life. For the longest life of bananas, peel them, and freeze them in an airtight container.

To speed up the ripening process, place your bananas in a paper bag or wrap them in newspaper. Adding an apple will speed up the process. Ripe bananas may be placed in the refrigerator to keep them from further ripening. Their peel will turn black in the refrigerator, but the flesh will not be affected. For best flavor, remove bananas from the refrigerator and allow them to come to room temperature before eating them.

How to Preserve Bananas
Whole bananas may be frozen. Simply remove the peel and wrap them tightly in plastic wrap and/or place them in an airtight container in the freezer. Frozen bananas will keep for 2 to 3 months. They will be edible beyond that, but the quality may decline. To help prevent them from turning dark during the freezing process, simply coat them with a little lemon or orange juice before being frozen.

Bananas may also be pureed first before being frozen. To prevent discoloration, add some lemon or orange juice to them first. Blending them first with another fruit, like berries will also help to deter discoloration.

Bananas may also be frozen with the peel still intact. Simply place them in a freezer bag or container and store them in the freezer. To remove the peel from frozen bananas, briefly run them under water to slightly soften the peel, then remove the peel with a knife. Or, you could simply allow them to warm up at room temperature for about 10 or 15 minutes, then remove the peel with a knife, if needed.

Bananas may also be dried. First, peel your bananas and slice them thinly. Then dip the banana slices in an acidic juice, such as lemon or orange juice. Other juices may also be used, such as cranberry juice, cherry juice or others. The acidity is what counts here, to keep the bananas from turning dark in the drying process. If you have a dehydrator, follow the manufacturer’s recommendations for time and temperature for drying your bananas. If you don’t have a dehydrator, simply lay the treated banana slices on a parchment paper-lined baking sheet and bake them at a low temperature, anywhere from 200°F to 250°F until they are completely dry. Flip them over a time or two to allow them to completely dry throughout. This process may take an hour or two, so monitor them as they bake, and be sure they are completely dry before removing them from the oven. The exact time will depend on the oven temperature and the thickness of the banana slices. Store the cooled slices in an airtight container. They may be kept at room temperature, but should keep longer when stored in the refrigerator. Dried bananas will generally keep for 6 to 12 months in the refrigerator, and up to 18 months in the freezer.

Dried vs Fresh
Most of the weight of bananas comes from their high water content. When dehydrated, their nutrient content and calories are concentrated. The exception is in their Vitamin C content, which is about 20 percent lower in dehydrated bananas than fresh. Since they are concentrated, the standard serving size is ¼ cup of dried bananas. So, it may be wise to allocate your portion in a bowl or cup, and put the rest away before enjoying your snack. Simply eating from “bag to mouth” could easily lead to overeating dried bananas and consuming way more than you realize.

Read ingredient labels carefully when buying dried bananas. Those sold as “banana chips” are actually fried. Their ingredients label will reflect that, listing bananas, oil (of some type), sugar, and possibly artificial flavoring. Banana chips are much higher in calories than fresh bananas or even dehydrated bananas, and since they were fried, they should not be considered to be a healthy alternative to fresh bananas.

Quick Ideas and Tips for Using Bananas
* Make your own banana pops with ripe bananas. Peel and cut them in half, across the middle. Insert a popsicle stick in the flat, cut end. Lay them on a tray and place them in the freezer. When frozen they are ready to enjoy. To embellish your banana pops, you could dip them in melted chocolate, butterscotch, caramel, or any favorite ice cream sauce. If desired, sprinkle them or roll them in chopped nuts or ice cream sprinkles. Return them to the freezer then enjoy when everything is frozen. Wrap extras up in an airtight container and store in the freezer (IF there’s any left!).

* Use a banana peel to shine leather shoes. Peel the banana, then remove any strings still attached to the inside of the peel. Then rub the inside of the peel on leather shoes to shine them up. Buff them with a clean cloth. Done!

* If you want to attract butterflies and birds to your yard, put peeled and sliced overripe bananas on an elevated perch in your yard. Other ripe fruit (such as mangoes and oranges) can also be added. The fruit may also attract bees and wasps, so be mindful of that when putting up your perch.

* The inside of a banana peel can be used to sooth insect bites, sunburn, minor scrapes, and poison ivy. Simply press the inside of a peel onto the area like you would a cool compress.

* To speed up ripening an avocado, place a banana in a paper bag with the avocado. The ethylene gas released by the banana will hasten the ripening of the avocado.

* When making banana bread, the blacker the peel of the banana, the better the banana flavor will be in the finished bread.

* If you want to slow down the ripening of your bananas, place them in the refrigerator. The peels will turn black, but the fruit will stay fresh. Bananas may be stored in the refrigerator for up to two weeks.

* To speed up the ripening process of bananas, place them in a paper bag in a dry spot away from sunlight. After a day or two they should start ripening. If not, place an apple in the bag with the unripe bananas.

* Try an all-time favorite peanut butter and banana sandwich. Drizzle with honey for added sweetness.

* Add sliced banana, walnuts, and a drizzle of maple syrup to your breakfast oatmeal.

* To slow banana ripening, when you first bring your bananas home from the store, wrap the bunch top (where the bananas are all joined together) with plastic wrap. This will help to prevent the release of their ethylene gas which causes them to ripen. If you want to take this one step further, you could separate all the bananas and wrap the stem top of each banana individually. This will not make them last forever, but it will slow the ripening process.

* For a quick and healthy dessert, make banana “nice cream.” Place a frozen banana in a food processor or blender. Add a tablespoon or two of liquid (such as water, milk of choice, or coconut water). Blend until smooth and enjoy! More or less liquid can be added, if desired. Or it can be left out entirely. Also, banana nice cream can be flavored in many ways. For instance, add unsweetened cocoa powder, nut or seed butter, a sprinkle of vanilla extract, cinnamon, or frozen berries of choice. It doesn’t take a lot of additives to flavor your nice cream, so add a little, blend, then taste it. Add more if desired.

* When you slice bananas for a fruit salad, toss them with a little bit of an acidic liquid to keep them from turning brown. A little lemon or lime juice, orange juice, or even mild-flavored vinegar will do the trick. If an acidic juice won’t go with your salad, I have also had success by coating banana slices with a little oat or coconut milk.

* Mashed banana can be used as a substitute for fat in muffins and other quick breads. The substitution rate is 1:1 (replace fat in the recipe with an equal part of mashed banana). Note that the banana may cause the product to bake faster, so watch it carefully as it bakes. It may be finished a few minutes early. You could reduce the oven temperature by 25°F to keep the product from baking too fast. Also, bananas will add some sweetness to the quick bread, so the amount of sugar may need to be reduced by one-fourth up to one-half, depending upon the recipe. Make a small batch to test it out first.

Herbs and Spices That Go Well with Bananas
Cardamom, cilantro, cinnamon, cumin, curry powder, ginger, nutmeg, vanilla

Foods That Go Well with Bananas
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, cashews, chicken, flax seeds, ham, macadamia nuts, nuts (in general), nut butter, peanuts, pecans, pork, sausage, sunflower seeds, walnuts

Vegetables: Chiles, onions, sweet potatoes

Fruits: Apples and apple juice, apricots, berries (blackberries, blueberries, raspberries, strawberries), cherries, coconut, dates, figs, lemon, lime, mangoes, nectarines, oranges, papaya, passion fruit, peaches, pears, pineapple, raisins, tamarind, tropical fruit (in general)

Grains and Grain Products: Bread, malt, oats and oatmeal, toast

Dairy and Non-Dairy: Butter, cheese (cream, ricotta), coconut milk, cream, ice cream, yogurt

Other Foods: Agave nectar, bourbon, caramel, chocolate, cognac, honey, oil, rum, sugar

Bananas have been used in the following cuisines and dishes…
Baked goods (i.e. breads, cakes, cookies, muffins, pies, quick breads), cereals (breakfast), French toast, granola, lassis, pancakes, salads (fruit), smoothies

Suggested Food and Flavor Combos Using Bananas
Combine bananas with any of the following combinations…

Almond milk + nutmeg + vanilla
Almonds + oatmeal
Apple juice + cinnamon
Apricots + yogurt
Blueberries + yogurt
Cashews + pineapple
Chocolate + peanuts
Cinnamon + orange
Citrus + coconut
Coconut + pineapple + sesame seeds
Dates + flax seeds
Honey + peanut butter
Maple syrup + oatmeal
Oranges + papaya
Peaches + raspberries
Pineapple + sesame seeds

Recipe Links
30 Ripe Banana Recipes to Use Up Your Bunch https://www.tasteofhome.com/collection/recipes-for-ripe-bananas/

22 Recipes for Ripe and Overripe Bananas https://www.forksoverknives.com/recipes/vegan-menus-collections/banana-recipes-ways-to-use-ripe-overripe-bananas/

Over 66 Recipes Using Overripe Bananas https://www.crazyforcrust.com/66-recipes-using-overripe-bananas/

35 Ways to Use Overripe Bananas That Aren’t Banana Bread https://www.myrecipes.com/ingredients/fruit-recipes/overripe-banana-recipes-besides-bread

15 Ways to Use Ripe Bananas That Aren’t Banana Bread https://www.allrecipes.com/gallery/ripe-banana-recipes/

22 Recipes for Ripe and Overripe Bananas https://www.forksoverknives.com/recipes/vegan-menus-collections/banana-recipes-ways-to-use-ripe-overripe-bananas/

Chocolate Chip Banana Bars https://butterwithasideofbread.com/chocolate-chip-banana-bars/

17 Amazing Ways to Eat A Banana https://www.eatthis.com/banana-cooking-tips/

Resources
https://www.readersdigest.ca/home-garden/tips/clever-uses-for-bananas/

https://www.farmanddairy.com/aroundthetable/9-tips-for-cooking-and-baking-with-bananas/347445.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=7

https://www.livestrong.com/article/534188-nutrition-of-bananas-vs-dehydrated-bananas/

https://healthyeating.sfgate.com/dehydrating-destroy-potassium-bananas-10757.html

https://food52.com/blog/14734-should-you-be-plastic-wrapping-your-bananas

https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/

https://www.spokesman.com/stories/1997/jun/04/how-apeeling-the-versatile-banana-pairs-nicely/

https://www.yummly.com/recipes/sweet-banana-with-meat

https://www.stilltasty.com/fooditems/index/16451

https://www.stilltasty.com/fooditems/index/18824

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

About Judi

Nutmeg 101 – The Basics

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Nutmeg 101 – The Basics

About Nutmeg
Nutmeg is a spice that is made from the seed of the tree, Myristica fragrans. The tree is native to Indonesia and is an evergreen tree. The tree actually is the source of two spices, nutmeg and mace. Nutmeg is the inner seed, whereas mace is the red, lacy-type substance that surrounds the seed.

There is historical evidence dating nutmeg back to the first century, A.D. It was a treasured spice and commanded a high price. Nutmeg was even the cause of war, when the Dutch took over the Banda islands to monopolize the nutmeg trade. This ultimately gave birth to the Dutch East India Company, a conglomeration of several Dutch trading companies.

To make nutmeg, the seeds are slowly dried in the sun over six to eight weeks. As they dry, the seed shrinks away from its coating. The seeds are ready to be harvested when they rattle in their shells when shaken. Nutmeg seeds are then separated from their outer coating, which is then sold as mace. The inner seed is sold whole or ground up as powdered nutmeg.

Nutmeg has a nutty, slightly sweet flavor with a distinct aroma. It is an intense spice with a distinct flavor, so a little goes a long way. Nutmeg is synonymous with fall since it is often used in fall and holiday desserts and beverages. It is also used in savory dishes such as butternut squash soup. Nutmeg is also known to pair well with cream- or cheese-based dishes. Eggnog is typically flavored with nutmeg.

Nutrition and Health Benefits
Although we don’t consume a lot of nutmeg at any one time, there is an impressive list of nutrients supplied by this spice. Nutmeg contains a lot of manganese, copper, magnesium and fiber. It also supplies potassium, phosphorus, iron, calcium, zinc, folate, thiamin and even omega-6 fatty acids.

The leaves and other parts of the nutmeg tree are used for extracting nutmeg essential oil. The oil contains a variety of compounds that have medicinal properties and has been used in traditional medicine to relieve a variety of ailments.

Pain Relief. Nutmeg essential oil has anti-inflammatory properties and has been used for pain relief. Just a few drops of the essential oil applied to the affected area has been used to treat inflammation, swelling, joint pain, muscle pain and sores.

Helps Treat Insomnia. Nutmeg seems to have a calming effect and has been used since antiquity for calming and inducing sleep. Enjoy a warm glass of milk with a pinch of ground nutmeg before bedtime and it will help you to relax and fall asleep easier.

Helps Digestion. Nutmeg has been shown to help relieve intestinal gas, diarrhea, and constipation. Add a pinch to soups and stews. That small amount will help to promote the secretion of enzymes, thereby helping with digestion. The fiber in nutmeg will help keep things moving in the digestive tract, relieving gas and preventing constipation.

Brain Health. Nutmeg has been shown to stimulate nerves in the brain. It was commonly used as a brain tonic by ancient Greeks and Romans. It has been shown to be an effective treatment for depression and anxiety, calming emotional stress. The essential oils in nutmeg have been found to work as “adaptogens” by acting both as a stimulant and sedative, depending upon the needs of the body at the time. When we’re stressed, it can help to lower blood pressure. If we’re down, it can help to lift the mood, acting as a stimulant.

Promotes Detoxification. The compounds in nutmeg have been found to help clear toxins from the body via the liver and kidneys. The essential oils in nutmeg have anti-bacterial properties. Some toothpastes have nutmeg essential oils in them to help control harmful bacteria in the mouth that can lead to bad breath. Also, the essential oil in nutmeg contains eugenol, which is known to help relieve toothache.

Promotes Healthy Skin. Not only does nutmeg have antimicrobial and anti-inflammatory properties, but it also has been found to remove blackheads, and treat acne and clogged pores. An easy home remedy is to mix equal parts of ground nutmeg and honey into a paste. Apply it to pimples, leave it on for 20 minutes, then wash it off with cool water.

A paste can also be made with ground nutmeg and a few drops of milk. Mix into a paste and massage it into the skin, then rinse with cool water.

Nutmeg may also be added to facial scrubs with oatmeal, orange peel, etc.

Blood Pressure and Circulation. The minerals in nutmeg make it a wonderful ingredient for helping to regulate blood pressure and circulation. The stress-reducing properties help blood vessels to relax, lowering blood pressure and aiding in cardiovascular function.

Caution! Nutmeg should be used sparingly and limited to any amount you would normally use in a food. When used in high doses (well beyond what you would normally use in any food), nutmeg has hallucinogenic properties. It can also cause nausea and palpitations. Such high dosages can be very toxic, and in rare cases, even deadly. In the case of accidental overdose, especially with children, seek medical attention immediately.

How to Select Nutmeg
Nutmeg may be purchased as a whole seed or ground up. Either version will be available in the spice isle of the grocery store. Some stores do not carry whole nutmeg, but most will carry the ground spice.

Many chefs prefer the whole spice and grind it as needed. The flavor of the freshly ground nutmeg will be more intense than the pre-ground powder.

How to Store Nutmeg
Store whichever type of nutmeg you have (whole or ground) in an airtight container in a cool, dry, dark place such as your pantry. It should be kept away from heat sources and sunlight.

The whole spice will keep fresh and maintain its flavor longer than the pre-ground powdered nutmeg. Whole nutmeg seeds will maintain their freshness for about 4 years. Ground nutmeg will stay fresh and flavorful for at least six months, and up to two years. As long as nutmeg is stored properly, it will be edible beyond that, but the flavor may dwindle over time.

Quick Ideas and Tips for Using Nutmeg
* When grating whole nutmeg, avoid doing it over a hot pot or one with steaming liquid. This will make the seed moist which can cause it to spoil. The heat can cause it to age fast. So, it’s better to grate it onto a plate or small bowl on the counter rather than directly over hot food.

* When you use nutmeg, if you notice it has little aroma, it may be getting old. Feel free to taste it if there’s no sign of mold or decay. If it has little flavor, it’s past time to replace it. It’s still safe to consume, but won’t give the flavor you’re expecting.

* Nutmeg has a strong, distinct flavor. Use it sparingly. You can always add more, but it would be hard to counteract the flavor if too much is added.

* Try a sprinkle of nutmeg as a garnish on eggnog or cappuccino.

* If you don’t have nutmeg on hand and a recipe calls for it, the best substitute is mace. Since it’s part of the seed itself, the flavor is close. Otherwise, the flavor outcome will be different, but you could use a touch of pumpkin pie spice, allspice, ginger, cinnamon, or ground cloves.

* Nutmeg goes well with baked or stewed fruit, so try it as a garnish when you cook fruit.

* Sprinkle nutmeg on custard for added flavor and a nice garnish.

* Add a sprinkle of nutmeg to milk-based sauces.

* Try a sprinkle of nutmeg on steamed, stir-steamed, or sautéed spinach or a spinach soufflé.

* One whole nutmeg seed yields 2 to 3 teaspoons of ground nutmeg.

* Add nutmeg to fillings for cannelloni, ravioli or tortellini.

* Add a pinch of nutmeg to mashed potatoes or sweet potatoes.

Herbs and Spices That Go Well with Nutmeg
Cardamom, cinnamon, cloves, ginger, lemongrass, mace

Foods That Go Well with Nutmeg
Proteins, Legumes, Nuts, Seeds: Beef, chicken, eggs, ham, meat (in general), pecans, pork, sausage

Vegetables: Carrots, greens (dark leafy), mushrooms, potatoes, spinach, squash (winter), sweet potatoes, yams

Fruits: Apples, bananas, fruit (in general; fresh and dried), lemon, pumpkin

Grains and Grain Products: Rice

Dairy and Non-Dairy: Cheese (cheddar, Gruyere, pecorino, ricotta), coconut milk, cream, milk

Other Foods: Chocolate, vanilla

Nutmeg has been used in the following cuisines and dishes…
Baked goods (biscuits, cakes, cookies, pastries, pies), cereals (hot, breakfast), cheese dishes (fondues, soufflés), desserts (cheesecake, custards, puddings, drinks (esp. cream or milk-based, i.e. eggnog), egg dishes (quiches), French cuisine, ice cream, Indian cuisine, Italian cuisine, noodle dishes (i.e. macaroni and cheese), pastas, puddings (i.e. rice), sauces (barbecue, béchamel, cheese, cream, pasta, tomato), soups (i.e. cream based), stews (vegetable)

Recipe Links
Classic Custard Pie with Nutmeg https://www.thespruceeats.com/classic-custard-pie-with-nutmeg-3052755

Quick and Easy Drop Cookies with Nutmeg https://www.thespruceeats.com/quick-and-easy-drop-cookies-3059058

Spiced Apple Juice with Cinnamon and Nutmeg https://www.thespruceeats.com/fall-spiced-apple-juice-3051541

Easy Spiced Peach Cobbler https://www.thespruceeats.com/easy-spiced-peach-cobbler-3058942

Garam Masala Spice Mix https://www.thespruceeats.com/garam-masala-spice-mix-recipe-1809291

Pumpkin Banana Bread https://www.thespruceeats.com/pumpkin-banana-bread-recipe-1806113

Carrot Cake with Pineapple https://www.thespruceeats.com/carrot-cake-with-pineapple-3052454

Deep-Dish Shepherd’s Pie with Sweet Potato and Chicken Curry https://www.thekitchn.com/recipe-deep-dish-shepherds-pie-with-sweet-potato-and-chicken-curry-228115

Make-Ahead Ham and Cheese Breakfast Casserole https://www.thekitchn.com/recipe-make-ahead-ham-and-cheese-breakfast-casserole-43364

Super-Soft Snickerdoodle Cookies https://www.thekitchn.com/recipe-super-soft-snickerdoodl-115237

My Favorite Spice Rub (Amazing on Meat and Seafood) https://www.thegarlicdiaries.com/my-favorite-spice-rub-amazing-on-meat-and-seafood/#tasty-recipes-6003

20 Ways to Cook with Nutmeg https://www.epicurious.com/ingredients/our-best-nutmeg-recipes-cake-bread-desserts-spice-gallery

Resources
https://www.thespruceeats.com/what-is-nutmeg-1328522

https://www.doesitgobad.com/nutmeg-go-bad/

https://www.thespruceeats.com/nutmeg-recipes-and-cooking-tips-1809314

https://food.ndtv.com/food-drinks/7-incredible-nutmeg-benefits-from-inducing-sleep-to-relieving-pain-1464121

https://nutritiondata.self.com/facts/spices-and-herbs/195/2

https://www.thekitchn.com/inside-the-spice-cabinet-nutmeg-69844

https://www.saveur.com/article/Techniques/Seven-Things-to-Do-with-Nutmeg/

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

About Judi

Apples 101 – About Autumn Glory Apples

Turmeric 101 – The Basics

1 Reply

Turmeric 101 – The Basics

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

* Add a little powdered turmeric to macaroni and cheese.

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

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

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

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

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

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

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

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

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

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

Dairy and Non-Dairy: Coconut milk, yogurt

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

About Judi

Butternut Squash 101 – The Basics

Easy Ways to Add More Fruits and Veggies to Your Day

2 Replies

We all know we need to eat more plant foods…more fruits and vegetables, in particular. Most Americans don’t eat the recommended number of servings of these important foods yet they know they should. If you’re among that crowd and are looking for ways to include more plant foods into your day, I have some easy ideas for you to try.

Effective Way to Make Changes
First, remember that long-time habits cannot all be changed overnight (at least not permanently). The easiest way to make permanent change is to do it a little at a time. (Remember the saying, “Inch by inch, it’s a cinch; yard by yard, it’s hard.”) Pick something that’s do-able for you (such as always adding some type of fruit to your breakfast), make the change, and stick with it until it becomes second-nature to you…until you do it without thinking about it, and then you’re there! You’ve achieved that goal!

Next, keep that new habit and find something else to change in a positive way. Maybe find another way to add a vegetable to your lunch or to a snack food. Repeat the same process. Keep moving forward with this tactic, adding new changes when the others become a habit to you and they are “automatic.” Over time you’ll find that you’ve transformed your life (or at least your diet) for the good. Here are some ideas for adding more fruits and vegetables to your foods…

Breakfast
* Add fruit to cereal.

* Add fruit to yogurt and make it part of your breakfast.

* Add vegetables to an omelet. Mushrooms, bell peppers, onions, shredded carrots, greens (like kale), and tomatoes all blend well with eggs.

* Add fruit and greens (such as spinach) to a breakfast smoothie.

* Try a savory vegetable pancake. Sauté onions, carrots, spinach, and even mushrooms, then add them to a savory (not sweet) pancake batter. Cook as usual and enjoy (without the maple syrup). If you really want a topping, try unsweetened applesauce.

* Add diced apple to hot oatmeal or other porridge.

* Make a 100% fruit puree in advance to have available in the refrigerator. Top morning oatmeal with it.

* Is your morning time short? Try overnight oats with added berries. Add other fruits in the morning and you’ll have breakfast in no time.

* Try a loaded sweet potato for breakfast. Bake or boil it in advance, then warm it on the stove or in the microwave. Or, if time allows, pierce it and microwave it until it’s soft. Split it and fill the cavity with chopped nuts or your favorite nut butter and chopped fruit.

* Or fill a cooked sweet potato with scrambled eggs cooked with veggies such as sautéed onions, carrots, and chopped spinach.

* Sauté assorted vegetables such as kale, carrots, broccoli florets, mushrooms, and butternut squash. Add some beans, or top them with a soft-boiled egg. Have some toast, a side of cooked grain or even oatmeal.

* Add some sautéed vegetables to a breakfast burrito.

Lunch or Supper
* Enjoy a vegetable salad with your lunch (or supper), or as the whole meal. Add some fruit for sweetness, flavor and variety.

* Add as many vegetables as you can to a lunchtime sandwich. Lettuce, tomatoes, cucumbers, sprouts, avocado, and spinach would all work well.

* Have some veggie sticks with or without dip on the side. Jicama, carrots, cucumbers, celery, bell peppers, grape tomatoes, radishes, and even sugar snap peas and snow peas. Most offer great crunch and chewing experience while the dip can add variety in flavors. This is a healthful alternative to chips.

* Enjoy a piece of fresh fruit for dessert.

* Top meat, chicken or fish with a salsa of choice.

* Add shredded carrots, zucchini, or yellow squash to meatloaf, casseroles, and burgers (both meat and meatless).

* Add shredded vegetables to pasta sauce as it cooks. Carrots, bell peppers, mushrooms, zucchini, and yellow squash all blend well in tomato sauce.

* Add vegetables as toppings to your pizza.

* If you’re a meat eater, plan a meatless meal for one or two days a week. Plan a meal around a vegetable-based soup, stir-fry, or casserole. Add beans or legumes of choice for added protein.

* Use fresh vegetable or fruit slices as a garnish on your plate. Make a point of eating them rather than just enjoying their looks next to other foods.

* Stuff acorn (or other) squash, bell peppers, hollowed out zucchini, or spaghetti squash with a vegetable-bean mixture and enjoy that for supper. Be sure to eat the “bowl” along with the stuffing!

* Add vegetables to lasagna layers. Fresh spinach, finely shredded carrot, thinly sliced yellow squash or zucchini, and finely chopped steamed kale would all work well.

* When cooking rice or another grain for a side dish, add some frozen peas and even finely shredded carrots during the last few minutes of cooking time. Your grain will be embellished with vegetables for added color, nutrition and flavor. Not a fan of peas? Try finely shredded kale or spinach or something else that sounds good to you.

* Need a meal in a hurry? Make a quick quesadilla by stir-steaming or stir-frying some veggies (use a pack of assorted frozen (and thawed in a colander under running water) vegetables to make it even faster). Add in a handful of cooked beans, if desired. Place them on a tortilla and sprinkle with cheese of choice. Fold the tortilla, heat the tortilla on a frying pan to crisp it up some, and enjoy!

* Try cauliflower rice as a way to add more veggies to your meal. We’re not knocking rice here, just adding veggies. If you want the real thing (rice, that is), you could make a mixture of half rice and half cauliflower rice.

* Add finely chopped vegetables to polenta.

* If you’re not a huge fan of vegetables, yet want to add more to your meals, try dressing them up with your favorite salsa, glaze or sauce.

* Add pureed cauliflower, winter squash, sweet potato, or even bell peppers into sauces, mashed potatoes and even pot pies for added flavor, nutrition, and color.

* Try thickening soups and stews with vegetables instead of cornstarch. Okra will thicken, as will starchy vegetables like potatoes. Blended corn, mashed white or sweet potatoes, and pureed cooked root vegetables such as carrots may also do the trick. Although not “vegetables,” pureed beans in liquid can also be used to thicken soups. Blend equal parts of beans and soup broth. Add the slurry back to the pot and your soup should thicken.

* Try adding mashed, roasted cauliflower to mashed potatoes. This will make the potatoes healthier and creamier.

* Try a lettuce wrap. Make your usual taco, tortilla, or sandwich filling (but of course, with added veggies), then wrap it in a stack of lettuce leaves instead. Or take it one step further and try large collard green leaves, turnip green leaves, or flat-leaf kale leaves. Yet another way to add more veggies to your meal!

* Try a fish-less sushi. Use mushrooms, cucumbers, and avocado along with the sticky rice.

* Add some finely chopped spinach to your favorite risotto. Add it toward the end of cooking time since spinach cooks really fast.

* On a cold winter day, start your meal with a small warm bowl of vegetable soup as an appetizer. You’ll get veggies in and also curb your appetite so you don’t overeat.

* On a warm summer day, start your meal with a side salad or veggies and dip. Like with the soup, you’ll get more veggies in and curb your appetite a bit.

Salads
* Add vegetables to tuna, chicken, meat, or bean salads. Tomatoes, radishes, bell peppers, onions, would all work well. Serve on a bed of lettuce or spinach (and EAT the greens!).

* Include a green salad as a side dish with lunch and/or supper. Eat this, in addition to your “side” vegetable.

* Add variety to green salads by adding other vegetables such as red or green cabbage, spinach, carrots, green peas (frozen, thawed), mushrooms, celery, radishes, cucumbers, yellow squash or zucchini, broccoli and/or cauliflower, sprouts, sugar snap peas, snow peas, bell peppers, cooked green beans, scallions, tomatoes, radicchio, or any other vegetable you want.

* For a little sweetness, add some fruit to your green salads, such as pineapple, orange slices, grapes, berries of any sort, diced apples, diced pears, diced peaches, or mango cubes.

* Embrace “slaws.” Cole slaw doesn’t have to be limited to cabbage and mayonnaise. Red cabbage, green cabbage, shredded Brussels sprouts, grated kohlrabi, grated carrots, pineapple tidbits, grated apple, peanuts, hazelnuts, dried cranberries, raisins, celery root, beets, radishes, turnips, parsnips, rutabagas, and even citrus fruits can all be incorporated into assorted vegetable slaws. Experiment and get creative with this one!

* Don’t get stuck in a rut with your salads. Vary your greens. There are plenty to choose from: iceberg, romaine, green leafy lettuce, red leaf lettuce, specialty lettuces, spring mix, baby green mixes, spinach, kale, shredded cabbage, even shredded collard greens…explore what’s available in your local store or farm market!

* Don’t just vary your bed of greens, but vary your toppings too! There are lots of possibilities including tomatoes, shredded carrots, celery, bell peppers, broccoli pieces, cauliflower pieces, cucumbers, cooked green beans, frozen (and thawed) green peas, sliced olives, raw yellow squash or zucchini slices, beet slices (pickled, steamed, or raw), asparagus (raw, steamed or sautéed), parsnips (raw, steamed or sautéed), roasted Brussels sprouts (or even raw), corn (canned, raw, frozen and thawed, steamed or boiled), shaved kohlrabi, jicama, shaved celery root, natural sauerkraut or other fermented vegetables (homemade is mild tasting and less pungent than the canned variety), onions (all varieties), butternut squash (raw, cubed and roasted, steamed, or sautéed).

* Don’t toss the broccoli stems! They’re perfectly edible. If the outer layer is too tough for you, shave it off with a vegetable peeler and save it for vegetable broth. Slice the remaining stalk into your salad for an added vegetable. They are crunchy but not tough, and taste like broccoli. Why toss them???

* Try making a vegetable salad without the greens, just for something different. Load it with tomatoes, shredded carrots, onions, bell peppers, cucumbers, sugar snap peas for sweetness, and any other veggies you want. Top it with your favorite dressing and enjoy!

Snacks and Other Foods
* Have some fruits and/or vegetable pieces available to snack on whenever you have a hunger urge. Sliced bell peppers, carrot and celery sticks, sliced radishes, sliced jicama, broccoli or cauliflower florets, whole cherry or grape tomatoes, raw sugar snap peas, raw snow peas, and sliced yellow squash or zucchini would all work well. Include some whole baby cucumbers for an easy grab and go, crunchy snack. For fruit, peeled Clementine oranges, grapes, apples, pears, sliced kiwi, cubed mango, diced pineapple, strawberries, plums, peaches, cherries (when they’re in season), and bananas would all work well for a quick and handy snack. On the run? Pack them in a to-go bag and you’ll have them whenever your “snack-attack” hits you.

* Boil a whole sweet potato with the peel on. Allow it to cool then store it in the refrigerator. When hungry, cut off a slice or two and enjoy it just as it is…plain and simple. When you get used to eating foods without added sugars, a boiled sweet potato will actually taste sweet to you.

* Add shredded fruits and vegetables to baked goods like quick breads and muffins. Shredded apples, carrots, yellow squash, and zucchini would all work well.

* Use a fruit puree as a dip on a fruit and cheese tray. Pureed raspberries and/or pineapple would be good.

* Use a vegetable puree as a dip on a vegetable tray. (Example: Roasted red bell peppers blended with a little balsamic vinegar.)

* Spread your favorite nut butter on apple or pear slices for a delicious, satisfying snack.

* Add mixed berries to some vanilla yogurt for a filling snack.

* Stuff celery sticks with your favorite nut butter.

* Enjoy a slice of cantaloupe topped with cashew cream or yogurt.

* Try spreading a tortilla or flatbread with your favorite nut butter, top it with thinly sliced banana and a few raisins. Roll it up and enjoy it right away, or wrap it for a to-go snack.

* Add fresh vegetable/fruit juice to your day, not as a meal replacer, but as a supplement.

Desserts
* Instead of making overly sweetened desserts like pie, cake and cookies, enjoy a piece of fresh fruit for dessert. When your taste buds get used to not being overrun with excess sugars, a piece of fruit will actually be refreshing and taste sweet.

* Puree fresh fruit to use as a dressing over another dessert such as cake, pie, pudding, and ice cream.

* Include fruit pieces or fruit puree into desserts like parfaits and puddings.

* Stew or poach pears with a little sweetener (sugar, honey, or maple syrup) and spice (ginger, cinnamon, cloves, star anise) for an elegant dessert.

* Try banana “nice cream” by blending a frozen (peeled) banana. Period. It’s delicious as it is, but can be embellished any way you want. When blending, add in a little vanilla extract, cocoa powder, or another fruit. It can be sweetened with whatever you want, if desired. Top it with chopped nuts, dried coconut, chocolate chips or your favorite fruit puree and you have a delicious, healthy, fruity dessert ready in very little time.

* For a refreshing dessert on a hot day, swirl a freshly made fruit puree of your choice into your favorite yogurt. Pour into popsicle molds and freeze.

* Make a parfait layering pudding or yogurt with 100% fruit puree, chopped fresh fruit of choice, and granola.

* Top your favorite pudding with a fruit puree (unsweetened, of course!), or small chunks of fresh fruit of choice.

* Make a refreshing fruit salad with whatever fruit you have available. Add a topping of 100% fruit puree, or stir in some pineapple tidbits with juice, then sprinkle with unsweetened coconut.

Plan Ahead
* If you know your time will be short during the work week, take some time on the weekend or one evening to prepare some fruits and veggies in advance. For instance, salad greens can be washed, spun dry, chopped, and stored in the refrigerator, ready for fast salad assembly any time you need it. Other salad vegetables may also be chopped in advance and stored in a covered container in the refrigerator for faster salad making.

* On a day off, make a large pot of soup that’s loaded with assorted vegetables. In fact, double the veggies (or at least increase the amount) called for in the recipe (if possible). This will increase the “hearty factor” of the soup along with the nutritional punch. Divide it into containers for grab-and-go lunches for the week, or for quick suppers when time is short.

* “Ditto” the above suggestion for making a large casserole with extra veggies on a day off. You’ll have lunches (or easy suppers) ready to go for the week.

* If you’re cooking something in the oven and have space, add some sweet potatoes wherever there’s room so they can bake at the same time. Enjoy them with meals during the week, or save them for special, sweet and satisfying snacks when needed.

* Keep frozen vegetables in the freezer. They can be ready at a moment’s notice to be used in a number of ways. Add them to soups, casseroles, stir-fries, quiches, pasta dishes, and rice or grain dishes. Thaw frozen vegetables like peas and carrots and add them to a green salad for extra nutrients, flavor, and variety.

* When grocery shopping, look for something new that you haven’t tried before in the produce isle. Make a point of including that in at least one dish during the coming week.

* Keep frozen assorted fruit in the freezer. This is handy especially when they’re out of season or you don’t have time to get to the store. They can be included in smoothies, blended into desserts, or thawed and used in whatever way needed.

* If you’ll be going off somewhere for the day, pack ready-to-go snack bags of easy to munch on veggies, like baby carrots, grape tomatoes, cucumber slices or baby whole cucumbers, sugar snap peas, snow peas, celery sticks, bell pepper strips, and maybe some easy to eat fruit like grapes, a plum, or a banana.

With all the suggestions above, I hope this gives you some ideas as to what will work for you in adding more fruits and vegetables to your day. If you have suggestions not mentioned above, please feel free to share them below! I’d love to hear from you!

Judi

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.

Lettuce 101 – The Basics

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Lettuce is a leafy green vegetable that we’re all familiar with. Many of us eat lettuce every day, whether it’s in a salad or included in a sandwich of some sort. It’s simply everyday fare. Yet, it’s a vegetable we can do more with than we think, and it often has more nutritional value than we give it credit for. I invite you to explore the possibilities of what you can do with lettuce and use more of it where you can. It’s more than just water packed in a green leaf! Check out the information below to learn more about this humble, noteworthy leafy vegetable!

Enjoy,
Judi

About Lettuce
Lettuce is an annual leaf vegetable of the aster family, Asteraceae. There are four varieties that are commonly grown: (1) asparagus lettuce with narrow leaves and a thick stem (i.e. celtuce, popular in China), (2) head or cabbage lettuce with leaves folded into a compact round head (i.e. iceberg), (3) leaf or curled lettuce, with leaves that are loose, curled and smooth-edged or oak-leaf in shape (i.e. green leaf), and (4) cos with smooth leaves that form a tall, oblong, loose head (i.e. romaine).

There are two classes of head lettuce: (1) Butterhead types (i.e. Boston and Bibb lettuces) with soft, large leaves that separate easily from the base of the stem, and (2) crispy types (i.e. iceberg lettuce), with crispy leaves that form hard, compact heads. Lettuces can have colors ranging from different shades of green to deep red and purple. Some newer varieties have variegated colors. The crisp head varieties are very popular in the United States.

Lettuce is by far the world’s most popular salad vegetable. It is native to the eastern Mediterranean region and western Asia. Lettuce was first cultivated by ancient Egyptians who transformed the plant from a weed with seeds used to produce oil, to a food grown for its leaves and seeds. The plant was introduced to Greeks and Romans, who gave it the name “lactuca” where the name “lettuce” came from. The plants eventually made their way around the world, where different varieties were eventually developed and cultivated, especially in Holland. People in most countries eat lettuce raw, whereas celtuce lettuce is often cooked in China. Most lettuce eaten in the United States is grown in California.

Nutrition and Health Benefits of Lettuce
Lettuce is one food you can eat without guilt, with only 11 to 20 calories in 2 cups, depending upon the variety. It has extremely little fat, little carbohydrate and protein. However, the nutrient content starts to pick up with fiber, having about 2 grams in 2 cups, depending upon the variety. When comparing nutrient value of assorted types of lettuce, romaine lettuce often tops the list with higher levels of specific vitamins and minerals, while iceberg is often toward the bottom. Nevertheless, iceberg lettuce does have nutritional value.

Romaine is the lettuce to choose when shopping for the most nutrient-dense lettuce. It supplies good amounts of Vitamin A (carotenoids), Vitamin K, folate, molybdenum, dietary fiber, manganese, potassium, biotin, Vitamin B1, iron, copper, Vitamin C, Vitamin B2, omega-3 fatty acids, Vitamin B6, phosphorus, chromium, magnesium, calcium, and pantothenic acid. Despite its high water and low calorie content, that’s a lot to be said for romaine lettuce!

Heart Health. Considering the wide range of nutrients provided by romaine lettuce, this lettuce in particular, can be considered a heart-healthy food. The Vitamin C and beta-carotene work together to help prevent oxidation of cholesterol, which would cause it to become sticky and cling to arterial walls forming plaque. The fiber in romaine lettuce helps to remove bile from the body, forcing the production of more bile. This in turn, lowers blood cholesterol. The folate in romaine helps to keep the amino acid homocysteine in check, thereby lowering the risk of heart disease. Furthermore, the potassium in romaine helps to keep blood pressure in check. There’s plenty of reason to opt for romaine lettuce when you can!

How to Select Lettuce
No matter what type of lettuce you’re buying, you want your lettuce to be as fresh as possible. Look for brightly colored leaves that appear crisp, not wilted, and are free of blemishes. If possible, choose heads with stems that are not browning from the base.

How to Store Lettuce
To stay crisp and fresh, lettuce needs moisture and air. Here are the steps to keeping lettuce fresh and crisp, according to https://thespruceeats.com:

Loose Leaf Lettuce. Remove any damaged leaves, then wash your lettuce. Dry it in a salad spinner or on paper towels. Wrap the lettuce in dry paper towels or a clean cloth and place it in a rigid storage container with a lid. The towel will absorb any excess water while helping to maintain a humid environment. It’s helpful to store the washed lettuce in the crisper drawer of the refrigerator for proper temperature during storage. If not possible, store them toward the bottom of the refrigerator and try to keep the container from resting against the back of the refrigerator where the lettuce might freeze. Replace the paper towel or cloth when it feels wet. Check the lettuce every day or two and remove any leaves that are not at their best. Use loose leaf lettuce within 7 to 10 days for best quality.

Head Lettuce (Unwashed). Remove any outer leaves that are wilted or damaged. Leave the heads intact and do not wash them until you are ready to use the lettuce. Store the head of lettuce wrapped in paper towels or a clean cloth in the crisper drawer of the refrigerator. Replace the towels when they appear wet. Head lettuce can last from one to three weeks when stored like this. If the outer leaves start to look bad, remove and discard them until you reach inner leaves that look good. Use them as soon as possible.

Storing Washed and Cut Lettuce. Wash and spin dry cut lettuce. If you do not have a salad spinner, allow the lettuce to air dry on paper towels or a clean cloth towel. Wrap your washed/dried lettuce in a dry paper or cloth towel and place it in a rigid covered container. A plastic bag may be used, but they may keep better in a covered container since that will protect them from getting bumped and bruised. Store it in the crisper drawer if possible, for optimal temperature. Replace the towel if it gets wet, and remove any damaged/aging leaves for optimal storage life.

Tips for Lettuce Storage. (1) Lettuce bruises or gets damaged easily. So, try not to shove other foods or containers against your lettuce in the refrigerator. That’s why storing lettuce in a container can be helpful. (2) Try not to push your lettuce to the back of the refrigerator, where it might freeze. If this happens, it will not be good for salads, as freezing lettuce makes it mushy. (3) If you’re slow to eat your lettuce, choose romaine or iceberg, which seem to keep the longest.

Reviving Wilted Lettuce. If your lettuce starts to wilt, revive it by placing it in a bowl of ice water for a few minutes before you use it. Dry the soaked lettuce, then use it as planned.

When to Discard Lettuce. If your lettuce starts to look slimy, brown, moldy, and/or develops a bad odor, it’s time to toss it out.

Quick Ideas and Tips for Using Lettuce
* Add lettuce of any type to your sandwiches, burgers, or wraps for added crunch, flavor and a little nutrient boost.

* Just about everything goes with lettuce. When making a meal salad, get creative! Add a variety of your favorite foods from different categories…proteins, fruits, other vegetables, grains, dairy and non-dairy. Add your favorite dressing and enjoy! Change it up as often as you can for variety and nutrient balance.

* Enjoy a lettuce wrap with your favorite foods. Use large lettuce leaves, and double or triple them for strength if needed. Fill with your favorite sandwich, taco or burrito filling, wrap and enjoy!

* Years ago, lettuce was always cooked…mostly in soups. If you’re really looking for something different to try, add some lettuce to a vegetable soup at the end of cooking! The heat will wilt the lettuce while it still maintains some of its crunch. The same thing can be done with arugula and spinach.

* If you’re concerned about bacteria or other microbes on your food, opt for whole heads of lettuce (those with leaves still attached to the base). Researchers have found that whole heads of lettuce had FAR less bacteria on them than the cut, bagged varieties. This is true, even for those labeled as being “triple washed” and “ready to eat.”

* Lettuce can bruise easily. When washing/cutting lettuce in advance to be stored in the refrigerator, either tear the lettuce or cut it with a plastic lettuce knife (rather than a metal knife). Cutting lettuce in advance with a metal knife can bruise the lettuce, causing brown edges on the leaves where it was cut. This is not a problem if you will be eating your lettuce right away, but may be noticeable for stored prepared lettuce.

* When storing lettuce, keep it away from ethylene-producing fruit, which would cause the lettuce to age prematurely. Such fruit includes apples, bananas, tomatoes, avocados, kiwi fruit, and cantaloupe. [Note that this is not an all-inclusive list.]

* Lettuce contains a lot of water. Why not add some to your next smoothie?

* Try adding some shredded crisp lettuce to your next vegetable stir-fry!

* Next time you grill something, take a head of lettuce like iceberg or radicchio, slice it in half through the core, and grill it, cut side down. It will have grill marks, and a hint of smokiness what will add an interesting flavor twist to your next salad.

* When you’re braising something, try adding some crispy romaine along with or instead of cabbage. Lettuce absorbs other flavors readily, so this should enhance the flavor of your dish.

* When you want a quick snack, top some crispy lettuce leaves with your favorite cracker topping, like nut butter and fruit, hummus, egg salad, chickpea salad, refried beans, cheese, or anything like that.

*Are you wondering what those brown spots toward the base of lettuce stems are and if it’s safe to eat? Check out my video about lettuce rust…what it is, if it’s safe, and how to prevent it… https://youtu.be/BfCfn1iCxDo

Herbs/Spices That Go Well with Lettuce
Basil, capers, cayenne, chervil, cilantro, cumin, dill, garlic, ginger, lovage, mint, mustard, parsley, pepper (black, white), salt, tarragon, thyme

Foods That Go Well with Lettuce
Proteins, Legumes, Nuts, Seeds: Almonds, beans, beef, cashews, chicken, chickpeas, eggs, hazelnuts, pecans, pine nuts, pistachios, seafood, seeds (i.e. pumpkin, sesame, sunflower), tahini, tempeh, tofu, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, carrots, cauliflower, celery, celery root, chayote, chiles, chives, cucumbers, fennel, greens (baby and other salad greens), jicama, leeks, mushrooms, nori, onions, parsnips, peas, potatoes, radicchio, radishes, scallions, shallots, sprouts, squash (summer and winter), sugar snap peas, tomatoes, watercress

Fruits: Apples, avocados, citrus fruits (lemons, lime, grapefruit, oranges, tangerines), cranberries (dried), mangoes, olives, pears, pomegranates, persimmons, raisins

Grains and Grain Products: Bulgur, corn, corn chips, corn tortillas, croutons, quinoa, rice

Dairy and Non-Dairy: Buttermilk, cheese (dairy and nondairy), crème fraiche, yogurt

Other Foods: Honey, mayonnaise, miso, oil, soy sauce, tamari, vinegar, Worcestershire sauce

Lettuce has been used in the following cuisines and dishes…
Lettuce wraps, salads, sandwiches, soups

Suggested Flavor or Food Combos Using Lettuce
Use lettuce with any of the following combinations…

Almonds + Avocado + Carrots + Smoked Tofu + Tomatoes
Almonds + Jicama + Orange
Apples + Celery + Lime + Raisins + Walnuts
Avocado + Grapefruit + Pecans + Radicchio
Carrots + Cucumbers + Dill + Feta Cheese
Chickpeas + Cucumbers + Feta Cheese + Olives + Red Onions + Tomatoes
Dill + Garlic + Lemon + Scallions
Dijon Mustard + Lemon + Olive Oil + Scallions
Fennel + Grapefruit
Figs + Goat Cheese + Tarragon
Gorgonzola Cheese + Hazelnuts + Lemon + Olives
Pears + Sherry Vinegar + Walnuts

Recipe Links
Stir-Fry Lettuce https://www.thespruceeats.com/stir-fry-lettuce-recipe-695327

Thai Basil Chicken Lettuce Wraps https://www.thespruceeats.com/thai-basil-chicken-lettuce-wraps-3217221

Classic Wedge Salad https://www.thespruceeats.com/classic-wedge-salad-4688322

Stir-Fried Garlic Lettuce (vegan) https://www.theperfectpantry.com/2009/10/shao-hsing-wine-recipe-stirfried-garlic-lettuce.html

Strawberry, Blueberry & Greens Salad with Honey Vinaigrette https://www.thekitchenismyplayground.com/2015/05/strawberry-blueberry-greens-salad-with.html

Parmesan Crusted Romaine and Chicken https://sweetphi.com/parmesan-crusted-romaine-chicken-eating-better-health-key/

Lettuce Salad with Tomato and Cucumber https://ifoodreal.com/lettuce-salad/

38 Recipes using Salad Greens https://www.bonappetit.com/test-kitchen/ingredients/slideshow/lettuce-recipes

Orange Romaine Salad https://www.allrecipes.com/recipe/89712/orange-romaine-salad/?internalSource=rotd&referringId=16350&referringContentType=Recipe%20Hub

Roasted Lettuce, Radicchio, and Endive https://www.allrecipes.com/recipe/246655/roasted-lettuce-radicchio-and-endive/?internalSource=staff%20pick&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%201

Strawberry and Feta Salad https://www.allrecipes.com/recipe/62686/strawberry-and-feta-salad/?internalSource=hub%20recipe&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%208

Holiday Lettuce Salad https://www.tasteofhome.com/recipes/holiday-lettuce-salad/

40 Lettuce Recipes You Can Get Excited About https://www.tasteofhome.com/collection/lettuce-recipes/

Cranberry Almond Lettuce Salad https://www.food.com/recipe/cranberry-almond-lettuce-salad-105318

Resources
https://www.britannica.com/plant/lettuce

http://justfunfacts.com/interesting-facts-about-lettuce/

https://www.tasteofhome.com/collection/protein-packed-lettuce-wrap-recipes/

https://www.thespruceeats.com/store-lettuce-for-freshness-996048

https://www.thespruceeats.com/all-about-lettuce-2217514

https://www.thespruceeats.com/how-to-wash-lettuce-and-greens-2216968

https://www.thekitchn.com/we-tried-3-ways-to-store-salad-greens-and-heres-our-winner-tips-from-the-kitchn-211770

https://www.thekitchn.com/lettuce-is-so-much-more-than-salad-here-are-10-more-ways-to-eat-it-tips-from-the-kitchn-220136

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

About Judi

Lima Beans 101 – The Basics

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About Lima Beans
Lima beans, often called butter beans because of their buttery texture, are thought to have originated in South America. Early European explorers first discovered them in Lima, Peru. With that, their name as “lima beans” was established. It is believed that the beans have been cultivated in Peru for over 7,000 years. They were carried around the world by explorers and have since become an important crop in Africa and Asia. In the United States, most commercial production is in California.

There are many types of lima beans, with the most popular in the United States being the Fordhook (also known as the butter bean), and the baby lima bean. The pod is flat, oblong, slightly curved, and usually about three inches long. The pods often contain two to four seeds that have come to be known as lima beans. The seeds are usually a cream to green color. However, some varieties can have white, red, purple, brown or even black seeds. Limas have a starchy, potato-like flavor and a grainy yet slightly buttery texture.

Nutrition and Health Benefits of Lima Beans
Lima beans are an excellent source of molybdenum, with one cup providing 313% of our daily needs of this important trace mineral. Limas are a very good source of dietary fiber, copper and manganese. They are also a good source of folate, phosphorus, protein, potassium, Vitamin B1, iron, magnesium and Vitamin B6. One cup of cooked lima beans has 216 calories, 13 grams of fiber, and almost 15 grams of protein. They have very little fat, zero cholesterol, and are very low in sodium.

Caution. Lima beans should never be eaten raw. This includes grinding them for flour, which should not be done. They contain compounds that, when damaged, can release cyanide. To destroy the enzymes that release these compounds, it is extremely important to soak and completely cook your lima beans before eating them. Once this is done, they can be a very beneficial addition to a healthy diet.

Iron. One cup of cooked lima beans provides about 25% of our Daily Value of iron. This can be important, especially if you have low iron levels. Serve your lima beans with a Vitamin C-rich food (such as bell peppers or citrus fruits) in the same meal and your iron absorption will be increased.

Heart Health. Lima beans are rich in fiber, folate, potassium, and magnesium, all of which contribute in unique ways to improve and maintain heart health. Limas are rich in soluble dietary fiber which helps to remove cholesterol from the body, helping to reduce the risk of heart disease. Folate, which is plentiful in lima beans, is known to help keep homocysteine levels in check, thereby helping to reduce the risk of heart disease. Limas are rich in potassium and magnesium. These are important in helping blood vessels to relax, maintaining proper blood pressure.

Free Radical Protection. Limas are a very good source of manganese. This mineral is a key factor in antioxidant compounds that seek out and destroy harmful molecules in the body, reducing oxidative stress. This helps the immune system to function at its best warding off disease and helping to prevent various health conditions.

Sulfite Sensitivity. Lima beans are an excellent source of molybdenum, a trace mineral that is part of the enzyme that metabolizes sulfites. Sulfites are added to many foods and even medications as preservatives. Yet, some people are sensitive to sulfites, causing a rapid heartbeat, headache and disorientation. Those who react to sulfites may be deficient in molybdenum. If this is the case, lima beans may help alleviate that problem.

How to Select and Store Lima Beans
Fresh Lima Beans. Fresh lima beans are not easily found, and are usually sold in specialty markets or farmer’s markets where they are locally grown. If you find fresh lima beans, look for ones that are firm, dark green and glossy, and without blemishes, wrinkling or yellowing. They are extremely perishable, so if they are shelled, examine them closely for mold or decay.

Fresh lima beans in their pods should be refrigerated and used within a few days. For optimal storage, shell the beans, blanch them, then freeze or dehydrate them. Frozen lima beans do not need to be thawed before being cooked. Once cooked, they should be used quickly as they will only keep refrigerated (in a covered container) for 3 to 4 days.

Dried Lima Beans. Many grocery stores carry dried lima beans, as prepackaged or in bulk bins. Make sure there is no evidence of moisture or insect damage. Store your dried lima beans in an airtight container in a cool, dry, dark place, where they will keep at good quality for 2 to 3 years. However, when stored properly, they will be safe to eat well beyond that.

Canned Lima Beans. Most grocery stores stock canned lima beans, and they are usually stamped with a “best by” date. For long-term storage, look for a stamped date as far in the future as you can find. Read ingredient labels, as some canned lima beans may contain additives that you may or may not want. Salt, coloring agents, firming agents, and flavorings may be added. Organic lima beans may not have coloring or firming agents, but still may have some flavorings added, so it’s important to read the ingredients list to be sure the contents will meet your needs. Also, some canned foods still contain liners made with BPA (Bisphenol-A), an anticorrosive agent, whereas others are not. If BPA is a concern to you, be sure to read the label carefully and also check for information stamped on either end of the can itself. If there is no mention of BPA anywhere on the can, it most likely has a liner that contains BPA.

Canned lima beans should be stored in a cool, dry place. If you notice rust, leaking, extreme damage to the can, or bulging, discard the can. The contents may not be safe to eat. If your canned beans have an off odor, flavor or appearance, or if there is mold in them, they should be discarded. Unopened, properly stored cans of lima beans will maintain a good quality for 3 to 5 years, but will be safe to eat beyond that, even if it is beyond the “best by” date. Note that over time, even though the beans will be safe to eat, the flavor, texture and color may change.

Once opened, canned lima beans should be stored in the refrigerator in a covered container and used within 3 to 4 days. If you cannot use them within that time, simply place the lima beans in a covered, airtight container and store them in the freezer. They will maintain their best quality for 2 months, but will be safe to eat beyond that.

Frozen vs Canned vs Dried Lima Beans
Cost. When comparing the cost per serving, there were a number of options to compare: frozen limas in steamable packaging, frozen limas in non-steamable packaging, dried lima beans (baby and large), and canned lima beans (non-organic (baby and large), organic, and seasoned). There was a wide swing in price per serving based on prices I found at the moment and the type of bean, brand, vendor and organic vs non-organic options available. Because prices can vary so much considering all the variables, the best way to find the cheapest price per serving would be to carry a calculator to the store with you and compare among what is available at the time. However, here are my findings that could very likely apply to most scenarios.

Cost per 1/2 cup serving:
$0.13 Baby dried lima beans (generic brand) at $1.72 per 16 oz bag
$0.17 Large dried lima beans (generic brand) at $2.22 per 16 oz bag
$0.27 Frozen lima beans (generic brand) in regular packaging at $1.34 per 16 oz bag
$0.27 Canned large butter beans (Bush’s) at $0.94 per 16 oz can
$0.33 Canned seasoned lima beans (Margaret Holmes) at $1.16 per 15 oz can
$0.34 Frozen lima beans (generic brand) in steamable packaging at $1.34 per 12 oz bag
$0.67 Canned organic butter beans (Eden brand) at $2.34 per 15 oz can

Overall, the dried lima beans were the cheapest per serving, with BABY limas, generic brand, at a large discount store being the cheapest at $0.13 per serving. Considering the difference in cost per serving between the dried lima beans and the next in line with respect to cost, it seems safe to assume that dried lima beans are your cheapest option. Even when considering the cost of electricity or gas and water to prepare the beans, the dried beans will probably still be your least costly.

When comparing canned vs frozen lima beans, the frozen generic brand in regular (not steamable) packaging tied in price per serving with Bush’s brand canned large butter beans. This was an interesting discovery and makes some brands of canned beans worth adding to your pantry for an emergency food or when time for food preparation is short.

Price per serving increased with specialty packaging (steamable) or treatment of the beans (seasoned or organic). So, it’s helpful to have this knowledge when shopping for lima beans, understanding which would be your least expensive per serving, and knowing that you’ll pay more per serving for specific options, especially organic.

Overall winner = Dried baby lima beans

Convenience. Needless to say, canned beans are more convenient than dried beans, and even frozen lima beans since they still need to be cooked. You simply open the can, rinse and drain the beans, and they’re ready to use. The canned beans are an excellent choice if you’re always short on time and can’t (or don’t want to) take the time to cook dried beans. However, it does not take a lot of time to prepare frozen lima beans. They usually cook in about 15 minutes. They can be put on the stove first to cook as other foods are being prepared. So, they are a close second to canned beans with regard to convenience. With that being said, canned beans should be a staple item kept in your pantry in case of an emergency. If the power goes out or if you temporarily lose your water supply, canned beans can be eaten straight from the can (where frozen or dried beans cannot be eaten without being cooked first). Canned beans can be a lifesaving source of food when there is no way to cook. It’s better to be prepared, and not need it, then need it and not be prepared!

Many people believe cooking dried beans is a big ordeal. However, when considering “hands on” time, it’s actually very little. It takes little time to sort and rinse the beans then cover them with water in a pot. After being soaked, it takes little time to drain them then refill the pot with water. The cooking process pretty much takes care of itself. Then draining them takes little time, again. So, it’s really not hard nor time-consuming to cook dried beans when considering actual hands-on time. Furthermore, they can be cooked in a slow cooker or pressure cooker to make things a little simpler.

Overall winner = Canned lima beans

Nutritional Value. The nutritional value of canned or frozen lima beans is about the same as cooked dried lima beans. Either way, the beans need to be cooked completely before being eaten or canned, so they should have about the same nutrient content. So, this factor should not be a determinant when considering which form of lima bean to buy.

Overall winner = Three-way tie

Additives. If you want to avoid any additives in your foods, cooking dried or frozen lima beans is an excellent option. In this case, you can control what is added to the beans. Canned beans may have added salt and other ingredients as firming or color retention agents. Organic canned beans will not have firming or color retention agents, but still may have added salt. Some beans are canned without salt, so read the label to be sure. So, organic beans may be a good choice for you. Otherwise, cooking dried beans gives you complete control as to what is added to your beans. Frozen lima beans usually do not have any additives in them, so they are another excellent option if you’re avoiding additives of any sort. When in doubt, read the label to be sure.

Overall winner = Tie between dried and frozen lima beans

BPA. BPA (bisphenol-A) is an anticorrosive agent that has been used in can linings and other applications such as water bottles, bottle caps, water supply lines and even dental sealants. Research has found that this agent may cause harmful effects such as increased blood pressure and damage to unborn fetuses and young children. If you’re concerned about the possible harmful effects of BPA, it’s wise to look for cans labeled as BPA-free. Progressively, more manufacturers are using BPA-free cans, but not all. So, it pays to read the label or the information that was stamped on the end of the can. To avoid BPA from cans, cooking dried or frozen beans ensures you’re not ingesting any of the chemical.

Overall winner = Tie between dried and frozen lima beans

Flavor and Texture. Taste perception is subjective and differs from person to person. However, the overall consensus is that cooked dried beans taste better than canned beans. I agree with that statement (in my humble opinion). When adding frozen lima beans to the comparison test, I personally find the flavor of frozen lima beans to be the best among the three options (canned, frozen, dried and cooked). If flavor is a big factor for you, then cooking frozen lima beans may be your best option, followed by cooked dried, then canned. The advantage of cooking your own frozen or dried beans gives you the opportunity to flavor them to your liking. Adding onions, garlic, and/or herbs during the cooking process allows flavors to infuse in the beans that would not otherwise happen. If you still need the convenience of canned beans, adding them to soups, stews or other dishes where they will be combined with a lot of other foods, may mask the flavor difference of canned beans.

Overall winner = Frozen lima beans

How to Prepare Dried Lima Beans
First sort through your dried beans to remove any stones, debris, or damaged beans. Then give them a good rinse, and drain the beans. Then they need to be soaked. There are two ways to soak your dried lima beans…

Long Soaking Method. Simply place your sorted and rinsed beans in a large pot with a lid. Cover them with at least two inches of water and allow them to sit in the covered pot for 6 to 8 hours or overnight. Drain the water and cover them by at least one inch of fresh water. Cook as directed below.

Quick Soaking Method. Place your sorted and rinsed beans in a large pot with a lid. Cover them with at least two inches of water and bring them to a boil. Boil the beans for two minutes, then remove the pot from the heat. Cover the pot with its lid, then allow them to sit for two hours. Drain the water and cover them by at least one inch of fresh water. Cook as directed below.

Cooking Your Soaked Beans. Bring your soaked beans that have been covered with fresh water to a boil. Lower the heat to simmer and tilt the lid on the pot. Allow them to simmer slowly until the beans are tender. This will usually take about 45 minutes. Skim off any foam that forms as they are cooking.

Important! Do not add any salty or acidic ingredients to your beans as they are cooking. This will cause them to become firm and will be hard to cook properly. If seasoning is desired, add any salty or acidic ingredients toward the end of cooking time. If desired, aromatic ingredients such as onions, garlic, and herbs may be added at the start of cooking to flavor your lima beans.

Quick Ideas and Tips for Using Lima Beans
* Try a succotash burrito or taco filling. Combine cooked lima beans with corn, chopped tomatoes and scallions. Top with diced avocado, cilantro, and a little hot pepper if desired. Enjoy!

* Blend cooked lima beans and sweet potatoes together. Serve with your favorite grain and vegetable.

* Add lima beans to your favorite vegetable soup.

* Lima beans are very versatile. Use them as a main dish, a side dish, in soups, stews, and curries, and even in salads. Get creative!

* Try roasted lima beans! Dry cooked lima beans on a cloth or paper towel. Transfer them to a bowl, coat them with a little olive oil, and sprinkle with salt, lime juice, and some cayenne powder or paprika. Spread on a baking sheet and roast at 425F until they are slightly browned. Watch carefully, as they can burn easily. Enjoy them hot or at room temperature. Store extras in the refrigerator to enjoy later.

* For easy and flavorful lima beans, cook a pack of frozen lima beans in stock or broth of your choice. Add in a little onion, garlic, thyme, salt and pepper and you’re done!

Herbs/Spices That Go Well with Lima Beans
Basil, bay leaf, chervil, chili pepper flakes, cilantro, dill, fennel seeds, garlic, horseradish, marjoram, mint, nutmeg, oregano, parsley, pepper (black), rosemary, sage, salt, sorrel, sumac, thyme

Foods That Go Well with Lima Beans
Proteins, Legumes, Nuts, Seeds: Bacon, beans (green), chicken, ham, pork, seafood

Vegetables: Bell peppers, carrots, chives, cucumber, eggplant, fennel, kale, leeks, lettuce, mushrooms, onions, scallions, spinach, squash (winter and summer), tomatoes and tomato paste

Fruits: Lemon, olives

Grains and Grain Products: Corn, quinoa, rice

Dairy and Non-Dairy: Butter, buttermilk, cheese (esp. cheddar, feta, Parmesan), cream, yogurt

Other Foods: Molasses, oil (esp. olive), tamari, vinegar (esp. cider, red wine), wine (dry white)

Lima Beans have been used in the following cuisines and dishes…
Casseroles, dips, purees, salad (i.e. three bean), soups, Southern (U.S.) cuisine, spreads, stews, succotash

Suggested Flavor or Food Combos Using Lima Beans
Add lima beans to any of the following combinations…

Chili pepper flakes + garlic + lemon juice + olive oil
Corn + tomatoes (succotash)
Corn + garlic + rosemary + tomatoes (succotash)
Fennel + garlic
Feta cheese + olives + tomatoes
Feta cheese + spinach
Garlic + lemon + olive oil + oregano
Garlic + onions
Scallions + yogurt

Recipe Links
Corn and Lima Bean Salad https://www.myrecipes.com/recipe/corn-and-lima-bean-salad

Garlicky Lima Bean Spread https://www.myrecipes.com/recipe/garlicky-lima-bean-spread

Bacon-Wrapped Chicken with Basil Lima Beans https://www.myrecipes.com/recipe/bacon-wrapped-chicken-beans

Herbed Lima Bean Hummus https://www.epicurious.com/recipes/food/views/Herbed-Lima-Bean-Hummus-103043

Southern Lima Beans with Rice https://www.food.com/recipe/southern-lima-beans-with-rice-51795

Baby Lima Beans (Butterbeans) https://www.foodnetwork.com/recipes/trisha-yearwood/baby-lima-beans-butterbeans-recipe-2116626

Lemon Salmon with Lima Beans https://www.foodnetwork.com/recipes/food-network-kitchen/lemon-salmon-with-lima-beans-recipe-2106927

Lima Bean Tahini Dip https://www.foodnetwork.com/recipes/food-network-kitchen/lima-beantahini-dip-8246428

Farmer’s Caviar https://www.foodnetwork.com/recipes/farmers-caviar-5407929#reviewsTop

Butterbeans with Butter, Mint, and Lime https://www.epicurious.com/recipes/food/views/butter-beans-with-butter-mint-and-lime-51238420

Greek Style Baked Lima Beans https://holycowvegan.net/greek-style-baked-lima-beans/#wprm-recipe-container-13108

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=59#descr

https://www.stilltasty.com/fooditems/index/17565

https://www.stilltasty.com/fooditems/index/17564

https://www.livestrong.com/article/42153-lima-beans-nutrition-information/

https://www.organicfacts.net/lima-beans.html

https://www.healthline.com/nutrition/foods-high-in-soluble-fiber#section2

https://www.dovemed.com/healthy-living/natural-health/7-health-benefits-of-lima-beans/

https://www.livestrong.com/article/280126-health-benefits-of-lima-butter-beans/

https://www.foodnetwork.com/recipes/roasted-lima-beans-recipe-1969781

https://healthyeating.sfgate.com/dried-beans-vs-canned-beans-nutritional-values-3026.html

https://cooking.stackexchange.com/questions/67651/do-frozen-lima-beans-contain-cyanide/67660

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

Cumin 101 – The Basics

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Here’s a comprehensive article all about the spice cumin. If you need to know a little something about this highly prized spice that has been enjoyed throughout history, you should find your answer below. From what it is, the history of cumin, its nutritional aspects, and how to use it, is all covered, and more!

Enjoy!
Judi

Cumin 101 – The Basics

About Cumin
The spice cumin is native to the Mediterranean region. It has been cultivated in the Middle East, India, China, and Mediterranean countries for thousands of years. Throughout history, cumin has played an important part in the cuisines and medicine of the region. During Biblical times, cumin was used as a spice in soup and bread, and also as a currency to pay tithes to priests. Ancient Egyptians used cumin in the mummification process of pharaohs.

Ancient Greeks and Romans used cumin as a culinary spice, especially since it was readily available. It was often used as a substitute for black pepper, which was very expensive and hard to obtain at the time.

Cumin was commonly used in Europe during the Middle Ages. It became known as a symbol of love and fidelity. People often carried cumin seeds with them when attending weddings, and wives often sent loaves of cumin bread with husbands who were going off to war.

Cumin seeds look similar to caraway seeds. They are yellow-brown, and oblong with longitudinal ridges. Cumin belongs to the same botanical family (Umbelliferae) as caraway, parsley, and dill. It has a strong, earthy flavor that can be described as peppery with slight citrus undertones. Cumin is available in both whole seeds and a ground powder. Cumin is the world’s second most popular spice, second to black pepper. The seeds come in brown, black and white colors.

Nutrition and Health Benefits of Cumin
Cumin in an excellent source of iron, and has appreciable amounts of manganese, calcium, magnesium, phosphorus and Vitamin B1.

Cumin has some important health benefits, as follows…

Iron. Cumin is an excellent source of iron. Since iron is a vital part of hemoglobin in our blood, it plays a key role in transporting oxygen from the lungs to all cells of the body. Iron is also necessary for proper energy metabolism through its role in specific enzymes in the production of energy. Iron is also used in keeping the immune system healthy by being a key component in the reproduction and maturation of immune cells, especially lymphocytes. Two teaspoons of cumin seeds provide almost 3 mg of iron, or about 16 percent of our Daily Value of iron. That’s impressive!

Digestion. Traditionally, cumin seeds have been used to help promote healthy digestion. Recent research has backed that up by finding that cumin promotes the release of pancreatic enzymes which are critical for proper digestion and nutrient absorption.

Cancer prevention. Cumin seeds may also have anticancer properties. Research has shown that cumin protected laboratory animals from stomach and liver tumors. This anticancer effect may be due to cumin’s ability to enhance liver detoxification enzymes in addition to its powerful free radical scavenging properties. Researchers speculate these properties alone may give cumin health-promoting effects yet to be identified.

How to Select Cumin
For the longest shelf-life, select whole cumin seeds. The ground powder is convenient, but tends to lose its flavor quickly. Cumin seeds can be used whole, or ground to a powder in a spice grinder or mortar and pestle.

How to Store
Cumin seeds and powder should be kept in a tightly sealed glass container in a cool, dry, and dark place. Ground cumin keeps well for about six months. Whole seeds will stay fresh for about one year. To extend the life of whole cumin seeds, they may be kept tightly wrapped in the freezer.

How to Prepare Cumin
Whole seeds and ground cumin can be used straight from the jar. However, lightly toasting the seeds before being used brings out their full aroma and flavor.

Quick Ideas and Tips for Using Cumin
* Cumin is often combined with black pepper and honey in middle Eastern countries. This combination is often used to flavor vegetables, chicken and fish dishes.

* A warming cup of cumin tea can be made by bringing seeds to a boil in water, then letting them steep for 8 to 10 minutes. This can help reduce bloating and intestinal gas.

* Cumin is often used to flavor lentils, chickpeas, and black beans. The flavor of cumin blends well with legumes, so remember that as a flavor option the next time you cook beans.

* Flavor up rice by adding toasted cumin seeds, dried apricots, and almonds.

* Cumin goes well with just about any grain. If you want to add a little flavor, sprinkle on a little ground cumin.

* Give vegetables a North African flavor twist by adding a little cumin.

* The flavor of cumin is very strong. If you’re not sure, just sprinkle a little on your food, then taste it, and go from there.

* Whole cumin seeds can be lightly toasted in a hot, dry skillet for 5 minutes. This step intensifies the flavor, giving them a deep, smoky flavor. Keep the seeds moving in the pan so they don’t burn. Add toasted cumin seeds to salads, roasted potatoes or other vegetables, bread doughs, and soups.

* For the best flavor, toast cumin seeds before grinding them into powder.

* Tempering cumin seeds with other spices is a common technique used in Indian cooking. This step releases flavors and aromas from the spices before adding other ingredients. Simply fry them in oil briefly until they are aromatic and start to pop, then add other ingredients. This will infuse the entire dish with the cumin flavor.

* Sprinkle ground toasted cumin on avocado toast.

* Add cumin to pork and lamb dishes.

* Sprinkle a little ground cumin over a boiled egg, along with a little salt.

* Sprinkle a little cumin onto a cheese omelet as it finishes cooking.

* Add whole cumin seeds early in cooking to allow time for the flavors to be released.

* The flavor of ground cumin is more concentrated that that of the whole seeds. When switching one for the other, use less of the ground spice than the whole seed.

Herbs/Spices That Go Well with Cumin
Cardamom, cayenne, chili powder, cilantro, cinnamon, cloves, coriander, curry powder, fenugreek, garlic, ginger, mint, nutmeg, oregano, paprika, pepper, turmeric

Foods That Go Well with Cumin
Proteins, Legumes, Nuts, Seeds: Beans (in general), beef, chicken, chickpeas, eggs, lamb, lentils, peas, seafood, sesame seeds, walnuts

Vegetables: Bell peppers, cabbage, carrots, chiles, chives, eggplant, mushrooms, onions, potatoes, sauerkraut, squash (i.e. kabocha), tomatoes and tomato sauce, vegetables (root)

Fruits: Avocados, lemon, lime, tamarind

Grains and Grain Products: Bulgur, grains (in general), rice

Dairy and Non-Dairy: Cheese (i.e. cheddar, Swiss), yogurt

Other Foods: Cocoa

Cumin has been used in the following cuisines and dishes…
North African cuisines, baba ghanoush, baked goods (i.e. breads), burritos, chili, Cuban cuisine, curries, dals, enchiladas, Greek cuisine, hummus, Indian cuisine, kebabs, Latin American cuisines, marinades, Mediterranean cuisines, Mexican cuisine, Middle Eastern cuisines, Moroccan cuisine, purees, salad dressings, salads (i.e. bean, rice), salsas, sauces (i.e. tomato), soups, Southeast Asian cuisines, Spanish cuisine, stews, tacos, Tex-Mex cuisine, Turkish cuisine

Suggested Flavor Combos Using Cumin
Add cumin to any of the following combinations…

Avocado + black beans + lime + tomatoes
Black beans + cilantro + garlic
Cilantro + curry spices
Garlic + Potatoes
Paprika + tomatoes

Recipe Links
Curried Cumin Potatoes https://www.allrecipes.com/recipe/38033/curried-cumin-potatoes/?internalSource=staff%20pick&referringId=1137&referringContentType=Recipe%20Hub

Boilermaker Tailgate Chili https://www.allrecipes.com/recipe/78299/boilermaker-tailgate-chili/?internalSource=staff%20pick&referringId=1137&referringContentType=Recipe%20Hub&clickId=cardslot%203

Homemade Black Bean Veggie Burgers https://www.allrecipes.com/recipe/85452/homemade-black-bean-veggie-burgers/?internalSource=hub%20recipe&referringId=1137&referringContentType=Recipe%20Hub&clickId=cardslot%205

Refried Beans without the Refry https://www.allrecipes.com/recipe/70312/refried-beans-without-the-refry/?internalSource=hub%20recipe&referringId=1137&referringContentType=Recipe%20Hub&clickId=cardslot%206

Vegan Black Bean Soup https://www.allrecipes.com/recipe/25333/vegan-black-bean-soup/?internalSource=hub%20recipe&referringId=1137&referringContentType=Recipe%20Hub&clickId=cardslot%208

Fish Tacos with Honey-Cumin Cilantro Slaw and Chipotle Mayo https://www.allrecipes.com/recipe/149052/fish-tacos-with-honey-cumin-cilantro-slaw-and-chipotle-mayo/?internalSource=hub%20recipe&referringId=1137&referringContentType=Recipe%20Hub&clickId=cardslot%2015

Moroccan Vegetable Stew https://www.myrecipes.com/recipe/moroccan-vegetable-stew

Wilted Cabbage with Toasted Cumin https://www.myrecipes.com/recipe/wilted-cabbage-with-toasted-cumin

Chickpea Salad with Cumin Vinaigrette https://www.myrecipes.com/recipe/chickpea-salad-with-cumin-vinaigrette

Barbecue-Rubbed Pork Chops https://www.myrecipes.com/recipe/barbecue-rubbed-pork-chops