If your home garden “runneth over” with produce, try drying the excess as a healthy snack or nutritional addition to winter soups and sauces. A University of Georgia food safety specialist says it only takes a dehydrator and a little effort.
Many home gardeners plant a few extra vegetable plants in case insects or diseases strike their crops. When all goes well, this can lead to harvests too large for one family to consume.
Elizabeth Andress, a UGA Cooperative Extension food safety specialist, discovered a new personal treat last season when she decided to dry some tomatoes left over from a food preservation training class.
Tastes great, makes the kitchen smell yummy
“They were Roma tomatoes so they weren’t big and juicy,” she said. “I sliced them a quarter of an inch thick and sprinkled them with a little oregano. It smelled just like a pizza kitchen while they were drying.”
Andress stored the dried tomatoes in her cupboard in zip closed freezer bags and used them as a healthy snack. Dried food doesn’t have to be refrigerated because the moisture that would cause it to spoil has been removed, she said.
Tomatoes should be dried like fruits, not like vegetables, she said. Unlike vegetables, which usually require blanching before they can be dried, fruits can be sliced and placed directly in a dehydrator.
Like vegetables, tomatoes can be blanched, but they do not need to be. “If you plan to eat them in the dried form as a snack, it is better not to blanch them,” Andress said. “Just plan on eating them within several months.”
“Tomatoes, and other fruits, can still be a little flexible after drying as long as there’s no moisture left,” she said. “It doesn’t hurt to dry them a little further. Just be careful because they can scorch and burn if you dry them too long. Just ask some of my students.”
Andress said dried tomatoes can also be stored in the freezer as long as the container is free of air and moisture. To reduce inside condensation, remove the tomatoes from the container when you are ready to thaw them.
“If you are just planning to rehydrate them in a soup or stew, it doesn’t matter,” she said.
Almost impossible in Georgia
Sun-dried tomatoes sound like a gourmet dish, and in Georgia they are not an easy task to make at home. Sun drying is a process that relies on the air around the produce being very dry, Andress said.
“Our air is very humid so it’s very difficult to sun-dry,” she said.
If you try to sun-dry, use only acidic foods like fruits and never low acid foods like jerky and vegetables, she said.
Andress’s favorite foods to dry are apples, figs and pineapple. Some fruits, like kiwi, don’t work. “The slices end up shrinking so much that it’s just a mouthful of seeds,” she said.
Follow these steps
To dry a tomato or other fruits, follow these steps:
1. Choose good quality produce. If it’s moldy, mushy or browning, throw it out.
2. Wash the fruit, and slice it evenly. (Some light-colored fruits, like apples and pears, will brown less if dipped in an ascorbic-acid solution after slicing.)
3. Place it on a tray in an electric dehydrator. If your oven can be programmed for low temperatures, you can use it. Set the dehydrator’s temperature at 140 F. Food dried at lower temperatures might never fully dry. At higher temperatures, food dries faster on the outside, which becomes hard, but leaves the inside moist and likely to rot.
4. Wait a few hours and keep a close eye on the produce as it gets nearer to the end of drying. Food close to being done will dry faster at the end than at the beginning.
5. Seal the finished pieces in freezer-weight plastic bags or in plastic storage boxes.
Follow the same steps with vegetables, except blanch them first. The only vegetables that don’t have to be blanched are onions, okra and peppers (all types).
Collard Roll-Ups?
Other foods that can be dried are meat jerky, seeds, herbs and greens like kale and collards. Foods can also be pureed and dried flat, much like Fruit Roll-Ups.
“One advantage to me of doing some of the fruits I like, like apples and pineapples, is sometimes commercially they’ve added sugars and sugar coatings to them,” Andress said. "This way, you can just have them plain.”
As a diabetic, she still has to watch how much she eats. A whole dried apple has the same amount of sugar as a fresh apple; it just has a smaller volume.
Commercially-dried banana chips often contain tropical oils and sugar, she said. “Homemade bananas will be chewier, but you can get them in their natural forms without the additives.”
Dried fruits can be mixed with nuts as a trail mix and dried vegetables make great starter for soup mix.
Drying “tends to be popular with people who do hiking and backpacking and kayaking and such,” Andress said. “A real advantage is the condensed volume, lighter weight and small storage space.”
For more information on drying food, visit www.homefoodpreservation.com.
By Sharon Dowdy
University of Georgia
Stephanie Schupska
University of Georgia
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Showing posts with label fruit. Show all posts
Showing posts with label fruit. Show all posts
Thursday, July 22, 2010
Wednesday, February 10, 2010
Have a heart and serve quick-to-fix healthy treats
(ARA) - Your loved ones will feel the love this Valentine's Day when you serve up dazzling dishes that delight the taste buds and promote happy, healthy hearts.
Bright, colorful fresh fruits bursting with delicious juicy flavors are sweet treats you can offer your family right now. Thanks to an abundant supply of fresh fruit from Chile, where it's summer, you can enjoy all your favorite fruits all winter long.
Fresh fruits sliced as toppings for a very yummy dessert pizza or fresh blueberries scattered like sparkling jewels in a main course salad turn a meal into a true celebration of the heart.
"In addition to providing a healthy bounty of antioxidants - which are proven to prevent cellular aging and offer protection against memory loss, stroke and several types of cancer - blueberries also lower the risk of heart disease," says Dr. Steven Pratt, a noted nutrition expert and author of the book "SuperFoodsRx."
Numerous studies have shown that the fiber in fruits can lower cholesterol and reduce the risk of heart disease and obesity. More recent evidence has found that special nutritional compounds present in fruits provide additional protection from heart disease. Plus, they may also help prevent cancer, Alzheimer's disease and age-related loss of vision.
Ironically, even with all the new scientific evidence available, the vast majority of Americans still haven't been getting enough fruit and vegetables to eat, according to the Centers for Disease Control and Prevention. That's probably because in the past there wasn't much variety to choose from during the long winter months. But now with the availability of fresh fruits all year round, it's easier than ever to enrich your family's diet with natural healthfulness found in fruit.
Plus, with fresh ripe fruit at the ready, these dishes go together in a snap. No thawing or cooking needed. Just rinse and slice the tasty fruit, toss in those delectable blueberries and go.
Fresh Fruit Pizza
Serves 4
Ingredients:
2 8- to 9-inch tortillas, preferably whole wheat
1 tablespoon sugar
1/4 teaspoon ground cinnamon
3/4 cup mascarpone or cream cheese
2 1/2 cups thinly sliced fresh Chilean fruit including nectarines, plums, kiwi and blueberries
1/4 cup apricot jam, melted
Directions:
Preheat oven to 350 F. Sprinkle tortillas with sugar and cinnamon; place on baking sheet and bake until crisp, 10 to 12 minutes. Remove from oven; cool. Spread with cheese, leaving a 1-inch border around the edge. Arrange fruit on the cheese. Brush with jam to create a glossy finish. To serve, use a large knife to cut pizzas into quarters and serve immediately.
Salmon, Fresh Blueberries and Lemon Salad with Chive Vinaigrette
Serves 4
Ingredients:
8 cups salad greens in small pieces
1 pound salmon fillet, poached
1 1/2 cups fresh blueberries
Lemon zest to garnish
Vinaigrette:
2 tablespoons fresh lemon juice
1/2 cup olive oil
2 tablespoons white wine
Vinegar
Salt and pepper to taste
1 tablespoon fresh chives
Directions:
Divide salad greens on four salad plates. Divide salmon and arrange on greens. Sprinkle on blueberries. Top with lemon zest. In a jar with a lid, add all the vinaigrette ingredients. Shake well. Serve salads chilled with the dressing alongside.
Courtesy of ARAcontent
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Bright, colorful fresh fruits bursting with delicious juicy flavors are sweet treats you can offer your family right now. Thanks to an abundant supply of fresh fruit from Chile, where it's summer, you can enjoy all your favorite fruits all winter long.
Fresh fruits sliced as toppings for a very yummy dessert pizza or fresh blueberries scattered like sparkling jewels in a main course salad turn a meal into a true celebration of the heart.
"In addition to providing a healthy bounty of antioxidants - which are proven to prevent cellular aging and offer protection against memory loss, stroke and several types of cancer - blueberries also lower the risk of heart disease," says Dr. Steven Pratt, a noted nutrition expert and author of the book "SuperFoodsRx."
Numerous studies have shown that the fiber in fruits can lower cholesterol and reduce the risk of heart disease and obesity. More recent evidence has found that special nutritional compounds present in fruits provide additional protection from heart disease. Plus, they may also help prevent cancer, Alzheimer's disease and age-related loss of vision.
Ironically, even with all the new scientific evidence available, the vast majority of Americans still haven't been getting enough fruit and vegetables to eat, according to the Centers for Disease Control and Prevention. That's probably because in the past there wasn't much variety to choose from during the long winter months. But now with the availability of fresh fruits all year round, it's easier than ever to enrich your family's diet with natural healthfulness found in fruit.
Plus, with fresh ripe fruit at the ready, these dishes go together in a snap. No thawing or cooking needed. Just rinse and slice the tasty fruit, toss in those delectable blueberries and go.
Fresh Fruit Pizza
Serves 4
Ingredients:
2 8- to 9-inch tortillas, preferably whole wheat
1 tablespoon sugar
1/4 teaspoon ground cinnamon
3/4 cup mascarpone or cream cheese
2 1/2 cups thinly sliced fresh Chilean fruit including nectarines, plums, kiwi and blueberries
1/4 cup apricot jam, melted
Directions:
Preheat oven to 350 F. Sprinkle tortillas with sugar and cinnamon; place on baking sheet and bake until crisp, 10 to 12 minutes. Remove from oven; cool. Spread with cheese, leaving a 1-inch border around the edge. Arrange fruit on the cheese. Brush with jam to create a glossy finish. To serve, use a large knife to cut pizzas into quarters and serve immediately.
Salmon, Fresh Blueberries and Lemon Salad with Chive Vinaigrette
Serves 4
Ingredients:
8 cups salad greens in small pieces
1 pound salmon fillet, poached
1 1/2 cups fresh blueberries
Lemon zest to garnish
Vinaigrette:
2 tablespoons fresh lemon juice
1/2 cup olive oil
2 tablespoons white wine
Vinegar
Salt and pepper to taste
1 tablespoon fresh chives
Directions:
Divide salad greens on four salad plates. Divide salmon and arrange on greens. Sprinkle on blueberries. Top with lemon zest. In a jar with a lid, add all the vinaigrette ingredients. Shake well. Serve salads chilled with the dressing alongside.
Courtesy of ARAcontent
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Tuesday, September 29, 2009
Majority of Americans not Meeting Recommendations for Fruit and Vegetable Consumption
CDC Issues First State by State Report
No U.S. state is meeting national objectives for consumption of fruits and vegetables, according to the first report to provide state-by-state data about fruit and vegetable consumption and policies that may help Americans eat more fruits and vegetables.
"State Indicator Report on Fruits and Vegetables, 2009" was released today by the Centers for Disease Control and Prevention.
The Healthy People 2010 objectives aim for at least 75 percent of Americans to eat the recommended two or more daily servings of fruit, and for at least 50 percent of Americans to eat the recommended three or more servings of vegetables daily. However, CDC surveys indicate that only 33 percent of adults meet the recommendation for fruit consumption and 27 percent get the recommended servings of vegetables. The statistics are even worse for high school students - 32 percent report eating at least two servings of fruit daily and 13 percent say they eat at least three servings of vegetables each day.
"A diet high in fruits and vegetables is important for optimal child growth, maintaining a healthy weight, and prevention of chronic diseases such as diabetes, heart disease and some cancers, all of which currently contribute to health care costs in the United States," said Dr. William H. Dietz, director of CDC's Division of Nutrition, Physical Activity, and Obesity. "This report will help states determine what is taking place in their communities and schools and come up with ways to encourage people to eat more fruits and vegetables."
The report highlights consumption and three key policy and environmental areas:
Healthier Food Retail: Retailers, such as supermarkets and grocery stores that stock a variety of high-quality fruits and vegetables are a critical asset for the health of residents.
* Only eight states have a policy for healthier food retail improvements, which can help increase the number of full-service grocery stores in areas where they are unavailable, increase the availability of healthier foods in small food stores, and promote healthier foods through information at the point of purchase.
Availability of Healthier Foods in Schools: Schools are in a unique position to influence and promote fruit and vegetable intake among youth, school staff, parents, and other community members.
* Only 1 in 5 (21 percent) middle and high schools offer fruits and non-fried vegetables in vending machines, school stores or snack bars.
* 21 states have a policy to support farm-to-school programs that can increase access to fruits and vegetables as well as teach school children about nutrition and agriculture.
Food System Support: A systems approach to food considers many factors involved in getting fruits and vegetables from farms to consumers, including the roles of growers, processors and retailers. Food policy councils are organizations made up of many agencies and community organizations that look at access of fresh produce at the community and state levels. These councils make recommendations about policies and programs such as farm-to-school programs, community gardens, farmers markets and availability of fresh produce in supermarkets.
* 20 states have a state-level food policy council, and 59 local food policy councils exist across the nation.
"We have seen the tremendous benefit of state and local officials, health professionals, employers, food store owners, farmers, school staff, and community members working together on food and nutrition issues," said Heidi Michels Blanck, Ph.D., CDC epidemiologist. "Their efforts can help to increase the availability of affordable healthier food choices such as fruits and vegetables."
The State Indicator Report on Fruits and Vegetable, 2009 is available at http://www.fruitsandveggiesmatter.gov/indicatorreport/.
CDC is a partner in the national fruit and vegetable program and provides resources for September National Fruits & Veggies - More Matters month at http://www.fruitsandveggiesmatter.gov.
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No U.S. state is meeting national objectives for consumption of fruits and vegetables, according to the first report to provide state-by-state data about fruit and vegetable consumption and policies that may help Americans eat more fruits and vegetables.
"State Indicator Report on Fruits and Vegetables, 2009" was released today by the Centers for Disease Control and Prevention.
The Healthy People 2010 objectives aim for at least 75 percent of Americans to eat the recommended two or more daily servings of fruit, and for at least 50 percent of Americans to eat the recommended three or more servings of vegetables daily. However, CDC surveys indicate that only 33 percent of adults meet the recommendation for fruit consumption and 27 percent get the recommended servings of vegetables. The statistics are even worse for high school students - 32 percent report eating at least two servings of fruit daily and 13 percent say they eat at least three servings of vegetables each day.
"A diet high in fruits and vegetables is important for optimal child growth, maintaining a healthy weight, and prevention of chronic diseases such as diabetes, heart disease and some cancers, all of which currently contribute to health care costs in the United States," said Dr. William H. Dietz, director of CDC's Division of Nutrition, Physical Activity, and Obesity. "This report will help states determine what is taking place in their communities and schools and come up with ways to encourage people to eat more fruits and vegetables."
The report highlights consumption and three key policy and environmental areas:
Healthier Food Retail: Retailers, such as supermarkets and grocery stores that stock a variety of high-quality fruits and vegetables are a critical asset for the health of residents.
* Only eight states have a policy for healthier food retail improvements, which can help increase the number of full-service grocery stores in areas where they are unavailable, increase the availability of healthier foods in small food stores, and promote healthier foods through information at the point of purchase.
Availability of Healthier Foods in Schools: Schools are in a unique position to influence and promote fruit and vegetable intake among youth, school staff, parents, and other community members.
* Only 1 in 5 (21 percent) middle and high schools offer fruits and non-fried vegetables in vending machines, school stores or snack bars.
* 21 states have a policy to support farm-to-school programs that can increase access to fruits and vegetables as well as teach school children about nutrition and agriculture.
Food System Support: A systems approach to food considers many factors involved in getting fruits and vegetables from farms to consumers, including the roles of growers, processors and retailers. Food policy councils are organizations made up of many agencies and community organizations that look at access of fresh produce at the community and state levels. These councils make recommendations about policies and programs such as farm-to-school programs, community gardens, farmers markets and availability of fresh produce in supermarkets.
* 20 states have a state-level food policy council, and 59 local food policy councils exist across the nation.
"We have seen the tremendous benefit of state and local officials, health professionals, employers, food store owners, farmers, school staff, and community members working together on food and nutrition issues," said Heidi Michels Blanck, Ph.D., CDC epidemiologist. "Their efforts can help to increase the availability of affordable healthier food choices such as fruits and vegetables."
The State Indicator Report on Fruits and Vegetable, 2009 is available at http://www.fruitsandveggiesmatter.gov/indicatorreport/.
CDC is a partner in the national fruit and vegetable program and provides resources for September National Fruits & Veggies - More Matters month at http://www.fruitsandveggiesmatter.gov.
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Monday, September 28, 2009
Eat Healthfully On A Budget
(NAPSI)-Here's food for thought: Eating lots of colorful fruits and vegetables can be a sound investment in long-term health. They're loaded with healthy fiber, vitamins and minerals, and eating them helps maintain a healthy weight and may reduce the risk of many diseases.
All forms of fruits and vegetables-fresh, frozen, canned, dried and 100 percent fruit and vegetable juice-can be an affordable part of a healthful lifestyle.
Making produce instead of protein the main focus of a meal can mean less cost, less fat, fewer calories and more vitamins and minerals. Use meat as a side dish rather than the main course. Replace it with extra fruits and vegetables.
For a quick-to-fix dish that offers 1¼ cups of veggies in each serving and is an excellent source of vitamin A and a good source of vitamin C and fiber, try this 10- Minute Veggie Soup.
10-Minute Veggie Soup
Preparation time: 10 minutes; allow to rest for 5 minutes before serving
2 29-oz. cans low-sodium chicken broth
1 14.5-oz. can diced tomatoes - no salt added
1 teaspoon dried basil
½ teaspoon onion powder
¾ cup macaroni, dry
3 cups frozen mixed vegetables
⅛ teaspoon salt
⅛ teaspoon pepper
Combine chicken broth, diced tomatoes, basil and onion powder. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower and carrot mix is great in this recipe). Cook for 6 minutes and remove from heat, adding salt and pepper to taste.
The pasta will not be cooked all the way through. Let soup sit for 5 minutes and pasta will become soft.
Serves: 6
Nutrition Information per serving: calories: 112, total fat: 0.5g, saturated fat: 0.3g, percent calories from fat: 4, percent calories from saturated fat: 3, protein: 6g, carbohydrates: 21g, cholesterol: 3mg, dietary fiber: 4g, sodium: 244mg.
Round out your meal with a slice of whole grain bread, add fresh, canned or frozen fruit for dessert and you've just put a delicious, nutritious dinner on the table in nearly no time.
Learn More
You can find healthful, easy-to-prepare recipes online at www.fruitsandveggiesmorematters.org. There's even an entire section of recipes that can be made in 30 minutes or less. You'll also find a healthful meal-planning guide with advice on making a weekly menu and shopping list.
by Elizabeth Pivonka, President, Produce for Better Health Foundation
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All forms of fruits and vegetables-fresh, frozen, canned, dried and 100 percent fruit and vegetable juice-can be an affordable part of a healthful lifestyle.
Making produce instead of protein the main focus of a meal can mean less cost, less fat, fewer calories and more vitamins and minerals. Use meat as a side dish rather than the main course. Replace it with extra fruits and vegetables.
For a quick-to-fix dish that offers 1¼ cups of veggies in each serving and is an excellent source of vitamin A and a good source of vitamin C and fiber, try this 10- Minute Veggie Soup.
10-Minute Veggie Soup
Preparation time: 10 minutes; allow to rest for 5 minutes before serving
2 29-oz. cans low-sodium chicken broth
1 14.5-oz. can diced tomatoes - no salt added
1 teaspoon dried basil
½ teaspoon onion powder
¾ cup macaroni, dry
3 cups frozen mixed vegetables
⅛ teaspoon salt
⅛ teaspoon pepper
Combine chicken broth, diced tomatoes, basil and onion powder. Bring to a simmer and add pasta and frozen vegetable mix (broccoli, cauliflower and carrot mix is great in this recipe). Cook for 6 minutes and remove from heat, adding salt and pepper to taste.
The pasta will not be cooked all the way through. Let soup sit for 5 minutes and pasta will become soft.
Serves: 6
Nutrition Information per serving: calories: 112, total fat: 0.5g, saturated fat: 0.3g, percent calories from fat: 4, percent calories from saturated fat: 3, protein: 6g, carbohydrates: 21g, cholesterol: 3mg, dietary fiber: 4g, sodium: 244mg.
Round out your meal with a slice of whole grain bread, add fresh, canned or frozen fruit for dessert and you've just put a delicious, nutritious dinner on the table in nearly no time.
Learn More
You can find healthful, easy-to-prepare recipes online at www.fruitsandveggiesmorematters.org. There's even an entire section of recipes that can be made in 30 minutes or less. You'll also find a healthful meal-planning guide with advice on making a weekly menu and shopping list.
by Elizabeth Pivonka, President, Produce for Better Health Foundation
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Tuesday, September 1, 2009
Fruit: The secret weapon in parents’ nutritional arsenal
(ARA) - Parents, let’s face it -- the average child will never really fall in love with Brussels sprouts, broccoli or cauliflower. But few kids object to fruit, making it easier to help children tap into its wealth of health benefits.
Fruit fights childhood obesity, according to studies by Tufts and Baylor universities that linked high fruit and vegetable consumption by children with a lower body mass index. Fruit is naturally low in calories but high in nutrients like immune system boosting vitamin C, water and fiber, which helps children feel fuller and more energized with fewer calories. Federal dietary guidelines recommend five servings of fruit per day.
Here are some tips to help keep fruit exciting and easy for you and your children:
* Variety really can be the spice of life when it comes to fruit. Supermarkets now regularly offer exotic fruits that were once only found in top restaurants or specialty shops. So on your next supermarket excursion, allow your child to explore the more unusual fruits and choose one or two to try. You may find they adore star fruit and kumquats as much as apples and bananas.
* What child doesn’t like a smoothie, especially in summer? While you’re whipping up a fruit smoothie for your little one, take the opportunity to slip some other nutritious ingredients into the blender, like raw greens (kids think green smoothies are fun), low-fat yogurt for protein and calcium or flaxseed for fiber.
* Keep it simple and easy for both of you. The easier it is for you to present fruit and for your child to eat it, the more likely they are to indulge in it on a regular basis. Look for products and packaging that make fruit snacking easy as pie, like Dole’s All-Natural Jarred Fruit. You can bypass the cutting, slicing and peeling (how many kids have lost interest in their fruit snack by the time Mom finishes preparing it), and instead just open the jar and start enjoying the delicious, wholesome goodness of ready-to-eat fruit.
* Kids seem hard-wired to crave something sweet for breakfast, whether it’s good for them or not. Satisfy your youngster’s sweet tooth and your desire to ensure they have a good start each morning by incorporating fruit into your breakfast routine. Whether you serve up apple slices with peanut butter on the side for dipping, or top a pancake with some jarred fruit, you’ll be serving a breakfast that is fun and tasty as well as nutritious.
* Encourage kids to continue their healthful, fruity mindset throughout their daily lives. Starting Aug. 23, parents can log on to www.DoleMagic.com for a chance to win some fun prizes from top retailers. The site awards 60 daily prizes, eight weekly prizes and one grand prize – a six-night trip for three to Maui, with accommodations in a four-star hotel, rental car and $1,000 spending money.
To make kids feel like winners on a daily basis, try this child-friendly, fruity recipe:
Tropical Parfait
Preparation time: 15 minutes.
Makes two servings.
Ingredients:
1 jar (24.5 ounces) Dole Tropical Fruit
3/4 cup granola
1 carton (6 ounces) low-fat vanilla yogurt
Cinnamon sticks (optional)
Directions:
Drain 1 1/2 cups of the tropical fruit. In a parfait glass, place a layer of granola. Top it with a layer of tropical fruit, then a layer of yogurt. Repeat until glass is full. Garnish with cinnamon sticks, if desired.
Courtesy of ARAcontent
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Fruit fights childhood obesity, according to studies by Tufts and Baylor universities that linked high fruit and vegetable consumption by children with a lower body mass index. Fruit is naturally low in calories but high in nutrients like immune system boosting vitamin C, water and fiber, which helps children feel fuller and more energized with fewer calories. Federal dietary guidelines recommend five servings of fruit per day.
Here are some tips to help keep fruit exciting and easy for you and your children:
* Variety really can be the spice of life when it comes to fruit. Supermarkets now regularly offer exotic fruits that were once only found in top restaurants or specialty shops. So on your next supermarket excursion, allow your child to explore the more unusual fruits and choose one or two to try. You may find they adore star fruit and kumquats as much as apples and bananas.
* What child doesn’t like a smoothie, especially in summer? While you’re whipping up a fruit smoothie for your little one, take the opportunity to slip some other nutritious ingredients into the blender, like raw greens (kids think green smoothies are fun), low-fat yogurt for protein and calcium or flaxseed for fiber.
* Keep it simple and easy for both of you. The easier it is for you to present fruit and for your child to eat it, the more likely they are to indulge in it on a regular basis. Look for products and packaging that make fruit snacking easy as pie, like Dole’s All-Natural Jarred Fruit. You can bypass the cutting, slicing and peeling (how many kids have lost interest in their fruit snack by the time Mom finishes preparing it), and instead just open the jar and start enjoying the delicious, wholesome goodness of ready-to-eat fruit.
* Kids seem hard-wired to crave something sweet for breakfast, whether it’s good for them or not. Satisfy your youngster’s sweet tooth and your desire to ensure they have a good start each morning by incorporating fruit into your breakfast routine. Whether you serve up apple slices with peanut butter on the side for dipping, or top a pancake with some jarred fruit, you’ll be serving a breakfast that is fun and tasty as well as nutritious.
* Encourage kids to continue their healthful, fruity mindset throughout their daily lives. Starting Aug. 23, parents can log on to www.DoleMagic.com for a chance to win some fun prizes from top retailers. The site awards 60 daily prizes, eight weekly prizes and one grand prize – a six-night trip for three to Maui, with accommodations in a four-star hotel, rental car and $1,000 spending money.
To make kids feel like winners on a daily basis, try this child-friendly, fruity recipe:
Tropical Parfait
Preparation time: 15 minutes.
Makes two servings.
Ingredients:
1 jar (24.5 ounces) Dole Tropical Fruit
3/4 cup granola
1 carton (6 ounces) low-fat vanilla yogurt
Cinnamon sticks (optional)
Directions:
Drain 1 1/2 cups of the tropical fruit. In a parfait glass, place a layer of granola. Top it with a layer of tropical fruit, then a layer of yogurt. Repeat until glass is full. Garnish with cinnamon sticks, if desired.
Courtesy of ARAcontent
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Thursday, April 30, 2009
Sweeten Summer with Cool, Refreshing Smoothies
(ARA) - Warm summer days call for the perfect frosty refreshment. Try homemade fruit smoothies -- sweetened naturally with pure honey. Creating your own creamy concoctions is easy -- simply blend together your favorite fruits with ice cubes, milk or yogurt and a touch of honey. Honey is the secret ingredient to enhancing the sweet flavors of the fruits.
Blend up your own delicious smoothies with these easy tips:
* Add variety: Experiment with different combinations of fresh fruits. Try melons, berries and tropical fruits such as mangoes, bananas and pineapple.
* Make it thick: Add a few more ice cubes for a creamier mix.
* Keep it cold: Instead of using fresh fruit, use frozen fruit for a colder and thicker beverage. You can buy frozen fruit or freeze your own.
* On the go: Make smoothies ahead of time and store in the freezer.
* Prevent sticky situations: Add honey and any additional liquids to the blender first to prevent it from binding up on the frozen fruit and getting stuck.
Try these simple smoothie recipes from the National Honey Board. For more recipes and additional honey tips and information, visit www.honey.com.
Strawberry Kiwi Smoothie
Makes 2 servings
Ingredients:
1 1/2 cups fresh or frozen strawberries
1 large kiwi, peeled
1 container (8 ounces) low-fat vanilla yogurt
1/4 cup honey
12 to 15 ice cubes
Directions:
In a blender or food processor, combine all ingredients and process until smooth. Serve immediately.
Tropical Smoothie
Makes 4 servings
Ingredients:
1 1/2 cups low-fat milk
1/4 cup honey
2 medium ripe bananas, peeled
1 cup plain yogurt
1 teaspoon vanilla (Substitute vanilla yogurt for plain yogurt and vanilla, if desired.)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
5 ice cubes
Directions:
Combine milk, bananas, yogurt, honey, vanilla, cinnamon and nutmeg in blender or food processor; process until thick and creamy. Add ice cubes, one at a time, and blend until smooth.
Honey Breakfast Drink
Makes 4 servings
Ingredients:
2 cups milk
1/2 cup orange juice
1/3 cup honey
1/4 cup low-fat dry milk
1/4 cup wheat germ
1 large banana, peeled and sliced
4 to 5 ice cubes
Directions:
Combine all ingredients in blender or food processor and mix well.
Courtesy of ARAcontent
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Blend up your own delicious smoothies with these easy tips:
* Add variety: Experiment with different combinations of fresh fruits. Try melons, berries and tropical fruits such as mangoes, bananas and pineapple.
* Make it thick: Add a few more ice cubes for a creamier mix.
* Keep it cold: Instead of using fresh fruit, use frozen fruit for a colder and thicker beverage. You can buy frozen fruit or freeze your own.
* On the go: Make smoothies ahead of time and store in the freezer.
* Prevent sticky situations: Add honey and any additional liquids to the blender first to prevent it from binding up on the frozen fruit and getting stuck.
Try these simple smoothie recipes from the National Honey Board. For more recipes and additional honey tips and information, visit www.honey.com.
Strawberry Kiwi Smoothie
Makes 2 servings
Ingredients:
1 1/2 cups fresh or frozen strawberries
1 large kiwi, peeled
1 container (8 ounces) low-fat vanilla yogurt
1/4 cup honey
12 to 15 ice cubes
Directions:
In a blender or food processor, combine all ingredients and process until smooth. Serve immediately.
Tropical Smoothie
Makes 4 servings
Ingredients:
1 1/2 cups low-fat milk
1/4 cup honey
2 medium ripe bananas, peeled
1 cup plain yogurt
1 teaspoon vanilla (Substitute vanilla yogurt for plain yogurt and vanilla, if desired.)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
5 ice cubes
Directions:
Combine milk, bananas, yogurt, honey, vanilla, cinnamon and nutmeg in blender or food processor; process until thick and creamy. Add ice cubes, one at a time, and blend until smooth.
Honey Breakfast Drink
Makes 4 servings
Ingredients:
2 cups milk
1/2 cup orange juice
1/3 cup honey
1/4 cup low-fat dry milk
1/4 cup wheat germ
1 large banana, peeled and sliced
4 to 5 ice cubes
Directions:
Combine all ingredients in blender or food processor and mix well.
Courtesy of ARAcontent
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Wednesday, April 29, 2009
Boost Your Energy With Peanuts And Peanut Butter
(NAPSI)-If you have been skipping your favorite peanut and peanut butter recipes, it's time to add them back into your diet.
A handful of peanuts or a two-tablespoon serving of peanut butter remains a delicious, convenient and inexpensive way to add nutrients like protein, vitamin E, niacin, manganese, magnesium, phosphorus, folate and dietary fiber to your diet.
People still love a PB&J sandwich, peanut butter on apple slices or celery sticks, but, say the experts at the National Peanut Board, you can also use it to add flavor to any meal or snack. Whether you're on the go or powering up before or after a workout, this Fruity Peanut Butter Spread makes a great sandwich spread or a dip for fresh fruit that is sure to be a favorite of both kids and adults. To use as a dip, add extra orange juice until it's the right dipping consistency. The Blueberry Peanut Shake makes a refreshing snack:
Fruity Peanut Butter Spread
1 medium apple, quartered but not peeled
½ cup dried cherries or dried cranberries
1 cup peanut butter
¼ cup orange juice
½ teaspoon cinnamon
In a food processor, chop apple and cranberries. In a small bowl, combine peanut butter, orange juice and cinnamon. Stir apple/cranberry mixture into peanut butter mixture until combined. Cover and refrigerate.
Makes: 12 servings of two tablespoons each
Blueberry Peanut Shake
2 cups fresh or frozen blueberries
⅓ cup creamy peanut butter
½ cup ice
2 cups frozen yogurt
1½ cups whole (or low-fat) milk
Place all ingredients into a blender. Blend at high speed for 1 minute. Pour in glass and serve.
Makes: three servings of 12 oz. each
For more recipes and nutritional information, go to www.nationalpeanutboard.org.
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A handful of peanuts or a two-tablespoon serving of peanut butter remains a delicious, convenient and inexpensive way to add nutrients like protein, vitamin E, niacin, manganese, magnesium, phosphorus, folate and dietary fiber to your diet.
People still love a PB&J sandwich, peanut butter on apple slices or celery sticks, but, say the experts at the National Peanut Board, you can also use it to add flavor to any meal or snack. Whether you're on the go or powering up before or after a workout, this Fruity Peanut Butter Spread makes a great sandwich spread or a dip for fresh fruit that is sure to be a favorite of both kids and adults. To use as a dip, add extra orange juice until it's the right dipping consistency. The Blueberry Peanut Shake makes a refreshing snack:
Fruity Peanut Butter Spread
1 medium apple, quartered but not peeled
½ cup dried cherries or dried cranberries
1 cup peanut butter
¼ cup orange juice
½ teaspoon cinnamon
In a food processor, chop apple and cranberries. In a small bowl, combine peanut butter, orange juice and cinnamon. Stir apple/cranberry mixture into peanut butter mixture until combined. Cover and refrigerate.
Makes: 12 servings of two tablespoons each
Blueberry Peanut Shake
2 cups fresh or frozen blueberries
⅓ cup creamy peanut butter
½ cup ice
2 cups frozen yogurt
1½ cups whole (or low-fat) milk
Place all ingredients into a blender. Blend at high speed for 1 minute. Pour in glass and serve.
Makes: three servings of 12 oz. each
For more recipes and nutritional information, go to www.nationalpeanutboard.org.
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Thursday, October 23, 2008
What is PB's perfect pairing this National Peanut Butter Lovers Month? Produce.
PRNewswire/ -- There is no denying that most people need to increase their daily intake of fruits and vegetables. For some, the recommended daily consumption seems daunting. During Peanut Butter Lovers Month this November, try dressing up those fruits and veggies with fun, flavored peanut butters and peanut butter recipes for dishes that are sure to please everyone in the family.
According to Produce for Better Health Foundation, 90 percent of Americans consume fewer fruits and vegetables than the recommended daily amount, which ranges from 2 to 6 1/2 cups each day. Peanut butter, on the other hand, is consumed in 89 percent of households in the United States.
"Peanut butter is the perfect partner for almost any fruit or vegetable because it's a flavor that we already love," said Raffaela Marie Fenn, president and managing director of the National Peanut Board. "According to Weekly Reader, 64 percent of students said they would eat more produce if paired with peanut butter. Peanut butter tastes great with many different types of produce -- from broccoli and spinach to pears and pineapple. This Peanut Butter Lovers Month, get creative to encourage healthy eating."
Peanut butter is a good source of vitamin E and an excellent source of niacin, an essential vitamin that converts food to energy, both of which are important for proper growth and development. Peanuts, peanut butter and other peanut products are high in protein, have no trans fats and are cholesterol-free.
Trying to get more fruits and vegetables in to your family's diet -- or your own? The ideas below are just a few fun ways to combine fresh produce and peanut butter into delicious, healthful meals and snacks.
-- Add P.B. Loco Asian Curry Spice peanut butter to your favorite fruit
chutney for a tasty vegetable dip.
-- In the mood for a decadent dessert? Dress up a traditional baked apple
with Peanut Butter & Co. Cinnamon Raisin Swirl peanut butter.
-- Add a bit of olive oil and salt and pepper to Sunland Onion Parsley
peanut butter and you have the perfect sauce for steamed mixed
vegetables -- serve as a side dish or over rice as an entree.
For recipes and photos of the dishes mentioned above, as well as other information about USA-grown peanuts and peanut butter, check out www.nationalpeanutboard.org .
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According to Produce for Better Health Foundation, 90 percent of Americans consume fewer fruits and vegetables than the recommended daily amount, which ranges from 2 to 6 1/2 cups each day. Peanut butter, on the other hand, is consumed in 89 percent of households in the United States.
"Peanut butter is the perfect partner for almost any fruit or vegetable because it's a flavor that we already love," said Raffaela Marie Fenn, president and managing director of the National Peanut Board. "According to Weekly Reader, 64 percent of students said they would eat more produce if paired with peanut butter. Peanut butter tastes great with many different types of produce -- from broccoli and spinach to pears and pineapple. This Peanut Butter Lovers Month, get creative to encourage healthy eating."
Peanut butter is a good source of vitamin E and an excellent source of niacin, an essential vitamin that converts food to energy, both of which are important for proper growth and development. Peanuts, peanut butter and other peanut products are high in protein, have no trans fats and are cholesterol-free.
Trying to get more fruits and vegetables in to your family's diet -- or your own? The ideas below are just a few fun ways to combine fresh produce and peanut butter into delicious, healthful meals and snacks.
-- Add P.B. Loco Asian Curry Spice peanut butter to your favorite fruit
chutney for a tasty vegetable dip.
-- In the mood for a decadent dessert? Dress up a traditional baked apple
with Peanut Butter & Co. Cinnamon Raisin Swirl peanut butter.
-- Add a bit of olive oil and salt and pepper to Sunland Onion Parsley
peanut butter and you have the perfect sauce for steamed mixed
vegetables -- serve as a side dish or over rice as an entree.
For recipes and photos of the dishes mentioned above, as well as other information about USA-grown peanuts and peanut butter, check out www.nationalpeanutboard.org .
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