Fruits

© Chef LaLa

Fresh, colorful berries at your local supermarket or farmer’s market are a sure sign that summer is here.  Some sweet, others tart, berries are a delicious and nutritious treat and can be eaten whole, served fresh, frozen or in baked goods. Berries are available all year from a variety of sources, though most are considered summer fruits.  They are best consumed within 2-3 days and should be washed just prior to serving but can be kept frozen for up to a year. 

Berries are a great fat-free source of nutrients such as vitamin C, fiber, and antioxidants and should be included in your daily recommended 5 servings of fruits and vegetables for optimal health.  Eat fresh, dried, canned, as a jelly or jam or add as a topping to cereals, yogurt, waffles, ice cream, salads and sorbet, or add to your favorite smoothie, beverage, sauces and baked goods such as pies, tarts, and cakes.

BERRY VARIETIES

Blackberry Black/Red Grape Blueberry Boysenberry Cranberry Currant Gooseberry Green Grape

Lingonberry Loganberry Mulberry Fuyu Persimmon Hachuya Persimmon Raspberry Strawberry

© Chef LaLa

To ensure your gardening efforts are environmentally safe, there are a few factors to consider. 

1. Plan - stick to what will grow in the climate and soil you have to work with
2. Care – use rainwater when possible to water your plants and in areas facing drought consider planting things that don’t need a lot of water.  Use organic fertilizers instead of manure (pasteurized chicken manure has less odor or a liquid made from fish and seaweed by-products)
3. Control – most of the bugs in your garden are harmless and some are more beneficial than the pesticides you might use to control them.  Hang bird feeders or nesting gardens near your garden to have the birds consume the bugs.  If necessary, use an insecticidal soap which is hearty enough to kill pests but safe.
4. Share – excess fruits, vegetables, herbs and flowers are great to share with friends, family and neighbors.  You won’t have wasted a moment of your time or your harvest and others will enjoy your efforts.
5. Recycle – leftover plant waste can be put into a composting bin in your yard to use as fertilizer or mulch for next season’s crop rather than taking up space in a landfill.

© Chef LaLa

Summer is just around the corner and summer fruits are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer fruits are bright, smell sweet and come from exotic places, regional farms, and even your own backyard.  They are not only good, they’re good for you - providing nutrients such as vitamins A, C, E, beta-carotene, magnesium, potassium, antioxidants, fiber and other nutrients as well as great hydration from fresh fruits to keep you looking and feeling your best.  Try one or more of the following today:

Be sure to pick unblemished fruits that show no signs of mold, bug infestation or are overly squishy.  If you are uncertain how to choose fruits that are ready to be eaten, ask the produce manager or local farmer you are buying from – they will be glad to help you and will often offer you a sample to try.

For fun, healthy treats for the whole family, try:

·         Adding sliced citrus fruits like lemon, lime, or orange to your still or bubbly water or making ice cubes from fruit juice rather than reaching for a soda.

·         Try freezing seedless grapes or grabbing a handful of berries for a refreshing snack rather than candy. 

·         Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.

·         Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.

* One serving of fruit is equivalent to ¼ cup dry or one medium sized piece of fresh fruit such as an orange or ¾ of a cup of juice.

Spring Fruits and Vegetables

Spring is finally here! So are the wonderfully sweet and juicy spring fruits such as: Apricots, Blueberries, Cantaloupe, Casaba Melon, Cherries, Currants, Figs, Nectarines, Papayas, Pineapples, Raspberries, Rhubarb, and Strawberries, Your whole family will enjoy these fruits and you’ll feel good about providing great nutrition and a delicious snack fresh, cooked, or in your favorite dish. For our latest ideas recipes that include your favorite fruits, please visit www.cheflala.com/lifestyle/healthyrecipes/recipes-by-type/fruits

Also in season are delicious and nutritious spring vegetables such as: Asparagus, Snap Beans, Carrots, Fennel, Garlic, Okra, Onions, Green Onions, English Peas, Sugar Snap Peas, Rhubarb, Shallot, Spinach, and Swiss Chard.  For recipe ideas to enjoy your spring vegetables, please visit www.cheflala.com/lifestyle/healthyrecipes/recipes-by-type/vegetables.

Advice from the FDA on handling fresh produce…http://www.cfsan.fda.gov/~dms/qa-prod1.html

INGREDIENTS

36 ounces granny smith apples

5 ounces honey

1 each lemon, juiced

¼ teaspoon ground cinnamon

METHOD

* Wash apples. Peel and core apples. Slice apples thru ¼ inch thick to resemble orange sections.

* In a medium bowl, mix together the apples, honey, lemon juice and cinnamon.

* Divide mixture and spoon into four separate baking containers or one pie container.

* Arrange apple segments in a uniform and neat order.

* Bake in a preheated oven at 375° for 15 minutes until tender and golden brown on top.

Makes 2½ cups

Note: When using decorative backing dishes, this simple dish can have a dramatic presentation

Servings 4

Nutritional Guide Per serving

Calories 272
Fat (g) .9
Saturated .2
Unsaturated .7
Protein (g) .6
Carbohydrates (g) 72.6
Fiber (g) 7.19
Cholesterol (mg) 0
Sodium (mg) 2

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

Sorry, this entry is only available in Spanish.

Sorry, this entry is only available in Spanish.

© Publications International, Ltd.

Cherry Salsa 

 

• 1 cup fresh sweet cherries, halved and pitted
• ¼ cup minced red onion
• 1 medium jalapeño pepper, cored, seeded and minced*
• 1 tablespoon lime juice
• 1/3 cup orange juice
• ½ teaspoon salt

Catfish

• ¼ cup all-purpose flour
• 2 tablespoons cornmeal
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon paprika
• ¼ teaspoon garlic powder
• 2 tablespoons canola or vegetable oil
• 4 medium catfish fillets (about 1¼ pounds)
• Lime wedges
• Chopped fresh cilantro (optional)

1. To make salsa, combine cherries, red onion, jalapeño, lime juice, orange juice and salt. Stir well; refrigerate.

2. To make catfish, combine flour, cornmeal, salt, pepper, paprika and garlic powder on a dinner plate. Heat oil in large, heavy-bottomed skillet. Dredge catfish in flour mixture, coating completely. Ease into oil. Fry catfish over medium-high heat 4 to 5 minutes per side or until fish is golden brown and no longer translucent in center. Serve catfish with cherry salsa and lime wedges.

Sprinkle with cilantro, if desired.

Recipe from the book “Latin Lover Lite” by Chef LaLa available on amazon.com.

© Chef LaLa

 

Ingredientes:

2 tomates grandes partidos en cubitos

1 mango pelado y partido en cubitos

1 lata de salsa de arándanos

1 cebolla morada mediana, partida en cubitos

3 dientes de ajo, finamente picados

1 chile jalapeño fresco, partido en cubitos

1 rollo de cebollitas verdes, partida en rodajas finas

¼ de ramo de cilantro, finamente picado

½ lima, su jugo

Sal al gusto

Preparación:

Combine todos los ingredientes en un recipiente mediano y sazone. Si los chiles hacen la salsa muy picosa, agregue más tomate picado. Si no está muy picante, agregue otro chile jalapeño. Verifique la sazón.

Refrigere de 30 a 60 minutos para que los sabores se combinen.

Todos derechos reservados.