Six Fresh Storage Tips for Popular Fruits and Vegetables

Six Fresh Storage Tips for Popular Fruits and Vegetables:

#WMTFresh

1. Tomatoes should remain on the counter to maintain their texture and flavor. Refrigeration may turn tomatoes mushy. Place tomatoes in a bowl lined with a paper towel, at room temperature. Do not keep them near heat sources or direct sunlight.

2. Remove mushrooms from containers and clean them individually with a damp towel. Dry them carefully and store them in a paper bag. 

3. Berries, oranges, pineapples, cherries, grapes and watermelon do not ripen after picking, so put them directly into the refrigerator. Lemons and limes can be kept on the counter but will last longer in the refrigerator.

4. Unripe pears, apricots, apples, peaches, plums, mangoes, honeydew melons, cantaloupes, bananas, kiwis and avocados can soften on the counter. Once they are soft to the touch, move them to the refrigerator to stop the ripening process. 

5. Take bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster. Keep them on the counter or in a basket with holes that allows air to circulate. Once bananas are ripe, place them in a plastic bag the refrigerator. The skin of the banana may turn black from an enzyme reaction, but the cold will halt the ripening of the fruit and keep it from spoiling. 

6. Strawberries do best when kept in a paper bag in the fridge. Moisture leads to spoiling of strawberries. Check the bag for dampness every other day.

Sweet Treats

Chef LaLa stopped by The 10! Show with some great recipes for healthy dessert options.

Food and Romance

When it comes to romance I like to keep it simple. I like to make dishes that are beautiful with aromas, colors and ingredients that will help me with my task: make him fall in loooove…

Pick a Pepper

Bring on the heat and make your dishes go from mild to wild by adding fire and flavor to your food with chile peppers. While bell peppers are sweet and mild, Habanero, the hottest, can be fiery. The heat or fire is caused by the natural chemical in peppers called capsaicin, which stimulates nerve endings in the skin.

Peppers have been consumed in the Americas since 7500 BC and were cultivated around the globe when Columbus discovered that their taste was similar to black pepper. Many cultures use some type of peppers in their cuisines because they add flavor and are believed to have medicinal benefits. Red chilis contain high amounts of vitamin C and provitamin A and are a good source of most B vitamins, B6 in particular. They are also very high in potassium, magnesium and iron. Peppers can be used raw, roasted, baked, pickled, grilled, and in powder form. Since they are so good and so good for you, why not try some today*:

Peppers

Pepper

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Notes

 *As with anything, moderation is the key.  If you suffer from digestive disorders such as GERD or IBS, peppers can aggravate these conditions so be sure to check with your health care provider before adding peppers to your diet. 

Berry Delicious

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

Ideal Storage for Fruits and Vegetables

Ever wonder why some of your fruits and vegetables don’t seem fresh or taste right so quickly after you purchase them in perfect condition? Though fruits like berries don’t have a long shelf life many last longer just by having proper storage. If you can, always try to keep fruits stored separately from vegetables because some produce natural chemicals or odors that change the freshness and taste of other fruits and veggies. Additionally, some produce should be refrigerated while others just need to be kept from extreme temperatures. Once cut, all fruits and vegetables should be kept refrigerated for no more than 3 days.

Leave Out of Refrigerator but Keep From Heat:

• Avocados (unripe)
• Bananas
• Grapefruit
• Kiwi (Unripe)
• Limes
• Mangos
• Nectarines (Unripe)
• Onion (dry)
• Pears (Unripe)
• Plantains
• Plums (Unripe)
• Pumpkins
• Shallots
• Squash (Winter)
• Sweet Potatoes
• Tomatoes
• Watermelons (Whole – Uncut)

Green Gardening

Gardening is a fun hobby for enthusiasts and novices alike who enjoy the planting, nurturing and harvesting of the fruits of their labors. Imagine a beautiful work of nature that starts from a tiny seed and grows into a beautiful, natural work of art that can provide nutrition for your family and oxygen back into our atmosphere. You can even involve your kids to help you with watering and harvesting for fun family time.

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.

Cranberry Mango Salsa

When I was a kid, my entire family gathered at my grandparents’ house every year for the holidays. They came from far and wide and close… they came to celebrate our pride as Americans as well as our heritage as Latinos. So today I’m going to share with you a very Latin Cranberry Mango Salsa.

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Cuando yo era niño, mi familia entera se reunieron en casa de mis abuelos todos los años para las fiestas. Ellos vinieron desde muy lejos y cerca … llegaron para celebrar nuestro orgullo como estadounidenses, así como nuestro patrimonio, como los latinos. Así que hoy voy a compartir con ustedes una muy latino salsa de arándano Mango.

Summer Fruits

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, fiberand 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:

• Apricots
• Figs
• Papayas
• Blackberries
• Gooseberries
• Peaches
• Cantaloupe
• Grapes
• Plums
• Casaba Melon
• Honeydew Melon
• Raspberries
• Cherries
• Lychee Nut
• Strawberries
• Crenshaw Melon
• Mangoes
• Waternelon
• Currants
• Nectarines

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.
• Serve freshfruits for dessert which are just as sweet but lower in fat than cakes and ice cream

* 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.

How to Eat Well With Rising Food Costs

Food is fuel for our bodies to survive, so just like your car needs fuel to go, you need to eat. It’s what you eat, however, that makes a difference. Eating well means eating fresh fruits, vegetables, whole grains, etc, which are often more expensive than packaged foods with tons of preservatives, salt, sugar, and things we can’t easily pronounce. They aren’t good for us but seem too good to pass up when we’re in a hurry to get food on the table for our families.

Historically, when food prices rise, people eat less and weigh less, but when food prices go down, many people will gain weight, which may explain the rise in obesity because food prices were so much lower from 1978 through the 1990’s. Unfortunately, the prices of junk foods are falling while the prices of complex carbohydrate foods which provide energy and help us maintain our weight are climbing.

The fact is it is getting very expensive to feed our families nutritiously because some of the healthy foods we once took for granted are now just too expensive. There’s no telling when food prices will go down. For many people this means eating less and/or eating what’s on sale. Many people cut back on eating in restaurants when times are tough or stop purchasing foods that are just too expensive, but if you shop smart you can still eat well on a tighter budget without compromising the health of your family.

Consider your diet and lifestyle and the changes you can make right now. Consider a diet that focuses on fruits, vegetables and complex carbohydrates which is healthier and less expensive than a diet rich in meat consumption. Eating at home really is less expensive and can often be healthier. You can feed an entire family lasagna, for example, for the same price as one dish in many restaurants. If it’s the soft lighting and music you need, dim the lights, plug in your ipod and get out the checkered tablecloth. Why not make use of the dining room and china you’re saving for a special occasion. It may be more work but what occasion is more special than a wonderful meal with the people you love?

Go to the market with a basic list of staple foods and an open mind for meals and snacks rather than a set shopping list and look for nutritious foods your family loves that are on sale. Sometimes you can purchase items that are usually very expensive on sale at a good price because they have too many, got a great deal, or they are just in season and plentiful. Make it a fun treat to have artichokes, pineapple or your favorite whole grain cereals because they were a good price. Anything you didn’t purchase this time may possibly be on sale next time, allowing you to watch your spending, eat healthy and consume a variety of foods, even foods you’ve never tried, rather than just sticking to favorites. Variety, is not only the spice of life, it helps you get the nutrients you need without tiring of the same old thing. Try shopping at local farmer’s markets and you’ll find food that is fresh and less expensive because it is locally grown and you’re not paying high transportation costs and are supporting your local farming community. Involve your family in food preparation and cleanup. Kids like to be involved and should learn how to prepare a meal and clean up. This will make it fun to prepare fresh, wholesome foods to keep your family healthy.

If you think you can’t afford to take the time or spend the money to eat well, think again. Food preparation may take longer but at least you’ll be in the comfort of your own home rather than at work trying to make more money so you can wait in line at your favorite restaurant. For just a few more pennies to buy wholesome foods, you might just find you feel healthier and avoid the even greater rising cost and stress of medical care for conditions such as diabetes and heart disease which are often caused or worsened by poor nutritional habits.

Benefits of a Mediterranean Diet

Diabetes is a growing problem worldwide, so researchers continue to look for lifestyle behaviors that can be changed in order to prevent or reverse this trend. More and more, experts are devoting attention to the Mediterranean diet. Since the 1960’s it has been noted that people living in the Mediterranean have had food habits which can clearly be linked to good health because they consume a variety of fruits, vegetables, legumes, nuts, grains, and olive oil with minimal amounts of animal products.

The Mediterranean diet boasts whole foods and a lower intake of fat, most importantly saturated fat, by the consumption of olive oil over other oils which is proven to reduce insulin resistance and reduce the chances of developing diabetes by one-fifth over diets that feature whole milk and butter which are shown to increase the risk of diabetes.

Overall, the Mediterranean diet has several components that impact diabetes…

• Consumption of fiber satiates and causes diabetics to eat less and consume less sugar
• Olive oil has anti-inflamatory properties which may decrease the risk of chronic disease and adds nutrients to food rather than just adding fat like other oils may tend to do
• Energy density or calorie content of the Mediterranean diet is lower than the typical American diet and shows a decreased risk of obesity and related chronic health problems by increasing consumption of fruits, vegetables, and legumes.
• High Antioxidant intake from consuming a diet rich in fruits and vegetables reduces the risk of type II diabetes.

The balance of micronutirents, phytochemicals, and fiber seem to play a major role in improving glycemic control which is very important in the prevention and treatment of diabetes.Be sure to consult with your primary care physician regarding your own health needs. 

Summer Snacks You Can Feel Good About

Getting ready for summer vacation is an exciting time for kids who have been working hard all year and looking forward to a break. Make their time at home fun and healthy by providing delicious, nutritious snacks, especially for when you aren’t there to supervise what they are eating.

Be sure to have plenty of fresh fruit, veggies and wholesome snacks in single servings they can help themselves to either by buying pre-packaged items like carrot sticks, yogurt, cheese sticks and whole grain snacks or if you have the time and want to save a few bucks, buy whole items like melons and pineapple and put it in the fridge in containers kids can see through easily so they know its there and don’t try to find where you hid the junk food instead. Keep plenty of apples, bananas and bottled waters, juice boxes or other healthy drinks handy for kids on the go so they don’t get dehydrated or fatigued from not eating and opt for sodas and junk food instead.

Spring Fruits and Veggies

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. 

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.  

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

Baked Apples (Manzanitas)

© Chef LaLa

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Baked Apples Recipe

Nutritional Facts

• Calories, 272
• Fat, .9g
    Saturated, .2g
    Unsaturated, .7g
• Protein, 0.6g
• Carbohydrates, 72.6g
    Dietary Fiber, 7.19g
• Cholesterol, 0mg
• Sodium, 2mg

*per serving

Ingredients

• 36 ounces granny smith apples
• 5 ounces honey
• 1 each lemon, juiced
• ¼ teaspoon ground cinnamon

Preparation

1. Wash apples. Peel and core apples. Slice apples thru ¼ inch thick to resemble orange sections.
2. In a medium bowl, mix together the apples, honey, lemon juice and cinnamon.
3. Divide mixture and spoon into four separate baking containers or one pie container.
4. Arrange apple segments in a uniform and neat order.
5. Bake in a preheated oven at 375° for 15 minutes until tender and golden brown on top.

Servings

Makes 2½ cups; Serves 4

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

This recipe and many others from Chef LaLa’s Latin Lover Lite

Manzanitas Recita

Información Nutricional

• Calorías, 272
• Grasa, .9
    Saturada, ..2g
    Insaturada, .7g
• Proteínas, 29.2g
• Carbohidratos, 72.6g
    contenido de la fibra diaria recomendada, 7.19g
• Colesterol, 0mg
• Sodio, 2mg

*por una ración

Ingredientes

• 36 onzas de manzana Granny Smith
• 5 onzas de miel
• 1 limón, su jugo
• ¼ de cucharadita de canela en polvo

Preparación

1. Lava las manzanas; pela y quítales el corazón. Pártelas en rodajas de ¼ de pulgada de grosor. Le deben quedar como gajos de naranja.
2. En un recipiente hondo combina las manzanas, con la miel, jugo de limón y canela.
3. Divide la mezcla y acomoda en cuatro recipientes para hornear individuales o en un molde para pastel.
4. Las manzanas deben ordenarse de una forma uniforme y bonita.
5. Hornee en un horno precalentado a 375 grados, por aproximadamente 15 minutos o hasta que las manzanas se doren.
6. Salen dos tazas y media.

Nota: Cuando se usan recipientes para hornear decorativos, el simple recipiente puede darle a su mesa una dramática presentación.

Manzanas

Como hay tantas variedades de manzana en el mercado, todas con sus propias cualidades, los productores cultivan diferentes tipos de manzana para distintos propósitos.

Porciónes

4 porciones

Esta receta y otras muchas de Chef LaLa Latin Lover Lite

Siete Salsas en Siete Minutos

Chef LaLa te ayudara a preparar siete salsa saludables sencillamene y rapido para que todos tus invitados queden satisfechos.