For Your Health - New Adventures in Produce

Gappa238 · 07-08-2005, 05:24 AM

From Globalfit.com:

An apple a day may keep the doctor away, but it makes for a boring diet. When was the last time you ate a persimmon? Or a tangy starfruit? How about a nutty parsnip?

The latest government recommendations1 call for 1½ to 2 cups of fruit daily, plus 2½ to 3 cups of veggies daily. But if you’re like most Americans, you’re not eating nearly enough of either. These tips can help you get the most enjoyment – and nutrition – out of our nation’s harvest:

Shop Smart
Remember that healthy eating starts with mindful shopping. Stock up on fresh, seasonal produce, then keep it visible, either in a bowl on the table or cut into ready-to-eat pieces in the refrigerator.

For out-of-season produce, canned options are convenient, but read the labels to avoid added sugar or salt.

Breakfast
Top cereal or pancakes with berries, bananas or peaches. Or whip them into a fruit smoothie with some low-fat or soy milk.

Lunch
If you eat on-the-go, favor low-maintenance vegetables, like salad greens or celery stalks. Tangerine or mandarin orange wedges can enliven a green salad.

Snacks
Kiwifruit, plums, baby carrots and bananas (yes, and apples too) are tasty, easy to carry and healthier than most snack bars, many of which are too high in calories.

Dinner Preparations
Microwaving is quick, but research1 shows that it kills up to 97% of the antioxidants that you want from vegetables. Boiling isn’t much better, destroying 2/3rds of these key nutrients, reducing broccoli and summer squash into a mushy fiber source.

Steaming veggies is also quick and easy, and it preserves the most nutrients. An inexpensive bamboo or metal steamer over a half-inch of simmering water makes your veggies hot, but still crisp and vitamin-rich. Steamed veggies are usually done when the colors brighten. Serve with a light dressing or with lemon juice, freshly ground pepper and even a sprinkling of walnuts or slivered almonds.

Grilling veggies adds flavor and sweetness while retaining crispness. To grill veggies, slice thickly: quarter bell peppers, or slice zucchini length-wise so they’re easy to turn. Or skewer smaller pieces along with garlic cloves and grape tomatoes for tasty kabobs. An oil-and-vinegar marinade complements the natural flavors, minimizes charring and keeps everything from sticking.

As a barbecue’s final course, grilled fruit makes a delicious substitute for marshmallows. Grilling heightens the sweetness of pineapples, bananas and more into a rich, caramelized dessert.

To grill fruit: Halve peaches, pears or plums; remove the stone or core; brush lightly with canola oil; then place flesh-side down over a low flame until soft & pulpy.

Grill mangoes in the same fashion, but first score them with a sharp knife all the way through the flesh, keeping the skin intact; when it’s cool enough to handle, just invert the skin and slice to remove the chunks.

Veggies and fruit cook fast – especially softer varieties - so they require closer attention for more immediate gratification.

BBQ Advisory
Unlike vegetables, meat can become carcinogenic with grilling. The interaction of the flames with animal fat and protein promotes various types of cancer, an effect minimized by using lean cuts and by marinating

1 Journal of the Science of Food and Agriculture, November 2003

**DarkFalcon** · 07-08-2005, 05:48 AM

Good article Gappa. I notice in most BB diets listed fruits and veggies are almost non-existant because they feel they are getting the nutrients from their multi-vitamin. I eat a banana and orange everyday along with my morning OJ which isn't enough fruit I know, but I do eat a lot of fresh raw veggies or have them in my meals.

07-08-2005, 05:24 AM	#1
Gappa238 Fast guy in training Join Date: May 2005 Location: Gappaville Posts: 614 Recipes: 0 Rep Power: 25	For Your Health - New Adventures in Produce From Globalfit.com: An apple a day may keep the doctor away, but it makes for a boring diet. When was the last time you ate a persimmon? Or a tangy starfruit? How about a nutty parsnip? The latest government recommendations1 call for 1½ to 2 cups of fruit daily, plus 2½ to 3 cups of veggies daily. But if you’re like most Americans, you’re not eating nearly enough of either. These tips can help you get the most enjoyment – and nutrition – out of our nation’s harvest: Shop Smart Remember that healthy eating starts with mindful shopping. Stock up on fresh, seasonal produce, then keep it visible, either in a bowl on the table or cut into ready-to-eat pieces in the refrigerator. For out-of-season produce, canned options are convenient, but read the labels to avoid added sugar or salt. Breakfast Top cereal or pancakes with berries, bananas or peaches. Or whip them into a fruit smoothie with some low-fat or soy milk. Lunch If you eat on-the-go, favor low-maintenance vegetables, like salad greens or celery stalks. Tangerine or mandarin orange wedges can enliven a green salad. Snacks Kiwifruit, plums, baby carrots and bananas (yes, and apples too) are tasty, easy to carry and healthier than most snack bars, many of which are too high in calories. Dinner Preparations Microwaving is quick, but research1 shows that it kills up to 97% of the antioxidants that you want from vegetables. Boiling isn’t much better, destroying 2/3rds of these key nutrients, reducing broccoli and summer squash into a mushy fiber source. Steaming veggies is also quick and easy, and it preserves the most nutrients. An inexpensive bamboo or metal steamer over a half-inch of simmering water makes your veggies hot, but still crisp and vitamin-rich. Steamed veggies are usually done when the colors brighten. Serve with a light dressing or with lemon juice, freshly ground pepper and even a sprinkling of walnuts or slivered almonds. Grilling veggies adds flavor and sweetness while retaining crispness. To grill veggies, slice thickly: quarter bell peppers, or slice zucchini length-wise so they’re easy to turn. Or skewer smaller pieces along with garlic cloves and grape tomatoes for tasty kabobs. An oil-and-vinegar marinade complements the natural flavors, minimizes charring and keeps everything from sticking. As a barbecue’s final course, grilled fruit makes a delicious substitute for marshmallows. Grilling heightens the sweetness of pineapples, bananas and more into a rich, caramelized dessert. To grill fruit: Halve peaches, pears or plums; remove the stone or core; brush lightly with canola oil; then place flesh-side down over a low flame until soft & pulpy. Grill mangoes in the same fashion, but first score them with a sharp knife all the way through the flesh, keeping the skin intact; when it’s cool enough to handle, just invert the skin and slice to remove the chunks. Veggies and fruit cook fast – especially softer varieties - so they require closer attention for more immediate gratification. BBQ Advisory Unlike vegetables, meat can become carcinogenic with grilling. The interaction of the flames with animal fat and protein promotes various types of cancer, an effect minimized by using lean cuts and by marinating 1 Journal of the Science of Food and Agriculture, November 2003

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07-08-2005, 05:48 AM	#2
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Good article Gappa. I notice in most BB diets listed fruits and veggies are almost non-existant because they feel they are getting the nutrients from their multi-vitamin. I eat a banana and orange everyday along with my morning OJ which isn't enough fruit I know, but I do eat a lot of fresh raw veggies or have them in my meals.