Date: Fri Aug 27 00:00:00 EDT 2010
POTATO SALE
Avoid potatoes with wrinkled skins, soft dark spots, cut surfaces, or green appearance.
Store: On countertop or in dark cool area, do not refrigerate
Reduce cancer-risk by eating with more fruits and vegetables
1 medium potato (148 grams/5.3 ounces)= 100 calories, 0 fat, 0 sodium, 720 mg potassium, 26 g carbohydrate (3 g sugar), 3 g dietary fiber, excellent source of vitamin C.
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Date: Fri Aug 20 00:00:00 EDT 2010
Long Island Corn On Sale This Week!
Local, fresh produce from our community…supporting our farmers ~ enjoy!
Nutrition Facts for Sweet Corn (kernels from 1 medium ear (90g/3.2 oz.) =
80 calories; 1 g fat; 0 sodium; 240 mg potassium; 18 g carbohydrate; 3 g dietary fiber; 3 g protein; Good source of vitamin C.
Nutrition: High fiber, very low sodium, low fat, a good source of vitamin C, contains iron, vitamin A, and some of the B vitamins.
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Date: Fri Aug 13 00:00:00 EDT 2010
Baby Peeled Carrots On Sale
Carrots are an excellent source of beta-carotene. Beta-carotene, a member of the carotenoid family is a precursor to vitamin A. In plants, carotenoids function to protect the plant from oxidation and act as a pigment to aid the plant in light absorption. In humans, carotenoids function to prevent oxidation and have been shown to enhance the immune system and prevent cancer and heart disease.
Beta-carotene is the most familiar carotenoid, but there are over 500 known carotenoids. These substances give fruits and vegetables their rich colors, and are generally red, orange, and deep yellow. For example, sweet potatoes, winter squash, carrots, apricots, papayas are all rich in carotenoids. Broccoli and dark, leafy greens are also excellent sources of carotenoids.
NUTRITION FACTS: 1 carrot (7 inches long, 1 ¼ inch diameter) = 35 calories, 0 fat, 8 g carbohydrate, 2 g dietary fiber, 270 percent DV vitamin A.
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Date: Fri Aug 6 00:00:00 EDT 2010
AUGUST IS PEACH MONTH AND WE ARE HAVING A JERSEY PEACH SALE!
Choose bright, fresh-looking peaches. Skin color should be creamy or yellow with varying degrees of red blush or mottling, depending on the variety. Ripe peaches should yield to gentle palm pressure.
If unripe, leave peaches on the countertop in a closed paper bag. If ripe, refrigerate.
Peaches continue to ripen after harvest.
Peaches are naturally:
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of the antioxidant Vitamin C
Fat Free
1 medium peach (98 g) = 40 calories, 10 g carbohydrate, 2 g dietary fiber, 1 g protein, 0 fat, 10 percent daily value for vitamin C, 2 percent daily value for vitamin A.
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Date: Fri Jul 30 00:00:00 EDT 2010
PEACHES ON SALE-JUICY SUMMER FRUIT
Choose bright, fresh-looking peaches. Skin color should be creamy or yellow with varying degrees of red blush or mottling, depending on the variety. Ripe peaches should yield to gentle palm pressure.
If unripe, leave peaches on the countertop in a closed paper bag. If ripe, refrigerate.
Peaches continue to ripen after harvest.
Peaches are naturally:
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of the antioxidant Vitamin C
Fat Free
Serving Size 1 medium peach (98g): Calories 40, Total Fat 0g, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 9g, Protein 1g, Vitamin C: 10 percent, Vitamin A: 2 percent, Calcium: 0 percent, Iron: 0 percent.
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Date: Fri Jul 23 00:00:00 EDT 2010
: CANTALOUPE SALE
Sweet, Juicy and High in Vitamins A and C, cantaloupe, is brimming with nutrients.
¼-medium cantaloupe is only 50 calories, 12 grams carbohydrate, naturally fat free, cholesterol free, very low in sodium and a good source of folic acid.
Cantaloupe is on the Top Ten Nutritionists’ Pick List!
Wash the rind before slicing.
Serve in half, quarters or diced into a fruit salad.
Store at room temperature for 2-3 days to further ripen.
Choose cantaloupes heavy for their size with a fruity fragrance.
¼ medium cantaloupe (4.8 oz./134g)= 50 calories; 12 g carbohydrate, 1 g protein, 0 fat, 1 g dietary fiber, 11 g sugar, 100 percent DV vitamin A, 80 percent DV vitamin C.
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Date: Fri Jul 16 00:00:00 EDT 2010
BROCCOLI CROWNS
The jewel of the “veggie kingdom”, 1 stalk of broccoli provides 220 percent of our daily value of vitamin C; 15 percent of our daily value of vitamin A (beta-carotene); 20 percent of our daily value of fiber and is rich in natural phytochemicals known to reduce the risk of many diseases. Broccoli also contains calcium and iron.
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Nutrition Facts for broccoli, 1 medium stalk (148 g / 5.3 oz.): 45 calories, 5g protein, 0.5g fat, 8g carbohydrate, 5g dietary fiber, 55mg sodium, excellent source vitamin C.
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Date: Fri Jul 9 00:00:00 EDT 2010
PRE-RIPENED PEACHES ON SALE
Choose bright, fresh-looking peaches. Skin color should be creamy or yellow with varying degrees of red blush or mottling, depending on the variety. Ripe peaches should yield to gentle palm pressure.
If unripe, leave peaches on the countertop in a closed paper bag. If ripe, refrigerate.
Peaches continue to ripen after harvest.
Peaches are naturally:
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of the antioxidant Vitamin C
Fat Free
Serving Size 1 medium peach (98g):
Calories 40, Total Fat 0g, Cholesterol 0mg, Sodium 0mg, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 9g, Protein 1g, Vitamin C 10 percent of DV, Vitamin A 2 percent of DV.
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Date: Fri Jul 2 00:00:00 EDT 2010
LONG ISLAND BI-COLOR CORN SALE!
Nutrition Notes: Corn is a high fiber, low fat food with a fair amount of vitamin A (if the corn is yellow). Naturally low-sodium and high potassium, it contains iron, vitamin C and some of the B vitamins.
Nutrition Facts: 1 medium Ear of Sweet Corn (3.2 oz./90 g):
80 Calories, 3 grams Protein, 1 gram Fat (0 Saturated), 13 mg Sodium, 18 g Carbohydrate, 3 grams Dietary Fiber, 10% Daily Value Vitamin C.
Recipe: To grill corn, take a few ears of corn with the husks still on and remove the silk. Soak the ears of corn in water for about 30 minutes. Then place the corn, stalks and all, on the grill for five to ten minutes. Roll around to cook evenly.
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Date: Fri Jun 25 00:00:00 EDT 2010
STRAWBERRIES ON SALE
Essential vitamins, fiber, potassium and phytochemicals. One serving of strawberries - about 8 strawberries - is an excellent source of vitamin C. One serving of strawberries provides more vitamin C than an orange!
In a recent study, strawberries ranked second among the top ten fruits in antioxidant capacity (TAC), which is one reason why they may help prevent cancer and heart disease.
1 cup strawberries (147 grams)= 50 calories, 0 fat, 0 sodium, 2 grams dietary fiber, 170 mg potassium, 11 g carbohydrate, 160 percent vitamin C.
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Date: Fri Jun 18 00:00:00 EDT 2010
IT’S A BLUEBERRY SALE!
One cup of blueberries contains 16 percent Daily Value of fiber (2.86 g per 100g)
(90 percent of the fiber is insoluble, good for the digestive track)
Blueberries are a source of Vitamins A and C, potassium and folic acid.
Blueberries are very low in fat and sodium. Blueberries are a SUPERFRUIT, brimming with antioxidants.
One serving of Blueberries = one-half cup
One serving of Blueberry juice = 3/4 cup (6 oz.) of 100 percent juice
One serving of dried Blueberries = 1/4 cup
1 cup fresh blueberries (145 g) = 83 calories, 1 g protein, 21 g carbohydrate, 0 fat, 3.5 g dietary fiber
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Date: Fri Jun 11 00:00:00 EDT 2010
BANANAS ON SALE
Bananas are one of our best sources of potassium, an essential mineral for maintaining normal blood pressure and heart function. Since the average banana contains a whopping 467 mg of potassium and only 1 mg of sodium, a banana a day may help to prevent high blood pressure and protect against heart disease.
Bananas have long been recognized for their antacid effects.
Bananas are an exceptionally rich source of fructooligosaccharide, a compound called a prebiotic because it nourishes probiotic (friendly) bacteria in the colon. These beneficial bacteria produce vitamins and digestive enzymes that improve our ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.
1 Banana (118 g) = 108 calories, 1 g fat, 28 g carbohydrate, 3 g dietary fiber, 1 g protein, excellent source vitamin B6.
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Date: Fri Jun 4 00:00:00 EDT 2010
CALIFORNIA CHERRIES
FROM STEMILT GROWERS
1 cup (21 cherries, 140 grams) = 90 calories, 0.5 g fat, 2 g protein, 22 g carbohydrate (19 g sugar, 3 g dietary fiber), 15 percent vitamin C, 2 percent vitamin A, 2 percent calcium and iron.
Cherries with the stems intact will have a longer shelf life than those without stems. Store unwashed cherries in a plastic bag in the refrigerator, and wash before eating. For optimum flavor, before eating fresh sweet cherries, leave them at room temperature for 1-2 hours. Fresh cherries should be consumed within 2-4 days. Allow one cup serving of cherries per person and buy extra for the kids!
You can freeze fresh cherries, but they should be pitted first, otherwise they will take on an off flavor from the pit. Cherry juice can stain, so be careful when pitting them. They can be pitted and frozen in plastic bags with the air removed, or freeze separated cherries on a cookie sheet and then pack in bags for freezing.
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Date: Fri May 28 00:00:00 EDT 2010
FLORIDA CORN SALE!
When you reach for those tempting ears of fresh sweet corn in the produce aisle, you’ll be pleased to know that medical researchers approve of your choice. Corn, it turns out, is one of the very best dietary sources of two antioxidant carotenoids–cousins of Vitamin A—called lutein and zeaxanthin. Like other carotenoids, they seem to play a role in preventing heart disease and cancer. But in addition, several recent studies have shown that a high intake of lutein and zeaxanthin (pronounced zee-uh-zanthin) is associated with a significant reduction in the risk of a chronic eye disease called macular degeneration.
Nutrition Facts for Sweet Corn (kernels from 1 medium ear (90g/3.2 oz.) =
80 calories; 1 g fat; 0 sodium; 240 mg potassium; 18 g carbohydrate; 3 g dietary fiber; 3 g protein; Good source of vitamin C.
Nutrition: High fiber, very low sodium, low fat, a good source of vitamin C, contains iron, vitamin A, and some of the B vitamins.
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Date: Fri May 21 00:00:00 EDT 2010
STRAWBERRIES ON SALE! Conventional and Organic
Essential vitamins, fiber, potassium and phytochemicals. One serving of strawberries - about 8 strawberries - is an excellent source of vitamin C. One serving of strawberries provides more vitamin C than an orange!
In a recent study, strawberries ranked second among the top ten fruits in antioxidant capacity (TAC), which is one reason why they may help prevent cancer and heart disease.
1 cup strawberries (147 grams)= 50 calories, 0 fat, 0 sodium, 2 grams dietary fiber, 170 mg potassium, 11 g carbohydrate, 160 percent vitamin C.
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Date: Fri May 14 00:00:00 EDT 2010
SWEET CALIFORNIA CHERRIES ARE ON SALE
Stemilt Bing Cherry season starts in California and moves to Washington State by end of June, sweet and yummy!
Look for cherries that are plump with firm, smooth, and brightly colored skins. Good quality cherries should have green stems attached.
Keep refrigerated
Cherries do not ripen further after harvest.
Cherries bruise easily; so handle with care.
Cherries are:
Low Fat
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of Fiber
Good Source of the antioxidant Vitamin C
1 cup cherries (21 cherries) (140 grams) = 90 calories, 0.5 g fat, 0 sodium, 3 g dietary fiber, 22 g carbohydrate, 2 g protein, 300 mg potassium, 15 percent daily value for vitamin C, 2 percent daily value for vitamin A, calcium and iron.
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Date: Fri May 7 00:00:00 EDT 2010
STRAWBERRIES ON SALE
8 strawberries have more vitamin C than an orange
8 strawberries have 20 percent of the folic acid you need every day
Strawberries can also play a part in helping to reduce the risk of cancer and heart disease
Refrigerate and keep dry, wash before serving.
Nutrition Facts (8 medium strawberries, 5.3 oz./147g): 45 calories, 0 g fat, 12 g carbohydrate, 4 g dietary fiber, 160 percent DV vitamin C, 2 percent DV Calcium, 4 percent DV iron.
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Date: Fri Apr 30 00:00:00 EDT 2010
NY State Mc Intosh Apples
EASY MICROWAVE BAKED APPLES
Serves 2
INGREDIENTS:
2 medium (about 6 to 8 oz. each) apples, NY State Mc Intosh or STEMILT, organic 4 tablespoons all-fruit preserves2 tablespoons apple juice
Pare top third of apple and core. Arrange apples in microwave-safe baking dish. Fill centers with preserves. Pour juice in bottom of dish and cover with a microwave-safe lid. Microwave at HIGH for 4-5 minutes or until apples are tender.
Nutrition Facts for 1 medium apple, only (154g/5.5oz.):
80 calories, 22 g carbohydrate, 0 fat, 0 sodium, 5 g dietary fiber, 8 percent DV vitamin C, 170 mg potassium
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Date: Fri Apr 23 00:00:00 EDT 2010
STRAWBERRIES
8 strawberries have more vitamin C than an orange
8 strawberries have 20 percent of the folic acid you need every day
Strawberries can also play a part in helping to reduce the risk of cancer and heart disease
Refrigerate and keep dry, wash before serving.
Nutrition Facts (8 medium strawberries, 5.3 oz./147g): 45 calories, 0 g fat, 12 g carbohydrate, 4 g dietary fiber, 160 percent DV vitamin C, 2 percent DV Calcium, 4 percent DV iron.
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Date: Fri Apr 16 00:00:00 EDT 2010
TOMATOES ON THE VINE
Botanically, tomatoes are a fruit. This is because, generally, a fruit is the edible part of the plant that contains the seeds, while a vegetable is the edible stems, leaves, and roots of the plant.
Significant medical research suggests that the consumption of lycopene - the stuff that makes tomatoes red - may prevent cancer.
Store on the countertop. Tomatoes will continue to ripen.
Low Fat
Low Calorie
Saturated Fat Free
Sodium Free
Cholesterol Free
High in the antioxidant Vitamin C
Good Source of the antioxidant Vitamin A
Nutrition Facts for 1 medium tomato (148 g/5.3 ounces) = 35 calories, 0.5 fat, 5 mg sodium, 360 mg potassium, 7 g carbohydrate, 1 g dietary fiber, 1 g protein, 20 percent daily value vitamin A, 40 percent daily value vitamin C, 2 percent daily value calcium, 2 percent daily value iron.
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Date: Fri Apr 9 00:00:00 EDT 2010
NAVEL ORANGES ON SALE
NAVEL ORANGE FACTS
Choose oranges that are firm and heavy for their size.
The rind is thick and easy to peel. Its pulp is sweet, juicy and almost always seedless.
Store at room temperature for about 1 week; otherwise keep in the refrigerator.
Oranges yield the most juice at room temperature.
Known for high vitamin C and a good source of potassium. An orange has a whopping 7 grams of fiber!
Oranges are diuretic and digestive.
Nutrition Facts for 1 medium orange (5.5 oz.): 70 calories, 21 g carbohydrate, 0 mg sodium, 260 mg potassium, 7 g fiber, 130 percent DV vitamin C, 6 percent DV calcium, 2 percent DV iron, 2 percent DV vitamin A.
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Date: Mon Apr 5 00:00:00 EDT 2010
WASHINGTON STATE APPLES, LOOK FOR STEMILT
Apples provide about 7 to 8 percent of the recommended amount of vitamin C, and they offer much more. Apples are a good source of dietary fiber and a major source of several antioxidant phytochemicals. Studies suggest that these natural substances found in apples may prevent cell damage that leads to cancer, and may prevent damage to blood vessels that leads to heart disease. It is important to eat a wide variety of fruits and vegetables as part of a healthy lifestyle.
1 medium apple (154 grams/5.5 ounces) = 80 calories, 0 fat, 0 protein, 0 sodium, 22 g carbohydrate, 5 g dietary fiber, 6 g sugar, 8 percent daily value vitamin C, 170 mg potassium
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Date: Fri Mar 26 00:00:00 EDT 2010
ASPARAGUS ON SALE
Asparagus are a dieter’s delight at only 25 calories for 5 spears. Asparagus must be cooked. To prepare, cut off and discard tough ends. Steam lightly or roast: preheat oven to 450 degrees. Wrap asparagus in foil and cook 10 minutes or until tender.
Nutrition Facts (5 asparagus spears 93g): 25 calories, 4 g carbohydrate , 2 g dietary fiber, 2 g protein, 10 percent DV vitamin A, 15 percent DV vitamin C, 30 percent DV folate.
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Date: Fri Mar 19 00:00:00 EDT 2010
APPLES ON SALE-LOOK FOR STEMILT
Apples do not have fat, cholesterol or sodium
Apples do have lots of fiber - both soluble and insoluble fiber. Apples are especially rich in pectin, a soluble fiber, which is effective in lowering cholesterol levels.
Apples contain small amounts of potassium
Look for STEMILT organic apples when they are available!
Nutrition Facts for 1 medium apple, only (154g/5.5oz.): 80 calories; 22 g carbohydrate; 0 fat; 0 sodium; 5 g dietary fiber; 8% DV vitamin C; 170 mg potassium
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Date: Fri Mar 12 00:00:00 EST 2010
ST. PATRICK'S DAY GREEN CABBAGE SALE
A member of the Brassica family, cabbage is related to kale, broccoli, Brussels sprouts and cauliflower. The most common cabbages are green and red cabbage. Cabbage contains vitamin C, fiber and cancer fighting compounds.
Green Cabbage
The heart of any good coleslaw is shredded green cabbage, which, in the supermarket, looks similar to a head of iceberg lettuce - green, round and typically a little smaller than a volleyball. Green is the most common type of cabbage and is popular for its crunchiness and mild flavor. When looking for a head of green cabbage, look for one that is heavy for its size and has no discoloration.
Cabbage Measurements
1/4 pound cooked cabbage equals one serving
One medium head (about two pounds) cabbage equals four to six servings or six to eight cups shredded
Storing
Store all varieties of cabbage tightly wrapped in the refrigerator for up to one week.
Cabbage, raw 1 cup shredded (70 grams): 17 calories, 2 grams dietary fiber, 120 IU Vitamin A, 23 mg Vitamin C, 172 mg potassium, 30 micrograms folate.
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Date: Fri Mar 5 00:00:00 EST 2010
RED or GOLDEN DELICIOUS APPLES (TRY STEMILT ORGANICS)
"Who is Stemilt" - Stemilt is a Grower and Shipper of the finest quality Apples, Pears and Cherries. In 1962, Tom Mathison sold the first box of Stemilt Hill Cherries at the New York Growers' auction. It was the birth of Stemilt Growers, Inc.
Stemilt is a proud sponsor of the King Kullen Nutrition Program and supports that fruits and vegetables should make up about half your plate at every meal.
Visit www.stemilt.com
1 apple, medium (154 g/5.5 ounces) = 80 calories, 22 g carbohydrate, 5 g dietary fiber, 8 percent daily value vitamin C, 170 mg potassium
Are waxes applied to STEMILT Organic Apples or Pears?
Stemilt does not apply any wax to Stemilt Organic Apple or Pears. Although there are waxes that can be used for organic fruit, Stemilt states that they currently do not use any of them.
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Date: Fri Feb 26 00:00:00 EST 2010
ORGANIC GALA APPLE SALE
EASY MICROWAVE BAKED APPLES
Serves 2
INGREDIENTS:
2 medium (about 6 to 8 oz. each) apples, STEMILT 4 tablespoons all-fruit preserves2 tablespoons apple juice
Pare top third of apple and core. Arrange apples in microwave-safe baking dish. Fill centers with preserves. Pour juice in bottom of dish and cover with a microwave-safe lid. Microwave at HIGH for 4-5 minutes or until apples are tender.
Nutrition Facts for 1 medium apple, only (154g/5.5oz.):
80 calories, 22 g carbohydrate, 0 fat, 0 sodium, 5 g dietary fiber, 8 percent DV vitamin C, 170 mg potassium
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Date: Fri Feb 19 00:00:00 EST 2010
MANGOS ON SALE, YUMMY
The Dietary Guidelines for Americans recommend that healthy adults consume 5 to 13 servings of fruits and vegetables every day (based on a daily consumption of 1,200 to 3,200 total calories). Why not make one of those a mango? The versatile mango is available year round and adds delicious flavor to a balanced diet.
Mangos are an excellent source of vitamins C and A, both important antioxidant nutrients. Vitamin C promotes healthy immune function and collagen formation. Vitamin A is important for vision and bone growth.
Mangos are a good source of dietary fiber. Diets low in fat and high in fiber-containing grain products, fruits, and vegetables may be associated with a reduced risk of some types of cancer.
Mangos contain over 20 different vitamins and minerals.
1 cup sliced mango (165 grams) = 110 calories, 0 fat, 0 sodium, 3 g dietary fiber, 28 g carbohydrate, 80 percent DV for vitamin C, 25 percent DV for vitamin A.
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Date: Fri Feb 12 00:00:00 EST 2010
EARTHBOUND FARM BABY PEELED CARROTS ON SALE
Why is there a “white blush” on peeled baby carrots?
This occurs because of the process of abrasion peeling to produce the peeled baby carrots. This process results in the formation of a grayish white film on the surface of the carrots.
1 large baby carrot (15 grams) = 5 calories, 0 fat, 1.2 grams carbohydrate, 0.3 grams dietary fiber, 0.1 gram protein, 12 mg sodium, 41 percent Daily Value for vitamin A, 2 percent Daily Value for vitamin C.
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Date: Fri Feb 5 00:00:00 EST 2010
CHOOSE CITRUS FOR EXTRA VITAMIN C
CHOOSE CITRUS FOR EXTRA VITAMIN C DURING WINTER MONTHS, LIKE EARTHBOUND FARM ORGANIC ORANGES
NAVEL ORANGE FACTS
Choose oranges that are firm and heavy for their size.
The rind is thick and easy to peel. Its pulp is sweet, juicy and almost always seedless.
Store at room temperature for about 1 week; otherwise keep in the refrigerator.
Oranges yield the most juice at room temperature.
Known for high vitamin C and a good source of potassium. An orange has a whopping 7 grams of fiber!
Oranges are diuretic and digestive.
Nutrition Facts for 1 medium orange (5.5 oz.): 70 calories, 21 g carbohydrate, 0 mg sodium, 260 mg potassium, 7 g fiber, 130 percent DV vitamin C, 6 percent DV calcium, 2 percent DV iron, 2 percent DV vitamin A.
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Date: Fri Jan 29 00:00:00 EST 2010
BROCCOLI RABE ON SALE!
Choose: Broccoli rabe that is firm, with small stems, few buds and open flowers.
To Store: Wrap and refrigerate.
To Prepare: Rinse and shake off excess water; cut off any rough bottoms
Nutritional Benefits: Low Sodium
High in the antioxidant Vitamin A
High in the antioxidant Vitamin C
Good Source of Potassium
Good Source of Folate
1 cup (40 grams) chopped broccoli rabe = 9 calories, 1 g carbohydrate, 1 g dietary fiber, 1 g protein, 13 mg sodium, 21 percent daily value vitamin A, 13 percent daily value vitamin C.
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Date: Fri Jan 22 00:00:00 EST 2010
Cantaloupes, On Sale
Sweet, Juicy and High in Vitamins A and C, cantaloupe, is full of nutrients.
¼-medium cantaloupe is only 50 calories, 12 grams carbohydrate, naturally fat free, cholesterol free, very low in sodium and a good source of folate. Cantaloupe is on the Top Ten Nutritionists’ Pick List!
Wash the rind before slicing. Serve in half, quarters or diced into a fruit salad.
Store at room temperature for 2-3 days to further ripen.
Choose cantaloupes heavy for their size with a fruity fragrance.
¼ medium cantaloupe (4.8 oz./134g)= 50 calories; 12 g carbohydrate, 1 g protein, 0 fat, 1 g dietary fiber, 11 g sugar, 100 percent DV vitamin A, 80 percent DV vitamin C.
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Date: Fri Jan 15 00:00:00 EST 2010
ORGANIC GALA APPLES, look for STEMILT label
Apples provide about 7 to 8 percent of the recommended amount of vitamin C, and they offer much more. Apples are a good source of dietary fiber and a major source of several antioxidant phytochemicals. Studies suggest that these natural substances found in apples may prevent cell damage that leads to cancer, and may prevent damage to blood vessels that leads to heart disease. It is important to eat a wide variety of fruits and vegetables as part of a healthy lifestyle.
1 medium apple (154 grams/5.5 ounces) = 80 calories, 0 fat, 0 protein, 0 sodium, 22 g carbohydrate, 5 g dietary fiber, 6 g sugar, 8 percent daily value vitamin C, 170 mg potassium.
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Date: Fri Jan 8 00:00:00 EST 2010
MUSHROOMS ON SALE
Mushrooms are the only natural fresh vegetable or fruit with vitamin D; a serving of 4-5 white button mushrooms provides 15 IU (4 percent of the Daily Value).
Mushrooms are low in calories, fat-free, cholesterol-free and very low in sodium, yet they provide several nutrients, including riboflavin, niacin and selenium.
MUSHROOM RISOTTO
1-Tablespoon extra virgin olive oil
1 shallot, chopped
6 ounces mushrooms, sliced-On Sale
¾ cup Arborio rice
3 ½ cups Health Valley or Imagine Broth (Vegetable or Mushroom)
2 tablespoons flat-leaf parsley, chopped
1/3 cup grated Parmesan cheese
In a large saucepan, heat oil and add shallot and mushrooms, cook over moderate heat, 3-4 minutes (stirring occasionally). Stir in rice and cook 1 minute. Pour in 1-cup broth and cook over moderate heat and stir constantly until liquid is absorbed. Add remaining broth, ½ cup at a time, stirring after each addition until liquid has been absorbed. Rice is ready when grains are soft and mixture is creamy, about 25 minutes. Add parsley and Parmesan cheese; serve.
Per serving: 330 calories, 12 g fat, 38 g carbohydrate, 1 g dietary fiber, 17 g protein, 213 mg calcium.
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Date: Fri Jan 1 00:00:00 EST 2010
HOW TO ROAST FRESH CHESTNUTS
Roasting chestnuts in the oven is simple. Preheat oven to 375 degrees. Rinse the chestnuts then pat them dry. Use a strong, sharp paring knife to cut an "X" in the flat side of the chestnut shells. This allows the steam to escape and makes it easier to peel them. Place the chestnuts in a single layer on a shallow baking pan. Roast for 20 minutes and turn them over after about 10 minutes. The sliced part of the shells will curl back. Place the hot chestnuts in a towel-lined bowl. Tightly cover them for about 10 minutes before removing the shells. They should be cool enough to handle. Starting at the slit, pull the shell away from the nutmeat. The inside skin will peel away from the chestnut along with the outer shell. Serve plain or sprinkle with cinnamon if desired. Enjoy this festive and healthful treat!4 ounces cooked chestnuts = 149 calories, 1.6 grams fat, 5.7 grams dietary fiber, 2 grams protein, 32 grams carbohydrate, 31 mg sodium, 30 mg vitamin C, 811 mg potassium.
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Date: Fri Dec 25 00:00:00 EST 2009
FOR ANTIOXIDANT HEALTH, EAT BLUEBERRIES FOR THE NEW YEAR
Blueberries are the fruits of a shrub and grow in clusters. They range in size from that of a pea to a marble. They are deep in color, from blue to purple-black, and have a white waxy "bloom" that covers the surface for protection. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. The skin surrounds flesh that encases tiny seeds. Blueberries are bursting with nutrients and flavor, yet very low in calories. Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals.
For an elegant New Year’s Eve dessert, layer yogurt and blueberries in wine glasses and top with morsels of dark chocolate.
1 cup fresh blueberries = 70 calories, 1 gram protein, 15 g carbohydrate, 0 fat, 23 percent daily value vitamin C, 6.5 grams dietary fiber.
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Date: Fri Dec 18 00:00:00 EST 2009
CLEMENTINE SALE
Clementines, imported from Spain, are the delight of a cool fall day.
Sweet and virtually seedless, clementines are the smallest of “mandarin” oranges. Sometimes called “kid-glove” oranges, you could eat the fruit without soiling your hands… they are that easy to peel!
In season: Mid-October to February.
Storage: Refrigerate for about a week.
Available in 5-pound crates, buy more than you think you’ll need, because they will be devoured like peanuts. They make a great gift!
Serve: Keep these beauties in a bowl, for any drop-in guests, or as a garnish with fish or poultry. Recipe-wise, use clementines instead of other citrus.
Nutrition: Good source of vitamin A, vitamin C, folate and fiber.
A sweet and nutritious 35-calorie snack!
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Date: Fri Dec 11 00:00:00 EST 2009
IT’S A WASHINGTON STATE PEAR SALE!
LOOK FOR THE STEMILT LABEL
If purchased unripe – store on the countertop in closed paper bag for 1-3 days.
If already ripe - refrigerate.
Continues to ripen after harvest.
Serve whole fresh pears for out-of-hand snacking, it’s a refreshing after school snack with peanut butter.
Slice fresh pears into fruit salads or poach whole pears for a light dessert.
Low Fat
Saturated Fat Free
Sodium Free
Cholesterol Free
Good Source of Fiber
Good Source of the antioxidant Vitamin C
Nutrition Facts for 1 Pear:
Serving Size 1 medium (166g)
Calories 100, Total Fat 1g, Sodium 0mg, Total Carbohydrate 25g (Dietary Fiber 4g, Sugars 17g), Protein 1g
Vitamin C: 10 percent
Calcium 2: percent
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Date: Fri Dec 4 00:00:00 EST 2009
NYS Gala Apples On Sale
Apples provide about 7 to 8 percent of the recommended amount of vitamin C, and they offer much more. Apples are a good source of dietary fiber and a major source of several antioxidant phytochemicals. Studies suggest that these natural substances found in apples may prevent cell damage that leads to cancer, and may prevent damage to blood vessels that leads to heart disease. It is important to eat a wide variety of fruits and vegetables as part of a healthy lifestyle.
1 medium apple (154 grams/5.5 ounces) = 80 calories, 0 fat, 0 protein, 0 sodium, 22 g carbohydrate, 5 g dietary fiber, 6 g sugar, 8 percent daily value vitamin C, 170 mg potassium
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Date: Fri Nov 27 00:00:00 EST 2009
SPINACH ON SALE
Each one cup serving of cooked spinach provides 140 percent of a day’s vitamin A, 30 percent of a day’s folic acid, 15 percent of a day’s iron and 15 percent of a day’s vitamin C … all for only 20 fat-free calories!
Steam spinach and dress it up with garlic and lemon juice; or serve it raw with grated Parmesan cheese, sliced onion and cherry tomatoes.
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Date: Fri Nov 20 00:00:00 EST 2009
CLEMENTINES ARE ON SALE
Clementines, are the delight of a cool fall day.
Sweet and virtually seedless, clementines are the smallest of “mandarin” oranges. Sometimes called “kid-glove” oranges, you could eat the fruit without soiling your hands… they are that easy to peel!
In season: Mid-October to February.
Storage: Refrigerate for about a week.
Available in 5-pound crates, buy more than you think you’ll need, because they will be devoured like peanuts. They make a great gift.
Serve: Keep these beauties in a bowl, for any drop-in guests, or as a garnish with fish or poultry. Recipe-wise, use clementines instead of other citrus.
Nutrition: Good source of vitamin A, vitamin C, folic acid and fiber.
A sweet and nutritious 35-calorie snack!
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Date: Fri Nov 13 00:00:00 EST 2009
Broccoli, a balance of nature’s vitamins and minerals, is high in fiber, low in fat and calories; and high in vitamin C and potassium
The jewel of the “veggie kingdom”, 1 stalk of broccoli provides 220 percent of our daily value of vitamin C; 15 percent of our daily value of vitamin A (beta-carotene); 20 percent of our daily value of fiber and is rich in natural phytochemicals known to reduce the risk of many diseases. Broccoli also contains calcium and iron.
Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.
Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.
Nutrition Facts for broccoli, 1 medium stalk (148 g / 5.3 oz.): 45 calories, 5g protein, 0.5g fat, 8g carbohydrate, 5g dietary fiber, 55mg sodium, excellent source vitamin C.
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Date: Fri Nov 6 00:00:00 EST 2009
LONG ISLAND POTATOES ON SALE-BUY LOCAL
Avoid potatoes with wrinkled skins, soft dark spots, cut surfaces, or green appearance.
Store: On countertop or in dark cool area, do not refrigerate
Reduce cancer-risk by eating with more fruits and vegetables
1 medium potato (148 grams/5.3 ounces)= 100 calories, 0 fat, 0 sodium, 720 mg potassium, 26 g carbohydrate (3 g sugar), 3 g dietary fiber, excellent source of vitamin C.
28 percent of the daily value for vitamin C,
Good source of B vitamins including folic acid, B6 and niacin,
Contains many minerals including copper, zinc, potassium and magnesium.
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Date: Fri Oct 30 00:00:00 EDT 2009
Asparagus is a nutritional powerhouse
There are only 4 calories per medium spear.
Asparagus is a good source of potassium and vitamin C. It also provides 2 to 3 grams of fiber per serving.
Asparagus has more folic acid than any other vegetable. Just one ½ cup serving provides more than half of the recommended daily allowance of folic acid.
According to the National Cancer Institute, asparagus is a good source of glutathione, a potent cancer fighter.
Roasted Asparagus
If you have never roasted asparagus, this is something you have to try. The result is delicious! Roasting makes the asparagus more flavorful and sweeter. Wash and trim fresh asparagus spears. Spread spears on a large rimmed baking sheet. Drizzle spears with olive oil and roll them around to coat lightly.
Roast medium-thick spears in a preheated 450°F oven about 15 minutes; thin ones about 10 minutes, occasionally shaking the pan to roll them around for even browning. Test with a fork to determine doneness. Spears should be tender throughout and lightly browned.
www.fruitsandveggiesmorematters.org
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Date: Fri Oct 23 00:00:00 EDT 2009
IDAHO POTATOES ON SALE
Avoid potatoes with wrinkled skins, soft dark spots, cut surfaces, or green appearance.
Store: On countertop or in dark cool area, do not refrigerate
Reduce cancer-risk by eating with more fruits and vegetables
Keep the skin on when cooking, to preserve the potatoes abundant nutrition.
Best to bake without wrapping in foil, otherwise it will steam.
Save the water used to steam potatoes and add it to sauces, soups or gravies. This is because some nutrients leach into the water and we don’t want to toss them out.
Store potatoes in a cool dark place with an optimal temperature of 50 degrees. Do not refrigerate because temperatures cooler than 45 degrees converts potato starch to sugar, which changes the taste.
1 medium potato (148 grams/5.3 ounces)= 100 calories, 0 fat, 0 sodium, 720 mg potassium, 26 g carbohydrate (3 g sugar), 3 g dietary fiber, excellent source of vitamin C.
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Date: Fri Oct 16 00:00:00 EDT 2009
Long Island Cauliflower On Sale
There are few other foods that are as rich in essential vitamins, vital minerals and medicinal value as the cruciferous vegetable family (cabbage is a cruciferous vegetable). There is medical evidence that because of their wide-ranging nutritional benefits, they are powerful antidotes to cancer. Cauliflower will keep for up to five days if stored in the crisper section of the refrigerator. If the head is not purchased wrapped, store it in an open or perforated plastic bag. Keep the head stem-side up to prevent moisture form collecting on it. For the best flavor, cauliflower should be eaten as soon as possible. Precut florets do not keep well, and they are best when eaten within a day of purchase.
1/6 medium head cauliflower (99 grams, 3.5 ounces) = 25 calories, 30 mg sodium, 270 mg potassium, 5 g carbohydrates, 2 g dietary fiber, 100 percent Daily Value for vitamin C.
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Date: Fri Oct 9 00:00:00 EDT 2009
LONG ISLAND POTATOES ON SALE-BUY LOCAL
Avoid potatoes with wrinkled skins, soft dark spots, cut surfaces, or green appearance.
Store: On countertop or in dark cool area, do not refrigerate
Reduce cancer-risk by eating with more fruits and vegetables
1 medium potato (148 grams/5.3 ounces)= 100 calories, 0 fat, 0 sodium, 720 mg potassium, 26 g carbohydrate (3 g sugar), 3 g dietary fiber, excellent source of vitamin C.
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Date: Fri Oct 2 00:00:00 EDT 2009
Gala or Granny Smith APPLES ON SALE
EAT AN “An Apple a Day”
Phytochemicals found in apples may fight some types of cancers, help reduce cholesterol damage and promote healthy lungs.
Nutrition Facts for 1 medium apple, only
(154g/5.5oz.): 80 calories; 22 g carbohydrate; 0 fat; 0 sodium; 5 g dietary fiber; 8% DV vitamin C; 170 mg potassium
SIMPLY MICROWAVED APPLES, serves 2
INGREDIENTS:
2 medium (about 6 to 8 oz. each) apples, STEMILT
4 tablespoons all-fruit preserves
2 tablespoons apple juice
Pare top third of apple and core. Arrange apples in microwave-safe baking dish. Fill centers with preserves. Pour juice in bottom of dish and cover with a microwave-safe lid. Microwave at HIGH for 4-5 minutes or until apples are tender.
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Date: Fri Sep 25 00:00:00 EDT 2009
Broccoli Rabe On Sale
Broccoli Rabe (pronounced Broccoli Rob) is also referred to as rabe or rapini. It is a leafy green vegetable that is frequently eaten in Southern Italy and has become popular in the United States. The vegetable has a slightly bitter taste and is frequently steamed or lightly sautéed in olive oil.
The Broccoli Rabe flower looks similar to the broccoli florets. Despite the name this plant is not a type of broccoli but it is in the same brassica family. One of the many health benefits of this vegetable is that it is rich in certain phytochemicals, including sulforaphane and indoles. These are natural chemicals known to protect against cancer.
To store, seal it in a plastic bag and refrigerate it in your vegetable crisper for up to 5 days. It grows best in early spring and fall (it is a cool weather vegetable).
Nutrition Facts Broccoli Rabe/1 cup raw: 20 Calories, 0 fat, 3 g protein, 4 g carbohydrate, 20 mg sodium, 72 mg vitamin C.
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Date: Fri Sep 18 00:00:00 EDT 2009
NEW YORK STATE GALA APPLES
1 medium apple = (154 grams/5.5 ounces) = 80 calories, 22 g carbohydrate, 5 g dietary fiber, 16 g sugar, 0 fat, 0 protein, 0 sodium, 8 percent daily value vitamin C.
For a heart healthy snack or meal: Prepare oatmeal according to package directions, and stir in 1 chopped apple (core removed), 2 Tbsp. each raisins or dried cranberries and chopped walnuts. Sprinkle with brown sugar and nutmeg. Top with light whipped cream~ delicious.
Did you know: 25 percent of an apple's volume is air. That is why they float.
Apples are pome fruits, a botanical classification meaning "fleshy fruits." Pears and quince are also pome fruits, as opposed to stone fruits, fruits with hard "stone" pits, like peaches, plums, apricots, and cherries.
The science of apple growing is called pomology.
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Date: Fri Sep 11 00:00:00 EDT 2009
Honeydew Melons
Nutrition Facts for 1/10th of a medium honeydew melon (134g/4.8 oz) = 50 calories, 0 fat, 0 cholesterol, 35 mg sodium, 13 g CHO, 1 g protein, 1g fiber, 2percent DV vitamin A, 45percent DV vitamin C and 2percent DV iron.
Melons belong to the gourd family
Honeydew’s greenish-white rind turns creamy when ripe and has a slight aroma
To ripen, place whole melons inside a loosely closed brown paper bag. They will also ripen at room temperature.
Once cut, melons won’t ripen. Refrigerate cut melons or fully ripe whole melons.
Serving Ideas:
Add melon to cereal or fruit salad
Top with ginger, lemon, lime or sherry
Melon can accompany meat, poultry, and seafood.
Serve melon with vegetable salads, rice salads and chicken salads.
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