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Peaches 101 – The Basics

Apricots 101 – The Basics

Apricots 101 – The Basics

About Apricots
Apricots are small, golden orange fruits with smooth, sweet flesh. Their flavor is barely musky with a faint tartness. The tartness is more pronounced in dried apricots than in fresh. Their flavor has been described as being in between that of a peach and plum.

Apricots appear to have originated in China and were first cultivated there before 2,000 B.C. (some resources say as early as 4,000 B.C). They were transported through Armenia and into Europe. In the 1700’s, Spanish explorers carried apricots to America. They were then carried to California, where the climate is well-suited for their culture. Today, apricots that are grown in the United States are found primarily in orchards of California.

Apricots are enjoyed fresh, dried, simmered into jams and preserves, and added to both sweet and savory dishes. Apricots are also distilled into brandy and liqueur, and used for the essential oil extracted from their pits, which is sold as bitter almond oil. Today, the leading producers of apricots are Turkey, Italy, Russia, Spain, Greece, the United States, and France. Since fresh apricots do not travel well, most are dried, making them available year-round.

Nutrition and Health Benefits
Apricots are known for being rich in Vitamin A (in the form of various carotenoids, including lycopene). They are also high in Vitamin C, copper, fiber, potassium, manganese, all of the B-Vitamins, Vitamin E, Vitamin K, and iron. Two fresh apricots provide all of 34 calories, so they are certainly a low-calorie food.

Antioxidant Protection. Apricots are rich in a variety of antioxidants including Vitamin A, Vitamin C, Vitamin E, quercetin, a variety of flavonoids and polyphenols, and others that have been linked to many health benefits ranging from protection against cancer, heart disease, diabetes, neurodegenerative diseases, autoimmune conditions, and skin and eye diseases, among others.

Protection from Heart Disease. Since apricots are a rich source of antioxidants, fiber and potassium, they are known to help ward off heart disease. Antioxidants are known for fighting harmful free radical molecules in the body that damage cells leading to disease. The fiber in apricots helps to keep cholesterol levels in check. The ample potassium in apricots helps to balance the electrolyte system, keeping fluids balanced and the heart working (along with other muscles) as it should. Also, the potassium in apricots helps to keep our blood pressure reduced by relaxing blood vessels. Apricots are small, but mighty fruits when it comes to disease prevention!

Anti-Inflammatory Properties. Apricots are an excellent source of catechins, a family of flavonoids that is often prized as being found in green tea. According to The World’s Healthiest Foods (www.whfoods.com) one apricot provides as much as 4 to 5 grams of catechins. These compounds are strong anti-inflammatory agents and have been the subject of many research projects. Researchers have found that catechins can inhibit the activity of the cyclooxygenase-2 (COX-2) enzyme, which controls one of the critical steps in the inflammation process. Diets rich in catechins have been found to provide significant protection from blood vessel inflammation-related damage. This protection leads to better blood pressure control, which in turn, helps to lower the risk of heart disease.

Eyesight Protection. Apricots are rich in carotenoids and xanthophylls that have been found to help protect eyesight from age-related damage. One of those compounds, lutein, appears to help protect the retina from damage caused by blue light. Apricots are known to help reduce the risk of macular degeneration and cataracts.

Researchers have found that people who eat at least three servings of fruit each day have less risk of vision loss as they age. This includes not only apricots, but other fruits such as berries, cantaloupe, kiwi, grapes, oranges, peaches, and others.

Skin Health. Antioxidants are known for helping to protect the health of our skin, guarding us from the harmful effects of ultraviolet radiation, reducing wrinkles, and improving the skin’s elasticity. Also, fresh apricots contain a lot of water, helping to hydrate the skin.

With all things considered, it’s worth including apricots in your diet whenever you can, in any form available to you…fresh, frozen, dried, or canned.

How to Select Apricots
Fresh Apricots. Fresh ripe apricots are very perishable and do not travel well. So, whenever they are found fresh in your local market, consider it to be a “gold mine” and grab some while you can. Fresh apricots in the United States are in season from June through August. Fresh apricots found during other times of year are imported from South America.

When shopping for fresh apricots, choose those with a rich orange color. They should be slightly soft, which means they are ripe. Those that are very firm have not been allowed to ripen long enough on the tree, and will not taste as good as those that were allowed to further ripen on the tree. Harvested apricots will ripen and age, but their flavor and sweetness will stay at the level it was when picked from the tree.

Avoid fresh apricots that are rock hard, pale yellow or have any tinge of green, which indicates that they were picked extremely early. Also avoid any that are shriveled, or very soft, since they will be old and past their prime.

Dried Apricots. Dried apricots were a major commodity during ancient times and were very important along the “Silk Road.” Today, drying apricots allows them to be transported around the world with year-round availability.

Larger apricots are dried in halves, whereas smaller apricots are dried whole. All should have had their pits removed. Dried apricots usually do not have added sugars, but are most often treated with sulfur dioxide, a type of sulfite, to preserve color, texture, and extend shelf life. This presents problems for people who are sensitive to added sulfite ingredients. Such individuals should be very careful and always read labels for any foods they buy, especially dried fruits.

Dried apricots may be found that were not treated with sulfur dioxide. They are only rarely found in grocery stores, but may be purchased through the internet. These will be darker in color and coarser in texture. The flavor may also change over time. So, if you prefer to eat unsulfured dried apricots, be sure to use them relatively quickly for the best quality. Researchers have found that they will keep for up to 6 months, but their quality and nutritional value may decline through time.

Canned Apricots. Apricots to be canned are usually left on the trees to fully ripen before being harvested. Because of that, they will often have a richer flavor than those sold fresh in markets. The loss of nutrients is relatively small during the canning process, so consider canned apricots to be a good choice in that respect. Optimally, choose ones that were packed in water or juice, without added sugars or artificial sweeteners.

How to Store Apricots
Fresh Apricots. Apricots will continue to ripen after being harvested. If your apricots are not slightly soft with a sweet aroma, store them at room temperature, away from sunlight and heat. This will allow them time to further ripen. Unripe apricots will usually ripen within 5 days. To speed up the process, they can be placed in a paper bag (on the counter, away from sunlight and heat) for 2 or 3 days. Check apricots often, as they can ripen quickly.

Once they ripen, refrigerate the unwashed apricots to help prolong their life. It is notable that some authorities caution that cold temperatures may change their texture and flavor. So, once they are fully ripe it is best to eat your fresh apricots as soon as possible. Ripe apricots may keep in the refrigerator for up to one week, but ideally should be used within a few days.

Dried Apricots. For optimal nutritional value and shelf life, dried apricots should be stored in the refrigerator and used within 6 months. To extend the shelf life of dried apricots, they may be stored in an airtight bag or container in the freezer. There is usually a “Best by” date on the original packaging of dried apricots. For best flavor, enjoy them by that date. However, when kept in the refrigerator or freezer, their quality will likely extend beyond that original date.

Canned Apricots. Store unopened canned apricots in a cool, dry place, such as your pantry. Once opened, store any leftovers in a covered, nonmetallic container in the refrigerator. Use within 4 days.

How to Prepare a Fresh Apricot
First wash your apricot under cold water, and pat it dry. Then run a knife around the entire fruit at the natural indentation. Then grasp each half in your hands and gently twist the halves in opposite directions, separating the halves (like you would an avocado). Remove the pit, and enjoy!

Fresh vs Dried vs Canned Apricots
Fresh. When considering fruits and vegetables, fresh is always best with regard to nutrition. However, since fresh apricots have a short season, and don’t travel nor store well, dried and canned are our only options most of the time. Nevertheless, if you can get some fresh apricots when they are in season, consider them a good “find” and take advantage of the moment. Their nutritional value will be at its peak in the fresh state and they make a wonderful treat that we don’t get very often.

Dried. Dried apricots are usually found year-round in most stores and online. They may be found sulfured or unsulfured. The sulfured options maintain their beautiful orange color and flexible texture. The sulfur flavor may be objectional to some people with more discriminating taste buds. Also, some people react to sulfites that have been added to foods, so these would not be good options for them. The nutritional value of dried apricots is similar to their fresh counterparts, although the Vitamin C content will be reduced. Also, since water has been removed from the fruit when dried, their calorie and sugar contents will be more concentrated. It’s very easy to overeat dried fruit, so if you’re monitoring your calorie and sugar intake, it may be helpful to remove your “allotment” of dried apricots from the container and put the rest away before eating your treat. It’s far too easy to overeat them when eating “from bag to mouth,” so beware! Note that one-fourth to one-third cup of dried apricots is roughly equivalent to one cup of fresh. Bear that in mind when snacking on dried apricots to help keep you from overeating them.

Canned. Canned apricots are handy to keep in your pantry for whenever the need or desire for apricots comes up. When shopping for canned apricots, it’s important to read the label before making your purchase. Many are packed in syrup with added sweetener. If that is no issue for you, then that’s your choice. Many people cannot or choose not to indulge in added sweeteners. In that case, look for apricots canned in water or unsweetened fruit juice. The natural sugars in the fruit and juices will provide plenty of sweetness to the apricots, and will give you the option of adding more sweetness if needed in the dish you make with them.

When compared with fresh apricots, canned apricots are similar in nutritional content, with some nutrients actually increasing, while others decrease somewhat during the canning process. As reported in 2018 in the Journal of Food Science, researchers compared the nutritional content of fresh, canned, and frozen apricots from the same source. The canned apricots had increased in antioxidants such as beta-carotene and phenols, with a decrease in Vitamin C content. The frozen apricots exhibited increased antioxidant levels in all compounds tested, and remained higher than those found in fresh apricots, even after 3 months of being frozen.

One can conclude that apricots are healthful treats in whatever form they can be found—fresh, frozen, canned, or dried. It’s just important to be mindful of how many dried apricots you eat at one time, with regard to calorie and natural sugar content.

Quick Ideas and Tips for Using Apricots
* Add sliced apricots to hot or cold cereal.

* Add chopped apricots to pancake batter.

* Add diced apricots to chicken dishes or vegetable stews.

* Add diced apricots to a green salad.

* Apricots can be used in most recipes that call for peaches or nectarines.

* Apricots work well in many savory dishes, including those with lamb or poultry.

* Fresh apricots will turn dark after being cut. To help keep their color, dip the pieces in a solution with water and citrus or pineapple juice.

* Most recipes using fresh apricots don’t call for peeling them. But if you need to remove the skins, dip them in boiling water for 20 seconds, then quickly transfer them to a bowl of ice water. The skins should easily peel off.

* If your dried apricots have gotten too dry and hard, they can be revived either in the microwave or on the stove. For the microwave, place the dried apricots on a microwave-safe dish. Sprinkle a little water on them and cover them. Microwave on high for 1 to 2 minutes. Check often for pliability so they are not overcooked. On the stove, dried apricots may be steamed until they soften. Check them often and remove them when they are the desired texture. Also, dried apricots can be softened by placing them in a bowl and covering them with hot water. Remove them when they are the desired texture.

* When chopping dried apricots in a food processor, add a little flour of choice with the apricots. The added flour will keep the small pieces from sticking together.

* When chopping dried apricots with a knife, oil the blade of the knife or dip it in flour to help keep the small pieces from sticking to the knife.

* If you enjoy salads but are trying to do without added oil, try pureeing canned apricots to use as an oil substitute. Ideally, opt for those packed in water or fruit juice, without added sweeteners of any type.

* If you use canned apricots, freeze the drained juice in ice cube trays and use them in smoothies or cold beverages, like iced tea. They will add extra flavor and sweetness to your beverage.

* A fruit sauce can be made from the drained juice of canned apricots. Simply thicken it with a little flour of choice or cornstarch. Use it over ice cream, desserts, or even pancakes.

* Canned apricots are an excellent choice to be used in baking, cobblers, and crisps.

* Try adding some chopped dried apricots to a cooked grain such as rice, quinoa, couscous, millet, or wild rice.

* If a recipe calls for dried apricots and you don’t have enough, you can substitute dried peaches, dried nectarines, or dried apples.

* Add chopped dried apricots to homemade granola.

* Make a pie with canned or fresh apricots.

* Try a parfait by layering yogurt with chopped apricots (canned, fresh, or dried), and granola. Add in some chopped nuts, if desired. Top with a little shredded coconut.

* Try apricot shortcake in place of strawberry shortcake.

* Top cottage cheese with sliced or chopped apricots (canned, fresh, or dried).

* For a healthful apricot jam, cook dried apricots in apple juice until they are very tender. No added sweetener is needed. Then puree them and serve. Store leftovers in a closed container in the refrigerator.

* For an easy apricot salsa, combine chopped fresh or canned apricots with chili peppers, lime juice, chopped onion, and a little ground cumin. Serve with chicken or fish.

* For something different, use sliced fresh apricots on a sandwich in place of sliced tomatoes.

* One pound of fresh apricots contains about 8 to 12 whole apricots, and about 2-1/2 cups of sliced apricots.

* One pound of dried apricots is about 2-3/4 cups, and about 5 cups when cooked.

* 2-1/2 pounds of fresh apricots is about 2 to 3 pints of frozen apricots, or 1 quart when canned.

Herbs and Spices That Go Well with Apricots
Allspice, anise, basil, bay leaf, cardamom, cayenne, cinnamon, cloves, coriander, cumin, curry powder, curry spices, fennel seeds, lemongrass, lemon thyme, mint, nutmeg, parsley, pepper, rosemary, saffron, star anise, tarragon, thyme, vanilla

Foods That Go Well with Apricots
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, cashews, chestnuts, chicken, ham, hazelnuts, lamb, nuts (in general), pecans, pine nuts, pistachios, pork, poultry, prosciutto, pumpkin seeds, salmon, sesame seeds, turkey, walnuts

Vegetables: Arugula, beets, cabbage, carrots, chiles, fennel, garlic, ginger, jicama, kale, lettuce, onions, spinach, sweet potatoes, zucchini

Fruits: Apples, bananas, berries (in general), blueberries, cherries, coconut, cranberries, dried fruits (in general), figs, fruit juices (in general), grapefruit, lemon, lime, mangoes, nectarines, oranges (fresh, juice, liqueur, zest), peaches, pears, pineapple, plums (dried, fresh), raisins, raspberries, strawberries

Grains and Grain Products: Barley, bulgur, cereals (hot and cold), couscous, grains (in general), granola, oats, quinoa, rice, wheat berries, wild rice

Dairy and Non-Dairy: Buttermilk, cheese (i.e., Brie, cottage, cream, goat, ricotta, soft white), cream, ice cream, mascarpone, sour cream, whipped cream, yogurt

Other Foods: Brandy, caramel, chocolate, Cognac, crème fraiche, honey, maple syrup, sugar, (i.e., brown, powdered), vinegar (i.e., balsamic, champagne, rice), white chocolate, wine (i.e., sweet, white)

Apricots have been used in the following cuisines and dishes…
Baked goods (i.e., breads, cakes, cookies, muffins, pies), cereals (hot and cold), chutneys, compotes, desserts (i.e., crisps, crumbles, custards), French toast, granola, ice cream, jams, juices, Middle Eastern cuisines, Moroccan cuisine, pancakes and crepes, pilafs, porridges, preserves, puddings (i.e., rice), salads (i.e., fruit, rice), salsas, sauces, smoothies, sorbets, soups (i.e., fruit), stews, stuffings, tagines (i.e., Moroccan stews), tarts

Suggested Food and Flavor Combos Using Apricots
Add apricots (any type) to any of the following combinations…

Almonds + Cinnamon + Oats
Almonds +Raisins + Orange + Yogurt
Brown Sugar + Sweet Potatoes + Vanilla
Chiles + Ginger + Honey + Lime + Vinegar
Chocolate + Walnuts
Citrus (orange, lemon, lime) + Ginger
Dried Cherries + Walnuts + Oats + Yogurt
Grains (i.e., couscous, wild rice) + Nuts

Recipe Links
Raw Refrigerator Apricot Jam with Chia Seeds https://producemadesimple.ca/raw-refrigerator-apricot-jam/

Pear Apricot Chutney https://www.canadianliving.com/food/recipe/pear-apricot-chutney

Apricot Scones https://producemadesimple.ca/apricot-scones/

Grilled Apricot Caprese Salad https://www.jessfuel.com/2015/06/03/grilled-apricot-caprese-salad/

Apricot Chicken with Ginger and Cayenne Pepper https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-chicken-ginger-and-cayenne-pepper

Grilled Apricot Salad https://www.fromthegrapevine.com/israeli-kitchen/recipes/grilled-apricot-salad

Apricot Rice Pilaf https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-rice-pilaf

Apricot Almond Bites https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-almond-bites

Apricot Ice Cream https://www.fromthegrapevine.com/israeli-kitchen/recipes/apricot-ice-cream

42 Apricot Recipes That Show Off This Fuzzy Little Fruit https://www.tasteofhome.com/collection/apricot-recipes/

Our 21 Best Apricot Dessert Recipes https://www.epicurious.com/recipes-menus/apricot-desserts-for-summer-cake-compote-tart-recipes-gallery

23 Sweet and Savory Apricot Recipes https://www.thespruceeats.com/fresh-and-dried-apricot-recipes-4687078

Slow Cooker Apricot Preserves https://www.thespruceeats.com/slow-cooker-apricot-preserves-1327823

Stewed Dried Apricots https://www.food.com/recipe/stewed-dried-apricots-226005

Stewed Apricots and Dried Plums https://cooking.nytimes.com/recipes/4915-stewed-apricots-and-dried-plums

Resources
https://www.thespruceeats.com/fruit-flavor-combinations-for-cocktails-760298

https://producemadesimple.ca/what-goes-well-with-apricots/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=3#descr

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705341/

https://bjo.bmj.com/content/82/8/907

https://healthyeating.sfgate.com/fruits-lutein-zeaxanthin-6933.html

https://fruitguys.com/2012/07/fresh-fruit-storage-and-ripening-tips/

https://en.wikipedia.org/wiki/Dried_apricot

https://www.eatbydate.com/fruits/dried-fruit-shelf-life-expiration-date/

https://www.tandfonline.com/doi/full/10.1080/10942910701279945

https://www.sparkpeople.com/resource/perfect_prod_detail.asp?ppid=3

https://www.thespruceeats.com/apricot-selection-and-storage-1807928

https://tools.myfooddata.com/nutrition-comparison/171698-173941-171697/wt1-wt9-wt1/1-1-1

https://www.thespruceeats.com/apricot-cooking-tips-1807834

http://www.foodreference.com/html/tapricots.html

https://blog.hhs1.com/living-well/the-many-benefits-of-apricots

https://www.myfoodandfamily.com/article/000001620/purchasing-and-preparing-apricots

https://www.berkeleywellness.com/healthy-eating/food/article/apricots-golden-and-fragrant

https://www.nutritionletter.tufts.edu/general-nutrition/q-are-dried-fruits-as-nutritious-as-fresh-canned-or-frozen/

https://www.thespruceeats.com/apricot-measures-substitutions-and-equivalents-1807457

https://pubmed.ncbi.nlm.nih.gov/29786843/

https://food.ndtv.com/opinions/8-apricot-benefits-the-nutritional-heavyweight-among-fruits-1248312

https://www.healthline.com/nutrition/apricots-benefits#TOC_TITLE_HDR_6

https://www.nutfruit.org/files/multimedia/Dried-Fruit-Equivalency-Brochure.pdf

https://foodcombo.com/find-recipes-by-ingredients/apricots-dried

https://www.webmd.com/diet/health-benefits-apricots#1

https://www.organicfacts.net/health-benefits/fruit/apricots.html

https://tools.myfooddata.com/nutrition-comparison/171697/wt3/3

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Cabbage 101 – The Basics (UPDATE)

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This is a completely revised, expanded and updated version of my original article on “Cabbage 101 – The Basics.” If you need information about cabbage, such as what it is, tips and ideas on using cabbage, what herbs, spices or other foods pair well with cabbage, nutrition facts and health benefits, how to select and store your cabbage, along with suggested links to recipes for cabbage, this article should help! All those topics and more are included below.

Enjoy!
Judi

Cabbage 101 – The Basics (UPDATE)

About Cabbage
Cabbage is a member of the cruciferous vegetable family, so it is related to kale, broccoli, collards, mustard, cauliflower, kohlrabi, Brussels sprouts, and others. There are many types of cabbage, with four types commonly found in the United States. They are… (1) Green cabbage, which is what most Americans are familiar with. It is round with smooth, tightly packed leaves that wrap around each other. (2) Red or purple cabbage, resembling green cabbage, but with purple leaves instead of green. (3) Savoy cabbage, with curly leaves that are less densely packed than the usual round green or red/purple variety. There are different varieties of savoy cabbage, ranging in color from light green to dark green, and red to purple. This type of cabbage is excellent in stir-fries and wraps. (4) Napa or Chinese cabbage, that looks more like an elongated head of lettuce than the round, green cabbage we commonly buy. This type of cabbage is often used when making kimchi and stir-fries.

There are two general colors of cabbage: red or purple, and green. The green cabbages can range in color from very dark to very light green. The red cabbage (which is called red, but is actually more purple) can also range in shades from lighter to darker purple. Sometimes the very dark purple cabbages are called “black cabbage.”

Because there are so many types of cabbage, researchers have not been able to trace the exact origin and history of this vegetable. Many historians believe that cabbage originated in Europe, Asia, and Africa. It was believed to have started as wild cabbage in Europe, which is a distant ancestor to the common green cabbage we typically see in grocery stores. However, the original forms of cabbage, found over 2,000 years ago were likely to be non-head-forming and more closely resembling vegetables like kale or collards.

In 2014, the average adult ate about 7 pounds of cabbage a year. This places cabbage as being the tenth most popular vegetable in America, with about half of that being made into coleslaw. The production of sauerkraut accounts for another 12 percent of cabbage use.

Cabbage is widely grown across the United States, but most is produced in California, Florida, Georgia, New York, and Texas. The United States also imports a sizeable amount of cabbage from Mexico and Canada.

According to the Economic Research Service at the United States Department of Agriculture (USDA), cabbage is the second most economical vegetable in terms of price per edible cup. So, if you’re on a tight budget, buy more cabbage!

Nutrition and Health Benefits
Cabbage is an excellent source of Vitamin K, Vitamin C, and Vitamin B6. It also supplies a lot of manganese, fiber, potassium, Vitamin B1, folate, copper, choline, phosphorus, Vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, and niacin. One cup of raw cabbage has a mere 22 calories, so feel free to eat all you want!

All types of cabbage are rich in phytonutrients with assorted health benefits stemming from their potent antioxidant activity. However, red cabbage tops the list with its anthocyanins that give the vegetable its purple color.

Antioxidant-Related Benefits. Cabbage of all types is very rich in Vitamin C, a well-known very important antioxidant in the body that stops harmful free radical molecules and also supports the immune system, among other functions in the body. Cabbage also contains other antioxidants, including a number of polyphenols that have strong antioxidant activity. These compounds have been the subject of many research studies exploring the health benefits of cabbage. These compounds contribute to the anti-cancer and anti-inflammatory benefits of cabbage and other vegetables in the cruciferous family, helping in the detoxification process and in reducing the risk of cancer and cardiovascular disease.

Purple cabbage is even richer in such phytonutrients that provide its rich color. The high level of anthocyanins found in purple cabbage provides even greater antioxidant protection against disease, so opt for purple cabbage whenever you can to get the greatest antioxidant benefits from cabbage.

Gastrointestinal Health Support. Research has long verified that cabbage is valuable in helping to heal stomach ulcers (also known as peptic ulcers). More recent studies have shown that cabbage is restorative to not only the stomach, but to the overall digestive tract. The anti-inflammatory and antioxidant compounds in cabbage help to regulate the population of Helicobacter pylori in the stomach. This bacterium, which normally lives in the stomach, is responsible for the development of stomach ulcers and cancer when their population increases beyond a certain point. Eating cabbage can help to keep H. pylori under control, thus lowering the risk of gastric ulcers and cancer.

Furthermore, cabbage is rich in both soluble and insoluble fiber. This benefits the gastrointestinal tract by providing bulk and moving contents forward, preventing constipation. It also helps to feed the important microbes that live in the colon, along with helping to keep blood cholesterol in check by removing bile from the body along with the feces. This forces the body to use more of its existing cholesterol to make more bile, thereby reducing blood cholesterol.

How to Select Cabbage
Choose a head of cabbage that is firm and heavy for its size. Look for leaves that look fresh, crisp, and tightly packed, with few blemishes or cracks. Severe damage to the outer leaves may indicate insect damage, decay, or infestation of some sort on the inside. There should be only a few outer leaves that are loosely attached to the stem.

With regard to nutrition, it is best to buy whole cabbage heads. Although precut and shredded cabbage is a great convenience, the vegetable tends to lose some of its Vitamin C once it has been cut. If you do opt to buy precut cabbage, it is advisable to wash it, even though it may have already been prewashed. Any bacteria within the package can multiply over time. Also, when buying pre-cut cabbage, it is important to check the “Best by” date and choose a package that has the farthest date outward to help ensure freshness.

How to Store Cabbage
Store whole unwashed heads of cabbage in a plastic bag in the crisper drawer of the refrigerator. Red and green cabbage should keep this way for about 2 weeks. Savoy cabbage will keep for about 1 week.

Partial heads, or cut cabbage should be tightly wrapped and stored in the refrigerator. Try to use cut cabbage within a couple days to reap the best nutritional value from it.

How to Prepare Cabbage
Cabbage can be enjoyed raw in salads and slaws, or cooked in just about any way imaginable. It may also be stuffed and rolled, or pickled and fermented.

Wait to wash cabbage until you’re ready to use it. Cabbage leaves may be cut off at the base of the stem end if you want to use whole leaves. Otherwise, the whole head may be cut in half lengthwise from the stem end downward. Then the sections may be further cut into wedges. The wedges can be used as they are or further cut crosswise into thin strips or shredded. Be sure to remove the core from the wedges, since that would be tough and fibrous to eat.

Sometimes worms or insects can make their way inside a head of cabbage. If you notice any living creatures inside your cabbage as you’re preparing it, soak the cabbage in salt water or vinegar water for 15 to 20 minutes.

How to Preserve Cabbage
Freezing Cabbage. Cabbage may be frozen and used later in cooked dishes. Cabbage that has been frozen would not be suitable for raw dishes like coleslaw, because the texture will change after being frozen and thawed.

To freeze cabbage, wash the leaves and cut them into desired size pieces. Bring a pot of water to boil and place the prepared cabbage in the boiling water. Immediately set your timer for 1-1/2 minutes for small pieces, or 3 minutes for wedges. As soon as the timer is finished, transfer the cabbage to a bowl of cold water and allow it to cool for at least as long as it was in the hot water. Then drain it well and place it in freezer bags or containers. To prevent it from freezing in a big lump, you could first spread the blanched, chilled and drained cabbage in a single layer on a parchment paper-lined tray. Place the tray in the freezer until the cabbage is frozen. Then transfer it to freezer bags or a container. Label it with the current date and use it within one year for best quality.

Some people choose to freeze cabbage without blanching it first. This method does not stop the enzymes in cabbage from aging the vegetable while it is in the freezer. The quality will deteriorate quickly, so cabbage frozen this way should be used within 4 to 8 weeks at the most.

Dehydrating Cabbage. Fresh cabbage may also be dehydrated. Some resources say cabbage can be dehydrated without being blanched first. However, like freezing it without first blanching cabbage, this method does not stop enzymes that cause the vegetable to continue to age, nor does it kill any pathogens that may be on the food. Reliable sources emphasize that blanching cabbage before drying it is an important step.

To dehydrate cabbage, prepare it as you would for freezing, as detailed above (by blanching, chilling, then draining the cabbage pieces). After it has been drained well, spread it out in a single layer on a mesh dehydrator tray. Follow the manufacturer’s instructions for the temperature and approximate length of time needed to dry your cabbage. It is considered to be dry when the texture is brittle, dry looking, and shriveled.

Dehydrated cabbage can be eaten as a snack and is sometimes used by backpackers as a lightweight food to carry along the trail.

Quick Ideas and Tips for Using Cabbage
* If your grocery budget is short these days, buy a head of cabbage. They are one of the most frugal fresh foods available. A large head of cabbage can be used in a number of meals and in many different types of dishes.

* Add some shredded cabbage to your next green salad.

* Try a different slaw by combining shredded cabbage with chopped papaya, pineapple, red bell pepper, and a sprinkling of chopped cilantro. Dress it with a combination of pineapple juice, a little lime juice, olive oil, and a pinch of salt, if desired. For added savory flavor, add a little ground cumin. Leave out the oil and salt, if you prefer.

* Cabbage is a “forgiving” food that can easily be prepped in advance and will store well in a covered container in the refrigerator. Do if you prefer to prepare your fruits and veggies on the weekend so week-night meals are faster, include cabbage and it will keep well until you need it. Please note that cutting cabbage in advance will cause it to lose some of its Vitamin C content.

* If you shy away from cabbage because of the strong flavor and aroma when it’s cooking, try it again. Next time, cook it for as short a time as possible in as little liquid as possible. Prolonged cooking releases the strong sulfur odor and makes it mushy in texture. Cooking it briefly in the least amount of liquid possible will keep the sulfur compounds from being released and make the flavor more palatable.

* If you enjoy wraps, try using outer cabbage leaves in place of tortillas.

* When cooking red cabbage in water, add a little lemon juice or vinegar to help keep the color from leaching into the cooking water.

* For an oil-free way to sauté shredded cabbage, heat a skillet with 5 tablespoons of broth or water. Once bubbles begin to form, add the shredded cabbage, place the lid on the pan, and cook it for about 5 minutes, stirring often. Cook until the cabbage is just barely tender, remove it from the heat, and serve.

* For something different, try adding some shredded cabbage instead of lettuce leaves on a sandwich.

* One pound of fresh cabbage will yield about 6 cups when shredded.

* One medium head of cabbage weighs about 1-3/4 pounds.

* If a recipe calls for red or green cabbage and you’re out, you could substitute Brussels sprouts, savoy cabbage, or napa cabbage. In a pinch, you could even substitute bok choy.

Herbs and Spices That Go Well with Cabbage
Basil, bay leaf, caraway seeds, cardamom, cayenne, celery seeds, chili pepper flakes, chili powder, cilantro, cinnamon, cloves, coriander, cumin, dill, fennel seeds, juniper berries, lovage, mint, mustard seeds, nutmeg, parsley, pepper, rosemary, salt, thyme, turmeric

Foods That Go Well with Cabbage
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beef (esp. ground, corned), chestnuts, chicken, green beans, ham, hemp seeds, lentils, peanuts, peas, pecans, pine nuts, pork, poultry, sausage, seafood, seitan, sesame seeds, snow peas, sugar snap peas, sunflower seeds, tofu, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, broccoli, cabbage (other types), carrots, celery, celery root, chiles, cucumbers, dulse, fennel, garlic, ginger, greens (bitter and salad), horseradish, kale, leeks, lettuce, mushrooms, onions, potatoes, radicchio, radishes, scallions, shallots, tomatoes, turnips, watercress

Fruits: Apples (fresh, juice, cider), cranberries (dried, fresh, juice), lemon, lime, pears, pomegranates, raisins

Grains and Grain Products: Bread, bread crumbs, cornstarch, croutons, noodles (esp. Asian), rice

Dairy and Non-Dairy: Browned butter, butter, cheese (esp. blue, cheddar, feta, goat, Parmesan), cream, milk (dairy and non-dairy), sour cream, yogurt

Other Foods: Brown rice syrup, honey, miso, mustard (prepared, i.e., Dijon), oil (esp. flax, hemp, nut, olive, safflower, sesame, walnut), soy sauce, stock, sugar, tamari, vinegar (esp. apple cider, balsamic, champagne, rice wine, sherry, red and white wine), wine (esp. dry red)

Cabbage has been used in the following cuisines and dishes…
Asian cuisines, cabbage rolls, Chinese cuisines, coleslaw, fermented cabbage (sauerkraut), Hungarian cuisine, kimchi, relishes, risottos, salads, slaws, soups, spring rolls, stews, stir-fries, stuffed cabbage

Suggested Food and Flavor Combos Using Cabbage
Add cabbage to any of the following combinations…

Apples + Brown Sugar + Caraway Seeds + Vinegar
Apples + Brown Sugar + Onions + Vinegar
Apples + Caraway Seeds
Apples + Garlic + Olive Oil + Tarragon + Vinegar
Apples + Yogurt
Asian Noodles + Cilantro + Sesame Oil + Sesame Sauce + Soy Sauce
Balsamic Vinegar + Feta Cheese + Sunflower Seeds
Brown Rice + Pine Nuts + Tomatoes
Carrots + Cider Vinegar + Mayonnaise + Mustard
Carrots + Ginger + Mint + Wine Vinegar + Sesame Oil
Cheese (i.e., blue, goat) + Walnuts
Chili Pepper Flakes + Garlic + Ginger
Cilantro + Lemon + Mint
Garlic + Ginger + Sesame Oil
Ginger + Lemon
Ginger + Soy Sauce
Pears + Red Onions + Walnuts
Potatoes + Turnips
Rice + Mushrooms + Tofu

Recipe Links
Easy Homemade Sauerkraut (Fermented Cabbage) [Judi in the Kitchen video] https://youtu.be/wCr_M3C644A

Easy Sautéed Cabbage (NOT Mushy) [Judi in the Kitchen video] https://youtu.be/Gx8LXJ3Qhok

Vegetarian Healthy Sauté http://www.whfoods.com/genpage.php?tname=recipe&dbid=141

Gingered Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=181

Napa Cabbage Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=66

5-Minute Healthy Sautéed Red Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=240

Spicy Cabbage Soup http://www.whfoods.com/genpage.php?tname=recipe&dbid=78

Sweet and Sour Cod with Cabbage and Broccoli http://www.whfoods.com/genpage.php?tname=recipe&dbid=136

Sesame Braised Chicken and Cabbage http://www.whfoods.com/genpage.php?tname=recipe&dbid=60

Cabbage, Smoked Sausage and Apple Soup https://producemadesimple.ca/cabbage-smoked-sausage-and-apple-soup/

Cabbage Roll Casserole https://producemadesimple.ca/cabbage-roll-casserole/

Hearty Brussels Sprouts and Cabbage Salad https://producemadesimple.ca/hearty-brussels-sprouts-and-cabbage-salad/

20 Ways to Eat More Cabbage https://www.thekitchn.com/20-ways-to-eat-more-cabbage-237481

18 Delicious Ways to Eat More Cabbage This Year https://www.justapinch.com/blog/articles/read/165980/18-delicious-ways-to-eat-more-cabbage-this-year

39 Recipes to Make Anyone Love Cabbage https://www.bonappetit.com/test-kitchen/ingredients/slideshow/cabbage-recipes

26 Creative Cabbage Recipes That Are Way Better Than Coleslaw https://www.delish.com/cooking/g1237/cabbage-recipes/?slide=5

Our 35 Best Cabbage Recipes https://www.tasteofhome.com/collection/favorite-cabbage-recipes/view-all/

Cabbage and Apple Slaw with Honey-Lime Dressing https://www.thekitchn.com/recipe-cabbage-and-apple-slaw-with-honey-lime-dressing-254147#post-recipe-12456

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19#purchasequalities

https://tools.myfooddata.com/nutrition-comparison/169977-169975/wt1-wt1/1-1

https://www.medicalnewstoday.com/articles/284823#diet

https://www.sciencedaily.com/releases/2008/03/080307081409.htm

https://www.healthline.com/nutrition/benefits-of-cabbage#section1

http://www.unlockfood.ca/en/Articles/Budget/All-about-cabbage.aspx

https://www.wikihow.com/Select-and-Store-Cabbage

https://frugallysustainable.com/how-to-preserve-cabbage/

https://stilltasty.com/fooditems/index/16658

https://www.thespruceeats.com/how-to-freeze-cabbage-1388391

https://producemadesimple.ca/what-goes-well-with-cabbage/

https://lancaster.unl.edu/factsheets/115-94.htm

https://www.spendwithpennies.com/guide-to-cabbage/

https://www.reddit.com/r/recipes/comments/1v5duu/what_spices_go_good_with_cooked_cabbage/

https://thecrunchyginger.com/6-tips-for-using-cabbage/

https://www.recipetips.com/kitchen-tips/t–819/all-about-cabbage.asp

http://www.whfoods.com/genpage.php?tname=whfkitqa&dbid=65

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Cauliflower 101 – The Basics (UPDATE)

Pears 101 – The Basics

1 Reply

Pears 101 – The Basics

About Pears
Pears are members of the rose family (Rosaceae) family of plants. Other members of this plant family include apples, apricots, cherries, peaches, plums, raspberries, strawberries, and almonds. The varieties of pears that are commonly found in American grocery stores all belong to the category known as European Pears (Pyrus communis). They typically have rounded bodies with tapering necks of varying lengths. While we’re most familiar with green pears, the different types come in an array of colors ranging from yellow/gold, to red, green, and brown. To expand information about pears, I have included a section in this article about the types of pears commonly found in American grocery stores.

There are other types of pears that are different, yet related to the European pears. One such pear is the “pear apple.” They are round and look like apples in their shape, but their skin looks like that of a pear. They are not a cross between a pear and an apple. They are a different category of pear broadly referred to as the Asian pear. In this same category are Chinese pears, Japanese pears, Korean pears, and Siberian/Manchurian pears. When the different categories are combined, people enjoy over 3,000 varieties of pears worldwide!

Historians believe that both European and Asian pears evolved separately roughly 3,000 years ago. In the 1500s, European settlers brought the beloved fruit with them to North America. Today, pears are grown mostly on the west coast of the United States, but most of the pears we eat are imported from Argentina, Chile, China, South Korea and New Zealand. Worldwide, China is the largest producer of pears.

Nutrition and Health Benefits
Nutritionally, pears supply noteworthy amounts of dietary fiber, copper, Vitamin C, and Vitamin K, along with lesser amounts of other vitamins and minerals. Beyond that, they are a concentrated source of many phenolic compounds and carotenoids that offer a number of health benefits.

Type 2 Diabetes and Heart Disease. Pears may reduce the risk of Type 2 diabetes and heart disease. Ample dietary fiber has long been established as a means of reducing our risk for these two leading diseases in America. Pears are high in both soluble and insoluble fiber, both of which play important roles in maintaining health and reducing the risk of heart disease. The flavonoids found in pears are known to help improve insulin sensitivity, thereby reducing the risk of diabetes.

Cancer Risk. The fiber in pears has been shown to bind to secondary bile acids in the intestinal tract, removing them from the body, and thereby lowering our risk for colorectal cancer, along with other intestinal problems.

Pears have also been shown to lower the risk of stomach cancer. Specific phytonutrients (a variety of cinnamic acids) in pears and mangos were studied in Mexico City, and were found to lower the risk of stomach cancer. Researchers found that two servings of fruit and four servings of vegetables per day were needed to achieve this benefit.

Esophageal cancer risk was also found to be lowered by ingestion of pears in a very large-scale study conducted by the National Institutes of Health and the American Association of Retired Persons. Other foods belonging to the rose family (Rosaceae) were also found to lower the risk of esophageal cancer, including apples, plums, and strawberries.

Hypoallergenic. Pears are among the foods that are considered to be hypoallergenic and easy to digest. Pear puree is considered to be one of the safe foods to introduce to weaning infants since they are very easy to digest and are very hypoallergenic. They are also recommended for older individuals who must follow a low-allergenic food plan.

How to Select Pears
Pears are very perishable once they are ripe, so most of the pears found in grocery stores are unripe. Look for pears that are firm, but not rock hard. They should have smooth skin with no bruises or decay. Avoid those with soft spots or puncture wounds. The skin may not be uniform in color, since different varieties of pears have some speckling on them.

If you are looking for a ripe pear and are not sure if it is ripe, hold it in your hand and gently press near the stem with your thumb. If it yields to slight pressure, the pear is ripe and ready to be eaten. If it feels extremely soft, the pear is overripe. If you purchase overripe pears, it is best to reserve them for cooking, for food safety reasons.

How to Store Pears
Most pears will need to be ripened after bringing them home. Allow them to sit at room temperature for a few days, away from a heat source or sunlight. Use the test for ripeness described in the above section. Once they are ripe, store them in the refrigerator to slow down the ripening process. Use them within a few days.

Quick Ideas and Tips for Using Pears
* Try a pear and pineapple green smoothie! Blend a pear with a small can of pineapple chunks (with the juice) (or 1-1/2 c fresh pineapple chunks), a large handful of fresh spinach, 10 to 12 sprigs of cilantro, and 1 cup coconut water or coconut milk. Blend until smooth and enjoy!

* The licorice flavor of fennel complements the sweetness of pears, so try adding both to your favorite fruit or green salad

* For breakfast, cook your favorite oats, then top them with a diced pear, a little maple syrup (if desired), a little cinnamon or allspice, chopped pecans, and some milk of choice. Delish!

* It’s best to ripen pears at room temperature. Only place them in the refrigerator when they are ripe and to slow further ripening until you’re ready to eat them. Once pears are ripe, use them within 5 days.

* To test a pear for ripeness, apply gentle pressure with your thumb at the top of the neck near the stem. When it yields to slight pressure, the pear is ripe.

* There are a number of ways to slow down the browning of fruit, like apples and pears. The researchers at https://seriouseats.com tested different methods and found the best method overall. Soak cut pears in a solution of ½ teaspoon kosher salt per one cup of cold water. Stir to completely dissolve the salt in the water, then add the fruit pieces. Be sure they are completely submerged. Allow the fruit to soak for 10 minutes, then drain and pat dry. They tested rinsing the fruit slices immediately after being soaked, after two hours at room temperature, and not at all. Without rinsing, some taste testers detected a minor salt flavor while others did not. Even the slices that were briefly rinsed in plain water immediately after soaking did not readily brown after two hours of sitting open at room temperature. So, the fruit may be rinsed immediately or later, if desired. Impressive!

* If you find you have too many ripe pears and can’t eat them fast enough, blend them into smoothies, soups, sauces, or purees, or poach them. Cooked pears, such as poached pears, pear sauce, or puree may be frozen.

* To speed up the ripening of pears, place them (at room temperature) near other fruits that release ethylene gas. Such fruit includes bananas, apples, and avocados. The gas will speed the ripening of your pears.

* Pears are very versatile. Besides being served raw in almost anything, pears can be baked, poached, sautéed, roasted and grilled. They can be used as an ingredient in baked goods, and can be made into preserves, jams and chutneys. Anything that can be done with an apple can be done with a pear.

* Make a healthy salad with kale, spinach, leeks, pears and walnuts. Top with your favorite dressing.

* Add chopped pears, ginger, and honey to your favorite cooked grain (such as millet, oats, or quinoa) for a breakfast treat.

* Try pears poached in apple juice.

Herbs and Spices That Go Well with Pears
Allspice, anise seeds, cardamom, chicory, cinnamon, cloves, fennel seeds, juniper berries, mint, nutmeg, parsley, pepper (black), rosemary, salt, star anise, tarragon, thyme

Foods That Go Well with Pears
Proteins, Legumes, Nuts, Seeds: Beef, chestnuts, chicken, duck, nuts (esp. almonds, hazelnuts, pecans, pistachios, walnuts), pork, turkey

Vegetables: Arugula, cabbage (red, white), celery, chives, endive, fennel, ginger, greens (bitter, salad), lettuces, onions (esp. red), parsnips, radicchio, rhubarb, shallots, spinach, squash (winter, esp. butternut), watercress

Fruits: Apples (including apple cider, apple juice), bananas, blackberries, cherries (dried, fresh), citrus fruits, cranberries, currants, dates, dried fruits, figs, grapefruit, lemon, lime, orange, passion fruit, persimmons, pineapple, plums (dried), pomegranates, quinces, raisins, raspberries

Grains and Grain Products: Gingerbread, oats, oatmeal, phyllo dough

Dairy and Non-Dairy: Butter, cashew cream, cheese (esp. blue, brie, feta, goat, Parmesan, ricotta), cream, crème fraiche, ice cream, mascarpone, sour cream, yogurt

Other Foods: Agave nectar, bourbon, brandy, caramel, chocolate, honey, maple syrup, molasses, oil (esp. grapeseed, olive), sugar (esp. brown), vanilla, vinegar, wine (red or white, dry or sweet)

Pears have been used in the following cuisines and dishes…
Baked goods (cakes, pies, tarts), desserts (i.e., crisps, crumbles, ice creams, sorbets, tarts), pancakes, pizzas, poached pears, rémoulade, salads (i.e., fruit, green, spinach), sauces (dessert), smoothies, soups, stews (esp. with dried pears), trail mixes (dried pears)

Suggested Food and Flavor Combos Using Pears
Add pears to any of the following combinations…

Agave nectar + lemon + strawberries
Allspice + black pepper + maple syrup + red wine
Almonds + figs
Arugula + balsamic vinegar + blue cheese + fennel + olive oil
Balsamic vinegar + cinnamon + maple syrup
Blue cheese + fennel
Caramel + peanuts
Cheese (i.e., blue, goat, Parmesan)+ nuts (i.e., hazelnuts, pecans, walnuts)
Cherries + ginger
Cinnamon + cranberries + oats
Cranberries + hazelnuts
Cranberries + orange
Cranberries + pecans + vanilla
Cream + molasses
Fennel + fennel seeds + ginger
Feta cheese + red onions + salad greens
Ginger + orange
Ginger + pecans
Goat cheese + hazelnuts
Gorgonzola cheese + pecans + spinach
Hazelnuts + raspberries
Honey + maple syrup + orange + Parmesan cheese

About Different Types of Pears
There are thousands of varieties of pears globally. In the United States, there are relatively few that are commonly found in grocery stores. The following list covers most of them.

Bartlett Pears. These are the best-known pear in the United States. They are the variety that is usually used in canning. They are yellow-green and speckled, and are sometimes called Williams pears.

Bosc Pears. Bosc pears are a cinnamon brown pear with long tapered necks. They have a honey-like, complex flavor.

Comice Pears. Comice (pronounced ko-MEESE) pears are sometimes known as “Christmas pears” because they are often included in gift baskets and boxes, and are featured in grocery store produce sections during the Christmas season. They are usually available from September through February. Comice pears have a round body with a very short neck. They are green, sometimes with a red blush in parts of the skin. Some new strains are entirely red. These pears are fragile and bruise easily. They are very sweet, soft, and juicy, and pair well with cheese, especially soft cheeses like Brie, Camembert, and any blue cheese.

Concorde Pears. These pears are tall with a round bottom and a long, tapering neck. The flesh is sweet, dense, firm and juicy. As they ripen, they become slightly softer and the flavor mellows. This is a relatively new variety of pear that has a short season from fall into December, when they are sold out. Their availability will extend as the crop increases.

Forelle Pears (aka Green d’ Anjou Pears). Forelle pears are commonly referred to by their French name, “d’ Anjou.” They are green with red speckles. They are bell shaped with a relatively short neck. Their flesh is moist and crisp. It is a small-sized pear that yellows as it ripens. Anjou pears are the second most recognizable, and most abundant pear variety in the United States.

Red Anjou Pears. These pears are very much like their green counterpart, except that they have a rich, reddish maroon color. They are usually available from September or October into the summer months. Their flavor is like their green counterparts, but cutting them in a salad or another food with their pretty red peel adds wonderful eye-appeal to any dish. They are often simply labeled as red pears in grocery stores.

Red Bartlett Pears. Red Bartlett pears are very much like their green counterparts, except for their bright red skin. Red Bartlett pears are delicious any way they come. When slightly underripe, they are crunchy and tart. When fully ripened, they are juicy and super sweet. They are usually found in grocery stores from September through December. They are often simply labeled as red pears in grocery stores.

Seckel Pears. Seckel pears are small with a chubby bottom and small neck. Their skin is usually olive green, often with a dark maroon blush. They are in season from September through February. Since they are small, they are often overlooked by shoppers. But Seckel pears make wonderful snacks or lunch box treats, especially for children. They also make lovely plate garnishes, and may even be canned whole.

Starkrimson Pears. Starkrimson pears are another variety of beautiful red pears. They have a narrower neck than Red Anjou pears. They are very juicy, mild, and sweet pears when ripe. They are perfect for snacking or dicing into assorted dishes and salads to show off their beautifully colored skin. Like their red cousins, Starkrimson pears are usually marketed as red pears in grocery stores. They are usually available August through November.

Recipe Links
Honey Glazed Pork Chops with Pear Chutney and Pear Fennel Salad https://producemadesimple.ca/honey-glazed-pork-chops-with-pear-chutney-pear-fennel-salad/

Herb and Pear Glazed Roast Turkey with Fig and Goat Cheese Stuffing https://producemadesimple.ca/herb-and-pear-glazed-roast-turkey-with-fig-and-goat-cheese-stuffing/

Pear and Parsnip Soup https://producemadesimple.ca/ontario-pear-parsnip-soup/

Pear and Cranberry Salsa https://producemadesimple.ca/ontario-pear-cranberry-salsa/

Caramel Dipped Pears https://producemadesimple.ca/caramel-dipped-pears/

Veggie Skillet (with Pears) https://usapears.org/recipe/veggie-skillet/

Pear and Walnut Flatbread with Gorgonzola, Arugula and Balsamic Glaze https://usapears.org/recipe/pear-and-walnut-flatbread-with-gorgonzola-arugula-and-balsamic-glaze/

Pear and Lentil Stir-Fry https://usapears.org/recipe/pear-lentil-stir-fry/

20 Perfect-for-Fall Pear Recipes You’ll Want to Eat All Year Round https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/pear-recipes?slide=8e9a23dc-ea24-4e09-bf73-c9bc9763dc9a#8e9a23dc-ea24-4e09-bf73-c9bc9763dc9a

Arugula and Pear Salad with Maple Vinaigrette https://www.realsimple.com/food-recipes/browse-all-recipes/arugula-pear-salad-maple-vinaigrette

55 Delicious Pear Recipes You’ll Make Again and Again https://www.tasteofhome.com/collection/pear-recipes/

15 Perfect Pear Desserts That’ll Make It Your New Favorite Fruit https://www.delish.com/cooking/g1175/perfect-pear-desserts/

28 Pear Recipes for Breakfast, Dinner, Dessert and More https://www.bonappetit.com/recipes/slideshow/16-pear-recipes-fall-dinner-dessert

The 17 Best Pear Recipes for Any Meal https://www.thespruceeats.com/best-pear-recipes-4177001

Red Bartlett, Sweet Corn, and Strawberry Salad https://usapears.org/recipe/red-bartlett-sweet-corn-and-strawberry-salad/

Brown Sugar Pear Butter https://usapears.org/recipe/brown-sugar-pear-butter/

Holiday Cranberry Relish http://www.whfoods.com/genpage.php?tname=recipe&dbid=324

Resources
https://spoonuniversity.com/how-to/made-for-each-other-meat-and-fruit-pairings

https://producemadesimple.ca/pears-go-well/

https://producemadesimple.ca/pear-and-pineapple-green-smoothie/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=28#descr

https://usapears.org/comice/

https://usapears.org/concorde1/

https://usapears.org/red-anjou/

https://usapears.org/red-bartlett/

https://usapears.org/seckel/

https://usapears.org/starkrimson/

https://usapears.org/pear-ripening-and-handling/

https://www.hgtv.com/outdoors/gardens/garden-to-table/freezing-pears

https://nchfp.uga.edu/how/freeze/syrups.html

https://www.seriouseats.com/2015/09/how-to-prevent-apple-pear-browning.html

https://commonsensehome.com/preserve-pears/

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Sweet Potatoes 101 The Basics (UPDATE)

1 Reply

This is an updated version of my original post on “Sweet Potatoes 101 – The Basics.” The information has been expanded and new sections added for more comprehensive information. Hopefully, any questions you have about sweet potatoes will be answered below.

Enjoy!
Judi

Sweet Potatoes 101 – The Basics (UPDATE)

About Sweet Potatoes
Sweet potatoes are root vegetables that belong to the morning glory family. They are not the same thing as yams, and are in a different plant family than yams and even common potatoes. Sweet potatoes are sometimes labeled as “yams” in American grocery stores. However, true yams are not commonly found in the United States, except perhaps in international markets.

There are around 400 varieties of sweet potatoes, with skin colors ranging from almost white to yellow, red, purple, and brown. The flesh color ranges from white to yellow, orange, orange-red, and purple. Sometimes sweet potatoes are shaped like a common potato, being short and stout with rounded ends, while other may be longer with tapered ends. Sweet potatoes can be classified as either “firm” or “soft.” When cooked, those in the “firm” category remain firm. Those classified as “soft” become soft and moist when cooked. The “soft” varieties are the variety most likely to be labeled as “yams” in the United States.

Sweet potatoes are native to Central and South America. They are among the oldest vegetables known to man and have been eaten since prehistoric times. There is evidence in ancient Peruvian caves dating sweet potatoes back 10,000 years.

Christopher Columbus brought sweet potatoes to Europe after visiting the New World in 1492. By the 16^th century, they were taken to the Philippines by Spanish explorers and to Africa, India, Indonesia, and southern Asia by the Portuguese. Around this time, sweet potatoes were being grown in the southern United States, where they are still among the traditional cuisine. Currently in the United States, over half of all commercially produced sweet potatoes are grown in the southern states, especially in North Carolina.

Nutrition and Health Benefits
Sweet potatoes are one of the most abundant sources of the antioxidant beta-carotene, a precursor to Vitamin A in the body. They are also high in Vitamin C, manganese, magnesium, copper, pantothenic acid, Vitamin B6, potassium, fiber, niacin, Vitamin B1, Vitamin B2, and phosphorus.

In addition to these vitamins and minerals, sweet potatoes are rich in unique phytonutrients that have strong antioxidant properties, helping us to ward off disease. This is especially the case with the purple and orange flesh varieties.

Beta-Carotene and Eye Health. Sweet potatoes are highly prized for their orange-colored carotenoid pigments. In many underdeveloped regions of the world, sweet potatoes are used as an effective way of providing people with their daily Vitamin A needs. This is important because it helps to prevent blindness due to xerophthalmia, the leading cause of blindness among children in the world. Some studies have found that sweet potatoes were a better source of bioavailable beta-carotene than green leafy vegetables.

Cancer Protection. Beta-carotene is one of many antioxidants found in sweet potatoes that may help to reduce the risk of cancer, including bladder, colon, stomach and breast cancers. Purple sweet potatoes are particularly high in anthocyanins, which appear to have an enhanced protective effect, although all sweet potatoes are protective.

Cardiovascular Disease Protection. Antioxidants also protect us from oxidative stress and atherosclerosis that leads to cardiovascular disease. Soluble fiber, like that found in sweet potatoes, helps to regulate blood cholesterol levels. Being rich in potassium and magnesium, sweet potatoes have been shown to help regulate blood pressure, thereby reducing the risk for cardiovascular disease and associated conditions. With all factors considered, sweet potatoes provide a variety of nutrients that can work together to lower our risk for cardiovascular disease and related problems.

Healthy Skin and Hair. Carotenoids, like those found in sweet potatoes have been found to promote healthy skin and hair. Sweet potatoes are also high in Vitamins C and E. Studies have shown that Vitamin E has the potential of significantly increasing hair numbers in people suffering from hair loss. This effect was due to the antioxidant properties reducing oxidative stress, which is a major cause of hair loss.

Vitamin C has also been shown to be effective in the treatment of hyperpigmentation of skin. It neutralizes the oxidative stress caused by UV light. Vitamins C and E combined have been found to significantly reduce the risk of skin cancer in individuals. It is well established that Vitamin C is used in the making of collagen, a structural protein of the skin, which is vital in the management of healthy skin. The vitamin has been shown to help improve skin conditions such as acne, and promote the healing of wounds. Vitamin A has been an effective treatment for sun-damaged skin, and also skin cancer. Like Vitamin C, Vitamin A also stimulates the production of collagen, making it helpful in slowing the rate of cell aging and inhibiting hyperpigmentation of aging skin.

With sweet potatoes having high levels of Vitamins A (in the form of carotenoids), C, and E, the vegetable can play an important role in the repair and management of healthy skin and hair.

Fiber and Gut Health: The antioxidants combined with the soluble and insoluble fibers in sweet potatoes make them an excellent food for supporting the health of our gastrointestinal tracts. Soluble fiber absorbs water and softens stool. Insoluble fiber provides bulk and promotes movement of the contents of the GI tract. Studies have also found that antioxidants can help promote the growth of healthy bacteria in the gut, which further supports the health of the GI tract, and lowers the risk of conditions like irritable bowel syndrome. Some of each type of fiber provides food for the bacteria that live in the colon, creating short-chain fatty acids that fuel the cells lining the intestines keeping them healthy. Fiber-rich diets have been shown to lower the risk of colon cancer.

Cooking Method Makes a Difference. Some people are concerned about the sugar content of sweet potatoes. Yes, they do contain some sugar. However, they are high in fiber, which is very effective in stabilizing blood sugar. Interestingly, how a sweet potato is cooked affects the glycemic index of the vegetable.

Boiling with the skin intact appears to retain most of the antioxidants in sweet potatoes, when compared to roasting and steaming. The skin has nearly ten times the antioxidants as the flesh, which are drastically reduced when the potatoes are baked. The glycemic index of boiled sweet potatoes is much lower than that of baked ones. Steaming also seems to be a good way to preserve the nutrients in sweet potatoes, following second to boiling with the peel on.

A little fat will do. To get the most benefit from the beta-carotene content of sweet potatoes, it is helpful to include some fat with the meal, since sweet potatoes contain very little fat. Beta-carotene is a fat-soluble substance, so fat is needed for its best absorption. Note, that just a small amount of a fat-containing food will do. There is NO need to slather your sweet potato with butter. A mere 3 to 5 grams of fat in a meal can be enough to aid in the absorption of the beta-carotene in sweet potatoes. For instance, 1 tablespoon of extra virgin olive oil has 14 grams of fat. Doing the math, a mere teaspoon of oil (providing 3-1/2 grams of total fat) per meal is enough fat to do the job. Or, instead of olive oil, only 3-1/2 walnut HALVES (that’s less than two whole walnuts) could also do the trick, providing about 4-1/2 grams of total fat. So, a little fat will go a long way in helping us to absorb the beta-carotene in sweet potatoes!

How to Select Sweet Potatoes
Choose sweet potatoes that are firm and without cracks, bruises or soft spots. Small to medium size sweet potatoes will tend to be sweet and creamy, whereas larger ones tend to be starchier.

How to Store Sweet Potatoes
Store sweet potatoes in a cool, dark, well ventilated place away from a heat source. Ideally, they should be stored below 60F (but above 40F, refrigerator temperature), which would be equivalent to a root cellar. Since most of us don’t have root cellars, a cool, well ventilated place will usually suffice. Refrigeration is not recommended as it will alter the flavor. Also, it is best to store sweet potatoes loosely, not in plastic bags, which could invite mold.

How to Prepare Sweet Potatoes
Sweet potatoes can be baked, steamed, boiled, roasted, microwaved, dried, juiced, made into soups, added to casseroles, baked into breads, muffins, cakes, cookies, and pies, added to pancakes, and even eaten raw. How you use sweet potatoes is only limited to your imagination! Below are details of just a few ways that sweet potatoes could be cooked.

Wash the sweet potatoes and peel them, if desired. The skin is edible, so it is not mandatory to peel them. Sweet potato flesh will darken after being cut or peeled, so use them immediately after cutting into them. If needed, they can be submerged in a bowl of cold water to prevent oxidation, until you are ready to cook them.

To minimize nutrient loss, it is helpful to cook sweet potatoes with the peel on. Then remove the peel, if desired, after they are cooked. The peel is edible and nutritious. However, they may be coated with wax or even dyed if purchased commercially. In this case it may be wise to remove the peel before eating your sweet potatoes. Opting for organic sweet potatoes would avoid those potential issues.

Steaming Sweet Potatoes. Steaming sweet potatoes seems to be a valuable way to cook them while preserving nutrients. Steaming also allows them to cook quickly, while keeping the glycemic index low. Steam 1/2-inch sweet potato slices for 7 minutes, then top them with a small amount of a fat-containing food, like a couple chopped walnuts, to help utilize the beta-carotene in them.

Baking Whole Sweet Potatoes. Preheat the oven to 375°F. Scrub the potatoes and place them on a clean, dry baking sheet on the rack in the middle of the preheated oven. Bake the sweet potatoes for about 1 hour (or more depending on their size), until they are fork-tender. Remove the potatoes from the oven and allow them to cool.

Boiling Whole Sweet Potatoes. Boiling whole sweet potatoes is very easy and takes little effort. Wash the potatoes well in cool water. Do not peel them. Place them in a large pot and cover them with water. Place a lid on the pot and bring everything to boil. Turn the heat down to about medium, cock the lid and allow them to boil gently for anywhere from 30 to 60 minutes, until a sharp knife can easily pierce the potatoes. Drain the water and allow them to cool enough to be handled. Once cooled, the peel can very easily be removed, if desired.

Cooked sweet potatoes should be stored in a covered container in the refrigerator. Use them within three to five days.

How to Preserve Sweet Potatoes
Sweet potatoes can be dehydrated, frozen or canned.

Dehydrating Sweet Potatoes. Sweet potatoes should be cooked first before being dehydrated. They may be either boiled, steamed or roasted. Wash the sweet potatoes and leave the peel on (if roasting or boiling the potatoes). Personally, I have found the best results for dehydrating sweet potatoes when they were roasted first. Roast them (unpeeled, washed, and with no added oil or spices on them) on a rimmed baking sheet at 375°F until they are fork-tender, about 1 hour or more, depending on the size. Remove from the oven and allow them to cool so they can be handled. Remove the peel and slice them about 1/4 to 3/8-inch thick. Place them in a single layer on your dehydrator mesh tray, making sure the slices do not touch each other. Follow your dehydrator manufacturer’s instructions for time and temperature for drying your sweet potatoes. When finished, store them in air-tight containers.

For a demonstration on dehydrating sweet potatoes with this method, see my video at https://youtu.be/SmalFyoROgU

Freezing Sweet Potatoes. Sweet potatoes can be frozen in a number of ways depending on how they will be used later. Here are directions for various ways to freeze sweet potatoes:

Freezing Boiled Sliced or Diced Sweet Potatoes. Bring a large pot of water to boil. Meanwhile, scrub the sweet potatoes and peel them*. Slice or dice the potatoes as desired. Add the potato pieces to the boiling water and cook for about 10 minutes, or until they just begin to get tender, but are still quite firm. Remove the cooked potatoes and let them stand at room temperature until they are cooled.

Transfer the prepared sweet potato pieces to freezer containers or bags and remove as much air as possible. Label with the current date and place them in the freezer. Alternatively, to keep the potato pieces from freezing in one big lump, you can place the prepared pieces in a single layer on a parchment paper-lined baking sheet or tray. Place the tray in the freezer. When the pieces are frozen, transfer them to a freezer container or bag, label it with the current date, then return them to the freezer. For best quality, use the potato pieces within 12 months.

* Sweet potatoes may also be boiled whole, with the skin intact. Simply scrub them and submerge them in a pot of water. Bring the water to boil, then reduce heat and simmer until the potatoes can easily be pierced with a sharp knife. Remove them from the hot water and allow them to cool. Remove the skins, then slice them as desired, and proceed as detailed above.

Freezing Whole Baked Sweet Potatoes. Preheat the oven to 375°F. Scrub the potatoes and place them (unpeeled) on a clean, dry baking sheet on the rack in the middle of the preheated oven. Bake the sweet potatoes for about 1 hour (or more depending on their size), until they are fork-tender. Remove the potatoes from the oven and allow them to cool. Wrap the cooled sweet potatoes in foil and transfer them to freezer bags to freeze whole. Or, freeze the baked potatoes individually on a baking sheet. Once frozen, transfer them to freezer bags and return them to the freezer. For best quality, use them within 12 months.

To reheat whole baked sweet potatoes, remove the foil (if foil was used) and rewrap them in a new piece of foil. Bake at 350°F for about 25 to 35 minutes.

Freezing Mashed Sweet Potatoes. Bake the whole sweet potatoes as directed above. Slip the skins off the cooled potatoes, and put the flesh in a large bowl or food processor. Process until smooth. Add a tablespoon of lemon juice for each pint (2 cups) of mashed sweet potatoes, if desired. Lemon juice helps to prevent browning, but it is not absolutely necessary. The mashed sweet potatoes can be added to casseroles, breads, puddings, cakes, pies, and cookies.

Fresh vs Frozen vs Canned Sweet Potatoes
Sweet potatoes can be found fresh, frozen (in some grocery stores), and canned. Fresh sweet potatoes offer the most versatility, but frozen ones (if you can find them) are a great convenience. Frozen sweet potatoes can be used for just about any cooking application and will save time in the kitchen. Canned sweet potatoes are a nice third option, but are usually packed with added sugars and possibly other ingredients. They may be convenient and time-saving, depending upon your intended use of them. They are a handy kitchen staple to have in the cupboard in case of emergencies or when time is running short.

Quick Ideas and Tips for Using Sweet Potatoes
* Try potato pancakes with a mix of white and sweet potatoes. Top with apple cranberry chutney.

* If you have leftover mashed sweet potatoes, add them to your usual pancake mix for breakfast the next day.

* Raw sweet potatoes will turn dark shortly after being peeled, so it’s best to peel them right before using them. If you need to peel them in advance, place them in a bowl of cool water to keep them from turning dark.

* Make a simple dessert with puréed cooked sweet potatoes and bananas, maple syrup, and a dash of cinnamon or allspice. Top with chopped walnuts.

* If you’re low on sweet potatoes and need them for a recipe, possible substitutes include carrots, pumpkin, and winter squash (such as butternut, buttercup, or kabocha).

* It’s best not to keep raw sweet potatoes in the refrigerator. When they get too cold, it can change how their starches break down, making them tougher to cook and eat. According to the USDA, the ideal temperature for keeping sweet potatoes is around 60°F.

* For a quick meal, slice a cooked whole sweet potato in half lengthwise. Top with leftover chili and grated cheese, or black beans and salsa, or baked beans, or scrambled eggs.

* One pound of sweet potatoes will be about 4 cups chopped or sliced.

* Try adding mashed cooked sweet potatoes to baked goods for added moisture without adding extra fat.

* Try sautéed, spiralized sweet potatoes. Top it with your favorite sauce or sweet potato seasonings.

* Try roasted Hasselback sweet potatoes; drizzle with maple syrup and a sprinkle of thyme.

Herbs and Spices That Go Well with Sweet Potatoes
Allspice, basil, bay leaf, cardamom, cayenne, chili pepper flakes, chili powder, cilantro, cinnamon, cloves, coriander, cumin, curry powder (and spices), garam masala, lemongrass, marjoram, mustard (seeds, powder), nutmeg, oregano, paprika, parsley, pepper, rosemary, sage, salt, savory, thyme, turmeric, vanilla

Foods That Go Well with Sweet Potatoes
Proteins, Legumes, Nuts, Seeds: Almonds, beans (in general, esp. black, green beans), chickpeas, duck, eggs, ham, lentils, nuts and nut butters (in general), peanuts, pecans, pine nuts, poppy seeds, pork, poultry, pumpkin seeds, sesame seeds, sunflower seeds, tempeh, tofu, walnuts

Vegetables: Arugula, bell peppers, carrots, cauliflower, celery, chard (Swiss), chiles, fennel, garlic, ginger, greens (all types), kale, mushrooms, onions, parsnips, potatoes (white), radicchio, scallions, shallots, spinach, tomatoes, turnips, watercress

Fruits: Apples (fresh, cider, juice, sauce), apricots, bananas, coconut, cranberries (dried, juice), dried fruit, figs, lemon, lime, oranges, pears, pineapple, raisins

Grains and Grain Products: Barley, corn, couscous, millet, oats, pasta, quinoa, rice

Dairy and Non-Dairy Products: Browned butter, butter, cheese (esp. blue, feta, Fontina, goat, Parmesan), coconut butter, coconut cream, coconut milk, cream, crème fraiche, ghee, milk (dairy and non-dairy), sour cream, yogurt

Other Foods: Agave nectar, bourbon, caramel, chocolate, hoisin sauce, honey, maple syrup, miso, molasses, mustard (Dijon), oil (esp. grapeseed, hazelnut, olive, peanut, sesame, walnut), rum, soy sauce, stock, sugar (esp. brown), tamari, vinegar (esp. balsamic, red wine, rice wine, sherry)

Sweet potatoes have been used in the following cuisines and dishes…
Baked goods (i.e., biscuits, breads, cakes, cookies, muffins, pies), burritos, casseroles, chips (vegetable), croutons, curries, custards, desserts (i.e., custards, pies, puddings), gratins, hash, Indian cuisine, Italian cuisine, Japanese cuisine, pancakes, pasta dishes, pâtés, purees, quesadillas, salads, salsa, shepherd’s pie, soufflés, soups (i.e., black bean, sweet potato, tomato), stews, tempura, waffles (sweet potato)

Suggested Food and Flavor Combos Using Sweet Potatoes
Add sweet potatoes to any of the following combinations…

Allspice + Cinnamon + Ginger + Maple Syrup + Nutmeg [+ vanilla]
Almond milk + Cinnamon + Maple Syrup + Nutmeg [+ vanilla]
Almonds + Almond Milk + Apples
Apples + Ginger
Avocado + Black Beans + Chiles
Balsamic Vinegar + Kale + Sage
Bell Peppers + Garlic + Onions [in hash]
Black Beans + Cilantro + Mango [in salsa]
Black Beans + Salsa [in tortillas]
Browned Butter + Sage
Brown Sugar + Cinnamon + Vanilla
Brown Sugar + Citrus Juice
Brown Sugar + Ginger
Chiles + Ginger + Lime + Salt
Chiles + Honey
Chocolate + Cinnamon + Nuts + Vanilla
Coconut Milk + Curry Spices
Garlic + Herbs (i.e., rosemary, sage, thyme)
Ginger + Honey + Sesame Seeds/Oil + Soy Sauce
Ginger + Lime + Pears
Ginger + Orange + Yogurt
Ginger + Sesame Oil/Seeds
Greens + Quinoa
Honey + Lime
Maple Syrup + Pecans
Molasses + Sesame Seeds
Nuts + Raisins
Sesame Seeds/Oil + Soy Sauce

Recipe Links
Butter Roasted Sweet Potatoes https://www.thekitchn.com/recipe-butter-roasted-sweet-potatoes-248389

Sweet Potato Pancakes https://www.thekitchn.com/recipe-sweet-potato-pancakes-224305

7-Minute “Quick Steamed” Sweet Potatoes http://www.whfoods.com/genpage.php?tname=recipe&dbid=325

Healthy Mashed Sweet Potatoes http://www.whfoods.com/genpage.php?tname=recipe&dbid=94

Sweet Potatoes with Ginger and Cinnamon http://www.whfoods.com/genpage.php?tname=recipe&dbid=205

Maple Mashed Sweet Potatoes with Bacon https://producemadesimple.ca/maple-mashed-sweet-potatoes-bacon/

Sweet Potato Muffins https://producemadesimple.ca/sweet-potato-muffins/

Spicy-Sweet Roasted Sweet Potatoes https://spicysouthernkitchen.com/spicy-sweet-roasted-sweet-potatoes/

Rosemary Roasted Sweet Potatoes https://tasty.co/recipe/rosemary-roasted-sweet-potatoes

50+ Delicious New Ways to Prepare Sweet Potatoes https://www.countryliving.com/food-drinks/g877/sweet-potato-recipes-1009/

Glazed Sweet Potatoes https://www.tasteofhome.com/recipes/glazed-sweet-potatoes/

Roasted Sweet Potatoes with Honey and Cinnamon https://www.foodnetwork.com/recipes/tyler-florence/roasted-sweet-potatoes-with-honey-butter-recipe-1946538

57 Killer Sweet Potato Recipes to Make This Fall https://www.delish.com/holiday-recipes/thanksgiving/g622/sweet-potato-recipes/

Sweet Potatoes with Apple Butter https://www.foodandwine.com/recipes/sweet-potatoes-apple-butter

20 Diners That All Start with Sweet Potatoes https://www.thekitchn.com/15-ways-to-turn-sweet-potatoes-into-dinner-236137

6 Amazing Ways to Stuff a Sweet Potato https://www.onelovelylife.com/6-amazing-ways-to-stuff-a-baked-sweet-potato/

Honey Roasted Chicken and Sweet Potatoes Skillet https://www.lecremedelacrumb.com/honey-roasted-chicken-sweet-potatoes-skillet/

Red Lentil Sweet Potato Soup https://www.thekitchn.com/recipe-red-lentil-sweet-potato-soup-253246#post-recipe-13007

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

https://www.everydayhealth.com/diet-nutrition/diet/sweet-potato-nutrition-benefits-recipes-more/

https://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176

https://draxe.com/sweet-potato-nutrition-facts-benefits/

https://www.ncbi.nlm.nih.gov/pubmed/14747225

https://www.runtastic.com/blog/en/7-eating-habits-of-the-worlds-healthiest-populations/

https://nutritionfacts.org/2018/01/11/what-do-the-longest-living-people-eat/

https://curiouschef.com/wordpress/crisp/blog/flavors-pair-well-sweet-potato/

https://www.almanac.com/plant/sweet-potatoes#

https://www.realsimple.com/food-recipes/shopping-storing/food/fresh-pick-sweet-potatoes

https://www.thespruceeats.com/how-to-freeze-sweet-potatoes-three-ways-3061558

https://nutritionfacts.org/2015/11/24/is-it-better-to-bake-boil-or-steam-sweet-potatoes/

https://www.ncbi.nlm.nih.gov/pubmed/12002680

https://www.healthline.com/nutrition/sweet-potato-benefits

https://www.loc.gov/everyday-mysteries/item/what-is-the-difference-between-sweet-potatoes-and-yams/

https://www.thekitchn.com/sweet-potato-recipes-tips-and-ideas-22928259

https://www.diabetesselfmanagement.com/blog/glycemic-index-confusion/

https://lacanadacarecenter.com/15-health-benefits-of-sweet-potatoes-according-to-science/

https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2

https://www.stilltasty.com/fooditems/index/18450

https://www.unlockfood.ca/en/Articles/Cooking-And-Food/Vegetables-and-Fruit/All-About-Sweet-Potato.aspx

Joachim, David. (2010) The Food Substitutions Bible. 2^nd Edition. Toronto, Ontario, Canada: Robert Rose, Inc.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Oregano 101 – The Basics

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Oregano 101 – The Basics

About Oregano
Oregano is a perennial herb that grows into a small shrub with multi-branched stems, with small, oval, grayish-green leaves. As the plant matures, it produces small white or pink flowers that are edible.

Oregano is an herb in the mint family. It is a close “cousin” to marjoram. Oregano is native to the Mediterranean region and western Asia. People have used it for thousands of years for both culinary and medicinal uses. Ancient Greeks and Romans associated oregano with joy and happiness, and used it at both weddings and funerals. The couple to be married was adorned with wreaths or garlands of oregano to ensure long years of love and happiness. Graves were planted with oregano to help the deceased find peace and tranquility in the next life.

Ancient Greeks discovered the plant had medicinal properties and used it to treat a variety of ailments. Oregano eventually was taken to China where it was prescribed to relieve fevers, vomiting, diarrhea, jaundice, and itchy skin. In the middle ages, people used oregano to treat rheumatism, toothache, indigestion, and cough. Later, oregano was consumed throughout Europe and Northern Africa where it was used to flavor meats, fish, and even wine. Oregano was hardly known in the United States before World War II. Soldiers discovered the herb during the Italian Campaign and brought the herb to the United States, with suggested ways to use it. Its popularity in America has grown ever since.

Oregano is very popular in Mediterranean cuisines, especially Greek and Italian foods. The leaves have a distinct aroma with a warm, slightly bitter flavor. The intensity of the flavor of oregano can vary among the different varieties. Also, growing conditions (season, climate, and soil) affect the flavor of oregano, so it can vary from a mild to intense, biting flavor.

Nutrition and Health Benefits
Even though we don’t eat a lot of oregano at any one time, the herb has an impressive list of compounds known to have disease prevention and health promoting properties.

Antibacterial and Antifungal Properties. Thymol, one of the noteworthy compounds in oregano is known to have antibacterial and antifungal properties. In a 2019 study, thymol and carvacrol, another important compound found in oregano essential oil, were found to prevent various strains of Staphylococcus aureus from developing in meat and dairy products, suggesting it could be used to deter bacterial growth in food. Researchers tested the antimicrobial effects of oregano oil against an array of microbes and found it to be effective against eleven different strains of bacteria.

Oregano is also an excellent source of Vitamin C, which is well-known for its antioxidant properties and help in warding off infections.

Antioxidants. Oregano is rich in antioxidant compounds, including Vitamin A, carotenes, lutein, zeaxanthin, and cryptoxanthin. It has been rated to be a plant among the highest with antioxidant benefits. These compounds protect us from dangerous free radical molecules that play a role in aging and various disease processes. Animal studies suggest that oregano extract may reduce inflammation associated with autoimmune arthritis, allergic asthma, and rheumatoid arthritis.

Promotes Healthy Digestion. Oregano stimulates the release of gastric juices, promoting healthy digestion and movement of intestinal contents.

Source of Important Minerals. Oregano is an excellent source of minerals like potassium, calcium, manganese, iron, and magnesium. Potassium, an important electrolyte in cellular and body fluids, is well-known for helping to control heart rate and blood pressure. Manganese functions as a co-factor in the antioxidant enzyme, superoxide dismutase. Iron is well-known for helping to prevent anemia, while magnesium and calcium are essential for healthy bones.

How to Select Oregano
Dried oregano is available in just about any grocery store you can name. Fresh oregano is found in the refrigerated produce section of many grocery stores. Many people prefer the flavor of fresh oregano over dried. Also, fresh oregano is richer in essential oils, and vitamins and minerals than its dried counterpart.

When shopping for fresh oregano, select those with a vibrant green color and a firm stem. There should be no mold, discoloration or yellowing. They should not look wilted.

How to Store Oregano
Do not wash fresh oregano until you are ready to use it. The excess moisture could invite decay.

There are different ways fresh oregano can be stored…

(1) Store fresh oregano in the refrigerator in the original clamshell container it came in. Stored this way, it will keep for a few days.

(2) Store fresh oregano in the refrigerator, in a zip-lock bag. Like the plastic clamshell container, fresh herbs kept this way will have a tendency to dry out and should be used within three days.

(3) Store fresh oregano loosely wrapped, jelly roll style, in a slightly damp paper towel or cloth, placed loosely in a plastic bag, and kept in the refrigerator. When stored this way, it may keep for up to one week.

(4) Fresh oregano may also be kept like fresh cut flowers, standing up, cut side down, in a glass with a little water. Cover loosely with a plastic bag and store it in the refrigerator. Change the water every day or two. Try to use oregano kept this way within one week.

Store dried oregano in an airtight container in a cool, dry, place, away from a heat source and light. For best flavor, use it within six months.

How to Freeze Oregano
First, wash and dry your fresh oregano sprigs. Remove the leaves from the stems and place them loosely in a freezer bag. Remove as much air from the bag as you can. Try to place it somewhere in the freezer where the leaves won’t get crushed. Use within one year.

Fresh oregano may also be frozen in ice cubes. Wash and remove the leaves from stems. Place a measured amount of leaves in ice cube trays. Fill with water and freeze. Once frozen, transfer the cubes to a freezer bag or container. To use, simply add however many cubes you need to soups, sauces, stews, or marinades. Use your cubes within one year.

How to Dry Oregano
Like storing and freezing fresh oregano, there are different ways it can be dried.

(1) Wash and dry the fresh oregano on the stems. Tie the stems toward the cut side, and hang them upside down to dry in a cool, dry place, away from sunlight. The area should have plenty of ventilation. Once dried, the bundle can be placed in a bag or container and stored away from light and heat. Use within six months for best flavor. To save space, the leaves can easily be removed from the stems before being stored.

(2) Wash and dry the fresh oregano on the stems. Place the oregano, stems and all, in a clean paper bag that is large enough so the stems won’t be overly crowded. Close the paper bag by folding over the top. Lay the bag on its side in a cool, dry place. Two or three times a day, gently shake the bag to keep any branches from sticking together and turn the bag over. Check it periodically for dryness, starting after a week or so. When they are completely dry, remove the leaves from the stems and place them in an airtight container. Store it in a cool, dry place away from sunlight. Use within six months for best flavor.

(3) Fresh oregano may also be dried in a dehydrator. Wash and pat the stems and leaves dry. Place the stems on a mesh dehydrator sheet and follow the manufacturer’s directions for drying your herbs. The usual temperature for drying herbs is as low as possible, about 95°F. Allow them to dehydrate until they are crispy and completely dry. Remove the leaves from the stems and transfer them to an airtight container. As with the other methods, store it in a cool, dry place away from a heat source and light. Use within six months for best flavor.

Quick Ideas and Tips for Using Oregano
* Add dried oregano at the beginning of cooking to allow it to rehydrate and the flavor to be released. Add fresh oregano at the end of cooking so the flavor will remain in your food.

* Some varieties of oregano can be spicier than others. Italian oregano is sweeter and milder in flavor. Greek and Mexican oregano is hotter and spicier in flavor.

* If your pizza is lacking that “classic” pizza flavor, sprinkle it with a little dried oregano. Oregano is the herb that makes pizza taste like pizza.

* Try adding oregano to tomato-based pasta dishes, omelets, breads, roasted potatoes, kebabs, chicken, and lentils.

* Add a little sprinkle of dried oregano leaves to a green salad for a spicy flavor.

* If a recipe calls for fresh oregano and all you have is dried (or vice versa), here’s the conversion rate: 1 part of dried oregano = 3 parts of fresh. Example: 1 teaspoon of dried oregano = 1 tablespoon (3 teaspoons) of fresh oregano.

* If you’re making your own fresh dinner rolls, finely mince a few tablespoons of fresh oregano leaves, and knead it directly in the dough for fresh herb rolls.

* Try adding some fresh, chopped oregano leaves to a pot of beans during the last 15 minutes of cooking for an earthy oregano flavor.

* Make a robust, savory pesto using fresh oregano instead of basil leaves. Serve a little on a green salad, toss it with roasted vegetables, or brush it on your favorite bread.

* For a simple and satisfying salad, sprinkle oregano on sliced tomato and mozzarella cheese. Drizzle lightly with olive oil.

* If you elect to use oregano oil on your skin, be sure to dilute it with a carrier oil.

Herbs and Spices That Go Well with Oregano
Basil, capers, cayenne, cilantro, cumin, marjoram, pepper (black), salt

Foods That Go Well with Oregano
Proteins, Legumes, Nuts, Seeds: Beans (in general), beef, chicken, chickpeas, eggs, fish (and other seafood), lamb, pork, tahini, turkey, veal

Vegetables: Bell peppers, chiles, eggplant, endive, fennel, garlic, mushrooms, onions, potatoes, scallions, squash (summer and winter), tomatoes and tomato sauce, vegetables (roasted, stir-fried), zucchini

Fruits: Citrus (in general), lemons, olives, orange

Grains and Grain Products: Corn, grains (in general), pasta, rice

Dairy and Non-Dairy: Cheese (i.e., feta, soft, white)

Other Foods: Mustard (Dijon), oil (esp. olive)

Oregano has been used in the following cuisines and dishes…
Chili, Greek cuisine, Italian cuisine, kebabs, marinades, Mediterranean cuisines, Mexican cuisine, Middle Eastern cuisines, pasta dishes, pizza, salad dressings, salads (esp. Greek), sauces (esp. pasta, pizza, tomato), soups (esp. minestrone, spinach, tomato, yogurt), Southwest American cuisine, stews, stuffings

Suggested Food and Flavor Combos Using Oregano
Add oregano to any of the following combinations…

Cannellini beans + zucchini
Feta cheese + tomatoes [in salads]
Garlic + lemon [in salad dressings]
Lemon juice + olive oil [in marinades]

Recipe Links
Chimichurri Sauce https://www.allrecipes.com/recipe/68003/chimichurri-sauce/

Fast, Fresh Grape Tomato Salad https://www.allrecipes.com/recipe/223168/fast-fresh-grape-tomato-salad/

Cajun spice Mix https://www.allrecipes.com/recipe/149221/cajun-spice-mix/

Greek Lemon Chicken and Potatoes https://www.allrecipes.com/recipe/242352/greek-lemon-chicken-and-potatoes/

Daddy Eddie’s Roast Pork, Puerto Rican-Style https://www.allrecipes.com/recipe/254168/daddy-eddies-roast-pork-pernil-puerto-rican-style/

Homemade Pizza Sauce https://www.allrecipes.com/recipe/234536/how-to-make-homemade-pizza-sauce/

Herbs de Provence https://www.allrecipes.com/recipe/223272/herbs-de-provence/

Absolutely Fabulous Greek/House Salad https://www.allrecipes.com/recipe/36520/absolutely-fabulous-greekhouse-dressing/

Oregano Recipes https://www.foodandwine.com/seasonings/herbs/oregano/oregano-recipes?slide=91503ca7-1673-4fde-b3b1-1f75cdfa0db9#91503ca7-1673-4fde-b3b1-1f75cdfa0db9

Grilled Yellow Squash and Zucchini Pasta Salad https://www.sunset.com/recipe/grilled-yellow-squash-zucchini-pasta-salad

Orange, Radicchio, and Oregano Salad https://www.sunset.com/recipe/orange-radicchio-oregano-salad

Grilled Potato Salad https://www.sunset.com/recipe/grilled-potato-salad

Tagliatelle with Fresh Oregano Pesto https://www.tastymediterraneo.com/tagliatelle-with-fresh-oregano-pesto/

Resources
https://www.americanspice.com/blogs/fun-facts-on-oregano/

https://www.nutrition-and-you.com/oregano.html

https://www.thespruceeats.com/oregano-storage-1807785

https://www.gardeningknowhow.com/edible/herbs/hgen/freezing-herbs.htm

https://www.livingonadime.com/herb-guide/

https://www.spicesinc.com/p-510-what-spices-go-with-what-meat.aspx

https://www.thekitchn.com/5-ways-to-use-fresh-oregano-from-your-garden-ingredient-spotlight-191094

https://www.medicalnewstoday.com/articles/266259#benefits

https://davesgarden.com/guides/articles/herbal-history-oregano

http://www.indepthinfo.com/oregano/history.shtml

https://www.medicalnewstoday.com/articles/266259#risks

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Broccoli 101 – The Basics (UPDATE)

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This is an update to my original post on Broccoli 101 – The Basics. This post has expanded, more comprehensive information about broccoli. However, the original post has a lot of valuable information, so please check it out too! https://www.judiklee.com/2019/02/28/broccoli-101-the-basics/

Enjoy!
Judi

Broccoli 101 – The Basics (UPDATE)

About Broccoli
Broccoli is one of the best-known vegetables in the cruciferous family and is enjoyed worldwide in many different cuisines. It is a member of the Brassica family of plants, and is related to many other popular vegetables such as cabbage, kale, cauliflower, bok choy, collards, mustard greens, turnip greens, and Brussels sprouts.

The most popular variety of broccoli forms a “head,” referring to a flowering portion of the plant. This is the part of the plant we commonly refer to as the “florets.” If the plant is left to mature, the florets (head) would develop flowers that eventually produce seeds. Non-heading varieties of broccoli produce florets throughout the plant at the ends of the shoots. Broccoli varieties can range in color from deep sage to dark green to purplish green.

From what we understand, broccoli had its origins as a type of wild cabbage. Through centuries of selective planting, it was developed into the varieties that we are familiar with today. It is now grown in virtually all continents around the world and is especially diverse and plentiful in the Mediterranean area of Europe, the central and western parts of Asia, and the western half of North America. Almost all of the broccoli produced commercially in the United States is grown in California, followed by Arizona. Broccoli imported to America mostly comes from Mexico.

Nutrition and Health Benefits
Broccoli is exceptionally high in many vitamins, minerals, and phytonutrients. It is an excellent source of Vitamin K, Vitamin C, chromium and folate. It also supplies a lot of fiber, pantothenic acid, Vitamin B6, Vitamin E, manganese, phosphorus, choline, Vitamin B1, Vitamin A, potassium, copper, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin, and selenium. One cup of cooked broccoli has as much Vitamin C as an orange. It is also very low in calories, with one cup having only 31 calories. It is truly a powerhouse of nutrition!

In addition to its long list of vitamins and minerals, broccoli is concentrated with an array of phytonutrients which are key to its important health-promoting benefits.

Anti-Cancer Connection. Broccoli and other cruciferous vegetables are particularly high in glucosinolates, which are converted into a group of compounds called isothiocyanates. These compounds are known to help shut down the inflammatory process. Sulforaphane is one of the well-known isothiocyanates known to squelch the inflammatory process, providing powerful health benefits.

There are other compounds in broccoli that work together synergistically providing potent anti-inflammatory and antioxidant benefits, helping to reduce our risk for assorted types of cancer. Laboratory animal and test tube studies have shown sulforaphane to reduce both the size and number of cancer cells. Population studies have found that people who have a higher intake of cruciferous vegetables have a significantly lower cancer rate than those who eat less cruciferous vegetables.

It is noteworthy that sulforaphane is only activated through enzyme interaction when the vegetable is cut or chewed. Also, raw mature broccoli has more sulforaphane potential than lightly steamed broccoli. Broccoli sprouts have been found to have many times more of the health-boosting phytonutrients, including sulforaphane, than mature broccoli. To learn how to grow your own broccoli sprouts, see my video … https://youtu.be/U-e87xKofPs

Detoxification. In conjunction with the anti-cancer benefits of broccoli, it also has detoxification properties. Compounds in broccoli have been shown to improve Phase 2 of our detoxification process, which also helps to reduce our risk for cancer. The amount of broccoli shown to produce this effect is from 1 to 2 cups per day.

The vast blend of compounds in broccoli makes it a unique food in terms of cancer prevention. Oxidative stress, chronic inflammation, and inadequate detoxification are well-documented connections to the development of cancer. Research has shown that broccoli has compounds that fight all three of those problems, thereby making it a highly valuable food in the fight against cancer. Even though 1 to 2 cups of broccoli a day may be ideal, researchers have found benefit with as little as ½ cup of broccoli daily. Even a 2-cup serving twice a week is enough to offer valuable benefits. So, “the moral of the story” is…Eat your broccoli, whenever you can, as much as you can!

Cardiovascular Support. Recent studies have shown that broccoli can lower LDL cholesterol levels, decreasing our risk for heart disease. A recent study showed that as little as 1/3 cup of broccoli per day for 3 months lowered LDL cholesterol in subjects by 2.5 percent. Both raw and steamed broccoli showed cholesterol-lowering effects, although a stronger LDL-lowering effect was found with steamed broccoli.

Broccoli is also high in Vitamin B6 and folate, both of which are important nutrients in lowering homocysteine levels. Having lower homocysteine levels is associated with lowered risk for atherosclerosis, stroke, and heart attack.

Eye Health. Lutein and zeaxanthin, two carotenoids found in significant amounts in broccoli, are especially important for eye health. Low levels of these compounds can lead to cataracts and macular degeneration, both raising our risk for vision loss. Therefore, eating broccoli on a regular basis can help to prevent eye issues that can lead to vision loss over time.

Diabetes Risk. A human study reported in the International Journal of Food Sciences and Nutrition, showed significantly reduced insulin resistance in subjects with Type 2 diabetes who ate broccoli sprouts daily for one month.

Healthy Digestion. Broccoli is high in fiber and antioxidants, both of which support healthy digestive function and the gut microbiome. Nutrients, such as those found in broccoli, have been found to promote reduced levels of inflammation in the colon along with favorable changes in the gut bacteria.

Brain Support. Some of the compounds in broccoli may slow mental decline and support healthy brain function. A study with 960 older adults showed that one serving a day of dark green vegetables, such as broccoli, helped to resist mental decline associated with aging. Animal studies showed that a compound in broccoli, kaempferol, lowered the incidence of brain injury and reduced inflammation following a stroke-like event. Another animal study showed that mice treated with sulforaphane had significant brain tissue recovery and reduced inflammation after a brain injury or toxic exposure.

Most of the current research on the effects of compounds found in broccoli on brain health are limited to animal studies. However, they are promising and may lead to further human studies.

Other Benefits of Broccoli. There are numerous other potential benefits of eating broccoli on a regular basis. The high Vitamin C level in broccoli supports a healthy immune system. The antioxidants found in broccoli, especially sulforaphane, may help to slow the aging process. Some of the compounds found in broccoli have been shown to support dental and oral health. Vitamin C, calcium, and kaempferol, a flavonoid found in broccoli, appear to play a role in preventing periodontal disease. Sulforaphane in broccoli may also reduce the risk for oral cancers. Broccoli is high in Vitamin K, calcium, phosphorus, zinc, Vitamin A, and Vitamin C, all of which are nutrients vital for maintaining strong bones. Researchers have extensively studied the health benefits of broccoli and its components, and are finding new implications regularly. Joint health, pregnancy support, and skin health are also among the areas being studied.

How to Select Broccoli
Look for bright green heads of broccoli with tightly clustered florets. The more open the florets, the older the broccoli is. The florets should be uniformly colored with no yellowing. Look for firm, strong stalks (flimsy stalks that bend are older and becoming dehydrated). Broccoli should feel heavy for its size. Any attached leaves should be vibrant in color and not wilted.

How to Store Fresh Broccoli
Do not wash fresh broccoli until you are ready to use it. Store it in the refrigerator. It may be stored in a plastic bag if you plan to use it quickly. However, for the longest storage life, place it in a container with a lid, with the bottom lined with a paper towel or clean cloth. That will absorb any moisture released by the broccoli, preventing it from sitting in water. At the same time, the cloth or paper towel will help to maintain a humid environment when it becomes damp from the moisture released by the broccoli. This will help to keep it from dehydrating. Use your fresh broccoli within 7 days.

How to Prepare Fresh Broccoli
Rinse fresh broccoli when you’re ready to use it. If it has started to dehydrate (get limp) in the refrigerator, it may be soaked in cold water for about 10 minutes to help crisp it back up.

The florets may be cooked whole or cut into smaller pieces, depending upon how you plan to use them. Of course, the smaller pieces will cook faster than the whole florets.

The stalks are often cut off and discarded. This is unfortunate, because they are edible and taste just like the florets. The outer edges of the stalks me be somewhat “woody.” If they are, the outer, tough area may be trimmed away (and discarded) either with a paring knife or vegetable peeler. Then simply cut the stalks into desired size pieces, roughly the same size as the florets and cook them along with the florets.

Fresh broccoli may be eaten raw or cooked and used in just about any way imaginable: steamed, boiled, stir-fried, stir-steamed, roasted, added to casseroles, soups, stews, salads, smoothies, and juices. The use for broccoli is limited only to your imagination!

How to Preserve Fresh Broccoli
There is a trend today among some people to simply wash, chop, and place vegetables in the freezer without being pretreated first. Although this method does save time, it is appropriate for some vegetables (such as onions and bell peppers), but not for all. Broccoli is one of the vegetables that should be pretreated first to stop the enzyme activity that will cause the vegetable pieces to continue to age while in the freezer. If you insist on freezing broccoli without pretreating it, be sure to label it with the current date and use it within three months for best quality. Pretreating your broccoli first to disable the enzymes, will allow you to keep your broccoli for much longer with a better quality, up to about a year. It will be edible beyond that but the quality will dwindle over time.

Freezing Broccoli (Blanching). First wash the broccoli, and cut the florets into desired size pieces. The stems may be frozen, but first remove the woody area along the outer edges, then cut the stems into desired size pieces, comparable to the size of the florets. If you prefer larger pieces, it is best if all of the florets are no more than one inch across and stems are no longer than five inches.

Bring a large pot of water to boil. Place your prepared broccoli in the boiling water and set your timer right away. Allow smaller pieces to blanch (remain in the hot water) for 3 minutes. If your pieces are very large, they will need to remain in the water for 4 to 5 minutes, depending on size. Once the timer has finished, immediately transfer the broccoli to a large bowl of ice water. Allow the broccoli to chill in the cold water for as long as it was in the hot water. Then drain the broccoli well and transfer it to freezer bags or containers. To prevent it from freezing in a large lump, you could first spread your blanched broccoli pieces on a tray and place that in the freezer. When the pieces are frozen, transfer them to a freezer bag or container. Label the container with the current date, and return them to the freezer. Use your broccoli within 12 months for best quality.

For a video demonstration on how to blanch broccoli, watch this video… https://youtu.be/RdLuEKq5wtw

Freezing Broccoli (Steaming). Fresh broccoli may also be preserved by steaming it first, instead of water blanching. Prepare your broccoli as detailed above. Place a steamer basket in a pot (that has a lid) and add water to a level that will not rise above the bottom of the steaming basket when the water boils. Bring the water to boil. Add the broccoli pieces and place the lid on the pot. Set the timer for 4 minutes if the pieces are small, or 5 minutes if the pieces are large. When the timer is finished, transfer the steamed broccoli pieces to a large bowl of ice water and follow the same procedure as detailed above for chilling and freezing your broccoli.

Dehydrating Fresh Broccoli: Broccoli florets may be dehydrated. The stems may remain a bit tough with dehydration, so it is only recommended to dehydrate the florets. Blanch and cool your broccoli pieces as detailed above. They may either be water blanched or steam blanched. Once the broccoli pieces have been cooled, spread them on your dehydrator mesh tray. Follow the dehydrator manufacturer’s directions for the length of time and temperature for proper dehydration with your machine.

Quick Ideas and Tips for Using Broccoli
* Try raw broccoli served with a dip or hummus.

* Add broccoli, raw or cooked, to your next green salad.

* Try roasting broccoli with cauliflower, flavored with olive oil and garam masala.

* Add broccoli to your next breakfast omelet or quiche.

* For a quick pasta dish, toss cooked pasta with some olive oil, pine nuts, and steamed broccoli. Season with a pinch of garlic powder, parsley and oregano. Garnish with Parmesan cheese.

* Try making “broccoli rice.” Simply place chopped raw broccoli in a food processor. Pulse until the broccoli is in small, rice-like pieces. Then briefly sauté it in a skillet like you would make fried rice.

* Try adding some frozen and thawed chopped broccoli along with some shredded cheddar cheese to your next batch of corn bread. The bread will be moist and flavorful.

* If your raw broccoli has started to get limp, soak it in cold water for about 10 minutes and it will crisp back up.

* Make a broccoli dip by blending steamed broccoli, yogurt, chives or green onions, paprika, and fresh garlic. Use it as a dip for raw vegetables like carrots, celery, bell peppers, yellow squash, and zucchini.

* Try steamed broccoli topped with your favorite hummus.

* For some citrus-flavored broccoli, stir-steam broccoli in a little orange juice with a pinch of orange zest. Add some crushed red pepper flakes or black pepper for extra “zing.”

* Make your broccoli with a Mediterranean flare. Top steamed broccoli with a little marinara sauce and sprinkle with a little Parmesan cheese or shredded mozzarella.

* Make a salad with lightly steamed broccoli, feta cheese, grape tomatoes, olive oil and red wine vinegar.

* Try a stir-fry with broccoli, red bell peppers, and sesame oil. Top with a sprinkle of sesame seeds.

* Make delicious side dish by roasting broccoli pieces flavored with olive oil, salt and pepper. When it’s finished, drizzle it with a little lemon juice, then sprinkle with pine nuts and Parmesan cheese.

Herbs and Spices That Go Well with Broccoli
Basil, capers, cayenne, chili pepper flakes, cilantro, coriander, curry powder, dill, marjoram, mustard (seeds, powder), oregano, parsley, pepper (black), rosemary, sage, salt, savory, tarragon, thyme, turmeric

Foods That Go Well with Broccoli
Proteins, Legumes, Nuts, Seeds: Almonds, beans (esp. cannellini, green, white), beef, cashews, chicken, chickpeas, eggs, flax seeds, ham, hazelnuts, mung bean sprouts, nuts (in general), peanuts, pecans, pine nuts, pork, pumpkin seeds, sausage, seafood, sesame seeds, soybeans, tahini, tofu, walnuts

Vegetables: Bell peppers, cauliflower, chiles, chives, garlic, ginger, greens (in general), leeks, mushrooms, onions, potatoes, scallions, shallots, spinach, squash (summer and winter), tomatoes, watercress

Fruits: Avocado, coconut, lemon, lime, olives, orange

Grains and Grain Products: Bread crumbs, bulgur, noodles and pasta (in general), quinoa, rice, seitan, wheat berries

Dairy and Non-Dairy: Butter and browned butter, cheese (in general, esp. feta, cheddar, goat, Parmesan), coconut milk, cream, yogurt

Other Foods: Mayonnaise, miso, mustard (Dijon), oil (esp. olive, peanut, sesame, walnut), sauces (esp. Hollandaise), soy sauce, stock, tamari, vinaigrette, vinegar (esp. balsamic, rice, tarragon), wine (dry white)

Broccoli has been used in the following cuisines and dishes…
Casseroles, crepes, crudités, curries, egg dishes (custards, omelets, quiches), gratins, guacamole, hummus, pizzas, baked potatoes (toppings), salads (i.e., green, pasta, tomato, vegetable), sauces, slaws, soufflés, soups (esp. broccoli, creamy), stews, stir-fries, tempura

Suggested Food and Flavor Combos Using Broccoli
Add broccoli to any of the following combinations…

Almonds + Citrus Fruits + Garlic
Almonds + Mushrooms
Almonds + Romano Cheese
Basil + Garlic + Olive Oil + Parmesan Cheese + Walnuts
Bell Peppers + Capers + Olives
Bell Peppers + Mozzarella Cheese
Chiles + Garlic + Ginger + Lime + Olive Oil
Chiles + Garlic + Olive Oil
Chiles + Garlic + Orange (juice, zest)
Feta Cheese + Mint + Red Onions
Flax Seeds + Lemon
Garlic + Ginger + Sesame Oil/Seeds + Tamari
Garlic + Lemon + Olive Oil + Chili Pepper Flakes
Garlic + Lemon + Tahini
Ginger + Orange
Lemon + Parsley
Lime + Noodles + Peanuts
Onions + Orange
Orange + Parmesan Cheese + Tomatoes
Red Onions + Yogurt
Rice Vinegar + Sesame Oil + Sesame Seeds + Soy Sauce or Tamari

Recipe Links
Cook Frozen Broccoli (Not Mushy) https://youtu.be/Ig6CeSmgU0c

How to Steam Broccoli https://youtu.be/adqpjc_OJIg

How to Blanch Broccoli https://youtu.be/RdLuEKq5wtw

Easily Cut Fresh Broccoli with Less Mess https://youtu.be/mKX8jfNl5IM

How to Grow Broccoli Sprouts https://youtu.be/U-e87xKofPs

Lemon-Garlic Broccoli (NOT Mushy! Using Frozen Broccoli) https://youtu.be/bg6hb9qIQIM

35+ Of Our Best Broccoli Recipes https://www.thekitchn.com/20-ways-to-eat-more-broccoli-tonight-237483

27 Broccoli Recipes You’ll Want to Make Tonight https://www.bonappetit.com/recipes/slideshow/broccoli-recipes

Broccoli Soup https://producemadesimple.ca/broccoli-soup/

50 of the Best Broccoli Recipes We’ve Ever Tasted https://www.tasteofhome.com/collection/superstar-broccoli-recipes-even-picky-eaters-will-love/

15 Best Broccoli Recipes https://www.thespruceeats.com/recipes-that-will-make-you-rethink-broccoli-4155771

11 Best Broccoli Recipes/Easy Broccoli Recipes https://food.ndtv.com/lists/10-best-broccoli-recipes-731246

Beef with Broccoli https://www.foodnetwork.com/recipes/ree-drummond/beef-with-broccoli-2495686

Broccoli Recipes https://www.allrecipes.com/recipes/1113/fruits-and-vegetables/vegetables/broccoli/

Simple and Satisfying Broccoli https://www.foodnetwork.com/recipes/melissa-darabian/simple-and-satisfying-broccoli-recipe-1923557

10 Family-Friendly Broccoli Recipes https://www.realsimple.com/food-recipes/recipe-collections-favorites/popular-ingredients/broccoli-recipes

Sweet and Sour Cod with Cabbage and Broccoli http://www.whfoods.com/genpage.php?tname=recipe&dbid=136

Asian-Flavored Broccoli with Tofu http://www.whfoods.com/genpage.php?tname=recipe&dbid=254

Seriously, The Best Broccoli of Your Life https://www.errenskitchen.com/seriously-best-broccoli-life/#wprm-recipe-container-7680

33 Amazing Broccoli Recipes Even Broccoli Haters Can’t Hate https://www.delish.com/cooking/nutrition/g241/broccoli-recipes/

15 Favorite Broccoli Recipes https://www.acouplecooks.com/tasty-broccoli-recipes/

Broccoli Cornbread with Cheese https://www.allrecipes.com/recipe/231966/broccoli-cornbread-with-cheese/

Our 15 Best Broccoli Salad Recipes https://www.allrecipes.com/gallery/best-broccoli-salad-recipes/

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9

https://www.phytochemicals.info/plants/broccoli.php

https://www.masterclass.com/articles/what-is-broccoli-rabe-broccoli-rabe-vs-rapini-and-9-ways-to-cook-broccoli-rabe

https://producemadesimple.ca/broccoli-go-well/

https://www.allrecipes.com/article/all-about-broccoli/

https://athleanx.com/for-women/10-new-ways-to-make-broccoli-taste-awesome

https://www.healthline.com/nutrition/sulforaphane

https://www.healthline.com/nutrition/sulforaphane#benefits

https://www.livestrong.com/article/433053-broccoli-sprouts-vs-broccoli/

https://pubmed.ncbi.nlm.nih.gov/22537070/

The University of Georgia Cooperative Extension Service. (1993) So Easy to Preserve. 3rd ed. Athens, Georgia: The University of Georgia College of Agricultural and Environmental Sciences.

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Bell Peppers 101 – The Basics

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Bell Peppers 101 – The Basics

About Bell Peppers
Bell peppers are native to the Caribbean and North, Central, and South America. These popular peppers were gradually distributed around the world and are now grown in a number of countries. Bell peppers are commercially grown in greenhouse and non-greenhouse settings. In the United States, most greenhouse bell peppers are imported, usually from Mexico. The United States also imports bell peppers from Canada, Costa Rica, the Dominican Republic, Honduras, El Salvador, Guatemala, Nicaragua, and Spain. Within the United States, bell peppers are a popular summer food to grow among home gardeners. They are also grown commercially in California, Florida, New Jersey, Georgia, North Carolina, Ohio, and Michigan.

Bell peppers are members of the nightshade (Solanaceae) family of plants, along with chili peppers, eggplant, tomatoes, and potatoes (not sweet potatoes). The name “bell peppers” was applied to these fruits (that we use as vegetables) to distinguish them from their hot cousins, including cayenne and jalapeno peppers.

Classic bell peppers have four lobes on the bottom. Increasingly, we’ll find three-lobed green bell peppers in the bin in grocery stores. These are more elongated in shape and are referred to as the Lamuyo type of pepper. Bell peppers are considered to be sweet rather than hot because they do not contain capsaicinoids that give hot peppers their classic, flavorful “heat.” The amount of capsaicinoids in a pepper is measured on the Scoville heat scale. It’s an indication of how “hot” a pepper is. Bell peppers are given a score of “0” on this scale, whereas the Trinidad Moruga Scorpion peppers have a score of 2 million! Ouch!!

Most varieties of bell peppers are green during the growing process and will undergo a color change during maturation. The colors can be yellow, orange, red, purple, lilac, brown, and even ivory. The colorful peppers are usually more expensive than the green, less mature peppers. This is because it takes a longer growing time to allow the peppers to mature, so the cost of production is increased. It is noteworthy that some varieties of bell peppers remain green, even with maturation, and others undergo color changes early in the development process.

Mini bell peppers are relatively new on the market. They are not young bell peppers, but are separate varieties of peppers. They can be more challenging to grow since they are less disease resistant than the larger peppers. Hence, they can be more expensive.

Nutrition and Health Benefits
Bell peppers are an excellent source of Vitamin A (in the form of carotenoids), Vitamin C, and Vitamin B6. They also contain a lot of folate, molybdenum, Vitamin E, fiber, Vitamin B2, pantothenic acid, niacin, and potassium. They also contain Vitamin K, manganese, Vitamin B1, phosphorus, and magnesium.

The shining star of bell peppers is their abundant content of antioxidant and anti-inflammatory compounds. These many, assorted compounds in bell peppers provide an array of health benefits. Overall, such compounds reduce oxidative stress. This in itself reduces the risk of cardiovascular disease, diabetes, and obesity.

Eye Health. The carotenoids and other antioxidants have been shown to help prevent age-related macular degeneration of the eyes, which can result in vision loss.

Neurodegenerative Diseases. The compounds in bell peppers can help ward off neurodegenerative diseases, such as Alzheimer’s disease. Compounds in bell peppers, especially ripe, colorful bell peppers, have been shown to block the release of amyloid proteins. It is the release of such proteins that allows them to accumulate around certain nerve cells in the brain (cholinergic neurons) that increases the risk for Alzheimer’s disease. Although all bell peppers contain these antioxidants (primarily lutein and zeaxanthin), the darker, richer colored peppers contain more than the green, immature peppers.

How to Select Bell Peppers
Choose bell peppers that are bright in color, firm, with smooth skin, and no blemishes. The stems should be green and fresh looking. They should be heavy for their size. Avoid those that are soft and wrinkled, have blemishes, or are damaged in some way.

How to Store Bell Peppers
Store bell peppers, unwashed, in the vegetable drawer of the refrigerator. The drawer slider should be set on high humidity (with the air vent closed). Since bell peppers are high in water content, this will help to keep them hydrated during storage. They should be in a humid, but not wet environment. Stored this way, they should keep for about 7 to 10 days.

Once cut, bell peppers should be placed in an airtight container and stored in the refrigerator. Use them as quickly as possible, within two or three days.

How to Prepare a Bell Pepper
Preparing bell peppers is very easy. Simply wash them well under cold water and pat them dry. With a sharp knife, cut across the top of the pepper, as if you were creating a “lid” for the lower portion of the pepper. The stem can then easily be removed from the top section and the top portion can then be cut and used as desired. Then, the seed core can easily be grasped and removed from the lower portion of the pepper. It’s best to do that over a trash can or bowl, since individual seeds will likely be released in the process. If desired, remaining membranes can easily be removed from the interior of the peppers. The pepper can then be cut and used as desired. To see my demonstration on how to cut bell peppers with this method, watch this brief video … https://youtu.be/HTWMHMy6fmk

How to Freeze Bell Peppers
Freezing bell peppers is really about as easy as it can get. They can be blanched, but it’s optional. Bear in mind, that once frozen, they will not be appropriate for use like you would have used fresh peppers. Their texture will be soft, so they will be suitable only for cooked applications.

First, simply wash and dry your whole peppers. Remove the stems and seeds (like detailed under “How to Prepare a Bell Pepper” in this article). Cut the peppers into whatever size pieces you want, depending upon your intended use(s) later. To allow them to freeze separately so they won’t freeze into one big lump, spread the cut peppers out on a baking sheet or tray. Place it in the freezer until the peppers are completely frozen. Transfer the frozen pepper pieces to an airtight freezer container or bag. Label them with the date and return them to the freezer. To avoid freezer burn, use them within six months.

Quick Ideas and Tips for Using Bell Peppers
* Add slices of bell peppers to your snack trays for scooping up dips. They would add color, crunch, flavor, AND nutrition.

* Add bell peppers to omelets, soups, and pasta sauces.

* Use diced or sliced bell peppers as pizza toppings.

* Are you looking for ways to get children to eat more veggies? Stuff bell peppers with macaroni and cheese.

* Add bell peppers to your favorite stir-fry.

* Add chopped bell peppers to tuna, chicken, and potato salad.

* Don’t store bell peppers in sealed plastic bags (even in the refrigerator). Moisture will develop inside the bag, inviting them to spoil faster.

* Sauté sliced bell peppers with onions, tomatoes, garlic and herbs. Add the mixture to tacos, fajitas, sandwiches, wraps, pizzas, pastas, frittatas, and quiches. This mixture can also be used as a foundation for soups, stews, and sauces.

* Add diced bell peppers to any green salad for extra flavor, crunch, and nutrition.

* Stuff bell peppers with any meat or bean, grain, and vegetable mixture that you enjoy. Bake them until the peppers are just tender and enjoy! Embellish the baked stuffed pepper with your favorite tomato or other sauce for added flavor and moisture.

* Mix up a batch of your favorite hummus and use bell pepper slices for dipping the hummus. Take this one step farther by stuffing mini bell peppers with hummus, making small, bite-size appetizers.

* Add diced bell peppers to your next batch of corn bread. It’s a perfect match and will give the corn bread a touch of sweetness.

* Add diced bell peppers to your favorite green smoothie. Using red, orange or yellow peppers will add a touch of sweetness.

Herbs and Spices That Go Well with Bell Peppers
Anise, basil, bay leaf, capers, cayenne, celery seeds, chervil, chili pepper flakes, chili powder, cilantro, coriander, cumin, marjoram, mint, oregano, paprika, parsley, pepper (black), saffron, sage, salt, thyme

Foods That Go Well with Bell Peppers
Proteins, Legumes, Nuts, Seeds: Beans (esp. black, fava, red), beef, chicken, chickpeas, eggs, ham, lentils, pine nuts, pork, sausage, seafood (in general), sesame seeds, snow peas, tahini, tempeh, tofu, tuna, walnuts

Vegetables: Artichokes, arugula, asparagus, bok choy, broccoli, broccoli rabe, cabbage, carrots, cauliflower, celery, chard, chiles, chives, cucumbers, eggplant, fennel, garlic, ginger, greens (salad), jicama, leeks, mushrooms, onions, potatoes, shallots, squash (summer), sweet potatoes, tomatoes (fresh, paste, sauce, sun-dried), vegetables (summer), zucchini

Fruits: Lemon, lime, mango, olives, peaches, pears, pineapple, raisins

Grains and Grain Products: Barley, bread, bulgur, corn, corn bread, grains (whole), millet, noodles (Asian), pasta, polenta, quinoa, rice (esp. brown, wild)

Dairy and Non-Dairy: Cheese (esp. cheddar, feta, goat, mozzarella, Parmesan, provolone, soft), coconut milk, yogurt

Other Foods: Honey, miso, oil (esp. canola, corn, olive, peanut, sesame), pomegranate molasses, stock, vinegar (esp. balsamic, red wine, sherry), wine (dry red, white)

Bell peppers have been used in the following cuisines and dishes…
Bruschetta, casseroles, chili, coulis, couscous, curries, dips, egg dishes (frittatas, omelets, quiches, scrambled, tortillas), gazpacho, gratins, hash, meatloaf, Mediterranean cuisines, Mexican cuisine, pasta dishes (lasagna, linguini, orzo, spaghetti), pilafs, pizzas, purees, quesadillas, ratatouille, relishes, risottos, romesco sauce, salads (bean, green, pasta, potato, tomato, vegetable), sandwiches, sauces, slaws, sofritoes, soups (i.e., bean, gazpacho, gumbo, red pepper, tomato, vegetable), South American cuisines, spreads, stews, stir-fries, stuffed peppers, stuffings, Tex-Mex cuisine, Thai cuisine, Turkish cuisine

Suggested Food and Flavor Combos Using Bell Peppers
Add bell peppers to any of the following combinations…

Balsamic vinegar + basil + garlic + olive oil
Balsamic vinegar + chili pepper flakes + garlic + olive oil
Balsamic vinegar + olive oil + red onions
Basil + chiles + garlic
Basil + eggplant + garlic
Basil + fennel + goat cheese
Basil + garlic + olive oil + onions + oregano + tomatoes
Cheese + eggs + tomatoes
Chiles + cilantro + lime + mint + scallions
Cucumbers + garlic + tomatoes
Dried cranberries + mushrooms + sage + wild rice
Eggs + mushrooms + onions
Garlic + olive oil + tomatoes + zucchini
Cider vinegar + garlic + honey + olive oil + red onions
Lemon juice + mint + pine nuts + rice
Olive oil + onions + red wine vinegar + thyme
Pomegranate molasses + walnuts

Recipe Links
45 of Our Favorite Bell Pepper Recipes https://www.tasteofhome.com/collection/bell-pepper-recipes/

25 Bell Pepper Recipes That Make the Most of This Colorful Veg https://www.marthastewart.com/275370/bell-pepper-recipes

Pan-Roasted Peppers https://www.thespruceeats.com/pan-roasted-peppers-482763

15 Favorite Bell Pepper Recipes https://www.acouplecooks.com/favorite-bell-pepper-recipes/

Healthy Veggie Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=311

Zesty Mexican Soup http://www.whfoods.com/genpage.php?tname=recipe&dbid=30

Braised Kidney Beans and Sweet Potato http://www.whfoods.com/genpage.php?tname=recipe&dbid=110

Spicy Black Bean Burrito http://www.whfoods.com/genpage.php?tname=recipe&dbid=248

Sautéed Vegetables with Cashews http://www.whfoods.com/genpage.php?tname=recipe&dbid=229

Tahini and Crudités Appetizer http://www.whfoods.com/genpage.php?tname=recipe&dbid=312

Romaine and Avocado Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=45

Black Bean Chili http://www.whfoods.com/genpage.php?tname=recipe&dbid=43

Bell Pepper Lentil Dip https://www.naturefresh.ca/recipes/bell-pepper-lentil-dip/

11 Best Bell Pepper Recipes/Easy Bell Pepper Recipes https://food.ndtv.com/lists/10-best-bell-pepper-recipes-1395400

Resources
https://producemadesimple.ca/what-do-sweet-peppers-go-well-with/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=50

https://www.thespruceeats.com/how-to-freeze-fresh-peppers-for-later-use-4775099

https://food52.com/blog/11214-what-to-do-with-an-overload-or-not-of-peppers

https://fruitsandveggies.org/stories/top-10-ways-to-enjoy-bell-peppers/

https://www.naturefresh.ca/how-to-use-up-your-extra-peppers/

https://www.naturefresh.ca/12-creative-ways-prepare-peppers/

https://www.naturefresh.ca/bell-pepper-faqs-facts/

https://homeguides.sfgate.com/wont-red-bell-peppers-im-growing-turn-green-red-96236.html

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

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Oranges 101 – The Basics

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Oranges 101 – The Basics

About Oranges
Oranges are one of the most popular fruits around the world. There are over 600 varieties of oranges, with two categories: sweet and bitter. Of course, the sweet variety is most popular. Sweet oranges (Citrus sinensis) include Navel, Valencia, and Blood oranges. Bitter oranges (Citrus aurantium) are sometimes used to make jam or marmalade. The zest of bitter oranges is used to flavor liqueurs such as Grand Marnier and Cointreau.

The origin of oranges is unknown, but their cultivation is believed to have started in eastern Asia thousands of years ago. Sweet oranges were introduced in Europe around the 15^th century by various explorers and traders who found them in Asia and the Middle East. Christopher Columbus brought them to the Caribbean during his visits, where they have been grown ever since. Spanish explorers brought them to Florida in the 16^th century, and Spanish missionaries took them to California in the 18^th century. This started the cultivation of oranges in the two most orange-producing states in America. When mass transportation was developed in the 20^th century, oranges were taken around America for all to enjoy.

Today, they are grown in most warm climates around the world and are consumed mostly fresh and juiced. The countries that produce the most oranges commercially include the United States, Brazil, Mexico, Spain, China and Israel.

Nutrition and Health Benefits
Oranges are well known for being an excellent source of Vitamin C. They also supply a lot of fiber, Vitamin B1, pantothenic acid, folate, Vitamin A, calcium, copper, and potassium.

The vitamins, minerals and phytonutrient compounds found in oranges give this delicious fruit an array of health promoting properties.

Antioxidant Protection and Immune Support. The Vitamin C alone in oranges provides generous antioxidant protection to the body along with helping the immune system to ward off the effects of invading microbes. Together, these compounds can help to lower the risk of colon and other types of cancer, and inflammation that can lead to asthma, osteoarthritis, rheumatoid arthritis, heart disease, and stroke.

Lower Cholesterol. Researchers have found that a group of compounds in orange peel, polymethoxylated flavones (PMFs), has the potential to lower cholesterol more effectively than some prescription drugs. And, they do this without side effects. The juice of oranges also contains PMFs, but at a much lower amount than what was found in the peel. The researchers suggest that zesting a tablespoon a day (from a well-scrubbed, preferably organic orange), and including it in tea, salads, salad dressings, yogurt, soups, oatmeal, buckwheat, or rice may be an easy way to include more of this important compound in the diet.

Kidney Stone Prevention. Researchers reported in the British Journal of Nutrition that women who drank ½ to 1 liter of orange, grapefruit or apple juice daily had significantly lower risk of forming calcium oxalate kidney stones.

Reduced Risk of Ulcers and Stomach Cancer. A study published in the Journal of the American College of Nutrition that involved over 6,000 adults enrolled in the Third NHANES (National Health and Nutrition Examination Survey) project found that subjects with the highest blood levels of Vitamin C had a 25% lower infection rate with Helicobacter pylori (H. pylori). This is the bacterium that causes peptic ulcers, which increases the risk for stomach cancer. They concluded that eating an orange a day, or drinking a glass of orange juice daily may help prevent gastric ulcers, and ultimately stomach cancer. The lead researcher urges people who have tested positive for H. pylori to increase their intake of Vitamin C-rich foods to help combat their H. pylori infection.

Respiratory Health. The orange-red carotenoid found in oranges, corn, pumpkin, papaya, red bell peppers, tangerines, and peaches may significantly help to reduce the risk of developing lung cancer. A study of over 60,000 adults in Shanghai, China, reported in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention found that those eating the most foods containing this orange-red pigment had a 27% reduction in lung cancer risk. When examining the data of smoking subjects, their risk of developing lung cancer was 37% lower than smokers who ate the least amount of such foods.

Protection Against Rheumatoid Arthritis. Research published in the American Journal of Clinical Nutrition showed that a glass of freshly squeezed orange juice a day can significantly lower your risk of developing rheumatoid arthritis. These findings were backed up by a study of over 25,000 subjects as reported in the European Prospective Investigation of Cancer Incidence (EPIC)-Norfolk study. Participants with the highest daily intake of various carotenoids (zeaxanthin and beta-cryptoxanthin) had a much lower risk of developing rheumatoid arthritis (40% to 52% less likely) when compared with those who consumed the least amount.

All of these studies should be enough to encourage you to eat an orange or drink a glass of freshly squeezed orange juice every day!

How to Select an Orange
To choose the best oranges, opt for ones that have smoothly textured skin and are firm and heavy for their size. Those that are spongy or light weight for their size will not have as much juice in them. Avoid those with soft spots or traces of mold on them.

If you’ve ever lived where oranges are grown, you know that oranges, as they appear on the trees, are not uniform in color, like the ones we see in grocery stores. Naturally, they may be partially green and/or have brown speckles on them. They are not bad, nor old with those discolorations. That is merely how they appear naturally on the trees as they ripen. The purely uniformed orange-colored fruits that we typically see in grocery stores have been dyed in their skins with artificial coloring to make them look so pretty. It’s something to bear in mind when you use orange zest! If you plan to zest your oranges and want to avoid the artificial dyes, it is recommended to buy organic oranges for that purpose.

How to Store Oranges
Oranges may be stored in the refrigerator or at room temperature. It is a matter of personal preference. They will last about the same amount of time either way they are stored. The key to storing oranges is to store them loosely, and NOT wrapped in plastic. The moisture that accumulates in plastic bags will invite mold and cause them to spoil faster.

If you purchase a bag of oranges and find that one in the bag has spoiled, throw away the spoiled orange, then rinse and dry the remaining oranges to remove any mold spores that may be on them. You can take further precaution with the remaining oranges by wiping them with a paper towel or cloth that has been moistened with white vinegar. They can be allowed to dry that way, or rinsed off with cool water then dried. This last step may be especially helpful if you plan to zest your oranges.

Ways to Prepare Oranges
There are a variety of ways to zest, peel, slice, dice, segment, and serve oranges. Here is a link to a web page that covers it all in detail, complete with pictures. If you’re not sure how to cut an orange to achieve a specific outcome, check out this page… https://www.recipetips.com/kitchen-tips/t–968/all-about-oranges.asp

Quick Ideas and Tips for Using Oranges
* Zest oranges before you cut them up…it’s much easier that way.

* Freeze extra orange zest in ice cube trays with some water. Add them to your glass of water for a refreshing orange flavor.

* If you are juicing oranges, they will yield more juice when at room temperature, rather than when chilled from the refrigerator. Also, to free up more juice, roll them on a flat surface under the palm of your hand before juicing.

* Make a refreshing salad with orange segments, slivered fennel and slices of boiled beets.

* If you’re making a salad with fruit that browns quickly, like apples and/or bananas, add a little orange juice and toss the fruit to disburse the juice. The fruit will not turn brown as fast and should be fine when made a little in advance.

* Use blood oranges for added color and flavor in sweet and savory dishes.

* If you’re only juicing oranges, zest them first and freeze the zest to be used later. Use frozen zest within 6 months.

* One pound of oranges is about 3 medium oranges, yielding 1 cup of juice, about 1 to 1-1/2 cups of orange sections, and 4 to 5 tablespoons of grated peel.

* One medium orange will yield about 1/3 to 1/2 cup of juice, 10 to 12 segments, and 1-1/2 to 2 tablespoons of grated peel.

* Try adding orange segments to your favorite green salad.

* Make a simple snack by layering your favorite yogurt with orange segments and oats or granola. Drizzle with a little caramel sauce for an added touch.

* Make a simple fruit salad with orange segments, diced apple, sliced banana, red grapes, and some dried coconut. Top with 2 or 3 tablespoons of unsweetened pineapple or orange juice and toss to combine. Enjoy!

Herbs and Spices That Go Well with Oranges
Anise seeds, basil, cardamom, chili pepper flakes, cilantro, cinnamon, cloves, coriander, cumin, mint, parsley, pepper (black), rosemary, sage, star anise, vanilla

Foods That Go Well with Oranges
Proteins, Legumes, Nuts, Seeds: Beans (i.e., black, white), beef, chicken, chickpeas, fish, ham, nuts (i.e., almonds, cashews, hazelnuts, peanuts, pecans, pine nuts, pistachios, walnuts), pork, sesame seeds, snow peas, tofu, turkey

Vegetables: Arugula, asparagus, beets, broccoli, broccolini, cabbage (red), carrots, celery root, chiles, chives, daikon radishes, endive, escarole, fennel, garlic, ginger, greens (i.e., dandelion, salad), horseradish, jicama, lettuce, mushrooms, onions, parsnips, radicchio, radishes, rhubarb, rutabagas, scallions, shallots, spinach, squash (winter), sweet potatoes, turnips, watercress, yams

Fruits: Apples, apricots, avocados, bananas, berries (i.e., blueberries, raspberries, strawberries), coconut, cranberries, dates, figs, fruit (in general, fresh, dried), grapefruit, kiwi, lemon, lime, mangoes, olives, papayas, pears, pineapple, plums, pomegranates, pumpkin, starfruit

Grains and Grain Products: Barley, bulgur, cereals, couscous, millet, noodles (Asian), quinoa, rice, seitan, wild rice

Dairy and Non-Dairy: Cheese (i.e., cream, feta, goat), cream, mascarpone, yogurt

Other Foods: Brandy, chocolate, honey, liqueurs (orange), maple syrup, miso, mustard (Dijon), oil (olive, sesame, sunflower seed), soy sauce, sugar (esp. brown), tamari, vinegar (i.e., balsamic, champagne, cider, red wine, rice wine, sherry, white wine), wine (red)

Oranges have been used in the following cuisines and dishes…
Asian cuisines, baked goods (i.e., cakes, muffins, quick breads, scones, tarts), beverages (i.e., juices, sangrias, smoothies), cereals (hot breakfast), Chinese cuisine, compotes, desserts (i.e., puddings), gremolata, marinades, marmalade, salad dressings, salads (i.e., avocado, carrot, fruit, green), sauces, smoothies (i.e., berry, pineapple), soups (i.e., fruit), sorbets, stir-fries

Suggested Food and Flavor Combos Using Oranges
Add oranges to any of the following combinations…

Almonds + lettuce + jicama
Almonds + dates + figs
Arugula + hazelnuts
Avocados + beets
Avocados + black beans + red onions
Balsamic vinegar + beets + fennel
Barley + fennel + radishes
Black beans + quinoa
Carrots + ginger
Cashews + rice
Chickpeas + couscous + fennel
Chili pepper flakes + garlic + ginger + soy sauce
Cilantro + jicama
Cinnamon + honey + pears
Cranberries + pears
Fennel + olives
Fennel + walnuts
Fennel + watercress + white beans
Goat cheese + pomegranates + walnuts
Honey + rosemary
Pecans + radicchio
Sesame + spinach

Some Varieties of Oranges Found in the United States
All of the oranges listed below, except the Seville oranges, are considered to be “sweet” varieties of oranges and are excellent for eating in a variety of ways. Try them as they become available in your area, and enjoy the subtle differences between the citrus varieties.

Blood Oranges. The flesh of blood oranges is a deep red color, and is very sweet. They may have a tinge of redness on the skin. They came from Italy, and are now grown mostly in California and in Florida. They are not always found in American grocery stores, but can be seen occasionally.

Clementine Oranges (AKA “Cuties”). Clementine oranges are small, sweet, and seedless. They are the perfect snack for young and old alike, and work well on fruit trays. They are in season from November to January.

Hamlin Oranges. Hamlin oranges are medium to small in size with few, if any seeds. They have a thin, smooth skin, with a finely pitted surface. Hamlin oranges are tender, juicy, and sweet with little acid. They are a major crop in Florida and Brazil.

Kumquats. A Kumquat looks like a very tiny elongated orange. Kumquats are known for their edible, thick peel, so they are eaten whole (there’s not much left if they are peeled). However, their flavor is somewhat sour. Kumquats are often made into marmalade, or pureed and included in cream pies.

Mandarin Oranges. Mandarin oranges are a type of tangerine that is small, mild and sweet. They are sold mostly in cans or jars, but fresh Mandarins are increasing in popularity.

Navel Oranges. Navel oranges are the most common type of orange marketed in the United States. They are medium to large in size, sweet, juicy, seedless, and very popular. They have thick skin and a little dimple on one end that resembles a human navel. They can be used in both raw and cooked applications.

Satsuma Oranges. Satsuma oranges are a type of small Mandarin orange. They are seedless and easy to peel. They are in season from November to January, and are grown around the Gulf Coast in the United States to California.

Seville Oranges. Seville oranges are a sour variety of orange that is often used in making marmalade. The juice from Seville oranges also works well for cooking, and being included in cocktails and salad dressings (in place of lemon or lime juice). They are a rather small orange with limited availability, usually from December to the beginning of February.

Sunburst Tangerines. Sunburst tangerines are an early crop that is widely grown commercially in Florida. The somewhat flattened fruit is medium in size, with a thin, smooth skin that is easily removed. They contain anywhere from 10 to 20 seeds. They are juicy with a sweet flavor.

Tangelo. A Tangelo is a cross between a grapefruit or pummelo and a mandarin orange. They look like dark oranges with a stubby, protruding stem end. The Minneola tangelo is the most common variety found in the United States. They are sweet and juicy.

Valencia Oranges. Valencia oranges are best known for their juice. However, they are excellent eating oranges too. They have thin skins, a few seeds and (of course) are very juicy. They were named after the Spanish city, Valencia, when they were first introduced in California. Today, Valencia oranges remain an important citrus crop in California.

Recipe Links
Candied Orange Peel https://stacylynharris.com/candied-orange-peel-example-sustainability/#wprm-recipe-container-11842

67 Sweet and Savory Orange Recipes https://www.epicurious.com/ingredients/sweet-and-savory-oranges-gallery

7 Ways with Fresh Oranges https://www.myrecipes.com/how-to/7-ways-with/recipes-using-fresh-oranges?slide=745af901-cc25-4c31-8e91-fc44e7fc7885#745af901-cc25-4c31-8e91-fc44e7fc7885

16 Surprising New Uses for Old Oranges https://www.readersdigest.ca/home-garden/tips/5-things-do-oranges/

90 of Our Most Irresistible Orange Recipes https://www.tasteofhome.com/collection/orange-recipes/

25 Ways to Use Oranges https://www.cookingchanneltv.com/devour/2014/03/25-ways-to-use-oranges

30 of the Best Orange Recipes https://thewholecook.com/30-best-orange-recipes/

Resources
https://preparednessmama.com/24-uses-for-oranges/

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=37

https://marketbasketfoods.com/healthy-and-interesting-facts-about-oranges/

https://www.healthline.com/nutrition/foods/oranges

https://www.healthline.com/nutrition/foods/oranges#vitamins-and-minerals