It’s All About Nutrition!

Carrots, an Excellent Source of Vitamin A

Carrots originated in Afghanistan and possibly northern Iran and Pakistan. They are an excellent source of vitamin A providing 30% of the vitamin A in the US diet. Vitamin A is necessary for healthy eyesight, skin, growth, and also aids our bodies in resisting infection.

Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes.

Carrot Varieties

There are many varieties of carrots, but the most common type found in supermarkets is from 7–9 inches in length and 3/4–1-1/2 inches in diameter. Carrots are usually sold packaged in plastic bags. Baby carrots were once longer carrots that have been peeled, trimmed to 1-1/2–2 inches in length and packaged. True baby carrots are removed from the ground early and actually look like miniature carrots.

Other varieties of carrots include:

Danvers Half Long – 6 to 8 inches long, 2 inches thick at shoulder, conical, dark orange.

Dragon – 6 to 8 inches long, reddish purpleexterior, yellowish orange interior, novelty.

Little Finger – 3 to 4 inches long, 1/2 inchacross, deep orange.

Nantes Half Long – 6 to 7 inches long, 1 1/2inches thick at shoulder, cylindrical, red-orange.

Nelson – 6 to 7 inches long, cylindrical, blunt tipped, deep orange.

Red Cored Chantenay – 5 to 7 inches long, 2 inches thick at shoulder, conical, red orange.

Royal Chantenay – 5 to 7 inches long, conical, red-orange.

Scarlet Nantes – 6 to 8 inches long, cylindrical, red-orange.

Short’n Sweet - 4 inches long, orange.

Thumbelina – 1 inch round roots, orange, novelty.

Yellowstone – 8 to 10 inches long, yellow, novelty.

Selection

Carrots are available and in season all year long. Look for well shaped carrots. Pick carrots that are deep orange in color. More beta carotene is present in carrots that have a darker orange color. Avoid carrots that are crackled, shriveled, soft, or wilted.

Storage

Carrots are best stored between 32–50 degrees in the crisper section of the refrigerator. If you buy carrots with the green tops still on, break off the tops and rinse, place in a plastic bag and store as described above. Storing them in the refrigerator will preserve their flavor, texture, and the beta carotene content. Do not store them with fruits. Fruits produce ethylene gas as they ripen. This gas will decrease the storage life of the carrots as well as other vegetables. This is why it is best to store fruits and vegetables separately.

Preparation

Although carrots lose some of their vitamins when peeled, dishes prepared with peeled carrots taste fresher and better. Cook carrots in a small amount of water until they are tender, or save time and cook them in the microwave. Season with dill, tarragon, ginger, honey, brown sugar, parsley, lemon or orange juice.

Cooked Carrots Nutrition Information
Serving Size 1/2 cup (78g) Amount Per Serving % Daily Value

Calories 25
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 45mg 2%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 8%
Sugars 3g
Protein 1g
Vitamin A 270%
Vitamin C 4%
Calcium 2%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Raw Carrots Nutrition Information
Serving Size 1/2 cup (64g) Amount Per Serving % Daily Value

Calories 25
Calories from Fat 0g
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 45mg 2%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Sugars 3g
Protein 1g
Vitamin A 150%
Vitamin C 6%
Calcium 2%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Gingered Carrots Recipe
Makes 4 servings.

Ingredients
1 pound carrots
1 Tbsp. margarine
2 Tbsp. brown sugar
1/2 cup apple juice
2 Tbsp. fresh ginger, or ½ Tbsp. dried ginger
1/4 tsp. cumin
1 tsp. white pepper
A pinch of salt

Cook carrots in boiling water for 3 minutes or until tender, cool. In a sauce pan melt margarine and sugar until it begins to boil. Reduce heat, cook for 5 minutes to caramelize. Add apple juice and bring to a boil. Cook until sauce is reduced to a light syrup. Add carrots, ginger and cumin. Cook on medium heat until glazed. Add salt and pepper.

Nutrient analysis per serving: Calories 118, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 179 mg, Carbohydrates 22 g, Fiber 4 g, Protein 1.4 g. Protein 4% Carbohydrates 73% Fat 23%



Source: FruitsandVeggiesMatter.gov

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Broccoli … Part of the Cabbage Family

Broccoli has been around for more than 2000 years, The name “broccoli” comes for the Latin word brachium, which means “branch,” or “arm.” Americans have grown it in their gardens for only about 200 years! The first commercially grown broccoli was grown and harvested in New York, then planted in the 1920’s in California. A few crates were sent back East and by 1925 the broccoli market was off the ground.

Varieties

Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese. Today there are many varieties. In the United States, the most common type of broccoli is the Italian green or sprouting variety. Its green stalks are topped with umbrella-shaped clusters of purplish green florets.

Selection

IF Harvesting:
Since broccoli grows best in cool weather, your garden plan should produce a fall and spring harvest. The large central head is the spring harvest and smaller side shoots will be ready in the fall. Harvest when the head is large and firm, with a compact cluster of small flower buds with none open enough to show bright yellow flowers. Look for bright green or purplish-green heads. Yellow flowers and enlarged buds are signs of over-maturity.

IF Shopping:
Choose bunches that are dark green. Good color indicates high nutrient value. Florets that are dark green, purplish, or bluish green contain more beta-carotene and vitamin C than paler or yellowing ones. Choose bunches with stalks that are very firm. Stalks that bend or seem rubbery are of poor quality. Avoid broccoli with open, flowering, discolored, or water-soaked bud clusters and tough, woody stems.

Storage

Store broccoli unwashed, in an open plastic bag and place in the crisper drawer of refrigerator. It is best if used within a day or two after purchasing.

Fresh vs. Frozen

Packaged frozen broccoli differs from fresh in its nutrient content. The flower buds or florets are richer in beta-carotene than the stalks. Manufactures typically cut off most of the stalk before packaging it, so frozen broccoli may contain 35% more beta-carotene by weight than fresh broccoli. The downside is that frozen broccoli has twice as much sodium as fresh (up to 68 mg per 10 oz. package), about half the calcium, and smaller amounts of iron, thiamin, riboflavin, and vitamin C.

Preparation and Cooking

The best way to cook broccoli is to steam, cook in the microwave or stir-fry with a little broth or water. These methods are better than boiling. Some of the vitamin and mineral content are lost from the vegetable and end up in the cooking water when they are boiled. Cooked broccoli should be tender enough so that it can be pierced with a sharp knife, and still remain crisp and bright green in color.

Broccoli Nutrition Information

Cooked Broccoli
Serving size 1/2 cup cooked (78g)
Amounts Per Serving % Daily Value
Calories 25
Calories from Fat 5
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 30mg 1%
Total Carbohydrate 6g 2%
Dietary Fiber 3g 11%
Sugars 1g
Protein 2g
Vitamin A 30%
Vitamin C 80%
Calcium 4%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Raw Broccoli
Serving size 1/2 cup raw (36g)
Amounts Per Serving % Daily Value
Calories 10
Calories from Fat 0
Total Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 1g
Vitamin A 20%
Vitamin C 60%
Calcium 2%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Broccoli Soup Recipe
Makes 4 servings. (1 cup each)

Ingredients

1 1/2 cups chopped broccoli (or 10-ounce pkg. frozen broccoli)
1/4 cup diced celery
1/4 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp. cornstarch
1/4 tsp. salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted. This is an official Fruits & Veggies—More Matters recipe.

Nutritional Analysis Per Serving: calories 115, cholesterol 10mg, sodium 255mg, fat 3g, calories from fat 24%.


Source: FruitsandVeggiesMatter.gov


If you found this post interesting or helpfull leaving me a comment would be much appreciated. Thanx Jeanne

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The Versatile Red Potato

Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white and our personal favorite the red potato.

Good-quality red potatoes will be firm, smooth-skinned and have bright-red coloring. They should have few eyes, and those eyes should be shallow. Avoid product that is soft, wrinkled, has cuts in the skin or is green-tinted.

Red potatoes are high in fiber if eaten with skins on and can be prepared as baked, roasted, mashed, fried or serverd cold in salads with very good results.

You should not store red potatoes in the refrigerator because this will convert the starch to sugar which will cause the potato to darken when cooked.

Red potatoes should be stored in a cool, dry place and not exposed to extended periods of bright light. This can cause greening and make the potato taste bitter. You should peel or pare green areas from the potato before using it.

Red Potato Nutrition Information
Serving Size: 1/2 cup, cooked (85g)

Amounts Per Serving % Daily Value
Calories 70
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 5mg 0%
Total Carbohydrate 15g 5%
Dietary Fiber 1g 4%
Sugars 0g
Protein 2g
Vitamin A 0%
Vitamin C 30%
Calcium 0%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

Check out our Roasted Potatoes Supreme Recipe for a great way of preparing red potatoes.

In a future post we will add our Garlic Mashed Potatoes Recipe which is another great way of serving red potatoes.

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