Mangos Have an Amazing Flavor Combination

Mangos are considered to be an exotic fruit by most americans. Mangos have a flavor combination of a peach and pineapple. Although it is popular in tropical areas it actually originated in Southeast Asia or India where it has been grown more than 4,000 years. Over the years mango groves have spread to many parts of the tropical and sub-tropical world, where the climate allows the mango to grow best.

Mango trees are evergreens that will grow to 60 feet tall. The mango tree will fruit 4 to 6 years after planting. Mango trees require hot, dry periods to set and produce a good crop. Most of the mangos sold in the United States are imported from Mexico, Haiti, the Caribbean and South America.

Mango Nutrition Information
Serving Size 1/2 cup, sliced (83g)

Amounts Per Serving % Daily Value
Calories 50
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 14g 5%
Dietary Fiber 1g 4%
Sugars 12g
Protein 0g
Vitamin A 15%
Vitamin C 40%
Calcium 0%
Iron 0%

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

Mango Varieties

Today there more than 1,000 different varieties of mangos throughout the world. Mangos come in different shapes, sizes and coloring depending on the ripeness. The colors range from yellow to green to orange or red. They weigh as little as a few ounces up to a few pounds. All varieties have a very rich tropical flavor when ripe.

Mango Selection

Choose firm plump mangos that give slightly when pressure is applied. Avoid those with bruised or dry and shriveled skin. The ripeness of mangos can be determined by either smelling or squeezing. A ripe mango will have a full, fruity aroma emitting from the stem end. Mangos can be considered ready to eat when slightly soft to the touch and yield to gentle pressure. The best-flavored fruit have a yellow tinge when ripe; however, color may be red, yellow, orange, green, or any combination.

Mango Storage

Store mangos at room temperature and out of the sun, until ripened. The ideal storage temperature for mangos is 55 degrees F. When stored properly a mango should have a shelf life of 1 to 2 weeks. While the mango will not ripen in the refrigerator, it can be kept chilled there once ripe. Store cut mangos in a plastic bag for no more than 3 days.

Cutting Know How

With a sharp thin-bladed knife, cut off both ends of the Mango.

Place fruit on flat end and cut away peel from top to bottom along curvature of the Mango.

Cut Mango into slices by carving lengthwise along the pit.

Mango Recipe
Red Pepper Mango Onion Sauce
Makes 6 servings.

Ingredients

1–1/4 cups chopped onion
1 cup chopped red bell pepper
1 Tbsp. oil
3/4 cup fresh mangos, peeled & cubed
1 cup mango nectar
1 Tbsp. fresh ginger, minced
2 tsp. balsamic vinegar
1/4 tsp. crushed red pepper flakes
1 Tbsp. flour

Directions: Saute onions and red bell pepper over medium heat for 5-8 minutes until soft. Stir in flour. Add mango, mango nectar, ginger, vinegar and red pepper flakes. Cook, stirring over medium heat until sauce boils and is thickened. Serve hot over chicken, fish or pork. (National Onion Association)

Nutritional Analysis: Calories 104, Total Fat 1g, Carbohydrates 23g, Protein 3g.

Source: FruitsandVeggiesMatter.gov

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Berries-Berries-Everywhere Berries

Berries…Berries…Everywhere Berries

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Berries have been one of the USA’s most well liked fruits They have origins in both Europe and the United States. Native Americans were the first to include berries in their diets and lifestyle. Today, berries are enjoyed worldwide.

Berries signify summer and rightfully so, as the warmer months are the peak harvest for these fruits. Berries have traditionally included blueberries, strawberries, raspberries, and blackberries. However, there are other varieties that have since flooded the markets.

Many berries are suitable to eat raw and most types vary from 50 to 100 calories per serving if eaten raw. Berries are brimming with vitamin C, potassium, and fiber.

Strawberries Nutrition Information
Serving size 1/2 cup, sliced (83g)
Amounts Per Serving % Daily Value

Calories 25
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 2g 7%
Sugars 4g
Protein 1g
Vitamin A 0%
Vitamin C 80%
Calcium 2%
Iron 2%

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

Blueberries Nutrition Information
Serving size 1/2 cup (73g)
Amounts Per Serving % Daily Value
Calories 40
Calories from Fat 0
Total Fat 0g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 11g 4%
Dietary Fiber 2g 7%
Sugars 7g
Protein 1g
Vitamin A 0%
Vitamin C 10%
Calcium 0%
Iron 2%

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

Raspberries Nutrition Information
Serving size 1 cup (125g)
Amounts Per Serving % Daily Value

Calories 60
Calories from Fat 5
Total Fat 1g 1%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 14g 5%
Dietary Fiber 9g 36%
Sugars 6g
Protein 1g
Vitamin A 4%
Vitamin C 50%
Calcium 2%
Iron 4%

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

Blackberries Nutrition Information
Serving size 1/2 cup (72g)
Amounts Per Serving % Daily Value

Calories 30
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 7g 2%
Dietary Fiber 4g 147%
Sugars 11g
Protein 1g
Vitamin A 4%
Vitamin C 25%
Calcium 2%
Iron 2%

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

Selection

In general, berries should be dry, firm, well shaped, and eaten within a week after purchase. If you can’t eat them that soon, remember that berries freeze well! It’s best to buy berries that are ‘in-season’ as they’ll cost less and are more ripe and flavorful than ‘out-of-season’ berries.

Stay away from containers of berries with juice stains which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit that means the berries are overripe; dehydrated, wrinkled fruit that means the berries have been stored too long.

Select blueberries that are firm, dry, plump, and smooth-skinned. Berries should be deep-purple blue to blue-black; reddish berries aren’t ripe but can be used in cooking.

Select raspberries and blackberries that are unblemished dry, in an unstained container. Raspberries should be medium to bright red, depending on the variety. Blackberries should be shiny and black — avoid those that are dull or reddish. Moisture will increase spoilage, so the berries themselves should be relatively dry. Shelf life for raspberries and blackberries is short, and they should be consumed within 2–3 days of purchase. Eat at room temperature for fullest flavor.

Currants should still be firmly attached to their stems.

Strawberries should be a bright shade of red and the caps on the berries should be green and fresh looking. Berries that are green or yellow are unripe and will taste sour.

Storage

After purchasing berries, check the fruit and toss out any moldy or deformed berries. Immediately eat the overripe berries within 24 hours. Return the other berries back to the original container or they should be arranged unwashed in a shallow pan lined with paper towels, and washed just prior to use. The berries may be topped with a paper towel to absorb any additional moisture. Plastic wrap the entire container. This will ensure the fruit retains its freshness, but generally berries should be eaten within one week.

Freezing Berries

Because berries have a short shelf life, an alternative to enjoy them year round is to buy them fresh and freeze them yourself. The secret to successful freezing is to use unwashed and completely dry berries before placing them in a single layer on a cookie sheet in the freezer. Once the berries are frozen, transfer them to plastic bags or freezer containers. Frozen berries should last approximately ten months to one year.

Preparation of Berries

When you’re ready to use the berries, go through the lot once more to sort out any undesirable fruit. Then, rinse, drain, and pat dry the fruit. Commercially frozen berries do not need to be ‘cleaned’ or thawed. If you froze your own berries, a quick rinse may be necessary.

Berry Helpful Hints

*Blueberries tend to change color during cooking. Acids, like lemon juice and vinegar, make the blue in blueberries turn red. In an alkaline environment, such as a batter with too much baking soda, the blueberries may turn greenish-blue.

*To reduce the amount of color streaking, stir your blueberries (right from your freezer, if frozen) into your cake or muffin batter last.

*When making pancakes and waffles, add the blueberries as soon as the batter has been poured on the griddle or waffle iron. This will make the pancakes prettier and they’ll be easier to flip. If frozen blueberries are used, cooking time may have to be increased to be sure the berries are heated through.

*Frozen raspberries and blackberries are available in grocery stores. Blackberries are available in 16 oz. poly bags, while raspberries are available in 12 oz. poly bags.

*A 12 oz. bag of whole frozen raspberries is equal to about 3 cups frozen berries.

*A 16 oz. bag of whole frozen blackberries is equal to about 3 cups frozen berries.

*Whole frozen berries destined for your baked goods should be used frozen. Gently fold into pies, cakes and muffins just prior to use.

*Store whole frozen berries in their unopened or tightly resealed packages in your freezer. If berries are to be served alone, thaw until they are pliable and serve partially frozen. Add sugar to taste — it brings out both the flavor and the luscious juices.

Berry Varieties

There are many types of berries from smooth-skinned varieties like blueberries, to berries that have fleshy segments like raspberries and blackberries. Strawberries are not considered a ‘true’ berry, as they do not grow from a flower ovary but from the base of the plant.

Blackberries have a similar appearance to raspberries, but they are larger, hardier, and have a dark purple to black color. In general for this berry, the more intense color, the more sweet the fruit. There are blackberry hybrids that include boysenberries, loganberries, and ollalieberries, which are all, tart tasting and primarily used in jams and pies. Blackberry peak season is June and July with harvesting beginning in May and ending in September.

berries

Wild blueberries are smaller in size compared to their cultivated cousins. Blueberries have a protective light powdery coating on the skins and tend to last longer than other berry varieties. Nearly half of the cultivated blueberries grown are sold as fresh blueberries. Fresh blueberries are available for nearly eight months of the year from producers across the United States and Canada. North America is the world’s leading blueberry producer, accounting for nearly 90% of world production at the present time. The North American harvest runs from mid-April through early October, with peak harvest in mid-May—August.

Currants are berries that look similar to grapes but are very tart. Because of their tartness, they are primarily used for jams and jellies. Red and white currants are grown domestically while the black currants are grown in Europe. Fresh currants are available July through August.

The most delicate of the berry family, raspberries have a similar structure to blackberries but have a hollow core. Therefore, this fruit requires delicate handling during preparation. Red raspberries are the most common type but there are also golden, amber, and purple berries all similar in taste and texture. Imported raspberries are from Chile, while most of the fruit comes from California. Raspberry season begins in June and lasts through October.

Perhaps the most popular of all the berries, strawberries have the most vitamin C of the berry family. Strawberries have been known since the time of the Greeks and Romans and cultivation of strawberries began in 1624. Commercial growing in America began about 1800 on the east coast of the United States. Strawberries moved west with the pioneers and now there are more than seventy varieties of strawberries, many of which are grown in California and Florida. This familiar fruit is usually available fresh year round with a peak from April to July.

Source: FruitsandVeggiesMatter.gov

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

Red Potatoes

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.

Adding Fruits and Vegetables to your Meal Plan

: Image via Wikipedia

Most of us know by now that we should be eating more servings of fruits and vegetables each day. But knowing and doing are two different things. We are constantly tempted to fill up on convenience and processed food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are 8 ideas to “sneak” some extra fruits and vegetables in your family’s diet.

1. Start the day with a breakfast smoothie. All you have to do is throw some fruits, low-fat yogurt and ice in a blender. Just blend for a few seconds and you have an easys ready to travel breakfast.

2. Dried fruit makes an excellent snack any time of the day. Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your spouse’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit such as banana chips to oatmeal and cereal in the morning.

3. Add some fruits and vegetables to your family’s sandwiches. Top a turkey sandwich with lettuce, tomato or thinly sliced cucumber for example.

4. Have a salad bar at meal time. Set out a variety of chopped vegetables, lettuce, some low-fat cheese and croutons as well as several choices of low-fat salad dressing and let everybody create their own perfect salad.

5. Try this for dessert. Put a small scoop of low fat ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit.

6. How about sampling some new fruits and vegetables. Maybe exotic fuits like Pepino Melons, Sapotes, Ugli Fruit, Cherimoya or Kumquats for example. On the vegetable side you might try Chayote Squash, Bitter Melon or Calabaza Squash.

7. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. Both of these make some great comfort food when the weather gets cold.

8. Start “My Veggie Day”. Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they loose a turn and Mom gets to pick.

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.