Archive for February, 2009

Rich and Creamy: The Avocado

Introduction:

The avocado is known also as the alligator pear, because of its shape and the thick, leather-like appearance of its skin. The avocado is a very versatile fruit in that it can be added to everything from salads, to dips and salsas.  There is a common misconception that you shouldn’t eat avocados because of their high fat content. The fat oils in avocados are nature made, unsaturated and unhydrogenerated. In fact, it has been found that the oil of an avocado is one of the most valuable of the unsaturated fatty acids. Of the 30 grams of fat typically found in an average size avocado, 20 of those grams are health promoting monosaturated fats, especially oleic acid. So don’t fear, they are good for you, and yummy too!

Nutritional Info:

• Avocados contain oleic acid, a monosaturated fat that may help to lower cholesterol.
• Avocados are a good source of potassium, a mineral that helps regulate blood pressure.  They are actually higher in potassium than a medium sized banana. One avocado contains 24% of your daily value (DV) of potassium.
• This fruit is jammed packed with nutrients! Avocados are a good source of vitamin K (36% DV), dietary fiber (29% DV), vitamin B6 (20% DV), vitamin C (19% DV) and copper (19% DV).
• One cup of avocado has 23% of your DV for folate, a nutrient important for heart health.
• Avocados are sodium and cholesterol free.
• The avocado, pound for pound, has more energy than unprocessed meat. (aren’t you glad you’re going raw?!)

How To Select the Perfect Avocado:

So you are at the supermarket and you see a crate full of alligator pears. They all pretty much look the same, how do you know which one to choose. We hope the info in this section will have you selecting avocados like a pro! A ripe, ready to eat, avocado is slightly soft but should have no dark sunken spots or cracks. So pick up the avocado that catches your eye, hold it in the palm of your hands and use your fingers to gently press around it to get a feel for its softness. Then also give it a look over to check for dark spots and cracks.

Firm avocados will ripen in a paper bag or in your kitchen fruit basket at room temperature. If you are planning to eat the avocado later, you should consider buying them firm. As the fruit ripens (varies between 2-3 days), the skin will start to turn darker. Place your ripe avocado in the fridge.

How Do I Get Inside?

No worries, if you’re new to avocados and haven’t experienced them past guacamole, this section is for you. Here’s how to get to the wholesome goodness that’s inside the avocado:

• First, cut the ripe avocado lengthwise around the seed. Rotate the halves to separate.
• Remove the seed by sliding the tip of a spoon gently underneath and lifting it out.
• You can peel the fruit by placing the cut side down and removing the skin with a knife or your fingers starting at the narrow end. Or, you can simply scoop out the avocado flesh with a spoon.
• Sprinkle the avocado chunks with lemon or lime juice to preserve and prevent discoloration

Resources:

The Nutritional Value of the Avocado: http://www.avocadosource.com
Avocados: Hand Grown in California: http://www.avocado.org
The World’s Healthiest Foods – Avocados: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Asian Pears: A Sweet Treat!

 

Introduction:

When some people hear about the raw food lifestyle they automatically think that they will be limited in what the can eat. What? A diet of mostly fruits and veggies? Where’s the variety in that? But really, embarking upon the raw food journey allows for a deeper appreciation of fruits and veggies as well as the opportunity to explore and try new things you wouldn’t have thought of before. With that in mind, we present you with the Asian pear.

During the weekly field trip to Wholefoods we stumbled upon the Asian Pear. Before going raw, this fruit, along with other unique and rare finds in the produce section, is something you might have passed by or overlooked. So, we encourage you to let curiosity take its natural course and give this fruit a try.

Okay, is it a Pear or an Apple?

Doesn’t it look like an apple? It’s round for goodness sake! But alas, this is a real pear. In fact, Asian pears are the oldest known cultivated pear. Other names for Asian Pear include Nashi Pear, Sand Pear, Korean Pear and Taiwan Pear.

So I See Them in the Produce Section. Now What?

Well, we suggest you pick one up and smell it! (SAY WHAT?)Don’t be shy, we’re serious, give it a whiff. Asian pears are selected by smell rather than variations of firmness. In fact, unlike pears that yield to gentle pressure when ripe, Asian pears are ripe even when they are extremely firm. When you are sniffing this pear, take note of their sweet aroma, that’s the key indicator that they are ripe. Also avoid pears that are soft, wrinkled, have scuffs or are bruised.

Okay, They Smell Sweet. But How Do They Taste?

These pears are crisp and juicy, with a mellow sweet taste that bears a lot of similarities to a hard fruit candy. The skin of Asian pears are yellow in color, sometimes with a light green or brown hue, and covered with light spots. After purchasing, they can be kept for up to a week at room temperature and refrigerated for up to 3 months (whoah! don’t loose this one in the back of the fridge).

These pears would definitely be good in a fruit smoothie, a green smoothie, or a salad. Swap out the pear or apple in any recipe and give this fruit a try instead, or simply slice it up and eat it on the go for a super sweet treat.

The Nutritional Breakdown (daily values based on 2,000 calorie diet):

• One Asian pear is 122 grams
• 6 grams of dietary fiber (which is 4% of your daily value)
• 8.6 grams of sugar (18% of your daily value — we told you it was sweet!)
• .6 grams of protein
• 8% of your daily value of Vitamin C
• 2% of your daily value of Iron

Take the Beets to the Streets

Introduction:

We think beets are misunderstood. They have such a rough, tough appearance that they are often mistaken for being undesirable, but in actuality they have a unique sweet  flavor all their own and are very good for you. Did you know that even the green leaves attached to the root are edible? Indulge us as we unlock the amazing nutritional value of beets.

The Taste:

The sweet taste of beets reflect their high sugar content (side note: beets’ value grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first beet sugar factory was built in Poland). Raw beet roots have a crunchy texture. The beet leaves have a lively, bitter taste similar to chard. The greens attached to the beet are also incredibly rich in nutrients, concentrated in vitamins and minerals as well as caratenoids such as beta-carotene and lutein zeaxanthin. The quickest way to add beets into your daily routine is to simply grate them raw for a colorful addition to a salad or garnish for raw soup.

What You’ll Find When in the Grocery Store:

Look for medium sized beets with firm roots. Pick them up to feel them. Their skin should be smooth and deep in color. Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage.  Also avoid beets that look shriveled, as this is a sign that the roots are aged, tough and fibrous. As for the leafy portion, if you plan on eating this part of the plant too, make sure they are green and look fresh. Once you get home, if you can’t consume right away, you can store beets for about 2 weeks or more in your fridge. Cut the greens at the roots so they don’t pull moisture away, and leave about 2 inches of the stem attached to prevent the roots from “bleeding.”

Nutrition Info & Health Benefits:

• Beets are a good source of maganese and potassium.
• 1 cup of beets has 10% DV of Vitamin C.
• Beets are rich in color. Betacyanin is the name of the pigment that gives beets their rich color. Aside from being aesthetically pleasing, betacyanin is also a powerful cancer-fighting agent. Here’s a reason to consume them in the raw, studies show that beets’ anti-cancer activity is diminished by heat.
• Beets are an excellent source of the B vitamin folate (about 34% DV in one cup), which is essential for normal tissue growth.

References:

Beets by WHFoods, http://www.whfoods.com
Nutritional Data, You Are What You Eat, http://www.nutritiondata.com

Broccoli: Go Ahead, Sneak It In!

Introduction

A member of the cabbage family and the more colorful relative of the cauliflower, broccoli is the amazing vegetable that you can add to just about anything. Because of it’s various components, broccoli provides an eclectic array of tastes and textures, from soft and flowery to fibrous and crunchy. One reason for the recent jump in broccoli consumption is its growing reputation as a nutritional power house. It is not only rich in vitamins, minerals, and fiber, but it’s also loaded with antioxidants and protective phytochemicals as well. Not to mention, broccoili  contains some of the highest levels of vitamin A and C than in any food.

Nutritional Breakdown

Some of the figures expressed below are based upon 1 cup of broccoli or 1 medium sized stalk

• 1 cup only contains 45 calories.
• Broccoli contains natural substances that may help the body fight certain cancers.
• It also helps heal kids’ cuts and wounds and is a particularly good source of vitamin C.
• Broccoli helps to build strong bones and teeth. It is one of the best non-dairy sources of calcium. In fact, 1 cup of broccoli contains 74 mg of calcium (take that, dairy products!)
• 1 cup of broccoli contains 205% of your daily value of vitamin C, 194% of vitamin K, 45% of vitamin A, and 25% of folate.
• Broccoli has been singled out as a vegetable that contributes to the significant reduction in the risk for heart disease.
• Just 1 cup of broccoli fortifies your immune system with a hefty 1359 mcg of beta-carotene, and a small but useful amount of zinc and selenium (two minerals that act as cofactors in numerous immune defensive actions).

Selecting and Storing

The next time you are in the fresh produce section of your grocery store, look for stalks that are four to six inches wide with tight heads and a rounded dome. The tops should be deep green with tightly closed buds and stalks that are crisp and fresh looking. Be sure to avoid any heads that are limp and rubbery as this could mean the broccoli is old or has not been maintained at proper temperature.

When storing your broccoli, if it is prepackaged in sealed plastic it is good to go. If not, wrap unwashed broccoli in plastic wrap or a plastic bag and store ina fridge until you are ready to use. Although it is best eaten fresh, if you store it as mentioned above, it will keep five to seven days in your fridge.

Sneak it in

Broccoli does not have to be the main ingredient in your meal in order for you to reap the benefits. A cup of broccoli can easily be added to your already green juice, or as a flavorful edition to any salad. Happy chomping!

Did You Get Your Blackberry Yet?

Introduction:

Did you think we were talking about the cell phone? Nope, but we are talking about this amazing little fruit that is great for your body! Blackberries are nature’s sweet tart. Blackberries can be a bit sour unless they are ripe, however once ripe they are sweet and the perfect addition to any recipe. Store brought and frozen berries are okay, but if you want a party in your mouth, wait until they are in season and pick them fresh.

Nutritional Value:

1 cup of blackberries equals 144 grams. Within 1 cup of blackberries, you’ll get 75 calories (what? that’s practically nothing!), 1 gram of protein, 18 grams of carbohydrates, .6 grams of fat and 7.6 grams of fiber. Blackberries are also a good source of folate (49 mcg – micrograms).

Folate is necessary for the production and maintenance of new cells and is especially important during periods of rapid cell division and growth. Folate is needed to make DNA and RNA, the building blocks of cells. Both adults and children need folate to make to make normal red blood cells and prevent anemia. The recommended daily allowance for folate is 400 mcg. If one cup has 49 mcg, imagine how much you could get with a breakfast smoothie.

How to Buy and Store:

When you are in the grocery store in search of the perfect blackberries, look for the ones that are plump and have a shine all their own. Fresh blackberries are best when eaten immediately, but if you have store them, use a non-air tight container and place them in the refrigerator. Make sure that you rinse them thoroughly before eating. Eating a handful of blackberries makes a great on the go snack.

If frozen berries are more your thing, blackberries have a tendency to bunch up and stick together in the freezer. To prevent this from happening, spread them out evenly on a cookie sheet so that they are not touching each other. Then place them in the freezer for about an hour (time varies based on freezer so use your judgement). Once they are completely frozen place your berries in a sealable bag. Then take as many as you want for smoothies and other frozen delights.

Resources:

The A to Z of Health, Beauty and Fitness http://health.learninginfo.org
PCC Natural Markets http://www.pccnaturalmarkets.com/health/3588006
Folate http://healthlinkmcw.edu

Go Bananas!

A Brief Introduction:

Haven’t you always wondered why athletes always prefer bananas before or after a workout, or why if a runner gets a leg cramp, they eat a banana? What is up with this prepacked on the go fruit? Bananas are creamy, bright yellow, and full of nutrients. Bananas generally fall into two categories, the sweet banana (most common) and the plantain banana (often found in several Caribbean and vegan dishes).

Nutritional Value:

• Bananas contain about 20% daily value of vitamin B6
• Bananas are also a good source of vitamin C (about 15% daily value)
• 11% of your daily value of potassium comes from just 1 banana (that’s about 400mg)
• You can get 4 grams of fiber from one banana
• A banana has 467 mg of magnesium
• They are only 110 calories (wow that’s nothing!)
• Bananas contain plenty of carbohydrates, which are the body’s main source of energy.

Health Benefits:

• The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium also helps normalize the heart beat and regulate the body’s water balance. During periods of high stress (like when you are doing 5 different things and have a 3 0′clock deadline in the office) our body’s potassium levels tend to be depleted. Bananas are a great way to restore those levels naturally.
• Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up (oh, that’s why athletes prefer them!)
• Bananas are rich in Vitamin B6. Lack of B6 in a diet can cause weakness, irritability and insomnia. B6 plays an important role in converting tryptophan into serotonin, and also helps the body make hemoglobin, a crucial ingredient of your blood. B6 is also essential for antibody production to maintain a healthy immune system.
• Bananas help improve your body’s ability to absorb calcium (which leads to healthy bones. YAY!). By suppressing calcium excretion in the urine bananas minimize the risk of kidney stones. They are rich in fructooligosaccharide, a prebiotic that nourishes the probiotic (good) bacteria in the colon. These probiotics produce vitamins and digestive enzymes that improve our body’s ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.

How to Select and Ripen Bananas:

When you go to the grocery store you usually see bananas that are going through the various stages of ripening right there on the shelf. Bananas are picked when they are green. The sizes vary so pick according to how much you can eat. Although the yellow ones look most appealing if you want to eat them right away, if you are buying for the week you might want to consider picking up the green ones instead. Bananas that are more green in color will take longer to ripen.

To ripen your bananas, simply place them at room temperature on a counter top and let nature take it’s course (for lack of a better way to say it). Can’t wait? Use a brown paper bag to speed up the ripening process. Bananas are fully ripened when they are yellow (brown spotted bananas are often used for baking). As bananas ripen, they will taste sweeter because the starch in the fruit turns to sugar. For the most antioxidants, you should eat the fruit completely ripened.

Tips For Getting More Bananas In Your Diet:

• Okay this is complicated but try to follow, pick one up, peel it, and eat it. It really is that easy. Bananas are perfect for on the go snacks. Don’t peel them until you are ready to eat them or else they will go brown. Remember the peel is not edible so don’t get too adventurous.
• Bananas are an excellent ingredient in just about any smoothie. Adds the smooth texture and light creamy flavor without the dairy.

An Apple A Day? Really?

Introduction:

Apples are such a fun fruit aren’t they? In every sense, they can match your taste and your personality, in that if you’re up for something crisp and sweet you can go for a Golden Delicious or if you want a sour face you should try the Granny Smith. And there are an array of options in between, each with its own unique flavor. But could this delicious snack really help keep the doctor away? Well, our research shows that there’s a lot of nutrients and health benefits packed into this fruit.

The Nutrients & Health Benefits:

• Apples contain vitamin C (about 12% of your daily value), which boost your immune system
• They are rich in flavonoids, which help prevent heart disease
• Apples are low in calories, appoximately 70-100 calories are in a regular sized apple. Not only this, but they are naturally sweet so it’s a good alternative to something processed and unhealthy when you are craving sugar.
• Did you know apples prevent tooth decay? The juice of an apple as properties that kill up to 80% of bacteria in your mouth.
• Apples contain a substance called phytonutrients, which prevent neurodegenerative diseases such as Alzheimer’s and Parkinsonism
• Apples have FIBER!!!! 15% of your daily value (ahem, by the way, fiber in apples help to relieve constipation and keep you regular).
• Apples contain a substantial amount of pectins, which are a unique group of complex carbohydrates that have been used in supplemental form to help lower excessive levels of toxic metals. Why take a supplement when you can have the real thing?
• They contain phenols that reduce bad cholesterol and increase good cholesterol (yes, apples are GREAT at multitasking!).  In fact, adding just one large apple to a daily diet has been shown to decrease serum cholesterol 8 – 11%

Okay, I am diggin’ the apples. But how do I get at least one a day?

Apples are great to add to your hard core vegetable juices to lighten the veggie flavor and provide a hint of sweetness. They are also good in green smoothies and help balance out the fruits to vegetables. And you can always snag one on your way out the door and save it for an afternoon or mid-morning snack. Our recipe section goes live with our site in May and we’ll be sure to include some good ones in there.

And where can I read up if I want to learn more?

We explored the internet and our resource library for the information above. And the GREAT site where we found a lot of this information is WHFOODS. So we recommend starting there!

Acai Berries: Know The Facts

How do you pronounce it?

Okay repeat after us, it is pronounced acai (ah-sigh-ee) berry. So the next time you hear someone talking about it you can chime in and show off your skills.

What’s up with this little berry?

The acai berry originates in the Amazon Rainforest in Brazil. It is a small berry about the size of the grape, but it is amazingly powerful in terms of all it can do. It has also recently gained a lot of popularity in the US. According to the Acai Berry Studies (website info below), “this little berry is packed with an amazing amount of free-radical fighting antioxidants and is considered to have the best overall nutritional value of any fruit on earth.”

 

What are the benefits?

Increased energy and stamina
Fights Cancer and Disease
Fights Obesity
Boost Immune System
Maintain Good Cholesterol
Fights Heart Disease
Improves Vision
Helps with Digestion
Promotes Peaceful Sleep

Where can I get some?

Unfortunately, you cannot mosey down to your local grocer and pick a fresh bunch of these berries (unless you live in the Amazon, then by all means pick away!). This berry spoils within a day of being harvested, making it darn near impossible to ship long distances. There are several acai berry supplements and juice blends currently on the market. How do you know what’s best for you? At the present time, we do not indorse such products, so if you are interested, we strongly encourage you to do your research and consult your nutritionist.

Are there any false claims out there?

ABSOLUTELY! Which is exactly why we encourage you to consult your nutritionist. There are oodles of worthless products out there, and a lot of scams in terms of what different supplements can do for you because somewhere in the ingredients there is a smidgen of this berry. The benefits of the acai berry are scientifically proven, but still be wary of some of the processed products you see on the market.

How do I learn more?

A Google search will bring up a ton of information, but a lot of those websites are trying to sell you on their product. The site that we recommend, which a lot of the above information came from, is http://www.acaiberrystudies.com/. They have a ton of additional information about this magnificent berry, including medical studies, videos, detailed benefits, and frequently asked questions. Start there, and also consult your nutritionist.