Although they are small, raspberries contain a ton of vitamins and minerals. Vitamin C is one of the most abundant vitamins in raspberries. Vitamin C is an essential dietary component and needs to be consumed through diet. Vitamin C plays an important role in a number of functions including protein metabolism, production of collagen and many more things. Raspberries also contain folate, vitamin B1, potassium and many other nutrients. Ever notice that your raspberries spoil quickly? Next time you buy raspberries hold off on washing them. Washing raspberries makes them more prone to spoiling. Also place the raspberries in the READ MORE
Category: General Nutrition Education
Q is for Quinoa
Quinoa makes a great base for many recipes and can be served as a main dish or side dish. Besides being a flavorful ingredient in many dishes, quinoa also provides many health promoting nutrients. So, what is quinoa? According to the Whole Grains Council, quinoa is a gluten-free, whole-grain carbohydrate, as well as a complete whole protein. Which means it contains all nine essential amino acids. The Grains and Legumes Nutrition Council states that quinoa is made up of 15 percent protein – making quinoa a good source of plant-based protein. Other benefits of quinoa include fiber, B vitamins, iron, READ MORE
P is for Peanut Butter
This no-bake dessert is a different take on a rich, classic dessert. In the classic recipe, the peanut butter is blended with cream cheese and powdered sugar. In this recipe, greek yogurt is used instead of cream cheese and it is sweetened with maple syrup. Greek yogurt contains lots of protein and other nutrients such as Calcium and Vitamin D. This recipe is gluten-free as the crust is made with almonds (or any nut of your choice). There is also oat flour in the crust so be sure to use oats that are labeled gluten-free, for anyone with sensitivities or READ MORE
O is for Okra
Guys… I have a secret to tell you… okra doesn’t have to be slimy! This recipe is adapted from traditional crispy Indian okra (bhindi). Okra is a great source of vitamin C, vitamin K, manganese, magnesium, thiamin, vitamin B6. Paired with the serrano pepper, the dish is also a great source of dietary fiber and vegetable protein. You can adjust the spices to taste. I tend to add a lot of spice to my food so feel free to add more or less depending on how spicy you like your food.
M is for Mushrooms
Ever wonder if mushrooms are a fruit or a veggie? Actually, they are neither! Mushrooms are fungi. However, they are often put in the vegetable group for the purposes of dietary recommendations. Mushrooms come in many varieties, but most mushrooms in nature are not suitable for human consumption. Those that are edible include white, crimini, shiitake and portabello. Although they are small (with the exception of the large portabello mushroom), they are packed with nutrients. Mushrooms are a good source of selenium – a trace mineral with antioxidant benefits. A serving of mushrooms also provides B vitamins and potassium. Probably READ MORE
N is for Navy Beans
Navy beans are small white beans that are a variety of the common bean. They originated in the Americas and are also called Boston beans, pea beans, or pearl haricot beans. The beans are called “navy beans” in the U.S. because they were a staple food item for the U.S. Navy beginning in the mid-1800s. These beans are very high in fiber and are a nice source of plant protein. These beans appear in a variety of dishes including baked beans, soups, stews, and bean pie. They are also a delicious addition to the stew recipe below! Blog and recipe READ MORE
L is for Lentils
Did you know that Canada is the largest producer and exporter of lentils? Canada began growing lentils in the 1970s and has over 5,000 active lentil farmers today! Lentils are produced in pods attached to the lentil plant, which are planted in May and harvested in mid-August. Lentils are legumes with many different varieties: whole green, whole red, split red, French green, and beluga/black lentils. Split lentils typically cook much faster than whole. They break down quickly and are great to use as thickeners for soups, in curries and purees. Whole lentils, which are used in the chili recipe below, READ MORE
K is for Kimchi
Kimchi jjigae simply means “kimchi stew.” Cabbage kimchi is a fermented dish that is served with almost every Korean meal. Kimchi is a great probiotic that adds vitamin A, vitamin B, calcium, iron. The fermentation process makes kimchi a great probiotic that helps to keep your intestinal flora healthy. During the winter, I make this dish about once a week. I recommend buying kimchi from your local Asian market as these stores tend to have cheaper, better quality kimchi than what you find at a supermarket chain. You can also make your own kimchi with the Easy Kimchi recipe below. READ MORE
J is for Jam
Just wanted to pop in for a quick post this Easter Sunday to continue our Food Fun from A to Z series. Today, we are talking about jam. A running disagreement in my family is whether or not there is a difference between jam and jelly. Time to settle this once and for all! Actually, yes, there is a difference between jam and jelly and it lies in the form of the ingredients. Jam is made with whole fruit crushed or chopped. Jelly, on the other hand, is made from the juice of the fruit. So you can think of READ MORE
F is for Figs and I is for Ice Cream
Today’s blog is a combo of the letters ‘F’ and ‘I’ in our Food Fun from A to Z series. Most people are familiar with figs only from the popular cookie – the Fig Newton. However, figs are a fun fruit that can add a sweet taste to a variety of foods, including ice cream. Figs are sweet like honey with a slight berry taste. Figs also serve as a source of fiber, B6 and potassium. You scream! I scream! We all scream for ice cream! As the weather begins to warm up, ice cream is a great way to READ MORE