Try Raisins for a Nutritious Snack

By admin | Published: May 30, 2010

A raisin (Vitus vinifera) is a dehydrated grape, and the most popular raisins are seedless. Raisins are made out of different varieties of grapes. The color of the raisin depends on the color of the grape used. Most of the time raisins are colored dark brown or black. Golden colored raisins are sold by retailers also.

The dehydrated grape or raisin is quite chewy. The skin is extremely wrinkled as a result of dehydration. Since most of the water has been removed through the dehydration process, the end result is a very sweet taste. Raisins are substituted for sugary desserts by some people.

Choosing the Best

The best raisins will be moist and not dried out. Though raisins are dehydrated, the right amount of moisture has been retained in them to keep them chewy. Raisins that have aged and lost even more moisture can become quite hard.

Some raisins are sold in sealed boxes, but there are also raisins sold in bulk. If you buy bulk raisins then you can check them out to make sure they are still moist. The raisins should not be crushed or show any signs of mold. They should be chewy but not gooey.

Storage

Raisins should be kept in an airtight container and then placed in the refrigerator. If you buy raisins packaged in boxes, you can still store them in a refrigerator in their original boxes.

Preparing and Cooking

Raisins really don’t need any preparation unless you choose to chop some into smaller pieces for certain recipes. But since they are only the size of a large pea there is usually not much need for small pieces.

Raisins can be eaten right out of the box or container. You can also:

  • Add to puddings and tapiocas
  • Add to cereal or oatmeal
  • Sprinkle on top of baked chicken
  • Add to yogurt
  • Mix into bread dough
  • Add to stuffing mix

Raisins are not exotic or pretty like some fruits, but they are sure a great addition to recipes when just a little sweetness is needed.

Nutrition Highlights

Raisins are high in antioxidants which protect cells. Raisins contain phenols including flavonols. These antioxidants protect the heart and circulatory system from disease and lower the chances of developing cancer. Raisins can give you a burst of energy too since they contain thiamin, riboflavin and niacin.

Just look at the nutrition contained in one cup of nutritious raisins. Following are the primary nutrients found in quantity in this fruit.

  • Vitamin K – 5.8 mcg
  • Vitamin C – 3.8 mg
  • Vitamin B6 – .3 mg
  • Dietary fiber – 6.1 g
  • Folate – 8.3 mcg
  • Iron – 3.1 mg
  • No cholesterol
  • Thiamin – .2 mg
  • Riboflavin – .2 mg
  • Niacin – 1.3 mg
  • Folate – 8.3 mcg
  • Calcium – 82.5 mg
  • Phosphorous – 167 mg
  • Potassium – 1236 mg
  • Magnesium – 52.8 mcg

The little raisin has been produced since at least 2,000 BC. There is a good reason why – they are delicious!

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Elegant Radicchio Adds Color to Your Meals

By admin | Published: May 30, 2010

Radicchio is a member of the chicory (Cichorium intybus) family. One of the most outstanding features besides high nutritional content is the striking color of the leaves. Radicchio has red leaves with white veins and adds a lot of color to any recipe where it’s used. The variegated leaves also have an unusual flavor which is said to be a nice mix of spice and mildly bitter.

Radicchio is also called red endive, Italian chicory and red chicory. There are a number of varieties. One of the varieties most common in the United States is the Chioggia. Radicchio di Chioggi is the most commonly sold variety in the grocery stores. This variety is shaped like a small round head of lettuce about the size of a grapefruit. You can find white and green radicchio but the colorful red variety is the most popular.

Choosing the Best

When buying radicchio, you want to look for brightly colored leaves that look fresh and crisp. You want to avoid radicchio that has blemishes, signs of wilting or rotting spots. There should be plenty of marbling too.

Storage

Radicchio should not be kept in an airtight container because the lack of air combined with the vegetable’s natural moisture will lead to mold and rot. It must always be kept in the refrigerator but should be eaten within 3 days after purchase.

Radicchio can also be prepared for storage by using a vegetable spinner which will make it last closer to a week in the refrigerator.

  • Separate the leaves
  • Gently wash the leaves
  • Spin the leaves in a vegetable spinner to remove excess moisture
  • Lay leaves on a damp cloth
  • Loosely wrap the leaves in the cloth
  • Place the wrap in the refrigerator

Preparing and Cooking

If you have stored the radicchio as recommended, it is ready to use when removed from the refrigerator. If the leaves have not been washed, then dip them in a bowl of cold water and gently shake dry. Then the leaves just need to be shredded or torn into small bite-sized pieces for salads or kept as whole leaves to be placed on sandwiches like any lettuce type leaf. It can be added to a green salad or turned into a radicchio salad. You can also add shredded radicchio to cheese dips or soups.

Radicchio can be cooked in a skillet or wok but much of its color will fade. The leaves can be cut into strips for easier handling. Some people are big fans of grilled radicchio. The thicker leaves make it perfect for grilling or roasting.

Nutrition Highlights

Radicchio is high in antioxidants including Vitamins B and C. Antioxidants can help prevent heart disease and cancer by working to promote healthy cell growth. With almost no cholesterol and no fat, it provides plenty of nutrients needed for healthy red blood cells and strong bones.

Just one cup of shredded raw radicchio contains significant amounts of the following nutrients:

  • Vitamin A – 10.8 I.U.
  • Vitamin K – 102 mcg
  • Vitamin C – 3.2 mg
  • Dietary fiber – 0.4 g
  • Folate – 24.0 mcg
  • Iron – 0.2mg
  • No cholesterol
  • No saturated fat
  • Calcium – 7.6 mg
  • Copper – 0.1 mg
  • Manganese – 0.1 mg
  • Selenium – 0.4 mcg
  • Phosphorous – 16.0 mg
  • Potassium – 121 mg
  • Magnesium – 5.2 mcg

Radicchio is fun to cook with while it also adds color and nutrition to your diet.

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No Trick! Pumpkin is a Tasty Treat

By admin | Published: May 30, 2010

A pumpkin is first on the list for a Happy Halloween and pumpkin carving parties are very popular with families. However, this delicious veggie is much more than a frightening jack-o-lantern!

The pumpkin is a member of the gourd and squash family. Different varieties grow around the world. The traditional round, orange pumpkin is indigenous to the United States. The average pumpkin weighs 10 to 15 pounds and varies in shape from round to oblong. The skin, or rind, is smooth with ribbing.

Competitions are held every year for the largest pumpkin. In 1981, a farmer in Nova Scotia broke a world record when he produced a 500 pound pumpkin. More recently, giant pumpkins are reaching over 1,000 pounds.

Choosing the Best

Pumpkins come into season in the fall. The North American pumpkin season begins in October and ends in December. The typical pumpkin will keep for three to four months if stored correctly.

When choosing a pumpkin it is important to look for color. Healthy pumpkins have a vivid orange color. There are no breaks in the skin. Any cuts or breaks in the flesh of the pumpkin allow bacteria to enter and begin breaking down the flesh.

The pumpkin should be firm. When tapped a healthy pumpkin emits a hollow sound, similar to a watermelon or gourd squash. In addition, while giant pumpkins may win contests it is the smaller pumpkins that deliver on taste. Small pumpkins have an intense flavor while large pumpkins are usually watery.

Storage

Pumpkins can be stored for several months if handled properly. Pumpkins must be stored in an extremely dry area with little to no light. The space must remain at a constant and cool temperature. The side of the pumpkin sitting on the shelf may begin to rot so it must be adjusted every week.

Preparing and Cooking

From the flowers of the pumpkin plant to the shell, and from the seeds to the flesh almost the entire pumpkin is edible. It is popular during the fall and winter holidays including Halloween, Thanksgiving, and Christmas.

Boiling, steaming, and roasting all result in fabulous pumpkin dishes. Pumpkin can be mashed or made into a soup. It can be placed in a pie or a souffle.

To cook a pumpkin it is important to prep it by cutting the shell to a workable size. To prep the pumpkin cut it into fourths and scrape the flesh and seeds into a bowl. Next, remove the seeds. These can be saved for roasting.

To cook the pumpkin, cut the flesh into small cubes and boil it in water until it becomes fork tender. Typical flavors to season pumpkin dishes include nutmeg and cinnamon for pies and cakes and sage or rosemary for savory dishes.

Nutrition Highlights

One serving of pumpkin equals 3.5 ounces. Pumpkin has high levels of beta-carotene and Vitamin C which provide important health benefits for the heart, eyes, and cells.

  • Carbohydrates – 3.5 g
  • Sugars – 1.36 g
  • Protein – 1.0 g
  • Vitamin A – 41 percent RDA
  • Beta-carotene – 29 % RDA
  • Vitamin C – 15 % RDA
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The Romance of the Pomegranate

By admin | Published: May 30, 2010

Break open a pomegranate and you will be rewarded with hundreds of mouth-watering, delectable seeds encased in a yummy translucent flesh. Popular around the world, pomegranates can be served fresh and eaten raw, made into a juice, or incorporated into another dish.

The pomegranate is the most mysterious and romantic of fruits. It dates to early Greek mythology, the name pomegranate coming from the Latin pomum, “apple”, and granatus, “seeded”. The fruit is native to the near, middle, and far east. Visitors to certain areas of east will have the pleasure of seeing wild pomegranate groves growing outside established towns.

Choosing the Best

The best pomegranates are round and plump. To check for freshness, lift the fruit and check to see if it is solid and heavy. Fruit that is too ripe will begin to feel hollow.

Storage

It is best to store whole, fresh poms in the refrigerator. The fruit will last for up to two months in the refrigerator. They can be stored outside the fridge in a cool, dark area that is always dry. They will keep for about one month in this environment.

Preparing and Cooking

Opening a pomegranate is pure joy for anyone who has ever tasted the delicious fruit. Score the outside of the fruit with a knife to make it easier to break open the fruit. Once opened, the seeds, (specifically the seed casings or arils), separate from the peel and pulp. To aid in the process the pomegranate should be opened in a bowl of water. The seeds will sink and the pulp will float!

The pomegranate seed is best eaten raw. The entire seed is consumed but the real trophy is the aril or the seed casing which has the most flavor. Grenadine is popular syrup that is frequently thickened using pom juice. It is an ingredient in many cocktails and Iranian dishes. A fesenjan is a thick and tasty sauce made from pomegranate juice and walnuts. Ash – e anar is a very popular pomegranate soup in Iran.
Pomegranate seeds add spice and flavor to dishes. Dried arils can be found in open-air markets through India. They are an important part of many types of chutney. In Greece, poms are added to fresh salads.

Nutrition Highlights

Pomegranates are high in antioxidants. The juice of the arils provides up to 16 percent of the recommended daily allowance of vitamin C. Arils are also a source of vitamin B, potassium, and polyphenols. Poms are high in dietary fiber that is found only in the seeds.

One serving of arils equals 3.5 ounces:

  • Carbohydrates – 17.17 g
  • Sugars -16.57 g
  • Dietary Fibers – .6 g
  • Vitamin C: 10% RDA
  • Potassium: 6% RDA
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It’s a Peach of a Fruit!

By admin | Published: May 30, 2010

It will probably surprise you to learn that a peach (Prunus persica) belongs to the rose family. It grows on a deciduous tree. The peach has a soft fuzzy skin that is pinkish-orange or gold-yellow and an off-white or yellowish pulp. There is a large crease in the round peach. After cutting a peach open, you will find one large seed nestled in a bed of woody husk.

A ripe peach is juicy and sweet. It is delicious and nutritious too. Peaches supply dietary fiber in addition to Vitamins A and C. You can eat peaches and satisfy your sweet tooth without worrying about saturated fat or cholesterol.

Choosing the Best

A peach can be bruised easily on the outside and/or inside when it is ripe. The best peaches will be firm but have some give when gently pressed with the whole hand. Hard peaches are not ripe. The trick to buying good peaches is to choose ones that are not green (unripe) but not over ripe either. You want them to last long enough at home for you to enjoy.

When buying peaches, you should look for bruises, dents or cuts in the skin. Any spots that are sticky indicate the juice is escaping. The skin should be nicely colored and not wrinkled. Wrinkled or shriveled skin indicates an aging peach. You should also check to make sure the peach is not green around the stem area.

The peach should also have a pleasantly sweet odor.

Storage

If the peaches you buy are not fully ripe you will need to:

  • Set on the kitchen counter or table or place in a brown paper bag and let ripen
  • Once ripe, store in the refrigerator in the crisper

You don’t want to wash them before storage because moisture can cause rot.

To freeze peaches, do the following:

  • Prepare an anti-darkening agent purchased at the store or mix 1 tablespoon of lemon juice with 1 quart of water in a mixing bowl
  • Mix anti-darkening mixture with sugar water
  • Wash peaches under cold water
  • Peel the peach
  • Cut peaches in half or slice into sections
  • Discard seed
  • Pour anti-darkening agent and sugar syrup into containers leaving room to add peaches
  • Add peaches to container so that syrup covers the fruit
  • Seal the container
  • Freeze

You can also mix peaches with plain sugar and an anti-darkening agent rather than in sugar syrup and then freeze. Peaches can remain frozen for approximately 12 months.

Preparing and Cooking

Peaches can be eaten raw with or without the skin. Wash the peach under cold water and pat dry before eating. If you don’t want to eat the fuzz, it will easily come off by rubbing the peach with a paper towel. Be careful biting into the peach so you don’t hit the hard pit with your teeth.

If you want to slice peaches for recipes:

  • Peel the peach
  • Cut along the seam on the outside with a knife all the way to the pit
  • Put one hand on top and one hand on the bottom and twist in the opposite directions until two halves separate
  • Remove the pit
  • Cut then halves of peach into sections

An easy way to peel peaches is to drop them in boiling water for one minute. Remove the peaches from the boiling water and immediately drop into cold water for another minute. Remove the peaches from the water. The skins should come off easily.

Sliced peaches are used in so many wonderful recipes. They can be added to fruit salads or eaten by themselves with whipped cream. Peaches can be mashed and served over shortcake with whipped cream. Sliced peaches are made into pies, cobblers, muffins and tarts. Peaches also make a great topping for pork and chicken. Sliced peaches go well with cereal or hot oatmeal too.

Nutrition Highlights

Peaches are full of phytochemicals which can prevent cardiovascular disease and certain cancers. Peaches are also loaded with vitamins and minerals including a high level of Vitamin A. Vitamin A is a beta carotene or an antioxidant needed by cells to fight against free radical damage. Vitamin C is important for maintaining a strong immune system.

One (1) peach has significant quantities of the following nutrients:

  • Vitamin A – 570 I.U.
  • Vitamin C – 11.6 mg
  • Vitamin K – 4.6 mcg
  • Dietary fiber – 2.6 g
  • Folate – 7.0 mcg
  • No cholesterol
  • No saturated fat
  • Calcium – 10.5 mg
  • Phosphorous – 35.0 mg
  • Potassium – 333 mg
  • Magnesium – 15.7 mcg
  • Omega-6 fatty acids – 147 mg

Though excellent tasting in desserts, the best peach is simply the plain peach.

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Fall in Love with Passion Fruit

By admin | Published: May 30, 2010

Passion fruit is indigenous to warm, tropical climates. The fleshy, sweet and tart seeds are enjoyed across the world either in its natural form or as a juice. There are two distinctly different types of passion fruit. The first is the larger, yellow passion fruit. This bright fruit is named the Golden Passion Fruit. It has a smooth texture and can grow to the size of a grapefruit.

People more often think of the second type of passion fruit, the deep purple, smaller variety. This form of the fruit is much smaller than the Golden Passion Fruit.

Choosing the Best

Choosing the best passion fruit goes against traditional logic. The best passion fruits are the ones with wrinkled, dark skin. The purple passion fruit may even have a few brown spots. Allowing the fruit to wrinkle for an extra day or two increases the sugar content and adds to the taste.

Storage

Passion fruits that are not yet ripe can be left at room temperature to ripen naturally. When ripe, passion fruit can be placed in a plastic bag and stored in the refrigerator for one week.

Preparing and Cooking

Every culture has its own technique for incorporating passion fruit into local cuisine. When not eating the seeds of the passion fruit as a yummy snack dishes and juices from around the world provide a tasty treat. Yellow passion fruit is normally used for juice and purple is sold in fresh markets.

In Paraguay many desserts feature the passion fruit. It is a key ingredient in cheesecakes and ice creams. New Zealanders can purchase passion fruit fresh or canned and serve a passion fruit soft drink. The passion fruit plays a prominent role in the cuisine of the Philippines and is enjoyed by both children and adults. The sweet and tart fruit is sold fresh in market stalls and for school lunches. Venders serve the passion fruit with a straw stuck in it to suck out the juice and possibly the seeds. In Israel passion fruit is the basis for an award winning wine.

Nutrition Highlights

Passion fruit is a healthy choice. It is cholesterol free and low in sodium and calories. It is a great source of fiber and Vitamin C. Passion fruit is also high in beta-carotene and potassium.

One serving of passion fruit equals 3.5 ounces:

  • Carbohydrates – 23.38 g
  • Sugars -11.20 g
  • Dietary Fibers – 10.4 g
  • Fat – .70 g
  • Protein – 2.20 g
  • Vitamin C – 50 percent RDA
  • Potassium – 7 percent RDA
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Decorative Parsley Offers Plenty of Nutrition

By admin | Published: May 30, 2010

Everyone is familiar with parsley (Petroselinum crispum) because it is used to dress up plates of food in restaurants. This pretty herb deserves more serious attention though because it is actually high in vitamins and minerals and can be used to add significant nutritional value to a variety of recipes. Parsley actually is a member of the carrot family and is closely related to celery.

Choosing the Best

Fresh parsley is dark green in color and the mossy looking leaves are tightly curled and fresh looking. There are actually several types of parsley including the Italian parsley and the Hamburg parsley, but the mossy looking variety is the most common one used by cooks.

Parsley that is no longer fresh will get quite limp and small wilted leaves will turn brown and yellow. Parsley can also be purchased as dried flakes, but the healthiest and tastiest parsley is fresh.

Storage

Storing parsley is easy in the refrigerator.

  • Lightly rinse the parsley
  • Place in a plastic bag
  • Store in the refrigerator or freeze

Parsley that has been frozen will not remain crisp once it’s thawed. It should be used in recipes before thawing.

Preparing and Cooking

Preparing parsley for use in recipes is easy And requires little effort.

  • Immediately before use wash the parsley by gently stirring in bowl of cold water
  • Repeat washing until no sign of sand is evident
  • Mince or chop the parsley for adding to recipes

Parsley can be used in many ways and in a variety of recipes. If you are making a light colored sauce and want to add parsley, it will be necessary to use the stems instead of the leaves to prevent turning your sauce green.

  • Mince and add to a salad
  • Mince and add to sauces, dips or dressings
  • Mince and sprinkle on fish or vegetables
  • Chop and add to tomato dishes and casseroles
  • Chop and add to soups

When using parsley in cooked dishes, it should be added near the end of the cooking time because of its delicate nature.

Nutrition Highlights

Some people will be surprised to find that parsley is an excellent source of a variety of vitamins and minerals. Parsley also contains flavonoids believed to reduce the risk of some cancers and heart disease.

1 cup of parsley has:

  • 79.8 mg Vitamin C
  • 5,055 I.U. Vitamin A
  • 984 mcg Vitamin K
  • 91.2 mcg folate
  • 82.8 mg calcium
  • 332 mg potassium
  • Magnesium and phosphorus
  • No cholesterol
  • 69 mg Omega-6 fatty acids

Parsley is pretty decorating a plate, but it’s even prettier when you consider the many health benefits it offers. Adding parsley to your recipes can improve the flavor and the nutritional content.

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Enjoy the Fuzz-less Nectarine!

By admin | Published: May 30, 2010

A nectarine is a variant of a peach. The only real difference between a nectarine and peach is the fact a nectarine has no fuzz on the skin. The nectarine belongs to the rose family. It grows on a deciduous tree. The nectarine has smooth skin that is pinkish-orange or gold-yellow and an off-white or yellowish pulp. There is a large crease in the round nectarine. After cutting a nectarine open, you will find one large seed nestled in a bed of woody husk.

A ripe nectarine is juicy and sweet. It is delicious and nutritious too. Nectarines supply dietary fiber in addition to Vitamins A and C. You can eat nectarines and satisfy your sweet tooth without worrying about saturated fat or cholesterol.

Choosing the Best

A nectarine can be bruised easily on the outside and/or inside when it is ripe. The best nectarines will be firm but have some give when gently pressed with the whole hand. Hard nectarines are not ripe. The trick to buying good nectarines is to choose ones that are not green (unripe) but not over ripe either. You want them to last long enough at home for you to enjoy.

When buying nectarines, you should look for bruises, dents or cuts in the skin. Any spots that are sticky indicate the juice is escaping. The skin should be nicely colored and not wrinkled. Wrinkled or shriveled skin indicates an aging nectarine. You should also check to make sure the nectarine is not green around the stem area.

The nectarine should also have a pleasantly sweet odor.

Storage

If the nectarines you buy are not fully ripe you will need to:

  • Set on the kitchen counter or table or place in a brown paper bag and let ripen
  • Once ripe, store in the refrigerator in the crisper

You don’t want to wash them before storage because moisture can cause rot.

To freeze nectarines, do the following:

  • Prepare an anti-darkening agent purchased at the store or mix 1 tablespoon of lemon juice with 1 quart of water in a mixing bowl
  • Mix anti-darkening mixture with sugar water
  • Wash nectarines under cold water
  • Peel the nectarine
  • Cut nectarines in half or slice into sections
  • Discard seed
  • Pour anti-darkening agent and sugar syrup into containers leaving room to add nectarines
  • Add nectarines to container so that syrup covers the fruit
  • Seal the container
  • Freeze

You can also mix nectarines with plain sugar and an anti-darkening agent rather than in sugar syrup and then freeze. Nectarines can remain frozen for approximately 12 months.

Preparing and Cooking

Nectarines can be eaten raw with or without the skin. Wash the nectarine under cold water and pat dry before eating. Be careful biting into the nectarine so you don’t hit the hard pit with your teeth.

If you want to slice nectarines for recipes:

  • Peel the nectarine
  • Cut along the seam on the outside with a knife all the way to the pit
  • Put one hand on top and one hand on the bottom and twist in the opposite directions until two halves separate
  • Remove the pit
  • Cut then halves of nectarine into sections

An easy way to peel nectarines is to drop them in boiling water for one minute. Remove the nectarines from the boiling water and immediately drop into cold water for another minute. Remove the nectarines from the water. The skins should come off easily.

Sliced nectarines are used in so many wonderful recipes. They can be added to fruit salads or eaten by themselves with whipped cream. Nectarines can be mashed and served over shortcake with whipped cream. Sliced nectarines are made into pies, cobblers, muffins and tarts. Nectarines also make a great topping for pork and chicken. Sliced nectarines go well with cereal or hot oatmeal too.

Nutrition Highlights

Nectarines are full of phytochemicals which can prevent cardiovascular disease and certain cancers. Nectarines are also loaded with vitamins and minerals including a high level of Vitamin A. Vitamin A is a beta carotene or an antioxidant needed by cells to fight against free radical damage. Vitamin C is important for maintaining a strong immune system.

Nectarines also have dietary fiber that aids with digestion.

One (1) medium nectarine has significant quantities of the following nutrients:

  • Vitamin A – 471 I.U.
  • Vitamin C – 7.7 mg
  • Vitamin E – 1.1 mg
  • Vitamin K – 3.1 mcg
  • Dietary fiber – 2.4 g
  • Folate – 7.1 mcg
  • No cholesterol
  • No saturated fat
  • Calcium – 8.5 mg
  • Phosphorous – 36.9 mg
  • Potassium – 285 mg
  • Magnesium – 12.8 mcg
  • Omega-6 fatty acids – 158 mg

Try a juicy nectarine and find out how refreshing fruit can taste.

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Mild Flavored Navy Beans are Nutritious

By admin | Published: May 30, 2010

Navy beans (Phaseolus vulgaris) are one of the beans in the common beans group, but they are also one of the most nutritious. The small white beans are seeds that are harvested from pod bearing legume plants. They are fat free and full of protein and a number of minerals and antioxidants.

Navy beans are grown around the world including in the United States. The terms ‘navy beans’ and ‘white beans’ can be used interchangeably.

Choosing the Best

White beans or navy beans can be purchased as dry beans or canned beans. Dry beans are sold pre-packaged or in bulk.

When selecting dry beans check to make sure there is no moisture in the bin or package. Moisture will cause the beans to crack and rot. You also want to make sure there are no signs of insects in the dry beans. Whole dry navy beans should have a nice uniform creamy white color and not be broken or cracked.

Canned beans are precooked and can be reheated and eaten. You can buy a good quality of canned beans and there is almost no difference in nutritional content between canned navy beans and dry navy beans.

Storage

To store dry navy beans, seal in an airtight container. The container should be kept in a dry dark spot in the cupboard. Navy beans can be stored this way for up to 12 months.

Preparing and Cooking

To prepare dry navy beans for cooking, you can do the following:

  • Check for damaged beans that are broken or cracked and discard
  • Check for debris and discard
  • Place beans in a strainer
  • Rinse beans under cold water
  • Presoak the beans by placing in a pan and covering with an inch of water
  • Bring the water to a boil and boil the beans for 2 minutes
  • Remove the pan from the burner and let stand for 2 hours
  • Drain the water

You can also presoak beans overnight in the refrigerator instead of using the quick-boil method if you prefer. Presoaking will reduce the sugars (raffinose-type oligosaccharides) in the beans that cause flatulence.

To cook pre-soaked dry navy beans, take the following steps:

  • For each cup of navy beans in a saucepan or kettle add 3 cups of water
  • Bring the water to a boil
  • Simmer the beans for approximately 1 ½ hours
  • Skim foam from the surface of the water while simmering

Navy beans are used in many different recipes.

  • Add navy beans to a leafy salad
  • Make a puree of navy beans and your favorite herbs as a dip
  • Make navy bean soup and add carrots and other vegetables
  • Add to casseroles
  • Make white beans and rice for a meal
  • Eat as a vegetable side dish
  • Make navy bean chili

Nutrition Highlights

Navy beans are extremely nutritious. Just one cup of these beans supplies a full day’s allowance of thiamin, folate and manganese. You get a half of the recommended daily amount of Vitamin B6 and significant amounts of iron, magnesium, potassium, phosphorus and copper.

A single (1) cup of navy beans contains the following long list of nutrients.

  • Vitamin K – 5.2 mcg
  • Dietary fiber – 51.0 g
  • Protein – 48 g
  • Folate – 861 mcg
  • Thiamin – 1.6 mg
  • Niacin – 4.6 mg
  • Copper – 1.7 mg
  • Vitamin B6 – .9 mg
  • Iron – 9.7 mg
  • Choline – 182 mg
  • No cholesterol
  • No saturated fat
  • Calcium – 306 mg
  • Manganese – 2.9 mg
  • Phosphorous – 846 mg
  • Potassium – 2465 mg
  • Magnesium – 364 mg
  • Omega-3 fatty acids – 1119 mg
  • Omega-6 fatty acids – 697 mg

One cup of navy beans is a nutritious meal all by itself. Include these beans in your regular dietary planning and you can expect the following benefits.

  • Lower cholesterol due to the high fiber content
  • Better digestion tract functioning due to high fiber content
  • Healthier cardiovascular system due to folate, magnesium, and potassium
  • Improved brain functioning due to thiamin
  • Higher energy due to manganese and iron
  • Healthier cell reproduction due to copper, manganese, omega-3 and omega-6 nutrients
  • Stronger muscles due to high protein without the fat

These are just a few of the benefits you can experience by eating navy beans. It’s hard to believe one cup of beans can be so nutritious.

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Add Variety to Your Diet with Zesty Mustard Greens

By admin | Published: May 30, 2010

Mustard greens (Brassica juncea) are green leaves that grow on plants that produce the seeds used to make Dijon mustard. The plant originated in India. The leaves may have a range of green shades and may take various shapes. Some leaves will be smooth while others will be quite wrinkled and have curled edges. The leaves may be on thick stalks depending on how large the leaf is allowed to grow.

What makes mustard greens so distinctive from other greens is the fact they have the same flavor quality as mustard. Some describe the flavor as zest while others describe it as peppery. The leaves have a full bodied flavor that is quite distinctive.

Not only are the mustard greens flavorful, but they are nutritious too.

Choosing the Best

The best mustard greens will be fresh and not wilted. The leaves will be a crisp color and not marred by brown spots. Leaves that are not fresh may have started yellowing also.

Storage

Mustard greens can be placed in a plastic bag and the bag stored in the refrigerator. They should be used within 4 days of purchase.

Preparing and Cooking

Mustard greens can be cooked with or without the stems. If the stem is thick and you will not be cooking the leaves for a long period of time, the thick stem should be removed.

  • Fold the mustard leaf in half
  • Cut the green leaf from each side of the stem
  • Remove the stem

To clean whole or de-stemmed leaves, you can do the following:

  • Fill a bowl with water
  • Place the leaves in the water
  • Gently swirl the leaves around to loosen clinging dirt
  • Remove the leaves from the water
  • Put clean water in the bowl and repeat

You want to repeat the cleaning process until the water shows no signs of dirt or debris. Once the leaves are clean, they are ready to cook.

You can boil or steam mustard greens. Leaves can be left whole or chopped.

  • Boil 1 ½ pounds of mustard greens in a small amount of water for 3-4 minutes in a covered saucepan
  • Steam 1 ½ pounds of mustard greens in a covered steamer for 4-6 minutes

Mustard greens can be eaten raw or cooked.

  • Add chopped raw mustard greens to salads
  • Sautee in a skillet with other ingredients
  • Serve as a vegetable side dish
  • Add to soup near the end of its cooking time

Nutrition Highlights

Mustard greens have plenty of vitamins and minerals. One cup of boiled chopped mustard greens has the following nutrients.

  • Vitamin A – 8853 I.U.
  • Vitamin K – 419. mcg
  • Vitamin C – 34.4 mg
  • Vitamin E – 1.7 mg
  • Dietary fiber – 2.8 g
  • Folate – 102.0 mcg
  • Iron – 4.7 mg
  • No cholesterol
  • No saturated fat
  • Calcium – 104 mg
  • Phosphorous – 57.4 mg
  • Potassium – 283 mg
  • Magnesium – 21.0 mcg

Leafy green vegetables are high in antioxidants, and mustard greens are not any different. They contain high levels of Vitamin E and C. A single cup of mustard greens supplies almost twice the amount of the daily recommended amount of Vitamin A. Antioxidants fight free radicals that damage cells so you can think of mustard greens as anti-aging and anti-cancer food. Also protecting the body against cancer are the phytonutrients in mustard greens.

This vegetable also has high levels of calcium, magnesium, phosphorous and potassium which are important nutrients for a healthy cardiovascular system. Calcium also promotes bone health.

The Vitamin E in mustard greens works to improve brain functioning. There’s iron for healthy blood and organs and fiber that improves digestion and promotes a healthy colon too.

Mustard greens are simply an excellent food any way you look at them.

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