Striving4Zen

• Asparagus: Contains a type of fiber called inulin to promote healthy gut bacteria. Grill it or use it in this delicious Spring Pasta Primavera recipe.
• Artichokes: They pack the most antioxidants of all vegetables.
• Apricots: For a super breakfast bowl, soak 1/2 cup rolled oats in 1/2 cup unsweetened vanilla almond milk for 10 minutes. Top with chopped apricots and slivered almonds.
• Fennel: Beats bloat. Also tastes great shredded into a salad.
• Swiss chard, collards, mustard, spinach and spring greens: Loaded with vitamins A, C and E, these leaves boast blood building vitamin K and iron and bone boosting calcium and magnesium.
• Peas: Give peas a chance! A half cup serving has more fiber than a bowl of oatmeal.
• Chives: Make this recipe for Herb Cheese Spread and use it as a veggie dip, a sandwich spread or stir into pasta dishes.
• Strawberries: One cup contains more than 160% of your daily quota of immune-boosting vitamin C. This recipe for Strawberries with Whipped Mango Purée tastes like a beach vacation.
• Mangoes: Unlike most fruit, this tropical treat has plenty of age-fighting vitamin E.
• Honeydew melon: Eat your water! This fruit is 90% water to help hydrate the skin and fill you up.
• Vidalia onions: These stinkers are rich with sulfur compounds that may reduce the risk of heart disease.

Labels: in season

• Turn over a new leaf with mustard greens. The pungent and peppery veggie--best served braised--is packed with Vitamins A, C and K.

• Although asparagus is available year-round, you'll find them locally starting this season, says Newhouse. "Go for smaller stalks--they tend to be more tender and flavorful," he adds.

• Have your heart set on the artichoke? Now is your chance to pick up the bud, according to Newhouse. Simply steam and snack. The fiber-rich treat comes in at only 25 calories--assuming you hold the mayo.

• If you're craving something more unusual, seek out fiddleheads, says Newhouse. "They have a nice earthy flavor, similar to zucchini but stronger," he explains of the plant that grows in the northeast. Fry them up with a little olive and lemon zest.

Thanks Vital Juice!

Labels: artichokes, asparagus, eating healthy, in season, mustard greens, Nu-Kitchen, produce, vegetables

Did you know that one cup of winter squash provides 146% of your daily value of vitamin A and is rich in beta carotene, the pre-cursor to vitamin A? Beta-carotene is one of the carotenoids found in winter squash that provides it with its deep orange color and has been shown to have powerful antioxidant and anti-inflammatory properties.

Antioxidants help prevent the progression of atherosclerosis by inhibiting the oxidation of cholesterol in the body. Since it is only the oxidized form of cholesterol that builds up in the blood vessel walls, these antioxidants help protect against both heart attack and stroke. The anti-inflammatory properties of winter squash may help reduce the severity of conditions such as asthma, osteoarthritis and rheumatoid arthritis, which all involve inflammation. And that's not all. The carotenoids found in winter squash protect against diabetic heart disease and may be beneficial to blood sugar regulation for those suffering from diabetes. Research suggests carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

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Labels: acorn squash, anti-inflammatory, antioxidant, butternut squash, healthy eating, in season, vegetable, winter squash

Despite the fact that it's Winter, don't limit your fruit intake to oranges, bananas, and apples. Next time you're at the market, pick up a few persimmons. The sweet, mild-flavored fruits, which originate from Asia, are in season between November and February. Persimmons are bountiful in Asia, and are popular yard fruit trees in the United States, but if you've never enjoyed a persimmon before, know that there are two distinctly different kinds: fuyu persimmons and hachiyas. While they're both persimmons, fuyus and hachiyas have striking differences.

Orange-red, acorn-shaped hachiya persimmons are very astringent when unripe, which means that if you eat them before their prime, you'll experience a bitter, tannic, chalky taste. When ready to eat, the variety will be soft and squishy to the touch with a jelly-like texture. In contrast, tomato-shaped, light orange-hued fuyus are ripe when they are firm, yet give slightly to the touch, much like a peach. While the two kinds of persimmons are distinct, they're both aromatic and sweet.

They are a good source of Vitamin C, and a very good source of Fiber, Vitamin A and Manganese.

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Labels: eating healthy, fruits, fuyus, hachiyas, in season, persimmons

Apples
Belgian Endive
Bok Choy
Brussels Sprouts
Cherimoya
Chestnuts
Coconuts
Dates
Grapefruit
Kale
Kiwifruit
Leeks
Mushrooms
Oranges
Parsnips
Pear
Persimmons
Pummelo
Radicchio
Red Currents
Rutabagas
Sweet Potatoes
Tangerines
Turnips
Winter Squash

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Labels: fruits and veggies, in season

The official start of fall is only a few days away, and as the air turns crisp, the delicate fruits and vegetables of the summer will give way to an autumnal bounty of apples, pumpkins, root vegetables and more. Hearty greens such as brussels sprouts, nuts that reach their ripe age this time of year and cheeses that have been aging over the summer take center stage. Many of the fresh produce available in the fall months also reaps health benefits -- fruits and vegetables with dark, rich colors, such as kale and pomegranate, are often packed with essential vitamins and nutrients. Apples and pumpkins may be autumn's go-to foods, but here are 10 others to consider when cooking this fall:

1. Concord grapes: Concords are as high in natural anti-oxidants as blackberries or blueberries, and start showing up shortly after Labor Day. They can be found fresh as late as Thanksgiving, with the most plentiful months being September and October.

2. Kabocha: Similar to acorn squash, Kabocha is sometimes known as Japanese squash or Japanese pumpkin because of its popularity there. The squash's orange flesh is a little sweeter than butternut or acorn squash and is especially rich in beta-carotene -- the health effects of which have been linked to everything from preventing cancer and heart disease to reducing the risk of cataracts and infertility.

3. Pears: Boasting more than 1,000 varieties in colors that range from yellow and green to red and brown, pears are usually harvested in September and October in the Northeast and Midwest. They are picked a little before they're soft and ripe so they can be transported without damage and continue to age in a cooler environment for 2-3 days and spoil quickly after they're soft to the touch. Pears are low in calories, but high in fiber and vitamins C and K. Keep an eye out for seckel, a tiny pear that is so sweet that it is sometimes called the "sugar pear."

5. Pine nuts: While they are high in calories (an ounce packs 160-180 calories), pine nuts are also high in protein, vitamins E and K, niacin and thiamin. Shelled pine nuts will last for roughly two months, stored dry or refrigerated, but can turn rancid and have a bitter taste if exposed to too much humidity.

6. Quince: One of the earliest known fruits and a relative of the apple and the pear, quince is particularly popular in much of Europe, Latin America and parts of Asia. It has a pleasant, sweet smell when ready to eat and turns from yellow to a pinkish color when cooked. Varieties include the apple- and pineapple quince, which is the most common type found in the US. Quince is high in fiber and vitamin C.

7. Rutabaga: Aka swede, the rutabaga is milder version of its cousin the turnip and has a texture similar to a potato. Rutabagas from the cooler parts of the US are sometimes coated in wax to help preserve them longer, so it's best to scrub or remove the skin before cooking. The flesh is most commonly yellow and sweeter than a turnip; milder white-fleshed ones exist as well. Rutabagas are low in calories and are a good source of thiamin and vitamin B6.

8. Thyme: This herb is available fresh year-round, but it is one of few examples, in addition to sage and rosemary, that grows well into the fall. Thyme's tiny green leaves release a deep fragrance, and are popular in Mediterranean foods. Thyme is regarded as an antioxidant, contains high amounts of vitamin K and iron, and is often championed in natural medicine for health benefits such as remedying coughing.

9. Tuscan kale: Known for its dark, almost black leaves, this prettier relative of Scottish kale is native to Italy. While fellow members of the brassicia family, such as cauliflower and broccoli, have a harder time with the frost, vegetables such as kale, kohlrabi and brussels spouts carry the torch. When the temperature drops, they convert their starch molecules into sugar to survive, thus enhancing their flavor. Tuscan kale is one of the healthiest vegetables around, and is loaded with vitamins A, C and K, along with significant amount of calcium, iron and manganese.

10. Sheep's milk cheeses: Beginning in late August and running through the end of the year, cheeses tend to be at their best because the cows, sheep and goats have been grazing grass throughout the spring and summer. Sheep's milk cheeses, similar to goat's milk cheeses, are high in calcium and are more easily digested than cow's milk cheeses.

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Labels: eating healthy, fruits and veggies, in season, vegetables

I usually figure out what fruits and veggies are in season when I shop at the farmers market. Unfortunately, that is not the only place I buy food.

Since I prefer eating locally grown and seasonal produce it is a little problematic when I am trying to eat my five a day.

You can imagine my excitement when I recently stumbled across the Seasonal Ingredient Map from Epicurious that makes figuring out which fruits and vegetables are in season each month for each state painless. It's easy to use, very helpful, and not to mention fun, so check it out here.

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Labels: eating healthy, fruits and veggies, in season, local, organics