FRESH FOR THE FALL

Written Saturday, October 3rd, 2009 by TrishB

I love the fall.  I love everything about it.  The changing foliage, the cooler weather after a long, hot summer, and most of all fall food.  It's one of the reasons I love to host Thanksgiving dinner at my house.

Here's just a few of my fall favorite ingredients:

APPLES

I live in an area surrounded by apple orchards. Fall apple picking is one of my favorite things to do with my kids. Even though they are teenagers I can still get them to humor me every once in a while and come along for the "ride". They are never sorry they did. There are over 7,000 different apple varieties. A bit about a few of my favorites:

History:

* First apple - Eve's, Garden of Eden

* Ancient Romans and Greeks grew and loved the fruit

* Apple remnants traced back to Stone Age

Health Benefits:

* Aids in prevention of Alzheimer's and cancer (antioxidant properties)

* Shown to decrease wheezing in children with asthma

* Helps in management of diabetes

* Helps with weight loss

* Lowers cholesterol

* An apple a day...

Storing:

* Bruise easily so need to handle gently

* Store in crisper section of your fridge to maintain juiciness and crispness

* Store away from foods with strong odors such as onions

* Never store next to cauliflower, broccoli, cabbage, cucumbers, pears, kiwi, peaches, plums and spinach. That's because apples give off an odorless (& harmless) gas called ethylene. This gas accelerates the decay of these vegetables. Melons and tomatoes also emit this gas.

Types:

Gala: Has a distinctive red and yellow stripe and is heart shaped. Originated from New Zealand and is a cross between Golden Delicious and Kidd's Orange Red variety. They are usually small in size, very sweet and mellow in flavor. Their skin is thinner than most apples. Excellent for eating and baking.

Fuji: Developed in Japan and is very sweet and crisp. They are a combination of Red Delicious and Genet varieties. Great for eating, salads and they are the best applesauce apples.

Rome (Red Rome or Rome Beauty): Is firm, glossy, red and thick skinned. Not a great eating apple but is delicious in baked goods.

Eating:

*Salads, desserts, pies, applesauce, eating

POMEGRANATES

If you happen to be in the New York area this time of year, I hate to tell you, but there is a shortage of pomegranates. That's because my 11 year old son has eaten virtually all of them. He is beginning to turn red, just as Violet did in Charlie and the Chocolate Factory.

History:

* Originated in a region spanning from Iran to the Himalayas

* One of the oldest fruits known to man

* Grown in warmer climates

Health Benefits:

* Low in sodium and calories

* Beneficial in fighting different cancers (antioxidant properties)

* Improves cardiovascular health

* Has anti-inflammatory properties

* Helps keep me sane by keeping my 11 year old busy

Storing:

* Like apples, they have a very long storage life. In fact, they become juicier and more flavorful when stored at 32 to 42 degrees F range.

* Are good for up to 6 months if kept this temperature

Eating:

* Eating pomegranates is hard work but is well worth the effort. They are best eaten at room temperature

* Can eat as is

* Add to a salad with spinach, walnuts and feta with a balsamic vinaigrette dressing

* Pomegranate seeds or juice are great with roasted chicken

* Add to a martini (pomegranate martinis are very popular)

FIGS

There's nothing better than a fresh fig in the early fall.

History:

* Grown for thousands of years on ficus trees. Were cultivated in ancient Greece and Egypt. Came to the U.S. in the 1500's

Health Benefits:

* High in fiber, minerals, natural and simple sugars

* Contain Vitamins A, B, and C

* Contain good levels of magnesium, iron and potassium (regulates blood pressure)

* Good source of antioxidants so helps fight cancer

* Help fight heart disease and diabetes

Storage:

* Deteriorate rapidly and are very delicate so need to be handled with care

* Will last in fridge for about 2-3 days. Store in tupperware lined with paper towels and cover with plastic wrap

* Do not store in plastic bags. If you do you might as well throw them out

* Best eaten at room temperature within a day or 2 of purchase

* Keep away from direct sunlight

Types:

Smyrna/Calimyrna: Have a golden skin and nutty flavor. They are larger than most figs. They are among the best figs to eat fresh but are also often dried and used in pastries.

Mission: They are a deep purple color and are very sweet. These are great with cheese and yogurt.

Eating:

* Should not be washed until ready to eat

* Use in salads

* Jams

* Add to oatmeal

* Serve with cheese. Try fresh figs with goat cheese, chopped almonds and honey

* Delicious in savory and sweet dishes

* Add fresh figs to couscous, rice or quinoa

* Great in lamb dishes or served with cured meat

CHESTNUTS

Chestnuts tend to be more a winter produce, often associated with the holidays but I had to include them as winter is fast approaching and I love them. One of the reasons I love chestnuts is the memories I have of them growing up in South Africa. We had a huge chestnut tree in my backyard. It was one of my favorite places to escape, climbing high as I could to hide from my annoying older brothers.

History:

* Dates back to Roman times

* Native Americans feasted on chestnuts

* Called marrons in France

* Used as a substitute for potatoes in Europe

Health Benefits:

* Low in sodium, fat and cholesterol

* High in Vitamin C (helps body resist infection and speeds healing time of wounds)

* High in Vitamin B (promotes normal appetite benefits for vision, colon, memory, eases muscle stress and provides energy)

* High in Riboflavin (helps with metabolism of food)

* Good source of dietary fiber

* Rich in saponins which are beneficial to vascular system and connective tissue

Storing:

* Contains about 50% water so very perishable

* Cooked chestnuts can be frozen and stored in freezer for up to 8 months

* Once shelled and cooked they should be covered and kept in fridge for up to 3 days

* Dried chestnuts can be stored in airtight container for 2 months. Can also be frozen

Eating:

* To remove the shell, make an x with a sharp knife on the flat side before boiling, roasting or microwaving

* Boil - for 15 to 25 minutes, remove shell, and then can be mashed or pureed

* Roasting - Preheat oven to 400 degrees. Place on baking sheet for about 15 minutes. Flip halfway through cooking time. Remove shell. Serve hot.

* Roasted on open fire

* Microwaved for 3 minutes prior to removing shell

* Great in soups

* Substitute for potatoes

* Try in stuffing

* Make a chestnut cream and add to your next chocolate dessert or souffle

* Puree and use in crepes or pancakes

Try these fall seasonal ingredients the next time you entertain, with your Thanksgiving dinner or just experiment with them at family dinner. You, your guests, and your kids will all be pleased that you did. Please let me know how it goes. I love the feedback.

After School Healthy, Hunger Stopping Snacks

Written Saturday, September 19th, 2009 by TrishB

The kids arrive home from school. Lunchtime was over hours ago (my 10th grader eats lunch at 10:30 AM) and they're starving. They immediately head for the snack drawer.  I know they aren't interested in making healthy choices so I had to come up with healthy alternatives that would appeal to them and wouldn't ruin their appetites for dinner. The key to success in this scenario is to plan ahead and be organized.

Here are some ideas for you to use:
Pita Pizza : Spread you favorite sauce on sliced pita or english muffin and  just add low fat mozzarella. Can also add veggie toppings such as broccoli  (they might actually like it). Bake in 350 degree oven for about 10 minutes.

Fruits Galore: Cut a variety of your child's favorite fruit into bite size  pieces. Add fresh squeezed orange juice to make fruit salad

Dice mango. Top with vanilla or plain yogurt. Sprinkle with 2 Tablespoons  of brown sugar. Let sit for about half an hour or longer in fridge, then serve.

Freeze grapes in portion sized ziploc bags. Just grab a bag when hunger  strikes. Can also freeze the grapes on a wooden skewer. Fun food =  appealing food.

Let your kids create their own yogurt parfaits with layers of yogurt, granola, and fruit.

Popcorn junkies: High in fiber and low in fat, especially when air popped. Add any of the following (you'll be surprised how  much they will like it):

Sugar/cinnamon mixture, cayenne or paprika (for the adventurous types), almonds, or for a special treat: Mix 2 Tablespoons  each of peanut butter, butter or margarine, and honey. Microwave until mixture melts. Spray popcorn with cooking spray before  adding spices so that they stick.

How 'bout a dip? Carrots, red peppers, cucumbers, celery, sugar snap peas or edamame. Dips such as hummus, salsa, veggie,  applesauce or peanut butter.

Tasty trails: Homemade trail mix is an instant energy boost. Combine choice of dried fruit, pretzels, sunflower seeds, almonds,  cranberries and granola.

What-a-smoothie: Freeze rip bananas and strawberries or selection of other fruit. When ready put the fruit, ice cubes, milk, 1  Tablespoon each of oatmeal and protein powder into a blender and mix. Another combo to try is bananas, peanut butter, milk,  oatmeal, protein powder and ice.

Quesadillas: Combine shredded mozzarella, monterey jack, and cheddar. Sprinkle over one tortilla. Add leftover chicken, if  desired. Top with another tortilla. Either bake in a 400 degree oven on a foil lined cookie sheet for 2-4 minutes or spray with  cooking spray and cook over medium-high heat in a pan for about 2 minutes a side.

Butter doesn't have to be bad: Try spreading cashew butter on pita chips, rice cakes or graham crackers. Top with sliced  strawberries.

Waffle-licious: Top a whole grain waffle with one of the following combinations: Peanut butter, jelly and banana; low fat  yogurt and sliced fruit; cinnamon applesauce.

'Mazing Muffins: Banana, Pumpkin, Carrot or Blueberry are just a few of the many healthy types you can bake. Sweeten them  with applesauce. Make these ahead of time and freeze in individual ziploc bags.

What do you do to make sure your kids eat something healthy and don't fill up on junk food, right after school?

Popping Your Own Popcorn

Written Monday, August 25th, 2008 by April Boland

Who doesn't like popcorn? And yet, you might want to think twice before buying boxes of the microwaveable stuff. Many of them, aside from being pricey, are high in fat and calories from the flavoring and all. (Don't even get me started on movie popcorn and its perils!)

Most people don't seem to realize how amazing, easy and inexpensive it is to freshly pop your own popcorn. No, you don't need a popcorn machine - all you need is a pot or pan and a bag of kernels. I recently purchased an 80 cent bag of popcorn kernels. According to the nutrition information and serving sizes, that small bag that cost me less than a dollar will yield 44 cups of popcorn.

Seems hard to believe until you start popping, which is when you will realize that a few spoons of kernels are all you need. (Follow instructions on the bag and try to avoid popping too much! It will be tempting to think the small number of kernels couldn't possibly be it.) Add oil (olive would be the healthy choice) and a single kernel to the pot or pan over a flame, covered. When the single kernel pops, the pot/pan is ready. Add all of your kernels, keep it covered and pop! (This should be fun with kids, or for those of you who remember Jiffy Pop foil skillets over the stove.)

The best part is you can flavor your popcorn with whatever you like:

• Salt and pepper
• Butter
• Garlic salt
• Parmesan cheese

Now, doesn't 80 cents for at least 20+ popcorn sessions - that are much healthier than processed popcorn with artificial flavoring - sound like a good deal?