NECTAR
Find out the top 5 fruits that are good for you! Find out in page 11
FRUIT OF THE GODS 6/2019
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FOCUS ON WHOLE FRUITS: WHY EAT FRUIT? Fruit is nutritious, colorful and flavorful. Most fruits are naturally low in fat, sodium and calories. Fruit provides many essential nutrients that often are underconsumed, including vitamins C and A and folate, as well as potassium and dietary fiber. Eating more fiber-rich, lowcalorie fresh fruit in place of highercalorie foods can help decrease your overall calorie intake.
This magazine will cover benefits of fruits, when to buy fruits, how to make the best fruit smoothies and even some special adult drinks. The study was condutced by Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
NUTRIENT-RICH
FIBER-RICH
Many fruits are good sources of vitamin C, which maintains the health of our skin, cartilage and blood vessels. Citrus fruits and strawberries are among the best sources of vitamin C. Many dark gold or orange fruits are rich sources of beta-carotene. Our bodies use beta-carotene to make vitamin A to maintain the health of our skin and tissues. Cantaloupe, apricots, grapefruit, watermelon, peaches, plums and many other fruits are rich sources of beta-carotene. Some fruits, including strawberries and oranges, are good sources of folate, which is important for red blood cell development. Consuming adequate folate/ folic acid reduces the risk of neural tube defects, including spina bifida and anencephaly. Women of child-bearing age should consume 400 micrograms of synthetic folic acid from fortified foods or supplements in addition to intake from foods. Some research suggests that folate also may play a role in decreasing the risk for heart disease, depression and dementia. Diets rich in potassium can help maintain or reduce blood pressure. Bananas, prunes and prune juice, dried peaches and apricots, cantaloupe and honey dew melon are rich sources of potassium.
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Allie Benson, R.D., L.R.D., Program Assistant Whole or cut-up fruits are sources of dietary fiber, but fruit juice provides little to no fiber. Make most of your choices whole or cut-up fruit for the benefits dietary fiber provides. Eating enough fiber can help with weight management, and can help prevent chronic diseases, including heart disease and diabetes. Many fruits provide “soluble fiber� that can help reduce blood cholesterol levels and decrease the risk of heart disease when paired with an overall healthful diet. Fiberrich foods help give you a feeling of fullness while providing fewer calories. Adequate fiber in your diet may reduce constipation and promote healthful gut bacteria.
PREPARATION TIPS
Wash your hands for at least 20 seconds with warm water and soap before and after preparing fruit. Rinse all fruits in clear, running water to remove dirt and surface microorganisms just before eating, cutting or cooking. Rinse fruit first even if you plan to peel it. Use a produce brush if needed. Do not use soap or detergent when cleaning produce. Dry with a clean cloth towel or paper towel after rinsing to reduce the amount of bacteria that may be present.
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When to Buy Fruits: A Month-By-Month Guide When you purchase fruits and vegetables, several factors affect their taste and price, among the more important ones is the peak season for the particular produce you choose. Some fruits and vegetables grow better in the summer or spring and cost more during winter when they are not as easily produced. To determine the best time to buy certain fruits and vegetables, it’s best to know the peak seasons for each type.
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Since the regions of the continental U.S. have such distinct climates, the “seasons� for various fruits and veggies vary slightly, depending on where you are in the country. Prices go up when products are out-of-season because they need to be shipped to the states from places like South America. In general, these are the best months to buy the healthiest produce at its tastiest, straight from the U.S. Department of Agriculture.
FALL SEASON
SPRING SEASON
SEPTEMBER
MARCH
• Apples • Cantaloupe • Mangoes • Pomegranates
OCTOBER
• Apples • Cranberries • Grapes • Pomegranates
NOVEMBER • Cranberries • Oranges • Pears • Tangerines
WINTER SEASON DECEMBER • Grapefruit • Oranges • Papayas • Pears • Pomegranates • Tangerines
JANUARY • Grapefruit • Lemons • Oranges • Tangerines • Papayas
FEBRUARY • Grapefruit • Lemons • Papayas • Oranges
• Pineapples • Mangoes
APRIL
• Pineapples • Mangoes
MAY
• Cherries • Pineapples • Apricots • Mangoes • Strawberries
SUMMER SEASON JUNE
• Apricots • Blueberries • Cantaloupe • Cherries • Kiwi • Mangoes
JULY
• Watermelon • Strawberries • Peaches • Apricots • Kiwi • Raspberries • Plums • Blackberries
AUGUST
• Apples • Cantaloupe • Kiwi • Plums • Raspberries
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Tofu Tropic Smoothies HANDS-ON: 5 MIN TOTAL: 5 MIN
Tropical Getaway Smoothie HANDS-ON: 5 MIN TOTAL: 5 MIN
Transport yourself to warmer weather with a glass of mangopineapple goodness. cup seeded chopped mango 1/2 small banana sliced and frozen (1/2 cup) 1/3 cup pineapple juice, chilled 1 Tbsp. fresh lime juice 1/2 cup ice cubes
Silken tofu adds staying power to this flavorful smoothie. 2 cups diced frozen mango 11/2 cup pineapple juice 3/4 cup silken tofu 1/4 cup fresh lime juice 1 tsp. freshly grated lime zest
Place all ingredients expect ice in a blender; process untill smooth. Serve immediately.
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Place all ingredients expect ice in a blender; process untill smooth. Gradually add ice; process until smooth. Serve immediately.
Basic Fruit Smoothies HANDS-ON: 5 MIN TOTAL: 5 MIN
Use this versatile smoothie recipe with any fruit, during any season. 1 cup yogurt, kefir, or buttermilk 1/2 cup frozen fruit (berries work well) 1/2 banana Ice cubes (omit if banana is frozen)
Place all ingredients expect ice in a blender; process untill smooth. Serve immediately.
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Kiwi Pineapple Smoothie HANDS-ON: 5 MIN TOTAL: 5 MIN
Use frozen mango for a thicker drink. 2 cups fresh baby spinach 1 cup peeled, sliced kiwi 1 banana, sliced 1/2 cup plain 2% reduced fat Greek yogart 1/2 cup chopped fresh pineapple 1/2 cup fresh or frozen mango, chopped 2 Tbsp. flaxseed meal
Place all ingredients expect ice in a blender; process untill smooth. Serve immediately.
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QUESTIONS AND ANSWERS ABOUT STORING FRESH FRUITS AND VEGETABLES A food safety study was conducted with 58 international students from 30 different countries at North Dakota State University. Participants indicated the kind of food safety information they would like to get to help them safely handle new and unfamiliar foods they encountered in the U.S. Many of the participants asked for information about food
storage, preserving leftovers, proper handling of salads and fresh vegetables, and the safety of processed and frozen foods
Q: Why should you wash fruits and vegetables before eating them? Washing fresh produce before
Q: How can I prevent crosscontamination in my kitchen, especially with cutting boards? Wash cutting boards, dishes and countertops with hot, soapy water after preparing each food item and before you go on to the next item. If possible, use one cutting board for fresh produce and a separate one for raw meat, poultry and seafood. When cutting boards become excessively worn or develop hard-to-clean grooves, you should replace them.
eating is a healthful habit. When you properly clean fresh fruits and vegetables, you are washing away dirt, bacteria and pesticide residues.
Q: What causes fruits and vegetables to become contaminated during preparation and storage? Fruits and vegetables can become contaminated by your hands or by touching contaminated surfaces, such as knives and cutting boards, during preparation or storage. Q: What is meant by crosscontamination? Cross-contamination is the spread of bacteria from one food or surface to another. To avoid crosscontamination, keep cooked or ready-to-eat foods separate from raw products while shopping, preparing and storing food items.
The study was condutced by Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist Agnes Ngale Lyonga, Ph.D., Post-doctoral Program Assistant (former)
Q: Where should you store fruits and vegetables? Store fresh-cut items, such as salad or fruit, in the refrigerator for best quality and safety. Be sure that fresh fruits and vegetables are not stored under raw meat, which could drip on them and contaminate the produce with bacteria. Whole (uncut) fruits and vegetables, such as apples and bananas, can be stored at room temperature.
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rapefruit is one of the healthiest citrus fruits.
pples happen to be incredibly nutritious.
Besides being a good source of They contain a high amount of fiber, vitamin C, potassium and vitavitamins and minerals, it is known for min K. They also provide some B vitaits ability to aid weight loss and reduce mins. insulin resistance. Studies suggest that the antiox For example, in a study in 91 peoidants in apples can promote heart ple, those who ate half a fresh grapehealth and reduce the risk of type 2 fruit before meals lost 2.9 pounds (1.3 diabetes, cancer and Alzheimer’s. kg) more weight than those who didn’t. The antioxidant activity in ap In the same study, the grapefruit ples has also been linked with ingroup had a significant reduccreased bone density in anition in insulin levels and mal and test-tube studies. reduced insulin resisPectin is a prebiotic ineapple tance. fiber that feeds the is a nutrition superstar. Eating it may good bacteria in reduce insulin re your gut and sistance, choles One cup (237 ml) of pineapple prohelps improve terol and help vides 131% of the Reference Daily Intake (RDI) digestion and prevent kidfor vitamin C and 76% of the RDI for mangametabolic ney stones. nese. health.
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Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein. Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth.
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lue omeerrgranies have ates are Pineapple is rich in vitamin C and mangapowerful among the nese. Its bromelain content may fight health benhealthiest inflammation and reduce the risk of efits. fruits you cancer. can eat. They have an impressive nutrition The antioxidant profile, being particularly levels in pomegranate high in fiber, vitamin C, vitahave been shown to be three min K and manganese. times higher than those of green tea The antioxidants in blueberries and red wine. may reduce the risk of chronic condi Studies have also shown that tions, such as heart disease, diabetes pomegranates have anti-inflammatory and Alzheimer’s. effects and may help reduce the risk of Blueberries are also known for cancer. their powerful effects on the immune Pomegranates have wide-ranging system. health benefits. Eating blueberries regularly may They are incredibly high in antiincrease natural killer cells in the oxidants and other plant compounds body. These help defend you against that can help reduce inflammation oxidative stress and viral infections. and prevent disease.
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RED, WHITE, AND BLUE NECTAR Ingredients
1.5 oz Blue Nectar Reposado Extra Blend 1 oz simple syrup 1 oz cranberry juice .75 oz orange liqueur 4 lime quarters and 1 lime wheel
Instructions
Muddle the lime quarters with the simple syrup in a shaking tin. Add tequila, orange liqueur, and cranberry juice. Top with ice and shake vigorously. Strain into a chilled cocktail glass. Garnish with lime wheel.
WATERMELON SPARKLER Ingredients
1 oz. Nolet’s Silver Dry Gin 1 oz. sparkling sake .5 oz. fresh lemon juice .5 oz. agave nectar 3� piece of watermelon
Instructions
Muddle watermelon with gin, lemon juice, and agave nectar in a cocktail shaker. Fill with ice, shake, and strain into a port glass. Top with chilled sparkling sake and stir lightly.
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STAR SPANGLED BERRY Ingredients
6 muddled blueberries 2 oz Applejack .5 oz grenadine .5 oz lemon juice
Instructions
Muddle blueberries in small tin and fill with ice. Add the remaining ingredients and shake vigorously. Empty all contents into rocks glass and garnish with fresh blueberries.
BERRY SIP Ingredients
1.5 oz Tito’s vodka .5 oz vanilla syrup 4 raspberries Splash of Tonic
Instructions
In a small mixing tin, combine raspberries and vanilla syrup. Muddle. Add vodka and ice and shake. Double strain into a Collins glass. Add tonic and top with ice.
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4001 N 23RD ST, MCALLEN, TX 78504 FOR MORE INFORMATION VISIT US OR CALL: (956) 255-0190 https://mcallenfarmersmarket.com/
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