When you eat breakfast lunch or dinner have you ever thought about how you feel after your meal? Or whether your food choices can affect your mood?
Perhaps you should?
A recent study that looked at diet and mood found that what you eat could very much influence your mood.
The researchers gathered information from more than 10,000 Spaniards, who reported their dietary intake on a questionnaire between 1999 and 2005.
They found that those who most closely adhere to their traditional Mediterranean diet have a 30 percent lower risk of developing depression, compared to those who don’t follow the diet. Wow, can you believe that?
We’ve long known that a Mediterranean diet high in fruits and vegetables, nuts, whole grains, beans, fish and olive oil is good for the heart, and now you have another reason to adopt this diet. You’ll feel better!
How do these foods help?
• * Fruits, vegetables, legumes) were independently protective against depression in the study as they contain an abundance of antioxidant-rich and anti-inflammatory compounds that help protect the endothelium, (the lining of blood vessels) research has shown that a healthy endothelium is associated not only with less heart disease and less depression.
* Olive is said to improve the body’s ability to use serotonin, the brain transmitter that is often found to be low in depression.
* Omega 3-fatty acids found in seafood may improve the function of nerve cells.
All of these benefits from great tasting food, now there’s a reason to try this out.
So I guess that leads us back to the produce department. And June is a perfect time to get started with your diet change. It’s easy to combine all of these Mediterranean diet ingredients when you start with produce.
Lets start with breakfast, fresh raspberries or strawberries and. yogurt are easy and low fat
Sliced pears or peaches on whole grain bread with just a spread of almond butter tastes great and will make your taste buds happy
An omelet with sautéed zucchini, onions, peppers, basil and a sprinkling of feta will make a hearty breakfast that should give you enough protein to keep you going all morning.
Or how about lunch
A salad of roasted gold and red beets with Arugula, green onions, and drizzled with olive oil is delicious and healthy
Or perhaps a bowl of cherry tomatoes and sliced avocado and walnuts might sound more appealing.
A whole grain tortilla with baked sweet potato used as a spread, sliced steamed broccoli, parmesan, and sliced tomato is hearty and scrumptious.
Plus the complex carbohydrates for the sweet potato will help keep up your energy for the whole afternoon.
Do you need something with a little more protein? Try a little lean chicken or vegetarian burger, chopped and added to a bowl of cucumber slices, crumbled feta, and a bit of chopped red onion. Now we’re talking.
Lastly dinner can be
Roasted corn added to some cannelloni beans and plied on top of some grilled tofu or fish.
Or if it’s heating up in your area you could make your meal around carrot sticks, cucumber slices, low fat hummus, or Greek yogurt sprinkled with dill.
Have a bowl of fruit salad in the frig loaded with melons, berries, and nectarines and you could make everyone one happy while sitting together on the porch.
Which leads to probably the most important part of this diet. Besides the healthy ingredients, the Mediterranean diet is about cooking food and sharing it together. So even though you could go out and have any of these things I mentioned at a local bistro, taking the time with each other to prepare food is what makes this most successful.
Invite your partner and/or kids to shop with you. Have fun picking things out.
Make one night a week where you just take time to eat and enjoy others company.
Take a cooking class and learn how to cook as a family.
What whatever you do will all make a difference and lead to a healthier happier you.
Monday, June 14, 2010
Tuesday, June 8, 2010
Apples Take Sides
You may recall we recently had a show on An Organic Conversation www.anorganicconversation.com on Barbequing a couple of weeks back with Nancy Wiemer columnist for the Santa Cruz Sentinel, http://www.santacruzsentinel.com/localnews/ci_15208343 and Chris Farotte, Meat & Seafood coordinator from New Leaf Community Markets in Santa Cruz, ca.http://www.newleaf.com
Since Barbeque season is in full swing and one of the things I love most about outdoor cooking are the side dishes that go along with whatever you are grilling. I thought I would write about one of my favorites, Baked beans.
The other night while I was at the Strawberry Music festival ,http://www.strawberrymusic.com/my friend Deb Poole introduced me to some of the best-baked beans I’ve ever had.
They were vegetarian and had just the right amount of sweet to heat.
If you like baked beans you’ll love this recipe.
Deb didn’t have the recipe written down so I adapted a quick and tasty one from this one on http://www.cooks.com/ and came up with a winner.
BARBEQUED BAKED BEANS
2 (16 oz.) cans pork & beans (drained) or vegetarian baked beans
3/4 c. barbeque sauce
1/2 c. packed brown sugar
1 tart apple (peeled, cored and chopped) we used Pink Lady
1/2 sm. onion (chopped)
2 tbsp. golden raisins
3 strips bacon (optional)
In a 1 1/2 quart casserole, combine the drained pork and beans, barbeque sauce, brown sugar, apple, onion and raisins. Arrange the strips of halved bacon over the top of the bean mixture in the casserole. Bake uncovered in a 350-degree oven for 50 to 60 minutes or until bubbly. Makes 6 to 8 servings.
Another favorite of mine is coleslaw and since this is prime New Zealand apple season I thought you might like to try one that uses apples as one of the ingredients.
This Apple Coleslaw, adapted from one I found on http://allrecipes.com is basic coleslaw with a nice surprise when you add Granny Smith or Pink Lady apples.
You’ll need
4 cups shredded organic green and red cabbage
1 cup shredded organic carrot
1 tart organic apple - peeled, cored and
Coarsely shredded
2 tablespoons honey
1-tablespoon brown sugar
2 teaspoons white vinegar
1-tablespoon pineapple juice (optional)
2 tablespoons mayonnaise
1 dash salt
1 teaspoon ground black pepper
Place the shredded cabbage and carrot together in a bowl with the sliced apple, and toss to combine. In a separate bowl, stir together the honey, brown sugar, vinegar, pineapple juice, and mayonnaise until the honey and sugar have dissolved completely.
Pour over the salad, and toss to coat. Season with salt and pepper, and toss again. Cover and chill until ready to serve. Serves 6
Add these sides to some grilled corn and your favorite grilled entrée and you’ve got a summer meal that can’t be beat.
Since Barbeque season is in full swing and one of the things I love most about outdoor cooking are the side dishes that go along with whatever you are grilling. I thought I would write about one of my favorites, Baked beans.
The other night while I was at the Strawberry Music festival ,http://www.strawberrymusic.com/my friend Deb Poole introduced me to some of the best-baked beans I’ve ever had.
They were vegetarian and had just the right amount of sweet to heat.
If you like baked beans you’ll love this recipe.
Deb didn’t have the recipe written down so I adapted a quick and tasty one from this one on http://www.cooks.com/ and came up with a winner.
BARBEQUED BAKED BEANS
2 (16 oz.) cans pork & beans (drained) or vegetarian baked beans
3/4 c. barbeque sauce
1/2 c. packed brown sugar
1 tart apple (peeled, cored and chopped) we used Pink Lady
1/2 sm. onion (chopped)
2 tbsp. golden raisins
3 strips bacon (optional)
In a 1 1/2 quart casserole, combine the drained pork and beans, barbeque sauce, brown sugar, apple, onion and raisins. Arrange the strips of halved bacon over the top of the bean mixture in the casserole. Bake uncovered in a 350-degree oven for 50 to 60 minutes or until bubbly. Makes 6 to 8 servings.
Another favorite of mine is coleslaw and since this is prime New Zealand apple season I thought you might like to try one that uses apples as one of the ingredients.
This Apple Coleslaw, adapted from one I found on http://allrecipes.com is basic coleslaw with a nice surprise when you add Granny Smith or Pink Lady apples.
You’ll need
4 cups shredded organic green and red cabbage
1 cup shredded organic carrot
1 tart organic apple - peeled, cored and
Coarsely shredded
2 tablespoons honey
1-tablespoon brown sugar
2 teaspoons white vinegar
1-tablespoon pineapple juice (optional)
2 tablespoons mayonnaise
1 dash salt
1 teaspoon ground black pepper
Place the shredded cabbage and carrot together in a bowl with the sliced apple, and toss to combine. In a separate bowl, stir together the honey, brown sugar, vinegar, pineapple juice, and mayonnaise until the honey and sugar have dissolved completely.
Pour over the salad, and toss to coat. Season with salt and pepper, and toss again. Cover and chill until ready to serve. Serves 6
Add these sides to some grilled corn and your favorite grilled entrée and you’ve got a summer meal that can’t be beat.
Friday, June 4, 2010
Making the most of your produce dollars.
In the uncertain economic times it seems like everyone is looking for a bargain when they are shopping. Besides looking for produce specials or sales you may want to think about how you can get the most nutritional value out of the produce you buy.
Try these tips
• The next time you're preparing a spinach salad, toss in a few slices of navel orange. The citrus fruit won't just enhance the flavor; its vitamin C will help your body absorb the iron found in leafy green vegetables.
• We all know that broccoli is a good source of fiber, which can help fill you up when you are trying to eat healthy. Is a good source of beta carotene and contains vitamins A, C, and K. But if you want to get the most from your Broccoli then eat it with Tomatoes. That’s right, according to University of Illinois food science and human nutrition professor John Erdman. Tomatoes and broccoli have more powerful cancer-fighting qualities when eaten at the same time than when consumed alone.
• If you want to get the most from your salad skip the fat-free dressing and add a good-for-you fat like avocado, walnuts, roasted walnut oil, or extra-virgin olive oil. Why? The good fat/oil makes several nutrients—the lutein in the green peppers, the capsanthin in the red peppers, the lycopene in the tomatoes, even the limonene in the lemon—more body ready for you. Basically each of them is more optimally absorbed with a little bit of fat.
If you would like to learn more on organic avocados check out the our radio show we did with Earl Herrick of Earls Organic Produce at www.anorganicconversation.com
• Like almonds? Try them with a glass of red wine. The phytochemicals in red wine somehow enhance the additive effects in vitamin E found in almonds.
You get the idea. If one of these wonderful produce items is good two and perhaps three eaten together can be even better. Now there’s a value you can’t pass up.
Try these tips
• The next time you're preparing a spinach salad, toss in a few slices of navel orange. The citrus fruit won't just enhance the flavor; its vitamin C will help your body absorb the iron found in leafy green vegetables.
• We all know that broccoli is a good source of fiber, which can help fill you up when you are trying to eat healthy. Is a good source of beta carotene and contains vitamins A, C, and K. But if you want to get the most from your Broccoli then eat it with Tomatoes. That’s right, according to University of Illinois food science and human nutrition professor John Erdman. Tomatoes and broccoli have more powerful cancer-fighting qualities when eaten at the same time than when consumed alone.
• If you want to get the most from your salad skip the fat-free dressing and add a good-for-you fat like avocado, walnuts, roasted walnut oil, or extra-virgin olive oil. Why? The good fat/oil makes several nutrients—the lutein in the green peppers, the capsanthin in the red peppers, the lycopene in the tomatoes, even the limonene in the lemon—more body ready for you. Basically each of them is more optimally absorbed with a little bit of fat.
If you would like to learn more on organic avocados check out the our radio show we did with Earl Herrick of Earls Organic Produce at www.anorganicconversation.com
• Like almonds? Try them with a glass of red wine. The phytochemicals in red wine somehow enhance the additive effects in vitamin E found in almonds.
You get the idea. If one of these wonderful produce items is good two and perhaps three eaten together can be even better. Now there’s a value you can’t pass up.
Tuesday, April 6, 2010
Bananas make breakfast better
Spring is a great time to get together for the most important meal of the day. Everyone is anxious to get outside, feel the sun on their face and do something fun in the warmth of the day.
I went sailing the other day on the San Francisco Bay and was glad I started the day with a good breakfast. So why not plan a great breakfast to share together before everyone is off doing their thing. You could go with the standard eggs, toast and breakfast meat or veggie sausage and everyone would be happy, but why not break tradition and try something a little different this time. Lets start with some bananas and walnuts.
Bananas are a good source of fiber, potassium and vitamin C; and they contain all the 8 amino acids our body cannot produce itself
And Walnuts are loaded with Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Starting with these will be a good foundation to a very healthy breakfast.
I recommend that you break out from the usual morning banana and nut eating routines, adding them to cereal, tossing them into a smoothies, etc and make yourself some banana walnut pancakes. Mmm, mmm. I had some the other morning and couldn’t believe how great they were. I savored every bite and you will too. They are easy to make and will keep everyone going during the busy day ahead. Here is a recipe I adapted from http://www.mrbreakfast.com
Banana Walnut Pancakes
(4 servings)
* 1 medium organic banana (the riper the better) – cut into slices
* 1-cup flour
* 1-cup buttermilk
* 1/2 cup crushed organic walnuts
* 1 large egg - beaten
* 2 Tablespoons canola oil
* 2 teaspoons sugar
* 1-teaspoon baking powder
* 1/2-teaspoon salt
* 1/2-teaspoon vanilla extract
In a large bowl, sift together flour, sugar, baking powder and salt.
In a separate medium bowl, mix together buttermilk, egg, cooking oil and vanilla.
Add wet ingredients to dry ingredients and mix well.
Pour in 1/2-cup portions onto a heated (medium-high), greased griddle or large fry pan.
Turn the pancake when the visible side starts to show a lot of bubbles.
Add banana slices and walnuts.
Turn over and cook other side until golden brown.
Serve with butter and syrup, or my favorite way with plain organic yogurt and a glass of OJ.
I think I hear the griddle calling!
Spring is a great time to get together for the most important meal of the day. Everyone is anxious to get outside, feel the sun on their face and do something fun in the warmth of the day.
I went sailing the other day on the San Francisco Bay and was glad I started the day with a good breakfast. So why not plan a great breakfast to share together before everyone is off doing their thing. You could go with the standard eggs, toast and breakfast meat or veggie sausage and everyone would be happy, but why not break tradition and try something a little different this time. Lets start with some bananas and walnuts.
Bananas are a good source of fiber, potassium and vitamin C; and they contain all the 8 amino acids our body cannot produce itself
And Walnuts are loaded with Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Starting with these will be a good foundation to a very healthy breakfast.
I recommend that you break out from the usual morning banana and nut eating routines, adding them to cereal, tossing them into a smoothies, etc and make yourself some banana walnut pancakes. Mmm, mmm. I had some the other morning and couldn’t believe how great they were. I savored every bite and you will too. They are easy to make and will keep everyone going during the busy day ahead. Here is a recipe I adapted from http://www.mrbreakfast.com
Banana Walnut Pancakes
(4 servings)
* 1 medium organic banana (the riper the better) – cut into slices
* 1-cup flour
* 1-cup buttermilk
* 1/2 cup crushed organic walnuts
* 1 large egg - beaten
* 2 Tablespoons canola oil
* 2 teaspoons sugar
* 1-teaspoon baking powder
* 1/2-teaspoon salt
* 1/2-teaspoon vanilla extract
In a large bowl, sift together flour, sugar, baking powder and salt.
In a separate medium bowl, mix together buttermilk, egg, cooking oil and vanilla.
Add wet ingredients to dry ingredients and mix well.
Pour in 1/2-cup portions onto a heated (medium-high), greased griddle or large fry pan.
Turn the pancake when the visible side starts to show a lot of bubbles.
Add banana slices and walnuts.
Turn over and cook other side until golden brown.
Serve with butter and syrup, or my favorite way with plain organic yogurt and a glass of OJ.
I think I hear the griddle calling!
Friday, March 19, 2010
Odd name…great taste
If you like springtime citrus, you’ll love the blood orange. These sweet, baseball-sized fruits got their name in ancient times from the deep red colored flesh that is reminiscent of, you guessed it, blood. Perhaps this is what a vegetarian vampire would eat? They might have True Blood, but these are probably tastier. While the name may not be appetizing, their distinctive flavor certainly is. Quite different from other oranges, they have a rich flavor that has hints of raspberry overtones, and even the skin can be slightly sweet.
However, not all blood oranges are the same.
The three most widely grown varieties you’ll find in our produce departments in the U.S. are:
The Moro- most common variety; has a rich flavor, a round shape, and is the most highly colored. This is the one you are most likely buying now.
The Sanguinelli- often first on the market, this oblong shaped fruit has a strawberry red flesh.
The Tarocco - the largest blood orange, it is more elongated than the others. It also has the highest juice content and its almost berry-flavored flesh makes it the best flavored.
You’re probably wondering: what’s the story on these interesting oranges?
The blood orange is an ancestor to the sweet oranges that first arrived from Asia in the 1400's. The "arrance rosse" or blood orange is indigenous to Italy. Apparently they originated in the17th century from a spontaneous mutation somewhere near Mount Etna, in Sicily. It’s believed that the sun and volcanic soil near Mount Etna’s black slopes has something to do with the unique flavor and color of the blood oranges grown there. And who knows - it may be true! These conditions certainly have a large impact on the blood oranges grown in the US.
Bloods grown in Florida don’t have nearly as much of the intense red color as the bloods grown in California. This has been attributed to Florida’s limestone soils and weather. On the other hand, California’s hot summer days and cold winter nights are similar to the weather in Sicily and these conditions bring out the best flavor and color. All of the blood oranges you enjoy from west of the Mississippi are generally California grown.
There are many ways to enjoy blood oranges: fresh out of hand, as juice, made into sorbet or even in salad. I love them peeled and pulled into segments and added to a salad of mixed greens or Arugula and Mizuna, thinly sliced red onions, crumbled goat feta, tossed with balsamic vinegar and olive oil. Mmmm, mmmm. This is one salad that is as colorful as it is tasty. And so healthy for you!
Talk about eating your colors, I say dig in!
If you’d like to learn more about springtime citrus tune into An Organic Conversation on http://www.green960.com Saturday morning 3/20/2010 @ 10am PST or download it at www.anorganicconversation.com after it airs on iTunes as a podcast.
However, not all blood oranges are the same.
The three most widely grown varieties you’ll find in our produce departments in the U.S. are:
The Moro- most common variety; has a rich flavor, a round shape, and is the most highly colored. This is the one you are most likely buying now.
The Sanguinelli- often first on the market, this oblong shaped fruit has a strawberry red flesh.
The Tarocco - the largest blood orange, it is more elongated than the others. It also has the highest juice content and its almost berry-flavored flesh makes it the best flavored.
You’re probably wondering: what’s the story on these interesting oranges?
The blood orange is an ancestor to the sweet oranges that first arrived from Asia in the 1400's. The "arrance rosse" or blood orange is indigenous to Italy. Apparently they originated in the17th century from a spontaneous mutation somewhere near Mount Etna, in Sicily. It’s believed that the sun and volcanic soil near Mount Etna’s black slopes has something to do with the unique flavor and color of the blood oranges grown there. And who knows - it may be true! These conditions certainly have a large impact on the blood oranges grown in the US.
Bloods grown in Florida don’t have nearly as much of the intense red color as the bloods grown in California. This has been attributed to Florida’s limestone soils and weather. On the other hand, California’s hot summer days and cold winter nights are similar to the weather in Sicily and these conditions bring out the best flavor and color. All of the blood oranges you enjoy from west of the Mississippi are generally California grown.
There are many ways to enjoy blood oranges: fresh out of hand, as juice, made into sorbet or even in salad. I love them peeled and pulled into segments and added to a salad of mixed greens or Arugula and Mizuna, thinly sliced red onions, crumbled goat feta, tossed with balsamic vinegar and olive oil. Mmmm, mmmm. This is one salad that is as colorful as it is tasty. And so healthy for you!
Talk about eating your colors, I say dig in!
If you’d like to learn more about springtime citrus tune into An Organic Conversation on http://www.green960.com Saturday morning 3/20/2010 @ 10am PST or download it at www.anorganicconversation.com after it airs on iTunes as a podcast.
Thursday, March 4, 2010
Springtime citrus is a treat, and worth the wait!
I had a peak moment just the other day sitting in the
sunshine eating an orange and a tangerine thinking
how good they tasted. It wasn’t so long ago that Man-
darin oranges and tangerines were reserved for the
winter table. Today, with more varieties available, the season extends into
spring, and all kinds of citrus fruit have a regular place in our spring produce
displays. It’s not uncommon to find Lee mandarins and Page tangerines
through March, and Gold Nugget and Dancy tangerines through April.
The small but tasty Pixie tangerines are available from March through June,
which takes us right into soft fruit season.
Page, Dancy’s and Pixies are now some of my favorite tangerines and have
me looking forward to spring just so I can enjoy their intense orange flesh
and delicious flavor. Honey tangerines have a distinctive flavor and are also
great this time of year. All of these tangerines with their unique sweetness
and vivid color are the perfect perk up for fruit salad. These beauties are
great as dessert with some sliced banana and a little yogurt. If you are a bit
adventurous you can even make your own tangerine sorbet — yummy!
Their sweet flavor also makes a great juice that is a perfect complement to
eggs and waffles. If the juice is too tangeriney, blend in some orange juice.
Valencias are the perfect juicing orange. And speaking of oranges, Navels
are at their peak right night now and would be another great addition to
your lunch routine. And guess what, one navel orange provides more than
a full day’s supply of vitamin C!
Or how about Minneola tangelos; some of you may also know them as
a “Honey Bells.” These springtime favorites are generally large, bright
orange, and somewhat bell or ornament-shaped. Minneola tangelos are a
cross between a Duncan grapefruit and Dancy tangerine. They are seed-
less and have just the right balance of tang to sweet.
Amazingly enough with
all these choices there is
still more citrus to crow
about! This month is
when organic kumquats
are at their best, espe-
cially the Meiwa, which
are round in shape and
are often referred to
as “sweet” kumquats.
Kumquats are entirely
edible with a thin, sweet
skin and a zesty flavored flesh. While commonly used in desserts, my
favorite way to eat them is whole.
Here’s a fun trick to get the best flavor from these little gold gems of the
citrus family. Place the kumquat between the palms of your hands and roll
gently until soft and pliable. Then pop them in your mouth. This action
releases the essential oils that are in the rind, which makes for a deliciously
sweet first bite and great smelling hands.
So now that you are ready to dig in to some citrus head into your favorite store or farmers market
and ask for a sample of any the varieties in stock right now. They are sure to
have something that will make your taste buds rejoice!
If you want to find out more about springtime citrus tune in to www.anorganicconversation.com on March 20th when Earl Herrick of Earls Organic Produce, Helge and I break down what is good this spring and how to get the most from every bite.
Until then relish each and every drop of juicy goodness!
Monday, January 4, 2010
HOLY HANNAH!
Hey Fellow Produce Lover!
I think it could be said that most of us think about sweet potatoes from October through December, and oh the ways we think about using them!!
There are the well known candied sweet potatoes prepared with all sorts of sweet ingredients like brown sugar, marshmallows, maple syrup, molasses, even orange juice that many of you enjoyed around the holidays.
Or if you come from the south it’s no doubt you grew up with Sweet potato pie.
But what about the rest of the year? As the holiday season begins you may want to rethink about adding sweet potatoes as a healthy addition to your daily diet. After all they are rich in complex carbohydrates, fiber, beta-carotene, vitamin C, and vitamin B6. Check this out:
One baked sweet potato (3 1/2 ounce serving) provides about twice the RDA (recommended daily allowance) of vitamin A over 8,800 IU, and provides 42 percent of the Recommended Daily Allowance (RDA) of vitamin C. Further more a 3 1/2 serving is about a 1/3 of the size of a normal sweet potato so just adding one of these to your daily meals can have a sweet and healthy impact.
Now that I have you thinking about using sweet potatoes more often why not try something other than the two most common soft fleshed sweet varieties that are found in most stores today, Jewels and Garnets?
Try a Japanese sweet or a Hannah sweet for a change of pace. Both of these are a bit firmer and dryer than jewels or garnets:
The Hannah has an oblong shape, with a smooth off-white-tan-creamy exterior. The flesh has a light yellow tone that is tender, slightly sweet yet somewhat dry.
Japanese Sweets They have dark-pink skin and white flesh and are slightly sweet similar to yams but with a mild chestnut flavor.
I had a fun discussion about Sweet Potatoes on An Organic Conversation a few weeks back.Click here to go to the website and download the show. And next time, I will share a recipe for using the amazing Hannah and her sweet potato sisters!
Until then, love your produce!
Mark
I think it could be said that most of us think about sweet potatoes from October through December, and oh the ways we think about using them!!
There are the well known candied sweet potatoes prepared with all sorts of sweet ingredients like brown sugar, marshmallows, maple syrup, molasses, even orange juice that many of you enjoyed around the holidays.
Or if you come from the south it’s no doubt you grew up with Sweet potato pie.
But what about the rest of the year? As the holiday season begins you may want to rethink about adding sweet potatoes as a healthy addition to your daily diet. After all they are rich in complex carbohydrates, fiber, beta-carotene, vitamin C, and vitamin B6. Check this out:
One baked sweet potato (3 1/2 ounce serving) provides about twice the RDA (recommended daily allowance) of vitamin A over 8,800 IU, and provides 42 percent of the Recommended Daily Allowance (RDA) of vitamin C. Further more a 3 1/2 serving is about a 1/3 of the size of a normal sweet potato so just adding one of these to your daily meals can have a sweet and healthy impact.
Now that I have you thinking about using sweet potatoes more often why not try something other than the two most common soft fleshed sweet varieties that are found in most stores today, Jewels and Garnets?
Try a Japanese sweet or a Hannah sweet for a change of pace. Both of these are a bit firmer and dryer than jewels or garnets:
The Hannah has an oblong shape, with a smooth off-white-tan-creamy exterior. The flesh has a light yellow tone that is tender, slightly sweet yet somewhat dry.
Japanese Sweets They have dark-pink skin and white flesh and are slightly sweet similar to yams but with a mild chestnut flavor.
I had a fun discussion about Sweet Potatoes on An Organic Conversation a few weeks back.Click here to go to the website and download the show. And next time, I will share a recipe for using the amazing Hannah and her sweet potato sisters!
Until then, love your produce!
Mark
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