Everyday Health Featured Produce:

Pumpkin

Pumpkins contain zinc which promotes reproductive health. Seeds are high in protein and have anti-inflammatory capabilities. Beta-carotene lowers risk of cancer. Pumpkins are rich in vitamins C and E. Choose pumpkins that are firm and slightly heavy. Avoid wrinkled skin and blemishes. Wash pumpkin and remove seeds. Save seeds for baking. Store pumpkins in a cool, dry place.

Everyday Health Recipe for Friday, October 14

Roasted Pumpkin Seeds

Ingredients
1 1/2 cups raw whole pumpkin seeds
2 tsp butter, melted
1 pinch of salt

Instructions
Preheat oven to 300 degrees F. Toss seeds in a bowl with melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.

 

Potatoes

Potatoes contain low calorie complex carbohydrates to supply energy. Fiber is found in the potato’s skin. Potatoes also contain potassium for bone and muscle health and vitamins C and B6. Potatoes should feel heavy. Avoid potatoes with blemishes or sunken spots. Select russet (brown) potatoes for baking and mashing. Select yellow, white or red potatoes for boiling, steaming and roasting. Potatoes can keep for weeks in a cool, dark place.

Everyday Health Recipe for October 7

Potato Apple Hash

Ingredients
1/4 cup olive oil
1 medium onion, peeled and diced small
4 large Yukon Gold potatoes, pared and diced small
2 Tbsp butter
3 Macintosh apples, pared, cored and diced small
1 Tbsp fresh thyme leaves
Salt and pepper to taste

Instructions
In a large non-stick frying pan, heat olive oil and sauté onions over medium heat until translucent.
Add potatoes and sauté until partially cooked. Add apples, butter and thyme; salt and pepper to taste. Cook until potatoes are tender.

 

Apples

Apples contain pectin to help lower cholesterol. Apples improve blood sugar regulation and protect against cancer, especially lung cancer. A large percentage of nutrients are found in the apple’s skin. Look for firm apples with rich color. Do not store damaged apples with the rest of your apples. Wash your apples thoroughly. Store in refrigerator for two or more weeks.

Everyday Health Recipe for September 30

Apple Squares

Ingredients
1 cup sifted all-purpose flour
1/4 cup butter or margarine, melted
1 tsp vanilla extract
1 tsp baking powder
1/2 cup packed brown sugar
1/2 cup chopped apple
1/4 tsp salt
1/2 cup white sugar
1/2 cup finely chopped
1/4 tsp ground cinnamon
1 egg
2 Tbsp white sugar
2 tsp ground cinnamon

Instructions
Preheat oven to 350 degrees F. Grease a 9x9 inch pan. Sift together flour, baking powder, salt and 1/4 teaspoon of cinnamon; set aside. In a large bowl, mix together melted butter, brown sugar and 1/2 cup of white sugar with a wooden spoon until smooth. Stir in the egg and vanilla. Blend in the flour mixture until just combined, then stir in the apples and walnuts. Spread the mixture evenly into the prepared pan. In a cup or small bowl, stir together the remaining cinnamon and sugar; sprinkle over the top of the bars. Bake for 25 to 30 minutes in preheated oven; finished bars should spring back when lightly touched. Cool in the pan, and cut into squares.

 

Sweet Potatoes

Sweet potatoes contain vitamin C, B-complex, iron and phosphorus. They contain Beta carotene, vitamin C and magnesium for inflammation. Sweet potatoes contain anti-oxidants and anti-carcinogen complexes. Choose firm sweet potatoes and avoid produce with cracks, bruises or soft spots. Store sweet potatoes in a cool, dark, well-ventilated place for up to 10 days. Sweet potatoes are more nutritious if cooked with the skins on.

Everyday Health Recipe for September 23

Maple-Roasted Sweet Potatoes

Ingredients
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1/2 teaspoon salt
1 tablespoon lemon juice
Freshly ground pepper, to taste

Instructions
Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.
 

Carrots

Carrots contain cholesterol-reducing calcium pectate and protect against macular degeneration and cataracts. Potassium in carrots is good for bone and muscle health. Carrots also contain vitamins A, C and K. Choose carrots with a bright orange color. Avoid carrots with blemishes and wilting greens. Remove greens before storing. Consume carrots within one to two weeks.

Everyday Health Recipe for Friday, September 16

Chili Roasted Carrots

Ingredients
1 Tbsp canola
1/4 tsp salt
1/2 tsp chili powder
1 pound carrots (5-6 medium), cut into 1/4-inch diagonal slices
1/2 tsp ground cumin
1 Tbsp chopped fresh cilantro
1 Tbsp lime juice

Instructions
Position rack in lower third of oven and preheat to 450 degrees F. Combine oil, chili powder, cumin and salt in a medium bowl. Add carrots and toss well to coat. Spread out on a rimmed baking sheet. Roast the carrots, stirring once, until tender and golden, 20-25 minutes. Toss the carrots with cilantro and lime juice. Serve immediately.

Corn

Corn contains lutein to protect vision and fiber to help prevent colon cancer. Phenolic phytochemicals may help ward off hypertension. Corn is also high in Vitamins B1 (thiamine), B5, C and E. Fresh corn on the cob should have bright green, moist husks. Feel individual kernels by pressing gently against the husk. Corn loses 25% of its sweetness within 24 hours after harvesting. Store corn on the cob in the refrigerator and use within 2-3 days.

Everyday Health Recipe for Friday, September 9

Corn, Tomato and Scallion Salad

Ingredients
4 ears fresh corn, shucked
1 1/2 Tbsp balsamic vinegar
2 Tbsp extra-virgin olive oil
1 lb cherry tomatoes, halved
2 garlic cloves, minced
1/2 cup coarsely chopped scallion greens

Instructions
Cut away the corn kernels from the ears, discarding the cobs. Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then sauté corn with salt and pepper to taste, stirring, until tender, about 4 minutes. Add garlic and sauté, stirring, 1 minute. Add vinegar and cook, stirring, until most is evaporated, about 1 minute. Add tomatoes and cook, gently stirring, 1 minute. Remove skillet from heat and stir in scallions. Transfer vegetables to a large plate to cool and season with salt and pepper. Note: Salad can be made 1 day ahead and chilled, covered.
 

Summer Squash

Squash is high in omega-3 fatty acid, vitamins B1, B6, B3. Winter squash are an excellent source of vitamin A, C, potassium, dietary fiber and manganese. Vitamins A and C, manganese and magnesium promote heart health. Fiber lowers risk of heart disease. Squash contains antioxidants that reduce inflammation to improve symptoms of asthma and arthritis. Squash should be heavy for its size.
Choose squash with shiny, unblemished rinds. Avoid squash that are overly large or small.

Everyday Health Recipe for September 2

Sautéed Zucchini & Squash with Parmesan

Ingredients
2 tsp extra-virgin olive oil
2 lbs. zucchini & yellow squash (about 4 medium), sliced 1/4" thick
1/8 tsp salt
1/4 tsp freshly ground pepper
1/2 cup finely shredded Parmesan Cheese (1 oz.)

Instructions
Heat oil in a large nonstick skillet over medium heat. Add zucchini and squash and cook, stirring every two-three minutes, until tender and most of the slices are golden brown, about 25 minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine. Sprinkle with cheese, cover and cook until the cheese is melted, 1-2 minutes more. Serve warm.
 

Tomatoes

Tomatoes contain lycopene, a cancer-fighting antioxidant. They also provide lutein for healthy vision and potassium for bone and muscle health. Tomatoes are a great source of vitamins A, C and E. Choose a tomato with a deep, rich color. Tomatoes should have smooth skin with no cracks or soft spots. Store them at room temperature. Ripe tomatoes should be eaten within 1-2 days.

Everyday Health Recipe for August 26

Roasted Yellow Tomato Salsa with Cilantro

Ingredients
2 pints of yellow cherry or heirloom tomatoes, halved
1 small red onion, diced
3 cloves garlic, chopped
3/4 cup corn kernels
2 tsp dried or fresh cilantro
Sea salt
Olive oil
White balsamic vinegar

Instructions
Preheat the oven to 375 degrees F. In a roasting pan combine: 2 pints of yellow cherry or heirloom tomatoes, halved 1 small red onion, diced 3 cloves garlic, chopped 3/4 cup corn kernels, 2 tsp dried cilantro, Sea salt. Drizzle with: Olive oil and white balsamic vinegar. Toss to coat. Roast in a preheated oven until the tomatoes are soft and sweet, about 25 to 30 minutes. Stir the mix halfway through roasting. Cool before storing. Store covered in the fridge. Just before serving, allow the salsa to come to room temperature. Garnish with fresh chopped cilantro. Serve with brown rice tortilla chips, corn chips or triangles of toasted garlic bread.
 

Bell Peppers

Bell peppers contain the cancer-fighting antioxidant lycopene, beta carotene to protect against cataracts and vitamin A to protect your vision. Bell peppers also contain vitamins C, B6 and B9 (folic acid). Skin should be firm and without wrinkles or black spots. Peppers should feel heavy for their size. Store bell peppers in a plastic bag in the refrigerator. Peppers will stay fresh for about a week.

Everyday Health Recipe for Friday, August 19

Roasted Red Bell Pepper Potato Soup

Ingredients
3 large red bell peppers
3 cloves garlic
1 medium yellow onion, peeled and diced
1 quart chicken stock
1 large russet potato, peeled and diced
1/4 cup skim milk
2 Tbsp butter
Cayenne, salt and pepper to taste

Instructions
Roast red peppers on grill or in broiler. Place blackened peppers in a Ziploc bag and let them steam for 10-15 minutes. Remove peppers from bag, peel off blackened skins, remove seeds. Chop the peppers roughly. Heat the butter in a large pot over medium high heat. Add chopped onion and sauté for 2-3 minutes. Add the potatoes and cook another 1-2 minutes, then add garlic and roasted peppers. Stir well and cook for 2 minutes. Add the stock, stir and bring to a simmer. Cook over medium heat until potatoes soften. Puree soup in a blender until smooth. (Fill blender only 1/2 way up with soup to prevent spillage) Return soup to pot and heat over low heat. Add milk, stir well. Season to taste.
 

Green Beans

Green beans are a good source of fiber, which lowers cholesterol and controls blood sugar levels. Green beans also contain potassium for bone and muscle health and vitamins A, C and K. Choose beans with a bright green color. Look for green beans that snap when you bend them. Beans can be kept refrigerated in a plastic bag for several days.

Everyday Health Recipe for Friday, August 12

Green Beans with Almonds & Thyme

Ingredients
2 lbs fresh green beans, trimmed
2 Tbsp fresh thyme, chopped
1 Tbsp Dijon mustard
1/3 cup slivered almonds, lightly toasted
1 tsp garlic salt
1/4 cup olive oil

Instructions
Cook the green beans in a large pot of boiling salted water until just crip-tender, about 5 minutes. Drain the beans and transfer them to a large bowl of ice water, cooling them completely. Drain the beans well. Heat the oil in a large, heavy skillet over medium high heat. Whisk in half of the fresh thyme, the Dijon mustard and garlic salt into the oil. Add the beans to the skillet and toss until heated through, about 4 minutes. Transfer to a serving bowl. Sprinkle with toasted almonds and the remaining thyme. Total Servings: 8
 

Pears

Pears are high in fiber to lower cholesterol levels. Folate helps to protect nervous system and brain function and boron helps the body retain calcium. Pears are a great source of vitamins B2, C and E. Store bought pears are typically unripe and require a few days of maturing. Pears are ripe when their skin yields to gentle pressure. The skin of a pear should be free of bruises, punctures and dark spots. Store pears at room temperature to ripen.

Everyday Health Recipe for Friday, August 5

Roasted Pear and Greens with Pear Vinaigrette

Ingredients
6 small ripe pears
2 Tbsp packed light brown sugar
8 cups torn mixed salad greens
1/4 cup vegetable oil
2 Tbsp lemon juice
4 cups torn radicchio leaves
1/2 cup roasted almonds, coarsely chopped

Pear Vinaigrette
1/2 cup pear or cider vinegar
1 Tbsp shallots, minced
3 Tbsp vegetable oil
1 pinch pepper

Instructions
Preheat oven to 425 degrees F. Peel and halve pears; core, if desired. Place cut side up, in 13 x 9 inch
glass baking dish. In a small bowl, whisk together the oil, sugar and lemon juice; brush over all pears.
Roast until caramelized and tender, basting once, about 40 minutes. Let cool in pan. Transfer 1 tsp of
the pan juices to small glass measuring cup for vinaigrette.

Pear Vinaigrette: Add vinegar, oil, shallots, salt and pepper to reserved pan juices in glass measuring
cup. In a large bowl, toss together salad greens, radicchio and vinaigrette; divide among plates. Slice
pear halves into quarters and arrange on salads. Sprinkle with almonds. Total Servings: 4
 

Garlic

Garlic helps fight against breast, prostate and colon cancer. Fiber aids in controling blood sugar levels. Garlic contains potassium for bone and muscle health. Store fresh garlic in the refrigerator. Store-bought, dried garlic will last for several months at room temperature in a dark, dry place. Crush garlic at room temperature and let sit for 15 minutes for maximum health benefits.

Everyday Health Recipe for Friday, July 29

Roasted-Garlic Spread

Ingredients
2 whole bulbs of garlic
8 ounces sour cream
1/4 cup walnuts
1 Tbsp olive oil

Instructions
Preheat oven to 400 degrees F. Remove any loose, papery skin from garlic bulbs, leaving bulbs intact.
Place bulbs in small baking pan; cover with foil and bake until soft when squeezed, about 50 minutes.
Meanwhile, place walnuts in small baking pan and bake in same oven with garlic 7 to 10 minutes, until
toasted, stirring once. Cool. When garlic is cool enough to handle, separate garlic into cloves.
Squeeze soft garlic from each clove into small bowl; discard skin. (You should have about 1/3 cup.)
In food processor with knife blade attached, blend garlic, sour cream, olive oil, salt and walnuts
until smooth. Spoon into serving bowl; cover and refrigerate up to 3 days if not serving right away.
Total Servings: 1 1/4 cups
 

Cabbage

Steamed cabbage helps lower cholesterol. Phytochemicals found in cabbage contain anti-cancer properties. Cabbage is a good source of folic acid, potassium, vitamins C, D and E. Select a cabbage that is heavy for its size. Leaves should be crisp and stem end should be dry. Avoid decayed or broken heads and yellowed wilted leaves. Cabbage should be stored in the refrigerator wrapped in plastic.

Everyday Health Recipe for Friday, July 22

Cabbage Soup

Ingredients
3 Tbsp olive oil
4 tsp chicken bouillon
1/2 onion, chopped
1 tsp salt, or to taste
2 cloves garlic, chopped
1/2 tsp black pepper, or to taste
2 quarts water
1/2 head cabbage, cored and coarsely chopped
1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced

Instructions
In a large stockpot, heat olive oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes. Stir in water, bouillon, salt and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes. Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.
Total Servings: 8
 

Strawberries

Strawberries contact phytonutrients and antioxidants to fight cell-damaging free radicals.  They also contain potassiaum and magnesium to help lower blood pressure and are high in dietary fiber.  There is more vitamin C in a cup of strawberries than an orange.

Everyday  Health Recipe for Friday, July 15

Almost Guilt-Free Strawberry Shortcake

Ingredients
For shortcakes:
• 1 Tbsp baking powder
• 1/2 cup heavy cream
• Sanding or granulated sugar, for sprinkling on top
• 1 3/4 cups all-purpose flour
• 1/2 tsp salt
• 1/3 cup plain yogurt
• 3 Tbsp granulated sugar
• 1/2 stick cold, unsalted butter, cubed
• Heavy cream, for brushing on top
For filling:
• 2 1/2 to 3 pints fresh strawberries,
rinsed, hulled and sliced
• 1 Tbsp chopped crystallized ginger, or to taste (optional)
• Honey, to taste
• Non-fat Greek yogurt

Instructions
Preheat oven to 425 degrees F; line a baking sheet with parchment paper. Whisk flour, sugar, baking powder and salt together in a bowl. Cut butter into flour mixture using a pastry blender until butter is size of peas. Stir cream and yogurt together in a second bowl, add to flour mixture, and blend with a fork just until dough comes together. Pat out dough on a lightly floured surface into a circle about 1-inch thick. Using a 2 1/2-inch round cutter, cut out as many shortcakes as possible and place on prepared baking sheet. Gently press scraps into a 1-inch-thick circle and cut remaining biscuits. (Note: Avoid twisting the cutter into the dough. That will seal the sides and prevent the shortcakes from rising as high as they should.) Brush with cream and sprinkle with sugar. Bake until golden, about 15 minutes. In a bowl, mix strawberries with crystalized ginger and a little bit of honey, if you like. Stir a little honey into the Greek yogurt, as well. When shortcakes are cool enough to handle, split each one in half horizontally. On each bottom half, spoon a small dollop of yogurt, then top with strawberry mixture; repeat with a little more yogurt, then more strawberries. Replace the top of each shortcake and serve.