Flax

Flax:

About:

Flax (Linum Usitatissium) , also known as "common flax" or "linseed", is a food and fiber crop cultivated in cooler regions of the world.  

Canada is the world's largest producer of oilseed flax followed by Russia, France, and Argentina. 

In the U.S. and Canada most commercial flax production involves oilseed varieties of flax in which the seeds will eventually be dried and crushed and used to produce different grades of oil.  Flax seeds are small brown, tan, or golden colored seeds that are the richest source of omega-3 fatty acids known.

History:

Sometime between 4000 and 2000 BC flax cultivation became common practice in countries bordering the Mediterranean Sea and in regions of the Middle East.  From the very beginning the value of flax was both culinary and domestic since flax could be spun into linen     to provide clothing and other textile related products.  

The earliest evidence of humans using flax was as a textile from the present day Republic of Georgia dating back 30000years.  Evidence exists of a domesticated oilseed flax with increased seed size by 9000 years ago in Syria.  Use of the crop had spread reaching Switzerland and Germany by 5000 years ago.  In China and India domesticated flax was cultivated by at least 5000 years ago.  Flax was extensively cultivated in ancient Egypt, where the temple walls had pictures of flowering flax, and mummies were entombed in linen..  Egyptian priests only wore linen as flax was considered a symbol of purity.

Uses: 

Flax is grown for its oil, used as a nutritional supplement, and as an ingredient in many wood finishing products.  Flax is also grown as an ornamental plant in gardens.  Flax fibers are used to make linen.  Flax fibers are taken from the stem of the plant and are 2 - 3 times as strong as cotton.   Flax is grown on the Canadian prairies for linseed oil which is used as a drying agent in paints and varnishes and in products such as linoleum and printing ink.

Flax seed Benefits:

1. High in fiber, low in carbs
2. Healthy skin and hair - can improve symptoms of acne, rosacea, eczema , and dry eye syndrome
3. Weight loss - full of healthy fat and fiber
4. Lower cholesterol  also gluten free 
5. Anti inflammatory
6. High in antioxidants (Lignans) Lignans are known for their anti-viral and anti-bacterial properties
7. Digestive health
8. Anti - Cancer - proven fighter of breast, prostate, ovarian, and colon cancers
9. High in Omega-3 fatty acids
10. Menopausal symptoms 

2 to 3 tablespoons of flax seeds per day are enough to be beneficial.

Flax seeds are best consumed ground as our bodies cannot digest the seeds whole to access the  nutrients.

Adding Flax seeds in your Diet:

• Add 1 to 3 TBS to a morning smoothie
• Mix a TBS in with yogurt and raw honey
• Bake into muffins, cookies and breads
• Add to granola
• Can be mixed with water and used as an egg substitute
• Sprinkle on hot or cold cereal
• Sprinkle on vegetables

So..... East up !  Enjoy !  I'll show you how.

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Quinoa

Quinoa:

About:

Quinoa (pronounced: keen - wah) is the common name for Chenopodium quinoa of the flowering plant family Amaranthiceae.  It is grown as a grain crop primarily for its edible seeds.  It is a pseudocereal rather than a true cereal due to its not being a grass.  Quinoa is closely related to the edible plants beetroot, spinach, and amaranth.

When cooked the nutrient composition is comparable to common cereals like wheat and rice supplying a moderate amount of dietary fiber and minerals.  Quinoa is gluten free and considered easy to digest.  2013 was declared the International Year of Quinoa

There are 3 main types of quinoa: white, red, and black.

History:

Quinoa originated in the Andean region of Peru, Bolivia, Ecuador, Columbia,m and Chile.  The Incas, who considered the crop to be sacred called the crop "Mother of all grain."  It was domesticated 3000 to 4000 years ago for human consumption.  It has become increasingly popular in the U.S. , Canada, Europe, Australia, China, and Japan.  Quinoa has become popular in the Jewish community as a substitute for the leavened grains that are forbidden during the Passover.  In 2013 the "Orthodox Union", the world's largest kosher certification agency announced it would begin certifying quinoa as kosher for Passover. 

Nutrition:

Quinoa is one of the few plant foods that contain all nine amino acids of protein.  It is also high in fiber, magnesium, B-vitamins, iron, potassium, calcium, phosphorus, vitamin E, and various beneficial antioxidants.  Quinoa is gluten free. 

Health Benefits:

1.  Protein - 8 grams                                                                                                                              Fiber - 5 grams                                                                                                                                Manganese - 58% RDA                                                                                                                  Magnesium - 30% RDA                                                                                                                  Phosphorus - 28% RDA                                                                                                                  Folate - 19% RDA                                                                                                                            Copper - 18% RDA                                                                                                                          Iron - 15% RDA                                                                                                                              Zinc - 15% RDA                                                                                                                              Potassium - 9% RDA 

           Over 10% Vitamins B1, B2, B6                                                                                                                Small amounts calcium, B3 (niacin) and vitamin E                                                                                  Total 222 calories with 39 grams of carbs and 4 grams fat, and a small amount of omega3                     fatty acids.  No GMO, gluten free.

      2.  Contains the plant compounds quercetin and kaempferol which are flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.  Quercetin and kaempferol have also been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animals.

     3.  Quinoa is much higher in fiber than most grains

    

     4.  Very high in protein with all the essential amino acids  

     5.  Has a low glycemic index , however is relatively high in carbohydrates

     6.  High in important minerals like iron and magnesium

     7.  Has beneficial effects on metabolic health.  Studies found quinoa significantly reduced blood                 sugar, insulin, and triglyceride levels

     8.  Very high in antioxidants

     9.  May help you loose weight because it is high in protein which can increase metabolism and                 reduce appetite.

Preparation:

Put 2 cups of water or broth in a pot.

Add 1 cup raw, rinsed quinoa, with a dash of salt.

Boil for 15 - 20 minutes until water absorbed 

Eat.

Eating Ideas:

• Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander.  Season to taste.  eat as a salad. 
• Add nuts and fruits to cooked quinoa and serve as a breakfast porridge. 
• Add quinoa to vegetable soup.
• Use quinoa as a substitute for bulgar wheat when making tabbouleh.

So..... East up !  Enjoy !  I'll show you how.

Simple but Good:

Quinoa with Black Beans and Corn

3 cloves garlic, minced

1 onion chopped

1 tsp olive oil

3/4 cup raw quinoa rinsed with cold water

1 1/2 c vegetable broth 

1 tsp cumin 

1/4 tsp Cayenne pepper

Salt and pepper to taste 

1 c cooked kernel corn 

2 cans black beans drained and rinsed

1/2 cup chopped cilantro

Heat oil in saucepan over medium heat and saute onion and garlic until lightly brown (about 10 

minutes).

Mix quinoa into onion mixture and cover with broth.  Add cumin,  cayenne, pepper, and salt.  Bring to a boil Cover and  simmer until broth is absorbed (about 20 minutes.

Stir in corn and cook about 5 minutes.  Add black beans and cilantro.. 

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Ugli Fruit

Ugli Fruit:

About:

The ugli fruit is a form of tangelo from Jamaica that was developed by crossing a grapefruit, an orange,  and a tangerine.   The name "ugli" is a variation  of the word "ugly" used do to the fruit's unsightly appearance.  It has a rough, wrinkled, greenish-yellow rind with an orange pulpy citrus inside.  The name "Ugli" is actually a registered trademark of Cabel Hall Citrus Limited, which markets the fruit.  

The light green surface blemishes turn orange at the peak of ripeness.  As a  tangelo the ugli is slightly larger than a grapefruit with fewer seeds.  The flesh is very juicy and tends towards the sweet side of the tangerine rather than the bitter side of the grapefruit with a fragrant rind.  The taste is often described as  more sour than an orange and less bitter than a tangerine.

The Ugli Fruit may also be called Uniq Fruit or Unique Fruit 

History:

The ugli fruit was discovered as an accidental seedling in Brown's Town, Jamaica where it was propagated and exported starting in 1914. 

Health Benefits:

There are only 45 calories in a serving of half of one fruit.  A serving contains 70% of the recommended allowance of vitamin C, which is great for fighting infections and important for the formation of collagen and maintaining artery  elasticity.  The ugli fruit has a good supply of calcium as well as vitamin A  with 8% of your daily fiber needs.  The ugli fruit is cholesterol free and has a low glycemic index.

Season:

The Ugli is in season from December to April.  It is distributed in the U.S. and Europe between November and April, and occasionally available from July to September.  

Selecting and Storing:

Choose fruit that is heavy for its size.  Do not be concerned about surface scarring, uneven color, or loose skin.  Smaller fruit tends to be more flavorful, and sweeter.  Check for soft or brown spots and press them with your thumb, if  the skin gives through, the fruit is probably spoiled. 

Store at room temperature and use within 5 days, or refrigerate for up to 2 weeks. 

So..... East up !  Enjoy !  I'll show you how.

Simple but Good:

Ugli Fruit Smoothie:

1 ugli fruit peeled and quartered

1 banana 

1/4 cup pineapple juice 

1/4 cup milk 

2 TBS sugar

8 ice cubes

Peel and cut up the ugli fruit.  Peel and slice the banana.  Put the ugli fruit, banana, pineapple juice, milk, and sugar into a blender and blend until smooth.  Add ice and blend again. 

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                             

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Radishes

Radishes:

About:

The radish (Raphanus raphanistrum) is an edible root vegetable domesticated in Europe in pre-Roman times.  Radishes have numerous varieties varying in size, flavor, and color.  Radishes are grown and consumed throughout the world, being mostly eaten raw as a crunchy salad vegetable.  Radishes are a common garden crop in the U.S. , and their fast harvest cycle makes them a popular choice for children's gardens.

Radishes can be categorized into four main types according to the season they are grown, and a variety of shapes, lengths, colors, and sizes, such as red, pink, white, gray-black, or yellow with round or elongated roots that ca grow longer than a parsnip. 

History:

Radishes are mentioned in historical Chinese annals as early as 2700 BC.  Egyptians cultivated them before building the pyramids.  The only region wild forms have been found is in southeast Asia.  Greek and Roman agriculturalists of the first century AD gave details of small, large, round, long, mild, and sharp varieties.  The radish seems to be one of the first European crops introduced in the Americas. 

My Story:

I remember as a little kid my parents eating radishes in their salad.  They did not give the radishes to kids because of the spiciness.  It was later when I was in the Produce department that I got to know radishes with the tops on them.  In the supermarket we would display radishes with the tops down in a bed of ice with the red radish up then surrounded by a horseshoe of green onions. it made a nice presentation. 

Health Benefits:

 Radishes are a good source of vitamin C - helping to rebuild tissues and blood vessels, and keeping bones and teeth strong.  Radishes can regulate blood pressure, relieve congestion and prevent respiratory problems such as asthma or bronchitis.  They have antibacterial, anti fungal, and detoxifying properties and contain compounds that soothe rashes, dryness, and other skin disorders.  Eating radishes can help in the removal of bilirubins.  Radishes contain fiber which helps keep our system flushed and functioning with regularity.  Radishes contain an important antioxidant compound called sulforaphane, which is a proven inhibitor of prostate, colon, breast, ovarian, and other cancers. 

Here is a list of 9 radish benefits:

1. Naturally cooling - can decease excessive heat in the body
2. Soothe sore throats - helps eliminate mucous in the body
3. Aids digestion - natural cleansing agent fora the digestive system
4. Prevents viral infections - high in vitamin C
5. Eliminates toxins - helps break down and eliminate toxins and cancer causing free radicals
6. Protects against cancer - as a member of the calciferous vegetable family, they contain phytonutrients, fiber, vitamins, and minerals that are cancer protecting
7. Relieves indigestion - have a calming effect on the digestive system
8. Low in calories, high in nutrients - less than 20 calories in a cup of radishes
9. Keeps you hydrated -   have high water content and lots of vitamin C as well as phosphorus, and zinc. 

Season:

Locally grown radishes are in season early in the spring, but radishes from Florida and Texas, the highest producers, are available all year. 

Selecting and Storing:

Where possible, buy radishes with the tops on.  The tops should be fresh and green, not yellow.  The color of radishes with their tops is usually brighter and they have a fresher, spicier flavor.  Radishes also come in cello bags with the tops removed.  Look for bright red color and no black spots. 

Refrigerate radishes with the tops on in the crisper drawer or in a plastic bag.  Cello bag radishes should also be stored in tahe refrigerator. 

Radish should have their tops removed, which can be cooked and eaten as a green,usually with another green such as spinach, and washed then thinly sliced and added to a salad. 

So..... Eat up !  Enjoy !  I'll show you how.

Simple but good:

Sauteed Radishes

1 TBS butter 

20 radishes, ends trimmed and cut in half

Salt and pepper to taste

Heat butter in a skillet over low heat.  Arrange radishes cut side down in the melted butter. Season with salt and pepper.  Cook, stirring occasionally until radishes are browned and softened, about 10 minutes. 

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Peanuts

Peanuts:

About:

  The peanut (Arachis hypogaea), also known as "ground nut" and "goober", is a crop of global importance.  It is widely grown in the tropics and subtropics being important to both smallholder and large commercial producers.  It is classified as both a grain legume and , because of its high oil content, an oil crop.  

Peanut pods develop under the ground which is very unusual among crop plants.  

Peanuts are similar in taste and nutritional profile to tree nuts such as walnuts and almonds.  The botanical definition of a "nut" is a  fruit whose ovary wall becomes very hard at maturity.  Using this criteria the peanut is not a nut but rather a legume.  There are literally thousands of peanut varieties.  The four most popular major groups are: Spanish, Runner, Virginia, and Valencia. 

History:

The oldest known archaeological remains of pods have been dated at about 7600 years old.  They were found in Peru.  Cultivation of peanuts was well established in Mesoamerica well before the Spanish arrived.  The peanut was spread worldwide by European traders, and cultivation is now widespread in tropical and subtropical regions.  In the English-speaking world is most important in the U.S. .  Although it was mainly a garden crop for much of the colonial period, it was mostly used as animal feed until the 1930's.  The U.S. Dept. of Agriculture initiated a program to encourage agricultural production and human consumption of peanuts in the late 19th and early 20th centuries.  George Washington Carver developed hundreds of recipes for peanuts during his tenure in the program. 

Peanuts as Food:

Peanuts are processed into butter, oil, flour, and flakes.   Peanut oil has a mild flavor and a relatively high smoke point.  Peanut oil is monounsaturated and resistant to rancidity.

Peanut flour is lower in fat than peanut butter.  It is high in protein and gluten free. 

Boiled peanuts are a popular snack in the Southern U.S.  as well as India, China, and West Africa.  In the U. S. south boiled are often prepared in briny water.

Dry roast4ed peanuts can be roasted in the shell or shelled in a home oven spread one layer deep and baked at 350 degrees for 15 - 20 minutes for shelled, or 20 - 25 minutes in shell. 

In the U.S. peanuts and peanut butter are the most popular nut choice and comprise 67% of all nut consumption.

Nutrition:

Peanuts are a very good source of copper, and a good source of manganese, vitamin B3, folate, biotin, vitamin E , phosphorus, vitamin B1 and protein. 

Health Benefits:

Peanuts are rich in monounsaturated fats, which help reduce the risk of cardiovascular disease.  Peanuts contain the same healthful fat found in olive oil and are also rich in antioxidants found in many fruits.  Peanuts contain reservatrol, a flavonoid studied in red grapes and red wine which improves blood flow to the brain by as much as 30% reducing the risk of stroke./  

The nutrients found in peanuts include folic acid,  phytosterols, phytic acid, and reservatrol which may have anti-cancer effects.  A 20 year study that collected data on over 80,000 women showed that women who eat at least 1 ounce of nuts, peanuts, or peanut butter each week have a 25% lower risk of developing gall stones.  Research published in the Journal of Neurology, Neurosurgery, and Psychiatry indicates regular consumption of niacin rich foods like peanuts provides protection against Alzheimer's disease and age related cognitive decline.  In another 28 month study 8865 adult men and women in Spain found participants who ate nuts at least 2x's per week were less likely to gain weight than participants who never or almost never eat nuts.  

Selecting and Storing:

Shelled peanuts are available in prepackaged containers and bulk bins.  In bins they should be covered and have a good turnover.  Make sure there is no evidence of moisture or insect damage. 

Whole peanuts in shell are usually available in bags or bins,.  If possible shake to determine if they are heavy for their size and do not rattle, a sign they have dried out.  These should be free from cracks, dark spots, and insect damage.

Shelled peanuts should be kept in a tightly sealed container in the refrigerator for up to 3 months, or 6 months in the freezer.  Peanuts in the shell can be stored in a cool dry place, kept in the refrigerator their shelf life is about 9 months.  

Allergies:

Peanuts are among the eight food types considered to be major food allergens in the U. S. requiring identification on food labels.  

Peanuts have consistently determined to have high oxalate content.  Oxalates are naturally occurring organic acids found in a wide variety of foods that need to be restricted to prevent over accumulation  in the body., 

Uses:

• Spread some nut butter on your morning toast or bagel
• Make your peanut butter and jelly sandwich on whole wheat bread
• Fill a celery stick with nut butter for an afternoon snack
• Sprinkle a handful of nuts over your morning cereal, lunchtime salad, and dinner steamed vegetable
• Enjoy a handful of roasted nuts as a snack.

So..... Eat up!  Enjoy!  I'll show you how.

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Jerusalem Artichokes (Sunchokes)

Jerusalem Artichokes (Sunchokes):

About:

Jerusalem artichokes (Helianthus tuberosis) is a bumby, fleshy, root vegetable of the sunflower family.   Its underground, nutty, flavorful starch rich root is eaten much the same as a potato in many parts of Western Europe and Mediterranean regions.  Not to be confused with Globe Artichokes, which are edible flower buds, it is not an artichoke from Jerusalem.   Some other common names for the Jerusalem artichoke are "sunchoke", "Canadian truffles",and "topinambour"  

History:

Jerusalem artichokes are native to Central America.  They were first cultivated by the Native Americans long before the arrival of Europeans.  They were found domestically grown in Cape Cod in 1605.  Jerusalem artichokes were brought to France, and by the mid 1600's were commonly consumed in Europe and the Americas.  Jerusalem artichokes were titled, "Best Soup Vegetable at the 2002 Nice Festival for Heritage of French cuisine. 

Health Benefits:

Jerusalem artichokes are moderately high in calories, similar to a potato, but has negligible amounts of fat a contains no cholesterol..  Its high quality phyto-nutrition profile is comprised of dietary fiber and antioxidants in addition to small portions of minerals such as potassium, iron, and copper, and vitamins such as vitamin C, vitamin A, and vitamin E.  These vitamins along with flavonoid compounds like carotenes help scavenge harmful free radicals and there-by offer protection from cancer's inflammation and viral coughs and colds.  

Season:

Jerusalem artichokes, also called Sunchokes are commonly found in U.S. markets year round , but are there best from November to March. 

Selecting and Storing:

Select tubers with smooth surfaces , as they pose less difficulty in preparation.  Look for average size clean, firm tubers.  Avoid any that are sprouted, diseased or have bruised roots.  

Once home store in a cold, dark section of the refrigerator for up to 10 days. 

Using:

Jerusalem artichokes can be cooked much the same way as potatoes or parsnips, and are excellent roasted, sauteed or dipped in batter and fried, or pureed to make a delicious soup.  

Jerusalem artichokes can also be:

• finely julienned as a great addition to salads or slaw
• cut into thin slices and fried in vegetable oil like potato chips
• boiled and pureed to use as a dip or filling for pancakes
• added as a complement to potatoes or in soups or stews
• roasted as a side side dish 

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good: 

Roasted Jerusalem Artichokes:

1 lb Jerusalem artichokes

3/4 cup olive oil

2 TBS dried thyme

1 TBS minced garlic

Sea salt to taste

Preheat oven to 350 degrees F. 

Scrub Jerusalem artichokes, and cut out eyes.  Cut into 1 inch cubes.

Mix olive oil, thyme. garlic, and sea salt in a large bowl.

Add Jerusalem artichoke pieces in an evenly spaced layer on a baking sheet.

Roast in the preheated oven until tender (about 35 - 45 minutes).

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Guavas

Guavas:

About:

Guavas are common tropical  fruits cultivated and enjoyed in many tropical and subtropical regions.  The "apple guava" (Psidium guajava) is a small tree in the Myrtle family native to Mexico, Central America, and northern South America.  It is the most frequently eaten species often referred to as "the guava".   Soft, sweet, and fragrant, when ripe guavas are small, round or oval  with varying colors from yellow to pink to dark red.  Guavas have a pronounced and typical fragrance similar to lemon rind, but less sharp.  The outer skin may be rough often with a bitter taste, or soft and sweet.  Although the guava is cultivated and favored by humans, many animals and birds consume it readily dispersing its seeds in their droppings.  

History:

Guavas originated from an area thought to extend from Mexico or Central America and was distributed throughout tropical America and the Caribbean region..  They were adopted as a crop in subtropical and tropical Asia, the southern U.S. and tropical Africa.   One of the first references to guava fruit was made in 1526 in the West Indies.  They were not introduced in Florida until 1847. 

My Story:

I don not remember having guavas very often in the produce department, but I do remember having guava juice in cans down the juice aisle of the grocery department.  Guavas were not something we had in our house very often. 

Uses:

In Mexico the guava aqua fresca beverage is popular.  The entire fruit is a key ingredient in punch and the juice is often in culinary sauces both hot and cold.  In many countries guava is eaten raw typically cut into quarters or eaten like an apple.  It is known as the winter national fruit of Pakistan. Because of its high level of pectin guava is extensively used to make candies, preserves, jellies, jams, and marmalade, and also for juices.   

Wash the entire guava as the rind is edible.  Slice and eat the entire fruit or cut it in half and scoop out the insides.  Refrigerate any leftover cut fruit. 

Nutrition:

Guavas are rich in dietary fiber and vitamin C with moderate levels of folic acid.  A single guava contains 4 times the vitamin C as an orange.  Guavas are a very good source of vitamin A and flavonoids like beta-carotene, lycopene, lutein amd cryptoxanthin.  They are a very rich source of potassium and a moderate source of B-complex vitamins such as pantothenic acid, niacin, vitamin B-6.  Minerals present in guavas include magnesium, copper, and manganese.

Health Benefits:

Health benefits of guava include the treatment of diarrhea, dysentery, constipation, cough, cold, skin care high blood pressure, weight loss, and scurvy.  Intake of guava can help patients with diabetes.  The high level of dietary fiber in guava helps regulate the absorption of sugar by the body which decreases the chances of major spikes and drops in insulin and glucose in the body.
Adding guava to your diet can inhibit the growth and metastasis of cancerous cells.  Guavas are rich in lycopene, a powerful antioxidant that has been successful in reducing prostate cancer risk.
Guava helps reduce cholesterol in the blood and prevents it from thickening thereby maintaining the fluidity of blood and reducing high blood pressure.

Season: 

Late spring, summer, and early fall. 

Choosing and Storing:

Choose guavas that do not have any blemishes and give slightly to gentle pressure.

Avoid guavas that are hard or have blemishes.

Ripen guavas at room temperature for a day or two.  Refrigerate ripened guavas up to 4 days.  Frozen ripe  guavas will keep up to 8 months.

So..... Eat up!  Enjoy!  I'll show you how.

Simple but Good: 

Guava Jelly:

3 cups guavas, peeled and chopped

3 cups water

1 TBS apple cider vinegar

3/4 cup sugar

2 limes, juiced

1 tsp salt

Place all ingredients in a medium saucepan.  Bring to a boil.  Reduce heat to medium low and simmer for 30 minutes.

Remove from heat and let cool.  Pour mixture through a fine mesh sieve to separate the seeds.  Use a large spoon to press solids to release juices.

Return seedless mixture to saucepan and return to a boil.  Reduce to medium low and let simmer for 40 minutes, or until thickened. 

Remove from heat and let cool.  Pour into jars and refrigerate until use.  The jelly will thicken as it cools. 

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