Walnuts

Walnuts:

About:

Walnuts originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years.  A walnut is the nut of any tree of the genus Juglans, particular, Persian or English walnuts.  Technically the walnut is the seed of a drupe or drupacious nut and thus not a true botanical nut.  It is used for food after being processed, while green for pickled walnuts or after full ripening for its nutmeat.   The walnut is nutrient dense with protein and essential fatty acids. 

There are at least 30 different cultivars of walnuts grown world-wide.  The 2 most common species of walnuts are grown for their seeds - the Persian or English walnut and the black walnut.  The English walnut originated in Persia and the black walnut is native to eastern North America.  The black walnut is of high flavor but due to its hard shell and poor hulling characteristics is not grown commercially.  Many walnut cultivars have been developed commercially which are nearly all hybrids of the English walnut.

In 2016 worldwide production of walnuts was 3.7 metric tons with China contributing 48% of the world total followed by the U.S. , Iran, Turkey, Mexico, Ukraine, and Chile.

Health Benefits:

1.  Good for Your Heart - Walnuts are an excellent source of monounsaturated fatty acids which contribute to heart health.  A diet rich in walnuts can lead to a reduction in bad cholesterol and a boost in good HDL cholesterol.

2.  Diabetes Control - Studies have shown walnuts can improve the function of blood vessel linings , reduce fasting insulin levels, and improve diabetic neuropathy.

3.  Reduce Inflammation -  Walnuts are full of phytochemical substances and poly phenolic compounds which can reduce inflammation in the body.

4.  Mood Enhancer - The omega - 3 fatty acids in walnuts can boost and balance mood by enhancing the function of neurotransmitters in the brain like serotonin and dopamine.

5.  Gorgeous Skin - Walnuts are rich in antioxidants that help prevent oxidative stress that can lead to skin damage.  Walnuts with their healthful fatty acids and antioxidants have the power to combat common skin stressors such as UV rays, pollution, and dust.  

6.  Sleep Aid - Walnuts contain the antioxidant melatonin which helps regulate the hormones in the body which regulate your internal clock.

7.  Weight Management - While they do contain carbohydrates, calories, and fat, they do not lead to weight gain, but have the power to improve metabolism.

8.  Cancer Prevention - The phenolic compounds and antioxidants contained in walnuts can help control the growth of cancer cells.

9.  Enhanced Bone Health - The high concentration of omega - 3 fatty acids help promote bone health.  They have the power to boost calcium absorption and hence bone density.

10. Cognitive Benefits - The antioxidants, poly phenols, and polyunsaturated fat play a vital role in reducing the risk of inflammation and reduce the oxidative stress associated with diseases like Alzheimer's.  

Nutrition:

1 ounce (30 grams) about 14 halves

185 Calories 

4% Water

4.3 grams Protein

3.9 grams Carbs

0.7 grams Sugar

1.9 grams Fiber

18.5 grams Fat

Walnuts are primarily made up of protein and polyunsaturated fat.  They contain a relatively high percentage of omega - 3 fat which has been linked to various healthy benefits.

Walnuts are an excellent source of several vitamins and minerals.  These include  copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E. 

Walnuts are one of the richest dietary sources of antioxidants.  These include ellagic acid, ellagitanins, catechin, and melatonin.

Quick Serving Ideas:

• Mix crushed walnuts into plain yogurt and top with maple syrup
• Add walnuts to salads, or sauteed vegetables
• Puree walnuts, cooked lentils, and your favorite herbs and spices.  Add enough olive oil to achieve a dip-like consistency
• Add walnuts to a poultry stuffing recipe
• Roast at 160 - 170 degrees F. for 15 - 20 minutes for a toasted taste and consistency.

Watermelon Radishes

Watermelon Radishes:

The other day my wife came home from work and told me that one of her coworkers brought in something called a Watermelon Radish.  She tried it and it was good.  Next trip to the supermarket we looked for and found Watermelon Radishes.  I had never heard of them before. 

The Watermelon Radish is also known as Rose Heart or Red Meat.  It is an heirloom Chinese daikon radish, a member of the Brassica (mustard) family along with arugula, broccoli, and turnips.   

Watermelon radishes are edible globular roots attached to thin stems and wavy green leaves.  

Their exteriors are creamy white with pale green shoulders, a sign of the chlorophyll it received from exposure to the sun.  Watermelon radish flesh is white closest to their exterior and becomes bright circular striations of pink and magenta toward the center.  Hence the watermelon reference.

The flesh is tender crisp, succulent and firm.  Its flavor is mild, only slightly peppery with some sweet almond notes.  

They can be served raw, pickled,  or cooked, hot or cold.  They can be braised or roasted like a turnip, or mashed like a rutabaga.   Similar to regular radishes  watermelon radishes do not have to be peeled before eating.  Just make sure to wash them very well, and scrub away any dirt.

  They pair well with fennel, apple, cheeses such as feta and chevre, butter, creamy based dressings, vinaigrette, bacon, white fish, cucumbers, mild salad greens, cooked eggs, noodles such as soba and udon, citrus, cilantro, mint, and tarragon.

The watermelon radish is rich in phosphorus, potassium, magnesium, calcium, vitamin A, and vitamin C.  It is also a good source of phytochemicals and antioxidants.  One cup contains just 16 calories. 

Watermelon radishes are available all year, but most commonly available during spring and late fall.  Since they are a cool season crop preferring soil te3mperatures below 68 degrees F., overly warm soil temperatures affect the radishes flavor turning a mild pepper flavor into a bitter sting.

Roasted Watermelon Radishes:

1 lb. Watermelon radishes, trimmed and quartered

2 TBS coconut oil

1 tsp ko0sher salt

1/4 tsp black pepper

2 TBS fresh parsley, finely chopped

1 lemon, zested

Preheat oven to 375 degrees F. 

Toss cut radishes with melted oil and salt on a sheet pan

Roast 30 minutes tossing half way through until slightly browned

Toss radishes with pepper, parsley and lemon zest. 

Enjoy!

Foods That Help You Live Longer

Foods That Help You Live Longer:

These are Foods that are scientifically proven to help you live longer and healthier lives.  The information is from a video posted by Chiropractor Dr. Alan Mandell.

The foods listed foods are anti-inflammatory, high in antioxidants, high in fiber, and also high in Omega 3 fatty acids.  I believe you should include as many of these foods as you can in your diet for a longer and healthier life.  I have included links to posts from this blog next to most of the foods. 

1.  Leafy Greens (spinach, kale, arugula) 

https://fruitandveggiesense.blogspot.com/searchq=spinach   https://fruitandveggiesense.blogspot.com/search?q=kale

https://fruitandveggiesense.blogspot.com/search?q=arugala

2.  Extra Virgin Olive Oil

3.  Walnuts

4.  Avocados   https://fruitandveggiesense.blogspot.com/search?q=avocado

5.  Chia Seeds  https://fruitandveggiesense.blogspot.com/search?q=chia+seeds

6.  Oatmeal  https://fruitandveggiesense.blogspot.com/search?q=oatmeal

7.  Bell Peppers  https://fruitandveggiesense.blogspot.com/search?q=bell+peppers

8.  Blueberries  https://fruitandveggiesense.blogspot.com/search?q=blueberries

9.  Apples  https://fruitandveggiesense.blogspot.com/search?q=apples

10.  Hot Peppers

11.  Salmon

12.  Dark Chocolate (more than 75% cacao) https://fruitandveggiesense.blogspot.com/search?q=chocolate

13.  Coffee  https://fruitandveggiesense.blogspot.com/search?q=coffee

14.  Basil and Mint  https://fruitandveggiesense.blogspot.com/search?q=basil

                          https://fruitandveggiesense.blogspot.com/search?q=mint

15.  Green Tea  https://fruitandveggiesense.blogspot.com/search?q=green+tea

16.  Sweet Potatoes https://fruitandveggiesense.blogspot.com/search?q=sweet+potatoes

17.  Garlic  https://fruitandveggiesense.blogspot.com/search?q=garlic

18.  Yogurt  

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Salanova Lettuce

SALANOVA Lettuce:

About:

Salanova lettuce (Lactuca sativa) is considered the newest innovation in salad mix production, and a superior hydrtoponic lettuce.  There are 5 different types of Salanova lettuce: Butterhead, Oakleaf, Lollo, Crispy, and Batavia, in two different colors, red and green with various shapes and texture.  Each variety has a round base and a rossette pattern with 3 times the amunt of leaves as a standard head of lettuce.  

Sometimes called "Triplehead", Salanova lettuce is made of small uniformly sized leaves growing in a uniquely structured core.  It is also known as easyleaf and multileaf.  Salanova lettuce is harvested when fully mature and may have a sweet flavor and a softer buttery texture or a crisp frilly texture with a crunch similar to iceberg.  

Season:

Salanova lettuce is available year-round.

Nutrition:

Salanova lettuce contains calcium, fiber, a small amount of protein and iron.  Red-leaf varieties offer anrioxidant benefits in the form of anthrocyanins, which are phytonutrients that give the lettuce its dark burgundy color. 

Uses:

Pairs well with Dijon mustard, yogurt, radish, cucumber, mint, bean sprouts, tomatoes, spring onions, red onions, garlic, anchovies, fish duck breast, prawns, and poultry. 

Salanova is a unique lettuce benefitting both commercial farms, and home gardens, because it is easy to grow, produces a higher yiel, has a longer shelf life, has improved resistance to disease, and requires less labor to haravest and prepare for market.

The Salanova lettuce cutter:

Gold Kiwi

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Gold Kiwi:

Here is the link for the green kiwi:  https://fruitandveggiesense.blogspot.com/search?q=kiwi

Description:

The Gold kiwi is different from the common green kiwi in color, texture and flavor.   The Gold kiwi has a bronze toned smooth hairless, paper-thin skin. The Golden kiwi's flesh is dotted with edible black seeds.  Its flavor is sweet and tropical with notes of pineapple, and mango.  Its oval shape is blunted at the stem end.  The entire Gold kiwi fruit is edible.
The Gold kiwi is an edible berry.  All other kiwis are cultivars of Actinidia deliciosa.  The Gold kiwi is a distinct and independent species named Actinidia chinesis.   Italy produces more kiwi fruit than any other country.   Gold kiwi is available summer through spring.

Differences Between Green and Gold Kiwis:

Appearance:  Green kiwi has a fuzzy brown skin.  The Gold kiwi has a smooth hairless skin with a golden brown color.

Flesh:  Green has a bright green flesh with black seeds.  The Gold is vibrant yellow with a smaller core and fewer seeds.

Taste: Green kiwi has a fresh tangy-sweet taste that resemble a cross between banana, strawberry, and pineapple.  The Gold Kiwi has a more sweet taste said to be a cross between mango and strawberry.

Nutrition:

Low Cal  - one serving (2 Kiwis)  Green: 90 calories; Gold: 110 calories

Vitamin E & Folate - both green and gold are good sources of vitamin E.  Only green has a good source of folate.

Vitamin C - green has a full day's supply of  vitamin C, more than an orange.  Gold has 3 times as much as an orange.

Fiber  - high fiber,helps increase metabolism.

10 Kiwi Benefits:

1. Helps digestion with Actinidain
2. High potassium helps control blood pressure
3. Combination of antioxidants helps prevent DNA damage
4. High vitamin C helps boost immunity
5. High fiber and low glycemic index helps in losing weight
6. High fiber helps maintain digestive health
7. High fiber helps eliminate toxins from the digestive tract
8. Consumption helps prevent blood clots and reduce triglycerides
9. Low glycemic index does not raise blood sugar rapidly.
10. Study found 3 servings of kiwi per day reduced macular degeneration by 36%

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

Gold Kiwi - Coconut Upside down Cake:

2 TBS melted butter

2 TBS brown sugar

4 - 5 gold kiwis peeled and sliced

7 TBS butter softened

1 1/3 cups granulated sugar

2 large eggs

2 1/2 cups self-raising flour

1/2 cup shredded coconut 

juice of 2 limes

3 ounces of coconut milk

Pre-heat oven to 350 degrees F.  Grease and line 8 inch round pan.  Pour in melted butter and sprinkle with brown sugar, then top with single layer of sliced kiwi fruit.  Beat softened butter and granulated sugar for 3 minutes until pale and creamy.  Add eggs one at a time  beating mixture with each addition.  Fold in flour, shredded coconut , coconut milk, and lime juice until combined. 

Pour cake mixture over kiwifruit and smooth with a spatula.  Bake for 40 - 45 minutes until toothpick comes out clean.  Cool on a rack for 10 minutes and turn out of pan.

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Cardoon

Cardoon Revisited:

About:

Cardoon is a Mediterranean vegetable closely related to the artichoke which is cultivated for its edible leafstalks and roots.  Cardoon is a naturally occurring  form of the same species as the globe artichoke.   The cardoon is also called artichoke thistle, cardone, cardoni, carduni, or cardi. 

History:

 Cardoon is native to the western and central Mediterranean, where it was cultivated in ancient times.  The cardoon was popular in Greek, Roman, and Persian cuisine and remained popular in medieval and early modern Europe.  It was common in the vegetable gardens of colonial America, but fell from fashion in the late nineteenth century.  Cardoons are a common vegetable in northern Africa and often used in Algerian or Tunisian couscous. Today cardoon is considered a weed in Australia and California because of its invasive nature and adaptability to dry climates.  Although not very popular today cardoons can be found in some supermarkets and farmer's markets, usually during the winter months.  Cardoon is harvested in the winter and spring.

My Story:

My first exposure to cardoon was working in a supermarket in Florida.   The box was marked "Cardone" and all the people in the produce department thought it was such a hoot when someone would come in around the holidays and ask for "cardooni's".  The sound of it kind of reminded me of "Father Guido Sarducci" from Saturday Night Live.  Cardoon was one of those items that you were required to carry, but you would be lucky to sell half the box before you had to throw it away.

Using:

Cardoons are only edible when cooked.  The taste has been described as a cross between artichoke and celery.  To cook, trim off any leaves or thorns and peel the stalks with a vegetable peeler to remove the indigestible outer fibers.  Cardoons discolor when cut so place cut pieces in cold water with lemon juice.  Cardoons can be braised, sauteed, boiled in soups and stews, or dipped in batter and deep fried.  One caveat though, depending on age they can take up to an hour to get soft and tender enough to eat. 

Cardoon has attracted attention recently as a possible source of bio diesel.  The oil extracted from the seeds of the cardoon is called artichoke oil and is similar to safflower and sunflower oil in composition and use.   Cardoons are used as a vegetarian source of enzymes for cheese production and are also grown as  ornamental plants for their imposing architectural appearance.   

Season:

Cardoon are available September to March.  You'll usually see it around Christmas.

Selecting and Storing:

Choose firm and very crisp cardoons with a touch of dew on them.  Discoloration of the cut end is normal.  To store cut in half crosswise and wrapped in a wet paper towel and put in a paper or plastic bag.  Refrigerate in the crisper for one to two weeks, but no longer.  Use the top half first.  Dried out cardoon is inedible.  

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

Simple but Good

Fried Cardoon

1/2 bunch of cardoon trimmed of leaves, thorns, and outer fibers, cut to 3 inch pieces

lemon juice for simmering water

egg, beaten

seasoned bread crumbs

canola oil for frying

Add lemon juice to pot of boiling water.   Add cut cardoons and boil for 15 to 30 minutes.  They are done when you can easily push the ridge flat with a fork.  Allow to cool then dip the flattened cardoon in the egg and then the breadcrumbs.  Fry until golden brown.  Remove to a piece of paper towel to drain excess oil.   Enjoy while warm. 

Honeybell Oranges

Honeybell Oranges:

We are approaching the season for the famous Honeybell orange .  I'm reminded of one time. when I was working at a supermarket. our produce manager manager got on the P.A. system to promote the Honeybells and said, "What the hell!  Buy a Honeybell.  Well, no sooner did he put down the microphone the store manager was calling him on the store intercom to tell him that he couldn't say that.   What a hoot.  The produce guy didn't see anything wrong with it. 

Honeybell oranges are exceptionally sweet and juicy and only reach the peak of ripeness during January.  Also known as Minneola Tangelos,  Honeybell oranges are actually not oranges at all.  They are a cross between Darcy variety of tangerine and either  Duncan or Bowen variety of grapefruit.

The Honeybell is prized for its sweetness and relative scarcity along with its abundant supply of juice.  All Honeybell trees in the U.S. grow along the Indian River in Florida.  A Honeybell is the size of an adult fist and has a tart, tangy,  tangerine taste and a large quantity of juice.  They generally have loose skin and are easier to peel than an orange with a characteristic "nipple" at the stem.  This feature give it the look of a bell, hence the name "Honeybell". 

In season Honeybells are available in your supermarket.  They can also be ordered online directly from commercial orchards  or through catalogues as a gift item.  

Consider Honeybells as a gift of sunshine for someone you love, or yourself.