Hockessin, Del. – In response to growing interest from Moms nationwide, Fruits & Veggies-More Matters® showcases tips and recipes featuring a different fruit and vegetable each month. Survey results show that 90 percent of Moms say it is important to include fruits and vegetables in their family meals, and more than 75 percent are interested in learning how to prepare them in new ways. Moms can find these helpful and easy-to-use tips and recipes each month at www.FruitsandVeggiesMoreMatters.org.
Pears
Pears have been cultivated for nearly four thousand years.
* Select: Choose firm pears, then "Check the Neck for Ripeness" daily by applying gentle pressure to the stem end of the pear with your thumb. When it yields to the pressure, it's ready to eat.
* Store: Store unripened pears in paper bag at room temperature. Refrigerate ripe pears.
* Nutrition Benefits: Fat free; saturated fat free; sodium free; cholesterol free; excellent source of dietary fiber; good source of vitamin C.
* Eat: Pear Bistro Salad is a hearty chicken breast salad featuring fresh pears, blue cheese, and walnuts. This recipe meets the Centers for Disease Control and Prevention's (CDC) strict nutrition guidelines as a healthy recipe.
Pear Bistro Salad
Preparation time: 25 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 2 1/2
Ingredients:
1 pound cooked, skinned chicken breast halves
8 cups assorted torn mixed salad greens
2 fresh pears, cored and sliced
2 tablespoons minced shallots or green onions
1/8 cup chopped walnuts
1/8 cup crumbled blue cheese or other cheese
¾ cup balsamic vinegar
Cut cooked chicken into strips. Line platter with greens; top with pears, chicken, shallots and walnuts. Top with cheese. Drizzle balsamic vinegar to taste over salad. Serve with crusty bread, if desired.
Belgian Endive
Belgian endive was reportedly discovered by a farmer whose chicory roots sprouted in his cellar over the winter. It is grown in the dark to stop it from getting green and bitter, and can be eaten raw or cooked.
* Select: Choose Belgian Endive that is covered to prevent light exposure and that has tight leaves and a crisp, solid head.
* Store: Refrigerate Belgian Endive in the crisper section and use within 2 weeks.
* Nutrition Benefits: Fat free, cholesterol free, sodium free.
* Eat: Artichoke Ceviche in Belgian Endive is a marinated dish that you may be more familiar with when made with fish or seafood. Here the lime juice is important both for its flavor and for its ability to keep the artichokes from turning brown when they are exposed to the air. This recipe meets the Centers for Disease Control and Prevention's (CDC) strict nutrition guidelines as a healthy recipe.
Artichoke Ceviche in Belgian Endive
Preparation time: 40 minutes
Serves: 4
Cups of Fruits and Vegetables per Serving: 1 1/2
Ingredients:
4 artichokes
1 lemon, sliced
salt and pepper as needed*
1 cup diced plum tomato
½ cup red onion julienne
1 scallion, split and sliced thinly on the diagonal
2 tablespoons chopped cilantro, or as needed
2 teaspoons minced garlic
½ teaspoon minced jalapeno, or to taste
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 tablespoon lime juice, or as needed
12 Belgian endive spears
Trim the stems, leaves, and choke from the artichokes. Place the hearts in a small pot with enough water to generously cover. Add the lemon slices and salt to taste. Bring the water to a simmer over HIGH heat. Reduce the heat to MEDIUM and simmer until the artichoke hearts are very tender, about 12 to 15 minutes. Cool the hearts and slice thinly or quarter. Toss together the artichokes, tomato, red onion, scallion, cilantro, garlic, and jalapeno. Drizzle the olive oil and lime juice over the ceviche and season with salt and pepper. Toss until the ingredients are evenly coated. Cover the bowl and marinate the ceviche in the refrigerator for at least 2 and up to 12 hours. Taste the ceviche just before serving and season with additional cilantro, lime juice, coarsely ground black pepper, and salt to taste. Spoon the ceviche into the endive spears and serve on a chilled platter or plates.
Find these recipes and more on the Fruits & Veggies-More Matters Web site, www.FruitsandVeggiesMoreMatters.org.. Fruits & Veggies-More Matters is a national public health initiative created to encourage Americans to eat more fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. One way Fruits & Veggies-More Matters helps consumers eat healthy is by putting its logo on the packaging of certain food products. In order to carry the Fruits & Veggies-More Matters logo, food products must meet strict nutrition guidelines for total fat, saturated fat, trans-fat, fiber, added sugar, and sodium content. Consumerscan look for the Fruits & Veggies-More Matters logo when shopping as an indication that a product is nutritious and to remind them to eat more fruits and vegetables for their better health.
Source: Produce For Better Health Foundation