MyPlate
Fruit Basket
Pears
Pears are a delightfully sweet, thin-skinned, soft fruit. In September you will begin to see a variety of colors and interestingly shaped pears in the stores. The Cook’s Thesaurus shows 13 different pears with a short description of each. Pears turn brown quickly once cut and applying some orange, lime, or lemon juice will keep them looking appetizing.
Apples
The wonderful thing about apples is that they announce the beginning of fall when apples, pears, and squashes start to arrive in the grocery stores and the local farmer markets. There are hundreds of different varieties of apples but most people only eat granny smith, red, and golden delicious to name the most popular. The Granny Smith is tart, sour, firm, and crunchy compared to the soft, sweet, red and gold delicious. The website World’s Healthiest Foods includes detailed information about the benefits of eating apples.
Watermelons
A cold piece of sweet red watermelon is refreshing and cooling. What a wonderful natural treat! From mid June to the end of August watermelon is at its best.
Watermelons have been around for over 5,000 years. There are many varieties and all parts of the watermelon are edible. The roasted seeds are a common snack in China. Many people enjoy pickled watermelon and jams made from the rind.
The National Watermelon Board offers information for kids including coloring pages in PDF form, nutrition information, fun facts, watermelon recipes, carving and entertaining. Choosing a ripe melon can be a challenge.
Blueberries
Blueberries are wonderful to enjoy from May through October. These little super blue gems are the stars of the berry fields.
Blueberries are loved for their flavor and nutrition and health benefits. They are rich in the vitamins A, C, E, and beta carotene and minerals potassium, manganese, magnesium, and fiber. They are a valuable antioxidant which is important for protecting cells.
The blueberry website, In Mamas Kitchen, provides nutrition facts as well as purchase, care and storage of blueberries and long list of blueberries recipes.
U.S. Highbush Blueberry Council offers information for blueberry recipes, kids and teachers learning activities, foodservice, newsroom, food processors, and bakers.
Grain Bin
Wild Rice
Rice, like wheat, is a grain that has been around for centuries. It is the staple food in many countries. Wild rice is a highly nutritious grain and is abundant in the cold rivers and lakes of Minnesota. The Wild Rice Information shares information about how the wild rice in Minnesota water must be harvested in the traditional Native American method--from a canoe using only a pole for power and two rice beater sticks.
Couscous
Couscous is a wheat product pronounced (Koos Koos). Couscous came from North Africa and is a staple of Africa and the Middle East. Traditionally couscous is prepared by rolling the wheat into tiny balls and cooking it over a pot of steaming stew or soup. Here in the United States couscous is usually purchased in the instant form so it is very easy to cook. Often restaurants will serve Israeli couscous. It is similar to regular couscous however it is toasted instead of dried. Couscous is easy to prepare and adding a variety of veggies, fruits, and spices makes wonderful main dishes or sweet desserts. Clifford A. Wright, an expert Mediterranean food has a number of authentic recipes on his website.
Whole Wheat
Did you know the top three grains produced are corn, rice, and wheat? Kansas is the largest wheat producer with North Dakota a very close second. Much of the wheat consumed in the United States is refined. Refined wheat is missing the nutritious bran and germ and enriched wheat has only five of the many nutrients removed added back into the flour.
When purchasing bread if the first ingredient is whole wheat the product is whole grain and is the healthiest choice. If the first ingredient is “bleached,”“enriched,” or ” bromated” wheat flour it indicates the food lacks wholegrain. Sometimes the second ingredient is listed as wholegrain but the amount of wholegrain can vary from very little to 49%. To look like wholegrain bread is often colored with molasses or caramel color. It is important to read the package labels.
The Whole Grain Council has useful information including Whole Grains 101, recipes, and nutrient information.
Quinoa
Quinoa (keen-wah’) is an ancient food along with corn and potatoes. It is often referred to as the mother grain because it contains all of the essential amino acids the body needs, it is higher in protein than other grains and is a good source of iron. Eggs, meat, soybeans, and quinoa are considered complete proteins and are essential for growth, development, and to maintain health.
Quinoa is cooked similarly to rice, is gluten-free, and easy to digest. Preparation of quinoa depends on how the grain has been processed. Here are a few options:
- • Unboxed quinoa requires the removal of the saponin, a bitter-tasting coating on the quinoa. Removal of the saponin is a process that requires either soaking the grain in water for a few hours or simply rinsing the quinoa in running water for several minutes in a fine strainer or cheesecloth.
• Most quinoa sold commercially in the US has been processed to remove the saponin coating. Boxed quinoa has cooking instructions included.
• It is recommended that bulk quinoa should be rinsed to remove any dust or dirt that may have been introduced to the bulk bin. Quinoa is easy to prepare (takes just 15 minutes) and can be substituted for almost any grain in many recipes.
Meet Protein
Lentils
Lentils are often referred to as a legume or part of the dried beans, peas, and soybean group. Legumes can be served either as a vegetable or a protein under the USDA food groups. Legumes are a great non-animal protein and lead the pack in fiber. The Cook’s Thesaurus has pictures of each kind of lentil. Lentils are often offered to babies between 6-8 months as they are soft and high in protein, minerals, and fiber.
Fava Beans
Fava Beans are ancient legumes that have been around over 5,000 years. An NPR story says it has taken 5,000 years for the fava bean to be accepted into the New World. It is called by different names related to the taste or size of the bean. Names for the Fava bean include, broad, horse, and butter. The names broad and horse relate to the large size of the bean. The fava bean taste is described as a nice buttery texture, a great nutty flavor, and when older they may have a slightly bitter taste. These beans have a very short season from April to June. The beans are a great source of fiber, iron, and low in sodium and fat.
Black Beans
The shiny black bean is sometimes called the turtle bean. It has an ancient history and comes from Peru. Beans have a rich flavor and provide antioxidants, phytonutrients, minerals, vitamins, proteins, and fiber. Black beans are low cost, add color, texture, and are readily available either canned or dry.
Canned beans do not lose the nutritional value when canned like other vegetables. Avoid adding salt and acidic ingredients such as tomatoes or lemon, until the beans are finished cooking.
Adzuki Bean
- Beans are low fat, rich in soluble fiber, contain no cholesterol, and have a variety of vitamins and minerals. Increasing beans in the diet is good for overall health and good for the food budget. The adzuki (ah ZOO kee) bean is a lighter reddish brown bean grown in the Midwest is very high in protein.
- Cooking instructions for adzuki beans:
• Soak overnight to reduce cooking time, rinse and drain thoroughly
• For 1 cup beans, add 3 and 1/4 cups water. Cover and simmer 45 minutes (2 hours if not soaked)
• Yields approx. 3 cup cooked beans.
Vegetable Venture
Mushrooms
This extremely low calorie food is finding its way into and endless number of dishes. It is rich in B vitamins, potassium, calcium, and other vitamins and minerals. Mushrooms are used in gravies, sauces, soups, pizzas, and are very good served alone. The website Mushroom Appreciation has a list of ways to maximize your mushroom mileage and information on identification, recipes and nutritional value.
Zucchini
One of the “three sisters” zucchini is part of the squash, maize (corn), and bean groups. Zucchini has a very mild taste and all parts can be eaten. Eating the nutrient rich skin of the zucchini is ideal. There are new hybrids that have a combination of mixed colors such as yellow and green and different shapes. Zucchini’s high water content makes it a low calorie vegetable. The wiseGeek website provides methods for preparation which include raw, baked, fried, steamed, sautéed, broiled, grilled, or use in soups or desserts. A healthy way of preparing the zucchini is to steam the vegetable to ensure the highest nutrient retentions.
Avocado
What is another name for the Avocado? Because of its leather like appearance and shape it is sometimes called the “Alligator Pear”. There are many different varieties of avocados. The most popular is the Hass avocado. In the spring and summer California grows the most avocados and in October other avocados come from Florida. It is a food that is available year around.
Avocados are rich in vitamins and minerals and enhance the carotenoid (vitamin A) absorption. Avocados are high in good fats and low in carbohydrates. It is a wonderful food with numerous health benefits. A ripe avocado is slightly soft without dark sunken spots or cracks. A firm avocado will ripen at room temperature or in a paper bag. Avocados’ should not be refrigerated until ripe. It is best to store in the refrigerator uncut to avoid darkening of the flesh due to air exposure.
Avocados for Infants and Toddlers
Avocados smooth and creamy consistency makes it an amazing first baby food. First baby foods usually start at 6 months. Avocado puree is easy to serve with other foods such as apple and pear sauces, bananas, and egg yolks. Avocados are also fun toddler finger food. It is soft, slippery, and easily gummed. Both avocados and bananas can be rolled in crushed cereal or bread crumbs to make it easier for the infant to pinch or scoop to eat. Avocados do not need refrigeration and are a great food to take when traveling with a baby.
Find ideas for avocado baby foods on the site Homemade Baby Food Recipes.
Spinach
June is spinach month! When it starts to come up in the gardens it is a sign of spring. Spinach is easy to find, affordable, and loaded with nutrients. When possible it is best to buy spinach that is organic. Spinach is one of the vegetables listed in the Environmental Working Group (EWG) Shopper’s Dirty Dozen list and it is number five. (The Dirty Dozen list contains the 12 most pesticide contaminated foods.) This leafy green is vitamin, mineral, and antioxidant rich. Spinach is especially rich in vitamins C and A. The green is also a good source of iron and calcium but the down side is these two mineral are not easily absorbed by the body. To increase the absorption of the minerals eat spinach with a vitamin C rich foods such as tomatoes, lemon, lime, orange, grapefruit, and other citrus foods.