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eveyschweig@me.com

With Veggies, the Absence of Color Does NOT Mean the Absence of Nutrition

“Why bother using white onions?” Many thanks to my brother-in-law who asked this question. He is following my blog series on the importance of eating a variety of colorful vegetables and fruits every day. If color in our produce signifies health benefits for us, what could these colorless vegetables possibly offer? Seems he’s not the only one asking this question. In 2012, Purdue University convened a scientific roundtable, “White Vegetables: A Forgotten Source of Nutrients,” in Chicago, to address the contributions of white vegetables, specifically potatoes, cauliflowers, turnips, onions, parsnips, mushrooms, corn, and kohlrabi. With so much attention, white veggies must have something to offer us. Right? Turns out they do! Read on for more information. Read More

eveyschweig@me.com

The Color Purple

Purple is a powerful color. It is the color of nobility and leadership. It is the perfect balance of red stimulation and blue calm. It even has a movie named after it! “The Color Purple” tells the story of a young African-American girl’s struggle to find self worth. In this compelling drama, purple comes to represent her transformation into a strong healthy woman by overcoming the suffering in her life. Surprisingly, we can apply this concept of purple as a symbol for healing and strength in the natural purple foods that we eat. Read More

eveyschweig@me.com

The Grocery Store Palette – The Color Red

The tomatoes in the garden are not yet ready to harvest, but their lovely red color is the inspiration for today’s blog. I love color. In fact, I have been working with colors for the past 25 years as a professional artist. I love mixing it, blending it, painting it on my canvas - but more than anything I like eating it. Wait, what? Eating it? No, I am not referring to paint colors here, but the beautiful palette of food that you can find in the produce department of your grocery store. Each one of these colorful fruits and vegetables are small packages of goodness for our health, each with their own special combination of nutrients to offer. We discussed the goodness of yellow last week (link to last week), but what about all those wonderful red fruits and vegetables? What can they offer us? Some of these, like tomatoes, red peppers, and watermelon may be familiar to us. Some are less common, like guavas or persimmons. But I encourage you to expand your horizons and try them all for the unique health benefits each possess. Read on for list of some of these fruits and vegetables and their health benefits. Read More

eveyschweig@me.com

The Grocery Store Palette-The Color Orange

Next time you cruise through the produce department of the grocery store, stop a moment and look at all the colors that are there. It really is amazing. There are deep reds, yellows, oranges, even purplish-blues! We have a veritable painter’s palette to choose from. But, as amazing as it is to look at, these colors serve a very important purpose. Read More

eveyschweig@me.com

What’s Growing in the Garden (And Why Should You Care?!)

There are so many wonderful plants that are edible in this world. Even so, every time I go to the grocery store, I seem to reach for the same old standbys, almost without thinking. Those that I am familiar with, that I know how to prepare. And what’s wrong with that? It certainly is easier than looking for a new recipe. And, even if you DO get adventurous and try something new, you can expect a lot of push back from the family (What IS this? I’m not eating it.)

But here’s a good reason to try something new. We know that fruits and vegetables have many vitamins and nutrients that are good for us. You hear every day to “get your 5-13 recommended servings.”  So what’s the big deal if you don’t have variety?

Here’s the big deal. Every fruit or vegetable has a different combination of vitamins and nutrients, its nutrient profile.  By varying what you eat, you ensure you are getting a more balanced amount of the nutrients your body needs.

And as if that wasn’t enough, even if we know what the nutrient profile is for a specific vegetable or fruit, there are other micronutrients that we DON’T yet know about. 1

So what can you do?  Try buying a veggie that you are unfamiliar with and “google” a recipe.  Or, better yet, join a CSA farm share to receive a box of local produce.  There will be a new item every now and then to try.   

For me, my CSA challenge was radishes. 

I have to admit, I am NOT typically a fan of these red jewels.  And I had two HUGE bunches to consume from my farm share.  What to do?  I went to “the Google” and found a recipe for cooking radishes with their green tops, and ...it was good.  Not as good as my roasted sweet potatoes, mind you, but new and different.  And, I used the radishes and probably got a different variety of nutrients for doing it! 


What do you do with radishes? I'd love to hear!
Yours in Health,
Evey

 

Greens with Radishes, Pine Nuts & Raisins
Cooking radishes gives them a sweetness. They are in abundance right now in grocery stores (and in our garden!). Here is a recipe that I adapted from Happy Grasshoppers subscriber Meredith Loveless:

Time: 20 min

Ingredients:
1 T olive oil
½ red onion, finely chopped
1 bunch radishes (about 6-8), chopped
6 cups radish greens, coarsely chopped (or what you get from the bunch,  or can substitute with kale, swiss chard, turnip greens.  Another opportunity to add a new food!)
1 cup chicken or vegetable broth
½ cup raisins
2 tsp pine nuts (or use walnuts, or whatever nuts you have on hand)
2 T balsamic vinegar
½ tsp salt or to taste
½ tsp pepper or to taste

Directions:

  1. Heat oil on medium heat in sauté pan.  Add onion and radishes and cook 4-5 minutes.
  2. Add broth and bring to boil.  Add greens.
  3. Simmer about 10 minutes.  Add more liquid if gets too dry.
  4. Add raisins and vinegar.  Simmer 5 more minutes.  Add more vinegar, salt or pepper to taste. 
  5. Remove from heat.  Sprinkle nuts and serve!