Fruits and Vegetables Archives | Page 27 of 30

Quick Review: New Version of an Old Favorite

May 18, 2009

Thinking back to my grade school days there is one treat that often made it into my lunch box – Fruit Roll-Ups. Wow, it has been forever since I’ve had one.

Of course they are pretty far from fitting into a real food diet. The ingredient list of the strawberry version indicates the presence of corn syrup, dried corn syrup, sugar and partially hydrogenated oil. Bummer. They were so good.

I was browsing the aisles of Target the other night trying to find a few minimally processed snack foods to have in the hotel room along with the fresh fruit I bought at the local farmer’s market on Saturday.

These just happened to catch my eye. Archer Farms Organic Real Fruit Strips.

Anyone else come across these? They had several different flavors, but I chose the pomegranate. They are so tasty! There are 45 calories in each strip along with 1g of fiber and 9g of sugar. The ingredient list is more appealing as well – organic apple puree concentrate, organic apple juice concentrate, organic pomegranate juice concentrate, natural flavor (whatever that is), citrus pectin, vegetable and fruit juice (carrot, blueberry) for color, organic lemon juice concentrate.

They aren’t perfect, but definitely better than many other snacks out there. So I just wanted to share this quick review if anyone used to heart Fruit Roll-Ups as much as I did.

I’ve heard there are some recipes around for making your own. Anyone ever try that and have a good recipe?

Setting My Own Guidelines

April 21, 2009

Lately my leisure reading time has been focused on the book Food Politics by Marion Nestle. The book is incredibly informative and revealing which is why I tend to cringe a bit each time I pick it up and progress through yet another chapter.

I have to admit that learning more and more about how food companies influence our government and the research which guides our nutritional guidelines as a country is discouraging. I would argue that it is even more discouraging to someone like me.

Why? Well, because I spent seven years of my life studying this very information; learning it backward and forward so that I could guide others in eating well and improving their personal wellness.

I wasn’t oblivious to the influences of corporations and food producers while in school. To be familiar with the USDA or work for them (indirectly) like I did, you know that food is an incredibly political topic which is influenced by many different powerful forces and talking dollars.

Marion Nestle’s book just takes things a step further for me and page after page I am continuously amazed by the fact that what we are told to eat is largely controlled, in one way or another, by food companies.

Don’t worry. I haven’t given up complete hope. I’ve known enough researchers at the university level to trust that there are people in this world who are focused on nutrition for the good of people despite the funding influences of companies.

I still think general dietary guidelines are a good place to start. I speak specifically of eating more fruits and veggies, whole grains and healthy fats. Those are all good things. What does bother me is the fact that some of the servings and suggestions of nutrients we need have ever so slightly been increased a bit to please the companies who produce such foods with those nutrients.

I’ve often felt that standards are bit high when it comes to nutrients. We seem to have reached a point where people feel they cannot get the nutrients they need without taking a fiber supplement or a vitamin of some sort. I get so disgusted with a certain fiber supplement commercial which suggests that the actor can’t possible get enough fiber from food alone or they would be forced to eat all day.

Aren’t we eating all day anyway? I think it is more the fact that we are eating the wrong foods.

I refuse to believe that we cannot get the nutrients we need from food alone. I don’t feel our bodies were designed to rely on artificial sources. It is about eating real food in the form and from the development that nature intended.

So I started thinking, since I’m having all these concerns about what other people are telling me to eat, perhaps I should come up with a set of guidelines for myself; things that I should strive to do when it comes to eating.

So here you have my personal dietary guidelines.

Reduce (preferably eliminate) all artificial and chemical sweeteners.

Use natural sweeteners most often such as honey and maple syrup.

Choose meats and dairy from humanely treated animals who consume the foods that nature intended them to eat. Don’t be afraid of the fats that come from these animals.

Choose local and in-season, naturally grown produce. Garden if you can.

Savor each bite. No excuses.

Celebrate food. It is meant to be enjoyed with others and represent family. There is nothing wrong with sharing in this practice together.

Make time to make your own food. Your health depends on it. Simplify your life to create more time for your health.

Eat from a variety of cultures and be adventurous with your food. Some countries have had it right for decades. Learn about their foods and see what you have been missing.

Avoid obsessing about guidelines. If you eat a variety of real foods from natural sources your body will get all of the nutrients it needs.

What are your personal guidelines? Have any to add?

This post has been submitted to Fight Back Fridays at Food Renegade.

Photo credit goes to my nature-loving niece, Abigail

Now It’s Your Turn: Mango Recipe Challenge

April 17, 2009

Now I finally get to reveal my motivation for hosting a Mango Week in the first place. For the past couple months I’ve been thinking about how I would love to share some of the foods I experience in Brazil with my readers and foodie friends.

My blog is almost one year old and I have yet to hold any kind of giveaway or contest. I’ve come to find the challenges and contests that take place in the blogging world to be a lot of fun.

The more I thought about it, the more I realized that this is probably going to be the only time that I have the opportunity to share a tangible piece of my living abroad experience with you.

So, how would you like a little something from Brazil?

Today I am announcing the Mango Recipe Challenge!

You have the opportunity to submit your favorite mango recipe for a chance to win a box filled with some Brazilian goodies. I am traveling to the States in May and these things will be coming with me so this contest is open to all readers with a US address.

The Rules

Submit a recipe using mango in any way. If they are hard to find in your area you have some options. Frozen mango is allowed as well as mango nectar/juice. Feel free to be creative, and as always, the more natural, whole and less processed your recipe the better.

Email your submission to lori(at)fakefoodfree(dot)com and include the following information:

First Name:
Recipe Name:
Blog url:
Blog post url:
Picture: (about 450 x 340 px)

Feel free to use the logo above in your blog post. (If you don’t have a blog, just send your name, recipe and a picture.)

I have a lot of traveling coming up so I have an extended deadline for the challenge. All entries are due by Friday, May 22nd, 2009 at 12:00pm CST. Don’t worry! You’ll get lots of reminders along the way!

The Judging

All entries will be judged based on the following criteria:

Presence of mango (How prominent is the fruit and its flavor in your recipe?)
Creativity (As you can tell this week, I love unique!)
Use of real ingredients (Did you make your whipped topping? Is that crepe from scratch? You get the idea.)

Your entries will be judged by the Fake Food Free family. That is, all those in my family who I’ll be visiting back home that want to share in the judging, most likely me, my husband and my mom.

The winner will be announced on May 25th, 2009 with the prize shipped soon after.

The Prize

The winner will receive a box of food related items from southern Brazil. Oh how I wish I could send you a bunch of fresh produce, but unfortunately I have to make it through US customs with these things in my suitcase. Therefore you can expect some popular packaged foods as well as some unique ingredients. Don’t worry. For any random ingredient I send you I will also send you a translated recipe in which to use it.

So, are you interested?

I sincerely hope you will participate. Not only is it fun to give this stuff away, but I can’t wait to have a whole list of new recipes for my mangos!

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Grilled Cheese Pageant: Arugula & Pear Grilled Cheese

April 16, 2009

I hope you will allow me this slight interruption to Mango Week.

Earlier in the week I came across the Grilled Cheese Pageant on the blog Panini Happy and knew I had to enter.

I’ve been reading this blog for a few months now and if you love warm, Panini sandwiches as much as I do you need to head over and check it out. It is full of wonderful ideas and beautiful pictures.

Variations of the grilled cheese have been a go-to meal for me since we’ve been living abroad. It is quick, easy and requires no heating of the oven which in turn heats up our already hot apartment. In addition, a little creativity takes the traditional grilled cheese a long way so it is fun to play with different combinations.

I went to our Japanese market this week and picked up some baby arugula and a couple pears. On the walk back I stopped in the bakery and purchased some of the wonderful Pão Francês (Brazilian French Bread) that is so plentiful here. Once I arrived home, I decided that the combination would go perfectly with some smoked provolone I had in the fridge.

So this creation serves as my entry into the Panini Happy Grilled Cheese Pageant. If you are interested in entering, you still have time. The deadline is tomorrow at noon PDT.

Arugula & Pear Grilled Cheese

1 small French bread, split
1/3 cup smoked provolone, shredded
1 small handful of baby arugula
½ medium pear sliced

Spread cheese on both pieces of bread. Place the top on the skillet to help melt the cheese. Once it begins to melt place the arugula on one side and the pear on the other.

Put sandwich together and continue to grill until the rest of the cheese is melted, arugula is wilted and pear is warmed through. Place a piece of foil on top and press with the bottom of a smaller skillet if desired.

I will be back tomorrow to finalize Mango Week and announce my very first recipe contest! I hope you’ll stop by!

The Roma

April 15, 2009

I wouldn’t say that the sandwich is a popular item with locals where we live in Brazil, but they are offered at most cafes and juice shops. Since I’m not one to enjoy sitting down to a plate of rice, beans and red meat for lunch on a hot day, I truly appreciate the attempt to offer the sandwich as a culinary choice and I’ve been introduced to a lot of new fillings and combinations.

There is a juice and sandwich shop in town called Jungle Juice. They serve excellent juices, açaí in a bowl and some tasty sandwiches. The first time we stopped by there one sandwich caught my attention and it has been my favorite ever since – The Roma.

I should probably tell you that if the quesadilla from yesterday was a bit out of your comfort zone regarding the use of a mango, this one might be too. The stars of the Roma sandwich are chicken, gorgonzola cheese and mango. I originally tried it because I wanted to be adventurous, and I was not expecting how wonderful this combination turned out to be.

The sandwich is served warm and I must admit that my recreation does need some practice. My version was good, but not exactly like the one at the restaurant. The lessons I learned include: 1) It needs mayonnaise. 2) The mango needs to be very ripe and very sweet.

I’m really not a big fan of mayo. I rarely get it on my sandwiches, however, to this particular sandwich it adds the moisture needed to make it more palatable. When it mixes with the gorgonzola it really takes away the identifiable mayo flavor.

The sweetness of the mango balances the saltiness of the cheese. The combination is excellent; much like what you get from gorgonzola and pears. However, the cheese is strong, so the mango needs to be very ripe and sweet to compete with that flavor.

Interested to try it?

The Roma Sandwich

2 French rolls or pieces of baguette (I used some whole wheat sandwich rolls this time)
1 ½ cups cooked chicken, chopped or shredded
2 to 3 ounces gorgonzola cheese
1 mango, chopped
Mayo to taste

First, toast the bread in the oven until it is nicely browned and set aside. You can do this while you are putting the sandwich fillings together.

In a skillet, heat the chicken. Toss in the mango and heat through. Next crumble the gorgonzola and add it to the skillet. Stir to heat and melt the cheese so that it is incorporated into the chicken and mango. Salt and pepper to taste if desired.

Spread a little bit of mayo on the toasted bread and fill each sandwich roll with ½ of the chicken filling. Serve warm.

Sweet and Spicy Mango Quesadilla

April 14, 2009

Yesterday I mentioned a certain class in grad school which always brings back memories of my initial interest in the mango. It just so happened that in this same class there was also a woman whose family owned a restaurant in a nearby town.

We would often get into class conversations about food while waiting for the instructor to show up and my ears always perked up when she started talking. For me, owns restaurant translates to – has some great food ideas and recipes.

As we were nearing the end of the semester and summer around the corner she mentioned her favorite snack to make was a mango, jalapeno quesadilla. I was intrigued from the moment I heard those words. There is no better combination for me than that of sweet and spicy. Add some warm, gooey cheese to that and the dish is nearing perfection.

I have kept that combo in my mind for what seems like years and I finally got around to giving it a try.

Wow! What an amazing creation!

The sweet mango cools the flavorful heat of the jalapenos. The salty cheese balances out the flavors. The slightly toasted tortilla only adds to the complex texture.

I used a cheese here that is very similar to a Colby back home. I could definitely see Cheddar working well or if you like even more heat maybe a Pepper Jack.

Sweet and Spicy Mango Quesadilla

Large flour tortilla
1/2 cup mango, sliced or diced
1/4 cup cheese
Jalapenos, sliced or diced (from the jar, but fresh could work too)

Place tortilla in a warm skillet (use a little butter if desired) and top with ingredients. Fold in half and toast on each side until slightly browned and cheese is melted.

Mango Week!

April 13, 2009

I can remember my reaction when I first heard that the mango is considered the most popular fruit in the world. It was something along the lines of, “Really?”

I guess I found it a little unbelievable because in the US we tend to get caught up in our apples, oranges and bananas.

However, when you look at fruit from a world view and realize how huge production and consumption of the mango are, it is not surprising at all that this sweet, orange fruit comes in at number one.

The mango is native to southern Asia, specifically to parts of India. Now it can be found growing in numerous areas of the world which have a warm climate including Thailand, Brazil, Mexico, Philippines and even in Florida and parts of California in the US.

I remember a nutrition course I took in grad school for which I had a TA from India. Our professor was very much a believer in experiencing and understanding the foods of other cultures so at the end of the semester she took the class out to an Indian restaurant. Our TA was able to explain all of the dishes to us and at that dinner I remember her telling us that there were over 500 varieties of mangos in India.

This was something I couldn’t even comprehend. At that time I think apples were the only fruit I knew to have multiple varieties expect for maybe green and red grapes or Florida versus California oranges. Of course, her statement was correct and some sources estimate varieties closer to 1000.

I’ve seen several different kinds of mangos here in Brazil, but have found my favorite to be the Tommy, or more accurately the Tommy Atkins variety. This variety is also one of few that are grown in Florida.

Prior to moving here, on the rare occasion that a mango made its way into my grocery cart, I had no idea what kind I was buying. However at the markets I frequent now, they are clearly labeled. I don’t notice much of a difference in flavor or texture except that the Tommy seems be just a little bit sweeter than others I’ve tried. It is simply the variety that is most often available and affordable where we are living.

So what am I getting at with all of this mango talk?

Well, I’ve decided to declare this Mango Week at Fake Food Free. I’ve got a few recipes I want to share with you. One I developed on my own, one was put together based on an idea from a former classmate and another I’ve recreated from a sandwich I enjoy at a local shop where we are living.

I know that mangos aren’t always readily available for everyone. In fact, at the moment they are a bit difficult to get here and the prices are higher. However, as the temperatures warm up in the northern hemisphere summer and mangos, or mango flavored treats, tend to go hand in hand.

So I hope you’ll come back this week to check out some of my favorite ways to use mangos and on Friday I will be announcing my very first recipe contest with a rare prize that would be hard to come by elsewhere.

I am kicking off the week by sharing my Mango Coconut Oatmeal. Sweetened by the flesh of the mango and flavored with a touch of coconut milk this recipe turns oatmeal, often reserved for cold mornings, into a breakfast perfect for warmer weather.

Mango Coconut Oatmeal

¼ cup steel cut oats
1 cup water
1 mango, chopped
1 tablespoon coconut milk
1 tablespoon, unsweetened, shredded coconut

Cook the steel cut oats according to directions and preferences. I let mine soak in the water for about a ½ hour and then on medium heat I slowly bring them to a boil. I reduce the heat and allow them to cook for about 20 minutes. At this point they reach my desired constancy and the oats still have a bit of a bite to them.

About 5 minutes before the oats are fully cooked, add in half of the diced mango. Stir the mango into the oats smashing it into more of a pulp as it is heated. Add in the coconut milk.

Transfer the oats to a serving bowl and top them with the remaining chopped mango and sprinkle with coconut.

Lovely Limes

April 10, 2009

If you give me the choice of a lemon or a lime, I’ll likely choose the lime every time. This goes for the twist I put in my sparkling water as well as for flavors in desserts.

I just happen to be in the world’s most perfect place for a lime lover. I might mention that this is a good thing since there are no lemons where we live in Brazil.

I’m not sure about other areas of the country, but most people here really aren’t familiar with lemon. Many of the (Brazilian) English teachers we have met translate limão to lemon, but this is not correct. Limão is a lime, not a lemon so we try to clear up this confusion when we get the chance.

My appreciation for the lovely limes here came to mind on Wednesday night as I shopped at the local farmer’s market in town. Many of the vendors there sell a variety of items. For example, a booth that has lettuce will also have carrots and herbs. However, there is this one particular booth manned by an older couple and the product they offer is limes, just limes.

These are some of the largest, brightest limes I’ve ever come across. I buy from them every week and I am amazed each time they place my bag on the scale and tell me the price. This week I paid 30 centavos for these limes. That is less than fifteen cents. Fifteen cents for five beautiful limes! That is a far cry from the 44 cents each I saw on my last trip in the US.

I’m typically a lover of rich and heavy desserts, but I have found since being around all this fresh lime juice my dessert preferences here in Brazil are very different. I love the variety of desserts using lime and my favorite is the Torta de Limão, Lime Pie. It’s sort of like a Key Lime pie, yet that still doesn’t adequately describe it. It is something that I will likely always associate with Brazil.

There is a catch, though. I have had Torta de Limão that I didn’t care for. As you probably guessed, this dessert calls for sweetened condensed milk (what would a dessert in Brazil be without it?). Some varieties use too much milk and not enough lime for my tastes. I like that tart, almost bitter flavor and prefer that the sweet flavor doesn’t take over.

One of my favorites has been the one I’m picturing here. An individual serving we picked up at a local bakery. So no, I didn’t make this, but I did take the photo. Isn’t it beautiful?

The truth is, I’ve never made Torta de Limão, or at least I haven’t yet. I do, however, have the recipe.

After just a few months of living here a girl in town contacted me through my ex-pat blog. She taught at an English school, it was Thanksgiving time and she wanted a recipe for pumpkin pie. I was happy to help, but secretly wanted something of my own out of the deal. I asked her for a recipe for Torta de Limão.

She shared with me her recipe for Lime Mousse. This is the filling for the pie and can be eaten by itself if you so desire. To turn it into pie form, use your favorite pie crust and bake it through. Add this filling, and then you can top it with meringue. Pop it in the oven to brown or dry the meringue and there you have it. It is similar to any meringue topped pie although served room temperature or cold.

I should mention that here, they often use a packaged whipping cream instead of the beaten egg whites. This browns up nicely and is creamier, but I really don’t know what the equivalent would be in the US. I’m not sure if whipped cream would brown up/harden or not.

Also, aside from this little one I’ve showed you, the torta I have come across here don’t resemble pie in the US. The crust is typically made in a tart pan so the whole dessert is rather flat and thin, not like our deep dish pies in the States.

Mousse de Limão

1 can of sweetened milk
1 can of creme de leite (Her description: “It’s like sour cream but less sour.” I’m not sure we have an equivalent in the States. Maybe crème fraiche?)
1 cup of fresh lime juice (about 4 limes)

Mix in a blender until gains a firm appearance. It can be refrigerated before eaten or use it to put together your own Torta de Limão.

Warm Grapefruit

March 23, 2009

While many people begin to pucker their lips at the thought of grapefruit, I am one who is fond of this sour, citrus fruit. I can remember eating it when I was younger. Topping it with sugar or artificial sweetener was simply a part of the process. However, as an adult I’ve grown to like the tart, bitter flavor. I still like a bit of sweet with my sour, but much less than before.

Grapefruit has popped up in the media several times throughout the years. Remember the “Grapefruit Diet”? It was one of those well-known fad diets promising rapid weight loss that simply required you to eat a structured diet each day with grapefruit or its juice at each meal. These diets always give me a laugh, because when you take a closer look you see that it is simply a reduction of calories that is causing the weight loss through a very structured meal plan. Somehow as a society we can’t seem to resist their appeal, though.

Even though I don’t believe in fad diets, I have no doubt that grapefruit is a miracle food. Let’s face it. Most fruits and vegetables are whether they act as the fountain of youth through age defying antioxidants or as active disease fighters via many vitamins and minerals.

While grapefruit on its own will not make all weight loss dreams come true, it will still greatly benefit our health. The first thing to point out is that when you have a choice pick the pink or ruby red varieties. As is true with most produce, colors indicate nutrients. While all grapefruits provide valuable vitamin C, the pink grapefruit flesh provides more vitamin A and is rich in the phytonutrient lycopene, also found in tomatoes. Lycopene is recognized as one of the strongest cancer-fighting antioxidants. In addition, current research is analyzing the grapefruit’s role in bone health possibly due to its antioxidant make-up.

Grapefruit is pretty much non-existent where we are living now. There is a market here that imports a variety from time to time, and last week there just happen to be some in when I stopped by. I typically steer clear of the imports because there is so much local variety to choose from, but I hadn’t had a grapefruit in so long and it sounded really good. Since there was no distinction on the sign, upon cutting it open I was happy to find that my grapefruit, was in fact of the pink/ruby variety.

I find that I like grapefruit in just about every form. I’ll eat it fresh, drink the juice, and I love those little grapefruit gummy slices; however, I am not kidding myself that latter hold any nutritional value. I addition, I love the smell and often use grapefruit scented lotion.

Despite my love of this fruit and its scent I’ve never experimented much with it. A few months ago I came across a tip in a magazine to try grapefruit broiled with some honey and walnuts. Not having tried warm grapefruit I’ve been waiting for the opportunity to give it a whirl.

It is outstanding! There is something about the heat that makes the tartness a bit milder and nothing can beat the combination of honey and walnuts. While not always a combination added to citrus fruit it actually fits quite nicely. Another thing I loved is that eating grapefruit this way turns it into more of a breakfast for all seasons. What I mean is that in the summer I like fresh, cold fruit, but in the winter I enjoy something warm. A warm grapefruit is a great way to eat fruit on a cooler morning when you need a little comfort food.

The preparation is easy. Simply cut your grapefruit in half and place it cut side up in a pan safe for broiling. Take knife and cut around the outer edge and each membrane. Drizzle the flesh with some honey and top with a few chopped walnuts. Broil for about 5 minutes or until the rind is slightly browned and serve warm.

I still have the other half in the fridge and I’m thinking maybe a salad is in order. I’ll be sure to share its final destiny later this week.

Resources:
Grapefruit pulp may boost bone health: study
Lycopene: An Antioxidant for Good Health (American Dietetics Association)
Facts about Citrus Fruits and Juices: Grapefruit (pdf) (University of Florida Extension)
WHFoods: Grapefruit

Beef and Eggplant Stromboli

March 13, 2009

There is this local pizza joint in my home town the makes the most amazing Stromboli. It is a favorite of my whole family and any time we are together you can bet that at least one dinner will end up being Stromboli night.

I’ve never had anything comparable. They use the most amazing soft, white bread that has been toasted with butter giving it this perfect crisp, chewiness. The meat is of sausage type, very finely ground with a sauce that you can order mild, medium or hot made so with varying amounts of crushed red pepper. Each bite is just full of chewy, spicy, cheesy goodness. It is one of those things that, try as you may, you will never be able to replicate exactly. Good for them, I guess.

Despite failed efforts I still continue to make the occasional Stromboli. I seem to change it a bit every time and last night was a good example. Earlier in the week I had roasted an eggplant intending to make some Baba ghanoush only to realize that I was out of tahini. Not wanting to waste it, I thought why not incorporate it into my sandwich somehow for a bit of a nutritional boost.

After eating the Strombolis, I expressed to my husband how great they were. Sorry, I’m not at all afraid to be proud when I make something darn tasty. The opposite happens equally as often so I figure take credit of something good when you can.

I purchase bread at a local bakery here and this time I used pão francês; small roll-like breads that are a bit lighter and softer than a traditional baguette. Any type of roll would do though, just pick your favorite.

While I can’t pass on a Stromboli as tasty as the one I get in my hometown, this one isn’t so bad, as well as not being so bad for you.

Beef and Eggplant Stromboli

4 rolls or pieces of baguette, 3 to 4 inches in length
2 cloves garlic, minced
½ green bell pepper, chopped
½ medium onion, chopped
½ lb lean ground beef
Insides of one roasted eggplant
½ to 1 can of tomato sauce
1 tsp dried basil
1tsp dried oregano
¼ tsp crushed red pepper
Dash of salt and black pepper
1 cup shredded cheese

Split each of your breads and broil, cut side up, for 3 to 5 minutes until dried out a bit and slightly browned. Set aside.

Heat some olive oil in a skillet and add garlic. Cook for one minute then add pepper and onion. Cook for two minutes and add beef. Once beef is browned add in eggplant and heat through. Add sauce to desired consistency and seasonings, let simmer a few minutes for flavors to blend.

Spread ¼ of the sauce mixture on the bottom of each Stromboli bread. Use ¼ cup cheese for each sprinkling half on the meat mixture and half on the top half of the roll.

Broil until cheese is melted and bubbly. Assemble the sandwich and serve.