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Publix GreenWise Market Magazine - January 2008
Buzzing about Butternut
 Its rich, nutty flavor tempts taste buds in creamy soups or as a roasted side dish, and its deep
orange flesh is packed with nutrition. Butternut squash comes packaged by nature in the perfect size
for a family meal. The simplest way to prepare it:
1. Cut the squash in half lengthwise.
2. Scoop out the seeds.
3. Dot with a small amount of olive oil or butter.
4. Season to taste.
5. Roast at 400°F¿ 450°F for about 30 minutes until cooked through.
You also can peel the squash, cut it into chunks and boil it for use in a variety of
recipes. Puree cooked squash for a tasty addition to soups, stews, quick breads and pies. Or simply
toss cooked squash into salads, pilafs, pasta or casseroles. The sweet, rich flavor can accent a
wide array of dishes.
Winter squashes, such as butternut, are good sources of vitamin C, potassium, fiber and
vitamin A (in the form of beta-carotene). The latter is a powerful antioxidant and anti-inflammatory
agent that may help protect against heart disease and colon cancer and reduce the severity of
arthritis. |
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Down on the Organic Farm
Old McDonald never could have foreseen the revolution that has people asking pointed questions about how their food is produced. They're wondering whether it's treated with pesticides, antibiotics or growth hormones. They want to know if it was raised following fair and sustainable agricultural practices.
If you're among those seeking answers, head straight to the source. World-Wide Opportunities on Organic Farms (WWOOF), an international organization that helps link volunteers with organic farms, is poised to help you get in touch with food, literally. WWOOF-USA lists more than 500 host farms in the United States, including Hawaii and the U.S. Virgin Islands. Visit wwoofusa.org for volunteer guidelines, membership enrollment details and a farm directory. Then dig in and get your hands dirty.
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Meatless Mondays
Looking for an easy step toward a healthier lifestyle? Start off your week by going meatless. Consuming less meat is an effortless way to skim saturated fat from your diet.
"It's really simple. We tell people to limit the amount of saturated fat, which is predominantly present in the diet via meat and high-fat dairy, in order to prevent heart disease, stroke, diabetes and cancer," says Richard Bodge, executive director of the Meatless Monday Campaign. He reports that the Meatless Monday program is picking up steam, with 200,000 people reading the campaign's weekly e-newsletter, Eater's Digest. The program is also coming to schools, workplaces and communities near you.
If you're wondering what to put on your dinner table on meatless Mondays, visit meatlessmonday.com for recipes and cooking tips. And don't forget to stock up on easy vegetarian solutions, such as Publix GreenWise Market Veggie Burgers, for a quick meatless meal without the fuss.
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Win the Snack Bowl
Football fans, kick off the new year right with natural or organic snacks that serve up great taste along with a better ingredient lineup. Publix GreenWise Market Blue Corn Tortilla Chips (also available in Yellow Corn) are made with organic corn and contain no trans fat, preservatives, or artificial colors or flavors. Barbara's Bakery Rite Lite Rounds are natural, light crackers with only 60 calories and 2 grams of fat per serving. For dunking your chips and crackers, choose organic salsa, such as Muir Glen Medium Black Bean & Corn Salsa and Publix GreenWise Market Salsa (mild and medium). With only 20 calories per serving, there's no need to skip the dip.
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Sow Your Oats
January finds more people warming up to a steaming bowl of oatmeal than any other month, so it's only natural that it's been designated National Oatmeal Month. But there's a lot more to celebrate about oatmeal than meets the taste buds. "Oatmeal is rich in soluble fiber, which benefits blood cholesterol levels and supports a healthy gastrointestinal system," says Elisa Zied, R.D., author of Feed Your Family Right! (John Wiley & Sons, 2007).
To get the most out of a warm, satisfying bowl of Publix GreenWise Market Organic Oatmeal (there are three varieties to choose from), add extras to increase both its flavor and nutritional value:
- Throw in some dried organic blueberries and chopped walnuts for a boost of antioxidants and omega-3 fatty acids.
- Stir in a sliced banana and a spoonful of organic peanut butter to turn your bowl into a nutty, potassium-rich feast.
- Create an apple cobbler oatmeal pot by cooking up oatmeal with sliced organic apples, organic cinnamon, organic raisins, pecans and a touch of organic brown sugar.
- Toss in dried pineapple and mango along with some macadamia nuts for a tropical treat.
- Up the crunch appeal by sprinkling on low-fat granola, flaxseed, wheat germ and sesame seeds.
- Go for a decadent but antioxidant-rich Black Forest version by stirring in unsweetened cherry fruit spread, crumbled dark chocolate and vanilla yogurt.
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