 |
|
|
 |
 |
Publix GreenWise Market Magazine- September 2008
Big Cooks Don't Cry
|
|
 Go Fig-ure
Once prized as a training food by ancient Olympians, the fig is still valued for its fiber and nutrients, especially potassium, calcium and iron. Considered a fruit (but actually a flower), the fig is at its peak in late summer to early fall. Dried figs are available year-round, so add them to your diet often with these ideas:
- Stuff dried figs with a mixture of low-fat cream cheese and gorgonzola cheese.
- Wrap fresh fig halves with prosciutto and serve on baby greens drizzled with a little balsamic vinaigrette.
- Add chopped dried figs to rice pilaf or muffin and quick bread batters.
- Make a chutney by combining ¼ cup snipped dried figs, ½ cup canned whole cranberry sauce, ½ cup Publix GreenWise Market Organic Apple Juice, 2 tablespoons packed brown sugar and 1 teaspoon snipped fresh rosemary. Bring to a boil over medium heat. Reduce heat to low and simmer in an uncovered saucepan for 5–8 minutes or until chutney reaches desired consistency, stirring occasionally. Season with salt and freshly ground pepper to taste; serve with pork or chicken.
LEARN MORE: For more fig facts and recipes, visit the California Fig Advisory Board at californiafigs.com.
|
|
Wrap It Up
What’s the best way to store leftovers? Jessica Jensen, cofounder of Low Impact Living ( lowimpactliving.com), provides the scoop on what to do:
- Glass is the leader of the pack because it can be reused over and over and is easily recycled.
- Aluminum foil is next best since it too can be recycled.
- Plastic containers are better than bags or wrap because they can be reused and, depending on where you live and what kind of plastic they’re made of, recycled. But plastic is made from petroleum, a nonrenewable resource, so it’s best to use as little as possible.
- Plastic wrap comes in last place. It’s a one-time-use item that isn’t recyclable.
|
|
 After-School Specials
When your children come home toting homework and ravenous appetites, be prepared with kid-pleasing snacks. The fact that they all rate an A+ in nutrition can be your little secret. (Did we mention big kids will like them too?)
- DYNAMIC DIPPING: Pita triangles, raw vegetables or crackers served with hummus. Or try a new taste twist with this variation: Puree 2 cups shelled and cooked edamame (green soybeans) with ¼ cup organic canola oil, 3 tablespoons lemon juice, 2 teaspoons chopped organic garlic, ¾ teaspoon ground cumin and ½ teaspoon salt, then dip away.
- DIY SNACK MIX: Publix GreenWise Market Organic Toasted
Oats Cereal tossed with a medley of favorite organic nuts and dried fruits
- WRAP ARTIST: Slices of lean turkey, a bit of mashed avocado and a fresh cucumber spear rolled up in a whole wheat tortilla
- LETTUCE BOATS: Crisp romaine leaves cradling a spoonful of tuna salad
- POWER PARFAITS: Pineapple chunks, mandarin orange segments and fresh berries layered between dollops of low-fat vanilla yogurt
|
|
Fishing for Omega-3s
Fish isn’t the only food that contains heart-healthy omega-3 fatty acids. Landlocked choices such as flaxseed, tofu, walnuts and certain vegetable oils are rich in ALA (alpha-linolenic acid), which is converted by the body into omega-3s. That’s good news for vegetarians and others who don’t eat fish regularly. The Institute of Medicine recommends at least 1.1 grams of ALA per day for women and 1.6 grams for men.
| Food |
ALA (grams) |
| Walnuts, English, 1 ounce (14 halves) |
2.6 |
| Flaxseed oil, 1 teaspoon |
2.4 |
| Flaxseeds, ground, 1 tablespoon |
1.6 |
| Walnut oil, 1 tablespoon |
1.4 |
| Canola oil, 1 tablespoon |
1.3 |
| Soybean oil, 1 tablespoon |
0.9 |
| Tofu, firm, ½ cup |
0.7 |
| Publix GreenWise Market All Natural Flax Flakes Cereal, ¾ cup |
0.5 |
|
|
|
|
|
|
|
|
|
