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Publix GreenWise Market Magazine
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Publix GreenWise Market Magazine- October 2008

South of the Border Sensation

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South of the Border Sensation
There’s no passport required to enjoy the signature taste and nutritional punch of the vegetable nicknamed “Mexican potato.” The jicama may look a bit like an overgrown tan turnip, but there’s no mistaking the mildly sweet flavor of its moist flesh with hints of apple or pear. Jicama is most often enjoyed raw, but its crisp texture (similar to that of water chestnuts) stands up to light cooking.

Native to Latin America, this tuber comes in sizes that are all over the map, from just a few ounces to hefty 6-pounders. A typical half-cup serving delivers 3 grams of fiber as well as 15% of an adult’s daily requirement for vitamin C. And all for a mere 25 calories.

Look for unblemished tubers with dry roots and store them whole in a cool, dry place. After cutting, wrap in plastic and refrigerate for up to a week. To prepare, peel away the skin along with the fibrous flesh just underneath. Then slice, dice or shred to enjoy the Latin flavor.

  • Make a zippy low-cal appetizer by cutting jicama into sticks and sprinkling with chili powder and lime juice.
  • Lightly sauté diced jicama with carrots and green beans.
  • Toss cubes of jicama into fresh fruit salad
  • Combine diced jicama with avocado and mango chunks; drizzle with olive oil and lime juice.
  • Add julienned jicama to chicken and shrimp stir-fries.
  • Pack sticks of jicama for lunch in place of the usual carrots and celery
Girl with Kiwi

Did You Know?
Kiwis are completely edible, skin and all. Simply rinse the fruit under running water, then remove the excess fuzz by rubbing with a towel. Or go for just the juicy insides—cut a kiwi in half and scoop out the tasty green flesh with a spoon. Either way, a serving of kiwi is a refreshing pick-me-up that provides more vitamin C than an orange, plus healthy doses of potassium, vitamin E and fiber (eating the skin adds extra fiber).

Learn more: For more information on selecting and storing kiwis and kiwi recipes, visit and search for “kiwi.”

A Case of Mistaken Identity
If you’ve ever seen a reference to prebiotics, you may have thought you were reading a typographical error intended to refer to the more common probiotics. Not so. Probiotics are supplements that actually introduce friendly bacteria into the digestive tract. Prebiotics, on the other hand, feed existing beneficial bacteria—making them valuable too. By stimulating the growth of good bacteria, prebiotics may improve digestive health, enhance calcium and magnesium absorption, and even reduce the risk for colon cancer.

Prebiotics-compounds with tongue-twister names such as inulin, fructooligosaccharides, polydextrose, arabinogalactan and polyols—are found naturally in many common foods. Good sources include whole grains, onions, bananas, artichokes, leeks, garlic and honey, as well as fortified foods and supplements.

Experts Pick the Next Produce Stars
Spinach, broccoli and blueberries grab headlines for their nutritional prowess. But what about other produce items waiting in the wings for their star turns? We asked four nutritionists to nominate the most overlooked gems. Here are their picks.

The Expert: David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam, 2008)
His Pick: Romaine
His Reason: “We tend to write off lettuce, but romaine is an excellent source of vitamin C and is a great source of phytochemicals.”

The Expert: Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis
Her Pick: Swiss chard
Her Reason: “The dark green tells you it’s packed with chlorophyll, which means it’s rich in magnesium, a mineral that helps regulate blood pressure.” It’s also a great source of lutein and zeaxanthin, substances that protect against eye diseases.

The Expert: Heidi McIndoo, R.D., coauthor of The Complete Idiot’s Guide to the Superfood Cookbook (Alpha, 2008)
Her Pick: Red peppers
Her Reason: “They’re loaded with nutrients, especially vitamins A and C. They’re good raw or cooked and are sweeter than green peppers. My
2-year-old can’t get enough of them.”

The Expert: Karen Collins, R.D., nutrition adviser to the American Institute for Cancer Research
Her Pick: Kale
Her Reason: Dark green leafy kale contains powerful antioxidants like carotenoids and vitamin C. “Kale is a cruciferous vegetable, so it has phytochemicals that help the body detoxify cancer-causing substances.”
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