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Publix GreenWise Market Magazine - Summer 2009
Yogurt Culture
 Yogurt's tart flavor and creamy texture make it a favorite snack, dessert or recipe ingredient, and it brims with health benefits. "Yogurt may also contain healthful bacteria called probiotics, which aid in digestion and may boost the immune system," says Betsy Dietsch, R.D., from the Southeast United Dairy Industry Association in Atlanta. To identify those that do, look for the "live and active" seal on the package. Some yogurts contain additional strains of probiotics or added fiber. Use this handy chart to compare the choices at your neighborhood Publix.
| BRAND |
CALORIES |
FAT |
SUGAR |
ADDED FIBER |
ADDED PROBIOTICS* |
|
| Publix Fat Free Light Active Vanilla, 4 ounces |
70 |
0 |
8g |
|
X |
| Publix Fat Free Light Vanilla, 6 ounces |
100 |
0 |
12g |
|
|
| Publix Vanilla No Sugar Added, 6 ounces |
90 |
0.8g |
8g |
|
|
| Dannon Activia Vanilla, 4 ounces |
110 |
2g |
17g |
|
X |
| Dannon Light & Fit 80 Vanilla, 6 ounces |
0 |
11g |
|
|
|
| Silk Live! Soy Yogurt Vanilla, 6 ounces** |
150 |
3g |
18g |
|
X |
| Stonyfield Farm Plain Fat Free Organic, 6 ounces |
80 |
0 |
12g |
|
X |
| Yoplait Fiber One Strawberry, 4 ounces |
80 |
0 |
10g |
X |
|
| Yoplait Yo-Plus, All flavors, 4 ounces |
110 |
1.5g |
16g |
X |
X |
*In addition to the live and active cultures naturally found in most yogurts
**Available only in 32-ounce size cartons
Drink Up!
Which beverages are packed with healthful antioxidants? A recently published study by a group of UCLA researchers (Journal of Agricultural and Food Chemistry, February 2008) ranked this winning dozen with pomegranate juice taking top honors.
- Pomegranate juice
- Red wine
- Concord grape juice
- Blueberry juice
- Black cherry juice
- Acai juice
- Cranberry juice
- Orange juice
- Iced green tea
- Iced black tea
- Iced white tea
- Apple juice
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 Pesto Pizzaz
Packed with the fresh taste of garlic and herbs, pesto (which means “pounded” in Italian) is the perfect flavor booster. Most often served tossed with cooked spaghetti or other strand pasta, it’s equally delicious spread on grilled fish, chicken or veal chops. It’s also a natural topping for focaccia or other toasted flat breads. Pesto is traditionally made with fresh basil, but you can use parsley, oregano or other leafy herbs as well.
TO PREPARE: Rinse and pat dry 2 cups of basil leaves (stems removed). Place basil and 1/3 cup of pine nuts or coarsely chopped walnuts in a food processor or blender. Pulse a few times. Add 3 large cloves of garlic and pulse a few more times. While the food processor is running, gradually add ½ cup of extra-virgin olive oil, stopping once to scrape mixture down. When all of the oil has been added, stop the machine and add ½ cup of freshly grated Parmesan or Romano cheese until blended. Add salt and pepper to taste. Makes about 1 cup.
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 Great White Cauliflower
Who says a vegetable has to be a vibrant color to be good for you? This bright white, crunchy member of the cabbage family is packed with vitamins C, K and B6, dietary fiber, potassium, and other nutrients, plus it’s low in calories (about 25 per cup). When buying fresh cauliflower, look for white or cream-colored heads that are firm and free of dark spots or other blemishes. Store it unwashed in a perforated or open plastic bag in the refrigerator for up to one week; wash just before preparing. Here are some serving ideas:
- Steam or boil and serve as a side dish, sprinkled with freshly grated Parmesan cheese or seasoned with caraway seeds, tarragon or nutmeg.
- Break into florets and roast in the oven with onions and garlic, then add to vegetable or chicken broth with cooked carrots and potatoes for a healthful soup. Puree for a creamy texture.
- Cook until very tender, then mash and season with butter, salt and pepper for a delicious alternative to mashed potatoes.
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 A Cut Above
Sturdy kitchen knives are vital food preparation tools. But you really don’t need many—these should cover every task.
Chef's
Also known as a French knife or French chef’s knife, this is the most important tool. It’s used for chopping, slicing, dicing and mincing. Blades range in length from 6 to 12 inches, with 8-inch being the most popular size.
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 Paring
This short knife is essential for delicate tasks like trimming fruits and vegetables. The 2- to 4-inch blade is also good for detailed cutting, pitting and seeding, and for creating fruit and vegetable garnishes.
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 Utility
A smaller version of the chef's knife, it's used for lighter chopping chores and slicing cooked meats and poultry. It's also good for mincing herbs, garlic and shallots and deboning or cutting up chicken. Blades range from 5 to 8 inches. |
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 Serrated
Often called a bread knife, its 8- to 10-inch blade has a sawlike edge that cuts easily through crusty breads. It's also useful for slicing sponge cakes and horizontally through cake layers. |
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 Santoku
Originally from Japan, this all-purpose knife is both sharp and precise. The unique blade, usually 5 to 7 inches, is scalloped to help release thinly sliced or sticky foods after slicing, chopping, dicing or mincing. |
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