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Publix GreenWise Market Magazine
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Publix GreenWise Market Magazine - Summer 2012

Have You Tried...Caribbean Red Papaya?

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Caribbean Red Papaya
  • Grown in Belize, this large papaya is prized for its salmon-color flesh, sweet aroma and melonlike flavor.
  • A 5-ounce serving contains 60 calories, 2.4 grams of fiber and loads of the antioxidant vitamins A (31% DV) and C (144% DV).
  • You'll know this fruit is ripe when more than half of its skin has turned bright yellow.
  • Don't throw out the black peppery seeds. Grind them up to give a flavor spike to homemade salad dressings.
  • Prepare the papaya by cutting it in half, scooping out the seeds and peeling away the skin.
  • Showcase the exotic flavor of sliced Caribbean red papaya in salads, fruit platters, chutneys and salsas.
An Olive Oil for Every Occasion
Heart-friendly fats make this Mediterranean star a great addition to many dishes. But those pretty bottles of gold and emerald on store shelves can leave you scratching your head. How do you know which type is best for a particular recipe -- or how much you need to spend?

Best flavor and the most expensive; made without the use of chemicals or heat and contains more antioxidants than lower grades.
Best Culinary Uses: Excellent as a condiment or drizzled over salads, vegetables, pasta and fish. Not the best choice for frying as its flavor and aroma are destroyed by high heat.

Produced similarly to extra virgin olive oil but with slightly less flavorful oil. It is also less expensive.
Best Culinary Uses: A good choice for cooking or sautéing foods such as vegetables and meats.

This grade is a combination of extra virgin olive oil and refined oil, produced by filtering lower-grade olive oil. The least flavorful but also lowest priced.
Best Culinary Uses: Best for cooking foods that don't rely on olive oil flavor.

Pressed for Time?
If you still think of the pressure cooker as that scary contraption your grandmother used for water-bath canning, you're in for a welcome surprise. Pressure cookers have enjoyed a modern makeover, making them safer and easier to use but just as quick as the models of old. Simply pop food into the cooker, add the required liquid, lock the lid and cut your cooking time up to 70 percent.

The secret is steam, which is trapped in the pot, building up pressure and increasing the temperature. This pumped-up cooking method is ideal for dried beans and peas, which normally require an overnight soak and then one to two hours of cooking. A pressure cooker can help you bring unsoaked dried beans to the table in less than 40 minutes.
Graze More, Weigh Less?
It might be time to rethink the old adage about eating "three squares a day." An intriguing new study suggests that consuming smaller meals more frequently may help you control your weight. Researchers examined the dietary habits of more than 2,300 nine- and ten-year-old girls and followed them over a 10-year period. The girls who ate less frequently gained the most weight and inches. Researchers aren't ready to say that grazing is the key to weight control, but these results may calm parental fears that it automatically leads to weight gain. Just remember to choose healthy, nutrient-rich foods to make the most of those extra meals.
The American Journal of Clinical Nutrition, January 4, 2012

Sneaky Veggies
Many parents stash carrots or cauliflower in foods like meatloaf and spaghetti sauce in order to boost the number of vegetable servings in the family diet. Now this strategy is getting some backing from researchers.
A recent study found that preschoolers couldn't tell the difference when dishes incorporated pureed vegetables, and they ended up consuming more vegetables and fewer calories for the day as a result. Hiding veggies such as blended carrots, tomato juice and grated zucchini in your soups, lasagna and quick breads ups beneficial fiber, vitamins and minerals for picky grown-ups too.

Behind Those Heart-Smart Spreads
Our early ancestors probably consumed plenty of plant sterols—cholesterol-like compounds found in vegetable oil, nuts, legumes, whole grains, fruits and vegetables. Plant sterols can block the absorption of cholesterol in your body, which lowers cholesterol levels and cuts your risk of heart disease. But because natural sources provide only small amounts of sterols, these compounds now are being added to some foods, such as Benecol margarine spread. Studies show that including 2 grams of plant sterols per day—that's about 4 tablespoons of enriched spread can lower cholesterol levels by 9 to 14 percent. Now that's good news worth spreading!
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