Fresh Pick of the Week: Cantaloupe

Cantaloupe is a variety of muskmelon (a species of melon native to the Middle-East) that in season from March-September depending on what part of the country you're in --June-September is peak season out here in California.

Need to know how to pick a cantaloupe? The melon should have a flowery, sweet smell with some give with pressure to the sides (no super soft spots, which mean spoilage!). Like choosing oranges or stone-fruits, select a melon that feels heavy for its size.

Slice in half, remove the seeds, and cut out the flesh to serve. Diced cantaloupe is less than 60 calories per cup and is high in vitamins A and C, for immune, vision and skin health. Try this melon:

• As a great snack/dessert on its own; 
• In a fruit salad tossed with fresh mint and blueberries; or 
• Cubed and wrapped with prosciutto as a savory appetizer.

Fresh Pick of the Week: Apricots

California apricots are in season now! Apricots are a sweet-and-tart fruit from the plum family, with a short peak season from May-July in California, lasting through August other parts of the country. While they're an easy, low-calorie and vitamin A-rich treat on their own, apricots are also delicious...

• halved and grilled with summer skewers,
• stewed over ice cream, 
• peeled and muddled into a summer cocktail. 

Enjoy!

Fresh Pick of the Week: Sprouted Beans

Image from Health on a Budget

Last week, I picked up some sprouted mixed beans at the farmers market. When soaked in water, fresh seeds/beans sprout little plants. The bean and its sprouts can be eaten raw, which makes sprouted beans a faster and easier fix than dried beans. The protein and fiber content also increases as the beans germinate (or sprout), making sprouted beans a particularly nutrient-dense choice (all beans are, but these are even more powerful!). 

Marinate fresh, sprouted beans in a home-made vinaigrette (like the one below) for a delicious, fast-fix bean salad. 

Homemade Vinaigrette: Whisk together 1 part dijon mustard, 1 part lemon juice, 1 part red wine or balsamic vinegar, 2 parts extra virgin olive oil, salt & pepper. Optional: chopped fresh herbs or minced garlic. 

Fresh Pick of the Week: Cabbage

Cabbage has a long season of availability, from February-November in Southern California. It can be green, purple (red), or white with shiny or crinkly leaves (the latter is more rare). All varieties are great cooked or raw--it's slightly sweet flavor is delicious steamed or roasted. Like other cruciferous vegetables (such as kale, broccoli, and Brussels sprouts), cabbage contains phytonutrients with antioxidant properties that help protect your bodies cells from diseases including cancer. Select your cabbage at the grocery or farmers market by choosing a crisp and heavy-feeling head with vividly-colored, densely-held leaves. 

Fresh Pick of the Week: Navel Oranges

Picture of the Cara Cara variety from Sunkist

Navel Oranges have a long season in California, from early November to late spring. The season peaks now, February through April, when the oranges are their orange-est and sweetest. Like other citrus fruits, navel oranges are packed with Vitamin C, perfect to boost immunity during cold and flu season. They are also a good source of folate- an especially important nutrient for women- as well as potassium. They're the ideal on-the-go snack at about 60-80 calories per fruit (depending on the size).

How do you select your Navel Orange? Find an orange with a "navel" (like the one pictured). Choose a fruit that feels heavy in your hand and has a sweet odor. That one will be the most delicious! My favorite variety is Cara Cara, which has a redder inside hew.


In addition to snacking, navel orange wedges are great additions to salads. Or try mixing the juice of 1 orange, 1 lime, dollop of sour cream, drizzle of olive oil, salt, pepper and other herbs/spices (like cilantro, basil, cayenne pepper) for a light, citrus salad dressing.

Fresh Pick of the Week: Parsnips

Parsnips are at their best now through March. They grow in chilly weather, so you can find them locally in most parts of the country. Just one 9" parsnip gives you one third of your daily vitamin C to help boost immunity, one fourth of your daily folate to help reduce heart-disease risk, and 6 grams of fiber to keep you full and regular. Enjoy them in soups, pureed, or roasted like the recipe below!

Roasted Parsnip Oven Fries

Serves 4

Ingredients
10 parsnips
2 Tbs olive oil
1 tsp salt
1 tsp pepper
1/2 tsp garlic powder

Directions

1. Preheat oven to 425 degrees. 
2. Wash parsnips and trim ends. Create equally-sized parsnip wedges: cut parsnips in 2 pieces, separating larger portion from the thin end; quarter or half the larger ends lengthwide to create wedges; leave thin ends intact or cut lengthwise in half.
3. In large bowl, toss parsnips in olive oil and spices. Spread evenly onto cookie sheet. Bake for ~20 minutes, turning halfway through. 

Butternut Squash Soup

This soup is a great starter or side dish to your meal. I recommend making it a meal alongside a delicious salad (like kale, red pepper, goat cheese, and almonds).  It also freezes well, stored in an airtight container, for up to 2 weeks to make a quick, reheat meal. 

Butternut Squash Soup

Serves 6

Ingredients

½ stick unsalted butter

1 medium yellow onion, diced

1 tsp salt

1 tsp freshly ground black pepper

1 large butternut squash, peeled, seeded and cubed

1 Granny Smith apple, peeled and cubed

1 Tbs curry powder

2 tsp all-spice powder

2 Tbs fresh thyme leaves

1 Tbs fresh rosemary, chopped

6 cups low sodium vegetable stock

Directions

1. Melt butter in large pot. Add onion and cook until translucent.  
2. Add butternut squash, apple and remaining herbs and spices to pot. Stir and cook about 5 minutes.
3. Pour vegetable stock into pot. Bring to boil then reduce heat to simmer. Cover with lid. Simmer until squash is soft, about 10-15 minutes. Turn off heat.
4. Puree using either emersion blender or standing blender. Heat soup before serving. ***If using a standing blender, first allow soup to cool COMPLETELY or you will have hot soup all over. Add cooled soup in small batches to puree and return to pot to warm before serving.***
5. Serve with dollop of sour cream and sprinkle of fresh thyme (optional). 

Fresh Pick of the Week: Butternut Squash

Check out this picture's home here

This winter squash gets darker orange in color and sweeter as it ripens in the cold winter weather. You can roast, steam, or puree it for the perfect starch with your meal. That rich orange color is from the beta-carotene (vitamin A), an antioxidant to help build up immunity, which we all need especially this time of year. Butternut squash makes a great starch for your meal if you're trying to cut calories: 1 cup has about 60 calories versus potatoes which have over twice that.

Holiday Shortbread Cookies

It's a cookie-filled time of the year. These shortbread bites are full of all the pepperminty, chocolatey, sweet and salty goodness I crave from a Christmas cookie.

The Nutrition Rundown: These buttery treats made with whole wheat flour and antioxidant-rich dark chocolate are best enjoyed in petite portions to prevent overindulgence. Cut small and individually wrap a couple for each of your friends.

Holiday Shortbread

Ingredients

2 sticks butter

¼ cup granulated sugar

½ cup confectioners’ sugar

2 cups flour

1 tsp salt

 9-12 oz bittersweet chocolate

4 candy canes, broken up

1. Beat 2 sticks butter, 1/4 cup granulated sugar and 1/2 cup confectioners' sugar until fluffy. Whisk 2 cups flour and 1 teaspoon salt, then stir into the butter mixture. 
2. Press into a buttered 8-inch square pan. Chill 30 minutes. Bake 35-40 minutes at 300 degrees. Leave in pan to cool.
3. Once shortbread is baked and cooled, melt chocolate over double boiler on stove. Spread on shortbread and sprinkle crumbled candy canes on top. 
4. Allow to cool 1 hour before serving. Cut into small squares or pieces.

Zucchini Latke Recipe

For full Hanukkah enjoyment, last Sunday I cooked up these potato, zucchini latkes to enjoy alongside a friend's homemade applesauce and great company. The basics of the recipe are below, easy to alter based on how many people you're serving. It's much faster with a food processor, though the shredding can also be done with a box grater.

The Nutrition Rundown: Zucchini and onion cut down on the calories and carbs a bit. But don't be fooled, these fritters are fried up in lots of oil, so watch your portion. Try serving as an appetizer or side dish.

Zucchini, Onion and Potato Latkes

Ingredients

2 parts potatoes (like Russet or Yukon Gold), peeled and shredded 

1 part white onion, shredded

1 part zucchini, shredded

1-3 eggs (depending on amount of vegetables used- about 1 egg for every 4 potatoes)

Flour (~1/4 cup per egg used)

Salt and pepper

Canola oil

Applesauce and sour cream for serving (optional)

Directions

1. Place shredded vegetables in strainer and pat dry with clean towel, tossing and repeating until as much moisture is removed as possible. 

2. In large bowl, mix vegetables and egg(s). Add flour until mixture is "scoopable" consistency. Mix in salt and pepper. 

3.Lay out paper towels or paper grocery bags on counter.  Heat large skillet over medium heat. 

4. Add oil to cover ~1/4" of pan and heat about 1 minute (do not let oil smoke). Using ice cream scoop, place dollops of potato mixture into frying pan and flatten them. Allow to fry about 4 minutes before turning with metal spatula. Once both sides are golden brown, remove from pan and let cool on paper (this soaks up excess oil). 

5. Repeat step 4 until all latkes are golden and delicious. Serve with sour cream and/or applesauce. 

Fresh Pick of the Week: Brussels Sprouts

Brussels sprouts are available year-round, though at their peak season September-February. Like itty-bitty cabbages (and from the same family), this vegetable is packed full of fiber to make you feel full and keep your digestive tract healthy as well as vitamin C, especially important to help with immunity in cold and flu season. More importantly, Brussels sprouts are delicious! They may have gotten a bad rap during years of icky overcooking, which releases their sulfur-taste (and makes your house stink). Cooked properly, they taste slightly sweet and make a perfect, low-calorie, nutrient-dense side dish. Try them sliced in half, tossed with olive oil, salt and pepper and roasted at 425 degrees, or give the recipe below a try.

Steamed Brussels Sprouts with Dijon Sauce

Ingredients

Brussels sprouts- as many as you can eat :)
~2 Tbs Olive oil
~1/4 cup Dijon mustard
Salt and pepper to taste

Directions
1. Wash Brussels and slice off stem ends. Steam in pot of boiling water- leave lid off for first 2 minutes of cooking to release the enzymes that will otherwise cause them to become an UGLY green color.
2. Remove Brussels from pot and add oil, mustard, salt and pepper. Whisk to combine. Add back in Brussels sprouts and toss together.
Enjoy this dish warm!

Crazy for Nuts

These delicious, sugar and spiced nuts get their clever name from a clever friend. I made them this weekend for a pre-Thanksgiving dinner party. They're a perfect bar snack or dessert treat. I'd recommend creating individual portion-controlled packages if you're planning on keeping these around the house...Crazy for Nuts are quite addictive!

Crazy for Nuts
Makes ~20 quarter cup servings

Ingredients

1 egg white
Splash of water

1 1/2 lbs raw pecans, almonds, walnuts (or any of your favorites, just make sure they're unsalted)
1/3 cup brown sugar
2/3 cup white sugar
2 tsp sea salt
2 tsp cinnamon
1/2 tsp cayenne pepper

Directions
Whisk together egg white and water in large bowl. Mix in nuts. In separate bowl, whisk together sugars and spices until no lumps remain. Sprinkle sugar mixture into nuts and toss to coat. Place nuts on foil-covered baking sheet. Bake in 300 degree oven for about 30 minutes, stirring about every 10 minutes. Enjoy the aroma!

Fresh Pick of the Week: Fresh Cranberries

While we see sweetened, dried cranberries in stores year-round, fresh cranberries seem to only appear around the holidays. Harvested in the fall in northern US states, such as Massachusetts and Washington, cranberries are in season now, and make the perfect addition to holiday meals. With Thanksgiving coming up, try my Homemade Cranberry Sauce, which can be made in about 15 minutes and stored up to a week in the refrigerator. Jar it for a great host gift to whatever feast you're lucky enough to attend!



Homemade Cranberry Sauce
Makes ~3 cups

Ingredients
12 oz fresh cranberries
1 cup water
Juice + zest of one orange
1/4-1/2 cup sugar (to taste)

Directions
In large saucepan or skillet over medium heat, add cranberries, water, and orange juice. Cook, stirring often, until cranberries begin to pop (~5 minutes). Add sugar and orange zest (I recommend adding just 1/4 cup first and tasting as it cooks to see if you prefer more). Continue cooking and stirring ~10 minutes longer, until cranberries all popped and liquid has evaporated, leaving a jelly-like consistency with cranberry pieces.

Portabella Brown Rice Risotto

Looking for a healthy, hearty meal? This risotto is perfect coming up on cold winter nights. I recommend pairing it with whatever wine you're using to cook and a veggie side (like Kale and Sweet Potato Salad!)

The Nutrition Rundown: Whole grain brown rice gives this starchy entree a boost of filling fiber and mushrooms provide a rare food source of bone-building vitamin D (usually from the sun and supplements).

Portabella Brown Rice Risotto

Serves 4 main courses (6-8 side dishes)

Ingredients

Based on 4 servings,
without Parmesan

2 Tbs olive oil

1 pound fresh portabella mushrooms, cleaned and roughly chopped

½ large yellow onion, diced

2 garlic cloves, minced

1 cup brown rice

Salt and pepper

1/2 cup dry white wine

2 Tbs Dry Vermouth

1 quart vegetable broth (low sodium if available)

¼ cup fresh parsley, chopped

¼ cup freshly grated Parmesan cheese (optional)

Directions

1. Heat oil in large heavy saucepot over medium heat. Add mushrooms and cook, tossing frequently, until edging browning, about 3 minutes. Add onions and garlic and continue to cook, tossing frequently, until onions are soft and translucent, about 5 minutes. Add rice cook 2-3 minutes, until slightly fragrant. Stir in salt and pepper.
2.  Pour white wine and vermouth into pot of rice. Stir, scraping bottom of pot. When wine is mostly absorbed, begin adding vegetable broth, ~3/4 cup at a time. Stir continuously. When half broth is absorbed, add another ¾ cup. Continue until all broth has been added and risotto is creamy texture with rice cooked well all the way through--this takes about an hour. 
3. Serve hot, sprinkled with parsley and parmesan (if using). 

Kale Sweet Potato Salad

A colorful, autumnal vegetable dish! This Kale Sweet Potato Salad is a perfect side, or make it into a light entree with some added goat cheese and chopped nuts.

The Nutrition Rundown: Kale packed with vitamin K and calcium is paired with vitamin A-rich orange sweet potatoes for a bone-building, immunity boost...just when you need it most to stay strong and fight germs this winter!

Kale Sweet Potato Salad

Serves 4

Ingredients

1 large sweet potato, peeled and cubed

2 Tbs olive oil, divided

2 bunches kale, stems removed, chopped into thin strips

¼ medium red onion, small diced

2 tsp crushed red pepper flakes

3 Tbs red wine vinegar

2 tsp honey

Salt and pepper

 

Directions

1.  Heat 1 Tbs olive oil in large skillet over medium heat. Add potato and cook until sides brown and tender, about 8 minutes. Remove from heat. Add kale and toss together to slightly wilt leaves.
2. In large bowl, whisk onion, red pepper, vinegar, honey, salt and pepper together. Drizzle in remaining 1 Tbs olive oil while continuing to whisk.
3.  Add warm kale and potatoes to dressing and toss together. Refrigerate 15-20 minutes and serve chilled or at room temperature. 

Fresh Pick of the Week: Persimmons

Persimmons are a seasonally fall and winter fruit, in-season October through February, but they have the delightfully sweet taste of many tropical and summer produce. The fuyu variety that I found at the Melrose Place Farmer's Market are great sliced up and eaten as is (they're so sweet, they taste like dessert!). They'd also make great additions to a seasonal fall smoothie or fresh salsa. They are rich in vitamin A like so many seasonal fall produce, and they get their sweetness from their high sugar content (those I grabbed are a perfect single fruit serving portion). When picking persimmons up in weeks to come, select based on the same characteristics you'd look for in a tomato (like a little give when squeezed).

Pumpkin Whoopie Pies

Try storing/transporting in muffin tins 

A delicious alternative to cupcakes?! WHOOPIE! I've never been a huge cupcake fan- I find them difficult to eat and don't love the cake-to-frosting ratio. These Pumpkin Whoopie Pies are a great take on a personal frosted dessert.  The cream cheese filling makes them not-too-sweet. The pumpkin and spices give them those great fall flavors I can't seem to get enough this autumn, from pumpkin-themed breakfasts to desserts.

Trick-or-TREAT!

I brought (and ate!) them at a recent Halloween party. They'd also make an excellent Thanksgiving treat or surprise dessert for co-workers/friends.

The Nutrition Rundown: Pre-portioned, satisfying, flavorful! Make them bite-size if you're watching calories, and make sure to SHARE.

Pumpkin Whoopie Pies
Makes ~3 dozen small pies

For Pumpkin Cookies

3 cups whole wheat flour

1 tsp salt

1 tsp baking powder

1 tsp baking soda

2 Tbs cinnamon

1 Tbs ground ginger

1 Tbs ground cloves

2 cups firmly packed brown sugar

1 cup vegetable oil

3 cups pumpkin puree

2 large eggs

1 tsp vanilla extract

For cream-cheese frosting:

1 cup powdered sugar

1 cup butter, softened

16 oz cream cheese, softened

1 tsp vanilla extract

¼ cup finely chopped walnuts

Directions

1.  Preheat oven to 350 degrees.
2. Whisk flour, salt, baking powder, baking soda, cinnamon, ginger and cloves in large bowl. In separate bowl, whisk together brown sugar and oil. Add pumpkin puree, eggs, and vanilla and whisk until combined. Whisk flour mixture into pumpkin mixture slowly until fully mixed.
3. Line 2 large baking sheets with wax or parchment paper. Using an ice cream scoop, drop tablespoons of dough onto prepared baking sheets. Transfer to oven and bake until toothpick inserted into cookie comes out clean, about 20 minutes. Remove from oven and let cool on pan or cooling racks. Let cool completely before beginning assembly with frosting.
4.  While cookies bake, make the frosting. In an electric mixer with paddle or whisk attachment, beat butter until fluffy. Add cream cheese and mix to combine. Add sugar and vanilla and beat until smooth and fully mixed. Transfer to pastry bag or ziplock bag- snip end of bag.
5. Place walnuts on plate and set aside. Assemble whoopie pies by piping frosting onto one cookie and sandwiching with another cookie, pressing down slightly to allow frosting to ooze to edges. Roll exterior frosting in chopped walnuts. Place assembled whoopie pies in parchment-lined container covered with lid or plastic wrap. Refrigerate cookies before serving, up to 3 days. 

Fresh Pick of the Week: Beets

Roasted Beets and Carrots with cooked Beet Greens

Both the red or golden root and leafy greens of this year-round vegetable are great for fall and winter dishes. The combination of the betacyanins (how beets get their vibrant color!) and filling-fiber in these roots may protect against colon cancer and help to keep your digestive system running regularly. Don't be alarmed by the red color in your toilet- it's just a sign of the beets keeping things moving :)

We often see cooked red beets on salads paired with goat cheese and walnuts, but you can get quite creative with this tasty vegetable. Try the root (red or golden) cut up raw in matchsticks, roasted with carrots (like pictured) or even pickled. Make sure you grab a bunch with the green tops too; the greens are slightly sweet- I love them sauteed with olive oil, garlic and crushed red pepper.




To simply roast a beet:

• Slice off the green tops (and reserve for another yummy use). Scrub the exterior with a wet towel.
• Wrap the root in tin foil, poke with a fork a couple times. 
• Place on a baking dish also covered with foil in the oven at 375 degrees for about 1 hour (until fork-tender), rotating halfway through. (Why all the foil? Beets have natural sugar in them. Using the foil will help protect your oven and baking dish from the caramelized sugar this process will produce.) 

Fresh Pick of the Week: Kabocha Squash

When that fall chill hits the air, my palate immediately craves winter squash. Kabocha squash, or Japanese Pumpkin, is available year-round due to its lengthy growing/harvesting season. The sweet-potato like flavor and pumpkin-like texture though lend themselves well to a hearty fall meal. Substitute it in recipes calling for pumpkin or try the squash and its seeds roasted (recipe below!). 

 Kabocha is packed with beta-carotene for healthy eyes and skin and full of fiber (especially in the skin!) to make you feel full longer.  So grab one of these green "pumpkins" at your local farmers market or store and give it a try! 

Roasted Kabocha Squash (+ seeds!)

Ingredients

2 Tbs + 1 tsp olive oil

1/2 tsp sea salt

1/2 tsp black pepper

1 tsp cinnamon

1/4 tsp cayenne pepper

1 tsp coriander

1 tsp dried thyme leaves

Preheat oven to 400. Slice kabocha squash in half. Scoop out seeds and and set aside. Slice squash into 1/2 inch thick crescents.  Toss crescents with 2 Tbs olive oil and spices until evenly coated. Spread evenly on cookie sheet. Roast in oven for 45 minutes, flipping halfway through. 

 Rinse kabocha seeds and dry. Toss seeds in 1 tsp olive oil, thyme, coriander and pinch of sea salt. Place on cookie sheet and roast in 400 degree oven for 10-12 minutes, until lightly browned. Remove from oven and set aside.

Fresh Pick of the Week: Figs

Figs are plentiful at local markets throughout the summer and fall. We are nearing the end of the second harvest (the first being at the beginning of the summer), so get them while you can! They come in different varieties, and all have a sweet, seedy center and are packed with keep-you-young-and-healthy antioxidants and fill-you-up fiber. Try them made into jam, mixed into yogurt, or sliced onto salads. Mark Bittman has some great salad suggestions using figs, like my favorite:

Toss mâche or another soft green with toasted slivered almonds and roughly chopped fresh figs. Thin some almond butter with water and sherry vinegar to taste and use as a dressing. Some will like this with fresh goat cheese.