Discover new flavors and tastes of fruits and veggies at your local Farmers' Market #GardenCuizine #GroundCherries

Ground Cherries 

Strawberry Husk Tomatoes

Have you ever tasted Ground Cherries, Physalis pruinosa (Strawberry Husk Tomatoes)? I came across them yesterday in our local NJ Farmers' Market in the Burlington County Agriculture Center. I remember hearing about them when I was a writer for Dave's Garden.

The vendor described them as yellow tomatoes. I noticed that they had a papery looking husk, similar to a tomatillo, and asked her, "How could they be tomatoes?" She picked out one from the container and pinched the paper covering at the bottom. A small yellow tomato emerged; she let me taste it. 

Wow! The sweet, pleasant flavor surprised me. I can't really describe it other than it was good! Some describe the taste as a tropical blend of mango and pineapple. The yellow-looking tomato was small, about the same size as a Petit Moineau currant tomato.

Harry thought the skins were thick and chewy. I ate the whole fruit, and so did Mom, who is a picky eater. I guess you would just have to taste them for yourself and see what you think. I would buy them again. 

I may save some seeds to try and grow them next season. If you want to buy seeds, they are readily available from heirloom seed companies.
 
Ground Cherries get a thumbs up from me and Mom! I'm sure they would taste great in baked goods, jams, jellies and sauces.

Enjoy Discovering New Fruits and Vegetables!

GardenCuizine Nutrition Data Ground Cherries: 1 ounce (28g, about 14 or 1 handful): 15 calories, 3 mg Vitamin C (5% DV), 202 IU Vitamin A (4%DV), Niacin 3.8 mg (4% DV), only 3g total carbohydrates

Related Links
Grandma Ott's Ground Cherry Jam
Freezing Ground Cherries

Blog post and photo Copyright (C)Wind. All rights reserved.

Spicy Candied Almonds #GardenCuizine #SuperBowl #Snack

Spicy Candied Almonds

Candied nuts with cinnamon and spice give your body nutrition while providing flavor to your taste-buds. A few is all you need to satisfy and serve as a stand alone snack. For those who can safely eat nuts, spiced nuts make a welcomed homemade gift from your kitchen. I made these at Christmas and just made another batch for Super Bowl Sunday snacking!

Ingredients
2 cups lightly salted whole almonds
1/2 cup sugar
2 teaspoons ground cinnamon
1/4 teaspoon (or more!) ground hot peppers from your garden (or store bought cayenne)
2 Tablespoons water
2 teaspoons vanilla extract
pinch sea salt

Putting it all together
preheat oven to 375 deg F

Spread the almonds onto a foil-lined baking sheet; bake 5 min
Remove from oven and set aside to cool

• In a medium bowl, sift sugar with spices
• Add water and vanilla; stir to combine
• Stir in nuts; save the foil lined cookie sheet

On stove-top, medium heat, preheat a 10-inch cast iron skillet
when hot, add nut mixture

• Cook 3 min, mixture will get bubbly
• Stir
• Cook another 3 minutes

Spread onto the foil lined baking sheet
Sprinkle with a pinch of sea salt
Allow to cool completely before storing in an airtight baggie - I let them sit overnight

Serve with other healthy snacks such as fruits, cheese and/or veggies and dip.

Enjoy!
Related Links
My Instagram post
Healthy Super Bowl Party Recipes
Blog post and photo Copyright (C)Wind. All rights reserved.

Beat the heat with antioxidant-rich, hydrating Watermelon @JerseyFreshNJDA #GardenCuizine @KidsEatRight #healthykids

Cool off with a refreshing slice of
WATERMELON

Our 7th heatwave continues here in New Jersey. The temperatures have been so hot and dry. Birds were thankful this morning when I refreshed their birdbaths. According to Rutgers NJ Weather, this summer has been the 4th warmest since 1895. Today's real feel temp is triple digits! Everywhere you look, lawns are crispy, shrubs and gardens are withering. We sure are desperate for rain. Even established trees are dying, with some actually falling over. This kind of heat makes me think about a few important reminders: 1) be environmentally responsible - never take water for granted and 2) don't let yourself dehydrate! 

The human body including our brain, heart, lungs and skin is primarily composed of water. Hot temperatures increase risk for dehydration; drink plenty of water. And, eat more Fruits and vegetables to contribute nutrients and water to the body. For example, WATERmelon contains 90% water. Strangely enough, watermelon grows really well in drought conditions like we've had this summer.

On my way home from work at Bridgeton this week, I stopped by Lima Family Farm-stand and spoke with farmer Jacob and his sister, Janice. He said, "it has been a great summer for melons" especially watermelon and cantaloupe. I decided to buy a whole watermelon with seeds rather than seedless. Janice and I think watermelon with seeds have better flavor. Which do you like better?

Watermelon nutrition benefits include: Vitamin A, potassium and antioxidants like citrulline, lycopene, beta carotene and Vitamin C. Fresh watermelons are still available at local farm markets!

Enjoy watermelon for a low calorie, refreshing snack.

Watermelon Nutrition Facts
Excellent Source: Vitamin C
Good Source: Vitamin A
1 cup diced Watermelon = 46 calories; total carbohydrates: 11.5g; dietary Fiber: 1g (2% DV); Vitamin A: 865 IU (17% DV); Vitamin C: 12.3 mg (21% DV); Potassium 170 mg (5% DV); plant sterols: 3 mg; Water 139g
Related Links
The Water in You
Watermelon Nutrition and Growing Tips 
Photo and blog post Copyright (C)Wind. All rights reserved.

Healthy Snack: Fresh Fruit. Pears anyone? #GardenCuizine Nutrition Data Pears @Fruits_Veggies @eatright @kidseatright

Enjoy Fresh Fruit 

for a Healthy Snack

PEARS

Good source Vitamin C and dietary Fiber

We recently received a welcomed gift of a dozen fresh pears from a special friend. We allowed them to ripen at room temperature on our counter top and then put them in the refrigerator to slow down the ripening and preserve them long enough for us to eat them all. Ripe, fresh pears taste juicy and naturally sweet. 

To encourage more family members enjoy fresh fruit daily try this healthy eating tip: after a meal or in between meals ask your family, "Who wants some Pears?" Then use a corer separator gadget to core the pear and make it blossom into individual serving slices. Serve on a small plate on the table and I guarantee you that your family will all want to be first in line for their fair share! 

One small pear is considered one carbohydrate serving (about 15 net grams carbohydrates) for those who are counting.

GardenCuizine Pear Nutrition Data: One small Pear (148g):  Calories: 86; Total Fat 0g; Sodium 1mg; total Carbohydrate 23g; dietary Fiber 5g (18% DV); Vitamin C: 6.2mg (10% DV);

Related Links
Pears and Diabetes: A Sweet You Can Eat
Photo and blog post Copyright (C)Wind 2015. All rights reserved. 

Growing Sunflowers and Sunflower Seed Nutrition #GardenCuizine

Sunflower Seed Nutrition

Sunflower Seeds come from the center of Sunflowers. When you look closely at the center of a sunflower, you'll notice many tiny buds. Each little yellow bud will bloom and then go to seed. As the plant produces seeds, the seeds extend into view for birds to nibble out - almost like a Pez dispenser for birds! 

In addition to birds, people of all ages enjoy sunflower seeds, which provide a good source of protein and other important nutrients. Try roasted sunflower seeds on a garden salad or as a healthy snack.

Sunflower Butter
Ground, roasted sunflower seeds make sunflower butter that has a texture similar to peanut butter. Sunflower butter provides a healthy alternative to tree nut butter for those with peanut allergies.

Growing Sunflowers
Sunflowers (Helianthus annuus) come in all varieties for growing in the garden; but we rarely plant them ourselves; birds and chipmunks plant them for us. This year we have the most ever sunflowers in our gardens.
 
Sunflower Seed Nutrition: Dry roasted without salt
Excellent Source: Vitamin E and heart healthy unsaturated fats
Good Source: dietary Fiber, Niacin, Vitamin B6, Folate, Zinc


1 ounce (28g) = 163 calories, dietary Fiber 3g (12% DV), Protein 5g, Vitamin E 7.3mg (37% DV), Niacin 2 mg (10% DV), Vitamin B6 0.2 mg (11% DV), Folate 66.4 mcg (17% DV), Zinc 1.5 mg (10% DV), total fat 13.9g (21% DV)- polyunsaturated fat 9.2g, monounsaturated fat 2.7g, saturated fat 1.5g 
Blog post and photo Copyright (C) Wind. All rights reserved.

@cheezit @GoldfishSmiles @Quaker Quick Whole Grain Family Snack Mix @kidseatright #NNM

Dietitian Approved
Quick, Whole Grain 

Family Snack Mix

According to the Dietary Guidelines for Americans, Snacks and Sweets are a major contributor to added sugars and saturated fat intake. What's the solution? Plan ahead and make healthy snacks for your family to help prevent eating unhealthy snacks. 

This affordable, healthy family snack is under 200 calories and is a good source of dietary fiber. The best part is convenience - it can be made in just a matter of minutes. Make a large batch and teach your family how to portion out a handful.  

Portion Control Tip: keep a small Dixie cup in the storage bowl to use as a 2 ounce serving scoop.

Ingredients
2 cups whole grain cereal (Quaker Oat Squares, Cheerios, etc)
1 cup low salt nuts (almonds, peanuts, cashews or mixed nuts)
1 cup raisins
1 cup whole grain Cheez-It® crackers OR whole grain Goldfish® crackers

Putting it all together
Easy - Put all ingredients in a bowl. Gently mix to combine. Store in an airtight container.

Enjoy!

Nutrition Data: one handful (30g) made using Quaker Oatmeal Squares cereal, whole almonds and whole grain Cheeze-It crackers: 151 calories, 11g total fat, 1g saturated fat, 0 zero trans fat, 25mg Sodium, 3g (12% DV) dietary Fiber, 5g Protein, 11g total Carbohydrates, (6% DV) calcium, (8% DV) iron

Blog post and photo Copyright (C)Wind. All rights reserved.

Homemade Low-fat Ranch Dip or Dressing #GardenCuizine #NNM

Low-fat Ranch

Preservative free ~ No artificial flavors

    Ranch dressing continues to be a favorite of just about everyone I talk to. As a dietitian, my challenge is to steer individuals towards a healthier diet and lifestyle. Commercial Ranch dressings are loaded with over 20 ingredients including MSG. Here's how to quickly prepare a much healthier Ranch dressing with less than half the calories and fat as commercial Ranch. Even your picky eaters will enjoy the garden fresh and delicious flavor.

Yields: 10-12 ounces (about 24 tablespoons)
Suggested Serving Size: 1 to 2 tablespoons

    Ingredients
1 cup lite mayo
1/2 cup buttermilk (or 1 1/2 teaspoon (tsp) apple cider vinegar added to 1/2 cup low fat milk)
1 tablespoon lemon juice
1 clove garlic - finely minced
1 Tablespoon dried parsley
1 Tablespoon fresh dill - chopped
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp onion powder

    Putting it all together

• Combine all ingredients in a bowl or jelly jar. I like using a jelly jar (less clean up!).
• Whisk or shake well to combine.
• Refrigerate 1 hour before serving. Shake again before serving.

    National Nutrition Month Snack Tips: Keep washed and cut veggies such as carrots, celery and sweet peppers stored in baggies on a visible shelf in your refrigerator. Have homemade Ranch in a container nearby as a healthy snack dip.  
Also, note that dill weed freezes well. A fresh bunch of dill can be rinsed (shake off excess water) and stored in a freezer baggie and used as needed in recipes.

Enjoy as a dip for raw veggies or as a salad dressing. Note: for a thinner consistency - simply add more milk as desired.

GardenCuizine Nutrition Data Low-fat Ranch Dressing: 1 Tablespoon (15g): 34 calories, 3 g total fat, 0 saturated fat, 101 mg sodium, 1g total carbohydrate 
Photo and blog post recipe Copyright (C)Wind. All rights reserved.

Chia Pudding Parfait #HealthySnacks #NNM

The Academy of Nutrition and Dietetics says that During National Nutrition Month® Make Sensible Snacks Part of Your Healthy Eating Plan. And, that's just what we plan to promote too, both where I work - at Inspira Health Network in Vineland, NJ - and here on my GardenCuizine blog.

Our second cooking class, "Make Your Own Healthy Snacks" is scheduled during National Nutrition Month (NNM). I'll be blogging and tweeting healthy snack recipes during #NNM.  

Make now the time to take a bite into a healthier lifestyle.

The taste is so good, guaranteed you will want more! 

For starters, Chia Pudding Parfait makes a sensible snack. You can find my Chia pudding recipe posted here on GardenCuizine. Simply layer chia pudding in a clear glass, cup or bowl with your favorite healthy granola and fresh fruit to create a parfait.

Now that's Sensible Snacking! 

For more about Chia check out my Dave's Garden Articles:
Chia Seed Nutrition
Chia is a nutritious seed from a salvia plant that you can grow in your home garden. 
Blog post Copyright (C)2015 Wind. All rights reserved.

More like CHIA yogurt than pudding #GardenCuizine #HealthySnack

CHIA Yogurt-Pudding
Very Vanilla

Many recipes on the internet call for similar ingredients for making Chia Pudding so I decided to try a recipe I found on the Food Network with a few changes. The final result - a creamy and delicious Chia yogurt-pudding. I think the taste and texture was sweet and gelled enough to call it pudding.

The recipe combined equal parts milk with yogurt, which seemed to work okay - the chia seeds swell up and thicken the milk. The Food Network recipe called for maple syrup and salt. I didn't like the idea of adding salt to a wholesome food that already had sodium in it (sodium in the milk) so I didn't add any more salt. And, I used just a little sugar rather than maple syrup to keep the recipe more affordable.

The chia pudding was devoured this morning after breakfast. We all decided it would make a great healthy snack. Experiment and have fun creating your own recipe variations.

Here is my basic recipe. Enjoy!
 
Yields: 1 quart (7 servings)
Ingredients
2 cups Very Vanilla Silk soy milk
2 cups plain Greek yogurt
1/2 cup chia seeds
2 Tablespoons and 2 teaspoons sugar (or other sweetener of choice)
2 teaspoon vanilla extract

Fresh cut fruit (we used a few fresh strawberries as a topping. Another option is to layer the pudding with fresh cut fruit for a Chia Pudding Parfait. Kiwi and strawberries combine well and taste great with a sprinkle of cinnamon)

Low-fat granola - makes a great topping! (We like Kashi GoLean Crunch - a multigrain cluster cereal)

Creative Flavor Ideas
Magical Mocha: to V.Vanilla chia yogurt add ground coffee and unsweetened cocoa powder
Super Strawberry: puree fresh strawberries in a small amount of V. Vanilla chia yogurt before combining with the remaining yogurt (this way all the chia does not get pureed)

Putting it all together
In a medium bowl, mix together the milk, yogurt and sweetener. Add the chia seeds and mix together well. Cover and refrigerate overnight before serving. 

• Chia pudding can be layered in glasses with fresh fruit to create colorful and nutritious snacks or dessert parfaits.

Excellent Source: dietary Calcium
Good Source: Vitamin A, Vitamin C, dietary Fiber, Protein
GardenCuizine Chia Pudding Nutrition Data: see food label shown

Related Links
Grow your own CHIA part 1 - Check out CHIA - A Super Salvia 
Grow your own CHIA part 2 - Check out CHIA - An Indigenous Food
Grow your own CHIA part 3 - Check out CHIA - Super Seed Nutrition
Blog post and photo Copyright (C)Wind. All rights reserved. Revised 3/29/15.

Ho Ho Ho Grinch Kabobs #GardenCuizine #Christmas #eatmorefruit

Grinch Kabobs

Made Grinch Kabobs tonight for our calendar party at Trinity Church. Our month was December and the theme was Christmas Afternoon Tea with berry scones, lemon curd, tea sandwiches and of course dessert. These were served on the dessert tray. Got the idea from Pinterest and gave them a try. The fruit was a tight squeeze on the toothpicks, so excess was trimmed off the large grapes and strawberries. Also, the mini marshmallows were cut in half. The sliced banana was tossed in a drizzle of fresh squeezed lemon juice to keep the fruit from browning. 

Because of the banana slices, they won't hold up long; make them as close to your party as possible. I made these about an hour before the event and kept them in an airtight container until serving time. Also, buy extra strawberries because some might not be cone shaped and won't work well as a Santa hat. These were a big hit! Serve them at a Christmas party or for a healthy holiday snack.

Have fun party planning this holiday season! 
Photo and blog post Copyright (C)2013 Wind. All rights reserved.

What in the world are these ginormous green seedless GRAPES? #GardenCuizine

"I've never seen grapes this large!" 

says Junetta, my 82 year old mom

In a time of super-sized sodas, fast foods and portion distortion, finally an over-sized food dietitians and the public can embrace. A grape bigger than any grape ever seen makes me wonder, what kind are they?  

Giant Seedless Green Grapes
Super-sized, enormous green grapes seen in markets September through December are most likely Autumn King - an increasingly popular table grape variety released by the US Department of Agriculture in 2005. Autumn King grapes ripen late season, later than Thompson seedless, expanding the grape varieties available for fall. The grapes are so large, it's hard to imagine what they must look like growing on the vines!

Note to Carb Counters
Remember fruit is a carbohydrate, so if you are diabetic or counting carbs, do not go by 17 grapes equals one carbohydrate serving with these big boys. Instead, go by weight of 3 ounces for an estimate of one carb serving.

Related Links
Introduced just eight years ago, Autumn King now dominates late season green market
Why Grapes are Good for You 
Portion Distortion Quiz
Top 10 Ways to Enjoy Grapes 
Blog post Copyright (C)2013 Wind. All rights reserved.

Fun at our local Farm! Stinging Nettles @cherrygrovefarm Artisan Cheese #GardenCuizine @SuperBowl snacks

 Cherry Grove Farm

Look for local farms and CSA's in your area to seek out fresh eggs, fruits, vegetables, herbs, local honey, jams, apple butter, organic meats and other sustainable local fare. We recently discovered Cherry Grove Farm in Lawrenceville, New Jersey in the Princeton area; they even make their own handcrafted farmstead cheeses. 

For Superbowl Sunday snacks we're trying one of their award winning cheese blends made with stinging nettles - Full Nettle Jack. Cheese can add nutrients, especially calcium, to your diet, but cheese can also add fat and sodium. Select reduced fat varieties when available and keep the portion sizes small and bite-sized. Serve cheese atop low sodium, multigrain crackers; melt cheese over veggies or multigrain nachos; enjoy shredded cheese atop salads and prepared foods.

Artisan Cheese with Greens = a Winning combo
Artisan cheese with Nettles...what is that? We used to have herbaceous perennial Stinging Nettles (Urtica dioica) growing near our garden that I actually planted there on purpose; and someone (we won't mention any names) dug them out to get rid of them thinking they were unwanted weeds, which to many they are. Stinging Nettles can actually be eaten like other nutritious weed greens - ie dandelion, purslane, violets, watercress. Nettles contain nutrients that include dietary fiber, calcium and vitamin A. 

Go @Ravens!

GardenCuizine Nutrition Analysis Stinging Nettles: calculated by Diana Wind, RD from USDA Nutrient Database 
Excellent Source: dietary Fiber, Calcium, Vitamin A
Good Source: Magnesium 
1 cup (89g): 37 calories; dietary Fiber 6g (24% DV); Calcium 428 mg (42% DV); Iron 1.5 mg (8% DV); Magnesium 51mg (13% DV); Potassium 297mg (8.5% DV); Riboflavin 0.142 mg (8% DV); Vitamin A 1790 IU (36% DV); Lutein + Zeaxanthin 3718 mcg

Related Links
Test your Cheese Knowledge 
Edible Wild Plants
Photo collage and blog post Copyright (C)2013 Wind. All rights reserved.

ALMONDS = great choice for a Nutritious snack or in your next healthy recipe! #GardenCuizine

♥ Heart Healthy

 ALMONDS
Great Choice for a Nutritious Snack!

Fruits, Vegetables, NUTS, and Seeds are good sources of PLANT STEROLS that have been shown to lower cholesterol and reduce the risk of heart disease. Scientific evidence also suggests but does not prove that eating 1.5 ounces per day of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. (See nutrition information for fat content).

Almonds harvested from Prunus dulcis trees grow well in California and Utah according to the USDA. The US is among the top world producers of almonds, with California producing over 80%. Spain, Iran, Morocco and Italy are among other almond producers. It was exciting to see almond trees growing in Sicily. The blooms are beautiful like peach blooms. Most species require pollination to yield the almonds.

The Academy of Nutrition and Dietetics reports good evidence that daily consumption of 2 to 3 g plant sterols* lowers total cholesterol concentrations in a dose dependent manner by 4 to 11% and LDL cholesterol concentrations by 7 to 15% without changing HDL cholesterol or triacylglycerol concentrations. Eat almonds as a healthy snack or add them to your favorite recipes.

* plant sterols are also added to some margarines, low-fat yogurts, orange juice, breads, and cereals - read the labels and look for the health claim "lowers cholesterol" 

 ♥ ALMONDS Nutrition:
calculated by Diana Wind, RD using USDA Nutrient Reference Data
Excellent Source: Vitamin E
Good Source: Protein; dietary Fiber; Riboflavin; Magnesium

 ________________________

1 oz (28g): 161 calories; Sodium 0 mg; dietary Fiber 3.4g (14% DV); Protein 6g (12% DV); Potassium 197 mg (6% DV); Calcium 74 mg (7% DV); Magnesium 75mg (19% DV); Vitamin E 7.3 mg (37% DV); Iron 1 mg (6%DV); Monounsaturated Fat 9g; Polyunsaturated fat 3.4g; Saturated Fat 1g; Riboflavin 0.3 mg (17% DV); Beta-sitosterol 37 mg 
Related Links
All About Almonds
Life Cycle of an Almond
Blog post Copyright (C)2012 Wind. All rights reserved.

Energize your Holiday w/Honey Roasted, Cocoa Volcano Dust PECANS #GardenCuizine

Heart Healthy

 Honey Roasted ♥ Cocoa Volcano Dust
 P E C A N S

Fruits, Vegetables, NUTS and Seeds are good sources of PLANT STEROLS (phytosterols) that have been shown to lower cholesterol and reduce the risk of heart disease. Eat nuts alone as a snack or use them in recipes as part of a heart healthy diet. These jazzed up pecans make a nutritious addition to holiday cookie trays or atop a holiday garden salad.

The U.S. Food and Drug Administration (FDA) has approved the following qualified health claim: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”  

Ingredients
1 pound raw pecan nuts
1/4 cup sugar
2 teaspoons unsweetened cocoa
1 teaspoon cardamom
1/2 tsp nutmeg
1/2 tsp ground dried hot peppers from your garden
1/2 tsp salt
1/4 tsp ground cumin
 
1/8 cup water
1/8 cup honey
2 tablespoons canola oil

Putting it all together

• Preheat oven to 350 degrees F. Line a baking sheet with aluminum foil. Layer the nuts on your baking sheet and roast for 10 minutes or until fragrant and toasted.
• Grind your dried hot peppers (seeds and all) in a spice grinder (we use a small coffee grinder just for spices)
• In a small bowl combine the sugar, salt, cocoa and spices
• Add the wet ingredients to the dry ingredients and set aside.
• Place the toasted nuts in a large bowl and toss with the spice mixture.
• Return the nuts to the lined baking sheet and bake another 8-10 minutes.
• Allow to cool on the baking sheet.
• Store in air tight container. Serve atop holiday garden salads, as a snack, or in your favorite baked goods or recipes.

GardenCuizine Nutrition Data PECANS: calculated by Diana Wind, RD using USDA Nutrient Reference Data 

Excellent Source: Manganese
Good Source: dietary Fiber, Thiamin  

1ounce (28g) PECANS = 193 calories; dietary Fiber 3g (11% DV); 276 mg Omega 3; Monounsaturated fat 11.4g; Polyunsaturated fat 6.1g; Saturated fat 1.7g; Protein 2.6g (5% DV); Thiamin 0.2 mg (12% DV); Magnesium 34 mg (8% DV); Manganese 1.3mg (63% DV); Zinc 1.3 mg (8% DV); Phytosterols 29 mg
Related Links
Pecan Nutrition in a Nutshell 
Antioxidants in Pecans