 |
|
 |
|
in season january/february: Tangerines
|
|
|
GOOD FOR YOU. Everyone knows that citrus fruit,
including tangerines, are a good source of vitamin C, and now new
research from the University of
Western Ontario has discovered
a substance in tangerine skins
that not only prevents obesity in mice, but also offers protection against type 2 diabetes, and even atherosclerosis, the underlying
disease responsible for most heart attacks and strokes. The research is published in the journal Diabetes.
EAST TO EAT. Because tangerines have a looser
peel than oranges, they are easy
eat, making them an ideal snack
for busy, on-the-go lifestyles.
When using whole tangerine
segments in dishes, remove any seeds by snipping the center of the segment and gently squeezing.
A SWEET SURPRISE. Add fresh tangerine segments to
salads, desserts, and main dishes,
or use freshly grated tangerine
peel to add an exotic flavor and sweetness to beef, chicken, pork,
or fish. Toss tangerine segments
into coleslaw or tuna salad for an
unexpected and colorful treat! |
 |
|
 |
|
|
|
|
in season may/june: Carrots
|
|
|
in season may/june: Strawberries
THE BASICS. The U.S. is now number one in production of strawberries, first cultivated in France. Look for bright red berries with no white or green around the stem and no bruises.
HULL ‘EM. Just before using, wash the berries and then hull: Insert the tip of a paring knife close to the stem, slightly angled to the center, and cut around the stem. Pull out the stem and core and you’re good to go.
DAILY DOSE. Pop those berries in raw: Just a 1-cup serving equals more than
140% of the vitamin C you need in a day. For a twist, try them in a salad or on toast with goat cheese for a pretty and sweet reward.
TENNIS, ANYONE? Strawberries and cream is
consumed during Wimbledon every summer. Drink with Pimm’s spritzers while you watch! |
|
|
|
|
|
|
|
in season july/august:
Blueberries
|
|
|
DID YOU KNOW? July is National Blueberry Month! Blueberries are one of the few fruits native to North America. North America is the world's leading blueberry producer, accounting for nearly 90% of world production. The North American harvest runs from mid-April through early October, with peak harvest in July.
THE FOUNTAIN OF YOUTH. Antioxidants are thought to help
protect the body against the chronic diseases associated with the aging process. Based on data from the USDA Human Nutrition Research Center on Aging, blueberries are among the fruits with the highest antioxidant activity. So eat up! You’ll look 18 again before you know it.
Green Beans
THE MIGHTY BEAN. Also known as snap or string beans, green beans are available all year, with a peak season from May to October. There are over 130 varieties of green beans, and they are nearly universal in distribution. Green beans have enough fiber to help lower
cholesterol and are good sources of iron and potassium.
BEAN ME UP. Green beans can be steamed, boiled, stir-fried,
and baked in casseroles. To avoid overcooking green beans into a mushy mess, try sauteing for 2 to 4 minutes over medium-high heat in a bit of olive oil and salt for a fresh take. Or just eat them the lazy way: Pop ’em whole—the entire pod is edible and
deliciously sweet.
Berries
SO MANY OPTIONS. Carrots are quite versatile, showing up as crudites for dip, sauteed with onions and celery for a number of soup bases, braised with chicken, and even
as the star in carrot cake.
CHOOSING. This root veggie is in season now through October. Choose firm, deep orange carrots with bright green tops. To store, cut off tops and keep in the crisper for up to two weeks.
OPTIMAL NUTRITION. The orange in carrots comes from beta-carotene, which is said to help to reduce the risk of heart disease. However, eating raw carrots releases only 3 percent of the beta-carotene into your system. So before you pop those little puppies, consider cooking them beforehand. |
|
|
|
|
|
|
|
in season august/september:
Tomatoes
|
|
|
FRUIT OR VEGGIE? It’s the timeless question we’ve all heard. The answer remains ambiguous because it depends on who is answering. A chef will argue that a tomato is a vegetable; it’s used in main dishes and soups, not desserts. Any scientist will tell you it’s a fruit; a tomato is the ovary, together with its seeds, of a flowering plant: Therefore, it must be a fruit. But ask the Supreme Court of 1883, who concurred with the chefs. But we won’t get into that.
ENDLESS OPTIONS. Puréed into ketchup, diced into a salsa, fried up for a snack, cooked for spaghetti—tomatoes offer endless options that fit whatever you’re craving.
GET ONLINE. Here are some great recipes using tomatoes:
Italian Garden Pizza
Blue Cheese, Tomato & Leek Galette
BLT Salad
Bruschetta Burgers
Peaches
HISTORY. While the majority
of peaches we eat are from the United States or Italy, the origin of the fruit is Chinese. The
fuzzy fruit, favored by Chinese kings and emperors, was
written about as far back as
the 10th century.
BAG IT. Peaches are ripe when they aren’t too hard or too soft and give to a bit of pressure. If they aren’t quite ripe enough, toss them in a brown bag and store at room temperature. A ripe peach is indicated by creamy to gold skin color. Once they’re ripe, place in the fridge crisper for up to six days.
LIFE’S A PEACH. Peaches are quite versatile, showing up in both sweet and savory dishes. As well as peach pie and peach ice cream, a classic peach dessert is Peach Melba. Or try topping your pork chops, chicken, or lamb with a simple peach, onion, and barbecue sauce mixture.
Melon
SWEET TREAT. Because this lovely fruit needs heat to turn sweet, summer and early autumn are the best times to
purchase fresh melons. Look for melons that are dull instead of shiny; the dullness is a sign of sugar content. Grab melons that feel heavy for their size and are fragrant. Give the melon a little tap. You’ll hear a hollow sound if it’s ripe. Always avoid melons with cracks or soft spots. Store whole melons in a cool spot; store cut wedges in plastic in the refrigerator for up to 4 days.
HITS THE SPOT. Melon is great just cut up and eaten,
but there are more creative ways to eat this juicy standout. Try it as the star in a cool melon soup or as a subtle sweet addition to your favorite salad. Try adding it to your next batch of salsa for a little more depth.
|
|
|
|
|
|
|
|
in season october/november: Apples
|
|
|
TIME OF THE SEASON. A
trip to the orchard is a must for
getting into the spirit of fall.
Iowa can take a bow as the
birthplace of the Red Delicious.
CORE CURRICULUM. Leave apples for eating raw as a pretty autumn centerpiece. If you plan to cook or bake them, store in a
perforated plastic bag in the coldest part of the refrigerator.
RECIPES. Check out these
delicious recipes
using fresh apples:
Apple Salsa
Apple Brunch Pancakes
Brussels Sprouts
AN UNWANTED RAP. Because so often these green morsels are boiled down to mush and stink up the entire house, kids turn up their noses and run out of the room (as do most adults). Brussels sprouts are quite delicious when cooked properly.
CHOOSE WISELY. Brussels sprouts are in season September through February. Look for bright green sprouts that are tightly closed with no blemishes. Try to choose sprouts that are uniformly small for uniform, faster cooking. Avoid any with yellowing, loose leaves. Store in an airtight container in the refrigerator for 3 to 4 days.
A QUICK HOW-TO. First remove any loose leaves, then wash. Trim off the stem and halve from stem to top. Coat with olive oil and saute with a bit of salt and black pepper until browned, about 5 to 8 minutes. Finish with your choice of grated cheese and eat immediately; they are best right off the stove.
|
|
|
|
|
|
|
|
in season november/december: Pumpkins
|
|
|
PUMPKIN POPULARITY. The Colonists embraced pumpkins soon after they found American Indians using the fruit, and soon pumpkin pie became a
national Thanksgiving tradition. Now one of the most popular crops in the United States, 1.5 billion pounds of the orange gourdlike fruit are produced each year.
PUMPKIN POSSIBILITIES. Most parts of the pumpkin are edible, and it can be boiled, baked, steamed, roasted, or even chucked in a competition. Its orange flesh has a mild, sweet flavor and the seeds — called pepitas — are decidedly nutty when roasted.
PICK & CHOOSE. The best pumpkins are heavy for their size and free from bruising. Store whole pumpkins at room temperature up to a month
or refrigerate up to three months. Pureed pumpkin is also available canned.
|
|
|
|
|
|
