The numbers beside each food indicate their Total Nutrient-Richness. (For more details, see page 805.)
Fruits
The assortment of different types of fruit available in the marketplace has exploded in recent years. Tropical fruits like papayas, pineapple and kiwifruit, once only available at specialty stores, are now commonly found in the produce sections of many markets throughout the country. Additionally, because of improved means of transportation and global trade, fruits that have been traditionally offered only seasonally (during their local growing seasons) are now available year-round. Organically grown fruits look better, taste better and are more readily available than ever before.
Fruits are flavorful, refreshing and full of health-promoting nutrients. And most fruits are also easy to eat, requiring no preparation or utensils. Fruits are so versatile that they are no longer reserved for snacks, desserts or breakfast—they can add a sweet zest to many types of dishes including salads, sandwiches and numerous entrées.
In the vegetable chapters, I emphasized how proper cooking can improve the nutritional value of vegetables. Here in the fruits section, I will share with you the reasons why fruits are best eaten raw.
Fruits: Definition
Fruits are distinguished from vegetables in that they contain the seeds that will produce the next generation of plants, which will flower and fruit again.
Why You Need to Eat Fruits Everyday
We need to eat fruits everyday because we need to provide our body with water-soluble vitamins everyday, and fruits (along with vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamin A, D and E), which our bodies can store for future use, the water-soluble vitamins (vitamin C and the B vitamins—B1, B2, B3, B5, B6, B12 and folic acid), are needed every single day for our bodies to function optimally since they either can’t be stored or can only be stored in very small amounts. Vitamins are called essential nutrients because our bodies cannot produce them, and the best way to obtain them is through the foods that we eat. Fruits are one of the richest sources of water-soluble vitamins, which is one reason why guidelines for a healthy diet recommend eating 3–4 servings (around 2 cups) of fruits everyday.
Fruits are rich in newly discovered health-promoting phytonutrients (plant nutrients), such as carotenoids, flavonoids and organic acids (such as ellagic acid), which act as powerful antioxidants. For example, fruits provide us with a cornucopia of health-promoting flavonoids called anthocyanins, which give them (as well as vegetables), their red and purple coloration. Blueberries, plums, strawberries, apples, oranges, pears all have lustrous shades of red and purple signifying their high anthocyanin content. Not only do these phytonutrients give fruits their wide variety of wonderfully vibrant colors, but they also act as powerful antioxidants that help reduce the effects of harmful free-radical activity and the risk of disease. In fact, on a serving-for-serving basis, blueberries contain more anthocyanins than red wine, which has received much publicity as a rich source of these heart-healthy compounds. Fruits also contain special enzymes that can help with digestion that are not found in any other type of food. Papaya, for example, provides the enzyme papain, while bromelain is the well-known enzyme we get from pineapple.
To maintain optimal health, enjoy the recommended 3–4 servings of fruit each day. Although our bodies can obviously survive on less, and effects of deficiencies can be subtle or take a long time to fully develop, they cannot be avoided. They may range from low energy levels to reduced immune function. Without adequate servings of fruits, we are depriving our bodies of great sources of important nutrients essential to proper physiological functioning. When all is said and done, you will be taking an important step toward better health if you enjoy fresh fruits seven days a week and make them a regular part of your “Healthiest Way of Eating.”
How Fruits Help You Stay Slim, Energized and Healthy
Fruits not only look and taste good, but they provide us with energy! Enjoying a piece of fruit when we are craving a bit of sweetness is one way to stay slim and healthy.
The natural sugars and other carbohydrates in fruit provide us with a much healthier form of fuel for many of our metabolic processes than the snack bars and cookies we often grab between meals. Fruits not only satisfy our sweet tooth, but, like vegetables, they are rich in nutrients including vitamin A, vitamin C, manganese and potassium. They are also a rich source of dietary fiber, which is essential for good digestion and maintaining healthy blood cholesterol levels as well as other health benefits. (For more on What are the Keys to Supporting Healthy Energy Production?, see page 379.)
FRUITS CAN BE LOW IN CALORIES
Fruits like strawberries, raspberries and cantaloupe contain only 70–100 calories per one cup serving and are very nutrient-rich. This means they provide you with the most vitamins, minerals and newly discovered phytonutrients for the least number of calories. This is very important today when we are looking for foods that will help control our weight and also provide us with maximum nutritional value. A recent USDA study has shown that people who eat more fruit and vegetables have the lowest Body Mass Index (BMI) and they consume fewer calories than people on the standard American diet.
When it comes to deciding what form of fruits to eat, I believe fresh raw fruit is the best choice since any type of processing—juicing, drying, freezing and canning—can decrease the nutritional value found in whole fresh fruit.
Not All Fruits are Created Equal—Fruits and Blood Sugar Levels
One of the things to consider when selecting foods that are a concentrated source of carbohydrates and/or sugars is how these foods affect blood sugar levels since blood sugar regulation plays a key role in maintaining good health. While all fruits are sweet (some more than others), all fruits do not affect your blood sugar in the same way. A food’s glycemic index (GI) is a value that ranks foods based on their immediate effect on blood sugar levels. It is a measure of how much your blood sugar increases over a period of two or three hours after a meal.
Sweet fruits that break down quickly during digestion have the highest glycemic index. Tropical fruits, such as pineapples, papayas and mangoes, are considered high GI foods (see chart, page 409); if consumed alone without the accompaniment of another low glycemic food, they may cause a spike in blood sugar. Other fruits, such as apples, grapefruit, pears, blueberries and plums actually have low to medium GI values. The skin of fruits not only provides extra antioxidants but is also a concentrated source of fiber, which helps slow digestion and thereby slows the release of sugar into the bloodstream. The GI for fruit juice and dried fruit is higher than for whole fresh fruit because the juice contains less pulp and skin than the whole fruit, and drying fruit concentrates its sugar content. (For more on the Glycemic Index, see page 342.)
Ripe Fruit is the Best
It is best to eat fresh, ripe fruit. A ripe fruit is vibrant in color, is at its peak of flavor, has the highest nutritional value and is ready to eat!
What happens when fruits ripen? Health-promoting nutrients (vitamins and phytonutrients), which act as powerful antioxidants, are predominantly produced during the ripening process when fruits are still on the tree or vine. When fruits have been picked green, they have not had time to fully develop the power of their vitamins and phytonutrients. As fruits ripen, they turn from hard, sour and inedible to soft, sweet and juicy. Their acidic content decreases, their color becomes more brilliant and vibrant, their vitamin content increases and most of the starches change to sugars, giving them a sweet aroma and taste. So how do you know when fruits are ripe? Smell them. Ripe strawberries smell like strawberries; ripe apricots smell like apricots; ripe cantaloupe smells like cantaloupe. It’s as simple as that.
When you purchase fruit that is already ripe, it is best to eat it right away as it will turn from ripe to rotten very quickly. Once fruit is ripe, it starts to decay:
• First the color turns brown
• Next the flavor deteriorates
• Then the texture softens
• And the vitamin content declines
Remember that overly “green” fruits may never ripen, and some fruits will not ripen at all after they have been picked.
Why Fruits at the Market May Not Be Ripe
It is very difficult to find ripe fruit at the market because most fruits are picked before they are totally ripe. Fruits that are not ripe can better withstand the duress of being transported and distributed; however, because they are picked green, many of them will never develop their full flavor. That is why it is best to purchase locally grown, preferably organic, fruit in season, which is more likely to be picked closer to when it is ripe. Locally grown fruit is therefore not only tastier but also more affordable.
The Best Way to Ripen Fruit
Bananas will fully ripen after they have been picked green. Other fruits such as apricots, apples, pears, blueberries and figs will not fully ripen but will improve in flavor after they have been picked. They will become softer, juicier and more colorful if you leave them at room temperature or place them in a paper bag kept in a dark, cool and well ventilated place. The bag traps ethylene gas produced by the fruit and helps it to soften, which I refer to as “ripening” for lack of a better word. (The quotation marks differentiate it from true ripening.) Adding an apple or banana to the bag will help speed up the “ripening” process.
Some fruits will not “ripen” at all after being picked. These include strawberries, raspberries, cherries, grapes, citrus fruits, pineapples, and melons. They are not worth buying unless they are already ripe.
More complete information on how to complete the “ripening” process is included in each of the individual fruit chapters.
Is Fruit Juice as Good as Whole Fruit?
You’ll notice that all of the fruits included among the World’s Healthiest Foods are listed in their whole food form (this includes lemons and limes even thought their nutritional profile is for the juice). Fruit juice, although tasty and refreshing, is not as healthy as whole fruit. When a whole fruit is pressed or squeezed to make juice, some of the nutrients, most notably fiber and the water-soluble vitamins, are lost in the process; its GI value also increases. So, I highly recommend you enjoy the most diverse and intact collection of nutrients by consuming the whole fruit.
Orange juice provides a good example of how the nutritional value of the juice compares to that of the whole fruit. The white pulpy part of the orange is the primary source of its flavonoids, plant nutrients that support numerous metabolic processes in the body. The juicy orange colored sections of the orange contain most of its vitamin C. In the body, flavonoids and vitamin C often work together and support health through their interaction. Since the pulpy white portion of the oranges is removed when they are juiced, the flavonoids are lost in the juicing process. This loss of flavonoids is one of the many reasons I recommend eating oranges in their whole food form (even if you only end up eating a little bit of the white pulpy part).
Additionally, many fruit juices that are sold in supermarkets contain added sweeteners (sucrose or high fructose corn syrup) and only a small percentage of real fruit juice. As a result, it is easy to consume a large amount of calories without getting any actual nutrition when you consume these beverages. Make sure you read fruit juice labels carefully! Turn the jar or bottle around and look at the ingredient list on the back. You may be surprised to see exactly how much juice is actually in the product (the order in which the foods appear in the ingredient list is the order in which they are concentrated)!
Whether fruit juice can actually be considered healthy depends upon how often it is consumed and what food it replaces. If it is the only “convenience” choice for replacing a canned soda pop, I’m all in favor of fruit juice. I would also support drinking juices that are made using a home juicer or blender that allow for close to 100% retention of the pulp and skin, which supplies the fiber and many of the nutrients found in fruit. If using a regular juicer, I suggest adding back the pulp to the juice so that you can enjoy more of the fruit’s nutritional benefits. It is even better if the juice is a combination of both fruits and vegetables to help increase its nutritional value. However, for the most part, I would still consider the substitution of fruit juice for whole fruit to be at the expense of the full nutritional value and health benefits found in whole fruit.
Is Dried Fruit as Good as Fresh Fruit?
The commercial process of drying fruit in large quantities is very hard on nutrients. Desirable components like betacarotene, vitamin C and many other nutrients are largely lost in the drying process (although flavonoids are often conserved, and some are even enhanced). Fiber always remains, but on a cup-per-cup basis, calories and sugar go way up. A cup of cranberries has about 47 calories; a cup of dried cranberries has about 370. We’re making a mistake when we routinely replace fresh fruit with its commercially dried equivalent.
With home dehydrating, however, it’s a different story. A home dehydrator does nothing more than blow warm air up through the fresh fruit, so it’s not nearly as harsh on the nutrients. The fruit is still “dried” and lasts much longer than fresh fruit, but it isn’t dried in the same way as if it were commercially processed. Even though home dehydration is not a bad way to go from an overall nutrient standpoint, we all still need to be careful from the sugar and calories standpoint. Sometimes we might end up eating a lot more dehydrated apple slices than the amount of apple we would have eaten if we had a fresh, organic, whole apple. The chewing and whole experience of eating can be quite different.
Raw Fruit versus Cooked Fruit
The healthiest way to eat fruit is the traditional way: raw. By eating fruit raw, you can enjoy its fullest flavor and gain the greatest benefits from its vast array of nutrients and digestion-aiding enzymes. When you think about the natural enzymes in fruit, it is no surprise that for millennia in Asia and those living along the Mediterranean have been eating fruit for dessert, not only as a delicious ending to a meal but as a great digestive aid as well.
One of the problems with cooking fruit is that exposing it to the high temperatures (baking at 350°F/175°C) used in cooking can destroy its naturally occurring, health-promoting enzymes; these enzymes are destroyed at 118 –180°F/48°– 82°C. Vitamins are also lost at temperatures above 200°F/93°C. For example, fresh apples are a good source of vitamin C, but when they are cooked, most of their vitamin C is lost, and their GI increases. The chapters on individual fruits will provide you with simple tips and recipes suggesting many ways you can incorporate more fresh raw fruits into your “Healthiest Way of Eating.” The recipes are quick and easy to prepare and require no baking. If you have extra fruit on hand, freezing is a good way to store it for future use.
The Easy Way to Eat 3 to 4 Servings (2 Cups) of Fruit Each Day
I recommend following the guidelines set by various health-promoting associations, which advise eating 3 to 4 servings of fruit each day. By enjoying different colored fruits, you will be certain to reap the nutritional benefits of their varied phytonutrient pigments as well as their rich concentration of vitamins and minerals.
Breakfast is an easy time to eat fruit: whole fruit, fruit cups, fruit smoothies and adding fruit to whole grain cereals are some quick and easy ideas.
Fruit is great as a morning and afternoon snack. Not only are they delicious, refreshing and filling, but many fruits are easy to carry with you.
Fruits eaten after lunch and dinner help aid digestion. Their concentration of digestive enzymes makes them a good choice, not only for dessert but as an evening snack.
What is a Serving Size of Fruit?
How to Use the Individual Fruit Chapters
Each fruit chapter is dedicated to one of the World’s Healthiest Fruits and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:
1. FRUIT FACTS describes each fruit, its different varieties and its peak season. It also addresses the biochemical considerations of each fruit by considering any of its unique compounds that may be potentially problematic to individuals with specific health problems. Detailed information of the health benefits of each fruit can be found at the end of the chapter, as can a complete nutritional profile.
2. THE 3 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS WORLD’S HEALTHIEST FRUITS includes information about how to best select, store and prepare each of the World’s Healthiest Fruits. This section also features recipes and quick serving ideas. While specific information for individual fruits is given in each of the specific chapters, here are the 3 steps that can be applied to fruits in general, including those not on the list of the World’s Healthiest Foods.
1. the best way to select fruit
Adding fruits to your “Healthiest Way of Eating” begins with selecting ones that are vibrantly colored, fresh and ripe. Whenever possible they should also be organic, locally grown and in season. The reason I emphasize buying fruit that is ripe is because not only does it taste better, but it is at the peak of its nutritional value, offering you a wealth of vitamins, antioxidants and enzymes. In this section, I want to share with you how to select the World’s Healthiest Fruits, so you can be sure to enjoy the ones that are most delicious and nutritious.
Which Fruits Contain the Most Pesticide Residues?
In 2006, the Environmental Working Group updated their “Dirty Dozen” list of fruits and vegetables containing the highest levels of pesticide residues; other non-profit groups such as Mothers and Others and the Consumer Union have done similar analysis. (For more information on the “Dirty Dozen,” see page 726.)
Below are two lists of fruits: one consists of fruits that contain the most pesticide residue and are included among the “Dirty Dozen,” while the other list notes those fruits that have been found to have the least pesticide residues. Although I always try to select organically grown whenever possible, I believe it is especially important to choose only organically grown varieties of those on the list of fruits with the “most” pesticide residues.
Organically Grown
I find it is best to eat fruit that is organically grown. One of the many benefits of eating organically grown fruits is that you can enjoy the peel and the many nutrients it contains. The peel of conventionally grown fruits can contain many pesticides. Conventionally grown fruits are also often coated with wax. Citrus fruits, apples and pears are fruits that are commonly waxed to keep in moisture, extend their shelf life and make them shiny and more appealing. Fruits such as bananas and oranges may also be sprayed with ethylene gas to force the ripening process. (For more on Organic Foods, see page 113.)
Seasonal and Locally Grown Fruits
It is best to buy fruits in season and locally grown whenever possible, even though it is becoming increasingly easy to find fruits in local markets that are out of season. Fruits that are in season and locally grown require less processing and handling, resulting in fruit with a much more robust flavor and better texture. Fruits that have not been locally grown may need to be picked while they are still “green” and immature and before they have developed their full sweetness and flavor profile; this allows them to withstand the conditions to which they are exposed while traveling so that they can arrive at your market looking fresh and ready to eat. Add this to the fact that locally grown, seasonally available fruits are usually less expensive, and you have another reason why seasonal, locally grown fruits are your best bet.
Heirloom Fruits
There are a number of heirloom fruit varieties from which to choose. Heirloom fruits are, generally speaking, old-time varieties that were developed decades ago as opposed to the newer varieties that have been more recently bred. In addition to the wonderful rainbow of colors, shapes and tastes they offer, heirloom fruits, with their hundreds of varieties, are also important because they help preserve the biodiversity found in nature. Although not generally available at most supermarkets, heirloom fruits can be found at farmer’s markets, natural food stores and supermarkets with more expansive produce sections.
2. the best way to store fruit
Since every fruit is unique, each one has different storage needs. Fruits last for different time periods and require different storage approaches because of various factors including their nutrient composition, their texture and shape, and how they were handled before and after harvesting.
Properly storing your fruits will help them retain their flavor and nutritional value and enable you to keep them fresh for a longer period of time. Fruits are still respiring when you bring them home from the market. Different fruits have different respiration rates. This is important because the respiration rate is related to how quickly a particular fruit will spoil. Since the faster the fruit respires, the more easily it will spoil, it is important to store fruits correctly since this will slow down their respiration rate.
The chart below shows the respiration rate of six different fruits at room temperature of 68°F (20°C). Notice the range in respiration rates, which is a reflection of the difference in storage times for different fruit:
Fruit respire at different rates at different temperatures. Lower temperatures help slow down the respiration rate, which is why refrigeration helps to extend shelf life. The chart in the next column shows the respiration rate of raspberries at five different temperatures, ranging from 32°F (0°C) to 68°F (20°C).
While refrigeration may help slow down the respiration rate, there are other factors to consider. For example, while tropical fruits, such as pineapple, may have a slower respiration rate when refrigerated, they will experience chill injury and lose their flavor when exposed to the refrigerator’s cold temperature. For these types of fruit, I always recommend purchasing them close to the time you are going to consume them, since they are really best when eaten within a day or two of purchase. Unlike other foods, most fruits cannot really be stored for very long. That is because they are very perishable and lose their flavor, texture and optimal nutrition relatively quickly. Yet, there are several fruits—including citrus fruits, apples, pears and bananas—that can actually be stored for a longer period of time (about a week or so).
Some fruits thrive when stored in the refrigerator, while others are better when left at room temperature. Still others like to be at room temperature but can be put in the refrigerator a few hours before being eaten to make them crisper and more fresh-tasting; watermelon is a good example as it is better to keep watermelon at room temperature, but you’ll want to refrigerate it before eating so that its refreshing and cooling flavor can be enhanced.
3. the best way to prepare fruit
Preparing your fruit properly will help enhance its flavor, texture and enjoyment.
How to Wash Your Fruit
Rinse all of your fruit under cold running water. For all conventionally grown fruit, I recommend washing in a solution of water and a mild dishwashing liquid since this usually can eliminate at least 30% of pesticide and fungicide residues. However, washing with soap or detergent does not remove the wax that is used to retain the moisture and increase the shelf life of fruits like oranges, apples and pears. Only peeling will remove this wax. Organically grown fruits only need to be rinsed under cold running water.
How to Prevent Your Fruits from Discoloring
Browning occurs when certain fruits are cut and exposed to the air. To prevent browning of your fruit, place it in one cup of water mixed with one TBS of lemon, lime or orange juice. The vitamin C found in these fruit juices acts as an antioxidant and slows down the activity of the enzymes that cause browning.
Once fruits have become brown, they should not be eaten as the brown color is an indication of oxidation and damage to some of the nutrients found in the fruit.
No Bake Recipes
I often wonder why people settle for sugar and fat-laden desserts when they could be enjoying desserts made with delectable whole fruits. I have included many “No Bake” recipes to help you get the best flavor and most nutritional benefits from your fruit. Fruit is very delicate and cannot withstand the high temperatures used in baking. Its flavor and texture are so much better, and its nutritional content so much more preserved, when enjoyed raw rather than cooked. Another bonus of my “No Bake” recipes is how easily and quickly they can be prepared—much faster than recipes in which the fruit is cooked.
glycemic index
what is the glycemic index (GI) and how does it help find the best carbohydrates?
For many years, we have learned that carbohydrates fall into two categories: simple (including sugar and honey) and complex (including grains, starchy vegetables and legumes). We have been encouraged to eat plenty of complex carbohydrates and only moderate amounts of the simple carbohydrates. However, an increasing amount of evidence indicates that distinguishing which carbohydrates are good for you is more complicated than the simple-versus-complex paradigm suggests. What is important when differentiating between various types of carbohydrates is how rapidly a particular carbohydrate can be converted into sugar and raise levels of blood sugar (glucose), the body’s source of energy for most activities. This can be measured by a food’s glycemic index.
What is Glycemic Index?
The glycemic index (GI) is a numerical scale used to indicate how fast and how high a particular food raises blood sugar levels. Glucose, the body’s source of energy for many activities, is delivered to cells throughout our bodies via our bloodstream and is primarily derived from the carbohydrates in the foods we eat. A food with a low GI causes just a small rise in blood glucose, whereas a food with a high GI can cause blood glucose levels to spike.
When we look at the GI figures associated with various carbohydrates, we find that some of the foods classified as complex carbohydrates in the old system can actually increase blood glucose levels faster than some simple carbohydrates. Because the glycemic index provides a more accurate description of how quickly different carbohydrates are absorbed by the body than their classification as simple or complex carbohydrates, it has become an important tool for helping to select the right foods to help stabilize blood sugar levels and supply the energy our bodies need to promote both short-term and long-term health.
How Awareness of Food’s Glycemic Index Can Promote Optimal Health
An awareness of foods’ GI can help you control your blood sugar levels. By doing so may help you improve cholesterol levels; prevent heart disease, insulin resistance and type-2 diabetes; prevent certain cancers; and achieve or maintain a healthy weight. Since substantial amount of research suggests a low GI diet provides these significant health benefits, it’s worth taking a look at the basic principles of a low GI way of eating.
Eating the Low Glycemic Way
The GI is somewhat counter-intuitive as some of the foods you would expect to have a high GI have a low GI, while others you might expect to have a low GI have a high GI. To get the most precise idea of whether your typical meals are high or low on the GI scale, it’s best to look over a glycemic index list of foods (check the GI listing of the World’s Healthiest Foods on the next page) and see where your favorite foods fit. Additionally, here are some basic principles that can help you estimate a food’s GI and eat healthfully:
• Foods that are white tend to have a high GI. These include processed foods made with white sugar and white flour, as well as white potatoes.
• Concentrate on eating foods that are high in fiber. In general, high-fiber foods take longer to digest and therefore produce a slower rise in blood glucose levels.
• Protein foods, while not high in fiber, are typically low in GI.
• Fats do not raise glucose levels—but stick with healthy fats such as those found in extra virgin olive oil, fish, nuts and seeds.
• A person’s glycemic response to a food also depends on the other foods eaten along with it. For a person without blood sugar problems, combining a food with a high GI with one with a low GI will balance the overall effect of the foods on blood sugar levels.
• Eating an array of nutrient-rich foods each day will naturally ensure that you maintain a healthy GI. Since your glycemic response to a food not only depends upon the other foods you eat along with it at that meal or snack, but also on the GI of foods eaten at your most recent meals, using GI as a guideline to help you control your blood sugar means eating healthfully day-by-day, week-by-week.
More Practical Tips
A food is generally considered to have a high GI if it is rated above 60. Individuals who have problems with maintaining proper blood sugar levels should restrict their selection to foods with a GI of 40 or less. These individual include those who have low blood sugar (hypoglycemia) or high blood sugar (hyperglycemia), as well as those who have a high sensitivity to sugar. Sugar includes not just refined sugars, honey and maple syrup, but also fruits, fruit juices, starchy vegetables and grain products or other foods with a high GI.
For a healthy person without any problems with blood sugar levels, all of the foods in a meal do not have to have a low GI. For example, consider a bean-and-cheese filled tortilla. The corn tortilla has a high GI (78) as do the pinto beans (GI of 63), but the tomatoes (GI of 15), onions (GI of 15), lettuce (GI of 15) and cheese (GI so low it is not recorded) balance out the overall GI effect. The result is a healthy meal that will not destabilize blood sugar levels.
When planning your healthy GI meals, keep the following simple guidelines in mind:
• Main components should have a GI of no more than 70
• Half of all components should have a GI below 50
GLYCEMIC INDEX OF WORLD’S HEALTHIEST FOODS
In the table below, I’ve listed the glycemic index values primarily for the World’s Healthiest Foods that are high in carbohydrates plus a few comparative foods. If a World’s Healthiest Food is not on this list, it is because it does not have a high carbohydrate value and therefore, even if eaten alone, will not cause blood sugar levels to spike.
The values in the table are based on the more reliable white bread (starch) index rather than the glucose index. Should you compare these values to a GI table based on the glucose index, divide those values by 1.4.
strawberries
highlights
Strawberries were as popular during the times of the Pilgrims as they are today. They described Strawberries to be “the wonder of all fruits growing naturally” in the New World and found them in abundance as they had been planted by the Native Americans. Today, fragrantly sweet Strawberries are the most popular berries in the U.S. and for good reason. They are great enjoyed as a snack or as an addition to a summer salad or your favorite morning cereal. Once enjoyed only by the wealthy because they were so perishable and difficult to transport, Strawberries are now readily available and affordable enough for everyone to enjoy them almost any time of the year.
why strawberries should be part of your healthiest way of eating
Strawberries are rich in antioxidants. They are an excellent source of vitamin C and also contain phenolic phytonutrients including ellagitannins and anthocyanins, which provide Strawberries with their rich red color. These heart-healthy nutrients provide powerful antioxidant and anti-inflammatory protection. Strawberries are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great but also because they are low in calories: one cup of fresh Strawberries contains only 43 calories! (For more on the Health Benefits of Strawberries and a complete analysis of their content of over 60 nutrients, see page 346.)
varieties of strawberries
Strawberries have grown wild for millennia in temperate regions throughout the world. There are more than 600 varieties of Strawberries that differ in flavor, size and texture, with 70 varieties grown in the United States. In addition to Strawberries that are cultivated, there are also varieties that grow wild. The most common scientific names for Strawberries are Fragaria virginiana and Fragaria chilioensis.
the peak season
Although grown in all 50 states, most commercially grown Strawberries come from California and Florida. They are available year-round, but the peak of the season runs from April through July. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Strawberries are a concentrated source of oxalates and goitrogens, which might be of concern to certain individuals. They are one of the foods most commonly associated with allergic reactions and also one of the 12 foods on which pesticide residues have been most frequently found. (For more on Oxalates, see page 725; Goitrogens, see page 751; Food Allergies see page 719; and Pesticide Residues, see page 726.)
3 steps for the best tasting and most nutritious strawberries
Enjoying the best tasting Strawberries with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select strawberries
Since Strawberries do not ripen after they have been picked, look for ones that are fully ripe. Fully ripe Strawberries will not only have the peak flavor and texture, but will also have more nutrients, including vitamins, antioxidants and enzymes. They have a beautiful aroma and are moderately soft and plump; they should have a shiny, deep red color and well-attached bright green caps. Medium-size Strawberries are often more flavorful than those that are excessively large. Since Strawberries are one of the foods on which pesticides residues are frequently found, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Strawberries that are dull in color or have green or yellow patches since they are likely to be sour and of lesser quality. Their flavor will be inferior since they did not have time to ripen, and they will also have less nutrients. Avoid overripe Strawberries that are very soft, mushy or moldy. If you are buying Strawberries prepackaged in a container, make sure that they are not packed too tightly and that there are no signs of stains or moisture present. These are indications that the berries may be crushed, damaged or spoiled.
I have found that it is best to purchase Strawberries no more than 3 days prior to use as they are highly perishable and do not store well.
How Do You Know Which Strawberries are Ready to Eat?
Strawberries that have a beautiful aroma, are moderately soft and plump, and have a shiny, deep red color and bright green well-attached caps are ready to eat.
2. the best way to store strawberries
Proper storage is an important step in keeping Strawberries fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Strawberries Can Last for Up to 3 Days When Properly Stored and Refrigerated
Strawberries continue to respire even after they have been harvested. The faster they respire, the more the Strawberries interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Strawberries kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 150 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigerate Strawberries as soon as you bring them home. Since water encourages spoilage, do not wash Strawberries before refrigeration. While Strawberries that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1–2 days.
Handle with Care
Before storing in the refrigerator, remove any Strawberries that are moldy or damaged so that they will not contaminate others. Return unwashed, whole berries (with stems still attached) to their original container or spread them out on a plate. Cover with a paper towel, and then cover with plastic wrap.
3. the best way to prepare strawberries
Properly preparing Strawberries helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Strawberries
Strawberries are very perishable and should not be washed until right before eating or using in a recipe. Do not remove their caps and stems until after you have gently washed the berries under cold running water and patted them dry. This will prevent them from absorbing excess water, which can degrade Strawberries’ texture and flavor. To remove the stems, caps and white hulls, simply pinch these off with your fingers or use a paring knife. (For more on Washing Fruit, see page 341.)
No Bake Recipes
I have discovered that Strawberries retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes that require no cooking. I call them “No Bake Recipes.”
health benefits of strawberries
Provide Powerful Antioxidant Protection
Strawberries are a concentrated source of phenol phytonutrients, notably the anthocyanins and the ellagitannins. The anthocyanins in Strawberries not only provide them with their red color, but they also serve as potent antioxidants that have repeatedly been shown to help protect cell structures in the body and to prevent oxygen damage in all of the body’s organ systems. Strawberries’ unique phenol content makes them not only a heart-protective fruit, but an anti-inflammatory one as well. The anti-inflammatory properties of Strawberries include the ability of their phenols to lessen activity of the enzyme cyclo-oxygenase (COX). Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen thwart pain by blocking the COX enzyme, whose overactivity has been shown to contribute to unwanted inflammation, such as that which is involved in arthritis, asthma, atherosclerosis and cancer.
Promote Optimal Health
The ellagitannin content of Strawberries has actually been associated with decreased rates of cancer death. In one study, Strawberries topped a list of eight foods most linked to lower rates of cancer deaths among a group of elderly people. Recent test tube research found that all eight cultivars of Strawberries tested were able to significantly inhibit the proliferation of human liver cancer cells.
Promote Brain Health
In animal studies, researchers have found that Strawberries help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Researchers found that feeding aging laboratory animals Strawberry-rich diets significantly improved both their learning capacity and motor skills.
Promote Joint Health
While a study found that high doses of vitamin C dietary supplements made osteoarthritis worse in laboratory animals, another indicates that vitamin C-rich foods, such as Strawberries, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints. Vitamin C may promote joint health not only because it is a powerful antioxidant, and therefore can protect joints from the damaging effects of free-radicals, but also because it is necessary for an enzyme that promotes the production of collagen.
Additional Health-Promoting Benefits of Strawberries
Strawberries are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include bone-building vitamin K, magnesium, manganese and copper; heart-healthy omega-3 fatty acids, dietary fiber, folate, vitamin B6 and potassium; thyroid hormone-promoting iodine; and energy-producing vitamins B2 and B5. Since one cup of Strawberries contains only 43 calories, they are an ideal food for healthy weight control.
STEP-BY-STEP
No Bake Recipes
10-Minute Strawberries with Chocolate Créme
A delicious way to serve Strawberries!
3 TBS low-fat vanilla or soy yogurt
3 TBS organic cocoa
3 TBS maple syrup
1 pint Strawberries
1. Whisk yogurt, cocoa and maple syrup in a small bowl. If your cocoa has lumps, sift it through a strainer before mixing with the other ingredients.
2. Place mixture in 2 small sauce cups on a plate and arrange the Strawberries around the cups.
3. Dip Strawberries into the chocolate créme and enjoy!
Strawberries with Chocolate Créme
Preparation Hint: The taste of this recipe will vary depending upon the brand of yogurt used. A creamy, custard-type yogurt works best.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Strawberries, and I will share them with others through our website at www.whfoods.org.
10 QUICK SERVING IDEAS for STRAWBERRIES:
1. Strawberries combine well with oranges, grapefruit, kiwifruit and other berries.
2. Add sliced Strawberries to mixed green salad.
3. Strawberries and Mint: Combine 1 cup sliced Strawberries with 1 TBS chopped fresh mint and 1 TBS creamy honey.
4. Strawberry Parfait: Layer sliced Strawberries, whole blueberries and plain yogurt in a wine glass for a colorful parfait dessert.
5. Strawberry Smoothie: Blend Strawberries with banana, papaya or grapefruit sections and orange juice for a great smoothie.
6. High Energy Breakfast Shake: In a blender combine 1 banana, 1/2 cup Strawberries (fresh or frozen), 1½ cups orange juice, 1/2 cup water and your favorite protein addition, such as almond butter, spirulina or protein powder.
7. Strawberries with Orange Sauce: Grate 1/2 tsp orange zest. Combine the zest, 1/3 cup orange juice and 2 TBS creamy honey. Drizzle over fresh Strawberries.
8. Waffle Topping: Mix chopped Strawberries with cinnamon, lemon juice and maple syrup, and serve as a topping for waffles and pancakes.
9. Strawberries and Balsamic Vinegar: Combine 1 tsp good quality balsamic vinegar and 1/2 tsp honey and drizzle over 1 pint fresh, sliced Strawberries. Add a few grinds of black pepper for a kick. Serve at room temperature for dessert.
10. Strawberries with Cashew Créme: For Cashew Créme, see page 550. Pour over sliced Strawberries and chill 1 hour.
raspberries
highlights
According to the ancient myths, Raspberries were originally white until the nymph Ida pricked her finger while collecting berries for baby Jupiter. The blood from her fingers caused the berries to turn their deep red color and from this came the botanical name for Raspberries, Rubus idaeus, with Rubus meaning “red” and idaeus meaning “belonging to Ida.” Although Raspberries have been around since prehistoric times, it has only been within the past several hundred years that they have been cultivated. Sweet and subtly tart, fresh Raspberries are a great addition to your breakfast cereal or favorite dessert. And because they have a short growing season, remember to enjoy these delicately structured berries while they are in season since they are not available year-round.
why raspberries should be part of your healthiest way of eating
Raspberries are unusually rich in health-promoting nutrients that provide powerful antioxidant protection from free-radicals that can damage cellular structures, including DNA. These include ellagic acid and flavonoids such as quercetin, kaempferol and the anthocyanins, which give red raspberries their deep red color. Like many berries, Raspberries are also exceptionally rich in dietary fiber. Raspberries are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and delicious, but also because they are low in calories: one cup of fresh Raspberries contains only 60 calories! (For more on the Health Benefits of Raspberries and a complete analysis of their content of over 60 nutrients, see page 350.)
varieties of raspberries
Wild Raspberries are thought to have originated in eastern Asia, but there are also varieties that are native to the Western Hemisphere. Raspberries are known as “aggregate fruits” since they are a compendium of smaller seed-containing fruits, called drupelets, which are arranged around a hollow central cavity. Most Raspberries are red, but there are also yellow, amber, apricot, purple and black varieties. Although they may differ in color, they all are similar in texture and flavor.
the peak season
Most cultivated varieties of Raspberries are grown in California from June through October and are only available during this time of the year.
biochemical considerations
Raspberries are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.
3 steps for the best tasting and most nutritious raspberries
Enjoying the best tasting Raspberries with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select raspberries
When you select Raspberries, look for ones that are fully ripe because they will not ripen after they are picked. Fully ripe Raspberries are slightly soft, plump and deep in color. Vitamins and health-promoting phytonutrients, many of which can act as powerful antioxidants, are at their peak when Raspberries are ripe; therefore, by selecting ripe Raspberries, you will also be enjoying Raspberries with the highest nutritional value as well as the best flavor. Since Raspberries are one of the foods on which pesticide residues are frequently found, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid overripe Raspberries that are very soft, mushy or moldy. Make sure that they are not packed too tightly in the container and show no signs of stains or moisture. These are indications that they may be crushed, damaged or spoiled.
I have found it is best to purchase Raspberries no more than 1 or 2 days prior to use as they are highly perishable and do not store well.
How Do You Know Which Raspberries are Ready to Eat?
If they are deep in color, plump and slightly soft, they are ready to eat. They must be ready to eat when you purchase them as they will not ripen.
2. the best way to store raspberries
Proper storage is an important step in keeping Raspberries fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Raspberries Can Last for Up to 3 Days When Properly Stored and Refrigerated
Raspberries continue to respire even after they have been harvested. The faster they respire, the more the Raspberries interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Raspberries kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 125 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Raspberries, retain their vitamin content and increase their storage life.
Refrigerate Raspberries as soon as you bring them home. Since water encourages spoilage, do not wash Raspberries before refrigeration. While Raspberries that are stored properly will remain fresh for up to 3 days, if they are not stored properly they will only last about 1–2 days.
Handle with Care
Like all berries, Raspberries are very perishable, so great care should be taken in their handling and storage. Before storing in the refrigerator, remove any Raspberries that are moldy or damaged so that they will not contaminate others. Return unwashed, whole berries to their original container or spread them out on a plate, cover with a paper towel, and then cover with plastic wrap.
health benefits of raspberries
Provide Powerful Antioxidant Protection
Raspberries are rich in ellagic acid, a phytonutrient that is viewed as being responsible for a good portion of the antioxidant activity of Raspberries (and other berries). Ellagic acid helps prevent unwanted damage to cell membranes and other structures in the body by neutralizing overly reactive oxygen-containing molecules called free-radicals.
However, ellagic acid is not the only well-researched phytonutrient component of Raspberries. They also contain flavonoids such as quercetin, kaempferol and anthocyanins. Anthocyanins give red Raspberries their rich red color as well as unique antioxidant and antimicrobial properties, including the ability to prevent overgrowth of certain bacteria and fungi (for example, the yeast Candida albicans, which is a frequent culprit in vaginal infections and can be a contributing cause in irritable bowel syndrome).
Promote Heart Health
The antioxidant potential of Raspberries’ ellagic acid, as well as their other phytonutrients, may help promote cardiovascular health since they reduce the oxidation of LDL (“bad” cholesterol) and help to safeguard the function of blood vessels. In addition to their phytonutrient concentrations, Raspberries’ ability to support the heart also comes from the other nutrients that they provide. They are an excellent source of vitamin C and manganese and a good source of copper, three very powerful antioxidant nutrients that also help to protect the body from oxygen-related damage. Raspberries are also an excellent source of health-promoting dietary fiber, which can help to reduce elevated cholesterol levels. Additionally, Raspberries are a good source of folic acid, which reduces heart disease risk by lowering homocysteine levels, as well as a good source of potassium and magnesium, which help to regulate blood pressure.
Promote Optimal Health
Research suggests that Raspberries may have cancer-preventive properties. Results from animal experiments suggest that Raspberries have the potential to inhibit cancer cell proliferation and tumor formation in various sites, including the colon and the mouth. In test tube experiments, Raspberries have been found to positively mediate cell signaling as well as inhibit an enzyme whose abnormal production has been linked to metastasis (invasion and spread of cancer cells). Deficiency of niacin, a B vitamin of which Raspberries are a good source, has been directly linked to genetic (DNA) damage.
Additional Health-Promoting Benefits of Raspberries
Since Raspberries contain only 60 calories per one cup serving, they are an ideal food for healthy weight control.
STEP-BY-STEP No Bake Recipes
5-Minute Raspberry Almond Parfait
The combination of Raspberries and almonds makes a delicious dessert.
8 oz (1 cup) low-fat vanilla or soy yogurt
1/2 tsp almond extract
2 TBS honey
1 pint Raspberries
1 TBS sliced almonds
Optional: grated dark chocolate
1. Blend yogurt, honey and almond extract in a small mixing bowl with a whisk until the honey is incorporated and the mixture is smooth.
2. Divide the yogurt mixture into two dessert dishes. Place the Raspberries in one layer on top and garnish with the sliced almonds and, if desired, dark chocolate.
Raspberry Almond Parfait
As an alternative to yogurt, make a sauce with 1 cup cashews and 1/2 cup of water, blended until smooth.
Preparation Hint: Taste the yogurt mixture for sweetness. You may want more honey depending upon the brand of yogurt.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Raspberries, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for RASPBERRIES:
1. Raspberries with Balsamic Vinegar: Combine 1 tsp good quality balsamic vinegar and 1/2 tsp honey, and drizzle over 1 pint fresh Raspberries. Add a few grinds of black pepper for a little kick. Serve for dessert.
2. Raspberries with Lemon Sauce: For a zesty sauce, drizzle Quick Lemon Sauce (see page 431) over fresh Raspberries.
3. Raspberries with Yogurt and Chocolate: Top Fresh Raspberries with low-fat Raspberry or chocolate yogurt and grated dark chocolate.
4. Porridge with Raspberries: Mix fresh Raspberries in with cooked oatmeal (or other grain porridge) for a sweet morning breakfast treat.
5. Raspberry Yogurt Topping: Plain yogurt mixed with Raspberries, honey and freshly chopped mint is delicious eaten as is or used as a topping for waffles.
6. Raspberry Sauce: Blend a pint of Raspberries with 2 TBS honey on medium speed for 1 minute in a blender. Strain. Use the sauce over Raspberries that have been combined with chopped dark chocolate and sliced almonds or as a sauce for other desserts.
3. the best way to prepare raspberries
Properly preparing Raspberries helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Raspberries
As Raspberries are very delicate, wash them very gently, using the light pressure of the sink sprayer if possible, and then pat them dry. To prevent Raspberries from becoming waterlogged, wash them right before eating or using in a recipe. (For more on Washing Fruit, see page 341.)
No Bake Recipes
I have discovered that Raspberries retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Cantaloupe
highlights
The popularity of Cantaloupe, with its refreshingly rich flavor and aroma, dates back to ancient Greece and Rome. It is believed that it was named for a former Papal garden near Rome called Cantalou where this variety of melon was developed. Cantaloupes were introduced to the U.S. during colonial times but not grown commercially until the late 19th century. Today, they are renowned for their wonderful flavor and minimal number of calories, making them a favorite snack, dessert or salad, especially among those watching their weight. As with most fruits, Cantaloupe requires little preparation and is ready to serve and eat in a matter of minutes.
why cantaloupe should be part of your healthiest way of eating
Cantaloupe is an excellent source of vitamins A and C, powerful antioxidants that protect against damage to cellular structures and DNA. The distinctive orange color of Cantaloupe is provided by its wealth of betacarotene, a carotenoid phytonutrient that is a precursor to vitamin A. Cantaloupe is an ideal food to add to your “Healthiest Way of Eating” not only because it is nutritious and tastes great but also because it is low in calories: one cup of Cantaloupe contains only 56 calories! (For more on the Health Benefits of Cantaloupe and a complete analysis of its content of over 60 nutrients, see page 354.)
varieties of cantaloupe
The fruit that we call Cantaloupe is, in actuality, really a muskmelon. The true Cantaloupe is a different species of melon, which is mostly grown in France and rarely found in the United States. Cantaloupe is a melon that belongs to the same family as the cucumber, squash, pumpkin and gourd. Like many of its relatives, it grows on the ground on a trailing vine. The botanical name for Cantaloupe is Cucumis melo. Other popular melon varieties include the honeydew, casaba and crenshaw melon.
Cantaloupes range in color from orange-yellow to salmon and have a soft and juicy texture with a sweet, musky aroma that you can smell when they are ripe.
the peak season
While Cantaloupe may be available throughout the year, the peak of the season runs from June through August. These are the months when its concentration of nutrients and flavor are highest, and its cost is at its lowest.
biochemical considerations
Cantaloupe is one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)
3 steps for the best tasting and most nutritious cantaloupe
Enjoying the best tasting Cantaloupe with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select cantaloupe
You can select the best tasting Cantaloupe by looking for one that is fully ripe with a sweet aroma. Ripe Cantaloupe will not only have the best flavor and texture but will also feature the highest level of vitamins, antioxidants and enzymes. Cantaloupe will not ripen after it has been picked. I have discovered some clues that will help you find a ripe Cantaloupe: (1) tap the melon with the palm of your hand and listen for a hollow sound, (2) look for one that seems heavy for its size, (3) look for rind underneath the netting that is yellow- or cream-colored, (4) look for a “full slip” (the area where the stem was attached) that is smooth and slightly indented, (5) look for one whose end opposite the full slip is slightly soft and (6) you should be able to smell the fruit’s sweetness subtly coming through.
Cantaloupe is so fragrant that you can check for its aroma even when it has been pre-cut and packaged in a plastic container. As with all fruits, I recommend selecting organically grown Cantaloupe whenever possible. (For more on Organic Foods, see page 113.)
Avoid Cantaloupe that has no aroma or has green undertones since both indicate it is not ripe. Not only will it not have a good flavor, but it will provide less nutrients. Do not purchase Cantaloupe that is bruised or has spots that are overly soft, two signs of an overripe melon. Be careful not to select a Cantaloupe with an overly strong odor as this also indicates an overripe or fermented melon.
How Do You Know Which Cantaloupe is Ready to Eat?
If the Cantaloupe is ripe with a rich, sweet melon aroma, and the end opposite the full slip is slightly soft, it is ready to eat. Cantaloupe tastes best at room temperature.
2. the best way to store cantaloupe
Proper storage is an important step in keeping Cantaloupe fresh and preserving its nutrients, texture and unique flavor.
Fresh Ripe Cantaloupe Can Last for Up to 5 Days When Properly Stored and Refrigerated
Cantaloupe continues to respire even after it has been harvested. The faster it respires, the more the Cantaloupe interacts with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly it will spoil. Refrigeration helps slow the respiration rate of a ripe Cantaloupe, retain its vitamin content and increase its storage life.
While refrigerating Cantaloupe will increase storage time and the coolness will make it more refreshing, it may also blunt its flavor. Cantaloupe that is stored properly will remain fresh for up to 5 days; if it is not stored properly, it will only last about 2 days.
How to Store Cut Cantaloupe
Cantaloupe that has been cut should be refrigerated in a tightly sealed container to ensure that the ethylene gas that it emits does not affect the taste or texture of other fruits and vegetables.
3. the best way to prepare cantaloupe
Properly preparing Cantaloupe helps ensure it will have the best flavor and retain the greatest number of nutrients.
Cleaning Cantaloupe
It is important to scrub Cantaloupe under running water before cutting it. This helps to remove any bacteria on the surface and prevents it from being transferred to the flesh when you cut into the melon. (For more on Washing Fruit, see page 341.)
Cutting Cantaloupe
After washing, cut the Cantaloupe in half, remove the seeds and netting, and cut it into pieces of desired thickness. Alternatively, you can scoop out the flesh with a melon baller.
No Bake Recipes
I have discovered that Cantaloupe retains its maximum amount of nutrients and its best taste when it is enjoyed raw and not prepared in a cooked recipe. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Q I was told that it is better to not eat fruits, such as Cantaloupe, right before a meal. Is this true?
A Whether to wait a certain time before or after a meal to eat fruit is one of the most common questions I get asked regarding food combining. Although there appears to be no research evidence about when it is best to eat fruits in relation to the rest of your meal, many people report better overall digestion when they follow the practice of waiting about one half hour or so before or after a meal to enjoy their fruit. A number of healthcare practitioners also advocate fruit consumption separate from meals.
health benefits of cantaloupe
Promotes Vision Health
As a result of its concentration of betacarotene, Cantaloupe is an excellent source of vitamin A. Both vitamin A and betacarotene are important vision nutrients. One large-scale research study found that those who had the highest dietary intake of vitamin A had a 39% reduced risk of developing cataracts. A study investigating the relationship between the need for cataract surgery and diet revealed that those who ate diets that included Cantaloupe were half as likely to need cataract surgery. Additionally, another study showed that eating 3 servings of fruit per day may reduce the risk of macular degeneration by 36% compared to eating 1.5 servings per day.
Promotes Immune Health
In addition to its antioxidant activity, Cantaloupe’s vitamin C is critical for good immune function. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses, and regenerates vitamin E back into its active form.
Promotes Heart Health
Cantaloupe contains many nutrients that promote cardiovascular health. It is a very good source of potassium, which enhances healthy muscle contractions and is therefore important for maintaining healthy blood pressure levels and heart function. Its folate and vitamin B6 help keep levels of homocysteine in check; elevated levels of homocysteine can damage artery walls, contributing to the development of cardiovascular disease. Intake of vitamin C is also associated with a reduced risk of heart disease. Additionally, Cantaloupe is a good addition to a fiber-rich diet, which has been found to be beneficial for heart health.
Promotes Healthy Cells
Melons have been found to be one of the best sources of myoinositol, a building block of cell membranes. This nutrient has been the focus of recent studies on treating depression, panic disorder, diabetic nerve damage and liver disease as well as preventing some cancers. Although findings are preliminary, it is certainly an exciting new area of research. Cantaloupe is also a good source of niacin, a B vitamin whose deficiency has been directly linked to genetic (DNA) damage.
Additional Health-Promoting Benefits of Cantaloupe
Since Cantaloupe contains only 56 calories per one cup serving, it is an ideal food for healthy weight control.
STEP-BY-STEP No Bake Recipes
Cantaloupe with Lime and Mint
For the best flavor, enjoy Cantaloupe with lime and mint.
1 Cantaloupe
2 TBS fresh lime juice
4 mint leaves
1. Cut Cantaloupe in half and scoop out the seeds.
2. Sprinkle each half with 1 TBS lime juice.
3. Tear mint leaves by hand and sprinkle over cantaloupe.
SERVES 2
Fragrant Melon Balls
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cantaloupe, and I will share them with others through our website at www.whfoods.org.
12 QUICK SERVING IDEAS for CANTALOUPE:
1. Enhance the flavor of Cantaloupe with lime juice and freshly grated ginger.
2. Fill with cottage cheese or yogurt.
3. Serve with feta cheese or cottage cheese.
4. Add diced Cantaloupe to your favorite chicken salad recipe.
5. Add chopped Cantaloupe to chutneys and fruit salsas.
6. Cantaloupe-Blueberry Frozen Yogurt: Blend cubed Cantaloupe with blueberries and low-fat frozen yogurt for a cool and refreshing summer treat.
7. Cantaloupe Sorbet: Whip Cantaloupe in a blender or food processor and freeze.
8. Whole Cantaloupe Shake: For a creamy, refreshing shake, blend fruit and seeds of a whole, skinned Cantaloupe for 2-3 minutes at high speed.
9. Sparkling Cantaloupe Cooler: Purée Cantaloupe and add cold sparkling water for a delightfully refreshing drink that can be enjoyed throughout the year.
10. Refreshing Cantaloupe Soup: Purée Cantaloupe in blender and mix in orange or other fruit juices for a cold refreshing soup.
11. Cantaloupe Fruit Salad: Combine diced Cantaloupe and watermelon, berries, oranges and bananas.
12. Fragrant Melon Balls: Slice 1 Cantaloupe in half and scoop out seeds. Starting at the outside edge, scoop out balls with a melon baller, working your way towards the center. Toss the melon balls with the leaves of one cup of fresh mint or basil. Add 1 TBS lemon or lime juice and refrigerate at least 4 hours, stirring occasionally to infuse the flavor of the herbs. (Pictured above.) Optional: Use a combination of Cantaloupe, honeydew and watermelon in this recipe.
pineapple
highlights
Pineapples were named by European explorers who believed they looked like pinecones with the flesh of an apple. Fresh Pineapples were once reserved for the elite, who served them as a sign of prestige since they were very expensive, owing to the costs of transporting them stateside from the Caribbean Islands. Today, since they are more affordable and easily found at most local markets, Pineapples have become second only to bananas as America’s favorite tropical fruit. Exceptionally sweet and juicy with a wonderful flavor, Pineapples are a great way to add a little taste of the tropics to your meal. Friends have asked me why the same batch of Pineapples that taste great in Hawaii don’t taste as good when transported to the Mainland. A Pineapple farmer told me that the reason Pineapples taste best in Hawaii is because they are served or canned the same day they are picked. Pineapples develop an acidic taste after 24 hours.
why pineapple should be part of your healthiest way of eating
Pineapple contains a special group of enzymes called bromelain, which function both as a digestive aid and anti-inflammatory compound. Pineapple is also an excellent source of the trace mineral manganese—an essential cofactor in a number of enzymes important in energy production and antioxidant defenses—as well as vitamin C, a powerful antioxidant that protects against oxidative damage to cell structures. Pineapples are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one cup of Pineapple contains only 76 calories! (For more on the Health Benefits of Pineapple and a complete analysis of its content of over 60 nutrients, see page 360.)
varieties of pineapple
While Pineapples are thought to have originated in South America, they were first discovered on the Caribbean island of Guadeloupe by Christopher Columbus in 1493. Pineapple (Ananas comosus)belongs to the Bromeliaceaefamily, from which the name of one of its most important health-promoting compounds, the enzyme bromelain, was derived. Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an “eye,” the rough spiny marking on the Pineapple’s surface.
SMOOTH CAYENNE
This is the most popular, and often considered the best tasting, of the varieties most commonly found in markets. It is a Pineapple grown in Hawaii with a cone-like shape and weighs from 3 to 5 pounds.
MAUI GOLD
A hybrid variety that is exceptionally sweet and has a longer storage life than the Smooth Cayenne.
QUEEN
Small with firmer, less acidic flesh. Drier than the Smooth Cayenne and not quite as sweet.
RED SPANISH
Grown in the Caribbean, they are similar to the Smooth Cayenne but have a “squarish” shape and tough outer shell.
SUGAR LOAF
Grown in Mexico, these larger Pineapples weigh from 5 to 10 pounds.
the peak season
Although Pineapples are available year-round, the peak of the Pineapple season runs from March through June. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
3 steps for the best tasting and most nutritious pineapple
Enjoying the best tasting Pineapples with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select pineapple
When you select Pineapples, look for ones that are fully ripe. Pineapples will not ripen after they are picked. Fully ripened Pineapples will have a well developed flavor as well as the most developed concentration of nutrients, including vitamins, minerals and antioxidants. It is best to smell the aroma of a Pineapple before you purchase it. Fully ripe Pineapples have the sweet fragrant aroma of Pineapple and give slightly to pressure. While larger Pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between those that are small or large. Leaves should look fresh and green. Vitamins and antioxidants are at their peak when Pineapples are ripe, so by selecting ripe Pineapples, you will also be enjoying Pineapples with the highest nutritional value. Pineapples will soften and become juicier after they are picked, but they will not get sweeter because their starches will not turn to sugar. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Pineapples that are too soft or have a sour or fermented smell. If they are green, they will be fibrous, lack sweetness and not contain their optimal concentration of nutrients. They should be free of soft spots, bruises and darkened “eyes,” all of which may indicate that the Pineapple is past its prime. Avoid Pineapples with dry brown leaves because they will have a very sour taste. The flesh of the Pineapple darkens in color as it becomes overripe, an indication of the formation of free-radicals. Overripe Pineapples should not be eaten.
How Do You Know Which Pineapples are Ready to Eat?
If Pineapples are heavy for their size and have the sweet aroma of Pineapple, they are ready to eat. Since Pineapples do not ripen after they have been picked, be sure to select a ripe one.
2. the best way to store pineapple
Proper storage is an important step in keeping Pineapples fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Pineapples Can Last for Up to 5 Days
Pineapples continue to respire even after they have been harvested. The faster they respire, the more the Pineapples interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Pineapples kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 24 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.)
Pineapples are most flavorful when served at room temperature. Although refrigeration may enhance the freshness of Pineapples, it will also cause them to get “chill injury” and lose some of their flavor compounds. If you do refrigerate your Pineapple, place it on the top shelf, which is the warmest part of the refrigerator (over 50°F/10°C).
Avoid storing Pineapples in sealed plastic bags. The combination of limited oxygen exchange and the excessive amounts of ethylene gas that the Pineapples naturally produce under these conditions will cause them to rot.
While Pineapples that are stored at room temperature will have more flavor than those stored in the refrigerator, they will have a shorter shelf life. They will remain fresh for 3 days, while those stored in the refrigerator can last for up to 5 days.
Handle with Care
Pineapples can bruise easily, so handle them with care.
3. the best way to prepare pineapple
Properly preparing Pineapples helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cutting Pineapples
Pineapples can be cut and peeled in a variety of ways. Regardless of how you proceed, the first step is always to remove the crown and the base of the fruit with a knife.
PINEAPPLE CHUNKS
Cut off and discard both ends of the Pineapple. Stand Pineapple up on one end on the cutting board and cut off peel by going around Pineapple. If the Pineapple has deep eyes, remove them with the tip of a knife. Cut Pineapple into fourths lengthwise and cut out core from each section. Slice each section lengthwise in half or into thirds. Cut across slices into desired size.
USING PINEAPPLE CORERS
You can also use Pineapple corers that are available in kitchen-supply stores. While they provide a quick and convenient method for peeling and coring Pineapples, they can result in a large amount of wasted fruit since they often cannot be adjusted for different size fruit. Some markets offer devices that will peel and core the Pineapple, but this process may waste a lot of fruit.
No Bake Recipes
I have discovered that Pineapples retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
BROMELAIN FROM PINEAPPLES AS A DIGESTIVE AID
Bromelain is a unique group of enzymes found in fresh Pineapples that breaks down protein and aids digestion; it can also be purchased in powder form. Canned or cooked Pineapples contain no bromelainbecause the Pineapples are heated to the boiling point, which inactivates the enzyme. Pineapples’ ability to break down proteins is the reason that they should not be combined with yogurt or cottage cheese until immediately before serving as the bromelain will break down the proteins in these foods, altering their flavor and texture. On the other hand, adding Pineapple to a marinade for meat or poultry will not only add extra flavor to these foods, but will also help tenderize them.
Here are questions that I received from readers of the whfoods.org website about Pineapple:
Q If I wanted to take advantage of bromelain’s enzyme activity, how much before or after eating a meal should I eat Pineapple?
A The time frame for digestion of our food varies greatly. Pure proteins typically move through our stomach and small intestine in the two to five hour range. Bromelain is a protein-digesting enzyme, so one to two hours before or after eating (so that it’s not sitting in our stomach or small intestine right next to the proteins in our food) would be the best way to make use of its anti-inflammatory benefits.
Q Does the high heat involved in canning destroy the beneficial enzymes in Pineapple? If so, is canned Pineapple not one of the World’s Healthiest Foods?
A That’s a great question you ask since it brings up the definition of a healthy food in general as compared more specifically to a World’s Healthiest Food.
It is true that the canning process does destroy the activity of the bromelain enzyme and reduces the content of other nutrients as well. The nutrient loss that occurs with canning is why I prefer fresh fruit to canned fruit. Fresh fruit is more of a whole food if we include as part of the definition of a whole food one that has the least amount of processing. (It is rare that no processing would occur to a food, as you could even say that the very act of picking the Pineapple is actually processing and takes away from its wholeness—but that’s a whole other philosophical conversation.)
But should the loss of some nutrients disqualify the canned Pineapple from being a World’s Healthiest Food? I don’t think so. If I apply the standard that processing affects the nutrient content of a food and therefore disqualifies it, then I would have to apply that to all of the World’s Healthiest Foods and object to cooking, even light cooking of vegetables, which I think is appropriate. Canned Pineapple is still rich in nutrients, and I would rather see people eat canned Pineapple than not enjoy this food at all. In my view, choosing canned Pineapple that is organic and not packed with sugar water would also make it closer to a whole food.
STEP-BY-STEP No Bake Recipes
5-Minute Ginger Pineapple
Ginger adds a zing to Pineapple for a great dessert.
1/2 medium Pineapple
1 tsp finely minced fresh ginger
1. Cut Pineapple into 1-inch chunks.
2. Combine Pineapple and minced ginger in a bowl and refrigerate for 1/2 hour.
Best if eaten within an hour.
SERVES 2
Variation… Substitute chopped mint for the ginger.
Ginger Pineapple
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pineapple, and I will share them with others through our website at www.whfoods.org.
7 QUICK SERVING IDEAS for PINEAPPLE:
1. Add Pineapple to your favorite smoothie.
2. Pineapple Fruit Salad: Combine Pineapple with other tropical fruits, such as papaya, kiwi and mango.
3. Pineapple Chutney: Combine 1 medium diced Pineapple, 2 TBS raisins, 1 medium minced onion, 1 TBS minced mint and a pinch of red pepper flakes. Serve with meat and fish.
4. Pineapple Salsa: Mix 1 medium diced Pineapple and 1 medium deseeded and minced hot chili pepper (jalapeño or serrano). Add juice of one lime and sea salt to taste. This is an easy-to-prepare salsa that’s an exceptional complement to fish such as halibut, tuna and salmon.
5. Pineapple Shish-Ka-Bobs: Skewer Pineapple chunks with shrimp or chicken and bell peppers. Brush with tamari (soy sauce) and grill.
6. Pineapple Shrimp Salad: Combine 1 medium diced Pineapple with 1 lb of cooked shrimp, 1 TBS grated ginger and 3 TBS olive oil. Season to taste with sea salt and black pepper, and serve this fragrant shrimp salad on a bed of romaine lettuce.
7. Pineapple Chicken Salad: Combine 1 medium diced Pineapple, 1 small grated fennel bulb, 2 TBS chopped cashews and 1 cup diced cooked chicken. Toss with your favorite vinaigrette.
health benefits of pineapple
Promotes Inflammatory Balance
Fresh Pineapple is rich in bromelain, a group of sulfur-containing proteolytic (protein-digesting) enzymes that not only aid digestion but can effectively reduce inflammation and swelling. A variety of inflammatory agents are inhibited by the action of bromelain. In clinical human trials, bromelain has demonstrated significant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery. To maximize bromelain’s anti-inflammatory effects, Pineapple should be eaten alone between meals or its enzymes will be used up digesting food.
Provides Powerful Antioxidant Protection
Pineapple is an excellent source of vitamin C, the body’s primary water-soluble antioxidant, which defends all aqueous areas of the body against free-radicals that attack and damage cells. Free radicals have been shown to promote the artery plaque build-up of atherosclerosis and diabetic heart disease, cause the airway spasm that leads to asthma attacks, damage the cells of the colon so that they become colon cancer cells and contribute to the joint pain and disability seen in osteoarthritis and rheumatoid arthritis. This would explain why diets rich in vitamin C have been shown to be useful for preventing or reducing the severity of all of these conditions. In addition, vitamin C is vital for the proper function of the immune system, making it a nutrient helpful for the prevention of recurrent ear infections, colds and flu.
Promotes Energy Production
Pineapple is an excellent source of the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses. For example, the key oxidative enzyme, superoxide dismutase, which disarms free-radicals produced within the mitochondria (the energy production factories within our cells), requires manganese. In addition to manganese, Pineapple is a good source of thiamin, a B vitamin that acts as a cofactor in enzymatic reactions central to energy production.
Additional Health-Promoting Benefits of Pineapple
Pineapple is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy dietary fiber and vitamin B6 and free-radical-scavenging copper. Since one cup of Pineapple contains only 76 calories, it is an ideal food for healthy weight control.
Q&A WHAT ARE ENZYMES AND WHY ARE THEY GOOD FOR HEALTH?
OVERVIEW
Virtually all living things—including those we cook and eat—contain enzymes. Acting as the spark plugs for the vast majority of chemical reactions that make life possible, enzymes are a sine qua non for life.
Although most food eaten in the United States has been cooked, which inactivates the enzymes it contains, all the plant and animal foods in our meals are derived from once-living, enzyme-abundant things.
Over 2,500 different kinds of enzymes are found in living things. All enzymes are very special kinds of proteins that act as catalysts. Enzymes give our body chemistry its vitality, literally giving our metabolism a jumpstart. Plus, as molecules that enable the breaking down of our food, they also play a critically important role within our digestive system. Enzymes in our saliva allow us to break apart starches. Enzymes in our stomach help us break apart proteins. Enzymes in our intestines help us break apart fats, proteins and carbohydrates of all kinds.
When we eat fresh, uncooked foods, those foods can still contain active enzymes. When we chew a freshly picked leaf of lettuce, we break the cells in the leaf apart, releasing its nutrients, including enzymes. Enzymes are not automatically destroyed by the acids or temperatures in our digestive tract. Enzymes in the stomach—called gastric enzymes—are specially designed to function in the stomach’s extremely acidic conditions and are critical to our health. Our bodies can overheat from fever, extreme exercise or summer weather but not to temperatures that will prevent the enzymes inside us from continuing to function.
Our digestive tract has specialized areas for absorbing large molecules, including enzymes, from food into our bloodstream. These areas house our M cells, specialized cells designed to selectively deliver large molecules from our intestines into our cells and bloodstream. The passing of enzymes from a mother to her nursing newborn is a good example of this M-cell function. A mother’s milk contains the milk sugar, lactose. An enzyme called lactase is needed to digest lactose, but an infant’s body is not yet capable of manufacturing this enzyme. So, the mother sends lactase along with her milk, enabling the baby to digest and absorb its lactose.
Ordinarily, we cook food at temperatures at least twice that of normal body temperature. For this reason, fresh, raw plant foods are our primary source of food enzymes. (Due to their high potential for bacterial contamination, most animal foods would be too risky for us to eat raw.) While there have been no largescale, controlled studies to document the impact of enzyme-containing, fresh, raw plant foods on digestion and health, practitioners in the fields of complementary, natural and functional medicine have long advocated for the inclusion of fresh, organic, raw plant foods in the diet.
TYPES OF ENZYMES
Digestive Enzymes
Plant foods contain many of the same enzymes that humans use to metabolize different kinds of macronutrients. Proteases and peptidases, which help digest protein; lipases, which help digest fat; and cellulases and saccharidases, which help digest starches and sugars, are examples of the kind of digestive enzymes that would normally be secreted in our digestive tract or in nearby organs like the pancreas or liver. However, these same digestive enzymes can be found in the plant foods that we eat.
Antioxidant Enzymes
Like humans, plants must protect themselves against oxygen-related damage, and they depend on enzymes to help them do so. A recently germinated sprout, for example, starts to generate many new oxidative enzymes in preparation for its journey up through the soil and into the open air. Superoxide dismutase and catalase are examples of oxidative enzymes that occur in higher concentrations in young plant sprouts than in the older, mature leaves. Glutathione peroxidase is another example of an important oxidative enzyme that is found in the human body and in the plants we eat.
FUNCTIONS OF ENZYMES
Necessary for Proper Digestion
Digestive enzymes play an integral role in the digestion of proteins, fats and carbohydrates since they catabolize these macronutrients into smaller molecules, which can be absorbed in the intestines. Our optimal physiological functioning depends upon the proper digestion and absorption of these nutrients.
Confer Inflammatory and Oxidative Protection
Certain enzymes, such as bromelain (found in pineapple), have anti-inflammatory properties. Bromelain seems to confer anti-inflammatory protection through a variety of mechanisms. It is thought to inhibit intermediates of the clotting cascade, increase fibrinolysis (the dissolution of clots) and reduce the production of inflammatory molecules such as bradykinin.
Support for the Immune System
Enzymes support the immune system in a few different ways. Since enzymes can work on substrates wherever the substrate is found, some of their targets include molecules other than the macronutrients associated with food. For example, protease enzymes can break apart the proteins that are found in unwanted bacteria and therefore reduce our risk of infection. In addition, the enzyme bromelain has been found to increase the production of a host of different immune system messenger molecules, including cytokines such as tumor necrosis factor-alpha, interleukin-1-beta and interleukin-6.
kiwifruit
highlights
While Kiwifruit are associated with New Zealand, they actually originated in China, where they have long been considered a delicacy. They were brought to New Zealand by missionaries in the early 20th century and known as Chinese Gooseberries. They were introduced into North America and other areas of the world in the 1960s when they also took on their new name in honor of the national bird of New Zealand, the kiwi. One of the traditional names for them in Chinese translates into “wonder fruit,” which is definitely one way to describe these little fruits; underneath their brown fuzzy exterior you’ll find bright emerald green or golden yellow flesh that has a creamy consistency and an invigorating, unique taste reminiscent of a combination of strawberries, pineapple and bananas.
why kiwifruit should be part of your healthiest way of eating
You may be surprised to learn that Kiwifruit actually contain more vitamin C than an equivalent amount of orange! Their rich concentration of vitamin C, combined with the health-promoting carotenoids and flavonoids found in Kiwifruit, provide powerful antioxidant protection against the oxidative damage caused by free-radicals. They are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one Kiwifruit contains only 46 calories! (For more on the Health Benefits of Kiwifruit and a complete analysis of its content of over 60 nutrients, see page 366.)
varieties of kiwifruit
The most common species of Kiwifruit is Actinidia deliciosa, also commonly known as Hayward. This is the type that you most often find in supermarkets, the ones with fuzzy brown skin and emerald green flesh.
With the growing interest in Kiwifruit, other species are beginning to appear in supermarket produce sections and farmer’s markets. They include Actinidia arguta (Hardy Kiwi) and Actinidia polygama(Silvervine Kiwi), two smooth-skinned varieties that are the size of cherries and have a golden yellow-green hue.
the peak season
Although Kiwifruit are commonly available throughout the year because they can be kept in cold storage for up to 10 months, the peak of their season in the United States runs from November through May. Kiwifruit from New Zealand are available from June through October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Kiwifruit are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)
3 steps for the best tasting and most nutritious kiwifruit
Enjoying the best tasting Kiwifruit with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select kiwifruit
For the best tasting Kiwifruit, look for ones that yield to gentle pressure, a sign that they are fully ripe. Fully ripened Kiwifruit not only taste best but are also highest in nutritional value. Concentrations of vitamins and health-promoting phytonutrients, many of which can act as powerful antioxidants, are at their peak when Kiwifruit are ripe. By selecting the best tasting Kiwifruit, you will also be enjoying ones with the highest nutritional value. As with all fruits, I recommend selecting organically grown Kiwifruit whenever possible. (For more on Organic Foods, see page 113.)
Avoid Kiwifruit that are shriveled or have bruised or damp spots. Overripe Kiwifruit will be very soft, may be brown in color and will have reduced nutritional value. Overripe Kiwifruit that have turned brown should not be eaten as they may contain free-radicals.
How Do You Know Which Kiwifruit are Ready to Eat?
Kiwifruit that yield to gentle pressure will have reached the peak of their sweetness and are ripe and ready to eat.
2. the best way to store kiwifruit
Proper storage is an important step in keeping Kiwifruit fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Kiwifruit Can Last for Up to 5 Days When Properly Stored, Either Refrigerated or Kept at Room Temperature
Kiwifruit continue to respire even after they have been harvested. The faster they respire, the more the Kiwifruit interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Kiwifruit kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 19 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Kiwifruit can be either stored at room temperature or in the refrigerator, depending on your personal preference.
How to Ripen Kiwifruit
Kiwifruit will become sweet and juicy (ripen) at home after they have been purchased, if they have not been picked too green. Kiwifruit can be ripened by leaving them at room temperature from 2 to 7 days. Be sure not to expose them to sunlight or heat. If you don’t want them to ripen too quickly, store them away from all other fruits and vegetables since proximity to these foods will hasten the ripening process.
Another very natural way to ripen Kiwifruit is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Kiwifruit. The ethylene gas helps the Kiwifruit to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark, cool, ventilated place as excessive heat will cause the Kiwifruit to rot rather than ripen. To speed up the ripening, add a banana, apple or avocado to the bag.
Avoid storing Kiwifruit in sealed plastic bags or restricted spaces where they touch each other. Limited oxygen exchange and excessive amounts of ethylene gas naturally produced by the Kiwifruit will cause them to rot.
Handle with Care
Kiwifruit are delicate and bruise easily, so handle them with care.
3. the best way to prepare kiwifruit
Properly preparing Kiwifruit helps ensure they will have the best flavor and retain the greatest number of nutrients.
Peeling and Slicing Kiwifruit
Cut off the ends of the Kiwifruit, peel with a paring knife and then cut into pieces. Peeling is easier when ends are cut off first.
Alternatively, cut the Kiwifruit in half horizontally and scoop out the flesh with a spoon. Or you can wash off the brown fuzz before cutting and eat the Kiwifruit skin and all.
Kiwifruit should be eaten soon after cutting. Cutting activates enzymes (actinic and bromic acids) that act as food tenderizers and may result in the whole Kiwifruit becoming very soft soon after it has been cut.
If you are adding Kiwifruit to a fruit salad, you should do so at the last minute to prevent the other fruits from becoming too soggy from the enzymes found in Kiwifruit.
No Bake Recipes
I have discovered that Kiwifruit retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here are questions that I received from readers of the whfoods.org website about Kiwifruit:
Q How does the small hardy Kiwifruit compare to the large fuzzy ones?
A Hardy Kiwifruit are becoming more and more popular. While it is difficult to find them in many markets because they are very delicate and don’t hold up as readily to shipping as larger Kiwifruit, some specialty markets and farmer’s markets offer them. In addition, more and more home gardeners are growing their own. While I haven’t seen a nutritional comparison between hardy and larger-sized Kiwifruit, I assume that they are very similar and even offer a bit more fiber because their thin skin is readily edible, unlike the skin of larger Kiwifruit’s skin.
Q I don’t like the texture of Kiwifruit. Since it is such a healthy fruit, can I juice it instead?
A Kiwifruit juice will not provide all of the nutrients that whole Kiwifruit does. No juice does. That’s because the percentage of nutrients retained in a pulp-free juice is usually lower than the percentage retained in the pulp. Unless you take all of the pulp that is separated out from your juice and add it back into your juice before you drink it, you are not getting anywhere close to all of the nutrients that you would from eating the whole fruit. For example, virtually all of the fiber remains with the pulp and a significant amount of betacarotene does as well. Yet, if you want to enjoy Kiwifruit and don’t like eating the whole fruit then by all means go ahead and make juice since you will still attain a wealth of nutrients. Try the Kiwi Cantaloupe Soup (page 365) as an alternative way to enjoy Kiwifruit.
Q Can you freeze Kiwifruit?
A You can freeze almost any fruit, although it may not maintain the same taste and texture of the fresh fruit. But if you have more Kiwifruit than you can eat or if you want to freeze them for a recipe (smoothies, for example), by all means go ahead. I would probably suggest peeling them first (unless you enjoy the skin, as some people do) as it would be easier than peeling them once they have been frozen.
Q I have a latex allergy and was recently told that Kiwifruit and latex are somewhat related. Can you clarify?
A Between 30–50% of individuals who have allergies to latex may also have allergic reactions to certain plant foods including Kiwifruit, avocados, bananas and chestnuts. Currently, the most conclusive evidence suggests that foods that cross-react with latex are those that contain enzymes called chitinases, which have similar protein structures to those found in latex. Consult your healthcare practitioner for more guidance on this topic.
STEP-BY-STEP No Bake Recipes
10-Minute Kiwi Mandala
Make a mosaic of Kiwi and strawberries for a beautiful dessert.
8 oz low-fat vanilla or soy yogurt
3 TBS fresh orange juice
1 TBS cream honey**
1/2 tsp grated orange rind*
1/4 tsp grated lemon rind*
1 Kiwifruit
4 strawberries
Optional: 2 TBS chopped walnuts or pecans
1. In a small bowl, whisk the yogurt, orange juice, honey, and grated orange and lemon rind, making sure the honey is completely blended into the yogurt.
2. Place in 2 shallow soup dishes.
3. Peel the Kiwifruit and slice into 1/8-inch rounds.
4. Take off the stems and cut strawberries lengthwise into 4 pieces.
5. Arrange the fruit in a beautiful pattern on top of the yogurt mixture and sprinkle with some grated orange rind and nuts if desired.
6. Refrigerate 1/2 hour so that the yogurt is well chilled. Enjoy immediately!
Kiwi Mandala
Preparation Hint: Some brands of yogurt are more acidic than others. This will determine how much honey you will use. Taste and adjust accordingly. The best honey to use is cream honey. This will keep your mixture thick.
* Use an organic orange and lemon, if possible, to avoid wax coating.
** Cream honey is whipped honey found in most health food stores.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Kiwifruit, and I will share them with others through our website at www.whfoods.org.
5 QUICK SERVING IDEAS for KIWIFRUIT:
1. Add Kiwifruit to tossed green salads or fruit salads.
2. Kiwi with Lemon Sauce: Combine 3 TBS honey, 1 tsp lemon juice and 1/4 tsp lemon zest. Drizzle over sliced Kiwifruit.
3. Kiwi Chutney: Combine 4 chopped Kiwifruit, 1 small chopped orange and 1/2 cup chopped pineapple together to make chutney that can be served as an accompaniment to chicken or fish.
4. Kiwi Cantaloupe Soup: Blend equal amounts of Kiwifruit and cantaloupe in a blender to make a chilled soup. For a creamier consistency blend yogurt in with the fruit mixture. Add honey to sweeten.
5. Marinade: Include some Kiwifruit in a marinade or rub it on meat before cooking. The enzymes found in Kiwifruit act as a meat tenderizer.
health benefits of kiwifruit
Promote Respiratory Health
The protective properties of Kiwifruit have been demonstrated in a study with 6- and 7-year-old children in northern and central Italy. The more Kiwi or citrus fruit these children consumed, the less likely they were to have respiratory-related health problems including wheezing, shortness of breath or night coughing. The antioxidants found in these fruits may be involved in their health-promoting properties.
Promote Heart Health
The small Kiwifruit may be a big friend to your heart. Kiwifruit are an excellent source of vitamin C, an antioxidant that helps to reduce oxidation of LDL cholesterol; LDL oxidation is one of the first steps in the development of atherosclerosis. Additionally, dietary fiber, a nutrient of which Kiwifruit are a very good source, has been shown to reduce high cholesterol levels, which may reduce the risk of heart disease and heart attack. Kiwifruit are also a good source of potassium and magnesium, two minerals important for regulating blood pressure. Yet, it may not be just their individual components that make Kiwifruit so heart-healthy but the synergy of the whole matrix of nutrients found in these fruits; recent research showed that individuals who ate two to three Kiwifruit per day reduced their platelet aggregation response (potential for blood clot formation) and triglyceride levels.
Promote Optimal Health
Kiwifruit has fascinated researchers for its ability to protect DNA in human cells from oxygen-related damage. Researchers are not yet certain which compounds in Kiwi give it this protective antioxidant capacity, but they are sure that this healing property is not limited to those nutrients most commonly associated with Kiwifruit, including its vitamin C content. Since Kiwifruit contain a variety of flavonoids and carotenoids that have demonstrated antioxidant activity, these phytonutrients may be responsible for Kiwi’s DNA protection.
Promote Optimal Antioxidant Status
The vitamin C contained in Kiwifruit is the primary water-soluble antioxidant in the body, neutralizing free-radicals that can cause damage to cells and lead to inflammation. Kiwifruit is also a good source of copper and manganese, which are cofactors in the powerful antioxidant superoxide dismutase, as well as vitamin E, an important fat-soluble antioxidant. This combination of both fat- and water-soluble antioxidants makes Kiwi able to provide free-radical protection on all fronts.
Additional Health-Promoting Benefit of Kiwifruit
Since each Kiwifruit contains only 46 calories, it is an ideal food for healthy weight control.
Q&A WHAT ARE THE BENEFITS OF EATING FOODS IN SEASON?
Seasons form the natural backdrop for eating. All of the World’s Healthiest Foods are seasonal. Imagine a vegetable garden in the dead of winter. Now imagine this same garden on a sunny, summer day. How different things are during these two seasons of the year! For ecologists, seasons are considered a source of natural diversity. Changes in growing conditions from spring to summer or fall to winter are considered essential for balancing the earth’s resources and its life-forms. But today it’s so easy for us to forget about seasons when we eat! Modern food processing and worldwide distribution of food make foods available year-round, and grocery stores shelves look much the same in December as they do in July.
Research Supporting Seasonal Eating
In a research study conducted in 1997 by the Ministry of Agriculture, Fisheries and Food in London, England, significant differences were found in the nutrient content of pasteurized milk in summer versus winter. Iodine was higher in the winter; betacarotene was higher in the summer. The ministry discovered that these differences in milk composition were primarily due to differences in the diets of the cows. With more salt-preserved foods in winter and more fresh plants in the summer, cows ended up producing nutritionally different milks during the two seasons. Similarly, researchers in Japan found three-fold differences in the vitamin C content of spinach harvested in summer versus winter.
Guides for Eating Seasonally
What does this mean for you? Eat seasonally! To enjoy the full nourishment of food, you should make your menu a seasonal one. In different parts of the world, and even in different regions of one country, seasonal menus can vary. But here are some overriding principles you can follow to ensure optimal nourishment in every season:
• In spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, romaine lettuce, fresh parsley and basil.
• In summer, stick with light, cooling foods as defined in traditional Chinese medicine. These foods include fruits like strawberries, apples, pears, and plums; vegetables like summer squash, broccoli, cauliflower and corn; and spices and seasonings like peppermint and cilantro.
• In fall, turn toward the more warming, autumn harvest foods, including carrots, sweet potatoes, onions and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns and mustard seeds.
• In winter, turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb and venison. So do most of the root vegetables, including carrots, potatoes, onions and garlic. Eggs also fit in here, as do corn and nuts.
In all seasons, be creative! Let the natural backdrop of spring, summer, fall and winter be your guide.
Q&A HOW THE WORLD’S HEALTHIEST FOODS CAN HELP ADULTS OVER 50
As a general rule, it is true that our metabolism slows down somewhat as we age. For this reason, it is also generally true that we need fewer calories. For example, as Marion Nestle, PhD, MPH, and author of the book, “What to Eat,” has noted, a woman in her 30s may need 2,400 daily calories, while at 50 she’ll need about 2,100 and at 70, only 1,500 while a teenage boy may need 3,000 calories each day, but when he’s 50 he’ll only need 2,400 and when he’s 70 he’ll only need 2,200.
Calorie needs depend upon age but also upon activity level. One of the best ways to balance your calorie needs is to become more physically active. You definitely need to change your diet; you have to eat more nutrient-rich foods and less nutrientpoor foods.
Requirements for some nutrients increase for adults over 50. These include calcium for strong bones, vitamin D for calcium absorption, B vitamins such as B6 for a healthy heart and protection against the hardening of the arteries (by helping to keep homocysteine levels low) and antioxidant-rich foods to help prevent age-related cataracts and macular degeneration. For food sources of calcium, see page 738; for food sources of vitamin D, see page 796; for food sources of vitamin B6, see page 790; for food sources of antioxidants, see pages 735 and 804.
Research suggests that animals live 50% longer when they consume nutrient-rich foods without excess calories. Reducing caloric intake can lead to nutrient deficiencies if the food you eat is not highly nutrient-rich. By enjoying nutrient-rich World’s Healthiest Foods, you not only won’t ever feel hungry but you can eat large amounts of food at the same time that you are reducing your caloric intake. Enjoying nutrient-rich World’s Healthiest Foods is a great way to meet your nutritional needs as you age while taking in fewer calories to accommodate a slowing metabolism, making it much easier to maintain a healthy weight.
oranges
highlights
Oranges were once reserved for special occasions. In medieval times, Oranges and their blossoms were used on a couple’s wedding day, while in England, during the time of Queen Victoria, Oranges were presented as gifts during the Christmas holidays. Spanish explorers brought Oranges to Florida in the 16th century, while Spanish missionaries brought them to California in the 18th century, beginning their cultivation in the two states widely known for their Oranges. Historically, Oranges were also very expensive, but with advances in transportation and better means of utilizing their by-products, they are now affordable, available year-round and have become one of the world’s most popular fruits. Delightful as a snack or as a recipe ingredient, these sweet juicy fruits are easy to pack and fun to eat.
why oranges should be part of your healthiest way of eating
Oranges have been found to contain more than 60 flavonoids that provide powerful anti-inflammatory and antioxidant protection. These flavonoids work synergistically with vitamin C, of which Oranges are known to be a great source; vitamin C is the primary water-soluble antioxidant, providing protection against oxidative damage to cell structures, including DNA. These are just some of the reasons why Oranges can be an important part of your “Healthiest Way of Eating.” Oranges are not only nutritious and delicious, but they are also low in calories: one Orange contains only 62 calories! (For more on the Health Benefits of Oranges and a complete analysis of their content of over 60 nutrients, see page 372.)
varieties of oranges
Oranges originated thousands of years ago in Asia, in the region extending from southern China to Indonesia and spreading to India. They are classified into two general categories—bitter and sweet. Bitter Oranges (Citrus aurantium), such as Seville, are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs, such as Grand Marnier and Cointreau. Sweet Oranges are the ones most commonly found in the supermarket. Popular varieties of sweet Oranges (Citrus sinensis) include:
VALENCIA
These medium- to large-size Oranges have smooth skin and a round or oval shape. They are the most commonly grown Oranges and can be peeled and eaten or squeezed for their juice. Florida Valencias are considered the best Oranges for juice.
NAVEL
These thick-skinned Oranges are distinguished by a characteristic “belly button” scar on the blossom end. They are seedless, and the inner fruit is easily segmented, making them ideal for eating. Squeeze Navel Oranges for their juice as needed because the juice tends to turn bitter over time.
JAFFA
Imported from Israel, they are similar to Valencias with a slightly sweeter flavor.
BLOOD
As their name implies, these Oranges have blood-red flesh and juice. Imported from the Mediterranean area, they are small- to medium-size Oranges with smooth or pitted skin that sometimes has a reddish hue.
the peak season
Oranges are available year-round, although their peak season runs from winter through summer with seasonal variations between varieties:
Valencia Oranges – March through June
Navel Oranges – November through April
Jaffa Oranges – December through February
Blood Oranges – March through May
These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Oranges are one of the foods most commonly associated with allergic reactions. Conventionally grown Oranges often have a wax coating to help protect their surface and increase their shelf life. Avoiding the wax and the other compounds used on conventionally grown Oranges is one reason to choose organically grown Oranges whenever possible. (For more on Food Allergies, see page 719; and Wax Coatings, see page 732.)
3 steps for the best tasting and most nutritious oranges
Enjoying the best tasting Oranges with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select oranges
For the best tasting Oranges, look for ones that are fully ripe as Oranges will not ripen after they have been picked. Fully ripened Oranges will also have the greatest concentration of nutrients, including vitamins, antioxidants and enzymes. Ripe Oranges are heavy for their size. They will have higher juice content than ones that are spongy or lighter in weight. In general, smaller Oranges with thinner skins will be juicier than those that are larger in size. Oranges do not necessarily have to have a bright Orange skin to be good. Oranges that are partially green or have brown russeting may be just as ripe and tasty as those that are solid Orange in color. In fact, the uniform color of conventionally grown Oranges may be due to the injection of Citrus Red Number 2 (an artificial dye) into their skins at the level of 2 parts per million. As with all fruits, I recommend selecting organically grown Oranges whenever possible. (For more on Organic Foods, see page 113.)
Avoid Oranges with soft spots or traces of mold.
How Do You Know Which Oranges are Ready to Eat?
Almost all Oranges are picked ripe. The best Oranges are heavy for their size.
2. the best way to store oranges
Proper storage is an important step in keeping Oranges fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Oranges Can Last for Up to 10 Days When Properly Stored and Refrigerated
Oranges continue to respire even after they have been harvested. The faster they respire, the more the Oranges interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Oranges kept at room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 28 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.)
Refrigeration helps slow the respiration rate of ripe Oranges, retain their vitamin content and increase their storage life. Oranges are juicier at room temperature where they will store for approximately 5 days. If you have more Oranges than you can enjoy within a week, it is best to place them in the refrigerator where they will last for about 10 days.
The best way to store Oranges is to keep them loose rather than in a plastic bag or restricted space where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot.
3. the best way to prepare oranges
Properly preparing Oranges helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Oranges
Rinse Oranges under cold running water before peeling. (For more on Washing Fruit, see page 341.)
Peeling Oranges
Thin-skinned Oranges can be easily peeled with your fingers. For easy peeling of the thicker-skinned varieties, first cut a small section of the peel from the top of the Orange. You can then either make four longitudinal cuts from the top to bottom and peel away these sections of skin, or starting at the top, peel the Orange in a spiral fashion.
Juicing Oranges
Recipes often call for Orange juice. Oranges, like most citrus fruits, will produce more juice when they are not cold, so always juice them when they are at room temperature. To get the most juice out of an Orange, gently roll it on the counter top, applying soft pressure, before you cut and juice it.
Cut the Oranges in half and remove the visible seeds from the fruit before juicing or remove them from the juice after you are done juicing.
The juice can be extracted in a variety of ways. You can use a juicer or reamer or do it the old fashioned way, squeezing by hand.
Grated Zest
Using a hand grater, grate the skin of the Orange; be careful to avoid the white membrane beneath the peel as it is bitter. Scrape the grated zest off the underside of the grater. Make sure that you use fruit that is organically grown since most conventionally grown fruits will have pesticide residues on their skin and are often coated with wax. If you use conventionally grown Oranges to make zest for your tea, you may find wax residues floating on top.
Chopping Orange Rind
With a sharp knife, cut off thin pieces of Orange peel, getting as little of the white membrane as possible. Chop with a knife into desired size. Chopped Orange rind used to flavor sauces should be discarded once the sauce is done. Orange rind that is chopped very fine can be incorporated into a dish.
Orange Segments
Cut the ends off a seedless Orange just far enough to expose the flesh. Place Orange cut end down and cut away as little of the peel as possible by following the Orange’s shape. Using a sharp knife, cut along the inside of the membranes that separate the Orange segments. Continue around entire Orange cutting out each section.
Cutting Oranges for Snacks
To eat as a snack, first wash the skin so that any dirt or bacteria residing on the surface will not be transferred to the fruit. Cut Oranges horizontally through the center. Cut the sections into halves or thirds, depending upon your personal preference.
No Bake Recipes
I have discovered that Oranges retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
STEP-BY-STEP No Bake Recipes
10-Minute Orange Treat
Turn Oranges into a tangy dessert!
2 medium Oranges
1/2 tsp grated lemon rind*
11/2 TBS fresh lemon juice
2 TBS cream honey**
21/2 TBS low-fat vanilla yogurt
1. In a small bowl, whisk lemon rind, lemon juice and honey until the honey is incorporated.
2. Add yogurt and whisk thoroughly.
3. Peel and separate the individual sections of the Orange. Be sure to remove the membrane covering from each section. Cut the sections in thirds crosswise. Place in 2 dessert bowls.
4. Spoon sauce over the Oranges.
SERVES 2
Variations… • This sauce is delicious without the yogurt.
Orange Treat
* Use an organic lemon for zest, if possible.
** Cream honey is whipped honey found in most health food stores.
• Substitute a banana for one of the Oranges.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Oranges, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for ORANGES:
1. Orange and Fennel Salad: Combine segments from 2 medium Oranges, 1 medium thinly sliced fennel bulb and 2 TBS shaved Parmesan cheese for a delightfully refreshing salad. (Optional: top with chopped dill.)
2. Orange and Avocado Salad: Add extra flavor to a green salad by adding Orange sections and diced avocado.
3. Orange Salsa: Make a sweet salsa by combining 1 medium diced Orange, 1/2 medium finely diced jicama, 1 tsp lemon juice, 1 tsp minced fresh mint, 1 tsp Dijon mustard, red pepper flakes to taste and 2 TBS extra virgin olive oil.
4. Orange Granita: Freeze Orange juice in ice cube trays. When they are almost frozen, gently blend in a food processor to create a frozen granita dessert.
5. Orange Cooler: For a refreshing drink, blend Orange sections, strawberries, honey and ice in a blender.
6. Orange French Toast: Use Orange juice instead of milk when making French toast.
Easy Way to Prepare Oranges, Step-by-Step
1 Cut the ends off a seedless Orange. 2 Place Orange cut end down and cut away the peel. 3 Using a sharp knife, cut along the inside of the membranes that separate the Orange segments. Slice only down to the center of the Orange.
ORANGE SEGMENTS
health benefits of oranges
Promote Optimal Health
In recent research studies, the healing properties of Oranges have been associated with a wide variety of phytonutrient compounds. These phytonutrients include citrus flavanones (types of flavonoids that include the compounds hesperidin and naringenin), anthocyanins, hydroxycinnamic acids and a variety of polyphenols. When these phytonutrients are studied in combination with Oranges’ vitamin C, the significant antioxidant properties of this fruit are understandable. An increasing number of studies have also shown that nutrients such as vitamin C are more readily absorbed when consumed together with the other biologically active phytonutrients contained in citrus fruits than when taken singly as supplements.
The flavonoids in Oranges have been shown to have anti-inflammatory, anti-tumor and blood clot-inhibiting properties.
Promote Heart Health
Oranges are a concentrated source of many heart-healthy nutrients including vitamin C, fiber, folate, potassium and flavonoids. The flavonoid hesperidin has been singled out in phytonutrient research on Oranges and shown to lower high blood pressure as well as cholesterol in animal studies. It has also been found to have strong anti-inflammatory properties. Importantly, most of this phytonutrient is found in the peel and inner white pulp of the Orange, rather than in the flesh used for juice, so it’s important to eat the whole fruit rather than just drinking the juice.
Recent research has suggested that another class of compounds concentrated in citrus fruit peels, called polymethoxylated flavones (PMFs), has the potential to lower cholesterol more effectively than some prescription drugs, and without side effects. In this study, when animals with diet-induced high cholesterol were given the same diet containing PMFs, their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced. Since these flavonoids are found in a much more concentrated amount in the peel, the best way to receive their benefits is by grating a tablespoon or so of the peel from a well-scrubbed organic Orange or tangerine each day and using it to flavor your meals.
Additional Health-Promoting Benefits of Oranges
Oranges are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin A, bone-building calcium and energy-producing vitamin B1. Since a medium-size Orange contains only 62 calories, it is an ideal food for healthy weight control.
Q & A IS BREAKFAST REALLY THE MOST IMPORTANT MEAL?
Making time for a healthy breakfast sets the stage for healthy eating throughout the day. For most people, breakfast time comes at least eight hours after their previous meal. So, in essence, while sleeping you have also been “fasting.” In fact, the word itself, when broken down, means to “break a fast.” When you wake up in the morning, your blood sugar may be low, and you may feel hungry.
Eating a breakfast that contains a good source of both protein and complex carbohydrates will allow your blood sugar to rise at a steady pace throughout the morning and provide your cells with the energy they need to carry out your morning activities.
Oatmeal topped with fruit and soymilk, along with a generous helping of nuts and seeds, is one good way to start the day. Or, try a poached egg over whole grain toast. For a super-quick “meal on the run,” spread some almond butter on a piece of whole grain toast and eat a piece of fruit along with it.
Try not to eat foods that are high in refined carbohydrates (for example, bagels, muffins or pastries made from white flour), first thing in the morning. These foods can cause a rapid spike in your blood sugar and may give you a short burst of energy but will cause you to “crash” a few hours later.
What happens if you skip breakfast? If you don’t give your body some fuel first thing in the morning, your blood sugar will continue to drop. In addition, you will begin using your nutrient stores to hold you over until your next meal. Over the next few hours, you may begin to feel sleepy or fatigued. And, by the time lunch rolls around, you will probably be so hungry that you will eat anything in sight! At this point, it will be more difficult to select healthy foods, as you will be mostly interested in grabbing something quick to satisfy your body’s need for fuel as soon as possible. These may be some of the reasons that studies have shown that eating breakfast regularly was a common characteristic of people who had lost weight. Researchers involved with the National Weight Control Registry say that there are several possible reasons that regular breakfast eating may be an essential behavior for weight loss maintenance:
• Eating breakfast may reduce the hunger experienced later in the day that leads to overeating.
• Breakfast eaters are able to better resist fatty and high-calorie foods throughout the day.
• Nutrients consumed at breakfast may give people a better ability to be more physically active.
Many people say that they are not hungry first thing in the morning, which makes it difficult to eat breakfast. Begin the habit of eating breakfast by starting with something very small, such as a half piece of whole grain toast with nut butter or a small bowl of whole grain cereal (with no added sugars!) with milk. As your body gets used to digesting food in the morning, you might notice you have a bigger appetite for breakfast.
Q & A WHAT DO YOU THINK ABOUT FOOD COMBINING?
There’s really no good research evidence to support the practice of food combining. However, many people have found food combining to be essential in their overall health, and many healthcare practitioners continue to support this practice despite the absence of research evidence. Sometimes proper food combining just means avoiding extremes. For example, some food combining advocates recommend eating protein alone or carbohydrates alone rather than protein and carbohydrates together. However, this goal is essentially impossible, since most vegetables, grains, nuts, seeds and legumes contain both proteins and carbohydrates. You would have to eliminate all of the above foods from your diet in order to avoid eating protein and carbohydrates together. However, large amounts of protein (like the 80+ grams of protein that would be found in a 12-ounce steak) together with large amounts of carbohydrates (like the 40+ grams of sugar found in a 16-ounce glass of orange juice) might be a taxing combination for your digestive tract, more difficult than either food alone. Nonetheless, I see the basic problem here as one of going to extremes (too much protein at once and too much sugar at once) rather than food combining.
papaya
highlights
Bring the luscious taste and sunlit color of the tropics to your table by adding a ripe Papaya to your meal. Papaya trees are actually herbs that grow 10 to 12 feet high and produce the sweet, refreshing fruit, which you can now find in most local markets. Combining Papayas with other tropical fruits, like bananas and pineapples, is just one way you can enjoy them. And don’t throw away those seeds. In some countries, they are used in place of black pepper; their peppery taste can be a great addition to salad dressings.
why papaya should be part of your healthiest way of eating
Papayas’ rich orange color reflects an abundance of betacarotene and beta-cryptoxanthin, two carotenoid phytonutrients that not only get converted into vitamin A, but also provide powerful antioxidant protection against the oxidative damage free-radicals that inflict on cell structures. Green unripe Papayas are also rich in a unique enzyme called papain, which helps in the digestion of proteins. Papayas are an ideal food to add to your “Healthiest Way of Eating” because they are not only nutritious, but also truly delicious. (For more on the Health Benefits of Papayas and a complete analysis of their content of over 60 nutrients, see page 378.)
varieties of papaya
Native to Central America, Papayas have a wonderfully soft, butter-like consistency and a deliciously sweet, musky taste. Botanically, they are known as Carica papaya. Inside the inner cavity of the fruit are black, round seeds encased in a gelatinous-like substance. Papayas’ seeds are edible with a peppery flavor. The most popular varieties of Papaya include:
HAWAIIAN VARIETIES
Hawaiian grown Papayas are the ones most commonly found in local markets. They are a pear-shaped fruit with a green-yellow outer skin—which turns yellow-orange when ripe—and bright orange-gold flesh. They range from six to eight inches in length and weigh about one pound. Sunrise Solo and Strawberry Sunrise are two Hawaiian varieties. All Papayas that are not organically grown on the Big Island in Hawaii are from genetically modified (GMO) seeds.
MEXICAN VARIETIES
These are much larger than Hawaiian Papayas and reach upwards of two feet in length and ten pounds in weight. Their skin is also green in color, but they are not as sweet as Hawaiian Papayas.
the peak season
Although there is a slight seasonal peak in early summer and fall, Papaya trees produce fruit throughout the year.
biochemical considerations
Papayas are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. Conventionally grown dried Papayas may be treated with sulfites, which may be problematic for some individuals. Papaya seeds are safe to eat in an amount proportional to the natural amount of fresh Papaya fruit being enjoyed. Problems with Papaya seeds discussed in the research have focused on high-dose, synthetic Papaya seed extracts; I don’t believe that these studies on laboratory animals apply to direct consumption of Papaya seeds. (For more on Latex Food Allergies, see page 722; and Sulfites, see page 729.)
3 steps for the best tasting and most nutritious papaya
Enjoying the best tasting Papaya with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select papaya
The best tasting and most nutritious Papayas are those that are fully ripe. They have fully developed flavor and have the most concentrated amounts of nutrients. Unlike pineapples, you cannot use the smell of Papayas as a test for ripeness. Papayas that have patches of yellow color will take two to three more days to ripen. Fully ripe Papayas have yellow-orange skin and are slightly soft to the touch. Papayas with spotty coloring usually have more flavor. Since this is when their vitamins and powerful antioxidants are at their peak, by selecting ripe Papayas you will also be enjoying those with the highest nutritional value. Green (unripe) Papayas make a wonderful salad. They contain papain and are therefore good for digestion. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid overripe Papayas, which become mushy, have more of an acidic taste and have begun to lose their nutritional value. Avoid those with black spots on the outside as they can penetrate the skin of the Papaya and negatively affect its taste. Also, avoid those that are bruised or overly soft. Do not purchase Papayas that are totally green or overly hard unless you are planning on making a green Papaya salad; they will not ripen when picked too green.
How Do You Know Which Papayas are Ready to Eat?
Yellow-orange Papayas that are slightly soft to the touch are ready to eat.
2. the best way to store papaya
Proper storage is an important step in keeping Papayas fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Papaya Can Last for Up to 3 Days When Properly Stored and Refrigerated
Papayas continue to respire even after they have been harvested. The faster they respire, the more the Papayas interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Papayas kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 80 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Papayas, retain their vitamin content and increase their storage life.
Store fully ripened, but not unripened, Papayas in the refrigerator. While Papayas that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1-2 days.
How to Ripen Papaya
Papayas will become sweet and juicy at home if they have not been picked too green. Papayas are one of the few fruits that will ripen after they have been picked. Papayas are not ripe if they are hard and green. Unripe Papayas can be left at room temperature where they will ripen in 2–3 days. Don’t refrigerate Papayas until they are ripe; they will not ripen in the refrigerator. Place Papayas on a flat surface with space between the fruit. It is best to turn them occasionally so that they will ripen evenly. Once their skin turns yellow-orange and they yield to gentle pressure, they are ripe and ready to eat. If you will not be consuming them immediately after they have ripened, place them in the refrigerator.
Another natural way to ripen Papayas is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Papayas. The ethylene gas helps them to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark, cool place as excessive heat will cause the Papayas to rot rather than ripen. Turn Papayas occasionally. Adding a banana, apple or avocado to the bag will speed up the ripening because they increase the amount of ethylene gas in the bag.
Avoid storing Papayas in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amount of ethylene gas that the Papayas naturally produce under these conditions will cause them to rot.
Do You Refrigerate Your Papayas After Ripening?
Yes, but they are very perishable and do not store well, so it is best to eat them as soon as possible.
Handle with Care
Handle Papayas with care as they are a delicate fruit and bruise easily.
3. the best way to prepare papaya
Properly preparing Papaya helps ensure that it will have the best flavor and retain the greatest number of nutrients.
Cleaning Papaya
Rinse Papaya under cold running water before cutting. (For more on Washing Fruit, see page 341.)
Cutting Papaya
One of the easiest (and most delightful) ways to eat Papaya is to eat it just like a melon. After washing the fruit, cut it lengthwise, scoop out the seeds and eat the flesh with a spoon.
To cut Papaya into smaller pieces for fruit salad or recipes, first peel it with a paring knife and then cut into the desired size and shape. You can also use a melon baller to scoop out the fruit of a halved Papaya. If you are adding it to a fruit salad, you should do so just before serving as it tends to cause the other fruits to become very soft.
Avoid the use of uncooked Papaya in gelatin recipes as the enzymes in Papaya prevent it from gelling.
No Bake Recipes
I have discovered that Papaya retains its maximum amount of nutrients and its best taste when it is fresh and not prepared in a cooked recipe. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Easy Way to Prepare Papaya, Step-by-Step
PAPAYA CUBES
1 Cut Papaya in half and spoon out seeds from the center. 2 Cut off peel with a sharp knife. 3 Cut Papaya into quarters lengthwise. Cut across the width of each section into about 1- inch pieces.
STEP-BY-STEP No Bake Recipes
5-Minute Papaya with Lime
The best way to enjoy Papaya is to sprinkle it with lime.
1 ripe Papaya
1 TBS lime juice
1/4 tsp lime zest*
1. Cut the Papaya in half and scoop out the seeds with a spoon. Place each half on a small dessert plate.
2. Squeeze lime over the Papaya, sprinkle with lime zest, and enjoy!
SERVES 2
Variations…
• Drizzle with 1 TBS honey.
• Serve with 1/2 sliced banana and coconut flakes.
Papaya with Lime
* Use an organic lime, if possible, to avoid wax coating.
10-Minute Papaya-Apricot Smoothie
Enjoy this great tasting smoothie for breakfast or snack.
1 small to medium Papaya 1.
4 dried apricots soaked in 11/2 cups water
1 banana 2.
2 TBS tahini (sesame seed butter)
1 TBS honey
1 tsp chopped fresh ginger
1/2 cup plain low-fat yogurt
1. Soak dried apricots in 11/2 cups of water for about 10–15 minutes.
2. Remove seeds from Papaya and scoop out fruit into blender.
3. Place rest of ingredients in blender, including soaking water for apricots, and blend until smooth.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Papaya, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for PAPAYAS:
1. Tropical Papaya Smoothie: Papaya adds thickness, tropical flavor and sweetness to a smoothie. For a refreshing treat blend fruit of 1 medium Papaya, 1 banana and enough orange juice to cover.
2. Papaya Seeds: While most people discard the black seeds, they are actually edible and have a delightful peppery flavor. They can be chewed whole or can be dried and then crushed and used like pepper.
3. Papaya Fruit Cup: Combine 1/2 medium diced Papaya, 1 sliced banana and 1/4 diced pineapple. Add juice of 1/2 an orange and mix well.
4. Papaya Chicken Salad: Combine 1 medium diced Papaya, 1 cup chopped chicken breast, 1/4 sliced sweet onion and 1/4 cup cashew nuts. Toss with Healthy Vinaigrette (see page 143).
5. Ginger Papaya Salsa: Combine 1 medium diced Papaya, 1 TBS minced cilantro, 1 tsp fresh grated ginger and 1 TBS lime juice to make a unique salsa that is a delicious accompaniment to shrimp, scallops and halibut.
6. Green Papaya Salad: You must use a totally green (unripe) Papaya for this recipe. Peel and deseed 1 medium green Papaya. Shred in food processor. Toss with 1/2 cup diced tomato, 2 TBS chopped cilantro, 1 clove pressed garlic, 2 TBS lime juice, 1 tsp sea salt,1 tsp honey and 1/8 tsp cayenne. Sprinkle with 3 TBS chopped peanuts.
health benefits of papaya
Promotes Digestive Health
Unripe green Papaya contains papain, a proteolytic enzyme that is able to digest proteins; papain is well-known as a digestive enzyme and taken as a dietary supplement. Not only is it used to aid digestion, but natural healthcare practitioners sometimes recommend it when a person has allergic reactions to food since some of these reactions are thought to be caused by undigested protein. It may also be because of its papain that one of the traditional uses of Papaya in Central America is to eradicate dysentery infections caused by Entamoeba histolytica.
Promotes Inflammatory Balance
In addition to papain, Papaya also contains chymopapain. This protein-digesting enzyme has been shown to help lower inflammation and improve healing from burns. In addition, the antioxidant nutrients found in Papaya, including vitamin C, vitamin E and betacarotene, are very good at reducing inflammation. This may explain why people with diseases that get worse with inflammation—such as asthma, osteoarthritis and rheumatoid arthritis—find that the severity of their condition is reduced when they get more of these nutrients.
Promotes Lung Health
Papaya is rich in the carotenoids betacarotene and beta-cryptoxanthin. Not only are these carotenoids considered to be “pro-vitamin A” nutrients because they are converted into vitamin A in the body, but they have powerful antioxidant activity as well. Both of these functions make them important nutrients for promoting lung health.
While vitamin A has long been known to promote the health of the lungs since it is vital to the growth and development of epithelial tissues, such as those that line the lungs, recent research has suggested that vitamin A may also protect the lungs from the harmful effects of cigarette smoke. In laboratory animals exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. Another group of animals given a vitamin A-rich diet had less incidence of emphysema than those given a diet without extra amounts of this important nutrient. Yet, it may not only be Papaya’s vitamin A content that has benefit; its beta-cryptoxanthin has also been found to promote lung health, potentially through its ability to scavenge free-radicals.
Additional Health-Promoting Benefits of Papaya
Papaya is also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy folate, potassium and dietary fiber.
Q & A WHAT ARE THE KEYS TO SUPPORTING HEALTHY ENERGY PRODUCTION?
• Support healthy digestion. Healthy energy production begins with healthy digestion. Support healthy digestion by eating lightly and stopping as soon as you begin to feel satisfied. This places less burden on your digestion; you will feel lighter and more energetic. Eat slowly and deliberately. Include foods high in fiber in your meals. Enjoy herbs and spices that support digestion, such as ginger, pepper, cinnamon, fennel, rosemary, garlic, turmeric and chili spices.
• Eat low-glycemic-index foods as much as possible. Low-glycemic-index foods provide your body with sources of longer lasting energy and help you avoid the feeling of energy peaks and valleys. Good examples of low-glycemic-index foods include leafy green vegetables and legumes. Limit foods or drinks that have a high glycemic index.
• Eat whole grains rather than refined grains. Whole grains are one of the best sources of the full spectrum of the key vitamins needed for energy generation, especially the B-vitamins.
• Include a good source of protein with each meal, especially during the first half of the day. Good dietary sources of protein include fish, eggs and venison. Researchers have found that eating a varied diet featuring whole grains, legumes and vegetables provides all of the important amino acid building blocks to provide healthy proteins in the cells. In addition, some plant-based foods, such as soy, feature an essential amino acid protein profile similar to animal-based foods and can directly substitute for animal protein.
• Provide a source of essential fatty acids or monounsaturated fats with each meal. These fats support healthy cell membranes. Good sources for healthy fats include whole raw almonds, walnuts, pecans, flaxseeds, sesame seeds, sunflower seeds or pumpkin seeds or their oils; salmon, sardines, tuna, cod, halibut, sole, perch, turbot or orange roughy; and olive oil. In addition to these fats, inositol is a component of membrane phospholipids that are involved in various functions including cellular signaling. Increases in dietary inositol and choline have been found to significantly influence the concentration of membrane phospholipids and support healthy cell membranes. Good dietary sources of inositol include whole grains; choline is also present in high amounts in egg yolks.
• Provide your body with foods rich in protective phytonutrients like the antioxidants. The vitamin E family contains powerful antioxidants that are able to protect both the lipid and protein components in your cell membranes from damage caused by free-radicals and other oxidative compounds. Research has suggested that through their powerful antioxidant activity, vitamin E may be able to protect DNA from the damage caused by oxidative stress. It can also protect the mitochondria from the effects of the free-radicals produced during ATP manufacture. Good dietary sources of the vitamin E family include wheat germ and wheat germ oil.
• Eat foods rich in antioxidants. The body’s premier water-soluble antioxidant, vitamin C, is critical to cellular membrane health since it plays an integral role in recycling vitamin E back to its active form. By regenerating vitamin E back to its active form, vitamin C also plays a role in protecting the mitochondria from potential damage by reactive oxygen species, like free-radicals. Excellent dietary sources of vitamin C include broccoli, bell pepper, strawberries, oranges, lemon juice, papaya, cauliflower, kale, mustard greens and Brussels sprouts.
• Limit your alcohol intake and avoid foods or drinks to which you are sensitive or intolerant and avoid the temptations of stimulants and sweet snacks, especially soft drinks, coffee and candy.
• Select organic food whenever possible and avoid food cultivated with pesticides. Several of the agricultural chemicals used in the conventional growing of foods have also been shown to have a negative effect upon mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways, including increasing membrane permeability (which exposes the mitochondria to damaging free-radicals) and inhibiting the protein that creates ATP, the energy currency of the body. Avoid foods containing preservatives, additives and colorants when possible, since many of these compounds have been associated with membrane damage, DNA mutations or altered energy production.
watermelon
highlights
Originating in Africa, Watermelons were first cultivated in Egypt where testaments to their legacy were recorded in hieroglyphics painted on building walls. The fruit was held in such regard that it was even placed in the tombs of many Egyptian kings. Today, no other fruit is more enjoyable on a hot summer day than sweet, juicy Watermelon; it has an extremely high water content, approximately 92%, giving its flesh a crumbly and subtly crunchy texture and making it a favorite thirst-quenching fruit. It is so much a part of American food culture that it may come as a surprise to find that it is not the United States, but China, that is the top Watermelon-producing country in the world. Among its nutritional claim to frame, Watermelon is a rich source of lycopene; in fact, one cup of Watermelon contains more lycopene than one cup of raw tomatoes.
why watermelon should be part of your healthiest way of eating
Watermelon is a rich source of heart-healthy nutrients, such as vitamin C and the carotenoid phytonutrient, lycopene, which also provides reddish-pink Watermelon with its distinctive coloration. Lycopene, along with betacarotene and vitamin A, provides powerful antioxidant protection from the oxidative damage to cellular structures caused by free-radicals. Watermelon is an ideal food to add to your “Healthiest Way of Eating” not only because it is nutritious and tastes great, but also because it is low in calories: one cup of Watermelon contains only 49 calories! (For more on the Health Benefits of Watermelon and a complete analysis of its content of over 60 nutrients, see page 382.)
varieties of watermelon
Watermelon is a member of the Cucurbitaceae family and related to the squash and pumpkin. Its botanical name is Citrullis lanatus.
Watermelons are often associated with a deep red-pink color, but several varieties feature orange, yellow or white flesh. While most Watermelons have black, brown, white, green or yellow seeds, seedless varieties are also available. Watermelon’s fifty different varieties are classified as:
PICNIC
Round, oblong or oval, they weigh from 12 to 50 pounds.
ICE BOX
Round or oval and designed to fit into a refrigerator, they weigh from 5 to 10 pounds.
SEEDLESS WATERMELON
Hybrid Watermelon (not genetically modified) that contain small, edible white seeds.
the peak season
Although Watermelon can now be found in markets throughout the year, the season for Watermelon is in the summer. This is the time of year when its concentration of nutrients and flavor are highest, and its cost is at its lowest.
3 steps for the best tasting and most nutritious watermelon
Enjoying the best tasting Watermelon with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select watermelon
Watermelons will not ripen after they are picked, so it is important to select a ripe Watermelon at the market. These will be the ones with the best flavor and peak concentration of nutrients, including vitamins, antioxidants and enzymes. Ripe Watermelons have a yellow or cream-yellow “ground spot,” the place the melon rested on the soil. If this spot is green or white, the Watermelon is probably not ripe. If you thump a ripe Watermelon, it will sound like a dull thud rather than a tighter ringing or hollow sound. The rind should be relatively smooth and neither overly shiny nor overly dull. As with all fruits, I recommend selecting organic Watermelon whenever possible. (For more on Organic Foods, see page 113.)
Avoid Watermelons that do not have the “ground spot” markings on their underbelly as this may be an indication that they have been harvested prematurely. Unripe Watermelons will have less taste and contain less juice. Seedless Watermelons, however, are an exception to this rule; they often do not have this marking on their underbelly.
If you are purchasing Watermelons that are already cut, I would look for deeply colored flesh that is devoid of white streaks. The seeds should also be deep in color.
How Do You Know Which Watermelon is Ready to Eat?
Watermelon is ready to eat if it has a yellow or cream-yellow “ground spot” (this does not apply to seedless Watermelons) and produces a dull thud sound when thumped.
2. the best way to store watermelon
Proper storage is an important step in keeping Watermelon fresh and preserving its nutrients, texture and unique flavor.
Fresh Watermelon Can Last Up to 1 Week When Properly Stored
Watermelon continues to respire even after it has been harvested. The faster it respires, the more the Watermelon interacts with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly it will spoil. Watermelon kept at a room temperature of approximately 68°F (20°C) gives off carbon dioxide at a rate of 21 milligrams per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Although refrigeration helps slow the respiration rate of Watermelon, retain its vitamin content and increase its storage life, most refrigerators are not large enough to store a Watermelon. It is fine to store the whole Watermelon at room temperature. Once the Watermelon has been cut, store the remaining portion by cutting into small pieces that can be stored in airtight containers in the refrigerator.
3. the best way to prepare watermelon
Cleaning Watermelon
Wash the Watermelon before cutting it to remove any excess soil and bacteria. Due to its large size, you will probably not be able to run it under water in the sink. Instead, clean it thoroughly with a wet cloth or paper towel. (For more on Washing Fruit, see page 341.)
No Bake Recipes
I have discovered that Watermelon retains its maximum amount of nutrients and its best taste when it is fresh. That is because its nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
health benefits of watermelon
Promotes Heart Health
Watermelon is rich in many heart-healthy nutrients. It is a concentrated and bioavailable source of lycopene, a carotenoid phytonutrient that gives Watermelon, as well as other red and pink foods—such as tomatoes, pink grapefruits, papaya and guavas—their beautiful rosy hue.
Lycopene is a powerful antioxidant, and, in fact, is thought to be even more active than other well-known carotenoids, such as betacarotene. Body levels of lycopene have been found to be inversely associated with both cardiovascular disease (such as atherosclerosis and heart attack) and cerebrovascular disease (such as stroke). One study even showed that women who had the highest plasma levels of lycopene demonstrated a 33% lower risk for developing cardiovascular disease.
Watermelon is also an excellent source of vitamin C as well as a very good source of vitamin A (since it is a rich source of the “pro-vitamin A” carotenoid, betacarotene). High intake of vitamin C and betacarotene have been shown in a number of scientific studies to reduce the risk of heart disease. In addition, Watermelon is a good source of magnesium and potassium, two minerals known for helping to balance blood pressure, as well as a very good source of vitamin B6, which helps to keep artery-damaging homocysteine in check.
Provides Powerful Antioxidant Protection
In addition to providing heart-healthy benefits, the antioxidant nutrients offered by Watermelon promote health in numerous other ways since they can quench free-radicals that could otherwise cause damage. High intakes of vitamin C and betacarotene have been shown in a number of scientific studies to reduce the airway spasm that occurs in asthma, reduce the risk of colon cancer and alleviate some of the symptoms of osteoarthritis and rheumatoid arthritis.
Promotes Healthy Weight Control
Like many fruits, Watermelon is a great food for people interested in losing weight or maintaining a healthy weight. That’s because it contains so many nutrients for so few calories—one cup has only 49 calories! It is high in water content, so it is refreshing as well as appetite satisfying. But, it is best to not eat Watermelon alone too frequently since it is rather high on the glycemic index (GI) scale and can lead to spikes of blood sugar. This effect can be blunted when it is consumed with foods that have a lower GI.
Additional Health-Promoting Benefit of Watermelon
Watermelon is also a concentrated source of energy-producing vitamin B1.
STEP-BY-STEP No Bake Recipes
5-Minute Watermelon Frappé
A great alternative to Watermelon slices.
4 cups cold Watermelon chunks
8 mint leaves
1. Run the blender at medium speed and drop chunks of Watermelon through the feed hole one at a time until they are well integrated.
2. Add the mint and run the blender at medium speed for 1 minute until the Watermelon has liquefied.
3. Strain into glasses, garnish with a sprig of mint and enjoy!
Preparation Hint: Selecting juicy red Watermelon will make the drink more flavorful. This is best served icy cold. If the Watermelon has been chilled first, it may not be necessary to chill it again. Serve it in chilled glasses to make a special presentation!
Watermelon Frappé
This recipe uses Watermelon with seeds. You may remove the seeds if you prefer.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Watermelon, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for WATERMELON:
1. Squeeze lime juice on cubed Watermelon.
2. Mix Watermelon chunks with minced mint.
3. Watermelon is a wonderful addition to any fruit salad.
4. Watermelon and Jicama: For a wonderful accompaniment to your favorite Mexican meals, toss 1/2inch cubes of Watermelon with jicama, lime juice, cilantro, cayenne pepper, and sea salt and pepper to taste.
5. Watermelon Granita: Freeze puréed Watermelon in ice cube trays. Once frozen, gently blend in a food processor to create a frozen granita dessert treat.
6. Watermelon-Kiwi Soup: Purée 3 cups Watermelon, 1 cup cantaloupe and 1 cup kiwifruit together.
Swirl in a little plain yogurt and serve as refreshing cold soup.
Here are questions that I received from readers of the whfoods.org website about Watermelons:
Q Are seedless Watermelons genetically engineered?
A The seedless Watermelons that I know of are not genetically engineered. They are simple hybrids, the offspring of a cross between two varieties of Watermelon. It’s actually fascinating, because seedless Watermelons are sterile and can only be grown through cross-pollination. Bees are used to accomplish this cross-pollination process.
Q Is there a benefit to eating Watermelon seeds?
A Watermelon seeds contain a reasonable amount of magnesium, phosphorus, potassium and other minerals. There is also quite a health tradition involving Watermelon seeds, which are used in Asian medicine and other traditions for kidney cleansing and other medicinal purposes. In Nigeria, they use Watermelon seeds to make soup, while in China, they are eaten after removing their outer skin.
apricots
highlights
Indigenous to the mountain slopes of China, Apricots have been cultivated for more than 4,000 years. In Latin, Apricot means “early matured fruit” because this close relative to the peach is one of the first fruits of summer. Although their flavor is often described as a cross between a peach and a plum, no words can adequately describe the uniquely delicious flavor of Apricots. I experienced the most exquisite tasting Apricots on the road to Istanbul in Eastern Turkey, which is renowned for having the best tasting Apricots in the world. I will never forget the experience of biting into a juicy, tree-ripened Apricot, which I purchased from a roadside stand that sat right next to the farm where the Apricots were picked. This is where I learned that you can only enjoy the delicious flavor of Apricots if they are truly ripe.
why apricots should be part of your healthiest way of eating
Apricots may be little but they are large when it comes to nutritional benefits. Apricots are a rich source of carotenoid phytonutrients such as betacarotene and beta-cryptoxanthin (both of which are precursors to vitamin A). They are also one of the few foods that are rich in the carotenoid lycopene. All of these antioxidant carotenoids not only provide Apricots with their red, orange and yellow hues, but also with the ability to defend cells against oxidative damage caused by free-radicals. Apricots are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one Apricot contains only 17 calories! (For more on the Health Benefits of Apricots and a complete analysis of their content of over 60 nutrients, see page 388.)
varieties of apricots
Apricots are cousins of peaches with golden-orange velvety skin and flesh that is not too juicy but definitely smooth and sweet. Their flavor is almost musky, with a faint tartness that is more pronounced when they are dried. Their botanical name is Prunus armeniaca.
The varieties of Apricots, including Sungold, Harglow and Goldcat, differ in size and color but are all similar in taste. Some hybrid varieties include:
PLUMCOT
This cross between a plum and an Apricot is more like a plum.
APRIUM
This cross between a plumcot and Apricot is more like an Apricot than a plum.
PLUOT
A cross between a plumcot and a plum.
PEACHCOT
This is a cross between a peach and an Apricot.
the peak season
One of the first fruits of the summer, Apricots are in season in the United States from May through August. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest. In the winter, Apricots are imported from South America and New Zealand.
Dried and canned Apricots are available year-round. Dried Apricots have less vitamin C than fresh, but they provide a concentrated supply of iron, potassium, betacarotene and fiber. An equal amount of dried Apricots (by weight) will also contain more calories than the fresh fruit. Canned fruits are less nutritious, and if packed in light syrup, they will contain double the calories.
biochemical considerations
Conventionally dried Apricots may be treated with sulfite preservatives. (For more on Sulfites, see page 729.)
Don’t Eat the Pit Kernels
The inner pits of Apricots contain amygdalin, a naturally occurring compound that breaks down into prussic acid, or hydrogen cyanide, when digested. Cases of fatal poisoning from eating Apricot pits have been reported.
3 steps for the best tasting and most nutritious apricots
Enjoying the best tasting Apricots with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select apricots
For the best tasting Apricots, look for ones that are fully ripe and have a rich aroma. Smelling Apricots is one of the best ways to determine whether they are ripe. They should also be soft with an even orange color. Vitamins and health-promoting phytonutrients, many of which act as powerful antioxidants, are at their peak when Apricots are ripe; therefore, by selecting ripe Apricots you will also be enjoying Apricots with the highest nutritional value. As with all fruits, I recommend selecting organic varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Apricots that are pale and yellow, an indication they have not been tree-ripened and therefore will not have much flavor. I have found that Apricots that still have a greenish tinge or are too firm have been picked too early and will never ripen. They will just get softer (not juicier) and rot. Also avoid overripe Apricots that are soft and mushy since they will have lost much of their nutritional value. Overripe Apricots that have turned brown should not be eaten as the brown color is an indication of oxidation and the formation of harmful free-radicals.
How Do You Know Which Apricots are Ready to Eat?
If Apricots have a rich aroma, a deep orange color and they yield to gentle pressure, they are ready to eat. They taste best at room temperature. If they are hard but have an orange color, you can ripen them (see next section).
2. the best way to store apricots
Proper storage is an important step in keeping Apricots fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Apricots Can Last for Up to 3 Days When Properly Stored and Refrigerated
Apricots continue to respire even after they have been harvested. The faster they respire, the more the Apricots interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Apricots kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 40 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Apricots, retain their vitamin content and increase their storage life.
Keep as many ripe Apricots at room temperature as you will be able to consume in a day or two. Store the rest in the refrigerator. While Apricots that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1–2 days.
How to Ripen Apricots
Apricots will become sweet and juicy at home if they have not been picked too green. Apricots that have been picked green or even have a slight tinge of green will not ripen. Unripe Apricots are hard and have no flavor.
Apricots that are orange, but still hard, will get softer and juicier. Don’t refrigerate Apricots until they are ripe; they will not ripen in the refrigerator. Place Apricots on a flat surface with space between the fruit to ripen them at room temperature. It is best to turn them occasionally so that they will ripen evenly. Once they yield to gentle pressure, they are ripe and ready to eat. If you will not be consuming the Apricots immediately after they have ripened, place them in the refrigerator. Unlike tree-ripened Apricots, ones you have ripened this way will remain fresh for only 1 to 2 days.
Another very natural way to ripen Apricots is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Apricots. The ethylene gas helps the Apricots to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark cool place as excessive heat will cause the Apricots to rot rather than ripen.
Avoid storing Apricots in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot.
How to Speed Up the Ripening of Apricots
Adding a banana, apple or avocado to the bag with the Apricots will increase the amount of ethylene gas trapped in the bag. The increased amount of gas will hasten the ripening process.
Is It Best to Refrigerate Apricots After Ripening?
Yes, they will keep in the refrigerator for 1 to 2 days after ripening.
Handle with Care
Apricots are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare apricots
Properly preparing Apricots helps ensure that they will used in baking. So that you can get the most enjoyment have the best flavor and retain the greatest number and benefit from fruit, I created quick and easy recipes, of nutrients. which require no cooking. I call them “No Bake Recipes.”
Peeling and Slicing Apricots
Peeling or slicing fresh Apricots tears their cell walls, which releases an enzyme that is easily oxidized, turning the cut portion of the Apricot brown when it is exposed to the air. You can slow down this browning process by dipping peeled or sliced Apricots into a mixture of 2 cups of water and 2 TBS of fresh lemon juice. Dipping Apricots into the lemon and water solution is unnecessary if the slices are being added to a fruit salad that contains any type of citrus fruit, as the juices from these fruits will provide the same protection against browning.
No Bake Recipes
I have discovered that Apricots retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here is a question that I received from a reader of the whfoods.org website about Apricots:
Q What can you tell me about the vitamin B17 found in Apricots?
A Vitamin B17 is also known as laetrile as well as amygdalin. It is found in the kernels of Apricots (as well as in lesser amounts in the pits/kernels of other stone fruit). It is composed of two sugar molecules, a benzalde-hyde molecule and a cyanide molecule. Vitamin B17 gained its reputation as an alternative cancer treatment, although there is currently inadequate clinical data to support this claim; additionally, concerns have been raised about the consumption of Apricot kernels since they contain cyanogenic compounds (compounds that may be metabolized into cyanide). For these reasons, while I enjoy eating delicious Apricots I don’t eat the kernels.
STEP-BY-STEP No Bake Recipes
5-Minute Apricot Fruit Cup
The taste of oranges and Apricots is a great combination!
4 Apricots
4 TBS fresh orange juice
1 tsp orange zest*
2 TBS sliced almonds
1. Cut Apricots in half, then in half twice more, so that Apricots are sliced into eighths.
2. Mix Apricots, orange juice and orange zest.
3. Top with sliced almonds.
SERVES 2
Apricot Fruit Cup
Variations…
• Top Apricots with raspberry sauce (see pg 351) instead of orange juice.
• Use walnuts instead of Almonds.
* Use an organic orange, if possible, to avoid wax coating.
10-Minute Apricot Bars
Sweet fruit bars for a nutritious treat!
1 cup chopped dried Apricots
1/2 cup cream honey
1/2 cup almond butter
1. In a mixing bowl, blend honey, almond butter and almond extract with a spoon.
2. Mix together almond butter mixture, granola, almonds and Apricots. You can start mixing with a spoon, but it will require kneading with your hands to fully combine the ingredients.
3. Press into a loaf pan with slightly damp hands. Refrigerate for at least 1 hour.
Variations…
• Add 1/4 cup of chopped dark chocolate. Or melt the chocolate and dip 10-Minute Apricot bars half way into the melted chocolate. Refrigerate.
• Add grated coconut to the mixture.
1 1/2 tsp almond extract
1/2 cup cinnamon granola
1/2 cup chopped almonds
4. Slice into 1-inch bars.
MAKES 8 BARS
Preparation Hints:
• If Apricots are hard, soak for 1 hour in warm water. They should still be firm. Drain well and pat dry with paper towels.
• Stir the almond butter in the jar before measuring.
• Cutting the Apricots with kitchen scissors is quicker, neater and requires no cutting board.
• Make the recipe with peanut butter and chopped peanuts. Substitute vanilla for the almond extract.
• Try with different flavors of granola.
• Use walnuts instead of almonds.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Apricots, and I will share them with others through our website at www.whfoods.org.
5 QUICK SERVING IDEAS for APRICOTS:
1. Top Apricots with Quick Lemon Sauce (see page 431).
2. Add sliced Apricots to cereal.
3. Slice and add to yogurt.
4. Add fresh Apricots to fruit cups.
5. Apricots make a great addition to fruit salads and tossed green salads.
health benefits of apricots
Promote Optimal Antioxidant Status
Apricots are an excellent source of vitamin A, notably through their high concentration of carotenoid phytonutrients, including betacarotene and beta-cryptoxanthin. Both of these carotenoids have been receiving attention for their antioxidant activity as well as for their anticancer and anti-aging potentials. betacarotene is also important for promoting healthy immune function as well as helping cells to communicate with each other.
Apricots also contain numerous flavonoid phytonutrients that have antioxidant activity. These include catechins (like those that give green tea many of its healthful properties) and quercetin. In addition, Apricots are a very good source of vitamin C. This antioxidant powerhouse helps to quench free-radicals in aqueous environments both inside and outside of the cell. Inside the cell, it plays an important role in protecting DNA, the cornerstone of our genetic material.
Promote Vision Health
Apricots may help to protect eye health since they are a concentrated source of vitamin A, which can protect the lens of the eye from free-radical damage. This damage can lead to cataracts or macular degeneration since it inhibits proper blood supply to the eye. Researchers have found that women with the highest vitamin A intake have a 40% reduced risk of developing cataracts. Another recent study found that eating 3 or more servings of fruit per day reduced risk of developing macular degeneration.
Another way that vitamin A promotes vision health is through its participation in the synthesis of rhodopsin, a photopigment found in the eye. Rhodopsin plays a fundamental role in the adaptation of the eye to low-light conditions and night vision.
Promote Digestive Health
Apricots are a good source of fiber. Eating three of these small fruits will give you about 10% of the Daily Value for this important nutrient. Dietary fiber has many health benefits. It helps to promote intestinal regularity and is suggested to help prevent colon cancer. Fiber may also benefit heart health since it helps to keep cholesterol levels balanced.
Additional Health-Promoting Benefits of Apricots
Apricots are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include heart-healthy potassium and sleep-promoting tryptophan. Since each Apricot contains only 17 calories, it is an ideal food for healthy weight control.
Q & A HOW CAN THE WORLD’S HEALTHIEST FOODS BENEFIT MY CHILDREN?
The World’s Healthiest Foods feature numerous benefits that can nourish your children. These healthy foods provide an abundant supply of essential nutrients; when these healthy foods comprise the bulk of children’s diets, it’s easier for them to maintain a healthy weight and minimize their exposure to potentially harmful chemicals and additives.
THE WORLD’S HEALTHIEST FOODS ARE PACKED WITH NUTRIENTS
Healthy foods provide a wealth of important nutrients vital to your child’s well-being including:
Vitamins and Minerals
Many children in the United States consume a diet that does not meet the RDA for most vitamins and minerals. For example, of children aged nine and under, only 71% meet the daily requirement for vitamin A. Often called the anti-infection vitamin since it is protects the integrity of the skin and all mucosal surfaces, vitamin A is also necessary for a healthy complexion, good eye-sight, bone development, growth and sexual development. The data for vitamin E, the body’s primary antioxidant defender of our cells’ membranes, is even more striking. Only 32% of American children meet the daily requirement for vitamin E. Minerals are also compromised in many children; for example, only 35% of our children receive the daily requirement of zinc, a critical mineral for good immune function, and 47% of children fall below the RDA for daily intake of calcium, a must-have for growing bones and healthy teeth. These vitamin and mineral deficiencies reflect the fact that most children do not consume the minimum recommendation of five servings of fruits and vegetables per day.
Fruits, vegetables, whole grains, legumes, nuts and seeds—foods that comprise a majority of the World’s Healthiest Foods—are concentrated sources of vitamins and minerals. On the other hand, the majority of vitamins and minerals is removed from processed foods. Even when key vitamins and minerals are added back—and often the vitamins added back are synthetic rather than the natural forms—processed foods still contain a limited number of vitamins and minerals, not the full complement found in the World’s Healthiest Foods.
Dietary Fiber
It is estimated that between 55-90% of all children do not consume the recommended amount of dietary fiber.
Intake of dietary fiber is very important for children’s health. Fiber is necessary to keep their digestion regular and reduce the incidence of constipation, maintain the health of their large intestines and increase the feeling of fullness they experience from eating, thus preventing overeating and excess weight gain. This is especially important in today’s world as we are experiencing an explosion in the rate of childhood obesity. Good dietary sources of fiber include fruits (including their skin), vegetables, whole grains, nuts, seeds and legumes.
Omega-3 Fatty Acids
Children (and adults) consuming the standard American diet receive a negligible amount of omega-3 essential fatty acids, making omega-3 deficiency the most widespread nutrient deficiency in the U.S. In addition, the typical American diet is quite high in omega-6 fats, which, when excessive, further promote functional deficiency of these critical omega-3s.
Omega-3 essential fatty acids provide a variety of important health benefits for children. Since they comprise a significant portion of the lipids in the brain, deficiencies of omega-3s in children are suggested to be linked to cognitive and psychosocial problems such as attention-deficit-hyperactivity disorder (ADHD), motor skill dysfunction, depression and, possibly, dyslexia. In addition, since these fatty acids have anti-inflammatory properties, foods rich in these “good fats” can help to reduce the incidence of allergen-induced asthma and dermatitis. Good dietary sources of omega-3 fats include wild-caught, cold-water fish, such as salmon, sardines, tuna and halibut; flaxseeds; and nuts, especially walnuts.
The Benefits of Organically Grown Foods
One of the most important benefits organically grown foods provide for the health of our children lies in what they do not contain—the array of agricultural chemicals used in conventional methods of growing foods. Many of the foods that comprise a substantial portion of the diets of children, especially our youngest ones, are those that have been found to have the highest levels of pesticide residues. Reports by the government and some non-profit associations indicate that many children may be exposed to pesticides through their food at levels that surpass safe limits.
Pesticides in foods are of special concern for children for a variety of reasons. Since children have lower body weights than adults, even a small amount of these toxic chemicals can have a detrimental effect in their systems. Some of these pesticides have neurotoxic properties and are thought to cause damage to the developing brain and central nervous system. In addition, some researchers caution that the ill effects of pesticides may be more pronounced during times of growth and development.
grapefruit
highlights
The name Grapefruit reflects the way they grow in clusters, like Grapes, on the tree. This slightly larger cousin of the orange has a relatively short history dating back only to 18th century Barbados, with its Latin name Citrus paradisi reflecting its paradise-like origins. Many botanists believe the Grapefruit was actually the result of natural cross breeding between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century. Grapefruit are juicy, tart and tangy with an underlying sweetness that makes them a breakfast favorite. Both as the whole fruit and as juice, Grapefruit are a tasty addition to many recipes and a great between-meal snack.
why grapefruit should be part of your healthiest way of eating
Pink Grapefruit contain lycopene, a carotenoid phytonutrient, that is responsible for its pink coloration and also provides protection against harmful free-radical activity. Grapefruit are also an excellent source of vitamin C and a good source of vitamin A, two vitamins that support the immune system and provide additional powerful antioxidant protection. Grapefruit are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories: one-half Grapefruit contains only 37 calories! (For more on the Health Benefits of Grapefruit and a complete analysis of its content of over 60 nutrients, see page 394.)
varieties of grapefruit
Grapefruit are designated as white, pink or ruby reflecting the color of their flesh rather than the color of their skin, which is usually yellow or pinkish-yellow. They range in size from four to six inches in diameter. Grapefruit are increasing in popularity with the development of sweeter, seedless varieties that are now easy to find in local markets.
DUNCAN
A large Grapefruit with yellow skin that is primarily used to make juice.
LAVENDER GEM
A Grapefruit-tangelo hybrid with a lemon-yellow rind or a pink blush. Its pinkish-blue flesh has a delicate flavor.
MARSH SEEDLESS
The White Marsh is the most popular variety of Grapefruit. There is also a pink and ruby red variety that is sweeter than the white variety.
Three varieties that resulted from a cross between a Grapefruit and a pomelo are: Melogold, Oroblanco and Sweeties.
White Grapefruit have negligible amounts of vitamin A, whereas the pink and red varieties contain more vitamin A and betacarotene:
the peak season
Although Grapefruit are available throughout the year, the peak of their season runs from winter through early spring. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Drug Interactions
Taking certain pharmaceutical drugs with Grapefruit juice can make the drugs more bioavailable, so they have more powerful effects on the body. This is because compounds such as naringenin in Grapefruit juice may slow the normal detoxification and metabolic processes in the intestines and liver, hindering the breakdown of certain drugs.
Grapefruit interacts with drugs such as the immunosuppressant cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Drugs enhanced by Grapefruit and Grapefruit juice include: the antihistamine, terfenadine; the hormone, estradiol; and the antiviral agent, saquinavir. Check with your healthcare practitioner if you are taking pharmaceutical drugs with Grapefruit or Grapefruit juice.
3 steps for the best tasting and most nutritious grapefruit
Enjoying the best tasting Grapefruit with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select grapefruit
You can select the best tasting Grapefruit by looking for ones that are heavy with smooth thin skin. I have found that these will have the best taste and most juice. Ripe Grapefruit are heavy and firm, yet slightly springy when gentle pressure is applied. They should have a sweet aroma when left at room temperature. Grapefruit do not ripen after they have been picked; however, most are picked after they have ripened. Selecting ripe Grapefruit will ensure that you are also enjoying Grapefruit with the highest nutritional value. I have found that Grapefruit don’t have to be perfect in color to be good. Skin discoloration, scratches or scales may affect the appearance of Grapefruit but do not affect the taste. As with all fruits, I recommend selecting organically grown Grapefruit whenever possible. (For more on Organic Foods, see page 113.)
Avoid Grapefruit that show signs of decay or overly soft spots at the stem end of the fruit. These are usually signs that they will be less flavorful and more bitter than a good quality Grapefruit. Avoid fruit with overly rough or wrinkled skin, which also tends to be thick.
How Do You Know Which Grapefruit is Ready to Eat?
If the Grapefruit is heavy and firm, but slightly springy when gentle pressure is applied, it is ready to eat.
HEALTH BENEFITS OF GRAPEFRUIT PEELS
The colored part of the Grapefruit rind contains d-limonene, a flavonoid phytonutrient that acts as a powerful antioxidant and helps prevent oxidative damage to cell structures and DNA. The white pithy portion under the skin also contains flavonoids that help lower LDL (“bad”) cholesterol. If you ar going to enjoy Grapefruit rind, I’d suggest using organically grown Grapefruit, if possible.
2. the best way to store grapefruit
Proper storage is an important step in keeping Grapefruit fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Grapefruit Can Last for Up to 10 Days When Properly Stored and Refrigerated
Grapefruit continue to respire even after they have been harvested. The faster they respire, the more the Grapefruit interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Grapefruit kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 10 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Grapefruit, retain their vitamin content and increase their storage life.
Since Grapefruit are juicier when they are slightly warm, store them at room temperature where they will keep for approximately 5 days. If you have more Grapefruit than you can enjoy within a week, it is best to place them in the refrigerator where they will last for about 10 days.
Avoid storing Grapefruit in sealed plastic bags or restricted spaces where they are in too close proximity to each other. Limited oxygen exchange and excessive amounts of ethylene gas naturally produced by the Grapefruit will cause them to rot.
3. the best way to prepare grapefruit
Properly preparing Grapefruit helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Grapefruit
Rinse Grapefruit under cold running water before eating.
Cutting and Peeling Grapefruit
Grapefruit are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon. To separate the flesh from the membrane, you can first cut it with a sharp knife, a special Grapefruit knife with a curved blade or a serrated Grapefruit spoon.
Grapefruit can also be eaten like oranges. You can either peel them by hand or with a knife. If choosing the latter method, start at the top, make a vertical incision that runs downward and then back up to the top on the other side, and then repeat so that there will be four sections of similar size. Be careful to just cut through skin and not into the membrane. The skin can then be peeled back with your hands or with the knife. You can then separate the sections and enjoy them the same way you would an orange.
No Bake Recipes
I have discovered that Grapefruit retain their maximum amount of nutrients and their best taste when they are f resh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here is a question that I received from a reader of the whfoods.org website about Grapefruit:
Q I heard you should not eat Grapefruit if you are taking certain kinds of medication. Is that true?
A Yes, grapefruit can have interactions with certain medications. That is because one of its flavonoids, naringenin, affects enzymes in the liver and large intestines that detoxify drugs and therefore affects the rate at which these drugs are metabolized in the body. These drugs include the immunosuppressent cyclosporine and calcium channel blocker drugs, such as felodipine, nifedipine and verapamil. Other drugs enhanced by grapefruit juice are the antihistamine terfenadine, the hormone estradiol and the antiviral agent saquinavir.
Research also indicates that individuals taking statin drugs should avoid grapefruit. Grapefruit increases the amount of statin drug that reaches the general circulation in two ways. First, Grapefruit’s naringenin inactivates an enzyme (cytochrome P450 3A4) in the small intestine that metabolizes statin drugs. Secondly, Grapefruit also inhibits P-glyco-protein, a carrier molecule produced in the intestinal wall that would normally transport the statin drug back to the gut.
STEP-BY-STEP No Bake Recipes
Grapefruit Sunrise
Grapefruit, oranges and strawberries are a great combination for this refreshing, satisfying treat!
Juice of 2 Grapefruit
Juice of 4 oranges
1 cup fresh or frozen strawberries
2 tsp honey
Sections from 1 Grapefruit
1/2 cup sliced strawberries
1. Place Grapefruit juice, orange juice, 1 cup strawberries and honey in blender, and blend until smooth.
2. Strain into 2 chilled glasses.
3. Top with Grapefruit sections and strawberries.
Preparation Hint: Chill the fruit first for cold juice or add some ice cubes while blending. Try adding your favorite protein powder to make a light breakfast or snack.
Grapefruit Sunrise
SERVES 2
Grapefruit Arugula Salad
The flavors of this fresh tasting Grapefruit salad complement each other nicely and are a wonderful addition to many meals.
1 pink Grapefruit
1 large bunch arugula (about 4 cups)
1 bunch watercress (about 2 cups)
4 TBS coarsely chopped walnuts
DRESSING:
2 TBS fresh lemon juice
2 tsp honey
2 tsp prepared Dijon mustard
3 TBS extra virgin olive oil
Sea salt and pepper to taste
1. Peel Grapefruit and cut out each section, removing the membrane covering.
2. Prepare arugula by tearing into pieces, washing and drying. Remove stems of watercress, then wash it and dry along with the arugula. A salad spinner is the best way of doing this.
3. Mix together dressing ingredients, toss with salad greens and Grapefruit sections, and top with chopped walnuts.
Preparation Hint: Use young, tender arugula for this salad as older leaves can be too bitter for some people.
SERVES 4
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grapefruit, and I will share them with others through our website at www.whfoods.org.
4 QUICK SERVING IDEAS for GRAPEFRUIT:
1. Grapefruit sections add a tangy spark to green salads.
2. Grapefruit Shrimp Salad: Combine chopped Grapefruit pieces, cooked shrimp and avocados. Serve on a bed of romaine lettuce for a salad with a tropical flair.
3. Grapefruit Salsa: Combine diced Grapefruit with cilantro and chili peppers to make a unique salsa.
4. Grapefruit Granita: Freeze Grapefruit juice and honey to taste in ice cube trays and then purée in a food processor to make a simple and refreshing granita.
health benefits of grapefruit
Promotes Heart Health
Grapefruit is a good source of dietary fiber and contains pectin, a form of soluble fiber that forms a gel-like substance in the intestinal tract that can trap fats like cholesterol. In laboratory animal studies, Grapefruit pectin has been found to inhibit the development of atherosclerosis.
Animals fed a high cholesterol diet with added Grapefruit pectin had 24% narrowing of their arteries, while animals fed only the high-fat diet had 45% narrowing. Grapefruit is also a good source of the mineral potassium, which helps to regulate blood pressure. Additionally, red and pink Grapefruit contain lycopene, the powerful antioxidant carotenoid phytonutrient that has been found to inhibit free-radical damage to LDL cholesterol; body levels of lycopene (a reflection of dietary intake) have been associated with reduced risk of cardiovascular disease. The white pithy portion under the skin contains flavonoids that may help lower LDL cholesterol.
Promotes Optimal Health
Pink Grapefruit is an excellent source of vitamin C and a good source of vitamin A (due to its concentration of provitamin A betacarotene). These nutrients help to support the immune system and protect cells from free-radical damage. Vitamin C-rich foods like Grapefruit may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have supported that vitamin C is a cold-fighter.
Additionally, phytonutrients in Grapefruit called limonoids act as antioxidants and promote the formation of glutathione-S-transferase, a detoxifying enzyme. This enzyme sparks a reaction in the liver that helps to make toxic compounds more water-soluble for excretion from the body. The pulp of citrus fruits, such as Grapefruit, contain glucarates, compounds that may help to prevent breast cancer.
In humans, drinking three 6-ounce glasses of Grapefruit juice a day was shown to reduce the activity of an enzyme that activates cancer-causing chemicals found in tobacco smoke. In laboratory animals whose colons were injected with carcinogens, Grapefruit and its isolated active compounds (apigenin, hesperidin, limonin, naringin, naringenin, nobiletin) not only increased the suicide (apoptosis) of cancer cells, but also the production of normal colon cells.
Promotes Energy Production
Grapefruit is a good source of pantothenic acid (vitamin B5), which plays an important role in the body’s production of cellular energy.
Additional Health-Promoting Benefit of Grapefruit
Since one-half Grapefruit contains only 37 calories, it is an ideal food for healthy weight control.
Q & A HOW CAN I HELP MY CHILDREN TO DISCOVER THE JOYS OF EATING HEALTHY FOODS?
Understanding that a healthy foods diet can provide your children with good nutrition that will benefit their health is one thing. Getting them to eat and enjoy those foods is another. Here are some tips to help you inspire your children to eat healthy foods.
Educate Your Children About the Benefits of the World’s Healthiest Foods
We can probably all remember our parents telling us that eating healthy would help us to grow up big and strong, yet many parents did not tell us of the benefits we would experience while still being a child. Since kids are very “now-focused,” explaining how eating healthy foods will help them feel good, look great, give them the kind of long-lasting energy that will make them stars in their school’s sports program and help them to learn and think clearly so they can excel in the classroom, will motivate them.
Depending upon their age, explain to them the specific benefits they will notice and appreciate. For example, you could tell them how foods that contain fiber and complex carbohydrates will give them more energy for playing longer than foods made from refined carbohydrates and sugars, which, like firecrackers, quickly fizzle out after a brief burst of energy. Tell them how a complete spectrum of vitamins and minerals will increase their concentration and ability to learn and do well in their schoolwork. Talk to them about how omega-3 fatty acids not only support brain development, but are essential for clear skin and shiny hair and also help prevent or reduce itchy eyes, runny noses and other allergic reactions.
Introduce Them to a New World’s Healthiest Food Every Week
Most young children are fascinated by new things, and the colors, shapes, textures and tastes of different foods are no exception. And since foods have a rich history of tradition and heritage that kids can enjoy, learning about and eating new foods can be a lot of fun—and it’s easy to do. There are lots of interesting facts about the World’s Healthiest Foods in this book and on the whfoods.org website that children will find fascinating.
Make Grocery Shopping Fun for Your Little Ones
Take your kids with you to the market and make it an educational and participatory experience for them. Explore the colorful produce department together. If you purchase food items from bulk bins, let your children help you scoop them into the bags. If they are old enough to read, play the “food label game” with them by having them read the labels, trying to determine by looking at the ingredients which foods are the most healthy.
Visit a Local Farm, Explore a Farmer’s Market or Talk to Your Greengrocer
Nature, living things and the process of how things work captivate children. By seeing where food comes from, how it is grown and meeting the people who work with the food, such as local farmers who grow the food or the produce manager at your local grocery who knows the farms in your area, your children will develop a real appreciation and more intimate relationship with the food they eat.
Involve Your Children With Growing Foods Themselves
Children love to be productive and creative and accomplish something on their own. You can help them create their own mini-“farm” right at home by simply growing a pot or two of herbs or sprouting some seeds or grains. Once your children have experienced the miracle of a tender green shoot emerging from the soil you have watered together, they will understand through personal experience that food is a miraculous gift from the earth—not from a factory.
Let Your Children “Help” You Cook
All children can participate in cooking (even toddlers can “help” with your assistance). Design their involvement depending upon their age. Small children can help measure and mix ingredients. Older children can cut and cook food and choose new recipes to try. Involving your children in the cooking process will award them with a sense of achievement, a pride in eating what they helped to prepare and cooking skills that they can rely on as adults. Make your kitchen the heart of your home, a warm and friendly place where healthy food prepared with love makes memories that will nourish your children throughout their lives. Remember, the more colorful the meal, the greater the range of phytonutrients it contains, so let your children be creative with colorful vegetables and fruits and help choose a vivid palette for your meals.
Buy or Make Special Decorative Containers for School Meals and Snacks
Packing the foods your children take to school in bright and decorative containers can help them feel special and loved. Let them select containers they like at the store or decorate any of the new, inexpensive, reusable containers with their favorite stickers. A healthy meal is a present for your child’s body; gift wrapping adds to the fun.
grapes
highlights
Grapes were once considered to be the “food of the gods” and were closely associated with Dionysus, the Greek god of wine, agriculture and fertility. They are one of the oldest foods to be cultivated, dating as far back as biblical times. Fresh Grapes are the original high-energy food. Nature has conveniently packaged their natural sweetness so that they are easy to carry and easy to eat, making them a great between-meal snack or addition to any meal.
why grapes should be part of your healthiest way of eating
Grapes (particularly black Grapes) contain quercetin and resveratrol, two phytonutrients that have been credited with providing an explanation to what has become known as the French Paradox: the interesting phenomenon that low rates of heart disease are present in France, a culture that has a diet high in fats. Increasing evidence suggests that the phytonutrients found in Grapes, Grape juice and red wine might be the key to their heart health. Grapes are also an excellent source of manganese, which facilitates protein and carbohydrate metabolism and activates the enzymes responsible for the utilization of key nutrients, such as the energy-producing B vitamins, biotin and thiamin. Grapes are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories so are good for healthy weight control: one cup of Grapes contains only 62 calories! (For more on the Health Benefits of Grapes and a complete analysis of their content of over 60 nutrients, see page 400.)
varieties of grapes
Grapes fall into three classifications: table Grapes, wine Grapes and raisin Grapes. As their names suggest, table Grapes are those that we enjoy raw in our favorite salads or desserts, while wine Grapes are used in viniculture to produce wine and raisin Grapes are used to make the dried fruit. Grapes are known botanically as Vitis vinifera.
While there are thousands of varieties of Grapes, only about 20 constitute the majority of table Grapes consumed; they differ in color (green, amber, red, blue-black and purple), size, taste and other characteristics.
Grapes are available in three main varieties:
EUROPEAN GRAPES
These include Thompson (seedless and amber-green in color), Emperor (seeded and purple in color) and Champagne Black Corinth (tiny in size and purple in color). European varieties feature skins that adhere closely to their flesh.
NORTH AMERICAN GRAPES
These include Concord (large in size, blue-black in color), Delaware (pink-red in color with a tender skin) and Niagara (amber colored and less sweet than other varieties). A characteristic feature of North American varieties is that their skins slip easily away from their flesh.
FRENCH HYBRIDS
These include varieties that were developed from the vinifera Grapes after the majority of these Grape varietals were destroyed in Europe in the 19th century.
the peak season
European Grape varieties are available throughout most of the year, while North American varieties are available only in September and October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Grapes are a concentrated source of oxalates, which might be of concern to certain individuals. Imported Grapes are among the 12 foods on which pesticide residues have been most frequently found. Wine may contain sulfite preservatives. (For more on Oxalates, see page 725; Pesticide Residues, see page 726; and Sulfites, see page 729.)
3 steps for the best tasting and most nutritious grapes
Enjoying the best tasting Grapes with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select grapes
For the best tasting Grapes, look for ones that are fully ripe. Fully ripened Grapes are firm, plump and wrinkle-free. The stem should be firmly attached to the Grape, and the area around the attachment should have the same color as the rest of the Grape. It is best to taste them to determine their flavor and ripeness. Most Grapes are picked ripe; they will not ripen after they have been picked. Fully ripened Grapes are also highest in nutritional value because this is when the concentration of vitamins and health-promoting phytonutrients are at their peak. Since imported Grapes are one of the foods on which pesticide residues are most commonly found, I highly recommend selecting organically grown Grapes whenever possible. (For more on Organic Foods, see page 113.)
Avoid Grapes that are overripe or damaged. Overripe Grapes are shriveled and mushy; they will have lost much of their nutritional value.
How Do You Know Which Grapes are Ready to Eat?
Green Grapes are ready to eat when they have a slightly yellowish hue. Red Grapes should be mostly red, while blue-black Grapes should have a deep color. All varieties should be plump, firm, free of wrinkles and firmly attached to the stem.
2. the best way to store grapes
Proper storage is an important step in keeping Grapes fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Grapes Can Last for Up to 5 Days When Properly Stored and Refrigerated
Grapes continue to respire even after they have been harvested. The faster they respire, the more the Grapes interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Grapes kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 27 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Grapes, retain their vitamin content and increase their storage life.
Store Grapes in the refrigerator to reduce their respiration rate and increase their storage life. While Grapes that are stored properly will remain fresh for up to 5 days, if they are not stored properly they will only last about 2–3 days.
Handle with Care
Grapes are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare grapes
Properly preparing Grapes helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Grapes
Grapes should be rinsed under cold running water right before consuming or using in a recipe. After rinsing, drain the Grapes in a colander or gently pat them dry. (For more on Washing Fruit, see page 341.)
Peeling Grapes
Select American varieties of Grapes if you want to peel them because their skins come off more easily. You can blanch other varieties by dropping them in boiling water for a few seconds and then into a bowl of ice water to help loosen the skin from the flesh so that you can peel them more easily.
Separating Grape Clusters
If you are not going to consume the whole bunch of Grapes at one time, use scissors to separate small clusters of Grapes from the stem instead of removing individual Grapes. This will prevent the stem from drying out and will keep the remaining Grapes fresher.
No Bake Recipes
I have discovered that Grapes retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Q & A WHAT DOES RED WINE DO TO BLOOD SUGAR LEVEL?
Health Properties of Red Wine
Red wine contains health-supportive polyphenols, including resveratrol and other phytonutrients, called saponins. These phytonutrients, which are powerful antioxidants, appear to be heart protective and cancer preventive; they may even have anti-aging properties. Red wine also contains tannins that can help prevent blood cells from clumping together and causing a heart attack. Studies have also indicated that alcohol consumption in general helps raise the level of HDL (heart-protective cholesterol) and prevent the clumping of blood cells. In the Copenhagen City Heart Study, one to seven glasses of red wine per week were sufficient to provide some of these heart-protective benefits.
Misinformation About Red Wine: blood sugar control
With more and more folks on the red wine bandwagon, I’m also starting to see some misinformation about red wine, including claims that red wine is helpful for blood sugar control. I don’t think the research supports this conclusion. In fact, I think the research points in the opposite direction.
Some of the popular press writing points out that red wine is actually low in carbohydrates and sugar. They are correct. An 8-ounce glass of red wine only has 2–4 grams of carbohydrates, mostly in the form of sugar. An 8-ounce glass of grape juice has about 38 grams—all sugar. So it’s true that a glass of wine is easier on your blood sugar than a glass of grape juice when it comes to the sugar and carbohydrate content.
However, the sugar content doesn’t tell the whole story when it comes to blood sugar balance. The reason? Alcohol affects insulin production. Our bodies make less insulin when we drink alcohol-containing beverages, and so our ability to clear sugar from our blood decreases when we drink. It does appear that food consumption alongside of alcohol can lessen this effect, but it doesn’t eliminate it entirely. The bottom line? Alcohol from red wine decreases, in varying degrees, our ability to keep blood sugar stable.
Consumption of healthy foods—meaning whole natural foods with some protein and fiber—appears to lessen the impact of alcohol on insulin production. For this reason, having your red wine alongside of a meal with some tuna or salmon, for example, would be a plus. If you overdo it on the red wine, you will definitely increase the likelihood of insufficient insulin production.
If you keep your red wine to some moderate level, you’ll minimize that risk, while still preserving the possible benefits of the red wine polyphenols and saponins. As with everything, moderation is the key. Excessive amounts of any type of alcohol are harmful to your liver and wines often contain sulfites, additives which can be detrimental to your health.
STEP-BY-STEP No Bake Recipes
5-Minute Grapes in Honey-Lemon Sauce
A quick flavorful way to serve Grapes for dessert.
1/2 cup green Grapes
1/2 cup red Grapes
2 tsp lemon juice
1 tsp lemon zest*
2 TBS honey
1. Remove Grapes from stem and place in two dessert dishes.
2. Mix honey with lemon juice and lemon zest in a small bowl.
3. Spoon over the Grapes and serve.
Grapes in Honey-Lemon Sauce
SERVES 2
* Use an organic lemon, if possible, to avoid wax coating.
10-Minute Grape Arugula Salad
This easy salad recipe makes a wonderful accompaniment to almost any meal.
1 cup seedless green Grapes
1 bunch arugula (4 cups)
1/2 cup thinly sliced fresh fennel
3 TBS extra virgin olive oil
1 TBS fresh lemon juice
Sea salt and pepper to taste
3 oz crumbled gorgonzola cheese
1. Wash and dry Grapes, arugula and fennel to prevent the dressing from becoming diluted. Dry in a salad spinner, if you have one, or pat dry with paper towels.
2. Combine olive oil, lemon juice, and salt and pepper to taste.
3. Arrange Grapes, arugula and fennel on a plate with cheese. Drizzle with dressing.
Preparation Hint: Use young, tender arugula for this salad. Older leaves can be too bitter for some people.
SERVES 4
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Grapes, and I will share them with others through our website at www.whfoods.org.
7 QUICK SERVING IDEAS for GRAPES:
1. For a healthy “sundae,” serve a bowl of Grapes topped with yogurt and granola.
2. Grapes add flavor, texture and color to green or fruit salads.
3. Include Grapes in a curry recipe for a delicious fruity punch.
4. Serve a simple snack of Grapes and low-fat cheese.
5. Grapes with Yogurt Sauce: Combine 1 TBS honey, 1/2 tsp chopped mint, 1/4 tsp lemon zest and 1 cup yogurt. Spoon over green Grapes.
6. Curried Waldorf Salad with Grapes: Mix together 1 cup Grapes, 1 medium diced apple, 3 stalks diced celery, 1 medium diced avocado and 1 TBS chopped walnuts. In a small bowl combine 1 TBS cider vinegar, 2 tsp cream honey, 3 TBS extra virgin olive oil, 1 tsp curry powder and 1/4 tsp tamari (soy sauce). Drizzle this dressing over the diced fruit and vegetables.
7. Frozen Grapes: Freeze Grapes for a delicious snack.
health benefits of grapes
Promote Heart Health
Grapes and products made from Grapes, such as wine and Grape juice, may protect the French from their high-fat diets. Diets high in saturated fats like butter and lard and lifestyle habits like smoking are risk factors for heart disease. Yet, French people with these habits have a lower risk of heart attack than Americans do. One clue that may help to explain this “French paradox” is their frequent consumption of Grapes and red wines.
Featured among the many health-promoting nutrients that Grapes contain are beneficial compounds called flavonoids, which are phytonutrients that give their vibrant color to purple Grapes, Grape juice and red wine; the richer the color, the higher the concentration of flavonoids.
These flavonoid compounds include catechins, epicatechins and quercetin as well as a second flavonoid-type compound called resveratrol. These compounds appear to decrease the risk of heart disease by reducing platelet clumping and harmful blood clots and protecting LDL cholesterol from the free-radical damage that initiates LDL’s artery-damaging actions.
In a study in which blood samples were drawn from 20 healthy volunteers both before and after they drank Grape juice, researchers found several beneficial effects from their juice consumption. First, an increase occurred in levels of nitric oxide, a compound produced in the body that helps relax blood vessels, which in turn can reduce blood pressure. Second, a decrease occurred in platelet aggregation, reducing the risk of blood clot formation. Lastly, researchers saw an increase in levels of alpha-tocopherol, a form of vitamin E, and this increase was accompanied by a 50% increase in plasma antioxidant activity.
Resveratrol has recently been found to promote heart health through numerous unique mechanisms. It has been found to inhibit the production of both a molecule that constricts blood vessels as well as one that causes the production of excessive collagen, which leads to the stiffening of the heart muscle.
As interest in the heart-health-promoting properties of Grapes grows, so do researchers’ findings as to other phytonutrient compounds, in addition to flavonoids, found in Grapes that may help protect cardiovascular health. These include saponins and pterostilbene.
Promote Women’s Health
Red Grape skins and seeds contain isolated compounds, called procyanidin B dimers, which a recent test tube study has suggested are able to reduce the size of estrogen-dependent breast cancer tumors. Another study found that resveratrol can inhibit the growth, and even trigger programmed cell death, of highly invasive and metastatic breast cancer cells.
Additional Health-Promoting Benefits of Grapes
Grapes are also a concentrated source of many other nutrients, providing additional health-promoting benefits. These nutrients include free-radical-scavenging vitamin C and manganese, heart-healthy vitamin B6 and potassium, and energy-producing vitamin B1. Since one cup of Grapes contains only 62 calories, they are an ideal food for healthy weight control.
Here are questions that I received from readers of the whfoods.org website about Grapes:
Q Does red wine help lower cholesterol levels?
A Research presented at the 226th national meeting of the American Chemical Society provided another explanation for red wine’s cardio-protective effects. Saponins, a plant protective agent found in Grapes’ waxy skin, which dissolves into the wine during its fermentation process, are believed to bind to and prevent the absorption of cholesterol. They are also known to settle down inflammation pathways, an effect that could have implications in not only heart disease, but also in cancer prevention. The research team thinks that alcohol may make the saponins more soluble and thus more available in wine.
Q I was just wondering which types of Grapes are more beneficial—red Grapes or green Grapes?
A The deeper red color of red and purple Grapes as compared to green Grapes reflects a higher concentration of flavonoid phytonutrients. These phytonutrients have powerful antioxidant activity, which can be a great asset to promoting overall health. Therefore, although I also like green Grapes, I would say that to get the most benefit from flavonoids, you may want to choose darker colored red or purple Grapes instead.
Q I have heard that the seeds of Grapes contain proanthocyanins. Are these antioxidant phytonutrients contained in Grapes themselves?
Although research does suggest that Grape seeds are a more concentrated source of proanthocyanins, according to the USDA Database for the Proanthocyanidin Content of Selected Foods–August 2004, Grapes also contain these phytonutrients. For example, 100 grams of green Grapes contains 59 mg of proanthocyanidin polymers while 100 grams of red Grapes contains 45 mg. This is more than contained in many fruits, such as pears, pineapples and peaches. How does this compare to some proanthocyanidin-rich foods? One hundred grams of cacao beans (from which cocoa is extracted) contains 1,568 mg, fresh cranberries contain 233 mg and hazelnuts contain 322 mg.
Q I heard that sour (unripe) Grapes offer a variety of health benefits. Can you tell me anything about the chemical composition of an unripe Grape that supports this?
A In comparison to fully ripened Grapes, unripe Grapes are a fairly concentrated source of glycolic acid. Glycolic acid is a member of the alpha-hydroxy family of acids that you may be familiar with from their listing on many facial products, especially exfoliants. Research studies suggest that glycolic acid may be able to help stimulate collagen production and may help repair skin from UV light damage. I haven’t seen any research studies linking unripe Grapes to health benefits, however. In some non-Western medical traditions, I’ve also heard about unripe Grapes being used to treat sore throats, although I’ve never seen any research studies that support this use.
Q Is it harmful to eat seedless Grapes? Are they a genetically modified food?
A I haven’t seen any research showing problems with consumption of either seeded or seedless organic Grapes. The “organic” factor here is important, because I’ve seen numerous studies that show pesticide residues on conventionally grown Grapes, and imported Grapes usually make the “top 12” list for unwanted levels of pesticides. Seedless Grapes began as hybrids, not as genetically modified foods. In other words, it’s possible to create seedless Grapes without the use of genetic engineering. However, there are genetically modified (GM) seeded and seedless Grapes out in the marketplace. Since GM foods have no labeling requirement in the U.S., it can be difficult to determine whether any food has been genetically modified. However, since organic foods cannot be certified if they are GM, organic Grapes are the safe option here.
Q Are there health benefits to eating Grape seeds? If so, should I chew them or simply swallow them?
A Unique phytonutrients found in Grapes are located in both the skins and the seeds. But the types of phytonutrients found in these two parts of the fruit can be very different. I’ve looked, but have been unable to find any research raising safety issues with the consumption of Grape seeds, provided that the Grapes are organically grown. Best absorption of nutrients from nuts and seeds (including Grape seeds) would usually require chewing of the seeds. In order for nutrients to be absorbed from food, our body has to break the food down either by mechanical or chemical means. Our body must work harder chemically to break down any food that we swallow without chewing. Small seeds can often pass through the digestive tract unchanged if they are not subjected to some chewing.
Q Do Grapes and Grape juice provide the same health benefit as red wine?
A Red wine is recognized as an integral part of the “French paradox,” the fact that when compared to Americans, French people eat more saturated fat-rich foods and smoke more cigarettes yet have a lower risk of heart attacks. Eating Grapes or drinking Grape juice may provide similar health benefits.
While wine has far greater concentrations of resveratrol, the antioxidant phytonutrient thought to play an important role in explaining the “French paradox,” than Grapes, Grapes do contain concentrated amounts of other phytonutrients; these include flavonoids such as catechins, epicatechins and pterostilbene, all of which are thought to have important heart-healthy benefits.
Resveratrol has also been the focus of recent cancer research. Cancer researchers have shown that resveratrol has the ability to selectively target and destroy cancer cells.
Other studies have shown that resveratrol helps prevent cancer during all three phases of the cancer process: initiation, promotion and progression.
Although resveratrol has been identified in over 70 species of plants, including eucalyptus, spruce, lily, mulberries and peanuts, resveratrol’s most abundant natural food source is Grapes, especially the varieties used to make wine. According to the website of The Linus Pauling Institute, one cup of red grapes contains 0.24–1.25 mg of resveratrol while 5 oz of red wine contains 0.29–1.89 mg.
Resveratrol belongs to a group of compounds called phytoalexins that plants produce in self-defense against environmental stressors like adverse weather or attack by insects or pathogenic microbes. Since Grapes produce resveratrol as a defensive agent against fungal infection, this cancer-fighting phytonutrient is found at higher levels in organically grown Grapes, which have not been artificially protected by treatment with man-made fungicides.
Like red wine, Grape juice has been found to have numerous cardiovascular benefits such as reducing blood pressure, inhibiting platelet aggregation and protecting LDL cholesterol from oxidation (one of the primary processes involved in the development of atherosclerosis).
While studies show red wine offers numerous protective benefits, Grapes and Grape juice also provide the majority of these effects without the risks of alcohol consumption, which, if excessive, can lead to accidents, liver problems, higher blood pressure, heart arrhythmias, fetal alcohol syndrome and alcoholism.
To receive comparable benefits as those gained from drinking a glass of red wine, you need to drink more Grape juice. A recent study found that six glasses of Grape juice produced the same beneficial effect as two glasses of red wine in reducing platelet aggregation (the clumping that leads to blood clots), heart attacks and strokes. Another option is to drink dealcoholized red wine. A study published in the January 2004 issue of the American Journal of Clinical Nutrition suggests that the alcohol-free alternative provides comparable cardioprotective benefit. Therefore, if you want to avoid alcohol and protect your heart, toast your health with at least three daily glasses of red or purple Grape juice or dealcoholized red wine.
So, if you prefer not to consume alcoholic beverages, take heart—Grapes may still provide many of the cardioprotective benefits attributed to red wine.
raisins
highlights
Raisins are easy to pack, easy to eat and almost never go bad. It is no wonder that they are a favorite for school lunches, backpackers and hikers. Raisins do contain fewer phenols than grapes since many of grape’s phenols are largely lost in the conversion of grapes to Raisins. The drying of grapes into Raisins has been practiced since ancient times. They were produced in Persia and Egypt as early as 2,000 BC. Raisins are grapes that have been dehydrated under the heat of the sun or through a mechanical oven-drying process.
varieties of raisins
Some of the most popular varieties of Raisins include:
CURRANTS
Approximately one-fourth the size of other Raisins, they are made from Black Corinth grapes that are seedless and very dark in color.
GOLDEN SEEDLESS
Made from Thompson seedless grapes that have been oven dried, which prevents them from darkening. Non-organic varieties are treated with sulfur dioxide to help preserve their golden color.
NATURAL SEEDLESS
The most popular variety of Raisins, they are made from sun-dried Thompson seedless grapes.
MONUKKA
From the grape by the same name, they are large, dark, seedless Raisins with limited availability.
MUSCAT
Large, brown, fruity tasting Raisins made from Muscat grapes. Since these grapes contain seeds, unless the seeds are mechanically removed, these Raisins will contain seeds. Most commonly used in fruit cakes, they are considered a specialty item.
SULTANAS
Made from large yellow-green grapes. This variety is popular in Europe.
biochemical considerations
Conventionally dried Raisins may be treated with sulfites, which might be of concern to certain individuals. (For more on Sulfites, see page 729.)
6 quick serving ideas for raisins:
1. RAISINS FOR BREAKFAST: Raisins are a great addition to homemade granola or can be sprinkled over any breakfast cereal, hot or cold.
2. FRUIT COMPOTE: Soak Raisins and other dried fruits in hot water to soften for easy-to-make compote. Use in a dessert parfait layered with yogurt or serve on top of grilled chicken.
3. RAISINS AND RICE: Add Raisins and almonds to brown rice to make a tasty side dish.
4. TRAIL MIX: Mix Raisins with your favorite nuts for a high energy, fiber-packed homemade snack.
5. 5-MINUTE RYE RAISIN SNACKS: Spread 1 TBS peanut or almond butter on 4 rye crackers. Sprinkle cinnamon and 1 TBS Raisins on each cracker.
6. RAISIN BUTTER: Soak 1/2 cup each of Raisins and dates in 3/4 cup orange juice with the zest of one orange for at least 2 hours and as long as overnight. Blend together with 1 tsp cinnamon until it is thick and creamy.
blueberries
highlights
When it comes to berries, Blueberries are second only to strawberries in popularity. They are bursting with flavor, low in calories and make a quick-and-easy addition to your favorite breakfast or dessert. They can also serve as a nutritious and tasty between-meal snack. Blueberries played an important role in the food culture of the Native Americans, but the early settlers did not appreciate the tart flavor of the wild berries. It was not until the 20th century that Blueberries gained general popularity with the development of the sweet, plump, juicy varieties that we enjoy today. Modern means of transportation have also helped to make them widely available.
why blueberries should be part of your healthiest way of eating
Blueberries have consistently been ranked among the top fruits and vegetables tested for antioxidant activity. They feature nutrients known as anthocyanidins; these flavonoids not only provide Blueberries with their dark blue color, but, along with other nutrients such as vitamin C, resveratrol, and ellagic acid, they deliver powerful antioxidant protection from the cellular damage caused by free-radicals. Blueberries are an ideal food to add to your “Healthiest Way of Eating” because they are nutritious, taste great and are low in calories: one cup of fresh Blueberries contains only 81 calories! (For more on the Health Benefits of Blueberries and a complete analysis of their content of over 60 nutrients, see page 408.)
varieties of blueberries
Blueberries grow in the woods and mountainous regions throughout the U.S. and Canada. This fruit is rarely found growing in Europe (although its cousin, the bilberry grows there) and has only been recently introduced to Australia. Blueberries are the fruits of a shrub that belong to the heath family (Ericaceae), which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Like their other berry cousins, they are often referred to by their genus name of Vaccinium.
Cultivated Blueberries have a delicious taste that is mildly sweet with a slight tang. Wild Blueberries have a more tart, tangy and intense flavor than cultivated Blueberries and are about one-third the size.
Approximately 30 different species of Blueberries are now cultivated, many of which are indigenous to specific regions of North America:
HIGHBUSH
This variety can be found throughout the Eastern seaboard from Maine to Florida.
LOWBUSH
They grow throughout the Northeast U.S. and Eastern Canada.
EVERGREEN
This variety grows throughout the Pacific Northwest.
DRIED BLUEBERRIES
Dried Blueberries may be healthful but remember that dried fruit does not have the same nutrient profile as fresh or frozen fruit. For example, flavonoids—like peonidin, petunidin, malvidin and many other—found in Blueberries are susceptible to damage from heat, light and oxygen, factors that may be involved in the drying process.
the peak season
Blueberries cultivated in the U.S. are available from May through October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest. Imported Blueberries may be found at other times of the year.
biochemical considerations
Blueberries are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)
3 steps for the best tasting and most nutritious blueberries
Enjoying the best tasting Blueberries with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select blueberries
When you select Blueberries, look for ones that are fully ripe. Fully ripe Blueberries are ones that have a deep blue color with a whitish bloom and are firm to the touch. Shake the container to make sure that the Blueberries move freely and that they are free of moisture as the presence of water will cause them to spoil. Fully ripened Blueberries are highest in nutritional value, bursting with vitamins, antioxidants and enzymes. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Blueberries with a reddish tinge, an indication that they are not ripe and therefore will not have developed either their wonderful taste or the extent of their nutritional benefits. Also avoid Blueberries that are overripe. If you shake the container and the berries don’t move freely, it is an indication that they may be soft, overripe or damaged and will have decreased in nutritional value. Overripe Blueberries are dull in color, soft and tend to fall apart; they are likely to get mushy and moldy. Alternatively, they may have lost their moisture and be very dry. Discard Blueberries that are soft and moldy. Overripe Blueberries should not be eaten.
How Do You Know Which Blueberries are Ready to Eat?
If Blueberries are firm and have a uniform blue color, they are ready to eat. If they have a slight reddish coloration, they can be ripened (see next section).
2. the best way to store blueberries
Proper storage is an important step in keeping Blueberries fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Blueberries Can Last for Up to 3 Days When Properly Stored and Refrigerated
Blueberries continue to respire even after they have been harvested. The faster they respire, the more the Blueberries interact with air to produce carbon dioxide. The more carbon dioxide that is produced, the more quickly they will spoil. Blueberries kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 70 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Blueberries, retain their vitamin content and increase their storage life.
When you bring your Blueberries home, remove any crushed or moldy berries to prevent the rest from spoiling, and then place them in the refrigerator. While Blueberries that are stored properly will remain fresh for up to 3 days, if they are not stored properly, they will only last about 1–2 days.
How to Ripen Blueberries
Blueberries will become sweet and juicy at home if they have not been picked too green. Blueberries are best if they are ripe before they are picked, but if they are tart and have a slight reddish coloration when you purchase them (signaling that they are not ripe), you can ripen them at home.
The natural way to ripen Blueberries is to place them in their container in a paper bag until they get softer and juicier. The paper bag traps the ethylene gas produced by the Blueberries. The ethylene gas helps them to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. (Don’t use a plastic bag as it provides for limited oxygen exchange and will lead to the rotting of your Blueberries.) Keep the paper bag in a dark cool place as excessive heat will also cause the Blueberries to rot rather than ripen.
Do not refrigerate Blueberries until they are ripe; they will not ripen in the refrigerator.
How to Speed Up the Ripening of Blueberries
Adding a banana, apple or avocado to the bag with the Blueberries will increase the amount of ethylene gas trapped in the bag. The increased amount of gas hastens the ripening process. They should ripen in 2 to 3 days.
Is It Best to Refrigerate Your Blueberries After Ripening?
Yes, but because fully ripened blueberries do not store well and are very perishable, it is best to eat them as soon as possible.
Handle with Care
Blueberries are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare blueberries
Properly preparing Blueberries helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Blueberries
Blueberries are very delicate, so wash them very gently. Use the light pressure of the sink sprayer, if you have one, and pat them dry. Do not wash until right before using your Blueberries to prevent them from becoming waterlogged. Do not use any Blueberries that are overly soft and mushy unless you will be puréeing them for a sauce or coulis. (For more on Washing Fruit, see page 341.)
No Bake Recipes
I have discovered that Blueberries retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Q What are bilberries?
A Bilberries are closely related to Blueberries. They belong to the same genus of plants (Vaccinium). The Blueberries native to North America include the species corymbosum, ashei, and angustifolium; Vaccinum angustifolium are also called “lowbush” or “wild” blueberries. The myrtillus species grown in Europe are what we commonly call “bilberries.”
The anthocyanin flavonoids, for which Blueberries are highly regarded, are also found in high concentrations in bilberries. The antioxidant activity of these flavonoids has many benefits including the suggested ability to promote eye health. In fact, there is some specialized research in the area of macular degeneration and eye health that shows bilberry extract to be effective in improving visual function under specific circumstances. Modern day research into bilberry’s benefits on vision has interesting roots of inspiration: during World War II, British Royal Air Force pilots who consumed jam made from bilberries during nighttime raids reported that they had better nocturnal vision.
STEP-BY-STEP No Bake Recipes
5-Minute Fresh Blueberries with Yogurt
The vanilla yogurt sets off the flavor of Blueberries in this quick and easy dessert.
1 pint of fresh Blueberries
4 oz vanilla or soy yogurt, stirred
1 TBS chopped walnuts
Optional: Add 2 tsp grated chocolate
1. Place Blueberries into two bowls. Top with yogurt, walnuts and chocolate.
SERVES 2
Fresh Blueberries with Yogurt
Variation…
• For a delicious dessert, layer vanilla yogurt and Blueberries in wine glasses and top with crystallized ginger.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Blueberries, and I will share them with others through our website at www.whfoods.org.
4 QUICK SERVING IDEAS for BLUEBERRIES
1. Fresh or dried Blueberries add a colorful punch to cold breakfast cereals.
2. Blueberry Shake: Add Blueberries to your breakfast shake. If the blender is plastic, and you are using frozen berries, allow them a few minutes to soften, so they will not damage the blender.
3. Blueberry-Peach Yogurt: Combine fresh Blueberries and sliced peaches. Top with vanilla yogurt.
4. Blueberries with Cashew-Almond Sauce: Divide 1 pint of fresh Blueberries into 2 bowls. For sauce, make Cashew Cream (page 550), adding almond extract. Pour over Blueberries and chill 1 hour. Top with sliced almonds.
Here are questions that I received from readers of the whfoods.org website about Blueberries:
Q Are there seeds in Blueberries? I am unable to eat any foods with seeds.
A Blueberries do have very tiny seeds found suspended within their flesh.
Q Do Blueberries have tannic acid?
A Tannic acid and tannins are a classification of chemicals, all of which share certain chemical characteristics including having a phenolic structure. Some phytonutrients, chemicals found in plant foods that promote health, are tannins. Blueberries (as well as cranberries) do contain special phytonutrients that are classified as tannins. These tannins have been found to act as astringents in the digestive tract and reduce inflammation.
Q Does freezing and thawing cause any loss in Blueberries’ antioxidant value?
A Freezing Blueberries results in minimal loss of nutrients, including its nutrients that have powerful antioxidant activity. While they may lose a little bit of their vitamin C content during freezing and thawing, their manganese content should remain pretty consistent since this mineral is found in its more stable, chelated form in Blueberries. Although their anthocyanin flavonoids are considered rather delicate, a recent study showed that there was no significant decrease in Blueberries’ anthocyanin level after three months of freezing. If you are going to eat your Blueberries within a few days of purchase, I think it’s still better to eat them fresh. Yet, if you buy a lot of fresh berries and you want to save them for a later date when they are less likely to be readily available, by all means, go ahead and freeze them.
health benefits of blueberries
Provide Powerful Antioxidant Protection
Blueberries have been repeatedly ranked among the fruits and vegetables with the strongest antioxidant activity. Some of the most powerful antioxidants found in Blueberries are the anthocyanidins, their blue-red flavonoid pigments, which have been shown to improve the integrity of the veins and the entire vascular system. Blueberries work their protective magic by preventing free-radical damage and supporting the stability of the collagen matrix. Since collagen damage can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer, adequate anthocyanidin intake may be inextricably linked to optimal health. Anthocyanidins have also been shown to enhance the effects of vitamin C, an antioxidant nutrient of which Blueberries are a very good source.
In addition, Blueberries are an important source of resveratrol, a phytonutrient found in red wine and to which many of its benefits have been assigned. The resveratrol in Blueberries is found mostly in their skin, and research studies support its effectiveness in preventing different types of heart disease and cancer. (Cooking Blueberries has been found to degrade their resveratrol concentration, so don’t just enjoy Blueberry pies and cobblers, but some fresh berries as well.)
In addition to their antioxidant phytonutrients and vitamin C, Blueberries are a very good source of the antioxidant manganese and a good source of vitamin E.
Promote Brain Health
In animal studies, researchers have found that Blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as dementia. Researchers found that diets rich in Blueberries significantly improved both the learning capacity and motor skills of aging laboratory animals, making them mentally equivalent to those that were much younger.
Promote Healthy Elimination
Blueberries are a very good source of dietary fiber, which promotes more regular elimination. In addition, Blueberries contain tannins, which act as astringents in the digestive system to reduce the inflammation that oftentimes causes loose bowel movements. Blueberries also promote urinary tract health. They contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections by reducing the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.
Promote Optimal Health
In addition to their powerful anthocyanidins and resveratrol, Blueberries contain another antioxidant compound called ellagic acid that blocks metabolic pathways that can lead to cancer. Blueberries are also high in the soluble fiber pectin, which has been shown to prevent bile acid from being transformed into a potentially cancer-causing compound.
Additional Health-Promoting Benefits of Blueberries
Since Blueberries contain only 81 calories per one cup serving, they are an ideal food for healthy weight control.
cranberries
highlights
Cranberries have also been called “bounceberries,” because ripe ones bounce, and “craneberries,” a poetic allusion to the fact that their pale pink blossoms look a bit like the heads of the cranes that frequent Cranberry bogs. American Indians enjoyed Cranberries cooked and sweetened with honey or maple syrup—a Cranberry sauce recipe that was likely a treat at early New England Thanksgiving feasts. Cranberries were also used by the Indians as a source of red dye. They were also used medicinally as a poultice for wounds since the berries’ astringent tannins contract tissues and help stop bleeding. In the 18th century, American sailors carried vitamin C-rich Cranberries on their voyages to help prevent scurvy. If that were not enough benefits to boast of, compounds in Cranberries have also been found to have antibiotic effects.
why cranberries should be part of your healthiest way of eating
Cranberries are not just for Thanksgiving anymore. These little red jewels are so full of nutrients and flavor that they can help make everyday a holiday of well-being. They are an incredible source of antioxidants. In fact, one study conducted at Cornell University found Cranberries to have the highest antioxidant levels compared to 19 other commonly eaten fruits. These antioxidants include proanthocyanidins that help to prevent urinary tract infections by blocking the infection-causing bacteria from attaching to the urinary tract lining. Cranberries are also an excellent source of vitamin C, the body’s primary water-soluble antioxidant. nutrient-rich Cranberries can be prepared so many delicious ways that you should give thanks everyday and include them as part of your “Healthiest Way of Eating.” Not only are they rich in nutrients but they are also low in calories: one half-cup contains only 23 calories. (For more on the Health Benefits of Cranberries and a complete analysis of their content of over 60 nutrients, see page 414.)
varieties of cranberries
A glossy, scarlet red, very tart berry, the Cranberry belongs to the same Vaccinium genus as the blueberry. The three most common varieties of Cranberries are American, Mountain and European.
AMERICAN
A bright red berry, it is the most commonly cultivated variety in the northern United States and southern Canada. The U.S. Department of Agriculture categorizes the American as its standard variety. It is known botanically as Vaccinium macrocarpon.
MOUNTAIN
A mostly uncultivated variety that can be occasionally found in markets, these are the fruits that are bright red to dark red in color and better known as lingonberry or cowberry. Botanically, they are known as Vaccinium vitis-idaea.
EUROPEAN
This variety is much smaller than the popular American variety. It is eaten less often than other varieties and primarily used as an ornamental. It is known as Vaccinium oxycoccos.
HIGHBUSH CRANBERRY
Primarily used for jams, jellies and sauces, this variety belongs to a different plant family (Viburnum) than the other three Cranberries.
DRIED CRANBERRIES
Since Cranberries are inherently tart, the sweetness of dried Cranberries comes from added sugar (either in the form of refined sugar, cane sugar, honey or fruit juice concentrate). With their increased popularity, dried Cranberries are becoming easier to find at the local market.
the peak season
Fresh Cranberries, which contain the highest levels of beneficial nutrients, are at their peak from October through December. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Cranberries are a concentrated source of oxalates, which might be of concern for certain individuals. (For more on Oxalates, see page 725.)
Cranberries and Warfarin
Since 1999, the United Kingdom’s Committee on the Safety of Medicines has had 12 reports of cases (one fatal) that suggest that Cranberry juice (from Vaccinium macrocarpon) enhances the effect of the anticoagulant drug warfarin (Coumadin). Until this possible interaction between warfarin and Cranberry juice has been investigated further, individuals taking warfarin are advised to avoid Cranberry juice.
3 steps for the best tasting and most nutritious cranberries
Enjoying the best tasting Cranberries with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select cranberries
Fresh Cranberries that are firm, plump, deep red in color and firm to the touch are the most flavorful.
Firmness is a primary indicator of quality. In fact, during harvesting, high quality Cranberries are often sorted from lesser quality fruits by bouncing the berries against barriers made of slanted boards. The best berries bounce over the barriers, while the inferior ones collect in the reject pile.
The deeper red their color, the more highly concentrated are Cranberries’ beneficial anthocyanin compounds. Fresh Cranberries contain the most antioxidants, and dried Cranberries are second to fresh in their concentration of antioxidants. Bottled Cranberry drinks and Cranberry cocktails with added sugars or low-calorie sweeteners contain the least.
Avoid fresh Cranberries that are soft, mushy and pale in color as they will be sour or lack flavor.
Although typically packed in 12-ounce plastic bags, fresh Cranberries, especially if organic, may be available in pint containers. Frozen Cranberries keep well and are available throughout the year. Dried Cranberries are sold in many groceries and may be found with other dried fruits. Look for those that are sweetened with cane juice, fruit juice concentrate or honey rather than refined sugar. As with all fruits, I recommend selecting organically grown Cranberries whenever possible. (For more on Organic Foods, see page 113.)
How Do You Know Which Cranberries are Ready to Use?
Fresh Cranberries that are firm with deep red color are ripe and ready to use.
2. the best way to store cranberries
Proper storage is an important step in keeping Cranberries fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Cranberries Can Last for Up to 20 Days When Properly Stored and Refrigerated
Cranberries continue to respire even after they have been harvested. The faster they respire, the more the Cranberries interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Cranberries kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 16 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow down the respiration rate of ripe Cranberries, retain their vitamin content and increase their storage life.
Before storing Cranberries in the refrigerator, discard any that are soft, discolored, pitted or shriveled. Water encourages spoilage, so do not wash Cranberries before refrigeration. While Cranberries that are stored properly will remain fresh for up to 20 days, if they are not stored properly, they will only last about 10 days.
Cranberries Store Well in the Freezer
Wash and dry Cranberries before freezing. To freeze, spread fresh Cranberries out on a cookie sheet and place in the freezer. In a couple of hours, the fully frozen berries will be ready to transfer to a freezer bag. Don’t forget to date the bag before returning to the freezer. Once frozen, Cranberries may be kept for one year. Once thawed, frozen berries will be quite soft and should be used immediately.
Storing Dried Cranberries
Dried Cranberries stored in a well-sealed container in a cool dark place will keep fresh for several weeks. They can also be kept in the refrigerator. Frozen dried cranberries will keep for at least one year.
3. the best way to prepare cranberries
Properly preparing Cranberries helps ensure that they will have the best flavor and retain the greatest number of nutrients. When removed from the refrigerator, Cranberries may look damp, but such moistness does not indicate spoilage, unless the Cranberries are discolored or feel sticky, leathery or tough.
Cleaning Cranberries
While not as fragile as blueberries, fresh Cranberries should be treated with care. Just prior to use, place Cranberries in bowl of cold water. Discard berries that float to the surface as they are not ripe.
Frozen Cranberries
When using frozen Cranberries in recipes that do not require cooking, thaw them well and then drain them prior to using. For cooked recipes, use unthawed berries since this will ensure maximum flavor and provide you with berries that best hold their shape. Extend the cooking time a few minutes to accommodate the frozen berries.
No Bake Recipes
I have discovered that Cranberries retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
STEP-BY-STEP No Bake Recipes
Cranberry and Fresh Pear Cobbler
A fresh and delicious dessert.
1 medium orange*
1/2 cup dried Cranberries
2 tsp honey
1/2 ripe pear (Bosc or other firm variety)
1/2 cup + 2 TBS lightly roasted walnuts (for light roasting walnuts, see Walnut chapter)
1. Grate enough orange rind to make 1 tsp zest and place in a mixing bowl.
2. Cut the orange in half and juice both halves into the same bowl as the rind.
3. Add the Cranberries and honey. Mix until the honey is dissolved. Let sit for 1/2 hour to allow Cranberries to soften.
4. After the Cranberries have softened, cut the pear into 1/4-inch cubes and add to the bowl. Add 1/2 cup lightly roasted walnuts.
Cranberry and Fresh Pear Cobbler
5. Divide the mixture into 2 dessert dishes and sprinkle each with 1 TBS of the chopped walnuts.
Preparation Hint: Enjoy this dish right away, before the pear starts to brown.
* Use organic oranges, if possible, to avoid wax coating.
SERVES 2
Variations…
• In summer, make the cobbler with fresh strawberries, blueberries and blackberries.
• Serve the cobbler with low-fat yogurt.
• Apples may be substituted for the pears.
• Top the mixture with granola.
Cranberry Relish
One of the best ways to enjoy fresh raw Cranberries is to make relish, which goes well with cooked chicken and turkey.
12 oz fresh or frozen Cranberries
1 medium apple, chopped
1 medium pear, chopped
1/2 cup honey
1 TBS horseradish
1. Chop Cranberries very fine. A food processor may be used.
2. Chop the apple and pear into 1/2inch cubes.
3. Combine all ingredients and mix well.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cranberries, and I will share them with others through our website at www.whfoods.org.
7 QUICK SERVING IDEAS for CRANBERRIES:
1. Add Cranberries to rice pudding, quick breads or muffins for variety and color.
2. Use dried Cranberries instead of raisins in any recipe.
3. Add to chicken or turkey salad.
4. Oatmeal with Cranberries: Sprinkle a handful of dried Cranberries over a bowl of hot oatmeal (or any hot or cold cereal).
5. Green Salad with Cranberries: Add chopped fresh or dried Cranberries to your favorite green salad. Their tartness will add a zing, replacing the need for the vinegar or lemon used in the dressing.
6. Cranberry Trail Mix: Mix dried Cranberries with lightly roasted and salted nuts for a delicious snack.
7. Cranberry Spritzer: Combine unsweetened Cranberry juice in equal parts with your favorite fruit juice and sparkling mineral water.
health benefits of cranberries
Prevent Urinary Tract Infections
Clinical studies now support the traditional use of Cranberries for prevention of urinary tract infections. Researchers believe that Cranberries’ ability to support urinary tract health is multifold: it acidifies the urine, contains an antibacterial agent called hippuric acid and also contains other compounds that reduce the ability of E. coli bacteria, the pathogen responsible for 80–90% of urinary tract infections, to adhere to the walls of the urinary tract. Cranberries may have such potential to protect urinary tract health that even consumption of a single serving of 1.5 ounces of dried Cranberries had the ability to reduce the adhesion of bacteria to the urinary tract walls.
Researchers suggest that some of Cranberries’ beneficial properties come from the unique proanthocyanidin phytonutrients that they contain. A recent small scale study suggests that Cranberries’ benefits are dose dependent; for example, eight ounces of Cranberry juice may be twice as effective as four ounces in preventing the adherence of bacteria.
In a manner similar to the way the tannins in Cranberries protect against bladder infection by preventing bacteria from adhering to the bladder wall, Cranberries’ antiviral compound, proanthocyanidin A-1, has recently been found in test tube research to inhibit the attachment and penetration of the herpes type 2 virus.
Prevent Kidney Stone Formation
Cranberries also contain quinic acid, which slightly acidifies the urine, preventing calcium and phosphate ions from joining to form insoluble stones. In patients who have had recurrent kidney stones, Cranberry juice has been shown to reduce the amount of ionized calcium in their urine by more than 50%—a highly protective effect since in the U.S., 75–85% of kidney stones are composed of calcium salts. Findings from another study led researchers to suggest that Cranberry juice may be useful in the treatment of brushite (calcium) and struvite (non-calcium) stones.
Promote Gastrointestinal Health
Research suggests that Cranberries may be able to inhibit the growth of common foodborne pathogens, including Listeria monocytogenes and E. coli 0157:H7, and to decrease the salivary levels of Streptococcus mutans, the major cause of tooth decay. It may also enhance the growth of the beneficial bacterium Lactobacillus fermentum. Cranberry juice has also been found to prevent the bacterium responsible for most gastric ulcers, Helicobacter pylori, from adhering to stomach lining cells.
Promote Heart Health
Cranberries may have heart health benefits not limited to their being a very good source of dietary fiber. After test tube research demonstrated that Cranberries’ antioxidants could protect LDL cholesterol from oxidation, and animal research at three universities provided evidence that Cranberries can decrease levels of total cholesterol and LDL (low density or “bad” cholesterol), a human study has also corroborated these positive results. In this study, drinking three glasses of cranberry juice for three months was associated with increased HDL levels. The increase was 10%; based upon known epidemiological data on heart disease, this corresponds to approximately a 40% reduction in heart disease risk.
Similarly, subjects’ plasma antioxidant capacity, a measure of the total amount of antioxidants available in the body, was significantly increased—by as much as 121% after two or three servings of juice per day. Increased antioxidant levels are also associated with a decreased risk of heart disease. While the mechanism by which Cranberry juice changes cholesterol levels has not been clearly established, the researchers have theorized that the effect is due to the fruit’s high levels of polyphenols, a type of potent antioxidant.
One of the interesting things about the study is that they used juice with only 27% Cranberry juice by volume, which raises the question of whether juice with higher levels of real fruit may have even more benefit.
Provide Powerful Antioxidant Protection
In addition to being an excellent source of vitamin C and a good source of manganese, Cranberries are loaded with other antioxidants—phenolic phytonutrients. One study found that Cranberries are packed with five times the antioxidant content of broccoli; another found that they had the highest phenolic content of numerous commonly eaten fruits, while a third looked at 20 different fruit juices and found that Cranberry juice had the most phenols and the highest free-radical scavenging capacity of all of them.
Additional Health-Promoting Benefits of Cranberries
Since one-half cup of Cranberries contains only 23 calories, they are an ideal food for healthy weight control.
Here are questions that I received from readers of the whfoods.org website about Cranberries:
Q Since Cranberries lose nutritional value when dried, does that mean that their heart health benefits are greatly reduced?
A While the drying process can reduce the amount of nutrients in fruit, I wouldn’t worry that much about its heart-health benefits being greatly reduced. That is because while there is a reduction in vitamin C and betacarotene, the amount that regular Cranberries initially had is so small that it is not likely to have been a contributing factor to this benefit.
It seems that other phytonutrients such as polyphenolics may, in fact, be responsible for the great antioxidant activity attributed to Cranberries. Not only are polyphenolics usually conserved during the drying process, but many seem to actually increase.
Q In the research studies that showed the health benefits of Cranberry juice, how much did the participants consume?
A In published research on Cranberries and kidney stone prevention, subjects consumed 2 cups of Cranberry juice per day, and these 2 cups were diluted with 6 cups of water. In one cholesterol-lowering study, subjects drank only 1 cup of Cranberry juice per day, while in another, they drank 3 glasses per day. The juice in these studies was the store-bought variety, not the concentrated variety. Store-bought, pre-diluted Cranberry juices are usually diluted at a ratio of about 3 cups of water per 1 cup of juice (therefore if someone wanted to mix their own using concentrate, a 3 to 1 ratio would reflect what was used in the studies). In studies on Cranberry juice used in prevention of urinary tract infection, however, Cranberry juice concentrate is often used. For example, in a well-known study from Finland in 2001, a small amount of concentrate (about 50 milliliters, or 1.6 ounces) was consumed.
Q Are raw Cranberries good for you?
A Yes, raw Cranberries—especially if they are high quality and organically grown—are good for you. The reason that most people don’t eat Cranberries raw is because they are very tart. (Some people might experience a stomachache from this amount of tartness, but from a nutritional standpoint, I would still describe raw Cranberries as being a highly nutritious food and a food without natural toxicity risks). One of my favorite ways to incorporate raw Cranberries into my diet is to slice them very thin and add them to salads or cooked vegetables. By slicing them very thin, you won’t have to worry about an overload of tartness; you’ll get just enough zing to brighten the taste of the dish to which you add them.
bananas
highlights
Bananas were first mentioned in Buddhist texts in 600 BC. According to Indian legend, a Banana, not an apple, was the fruit offered to Adam in the Garden of Eden; this is why Bananas were once known in India as the “fruit of paradise.” Bananas were introduced to Africa by Arabian traders and discovered there by Portuguese explorers who took them to the Americas, the place where the majority of Bananas are now grown. Today, Bananas are the most popular fruit in the United States and a dietary staple in many countries around the world. Wonderfully sweet with firm and creamy flesh, Bananas come prepackaged in their own yellow jackets and are available for harvest throughout the year. They can be enjoyed as a part of a “Healthiest Way of Eating” by everyone, from infants to the elderly.
why bananas should be part of your healthiest way of eating
Sports enthusiasts and those on-the-go especially appreciate the portability and high energy delivered by Bananas. Bananas are one of the best sources of potassium as well as vitamin B6. And the vitamin C and manganese found in Bananas provide antioxidant protection against free-radical damage to cellular structures. (For more on the Health Benefits of Bananas and a complete analysis of their content of over 60 nutrients, see page 420.)
varieties of bananas
The hundreds of varieties of edible Bananas fall under two distinct categories—sweet and plantain. Sweet Bananas are generally referred to botanically as Musa sapienta and Musa nana while the plantain Banana is known as Musa paradisiacal.
SWEET BANANAS
Sweet Bananas vary in size and color. While we are accustomed to thinking of sweet Bananas having yellow skins, some varieties feature red, pink, purple and black tones when ripe. Bananas also have a wide range of flavors and textures with some varieties being very sweet, while others have much starchier characteristics.
In the United States, the most familiar varieties are Big Michael, Martinique and Cavendish. The yellow fruit available in most U.S. stores is usually the Cavendish variety.
PLANTAIN BANANAS
Usually cooked and considered more like a vegetable due to their starchier qualities, Plantain Bananas are often used as a substitute for starchy vegetables such as potatoes in soups, stews or as a side dish. Unlike sweet Bananas, Plantain Bananas contain significant amounts of betacarotene.
EXOTIC VARIETIES
These include Manzano (apple or finger) Bananas, Saba Bananas and Brazilian Red Bananas, which are sometimes available in Hawaiian, Hispanic and specialty stores.
the peak season
Bananas are available throughout the year.
biochemical considerations
Bananas are one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Latex Food Allergies, see page 722.)
3 steps for the best tasting and most nutritious bananas
Enjoying the best tasting Bananas with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select bananas
You can select the best tasting Bananas by looking for ones that are fully ripe. Ripe Bananas are plump and evenly colored with few brown spots. They have intact stems. Fully ripened Bananas are highest in nutritional value. Vitamins, enzymes and health-promoting phytonutrients are at their peak when Bananas are ripe. Since Bananas are always picked green and do not begin to ripen until after they have been picked, most of the Bananas you find at the market will not be ripe. Base your selection of Bananas on when you will want to use them. The greener the fruit, the longer it will take them to ripen. The size of the Banana does not affect its quality. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Bananas that have bruises or other injuries. Even a slightly green color indicates they are not ripe, while a brown color means they are overripe. Do not purchase overripe Bananas as they will be soft and mushy, turn brown easily and have lost some of their nutritional value. The brown coloration is an indication of the formation of free-radicals.
How Do You Know Which Bananas are Ready to Eat?
If Bananas are plump and evenly colored with few brown spots, they are ready to eat.
2. the best way to store bananas
Proper storage is an important step in keeping Bananas fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Bananas Can Last for Up to 5 Days When Properly Stored
Bananas continue to respire even after they have been harvested. The faster they respire, the more the Bananas interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Bananas kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 280 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Bananas, retain their vitamin content and increase their storage life.
If you are not going to use ripened Bananas right away, you can refrigerate them to help retain their vitamin content. Do not be alarmed when their peels turn a very dark brown; the flesh will not be affected. Bananas taste best when they are at room temperature, so take them out of the refrigerator and allow them to return to room temperature before using. This will maximize their flavor.
If you have a large number of ripe Bananas, they can be kept frozen for up to 6 months and used to make Banana bread, Banana pudding, waffles, smoothies or other fruit drinks. I recommend peeling them before freezing.
While Bananas that are stored properly will remain fresh for up to 5 days, if they are not stored properly, they will only last about 3 days.
How to Ripen Bananas
Bananas will become sweet at home. Bananas are a fruit that will fully ripen after they have been picked green. You will know if your Bananas are not ripe if they are hard, green and have little flavor.
A very natural way to ripen Bananas is to place them in a paper bag until they yield to gentle pressure, an indication that they are ripe, flavorful and ready to eat. The paper bag traps the ethylene gas produced by the Bananas. The ethylene gas helps them to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the paper bag in a dark, cool place as excessive heat will cause the Bananas to rot rather than ripen.
How to Speed Up the Ripening of Bananas
Adding an apple or avocado to the bag with the Bananas will increase the amount of ethylene gas trapped in the bag. The increased amount of gas will hasten the ripening process.
Do not refrigerate Bananas until they are ripe. Placing unripe Bananas in the refrigerator will cause chill injury and disrupt their ripening process; they will not ripen even if they are returned to room temperature.
Avoid storing Bananas in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot.
Handle with Care
Bananas are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare bananas
Properly preparing Bananas helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Peeling and Slicing Bananas
Don’t peel or slice Bananas until you are ready to use them because exposing peeled Bananas to the air causes oxidation of enzymes that will turn them brown. You can slow down this process by dipping peeled Bananas into a mixture of 2 cups of water and 2 TBS of fresh lemon juice. Dipping Bananas into the lemon and water solution is unnecessary if the slices are being added to a fruit salad that contains any type of citrus fruit, as the juices from these fruits will provide the same protection against browning.
No Bake Recipes
I have discovered that Bananas retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
An Easy Way to Prepare Bananas, Step-by-Step
DICED BANANA
1 Peel the Banana and cut lengthwise in slices about 1/4-inch wide. 2 Take the slices one at a time, or 2 stacked on top of each other, and cut again lengthwise into 1/4-inch slices. 3 Cut across the slices, ending up with small cubes.
STEP-BY-STEP No Bake Recipes
5-Minute Tropical Banana Treats
A great nutritious snack, as easy as 1-2-3!
2 Bananas
4 tsp cashew, almond or peanut butter
1/4 cup grated coconut
Optional: 2 TBS dark chocolate chips
1. Peel the Banana and cut in half crosswise then lengthwise, trimming the ends.
2. Spread 1 tsp of nut butter on each flat side.
3. Place the coconut in a saucer and dip the slices into the coconut covering the nut butter completely.
4. Press chocolate chips into the nut butter (optional).
SERVES 2
Tropical Banana Treats
Variations…
• Try different thicknesses of grated coconut to find the texture you like.
• Use granola instead of coconut.
• Use raisins in place of the coconut.
• Spread Bananas with peanut butter and chopped peanuts.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Bananas, and I will share them with others through our website at www.whfoods.org.
10 QUICK SERVING IDEAS for BANANAS:
1. Most Popular. Breakfast Power Smoothie. Blend 2 TBS almond butter, 1 medium Banana, 1/2 cup strawberries, 2 cups soymilk or orange juice, 2 TBS flaxseeds, and 1 TBS molasses.
2. Add sliced Bananas, sunflower seeds, raisins and cinnamon to your oatmeal for a long-lasting breakfast.
3. Add chopped Bananas, walnuts and maple syrup to rice pudding.
4. Squeeze lime juice on sliced Bananas and garnish with coconut.
5. Bananas are packaged so perfectly that they make a great, take-along snack all on their own.
6. A peanut butter and Bananas sandwich drizzled with honey is an all-time favorite comfort food for children and adults alike.
7. Add Bananas to fruit salad.
8. Bananas and grated chocolate go great with vanilla ice cream.
9. Rich Chocolate Banana Smoothie: In blender combine 2 Bananas (frozen are better), 1 TBS cocoa powder, 1–2 tsp maple syrup or honey, and soy or rice milk to cover. Blend until smooth. Optional: for mocha flavor, add 1 tsp instant coffee or granulated coffee substitute (grain beverage).
10. Frozen Banana Treat: Place popsicle stick in one end of peeled Banana. Place on a tray lined with wax paper and freeze. When frozen, dip in melted chocolate until most of the Banana is well covered. For extra flavor, you can then roll in chopped nuts, coconut flakes or granola. Place on lined tray and return to freezer. Enjoy when chocolate becomes firm, about 2–3 hours.
health benefits of bananas
Promote Heart Health
Bananas are one of the best sources of potassium, a mineral essential for maintaining normal blood pressure and heart function. The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies. These delicious fruits are also rich in heart-healthy fiber; in a recent study, individuals who ate the most fiber had 12% less coronary heart disease and 11% less cardiovascular disease than those eating the least amount of fiber. Additionally, Bananas are a very good source of vitamin B6, which helps to keep levels of the cardiovascular disease risk factor, homocysteine, in balance. Bananas also contain phytosterols, which may promote heart health through their ability to inhibit cholesterol absorption.
Promote Stomach Health
Bananas have long been recognized for their antacid effects, protecting the stomach against ulcers and ulcerative damage. In one study, a mixture of Banana and milk significantly suppressed acid secretion. Researchers have also found fewer stomach wounds in animals that consumed fresh Bananas.
Bananas work their protective magic in two ways. First, substances in Bananas help activate stomach lining cells to produce a thicker protective mucus barrier against stomach acids. Second, compounds in Bananas called protease inhibitors help eliminate H. pylori, the bacteria in the stomach that has been recognized as a primary cause of ulcers.
Promote Proper Elimination
Bananas can be an important addition to the diet for those suffering from elimination problems. A bout of diarrhea can quickly deplete the body of important electrolytes. Bananas can replenish stores of potassium, one of the most important electrolytes, which helps regulate heart function as well as fluid balance.
In addition, Bananas are a good source of pectin, a soluble fiber that absorbs fluid, thus helping to normalize movement of food through the digestive tract and ease constipation. In Bananas, pectin is combined with a good supply of starch, supplying complex carbohydrate for slow-burning energy.
Promote Optimal Antioxidant Status
Bananas are also a good source of vitamin C and manganese. These nutrients help to promote optimal health through their potent antioxidant activity; therefore they protect cells from free-radical oxidative damage. Vitamin C plays an important role in protecting DNA from oxidative damage. Manganese is a component of superoxide dismutase, an enzyme that guards the cells’ energy production factories, the mitochondria, from free-radicals generated during energy production. Uncontrolled free-radical production has been linked to increased risk of diseases including cardiovascular disease, arthritis and certain forms of cancer.
Here are questions that I received from readers of the whfoods.org website about Bananas:
Q I am allergic to Bananas. Does this mean I can’t eat plaintains either?
A Many people have adverse reactions to Bananas because they have a latex allergy, and they react to Bananas since Bananas contain enzymes that exhibit cross-reactivity to latex. If this is what causes your Banana allergy, then you should also avoid plaintains since they are also known to have a cross reactivity with latex. Even if your reaction to Bananas is not related to latex allergy, you may want to be careful when trying plantains as these two fruits belong to the same botanical family, and some people who react to one food in a family are often sensitive to other family members.
Q I have read that green Bananas aid nutrient absorption. Yet, eating them is not fun since they are bitter and chalky. Any suggestions?
A Green Bananas do contain indigestible short chain fatty acids, such as butyric acid, that help to nourish the cells that line the intestines. When these cells are well nourished, nutrient absorption is enhanced.
Yet, green Bananas are not the only food that contains short chain fatty acids. For example, whole grains such as brown rice, barley, whole wheat and buckwheat also contain compounds called resistant starches that promote short chain fatty acid development. Therefore, eating a diet that is rich in whole foods, including whole grains, can provide you with a well balanced supply of these nutrients that promote both the health of the cells that line the intestines and nutrient absorption. This way, you can limit your consumption of green Bananas to the amount that you find pleasing.
Q If I make Banana shakes in a blender will I still benefit from all of the nutrients that this fruit has to offer?
A When fruits are juiced, and the process separates out the pulp from the juice, some of the nutrients are lost (unless, of course, the pulp is completely mixed back with the juice). Yet, if you are adding the Banana to the blender, all of it will remain in the blender and will become part of your shake. There may be a little bit of loss from exposure to air and from the mechanical processing, but since you are not heating the Banana or discarding any of its components, you are losing very little here—especially in comparison with juicing—so I think that making the Banana shake in a blender is fine from a nutritional perspective.
Q I read on your website that “In Bananas, pectin is combined with a good supply of starch, supplying complex carbohydrate for slow-burning energy.” You also say they are favored by athletes. I assume this is because they provide fast-burning energy. I have always understood that Bananas are fast-burning, instant energy—not slow-burning with a high GI. So what’s correct?
A Thank you for taking the time to write to me with your comments about the Banana text. Bananas are a fascinating food from the standpoint of digestion and metabolism, because their degree of ripeness is so influential in determining the results. When consumed during their less ripe stages, Bananas not only contain starch at a level of about 20% total calories, but this starch is typically classified as “resistant starch,” meaning that it is resistant to digestion in the stomach and small intestine. In addition to this starch, Bananas contain the water-soluble hydrocolloids called pectins. The combination of resistant starch and pectin in less ripe Bananas is partly responsible for the unusually low end glycemic index (GI) and glycemic load (GL) numbers that can be associated with Bananas. GIs as low as 30 and GLs as low as 6 have been found in research on less ripe Bananas. Since a GI under 50 is usually considered low, as is a GL under 10, Bananas would be classified as low GI and GL foods in their early (less ripe) stages.
As they increase in ripeness, the GI of Bananas will increase to a maximum value ranging from 60–70, and a GL between 15–17. These values would qualify Bananas as medium GI and GL foods. GI values aren’t usually described as high until they are above 70 and GL values when they are above 20.
The speed with which Bananas provide energy depends on many factors. Whether they should be called fast-burning or slow-burning depends on the foods they’re being compared to. In general, we agree with you that they are better described as “fast-burning” than “slow-burning,” since that term (“slow-burning”) is usually used to describe foods that are higher in fat and, to a lesser extent, protein. I have made some changes in our website text to try and clarify some of these issues.
plums
highlights
Plums have been cultivated since ancient times. European Plums are believed to have originated from fruits from Damascus, Syria and Persia, while Japanese Plums originated in China. One of the unique things about Plums is that there are so many varieties available; even in ancient Roman times, there were already over 300 varieties of European Plums. Today, thousands of varieties of these colorful fruits can be found of which over 100 are available in the United States alone! There are few fruits that come in such a wide range of sizes and colors, including red, yellow, green and purple.
why plums should be part of your healthiest way of eating
Plums are richly endowed with antioxidants, containing unique flavonoid and phenolic phytonutrients including neochlorogenic acid, chlorogenic acid and catechins. These phytonutrients, along with the vitamin C of which Plums are a very good source, provide powerful antioxidant protection from the oxidative damage caused by free-radicals. Plums are an ideal food to add to your “Healthiest Way of Eating” because they are highly nutritious and taste great while being quite low in calories: one Plum contains only 36 calories! (For more on the Health Benefits of Plums and a complete analysis of their content of over 60 nutrients, see page 424.)
varieties of plums
Plums belong to the genus Prunus and are related to peaches, nectarines and almonds. They are all considered “drupes,” fruits that have a hard stone pit surrounding their seeds. When Plums are dried, they are also known as prunes. The scientific name for Plums is Prunus domestica.
Plums are classified into six general categories: Japanese, American, Damson, Ornamental, Wild and European/Garden. The Plums in each category vary by size, shape and color. Most of the Plums found in the market in the United States are either Japanese or European Plums.
JAPANESE
Japanese Plums are known as clingstones because their flesh clings to the pit. The skins of Japanese Plums range from crimson to black-red (but never purple). They are juicy with yellow or reddish flesh.
EUROPEAN
Characterized by their blue- or purple-colored skins, they are smaller, more dense and less juicy than their Japanese counterparts. They are also considered freestone because their flesh is easily separated from their pits. European Plums are most often used to make prunes.
the peak season
The Plum season extends from May through October with the Japanese varieties first on the market from May and peaking in August, followed by the European varieties in the fall. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Plums are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)
3 steps for the best tasting and most nutritious plums
Enjoying the best tasting Plums with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select plums
When you select Plums, look for ones that are fully ripe. Fully ripened Plums will yield to gentle pressure and are slightly soft at their tip. I have also found that good quality Plums will feature a rich color and may still have a slight whitish “bloom,” indicating that they have not been over-handled. Vitamins and health-promoting phytonutrients, many of which can act as powerful antioxidants, are at their peak when Plums are ripe, so by selecting ripe Plums, you will also be enjoying Plums with the highest nutritional value as well as the best flavor. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Plums with soft spots, an indication that they are overripe. Overripe Plums with brown-colored flesh should not be eaten. Plums should be free of punctures, bruises or any signs of decay. Also avoid Plums that are excessively hard because they have probably been picked too green and will never develop their full taste, texture or nutritional benefits.
How Do You Know Which Plums are Ready to Eat?
Plums that yield to gentle pressure and have a deep rich color are ready to eat. Plums that have not been picked too green can be ripened at room temperature.
2. the best way to store plums
Proper storage is an important step in keeping Plums fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Plums Can Last for Up to 10 Days When Properly Stored and Refrigerated
Plums continue to respire even after they have been harvested. The faster they respire, the more the Plums interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Plums kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 20 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Plums, retain their vitamin content and increase their storage life.
Keep as many ripe Plums at room temperature as you will be able to consume in a day or two. Store the rest in the refrigerator. You will enjoy maximum juiciness and sweetness from refrigerated Plums if you allow them to approach room temperature before eating. While Plums that are stored properly will remain fresh for up to 10 days, if they are not stored properly, they will only last 5 days.
How to Ripen Plums
Plums will become sweet and juicy at home if they have not been picked too green. Plums that are not yet ripe can be left at room temperature to ripen. Place Plums on a flat surface with space between the fruit to ripen them. It is best to turn them occasionally so that they will ripen evenly. Once they yield to gentle pressure, they are ripe and ready to eat. Don’t refrigerate Plums until they are ripe; they will not ripen in the refrigerator.
Another natural way to ripen Plums is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Plums, which helps the Plums to ripen more quickly. Do not use plastic bags as they deprive Plums of oxygen and cause them to rot. Keep the paper bag in a dark cool place as excessive heat will also cause the Plums to rot rather than ripen. (Continued on bottom of Page 424)
Adding a banana, apple or avocado to the bag with the Plums will increase the amount of ethylene gas trapped in the paper bag, which will hasten the ripening process. Storing Plums in sealed plastic bags or restricted spaces where they are in too close proximity to each other will cause them to rot.
Handle with Care
Plums are a delicate fruit and bruise easily, so handle them with care.
health benefits of plums
Provide Powerful Antioxidant Protection
Plums in both their fresh and dried version (prunes) have been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances are classified as phenols, and their function as antioxidants has been well documented. These damage-preventing substances are effective in neutralizing a particularly destructive oxygen radical called superoxide anion radical. These antioxidants have also been shown to help prevent oxygen-based damage to fats, such as the fats that comprise a substantial portion of our brain cells (neurons), the cholesterol and triglycerides circulating in our bloodstream and the fats that make up our cell membranes.
Promote Heart Health
Plums also contain catechins, flavonoid phytonutrients that have brought so much attention to the benefits of green tea. Catechins are powerful antioxidants that have many benefits including protecting LDL (“bad”) cholesterol from oxidation; LDL oxidation is a primary step in the development of atherosclerosis. Cholesterol is afforded additional protection by Plums since they are a very good source of vitamin C, which also safeguards LDL from oxidation. In addition, Plums are also a good source of other heart-healthy nutrients, such as vitamin A, potassium and dietary fiber.
Promote Vision Health
Research has found that fruit may be one of your eyes’ best friends. A recent study found that those who eat 3 or more servings of fruit per day have a 36% lower risk of developing age-related macular degeneration (ARM), the primary cause of vision loss in older adults, compared to those who consume less than 1.5 servings daily.
STEP-BY-STEP No Bake Recipes
5-Minute Fresh Plums in Sweet Sauce
Try this great dessert recipe when Plums are in season.
3 Plums
1 TBS apple juice
1 TBS cream honey*
⅛ tsp cinnamon
1/4 tsp almond extract
1 TBS chopped almonds
1. Slice Plums lengthwise into eighths.
2. In a small bowl, stir together the apple juice, honey, cinnamon and almond extract.
3. Spoon mixture over the Plums.
4. Top Plums with chopped almonds.
SERVES 2
Variations…
• Top with your favorite granola.
• Combine the Plums with sliced peaches or nectarines.
• Substitute the cinnamon and almond extract with 1 tsp of lemon juice and 1/2 tsp lemon zest.
• Use walnuts instead of almonds.
• Substitute the almond extract, cinnamon and apple juice with 1 TBS orange juice and 1/2 tsp orange zest.
Fresh Plums in Sweet Sauce
* Cream honey is whipped honey found in most health food stores.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Plums, and I will share them with others through our website at www.whfoods.org.
4 QUICK SERVING IDEAS for PLUMS:
1. Add Plum slices to your cold cereal.
2. Mash peeled Plums and mix them into your oatmeal.
3. Combine Plums, low-fat yogurt and crystallized ginger for a delicious breakfast or snack.
4. For a sandwich with a sweet twist, combine goat cheese, walnuts, fresh sage and Plum slices in a whole wheat pita bread.
3. the best way to prepare plums
Properly preparing Plums helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Plums
Rinse Plums under cold running water before eating. (For more on Washing Fruit, see page 341.)
Removing the Pit
If you want to remove the pit before eating, cut the Plum in half lengthwise, gently twist the halves in opposite directions, then carefully take out the pit.
No Bake Recipes
I have discovered that Plums retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
prunes
highlights
Prunes have recently officially been renamed “dried plums,” a very appropriate name for the dried version of the European plum.
why prunes should be part of your healthiest way of eating
In a study conducted by Tufts University, Prunes outranked all other fruits and vegetables tested for their antioxidant values. Phenolic and carotenoid phytonutrients found in Prunes, such as chlorogenic acid and neochlorogenic acid, betacarotene, alpha-carotene and beta-cryptoxanthin, provide powerful antioxidant protection against the oxidative damage caused by free-radicals. Prunes also are a good source of vitamin A because of their concentration of “provitamin A” carotenoids.
varieties of prunes
Prunes are the dried version of the European plum. Most of Prunes come from the California French Prune plum. A few other varieties of Prunes that are available include:
DRIED MIRABELLES
This fleshy variety is smaller than the average Prune.
SOUR PRUNES
A staple in Middle Eastern and Greek cuisines, they are orange or red in color and have a taste that is a combination of tart and sweet.
the peak season
available year-round.
biochemical consideration
Prunes are a concentrated source of oxalates, and conventially grown Prunes may also contain sulfites, which might be of concern to certain individuals. (For more on Oxalates, see page 725; and Sulfites, see page 729.)
the best way to prepare prunes
Soaking Prunes
If you have Prunes that are extremely dry, soaking them in hot water for a few minutes will help to refresh them. If you are planning on cooking the Prunes, soak them in water or juice beforehand to reduce the cooking time.
Reconstituting Prunes
Pour hot water over Prunes and let sit overnight. Avoid boiling the Prunes as it will cause their skins to split.
Q Is it true that Prunes have very high antioxidant activity?
A Phenolic phytonutrients in Prunes are especially effective at neutralizing the superoxide anion radical, which is a very dangerous oxygen radical that can damage cells.
STEP-BY-STEP No Bake Recipes
15-Minute Dark Chocolate Truffles
Chocolate and Prunes—a winning combination!
1/2 cup pitted Prunes
1/4 cup pitted dates
3 TBS almond butter
1 TBS maple syrup
3 TBS unsweetened cocoa
1/2 cup finely grated unsweetened coconut
1. In a food processor, drop the Prunes and dates through the feed hole one by one. Scrape the processor bowl and run until the Prunes and dates are smooth.
2. Add remaining ingredients except for the coconut. Run until smooth and scrape the bowl as needed.
3. Roll the mixture into 12 one-inch balls and roll in coconut to coat. Refrigerate for at least 1/2 hour.
Preparation Hint: If you don’t have a food processor, this recipe may be done by hand, which, of course, will take longer (but well worth it). Cut dates and Prunes in quarters. Toss with 1 TBS of the cocoa and chop the mixture until minced. Chopping with the cocoa keeps the mixture from sticking together. Place the chopped mixture in a mixing bowl and combine with remaining cocoa, almond butter and maple syrup. Knead the mixture on your cutting board until well combined. This version will be chunkier than those prepared in the food processor. Continue with the recipe as described in Step 3.
MAKES 12 PIECES
Dark Chocolate Truffles
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Prunes, and I will share them with others through our website at www.whfoods.org.
5 SERVING IDEAS for PRUNES:
1. Prunes for Breakfast: For a nourishing breakfast, soak 1 cup diced Prunes in 1/2 cup orange juice overnight in the refrigerator. Serve with chopped almonds or as a topping for pancakes or waffles.
2. Spiced Prunes with Yogurt: Soak 1 cup Prunes in 1/2 cup orange juice, 1/4 tsp cinnamon, 1/4 tsp ground coriander and 2 tsp honey overnight in the refrigerator. Serve with plain yogurt.
3. Prunes with Lemon Sauce: Soak Prunes in warm water until rehydrated. Drain, place in a dessert dish and serve with Quick Lemon Sauce (see page 431).
4. Trail Mix: Combine diced Prunes with other dried fruits and nuts to make homemade trail mix.
5. Prunes and Almond Treat: Slice open a moist Prune and put in a teaspoon of almond butter or a whole almond.
health benefits of prunes
Promote Digestive Health
Prunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter (thereby reducing the risk of colon cancer and hemorrhoids), Prunes’ insoluble fiber also provides food for the “friendly” bacteria in the large intestine. When these helpful bacteria ferment Prunes’ insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.
lemons and limes
highlights
Lemons were so highly prized during the California Gold Rush for preventing scurvy that people were willing to pay up to $1 per Lemon, a price considered costly today and extremely expensive back in 1849. It wasn’t until vitamin C was discovered in 1932 that researchers found it was not the fruits themselves, but the vitamin, that provided protection against the disease. Limes are native to the East Indies and can be found in tropical and subtropical areas around the world. Lemons are a cross between a Lime and a citron, native to either China or India, and have been cultivated for over 2,500 years. In the 18th century, the British navy ordered ships to carry Limes to prevent scurvy, and British sailors became known as “limeys.” Both Lemons and Limes are powerhouses in their ability to enhance the flavor of other foods, so I encourage you use Lemons and Limes to enrich the flavor of your favorite “Healthiest Way of Cooking” recipes.
why lemons and limes should be part of your healthiest way of eating
Lemons and Limes contain unique flavonoid phytonutrients, such as hesperitin and naringenin, which have been found to have powerful antioxidant properties and promote a healthy heart. They are also renowned as excellent sources of vitamin C, the primary water-soluble antioxidant in the body, which helps protect against the oxidative damage caused by free-radicals. Lemons and Limes are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and add great flavor to many dishes, but also because they are low in calories: 1/4 cup of fresh Lemon juice contains only 15 calories! (For more on the Health Benefits of Lemons and Limes and a complete analysis of their content of over 60 nutrients, see page 432.)
varieties of lemons and limes
Lemons
Lemons are scientifically known as Citrus limon. While most Lemons are tart, acidic and astringent, they are also surprisingly refreshing. Lemons are classified as either sour or sweet.
SOUR LEMONS
Sour Lemons include: Eureka Lemons, which have textured skin, a short neck at one end and few seeds; and Lisbon Lemons, which have smoother skin, no neck and are generally seedless.
SWEET LEMONS
Sweet Lemons include Meyer Lemons, a cross between a Lemon and either an orange or mandarin. They have orange-yellow flesh and thin, smooth skin.
Limes
Limes (Citrus aurantifolia) are a small citrus fruit and also come in sour and sweet varieties. Sour Limes contain citric acid, giving them an acidic, tart taste, while sweet Limes lack citric acid and are sweet in flavor. Sweet Limes are not readily available in the United States.
SOUR LIMES
The sour Limes most commonly found in markets, Tahitian Limes, come in two varieties: Persian Limes, which are grown in Florida and are oval, egg-sized fruits, and Bearss Limes, which are grown in California, are smaller than Persian Limes and are seedless.
Key Limes or Mexican Limes are also sour Limes. They are rounder and more yellow than Tahitian Limes. They have a higher acid content and are most renowned as an ingredient for Key Lime pie.
SWEET LIMES
They have lower sugar content than sour Limes but no acidity.
the peak season
Lemons are available year-round with seasonal peaks around May, June and August. Limes are also available year-round but are in peak season from May through October. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest.
biochemical considerations
Lemon and Lime peels are a concentrated source of oxalates, which may be of concern to some individuals. Commercially available Lemon and Lime juice may contain sulfite preservatives. Conventionally grown Lemons and Limes often have a wax coating to help protect their surface and increase their shelf life. Avoiding the wax and the other compounds used on Lemons and Limes is just one of the reasons to choose organically grown Lemons and Limes. (For more on Oxalates, see page 725; Sulfites, see page 729; and Wax Coatings, see page 732.)
3 steps for the best tasting and most nutritious lemons and limes
Enjoying the best tasting Lemons and Limes with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select lemons and limes
As with all fruits, I recommend selecting organically grown varieties of Lemons and Limes whenever possible. (For more on Organic Foods, see page 113.)
Lemons
You can select the best quality Lemons by looking for ones that are fully ripe and heavy for their size with smooth, thin skin. Lemons that give slightly under gentle pressure are usually juicier. Fully ripe Lemons are yellow in color with no green tinge to their skin. An unripe Lemon with a green tinge will be more acidic in flavor. Lemons with thicker peels have less flesh and less juice. Avoid overly mature Lemons that are wrinkled, have soft or hard patches, or are dull in color.
Limes
The best way to select Limes is to look for ones that are heavy for their size, give slightly to gentle pressure and are free of decay and mold. They should have a glossy skin that is deep green in color. Although Limes turn more yellow as they ripen, they are at the height of their lively, tart flavor when they are green. While a few brown spots on the skin will not affect their taste, it is best to avoid Limes that are primarily brown in color as this is an indication of “scald,” which may give them an undesirable moldy taste.
How Do You Know Which Lemons and Limes are Ready to Use?
Lemons that are heavy for their size with smooth skins that are fully yellow in color will have the most juice and best flavor. Limes are best when they are heavy for their size, give slightly to gentle pressure and are deep green in color.
2. the best way to store lemons and limes
Fresh Lemons Can Last Up to 10 Days and Fresh Limes Can Last Up to 7 Days When Properly Stored and Refrigerated
Lemons and Limes continue to respire even after they have been harvested. The faster they respire, the more the Lemons and Limes interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Lemons kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 24 mg per kilogram every hour, while Limes kept at this temperature give off carbon dioxide at a rate over 24 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Lemons and Limes, retain their vitamin content and increase their storage life.
Avoid storing Lemons and Limes in sealed plastic bags or restricted spaces where they are in too close proximity to each other. The resulting limited oxygen exchange and trapping of excessive amounts of ethylene gas naturally produced by the Lemons and Limes will cause them to rot.
Fresh Lemons are juicier when kept at room temperature and will keep for 5 days if not refrigerated. If you are not going to use your Lemons within a few days after purchase, it is best to refrigerate them where they will store for up to 10 days. Even when refrigerated, Meyer Lemons will keep for only 5 days. It is best to refrigerate any Limes that you are not going to use the day you purchase them as they will spoil quickly at room temperature. While Limes that are stored properly will remain fresh for up to 7 days, if they are not stored properly they will only last about 3 days.
How to Ripen Lemons and Limes
Lemons and Limes will not get sweet and juicy after they have been picked. They can get softer at home, but never sweeter or juicer. Lemons and Limes must be picked or purchased ripe.
How to Store Lemon and Lime Juice and Zest
Lemon and Lime juice and zest can also be stored for later use. Place freshly squeezed Lemon or Lime juice in ice cube trays until frozen and then store the cubes in plastic bags in the freezer. Dried Lemon or Lime zest should be stored in a cool and dry place in an airtight glass container.
3. the best way to prepare lemons and limes
Properly preparing Lemons and Limes helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Lemons and Limes
Rinse Lemons and Limes under cold running water before cutting. (For more on Washing Fruit, see page 341.)
Cutting and Juicing Lemons and Limes
Lemons and Limes, like most citrus fruits, will produce more juice when they are not cold, so always juice them when they are at room temperature. Rolling Lemons and Limes under the palm of your hand on a flat surface will also help to extract more juice.
An Easy Way to Prepare Lemons and Limes, Step-by-Step
CHOPPED LEMON RIND
1 With a sharp knife cut between the Lemon peel and white membrane of the Lemon. You will have thin pieces of Lemon peel. 2 Cut Lemon peel lengthwise into thin strips. 3 Cut across strips for chopped rind.
Cut the Lemons and Limes in half and remove the visible seeds from the fruit before juicing or remove them from the juice after you are done juicing.
The juice can be extracted in a variety of ways. You can use a juicer or reamer. Or you can do it the old fashioned way, squeezing by hand.
Grated Zest
Using a hand grater, grate the skin of the Lemon or Lime, being careful to avoid the white membrane beneath the peel as it is bitter. Scrape the grated zest off the underside of the grater. If the recipe calls for Lemon or Lime zest (or rind), make sure that you use fruit that is organically grown since most conventionally grown fruits will have pesticide residues on their skin and Lemons and Limes are often coated with wax. If you use conventionally grown Lemon or Lime to make zest for your tea, you may find wax residues floating on top.
Chopped Rind
With a sharp knife, cut thin strips of peel from the Lemon or Lime, avoiding as much of the white membrane beneath the peel as possible as it is bitter. Use a rocking motion with a chef’s knife and chop peel.
Minced Rind
Use the same method as in chopped rind, but chop peel very fine.
No Bake Recipes
I have discovered that Lemons and Limes retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
HEALTH BENEFITS OF LEMON/LIME PEELS
The colored part of Lemons and Limes contain d-limonene, a flavonoid phytonutrient that acts as a powerful antioxidant and helps prevent oxidative damage to cell structures and DNA. The white pithy portion under the skin also contains flavonoids that help lower LDL (“bad”) cholesterol. Be sure to use organically grown Lemons or Limes to make zest to avoid wax and pesticide residues. While zest adds great flavor to recipes, it can be a stomach irritant for some individuals if consumed in large quantities.
STEP-BY-STEP No Bake Recipes
10-Minute Lime Coconut Cooler
This creamy refreshing beverage is wonderful with any of your favorite Asian recipes.
1 cup canned coconut milk (not non-fat)
1/4 cup Lime juice (1-2 Limes)
cup mint leaves plus mint leaves for garnish
4 TBS honey
2 cups cracked or crushed ice
1. Place all ingredients, except the ice, in a blender and run on medium speed until the honey is dissolved and the liquid is well blended (about 1 minute).
2. Add ice and blend on medium speed for about 5 seconds, until it has the consistency of shaved ice.
3. Pour into two chilled glasses and serve garnished with mint.
Preparation Hint: To crack ice for easier blending, wrap ice cubes in a tea towel and cover them well. Hit with a mallet or the back of a heavy knife until all the cubes are in small pieces.
SERVES 2
Lime Coconut Cooler
Variations…
• Add sliced banana for a richer beverage.
• Try substituting Lemon juice for the Lime juice.
Quick Lemon Sauce*
A versatile sauce that is quick and easy to prepare and complements many types of fruits!
3 TBS cream honey**
2 tsp Lemon juice
1 tsp Lemon zest***
1. Mix all ingredients in a small mixing bowl.
2. Spoon over fresh fruit or low-fat yogurt.
3. Squeeze Lime or Lemon juice and a few drops of tamari (soy sauce) onto avocado slices and enjoy.
* Quick Lemon Sauce may also be made with lime.
** Cream honey is whipped honey found in most health food stores.
*** Use organic Lemons, if possible, to avoid wax coating.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Lemons and Limes, and I will share them with others through our website at www.whfoods.org.
5 QUICK SERVING IDEAS for LEMONS AND LIMES:
1. Sprinkle Lemon juice over spinach and other iron-rich vegetables since its vitamin C will help to make the iron more absorbable.
2. If you are watching your salt intake (and even if you are not), serve Lemon or Lime wedges with meals as their tartness makes a great salt substitute.
3. Squeeze some Lime juice and a few drops of tamari (soy sauce) onto avocado slices and enjoy.
4. Brown Rice with a Zing: Add an easy-to-prepare zing to dinner tonight by tossing seasoned cooked brown rice with garden peas, chicken pieces, scallions, pumpkin seeds, Lime juice and Lime zest.
5. Refreshing Lemonade: Stir together 2 TBS fresh Lemon juice and 2 TBS maple syrup in a glass. Fill glass with 6 oz of water, add ice cubes, and garnish with mint and a Lemon slice.
health benefits of lemons and limes
Promote Optimal Health
Like many of the fruits and vegetables found among the World’s Healthiest Foods, Lemons and Limes contain unique flavonoid compounds that have antioxidant properties. The antibiotic effects of these flavonoids are of special interest. In several villages in West Africa where cholera epidemics had occurred, the inclusion of Lime juice during the main meal of the day was found to have been protective against the contraction of cholera, a disease triggered by Vibrio cholera bacteria.
Additionally, Lemons and Limes are also excellent sources of vitamin C, which is vital to the function of a strong immune system. The immune system’s main goal is to protect you from illness, so a little extra vitamin C may be useful in conditions like colds, flus and recurrent ear infections.
Promote Heart Health
Vitamin C is one of the main antioxidants found in food and the primary water-soluble antioxidant in the body. Vitamin C travels through the body neutralizing any free-radicals with which it comes into contact in the aqueous environments in the body, both inside and outside cells. Since free-radicals can damage blood vessels and can change cholesterol to make it more likely to build up in artery walls, vitamin C can be helpful for preventing the development and progression of atherosclerosis and diabetic heart disease. Lemons and Limes may also provide protection from cerebrovascular diseases (such as strokes) because they contain flavonoid phytonutrients, such as hesperitin and naringenin, whose intake has been associated with lower incidence of these diseases.
Promote Respiratory Health
Lemons and Limes may help support lung health since they are a concentrated source of both vitamin C and flavonoids. Since free-radicals are responsible for causing smooth muscle contraction and airway constriction in asthma, having extra supplies of vitamin C, with its antioxidant ability, on hand can be helpful. Vitamin C also helps breakdown histamine, an inflammatory chemical produced by overly reactive immune cells. Studies have shown that people with low levels of vitamin C in their diets are at a much greater risk—as much as five times greater—of reacting to pollutants in the air. Research also suggests that higher intake of the flavonoids naringenin, hesperitin and quercetin is related to a lower incidence of asthma.
Additional Health-Promoting Benefits of Lemons and Limes
Since Lemons and Limes can be used to add flavor to many dishes yet are low in calories (one quarter cup of Lemon and Lime juice contains only 15 calories), they are ideal foods for healthy weight control.
Here are questions that I received from readers of the whfoods.org website about Lemons:
Q Are Lemons considered acidic?
A The idea of acidic foods is confusing because it doesn’t necessarily mean that the food itself is acidic (i.e., has a low chemical pH level), but that the food decreases the pH levels in our digestive tract when we eat it. Lemons are a good example of this. They are an acidic food (have a low pH of about 2) that makes the body more alkaline. In other words, they have the effect of increasing the pH in the body when we eat them. In general, animal foods are viewed as more acid-forming and less alkalizing than plant foods. Fruits and vegetables are considered alkalizing in comparison with other foods groups (rutabagas and cranberries are exceptions).
Q Is there anything special I need to do if I want to freeze fresh Lemon juice?
A There is nothing special you need to do to freeze fresh-squeezed Lemon juice, although I have found that it is very convenient to freeze it in ice cube trays so that I can have easy access to small amounts of the juice. After the cubes have frozen, place them in plastic freezer bags. The juice will retain its flavor for about 3 months when frozen.
Q Does Lemon help in reducing body weight?
A No, Lemon or its juice does not help reduce body weight. Lemon can act as a diuretic and increase elimination of water from the body, but the water balance in our body is constantly shifting and is supposed to shift according to our physiological needs. It’s the excess fat stored on our body that we want to get rid of when we lose weight—not the body water that usually accounts for about 60% of our total body weight and that keeps our cells and organ systems healthy.
apples
highlights
Apples were the favorite fruit of the ancient Greeks and Romans, and their popularity has not diminished—the average American consumes 65 fresh Apples each year! Historically, they have been called the “forbidden fruit,” the “fruit of knowledge” and in Norse mythology, “the fruit that promised everlasting youth.” Today, “An Apple a day keeps the doctor away” is a popular adage that reflects their valuable contribution to our “Healthiest Way of Eating.” The original colonists who migrated to North America planted the first Apples here in the early 1600s. Yet, it was Johnny Appleseed, a real person named John Chapman—who walked barefoot across an area of 100,000 square miles in the 1800s planting Apple trees—to whom we often give credit for ensuring that subsequent generations had plenty of these delicious fruits to enjoy.
why apples should be part of your healthiest way of eating
Apples are especially rich in antioxidant nutrients, including flavonoid and phenolic antioxidants and vitamin C. They also contain plenty of soluble and insoluble fiber. Apples are not only fun to eat, but are also easy to pack, making them a quick, convenient snack addition to your “Healthiest Way of Eating.” They are also low in calories: one medium Apple contains 81 calories. (For more on the Health Benefits of Apples and a complete analysis of their content of over 60 nutrients, see page 439.)
varieties of apples
The Apple is actually a member of the rose family (Rosaceae), with a compartmentalized core that classifies it as a pome fruit. In Latin “pome” means “Apple.” Apples are crisp, white-fleshed fruits with red, yellow or green skin. Depending on the variety, they can be moderately sweet and refreshing or have a pleasant degree of tartness. Over 7,500 varieties of Apples are grown throughout the world, but only a small percentage of them are of commercial importance. Eight varieties represent 80% of the current market in the United States. The following are a few of the most popular varieties in the United States.
Varieties Best Eaten Raw Include:
RED DELICIOUS
This bright red Apple is available year-round and is the most popular variety in the United States. It has thin, tough skin with flesh that is crisp, juicy and sweet. It is best eaten raw. Its flavor and texture do not hold up well when cooked.
FUJI
Crisp and sweet, these large, green-red Apples are usually eaten raw. They are available year-round.
GALA
Sweet, orange-yellow colored Apples that are great addition to salads. They are available year-round.
Varieties Enjoyed Both Raw and Cooked:
GOLDEN DELICIOUS
A variety distinct from the Red Delicious, this golden yellow, freckled fruit is great eaten raw, makes delicious Applesauce and is also suitable for baking a delicious Apple pie. Because Golden Delicious Apples are slower to brown than other varieties when sliced, they are a welcome addition to salads. This Apple is a favorite in Europe and is available year-round.
GRANNY SMITH
Originally from Australia, they are green Apples that are now widely grown on the West Coast of the United States. Notably brisk and tart, they are often the preferred variety for cooked desserts like Apple pie because they retain their shape and texture. They are available year-round. This is the variety featured in the photograph on the first page of this chapter.
MCINTOSH
Grown in the East and Midwest, these green-red Apples are very juicy and slightly tart. They can be enjoyed raw or cooked. They are in season from September through March.
JONATHAN
Jonathans are smaller Apples that have a vibrant red color with yellow undertones. They can be enjoyed raw, cooked in pies or made into Applesauce. They are in season September through March.
PIPPIN
Large greenish-yellow Apples with a red blush. They are great for making Apple butter, jelly and cider.
BRAEBURN
With a red hue layered over a yellow skin tone, Braeburn Apples have a flavor that blends both sweet and tart. They are an excellent choice for salads, pies and sauces.
Varieties Used Primarily for Cooking:
ROME BEAUTY
These red Apples are prized for baking because they hold their shape and retain their flavor well when baked but are rather bland and mealy when eaten raw. They are in season from October through July.
CRAB APPLES
This tiny variety of Apple (about the size of a large cherry tomato) is rarely eaten fresh. They are, however, popular for making jellies and Apple butter because of their high pectin content.
the peak season
In the Northern Hemisphere, Apple season begins at the end of summer and lasts until early winter. These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest. Apples available at other times have been in cold storage or are imported from the Southern Hemisphere.
biochemical considerations
Apples are one of the 12 foods on which pesticide residues have been most frequently found. Conventionally grown varieties also usually have a wax coating to help protect their surface and increase shelf life. To avoid both pesticide residues and the wax coating on Apples, purchase organically grown varieties whenever possible. Dried Apples may be treated with sulfites, which may be problematic for some individuals.
NEW SCIENTIFIC FINDINGS ANTIOXIDANTS FOUND IN APPLE SKINS
The health benefits of Apples do not just come from the fiber, vitamins and minerals they provide but also from their flavonoid phytonutrients, which act as powerful antioxidants. These include quercetin and other polyphenolic compounds that contribute significantly to the total antioxidant activity of Apples, with the peel of the Apple providing greater concentrations of quercetin than the flesh. The concentration of polyphenols in Apples varies between the different varieties with Red Delicious and Northern Spy having the higher concentration and Empire having lower concentrations. One special flavonoid, cyanidin 3-galactoside, is found only in red Apple peels; it has strong antioxidant activity, with laboratory research showing its ability to inhibit the oxidation of LDL cholesterol.
The benefits derived from Apples are attributed to the complex mixture of phytonutrients in the whole fruit, which work together synergistically to provide potent antioxidant protection.
Apples are also one of the foods most commonly associated with allergic reactions in individuals with latex allergies. (For more on Pesticide Residues, see page 726; Wax Coatings, see page 732; Sulfites, see page 729; and Latex Food Allergies, see page 722.)
Poisonous Seeds
Apple seeds, like many fruit seeds, contain compounds called cyanogenic glycosides; when broken down, these compounds can release small amounts of cyanide. While Apple seeds have lower levels than other fruits (like prune and peach pits), they could still pose problems in terms of stomachache or food poisoning. A few seeds chewed by small child could result in poisoning. While the severity of this problem would depend upon many factors, including the person’s health, I don’t think that the potential risk of eating the seeds is worth taking.
3 steps for the best tasting and most nutritious apples
Enjoying the best tasting Apples with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select apples
For the best tasting Apples and those that feature the maximal concentration of vitamins, antioxidants and enzymes, look for ones that are fully ripe. Fully ripe Apples are heavy and firm; they have vibrant color and a fresh aroma. Smelling Apples when you purchase them is a good way to find ones that are fresh and ripe. I have found that yellow and green Apples are best with a slight blush, and heavier Apples have more moisture and therefore are less likely to have a mealy texture. By selecting the best tasting Apples, you will also be getting Apples with the highest nutritional value. As with all fruits, I recommend selecting organically grown Apples at the peak of their season whenever possible. (For more on Organic Foods, see page 113.)
Avoid overripe Apples and ones that are bruised. Overripe Apples are usually very light and will have a mealy texture.
How Do You Know Which Apples are Ready to Eat?
If Apples are heavy and firm with a vibrant color and fresh aroma they are ready to eat.
2. the best way to store apples
Proper storage is an important step in keeping Apples fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Apples Can Last for Up to 7 Days When Properly Stored and Refrigerated
Apples continue to respire even after they have been harvested. The faster they respire, the more the Apples interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Apples kept at a room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 20 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) Refrigeration helps slow the respiration rate of ripe Apples, retain their vitamin content and increase their storage life.
Keep as many ripe Apples at room temperature as you will be able to consume in a day or two. Store the rest in the refrigerator. While Apples that are stored properly will remain fresh for up to 7 days, if they are not stored properly, they will only last about 3 days.
How to Ripen Apples
Apples will become sweet and juicy at home if they have not been picked too green. Apples are best if they are ripe before they are picked, but if the apples you purchase are tart (or are red and yellow Apples, but have green tints to them), you can ripen them by placing them in a paper bag. This is a very natural way to ripen Apples. The paper bag traps the ethylene gas produced by the Apples. The ethylene gas helps the Apples to ripen more quickly, while the paper bag allows for healthy oxygen exchange through the bag. Keep the bag in a dark, cool, well-ventilated place, and the Apples will get sweeter and more flavorful in a few days; excessive heat, however, will cause the Apples to rot rather than ripen. Avoid storing Apples in sealed plastic bags or restricted spaces where they touch each other. The combination of limited oxygen exchange and the excessive amounts of ethylene gas produced under these conditions will cause them to rot. Don’t refrigerate your Apples until they are ripe; they will not ripen in the refrigerator.
How to Speed Up the Ripening of Apples
Adding a banana or avocado to the bag with the Apples will increase the amount of ethylene gas trapped in the bag. The increased amount of gas will hasten the ripening process.
Is It Best to Refrigerate Your Apples After Ripening?
Yes. They will keep in the refrigerator for up to 7 days.
Handle with Care
Be careful not to bruise Apples as this will result in loss of some of their nutritional value.
3. the best way to prepare apples
Properly preparing Apples helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Apples
Rinse your Apples under cold running water. (For more on Washing Fruit, see page 341.)
How to Keep Apples from Turning Brown
Once Apples are cut, the enzymes in the flesh will oxidize, causing them to turn brown. To prevent Apples from turning brown, prepare a bowl of water large enough to hold the quantity of Apples you will be slicing. For every 2 cups of water, add 2 TBS of fresh lemon juice. Add Apple slices to the lemon and water solution as you cut them. When you are done slicing, use a colander to strain the Apples.
Cooking Apples
Some Apples are best used for cooking. If you are going to cook Apples, good choices include Granny Smith, McIntosh, Jonathan and Rome Apples. Apples can be poached, baked or made into a sauce. Vanilla, cinnamon, clove and almond flavoring complement the flavor of Apples.
No Bake Recipes
I have discovered that Apples retain their maximum amount of nutrients and their best taste when they are fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
STEP-BY-STEP No Bake Recipes
5-Minute Apple Treats
Fresh, crisp Apples are a perfect snack any time of day.
1 Apple, sliced 1/2inch thick, unpeeled
4 TBS almond butter Cinnamon to taste 1/4 cup granola
1. Spread one side of sliced Apple with almond butter and sprinkle with cinnamon.
2. Dip the Apple slices into granola to cover the almond butter.
3. Use sweet Delicious, tart Granny Smith, tangy Fuji or your favorite variety of Apple; in seconds, you’ll have a satisfying snack or dessert.
Apple Sundae
SERVES 2
10-Minute Apple Sundae
This is a wonderful way to start the day or end a meal.
2 Apples
2 TBS almond butter
1/4 cup maple syrup
11/2 tsp almond extract
2 TBS chopped almonds
2 TBS grated coconut
1. Coarsely chop almonds and set aside for topping.
2. In a small mixing bowl, blend the almond butter, maple syrup and almond extract until smooth. It should be the consistency of caramel sauce.
3. Cut the Apples into quarters and core. Then cut the quarters into 3 pieces lengthwise and 1/4-inch pieces crosswise. Place in two serving bowls.
4. Drizzle the sauce over the two bowls of Apples and top with almonds and coconut.
SERVES 2
Variations…
• Use different varieties of Apples such as Golden Delicious, Granny Smith and Braeburn for a mixture of taste and color.
• Use the sauce on other fresh fruit such as apricots or pears.
• For breakfast, top Apples with ground flaxseeds before adding the sauce.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Apples, and I will share them with others through our website at www.whfoods.org.
6 QUICK SERVING IDEAS for APPLES:
1. Apples make great on-the-go snacks. They are easy to carry and refreshing to eat.
2. Sliced Apples (either alone or with other fruit) and cheese are a European favorite when it comes to dessert.
3. Add diced Apples to fruit or green salads.
4. Combine diced Apple, low-fat yogurt, chopped walnuts, raisins and honey for breakfast or a snack.
5. Tart Apples combine well with dark greens (spinach, arugula, kale) and sharp cheeses in salads.
6. Apple-Carrot Salad: Combine 1 diced medium Apple, 1 shredded medium carrot, 1/2 cup diced pineapple and 1/4 cup raisins for a great tasting salad.
Q Does Apple juice provide the same nutritional benefits as Apples?
A Unfortunately, Apple juice does not provide the same range of nutritional benefits as do Apples. Not only does it contain none of the fiber in which Apples are so rich, but processing Apples into juice greatly lowers their phytonutrient content. A review article in the May 2004 edition of Nutrition Journal reported that Apple juice obtained from Jonagold Apples by pulping and straight pressing had only 10% of the antioxidant activity of fresh Apples, while juice obtained after pulp enzyming had only 3% of fresh Apples’ antioxidant activity.
An Easy Way to Prepare Apples, Step-By-Step
1 Cut Apples in half. 2 Cut each half in half again and cut out core. 3 Slice each quarter the thickness desired. Place in the bowl of lemon water as you slice.
SLICING APPLES
health benefits of apples
Provide Powerful Antioxidant Protection
Apples are a very important source of flavonoids and phenolic antioxidants. For example, in the United States, 22% of the phenolic compounds consumed from fruits come from Apples, making them the largest source of phenols in the American diet.
Apples are also a rich source of other antioxidants; when compared to many other commonly consumed fruits in the United States, they have been found to have the second highest level of antioxidant activity. Many of the antioxidants found in Apples, including quercetin, catechin, phloridzin and chlorogenic acid, have very powerful activity. In a study that measured the total antioxidant activity of Apples, 100 grams (about 3 1/2 ounces) of whole Apple with peel was found to be equivalent in antioxidant effect to about 1,500 mg of vitamin C. Since the amount of vitamin C in 100 grams of Apples is only about 5.7 mg, this suggests that nearly all of Apples’ antioxidant activity comes from a variety of other compounds, such as these flavonoid phytonutrients.
Promote Heart Health
Apples’ two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke. Apples’ insoluble fiber works like bran, latching onto LDL cholesterol in the digestive tract and removing it from the body, while Apples’ soluble fiber, pectin, reduces the amount of LDL cholesterol produced in the liver. Adding just one large Apple (about ⅔ of a pound) to the daily diet has been shown to decrease serum cholesterol by 8–11%. Eating two large Apples a day has been found to lower cholesterol levels by up to 16%! A large-scale study confirmed that eating high-fiber foods, such as Apples, helps prevent heart disease. People eating the most fiber, 21 grams per day, had 12% less CHD (coronary heart disease) and 11% less CVD (cardiovascular disease) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.
Apples’ flavonoids have been extensively researched and found to help prevent heart disease. A recent meta-analysis of seven prospective studies found that individuals whose diets most frequently included Apples, tea, onions, and broccoli—the richest sources of flavonoids—gained a 20% reduction in their risk of heart disease.
When it comes to heart health, one of the Apple flavonoids of greatest benefit is thought to be quercetin. Quercetin is a potent antioxidant, especially when it teams up with another antioxidant also found in Apples, vitamin C, to bolster the body’s immune defenses. This dynamic antioxidant duo helps prevent the free-radical damage to LDL cholesterol that promotes heart disease.
Apples’ protective effects against free-radical damage to cholesterol have been found to reach their peak at three hours following Apple consumption and drop off after 24 hours, providing yet another good reason to eat a whole fresh Apple a day. As the research shows that both the flesh (which contains the pectin) and the skin (where the flavonoids, including quercetin, are concentrated) have health-promoting benefits, it is best to eat the whole fruit, skin and all.
Promote Digestive Health
When it comes to bowel regularity, Apples’ two types of fiber tackle the job—no matter what it is. Both the insoluble fiber in Apples and their soluble fiber pectin help relieve constipation. The insoluble fiber works like roughage, while the pectin, which is found primarily in the skin, acts as a stool softener by drawing water into the stool and increasing stool bulk. On the other hand, because pectin firms up an excessively loose stool, it’s also used to treat diarrhea.
Promote Lung Health
In several large epidemiological (population) studies conducted in the United Kingdom, Finland and the Netherlands, Apple consumption (a minimum of 2 Apples per week) was found to be inversely linked with asthma (as well as type 2 diabetes), and positively associated with general lung health. Researchers attribute Apples’ protective effects in these conditions to Apples’ high concentration of anti-inflammatory flavonoids, such as quercetin and catechins.
Promote Optimal Health
New research suggests an innovative way that Apples may be able to promote optimal health—by regulating cell-to-cell communication. Researchers at the University of California, Davis, found that Apple extracts were able to protect cells from the effects of tumor necrosis factor—a compound that triggers cell death and promotes inflammation—by inhibiting the signals in its pathway that would otherwise damage or kill cells.
Here are questions that I received from readers of the whfoods.org website about Apples:
Q Can you tell me a little bit about Apple cider vinegar. I was told that it is rich in minerals. Is that true?
A The quality of a vinegar depends on how it was made and upon the ingredients used to make it. The highest-quality vinegars are made from fresh, organically grown fruits, including Apples. The sugars in these fruits make them good candidates for fermentation, and a bacterium called Acetobacter is usually used for the fermentation. (If you notice cloudy strands and translucent shapes floating in your vinegar, this is the Acetobacter.) Potassium, magnesium, phosphorus and calcium are some of the minerals that remain in the vinegar when it is produced in this way.
It would be wrong, however, to overemphasize the value of fermented cider vinegar when it comes to minerals alone. For example, there are less than 2 mg of calcium in a full ounce of fermented Apple cider vinegar. But there may be other benefits to high-quality vinegars. There is preliminary evidence in animals that vinegar may help calcium be better absorbed by rendering it more soluble. In humans, there is initial evidence that vinegar may help slow down the rate at which our stomachs pass food along to our intestines. This slowing down process may mean better control of our blood sugar when we are eating high-carbohydrate meals.
I prefer to purchase organically grown Apple cider vinegar that was made through a traditional fermentation process and that is unfiltered as it retains more nutrients when it is produced that way.
Q What is the benefit of eating a whole Apple compared with one that has been peeled?
A The peel of fruit provides special nutritional benefits, and Apples are no exception. Apple peel is a concentrated source of dietary fiber; in fact, Apples with peel have almost double the amount of fiber compared to ones that are peeled. The peel features most of the Apple’s concentration of pectin, a type of insoluble fiber that helps to regulate proper digestion. In addition, Apple’s flavonoid and phenolic antioxidants are found in much greater amounts in the peel than in the flesh; for example, the peel is rich in rutin, catechin and quercetin, the phytonutrient for which Apples have gained such great recent acclaim. Their benefits must be synergistic since when quercetin was tested by itself in laboratory animals, it had no protective effect. And when Apple flesh and Apple juice were tested, they provided less than a tenth the benefit of whole Apple. Try to buy organically grown Apples so that you can enjoy the whole Apple without having to worry about the pesticide residues and waxes found on the skin of their conventionally grown counterparts.
Q & A WHERE CAN I FIND THE WORLD’S HEALTHIEST FOODS?
One of the great things about the World’s Healthiest Foods is that they are not hard-to-find foods but ones that are widely available in a many different retail outlets. The abundance of shopping alternatives provides something for everyone as the different options also provide their own unique benefits and experiences. Here is an overview of some of the places where you can purchase the World’s Healthiest Foods.
Community supported agriculture (CSAs)
Community supported agriculture (CSAs) are a good resource for organically grown fruits, vegetables, herbs and dairy foods. CSAs are a partnership between food growers and consumers with consumers becoming members of a local farm. Membership money supports the operation of the farm and, in return, members receive a portion of the farm’s food production on a continual basis (usually weekly) throughout the growing season. Since most CSA farmers use organic farming methods, joining a CSA is one way to ensure yourself access to delicious, fresh and nutritionally rich foods that can be enjoyed at the height of their growing season and the apex of their freshness and vitality. Plus, you will be supporting local farmers in their commitment to ecologically sound management of the land and the sustainable production of organically grown foods.
Ethnic food stores
Since some of the World’s Healthiest Foods have Asian, Indian and Latin American origins, ethnic food stores are a great place to shop for these foods. While many of these foods—tofu, lentils and certain herbs and spices—are commonly offered in supermarkets and natural foods stores, going to an ethnic food store still provides an enchanting experience for many people. Buying the World’s Healthiest Foods at ethnic stores will provide you with the opportunity to explore other indigenous foods and spices and learn more about the traditional ways of preparing these healthy foods, expanding your repertoire of ingredients and recipes.
Farmer’s markets
While many people think of farmer’s markets as a novelty place to shop, in fact they are one of the oldest and most traditional ways of buying food. Before the advent of roads, refrigeration and large-scale transportation that contributed to the establishment of supermarkets, most people bought their foods at community markets where farmers would gather to sell their fresh-from-the-field foods. Today, with the interest in fresh and natural foods, farmer’s markets are booming, bringing together small family farmers with health-conscious consumers. Farmer’s markets not only provide you with the opportunity to purchase the World’s Healthiest Foods that are fresh and in season but also provide you with a way to connect with the people who are actually growing the foods that you enjoy eating. In addition, strolling through a farmer’s market and exploring the ripe produce, handmade cheeses, local handicrafts and more is a fun and rewarding activity that can be shared together by friends and family alike.
Home delivery service
In several regions of the country, entrepreneurial businesses have sprung up that cater to people who are not only health conscious but for whom convenience is key. These companies not only offer a wide selection of organic produce and dry goods but also deliver these foods right to your doorstep. And because these businesses don’t have the overhead that stores do, oftentimes they are not only a more convenient way to get your organic produce but a more cost-effective way as well.
Natural food stores
Natural food stores have always been the bastion of healthy foods, supporting the community in attaining the “Healthiest Way of Eating.” With a longstanding commitment to organic foods, natural foods stores offer an extensive selection of foods grown in this sustainable manner. Natural foods stores are a great resource for buying foods such as grains, beans, legumes, nuts and seeds since these stores oftentimes have extensive bulk bin sections where these foods can be purchased at lower costs than offered when they are prepackaged. In addition to small, locally owned stores, natural foods supermarket chains are opening in more and more cities around the country. These stores offer a broad selection of natural and organic foods, including meats, fish and dairy products, while providing an extensive array of organically grown fruits and vegetables.
Supermarkets
As consumers become more interested in whole and organic foods, many supermarkets are responding to this demand and becoming a valuable resource where many of the World’s Healthiest Foods can be purchased. While traditionally you could always find certain varieties of the World’s Healthiest Foods (notably fruits and vegetables) at supermarkets, as more and more foods are produced that are organically grown or additive-free, these healthier versions are now also being offered in many supermarkets. For example, while you could always buy oats in your local supermarket, it is now becoming more and more common to find oats that are organically grown and free of synthetic preservatives on the supermarket shelf. What is also exciting is that organic produce offerings are becoming more and more common as well.
figs
highlights
Figs can trace their history back to the earliest of times with mentions in the Bible and other ancient texts. According to Greek mythology, the luscious, sweet-tasting Fig was presented by the Goddess Demeter as the autumn fruit. Considering their great taste and unique texture, it is no surprise that they have been revered throughout history. Figs are believed to have originated in western Asia and were then brought to the Mediterranean region where they are held in high esteem. There is nothing like the unique taste and texture of fresh Figs; they are deliciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin and the crunchiness of their seeds. I enjoyed the truly fresh taste of Figs just outside of Athens, where farmers picked the Figs just before taking them to the market. Figs have a very short growing season and are extremely perishable. So, be sure to enjoy Figs when they are in season. Although fresh Figs are only available a few months out of the year, you can enjoy dried Figs throughout the year.
why figs should be part of your healthiest way of eating
Like bananas, Figs provide easy-to-pack, convenient potassium power, which is especially important for athletes and those on-the-go. Their rich supply of dietary fiber is important for general health as well as in helping to control weight. Figs are one of the richest sources of phytosterols of all of the World’s Healthiest Foods; phytosterols are plant nutrients that can help reduce cholesterol levels. Figs are an ideal food to add to your “Healthiest Way of Eating” because they are nutritious and taste great. (For more on the Health Benefits of Figs and a complete analysis of their content of over 60 nutrients, see page 446.)
varieties of figs
Figs grow on the Ficus tree (Ficus carica), which is a member of the Mulberry family. There are more than 150 varieties of Figs, which range dramatically in color and subtly in texture. Some of the most popular varieties are:
BLACK MISSION
Blackish-purple skin with pink-colored flesh. This is the variety featured in the photographs in this chapter.
KADOTA
Green skin with purple flesh.
CALIMYRNA
Greenish-yellow skin with amber flesh.
BROWN TURKEY
Purple skin with red flesh.
ADRIATIC
This variety is most often used to make Fig bars; it has light green skin with pink-tan flesh.
DRIED FIGS
Black Mission and Calimyrna are the varieties of Figs that are the most commonly dried. Conventionally grown Figs that are dried usually contain sulfites.
the peak season
Figs are available from May through October (depending on the variety). These are the months when their concentration of nutrients and flavor are highest, and their cost is at its lowest. Dried Figs are available throughout the year.
biochemical considerations
Figs are a concentrated source of oxalates, which might be of concern to certain individuals. Conventionally grown Figs that are dried may contain sulfite preservatives. (For more on Oxalates, see page 725; and on Sulfites, see page 729.)
3 steps for the best tasting and most nutritious figs
Enjoying the best tasting Figs with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select figs
To select the best tasting Figs, look for ones that are fully ripe. These Figs will not only have the best flavor and texture, but fully ripe Figs also feature the most nutrients, including vitamins, antioxidants and enzymes. Fully ripe Figs are plump, have a rich deep color and yield to gentle pressure. They are soft, but not mushy, and exude syrupy nectar from the side opposite the stem. They should have firm stems and be free of bruises. As with all fruits, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
Avoid Figs that are overripe. Overripe Figs are soft and mushy, have a sour odor and will have begun to lose their nutritional value. Overripe Figs should not be eaten as they will have formed free-radicals. Make sure Figs are free of mold.
Since fresh ripe Figs are one of the most perishable fruits, be sure to purchase them only a day or two in advance of when you are planning on eating them.
How Do You Know Which Figs are Ready to Eat?
If fresh Figs are plump and give slightly under gentle pressure, they are ready to eat.
2. the best way to store figs
Proper storage is an important step in keeping Figs fresh and preserving their nutrients, texture and unique flavor.
Fresh Ripe Figs Can Last for Up to 3 Days When Properly Stored and Refrigerated
Figs continue to respire even after they have been harvested. The faster they respire, the more the Figs interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Figs kept at room temperature of approximately 68°F (20°C) give off carbon dioxide at a rate of 50 mg per kilogram every hour. (For a Comparison of Respiration Rates for different fruits, see page 341.) While refrigeration helps slow the respiration rate of ripe Figs, retain their vitamin content and increase their storage life, they will cause Figs to lose some of their flavor. While Figs that are stored properly and refrigerated will remain fresh for 3 days, if they are not stored properly, they will last only 1–2 days.
Dried Figs will stay fresh for several months and can either be kept in a cool, dark, ventilated place or stored in the refrigerator. They should be well wrapped so that they are not overexposed to air, which may cause them to become hard or dry.
How to Ripen Figs
Figs will become sweet and juicy at home after they have been picked or purchased, if they have not been picked too green. Place Figs on a flat surface with space between the fruit to ripen them at room temperature for a day or two. It is best to turn them occasionally so that they will ripen evenly. Once they yield to gentle pressure, they are ripe and ready to eat. If you will not be consuming the Figs immediately after they have ripened, place them in the refrigerator. Don’t refrigerate Figs until they are ripe; they will not ripen in the refrigerator.
Handle with Care
Figs are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare figs
Properly preparing Figs helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Figs
Rinse fresh Figs under cold running water before serving and gently remove stem. (For more on Washing Fruit, see page 341.)
Cutting and Peeling Figs
Fresh Figs can be consumed either peeled or unpeeled, depending upon the thickness of the skin (which differs with variety) as well as personal preference. The soft and sticky inner portion of the Fig makes them difficult to cut. To simplify this process, place them in the freezer for up to an hour before cutting to make them firm and easier to handle. Dip the knife in hot water as you are cutting the Figs to prevent them from sticking to the knife.
Reconstituting Dried Figs
To reconstitute dried Figs, simmer them in boiling water or fruit juice for two minutes.
No Bake Recipes
I have discovered that Figs retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
Here is a question that I received from a reader of the whfoods.org website about Figs:
Q I’ve seen websites that note that dried Figs contain omega-3 essential fatty acids. Is that true, and if so how much omega-3s do Figs contain?
A I have also found several website references to research at various universities revealing the omega-3 content of Figs. However, I can find no published research showing any omega-3 fatty acids in raw or dried Figs. The U.S. Department of Agriculture’s most recent food database, as well as the Food Processor software (ESHA Research, Salem Oregon) we used in the construction of our website, show 0.0 grams of omega-3s in both raw and dried Figs.
In addition, it wouldn’t make sense to me that Figs would be a good source of omega-3 fatty acids. There is less than one gram of total fat in 8 ounces of raw Figs, and over of that fat occurs in either monounsaturated or saturated. About 1/2 occurs as linoleic acid, an omega-6 fatty acid. Not much room would be left here for omega-3s. Until I see research evidence to the contrary, I will continue to assume that dried Figs are not a source of omega-3 fatty acids.
STEP-BY-STEP No Bake Recipes
10-Minute Fig and Fresh Apple Cobbler
Fresh and flavorful, this Fig and apple cobbler is quick and easy to make any time of the year. Choose your favorite type of apple for a treat the family can enjoy for dessert or even for breakfast.
2 small apples
1/4 tsp lemon juice
1 TBS apple juice
4 dried Figs (or fresh when in season)
4 TBS chopped almonds
2 tsp honey
1/2 tsp lemon zest*
1/4 tsp cinnamon
Pinch of cloves
Pinch of allspice
1. Cut apples into quarters. Cut out core and slice fruit into 1/4-inch thick slices. Turn apples and cut across slices for diced apples. In a mixing bowl, toss with lemon and apple juice.
2. Cut the stem off the Figs. Cut Figs into quarters and chop to produce pieces 1/4-inch in size or smaller. Add to the apples.
3. Add the remaining ingredients and toss until well combined. For best nutrition, eat immediately. To chill, cover well and place in the refrigerator for up to 8 hours.
Fig and Fresh Apple Cobbler
SERVES 2
Variations…
• Top with your favorite granola.
• Top with vanilla yogurt.
* Use organic lemon for zest, if possible.
5-Minute Fig Energy Bars
If you are looking for a true Fig bar, here it is. Almonds and Figs make a great combination.
1/2 cup cream honey
1/2 cup almond butter
1/2 cup dried Figs
1/4 cup dried cranberries
1/4 cup chopped almonds
1 cup granola
1. In a mixing bowl, mix the honey and almond butter.
2. Cut the dried Figs into ⅛-inch pieces.
3. Add Figs, cranberries, almonds and granola to the honey and almond butter mixture. Press into a loaf pan. Refrigerate for at least 1 hour. Slice into 1-inch bars.
MAKES 8 BARS
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Figs, and I will share them with others through our website at www.whfoods.org.
4 QUICK SERVING IDEAS for FIGS:
1. When preparing oatmeal or any other whole grain breakfast porridge, add some dried or fresh Figs.
2. Fresh Figs and dried Figs are great in salads, fruit cups, cobblers and with cereal.
3. Stuffed Figs with Cheese: Stuff fresh Figs with goat cheese and chopped almonds for a great hors d’oeuvre or dessert. Alternatively, place Figs with cheese under the broiler for a minute or two to melt the cheese. Broiling exposes the Figs to heat for such a short time that it does not really affect their nutrient content.
4. Figs and Almond Treat: Pierce a hole in the Figs and stuff each with 1 whole almond.
health benefits of figs
Promote Blood Sugar Balance
You probably do not think about the leaves of the Fig tree as one of Fig’s edible parts. But in some cultures, Fig leaves are a common part of the menu and for good reason. The leaves of the Fig have been shown to have anti-diabetic properties and can actually reduce the amount of insulin needed by persons with diabetes who require insulin injections. In one study, a liquid extract made from Fig leaves was simply added to the breakfast of insulin-dependent diabetic subjects in order to produce this insulin-lowering effect.
Promote Heart Health
Serving for serving, Figs are one of the most concentrated sources of phytosterols of all of the World’s Healthiest Foods. Phytosterols can block cholesterol absorption in the body and therefore reduce cholesterol levels.
Figs are also a good source of potassium, a mineral that helps to control blood pressure. Since many people have an inadequate intake of fruits and vegetables, they may be deficient in potassium. Low intake of potassium-rich foods can lead to hypertension.
In the Dietary Approaches to Stop Hypertension (DASH) study, one group ate servings of fruits and vegetables in place of snacks and sweets and also ate low-fat dairy foods. This diet delivered more potassium, magnesium and calcium. Another group ate a “usual” diet low in fruits and vegetables with a fat content similar to the average American Diet. After eight weeks, the group that ate the enhanced diet lowered their blood pressure by an average of 5.5 points (systolic) over 3.0 points (diastolic).
Promote Optimal Weight
Figs are a good source of dietary fiber, especially soluble fiber. Fiber and fiber-rich foods may have a positive effect on weight management. In one study, women who increased their fiber intake with supplements significantly decreased their energy intake, yet their hunger and satiety scores did not change.
Promote Optimal Health
In addition to their blood sugar-stabilizing properties, in in vitro (test tube) studies, Fig leaves have been shown to inhibit the growth of certain types of cancer cells. Researchers have not yet determined exactly which substances in Fig leaves are responsible for these remarkable healing effects.
The Fig fruit is also a good source of manganese, a cofactor of the superoxide dismutase (SOD) enzyme. Manganese-containing SOD protects the mitochondria, the energy producing parts of our cells, from free-radical damage.
Q & A WHAT DOES “GMO” MEAN?
If you’ve shopped in a natural foods store in recent months, you’ve probably seen products bearing the label “GMO-free” or “contains only non-GMO ingredients.” The acronym “GMO” stands for Genetically Modified Organism, which refers to any food product that has been altered at the gene level. Genetically modified foods are also frequently described as “genetically engineered,” “genetically altered” or “genetically manipulated.”
It can be said that modification of plants is not a new phenomenon. For centuries, gardeners and farmers have been crossbreeding different species of plants to create plants that produce heartier, better tasting or more beautiful crops. However, the type of genetic engineering of foods that has caused a groundswell of concern around the world is vastly different from these traditional plant-breeding practices. With modern genetic engineering, genes from an animal, plant, bacterium or virus are inserted into a different organism (most often a plant), thereby irreversibly altering the genetic code—the “blueprint” that determines all of an organism’s physical characteristics—of the organism that received the gene. Through this technology, scientists have created tomatoes with a longer shelf life by adding flounder genes, soybeans that are resistant to weed killers, potatoes that produce their own pesticides and potatoes with jellyfish genes that glow in the dark when they need water. Genetic engineers are also working to develop fruits, vegetables and grains with higher levels of vitamins and foods that contain vaccines against diseases like malaria, cholera and hepatitis.
While proponents of genetic engineering believe that this technology will make it possible to produce enough food to ensure that everyone in the world has enough to eat, farmers, scientists, environmentalists, health professionals and consumers throughout the world are outraged by the growing number of genetically altered foods in our food supply and are very skeptical about the purported benefits of this technology. Since 1996, when the first large-scale commercial harvest of genetically engineered crops occurred in the United States, the percentage of genetically engineered crops grown in the United States has increased to 25%, including 35% of all corn, 55% of all soybeans and nearly half of all cotton. In addition, much of the canola oil produced in Canada comes from genetically manipulated rapeseed. It has been estimated that as many as two-thirds of all food products in grocery stores contain genetically engineered ingredients. In fact, unless you buy exclusively organic, you will likely bring home foods that contain genetically modified ingredients, especially if you purchase foods that contain soybeans, corn or their derivatives (soy oil, soy flour, soy protein isolates, corn oil, corn starch, corn flour and high-fructose corn syrup).
At this point in time, the health risks of consuming genetically altered foods have not been clearly identified, since few studies have been conducted to evaluate the impact of these foods on human health. However, many scientists have speculated that it is likely that these foods will trigger allergic reactions in some people, create new toxins that produce disease and lead to antibiotic resistance and a subsequent resurgence of infectious disease. The impact on the environment may be even more devastating. Many farmers are concerned that it will be impossible to prevent genetically engineered crops from “polluting” organic farms, as the wind and bees will naturally carry pollen from the genetically engineered crops to nearby organic farms. In addition, farmers and environmentalists fear that foods that are genetically engineered to be resistant to herbicides, such as Roundup Ready soybeans, will result in heavier herbicide use, further polluting the groundwater, lakes and rivers. Heavy use of herbicides may also encourage the development of “superweeds” that are resistant to herbicides, which could threaten crops throughout the country. The results of a 1999 study conducted by researchers at Cornell University suggest that genetically engineered crops also endanger wildlife, specifically the Monarch butterfly. These researchers found that nearly half of the Monarch caterpillars that ate milkweed leaves dusted with pollen from genetically engineered corn died within four days. A study conducted one year later at Iowa State University found that plants that neighbor farms of genetically engineered corn are dusted with enough corn pollen to kill Monarch caterpillars.
As more is learned about the environmental and health risks of genetically engineered foods, people around the world are demanding that food producers eliminate these so-called “Frankenfoods” from their products. While the law in the United States does not mandate that foods containing genetically modified ingredients be labeled, many proactive food producers have stopped using these ingredients and are now labeling their products as “GMO-free.” For more information about genetically modified foods, please visit the official website of The Campaign to Label Genetically Engineered Foods at www.thecampaign.org and Earthsave’s webpage at www.earthsave.org.
pears
highlights
Originating in Central Asia, Pears have been cultivated for more than 3,000 years. I tasted the best Pears from a local fruit stand when I was trekking in Africa on my way to Nairobi, Kenya. They were just the right combination of crisp and juicy. I knew then why Homer referred to Pears as the “gift of the gods” in his epic poem, The Odyssey. Considered an item of luxury in the French court of Louis XIV, Pears were brought by the early colonists to America, where the first Pear tree was planted in 1620. Easy to pack and fun to eat, the buttery sweetness of Pears makes them a great between-meal snack, and they can be easily added to your favorite salad or dessert or enjoyed as an appetizer.
why pears should be part of your healthiest way of eating
A good source of dietary fiber, Pears contain flavonoid phytonutrients, including catechins and quercetin, as well as phytosterols, which have been found to be important for a healthy heart. Pears are an ideal food to add to your “Healthiest Way of Eating” not only because they are nutritious and taste great, but also because they are low in calories making them a good choice for weight control: one Pear contains only 98 calories! (For more on the Health Benefits of Pears and a complete analysis of their content of over 60 nutrients, see page 450.)
varieties of pears
There are thousands of varieties of Pears (Pyrus communis), each differing in size, shape, color, flavor and shelf life. Varieties such as Conference, Passe Crassane and Packham, which are popular in other countries, are becoming more widely available in the United States, where the most popular varieties currently include:
ANJOU
These slightly stubby, oval-shaped Pears with smooth, yellow-green skin and creamy flesh are the most abundant of the winter Pears.
BARTLETT
These large, juicy summer Pears turn from dark green to golden yellow when ripe. They are the variety primarily used for canning and exclusively used for drying.
BOSC
These Pears are characterized by their long tapering neck and rough reddish-brown skin. They have a firm, crunchy texture, which makes them perfect for baking and poaching.
COMICE
This squat-shaped, dull green Pear is often considered the sweetest and most flavorful of the common varieties of Pears.
the peak season
Because Pear season varies depending on variety, Pears are available year-round. However, the peak of their season runs from August through October.
biochemical considerations
Pears are one of the 12 foods on which pesticide residues have been most frequently found. Conventionally grown dried Pears may be treated with sulfites, which may be problematic for some individuals. (For more on Pesticide Residues, see page 726; and Sulfites, see page 729.)
3 steps for the best tasting and most nutritious pears
Enjoying the best tasting Pears with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select pears
You will often find that the Pears in the market are not soft. Pears are picked hard because they are very perishable once they have ripened. So, plan to allow a few days for Pears to soften after you purchase them.
When you’re selecting Pears, look for ones that are firm but not too hard, and free from bruises and mold. Don’t feel you have to look for Pears with uniform color because several varieties feature russeting or brown-speckled patches on the skin. Russeting is an acceptable characteristic and may even reflect a more intense flavor. Fully ripened Pears have a delightfully sweet taste and the highest nutritional value since their content of vitamins, antioxidants and enzymes is at its peak. Pears will be juicy, flavorful and ready to eat once they yield to gentle pressure. They have the best taste when they are enjoyed at room temperature. As with all fruits, I recommend selecting organically grown Pears whenever possible. (For more on Organic Foods, see page, 113.)
Avoid overripe Pears, which should not be eaten because they have lost nutritional value and have formed free-radicals. You can recognize overripe Pears because they are soft and brown.
2. the best way to store pears
You can eat Pears crisp or soft depending upon your preference. If you like them crisp purchase them that way at the store and then you won’t need to ripen them. But if you like them soft, either purchase ripe ones or ripen them at home. Proper storage is an important step in keeping Pears fresh and preserving their nutrients, texture and unique flavor.
Fresh Tree-Ripened Pears Can Last for Up to 3 Days When Properly Stored and Refrigerated
Pears continue to respire even after they have been harvested. The faster they respire, the more the Pears interact with air to produce carbon dioxide. The more carbon dioxide produced, the more quickly they will spoil. Placing ripe pears in the refrigerator will help to slow down their respiration rate and keep them fresh for longer.
How to Ripen Pears
To ripen them at room temperature, place Pears standing upright on a flat surface with space between the fruit. Once they yield to gentle pressure, they will be soft and ready to eat. This will usually take from 3 to 5 days.
Another natural way to ripen Pears is to place them in a paper bag for 2 to 3 days. The paper bag traps the ethylene gas produced by the Pears. The ethylene gas helps the Pears to soften more quickly, while the paper bag allows for healthy oxygen exchange through the bag. To speed up ripening, add an apple, banana or avocado to the bag. Keep the paper bag in a dark, cool, ventilated place as excessive heat will cause the Pears to rot rather than ripen. Avoid storing Pears in sealed plastic bags or restricted spaces where they touch each other as this will cause them to deteriorate prematurely.
Is it Best to Refrigerate Your Pears After Ripening?
I suggest refrigerating ripened pears (whether tree-ripened or ripened at home), but I would eat them soon after you ripen them since they get overripe very quickly.
Handle with Care
Pears are a delicate fruit and bruise easily, so handle them with care.
3. the best way to prepare pears
Properly preparing Pears helps ensure that they will have the best flavor and retain the greatest number of nutrients.
Cleaning Pears
Rinse Pears gently under cold running water. (For more on Washing Fruit, see page 341.)
Cutting and Peeling Pears
It is best not to peel Pears as the skin contains many of their nutrients and dietary fiber. This is another reason to select organically grown Pears whenever possible as you will not have the concern over pesticide residues on the skin.
How to Keep Pears from Turning Brown
Once Pears are cut, the enzymes in the flesh will oxidize causing them to turn brown. To prevent Pears from turning brown, prepare a bowl of water large enough to hold the quantity of Pears you will be slicing. For each 2 cups of water, add 2 TBS of fresh lemon juice. Add cut Pears to the lemon and water solution as you cut them. When you are done slicing, use a colander to strain the Pears.
No Bake Recipes
I have discovered that Pears retain their maximum amount of nutrients and their best taste when they are enjoyed fresh and not prepared in a cooked recipe. That is because their nutrients—including vitamins, antioxidants and enzymes—are unable to withstand the temperature (350°F/175°C) used in baking. So that you can get the most enjoyment and benefit from fruit, I created quick and easy recipes, which require no cooking. I call them “No Bake Recipes.”
health benefits of pears
Promote Heart Health
In addition to being a good source of vitamin C, Pears also contain a spectrum of flavonoids. Vitamin C and flavonoids have a synergistic relationship, each helping to improve the antioxidant potential of the other. Vitamin C helps to protect cells from oxygen-related damage due to free-radicals; for example, vitamin C protects LDL (“bad”) cholesterol from oxidation, which is one of the ways in which this vitamin protects against heart disease. The flavonoids contained in Pears—including catechins and quercetin—are antioxidants that have also been linked with cardiovascular disease prevention.
Additionally, Pears are packed with phytosterols. These phytonutrients have been shown to be able to inhibit cholesterol absorption and therefore potentially help to lower cholesterol levels. Yet, Pears’ benefits in relation to cholesterol don’t stop there since they are a good source of dietary fiber, which numerous studies have shown helps reduce cholesterol.
A Hypoallergenic Fruit
Although their hypoallergenicity is not well-documented in scientific research, Pears are often recommended by healthcare practitioners as a fruit less likely to produce an allergic response than other fruits. Particularly in the introduction of first fruits to infants, Pear is often recommended as a safe way to start.
Promote Optimal Antioxidant Status
In addition to the antioxidant vitamin C and flavonoids that Pears contain, they are also a good source of copper. An important trace mineral, copper helps protect the body from free-radical damage via its role as a necessary component of superoxide dismutase (SOD), a copper-dependent enzyme that eliminates superoxide radicals. Superoxide radicals are a type of free-radical generated during normal metabolism as well as when white blood cells attack invading bacteria and viruses. If not eliminated quickly, superoxide radicals damage cell membranes.
Promote Digestive Health
Pear’s fiber does a lot more than just help prevent constipation and ensure regularity. Fiber also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. This may be one reason why diets high in fiber-rich foods, such as Pears, are associated with a reduced risk of colon cancer. Additionally, the fact that low dietary intake of copper seems to also be associated with risk factors for colon cancer serves as yet another reason in support of why this delicious fruit may be very beneficial for digestive health.
STEP-BY-STEP No Bake Recipes
10-Minute Pears with Orange Ginger Topping
Ginger adds a zing to Pears for a savory dessert.
6 oz low-fat vanilla or soy yogurt
3 TBS undiluted frozen orange juice concentrate
1/4 tsp grated fresh ginger
2 TBS honey
2 fresh Pears
SERVES 2
1. Whisk orange juice concentrate, ginger and honey into yogurt until the honey is well incorporated and the mixture is smooth.
2. Cut Pear in quarters and core. Dice into 1/4-inch pieces and divide into 2 dessert dishes.
3. Spoon the yogurt sauce over Pears.
Preparation Hint: If you do not have fresh ginger, 1/2 tsp powdered ginger may be used.
Pears with Orange Ginger Topping
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pears, and I will share them with others through our website at www.whfoods.org.
5 QUICK SERVING IDEAS for PEARS:
1. Serve sliced Pears with gorgonzola, goat or blue cheese for a delightful dessert.
2. Pear and Watercress Salad: Combine Pear slices with watercress, thinly sliced leeks, mustard greens and walnuts for a delicious salad. Serve with Healthy Vinaigrette (page 143).
3. Pear and Millet Porridge (see page 660): Add 1 medium chopped Pear, 1 tsp grated fresh ginger and 1 TBS honey to millet porridge for a pungently sweet breakfast treat.
4. Pears with Lemon Sauce: Drizzle sliced Pears with Quick Lemon Sauce (see page 431).
5. Pears with Almond Cashew Cream: Make cashew cream (page 550) using almond extract. Slice 1-2 Pears and sprinkle with lemon juice. Dip Pear slices in sauce. Optional: sprinkle with cinnamon.
Q & A HOW DO YOU SELECT FRUITS AND VEGETABLES BY COLOR?
The rainbow hues of fruits and vegetables don’t just make these healthy foods attractive to our eyes—they are actually part of the reason that these foods are so healthy in the first place.
That’s because these foods contain nutrients, called phytonutrients, which are unique to plants (phyto = plant) and endow them with their beautiful pigments. Phytonutrients actually provide a lot of benefit to the plant as well as to those whose diets are rich in these plant foods. For example, many of them have powerful antioxidant activity, able to quench free-radicals that could otherwise do harm to our cells and genetic material. Darker colored fruits and vegetables reflect higher concentrations of nutrients and more flavor than those that are pale in color.
Color and nutrients in food
Let’s travel through the spectrum of colors to further explore how eating color-rich foods can also mean eating nutrient-rich foods.
Red-colored foods such as tomatoes, watermelon and grapefruits feature a phytonutrient known as lycopene. This member of the carotenoid phytonutrient family has powerful antioxidant activity, more effective actually than its well-known carotenoid cousin, betacarotene. Lycopene is especially effective at thwarting a free-radical called singlet oxygen and as such is important for protecting the lipid-containing parts of cell membranes from the damage usually caused by that free-radical.
Yellow- and orange-colored foods such as papaya, apricots, carrots and sweet potatoes are rich in the carotenoids, alpha-carotene, betacarotene and beta-cryptoxanthin, which lend them their sunshine-colored hues. Not only do these carotenoids fight free-radicals but they are also converted in the body to retinol, the active form of vitamin A.
Green-colored foods such as spinach, kale, asparagus and other leafy green vegetables are rich in phytonutrients such as chlorophyll and lutein. Chlorophyll is structurally similar to the hemoglobin molecule in our bodies that transports oxygen, although instead of containing iron at its center it contains magnesium. Lutein is a carotenoid antioxidant that has been found to be especially beneficial to vision health since it is concentrated in the eyes.
Blue- and purple-colored foods such as grapes, blueberries, eggplant, black beans and purple potatoes get their royal colors from phytonutrients such as anthocyanins. These flavonoid phytonutrients have many important functions in the body; they improve the integrity of support structures in the veins and the entire vascular system, enhance the effects of vitamin C, improve capillary integrity and stabilize the collagen matrix (the ground substance of all body tissues).
Variation among the same food
Yet, it’s not just different foods that feature different colors. There are certain fruits and vegetables that can be found in an array of colors and therefore offer you an array of nutritional benefits. Green, red or yellow apples? Yellow, white or blue corn? Purple, green or white asparagus? Depending upon which one you choose you will receive different nutritional benefits.
For example, different colored onions contain different levels of nutrients. Of the storage onions, white ones have the least amount overall. Not surprisingly, red and yellow onions contain more quercetin, a flavonoid phytonutrient pigment, than white onions. Red onions also contain more anthocyanin flavonoid phytonutrients than white or yellow ones, which is reflected in their red coloring.
Deeper in color, richer in nutrients
When given the choice I like to eat deeply colored foods. If choosing between two heads of lettuce, I choose the one that has a deeper, richer green color. When choosing between red apples, I usually opt for the one with the more brilliant scarlet color. Not only do deeper, darker colors enrich my sensory experience of a food, but I also feel that they enrich my health as well.
That’s because their deeper colors are often a reflection of their having a greater concentration of phytonutrient pigments. For example, pink grapefruit contains about 27 times more betacarotene than white grapefruit while red bell peppers contain about 18 times more betacarotene than yellow ones and 6 times more than green ones! So, remember that it’s not just color in general that’s important but the intensity of color that can also make a big difference when it comes to the nutritional benefits that you’ll receive from fruits and vegetables.
See color, see better health
To benefit most from these wonderful phytonutrients that nature has provided for us, I think it is important to eat a diet that features a range of colors. Create a salad with vegetables from all parts of the rainbow. Make your dinner plate a spectrum of many deeply colored foods. This way you can help ensure that you are receiving the unique benefits that different phytonutrients have to offer.