There are three things I appreciate about cabbage. One, a single cabbage gives a lot of cut or shredded pieces. Two, it has great shelf life. If I only need part of a cabbage for a recipe, the remaining cabbage seems to last for weeks in my fridge. (Yes, there are varieties of cabbage that are exceptions to this long shelf life.) Three, as I will share later in the post, cabbage is economical (read: cheap).
Are you nuts for nuts? If so, you probably have some favorites. Maybe pecans or walnuts? Peanuts or almonds? Fortunately, no matter your favorites, nuts are a nutritious choice!
Nutritionally, 1/4 cup of just about any nut contains around 200 calories, 14-18g fat, 5-7g protein, 2-4g fiber, and are sources of vitamins and minerals including vitamin E, some B vitamins, magnesium, zinc, potassium, and iron. On their own, nuts are not a significant source of carbohydrates or sodium.
Fun fact I think many people have started to learn over the years: the cans of pumpkin puree on grocery store shelves are from "processing pumpkins" or "canning pumpkins," while the pumpkins we decorate with and carve are "ornamental pumpkins."
Fun fact number two: Illinois is a top state for processing of edible pumpkins. Check out more details from the Illinois Farm Bureau.
Visualize the experience of eating an apple. Hear the crunch. Feel the juice dripping on your chin. Taste the sweet and tart flavors. Ah, it feels like fall!
Nutritionally, 1 medium apple (around 3-inches across) contains around 95 calories, 25g carbohydrate, 4g fiber, and is a source of vitamins and minerals, including vitamin C, folate, and potassium. Like other fruits, apples are not a significant source of fat, protein, or sodium.
My CSA (community supported agriculture) farmer offered me a bundle of small beets. For this CSA, I can pick from a variety of available foods each week. Beets are not a go-to food for me, but the registered dietitian in me enjoys learning about foods, so I took the beets home.
Cabbage comes in many more shapes than light green or dark purple globes. Bok choy – or pak choi – is one of the looser leaf styles of cabbage, and one of the foods in my CSA (community supported agriculture) share for late spring this year.
Like other cabbages, bok choy is a source of vitamins and minerals, including several B-vitamins, calcium, and iron. It does not have much in the way of macronutrients. In fact, 1 cup of shredded raw bok choy contains just 10 calories, 2g carbohydrates, 1g protein, and very little fat.
Some foods I pick for blog posts are from my own curiosity of foods I have never cooked with much. In the case of this blog post, a fellow Extension educator made the request. She was working with a food pantry that had yellow split peas and wanted some recipe options for the pantry clients.
Citrus is a big family, like apples. Let’s see how long of a list I can name: lemons, limes, navel oranges, grapefruit, ugli fruit, cara cara oranges, blood oranges, pomelos, tangerines, and mandarin oranges.
While there are a lot of different types of citrus, nutritionally they are similar: a source of vitamin C, folate, potassium and other vitamins and minerals, a source of carbohydrates and fiber, and no significant amount of sodium, fat, or protein. One medium navel orange contains around 60 calories, 15g carbohydrates, and 3g fiber.
Winter is the season for citrus fruits. Today, let's look at citrus that are available almost all year round in grocery stores: limes, lemons, and orange juice. For a long list naming other citrus fruits, along with shopping and storage tips for citrus fruits, check out How Many Citrus Fruits Can You Name?