Lisa Andrews, MEd, RD, LD provides a few hearty messages about Swiss chard:

  • Swiss chard is super nutritious and a good source of beta-carotene, vitamin C, potassium, vitamin K and fiber.
  • Swiss chard is also high in antioxidants such as lutein and zeaxanthin, both of which are needed for healthy eyes.
  • Swiss chard contains 22% of the Daily Value for iron and 636% for vitamin k!
  • Swiss chard can be used in soup and salad or sautéed for a side dish.
  • One cup of cooked Swiss chard has only 35 calories, 3 grams of protein and 4 grams of dietary fiber.

Five wonderful ways to prepare chard include:

  1. Use chard to stuff chicken and fish. Steam it briefly and then insert it into the middle of the chicken or fish before baking or grilling. It is always great to add seasonings and fresh herbs.
  2. Saute chopped fresh chard lightly with a little fennel, red onions, and pumpkin seeds. Finish it with a little flavored vinegar and serve warm as a fall salad. Add sweet potatoes for even more color, flavor, and nutrients.
  3. Add it to stir fry dishes.
  4. Blend it into a green soup with other green veggies like broccoli and asparagus and finish with a little cream.
  5. Use wilted chard as a bed for grilled chicken or fish. Toss it in a saute pan briefly with a little fresh garlic.

Here is a great "stuffed" recipe you can use for Swiss chard or kale:

Chard or Kale Roll-Ups
Serves: 3 | Serving Size: 3 rolls
Total Time: 35 min | Prep: 10 min | Cook: 25 min

Ingredients:

3 cups pasta sauce
1 bunch of fresh Swiss chard or Lacinato kale, about 9 leaves (or you can use chard or any large green leaf
2 roasted chicken breasts, sliced
1 apple cored and sliced
6 thin slices of gouda or other cheese
grated parmesan cheese for garnish

Directions:

  1. Pour the pasta sauce into a baking pan. Preheat oven to 400 degrees.
  2. Rinse chard or kale leaves then microwave all together for 30 seconds to one minute until they are pliable.
  3. Roll 1 slice of roasted chicken, 1 apple slice, and 1 thin cheese slice up in a chard or kale leaf with the top of the leaf on the outside. Place them seam side down into the sauce.
  4. Bake the kale leaves in the sauce, covered, at 400 degrees, for 25 minutes. Serve on a plate.

Serves 3. Each 3 rolls serving: 322 calories, 8g fat, 4g saturated fat, 0g trans fat, 78 mg cholesterol, 278 mg sodium, 34g carbohydrate, 7g fiber, 19g sugars, 33g protein.

 

 

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Lisa Andrews, MEd, RD shares her social media messages about cabbage below:

  1. Cabbage is a versatile vegetable that is embraced by many cultures.
  2. Cabbage is a member of the Brassicaceae family along with broccoli, cauliflower and Brussels sprouts.
  3. Cabbage comes in a variety of varieties and colors and they vary nutritionally.
  4. Purple cabbage is higher in vitamin C than green cabbage while savoy cabbage contains more iron and calcium.
  5. Cabbage can be added to soup or salad or sautéed as a side dish.
  6. Sauerkraut (fermented cabbage) has become more popular because of its probiotic properties.
  7. One cup of raw cabbage weighs in at just over 20 calories yet it still supplies 2 grams of fiber and a third or more of the daily value for vitamin C.

Choosing and storing cabbage:

  • Head varieties of cabbage last at least a week in the refrigerator when wrapped in plastic.
  • Choose unblemished, compact heads that are heavy for their size, as this means they have not lost their moisture.
  • Leafy cabbages, if fresh looking and firm when purchased, will keep for four or five days.
  • Buy whole heads when possible because cabbage quickly loses its vitamin C when cut.
  • One pound of cabbage yields about six cups of shredded cabbage.

How to prepare cabbage:

To get the most nutrition from cabbage, eat it raw or steamed. Long cooking destroys the vitamin C, and some of the indoles are drained off with the water when cabbage is boiled. Quick cooking also helps to prevent the formation of a strong sulfur smell that develops when cabbage is overcooked.

Tips for Using Cabbage

  • Cabbage is great in winter salads! Put together a coleslaw, or mix cabbage shreds with other greens.
  • Go for some crunch! Shredded cabbage goes great in sandwiches, burritos, and tacos. 
  • Stir shredded cabbage into your favorite soups, stews, and casseroles.
  • Have a sandwich with no bread! Pile your favorite fillings onto a steamed cabbage leaf and roll up tightly. It is easy to steam cabbage leaves in the microwave. Simply microwave one leaf for 30 seconds or until the leaf is soft. Then use as a wrapper to make sandwiches with all of your favorite fillings. 
  • Add cabbage to stir fry dishes.

Fruit Slaw

This is a good introduction to cabbage for children and others who think they don’t like it.

4 cups finely shredded cabbage

3 cups chopped fruit (apples, pears, navel oranges, raisins, pineapple)

1 cup fat-free or low-fat vanilla yogurt

Sprinkling of cinnamon (optional)

Combine all ingredients and serve well chilled.

Download a handout for cabbage now: cabbage-handout

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These tweets about grapes by Lisa Andrews, MEd, RD, LD are perfect for fall!

  • Grapes are one of the most popular fruits consumed and come in a variety of shapes, colors and flavors. There are white or green grapes, purple, red and black grapes.
  • Grapes are botanically a berry and are grown in several parts of the world including California, Italy and the Middle East.
  • Red grapes contain the cancer-fighting chemical called resveratrol. It has also been found to have anti-aging properties.
  • A 1-cup serving of grapes contains just 62 calories, 176 mg of potassium and .8 grams of dietary fiber. A cup of candy would have around 750 calories!
  • Grapes can be eaten solo or added to salads for taste and texture.
  • Frozen grapes make a great, healthy snack or dessert.

Hi-Phy Fruit Salad

Ingredients:

1 cup sliced canned peaches in juice
1 cup skinless red grapes, sliced in half
1 cup diced kiwi
1 cup sliced strawberries
1 tablespoon chopped fresh mint

Directions:

  • Mix all ingredients in medium-sized mixing bowl. Chill until ready to serve.
  • Serve in individual dessert glasses.

Serves 4. Each 3/4 cup serving: 107 calories, 1g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 6mg sodium, 27g carbohydrate, 3g fiber, 20g sugars, 1g protein.

Here is a handout you can download now that has a great message to try grapes! Try-Grapes

Here are more great resources for sugar education:

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Who said white food shouldn't be eaten? Not Lisa Andrews, MEd, RD, LD! Check out her latest info on cauliflower.

Cauliflower is a member of the cabbage family and is white because its thick leaves protect it from the sun.

  • Cauliflower is a source of phytochemicals such as sulforaphane, indole-3-carbinol and Di-indolyl-methane (DIM), which has anti-cancer properties.
  • One full cup of cauliflower contains just 30 calories and 2 grams of dietary fiber.
  • Cauliflower is often mixed with carrots and broccoli to make “California blend” vegetables.
  • Cauliflower is often “riced” and used as a low carbohydrate substitute for potatoes or rice.
  • Cauliflower pizza crust has become popular as consumers seek gluten-free or lower carbohydrate crust options. It is often lower in sodium but read the label to be sure!

We have published are many fun ideas to make cauliflower a culinary treat in your kitchen.

  • Cook them with potatoes and mash together; serve like mashed potatoes
  • Rub with Italian seasonings, tomato paste, and a little olive oil and roast together. Top with cheese.
  • Steam or bake and top with lots of fresh lemon juice. You can even roast a whole lemon with your cauliflower
  • Take a page from Indian cooks who make "Aloo Gobi" or a spicy cauliflower and potato dish that is roasted to perfection.

Aloo Gobi

  • 1 tsp vegetable oil
  • 1 tsp minced garlic
  • 1 tsp grated fresh ginger or 1/2 tsp dried ginger powder
  • 1/2 jalapeno pepper, seeds and stems removed, minced
  • 1 head of caulifower, cored and cut into small florets
  • 1 baking potato, cubed
  • pinch tumeric
  • 1 tsp ground coriander
  • 1/2 tsp ground cumin
  • salt to taste
  • 1/2 cup water

Prepare and measure all ingredients. Heat a large nonstick pan with the oil and saute the garlic, ginger, and pepper together briefly. Add the cauliflower, potato, and water. Cover and bake for 35 minutes at 350 degrees. Stir well and top with fresh chopped cilantro. And voila you have a beautiful dish that is very popular in Indian restaurants in the US.

 

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Lisa Andrews, MEd, RD, LD is at it again with some great social media messages for figs:

  1. Figs date back 80 million years!  There are over 750 known species of figs.
  2. A serving of 3 large, fresh figs has 140 calories and 5.5 grams of dietary fiber.
  3. Fresh figs contain about 25 calories per ounce whereas fig cookies contain about 110 calories per ounce.
  4. Almost 100% (98%) of the supply of figs in the US come from California.
  5. A 3 ½ oz. serving of dried figs gives you 162 mg of calcium, which is 16% of the Daily Value.
  6. Figs do best in hot, dry climates like the Mediterranean.

Kitchen hacks for figs:

  1. They are delicious when sliced in quarters and eaten fresh.
  2. They can be served on green salads and go particularly well in an arugula salad.
  3. They are delicious served with berries or any fresh fruit.
  4. You can use them to top plain yogurt.
  5. You can put them on pizza!
  6. Add them to grilled veggies for a delicious treat.

Here is a recipe for a Fig Apple Galette you can download and use as a handout now. Apple-Fig-Galette

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Need some sweet tweets? Lisa Andrews, MEd, RD, LD shares a few about peaches.

Peaches. Nothing says “summer” like fresh peaches.  Did you know that Georgia is officially known as “the peach state” in the US?

  • Peaches come in two varieties: clingstone and free stone and originated in China.
  • One peach contains just 59 calories!
  • Peaches may have white or yellow flesh. White flesh peaches tend to be more expensive and are sweeter and less acidic than yellow.
  • Saturn peaches have a flatter shape, similar to a donut, and they are easy to eat out of hand.
  • Peaches are an excellent source of cancer-fighting beta-carotene and vitamin C as well as potassium and fiber.
  • Peaches can be eaten alone as a snack, chopped and added to salads or cereal or cooked into delightful pies or cobblers.
  • One large peach provides about 70 calories and 3 grams of dietary fiber.
  • Buy your peaches in a variety of ripe states from ready to eat right now to a little less ripe. You will have some to eat now and some to eat later.

Here is a fun dessert or snack idea you can make with peaches, apricots, and berries. It is a fresh fruit tart. You do not even need a recipe! Assemble your fruit in a tart pan as shown in our photo. Top with a little bit of apricot or peach preserves and serve fresh. You do not need to fuss with a crust!

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