Buying and storing tips

Pears are available year-round. Their peak seasons are as follows:

Anjou, Conference, and Bosc: August through May

Bartlett: August through December

Comice: August to March

Passe-Crassane: November through February

Growers pick pears once their sugar levels reach the correct point, but they may still be very firm and green; tree-ripened pears soften to the point of disintegrating. Fresh pears should feel solid, and can be ripened at room temperature; avoid excessively hard fruit. As with all fruit, watch for damaged skin and mushy brown spots, which indicate core spoilage. Tenderness near the stem can indicate ripe fruit. Allow fruit to ripen before refrigerating; it can then be stored in the refrigerator for a few days.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

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Preparation, uses and tips

Mangos are perfect eaten raw, but they should always be peeled, as the skin is very acidic. After peeling, use a sharp knife to cut the flesh away from the large, flat, oval-shaped stone in the center. Eat as-is, or top with yogurt or mix into breakfast cereal. Pieces can be frozen, made into juice, marmalade, compote, or puréed into sauces. Chutney is prepared from unripe, green mangos. Dried mangos are also available in the dried-fruit section of many markets.

Buying and storing tips

Choose semisoft fruit with uniformly smooth skin. A couple of black spots are acceptable as these indicate a very ripe mango (the riper ones are sweeter). Mangos with green areas will ripen at room temperature, although completely green fruit may not. Look for fruit grown in the United States, as imported mangos are often irradiated or sprayed with chemicals banned in the United States. After they are fully ripe, mangos keep a few days in the refrigerator.

Varieties

There are over a thousand varieties of mangos that vary in shape from round to pear-shaped to narrow and oval, and that can weigh up to 4 pounds. Mangos sold in markets are usually not differentiated by variety, but are generally 4 to 5 inches in length and weigh about 8 ounces. One exception is the Manila mango; these are a smaller, golden-yellow variety that are now appearing in markets.

Nutrition Highlights

Mango, 1 cup (sliced)
Calories: 107
Protein: 1g
Carbohydrate: 28g
Total Fat: 0g
Fiber: 3g
*Excellent source of: Vitamin A (1,262.25IU), and Vitamin C(45.71mg)
*Good source of: Vitamin B6 (0.22mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

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Preparation, uses, and tips

Buying and storing tips

Choose richly colored tangerines and expect skin that feels loose on the fruit. As with oranges, tangerines may have green areas on the rind that do not affect taste quality. These often small fruits are best when freshest, but may be stored in the refrigerator for up to two weeks.

Varieties

Among the varieties of tangerine are the Japanese satsuma, a small, sweet, and mostly seedless variety that often appears around the holidays at the end of the year, and is usually available canned; the clementine, grown in Europe, North Africa, and Israel, is sold in markets under its own name. Tangerines are difficult to distinguish from clementines as both are mandarin–bitter orange hybrids; the main difference is that clementines are often seedless.

Nutrition Highlights

Tangerine, 1 (fruit, raw)
Calories: 37
Protein: 0.53g
Carbohydrate: 9.4g
Total Fat: 0.16g
Fiber: 1.9g
*Excellent source of: Vitamin A (772.8), and Vitamin C (25.8mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

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Preparation, uses, and tips

Cocoa and chocolate are used primarily in desserts (cakes, cookies, puddings, ice cream, mousses, tarts) and candies. However, in Spanish and Mexican cuisine, chocolate is used to flavor sauces for seafood and poultry.

Cocoa and chocolate are, in most instances, easy to use in cooking and baking. However, when melting chocolate, be sure to keep its temperature under 120°F, because overheating will alter its flavor. In addition, to avoid clumping, don’t let the melting chocolate come into contact with water. For best results when melting chocolate, break it into small pieces and heat it gently in an uncovered double boiler, stirring constantly.

Buying and storing tips

High-quality chocolate contains a high percentage of cocoa solids. It is brown or dark brown in color, and is glossy. Avoid purchasing chocolate that has a grayish tone, white spots on the surface, or small holes.

Wrapped tightly and protected from humidity and temperature variations, chocolate will keep for several months. It is best stored at room temperature (approximately 65°F). It can also be stored in the refrigerator or the freezer, but doing so may cause a whitish film to appear on the chocolate’s surface, due to the resurfacing of cocoa butter. Although this does not alter the flavor of the chocolate, it adversely affects its appearance.

Varieties

Chocolate products are available in great variety.

Cocoa powder

Cocoa powder is either alkalized or nonalkalized. Alkalized cocoa powder contains potassium carbonate, sodium carbonate, sodium hydroxide, or magnesium, all of which neutralize the naturally occurring acids and make the powder easier to dissolve in liquids. Cocoa powder may also contain added starch (e.g., corn starch) to keep it from caking during storage. Unsweetened cocoa powder is used primarily in baking. Sweetened cocoa powder is often mixed with hot milk or water to produce “hot chocolate” or “hot cocoa.”

Unsweetened chocolate

Unsweetened chocolate contains up to 75 percent cocoa solids, and no added sugar or milk products. It is used primarily for baking, because although it has a chocolate flavor, it is too bitter to eat on its own.

Dark chocolate

Dark chocolate is also known as “bittersweet” or “semisweet” chocolate. It contains a high percentage (up to 75%) of cocoa solids, and little (or no) added sugar. Semisweet chocolate has a rich, intense flavor, and is found in candies and the chocolate morsels (chips) used in baking.

Milk chocolate

Milk chocolate contains powdered or condensed milk; it is a sweet, mild-flavored type of chocolate. It contains approximately 20 percent cocoa solids. Many candy bars are made with milk chocolate.

Baking chocolate

Both semisweet and unsweetened baking chocolates are available. Baking chocolate is sold in one-ounce squares, which are convenient for use in recipes.

Couverture

Couverture is a high-quality chocolate used in making specialty candies and truffles. It contains a high percentage of cocoa solids, which gives it a high gloss.

White chocolate

White chocolate is not really chocolate, since it is not made from cocoa beans. However, it is made from cocoa butter to which milk, sugar, and vanilla extract have been added, and it is similar to chocolate in texture. White chocolate is very sweet.

Nutrition Highlights

Chocolate, 1 bar (sweet, candy) (1.45 oz.)

Calories: 207
Protein: 1.6g
Carbohydrate: 24.4g
Total Fat: 14g
Fiber: 2.2g
*Good source of: Magnesium

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

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Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Preparation, uses, and tips

Avocados are always eaten raw because heating can cause them to become bitter. They can be added to cooked dishes just before serving. Avocado is most commonly used to make the Mexican dip called guacamole, a mixture of mashed avocado, lime juice, tomatoes, and hot peppers. Avocado slices can also be added to salads, sandwiches, or sauces. Mashed avocado is a good spread for toast, bagels, or sandwiches, and can be used to top chili or a baked potato. It makes a healthful replacement for sour cream, butter, or margarine. Avocado halves can be stuffed with tuna, chicken, or crab salad.

To prepare an avocado, slice in half, remove the pit, and scoop out the flesh. Discard the skin and pit. Avocado flesh darkens quickly when exposed to air. While this doesn’t present any health hazard, it makes the avocado look less appealing. To prevent this from occurring, rub avocado slices with lime or lemon juice, or mix about ½ tablespoon of juice into mashed or puréed avocado.

Buying and storing tips

Look for avocados that are heavy for their size and are free of bruises and dark sunken spots. Unripe avocados are hard to the touch. Place them in a brown paper bag at room temperature for two to three days to ripen. They are ready to eat when slightly soft. Once ripe, they should be stored in the refrigerator and used within two to three days. To freeze avocado, remove the skin and pit and purée the flesh with ½ tablespoon of lemon or lime juice per avocado. Pack in an airtight container and freeze for up to five months. Avocado slices and halves do not freeze well.

Varieties

Although there are about a hundred varieties of avocado, only a few are grown and consumed in the United States. The most commonly available variety is the Haas avocado, a dark-green, pebbly skinned avocado grown in California that is available year-round. Fuerte avocados are medium green and have a smoother skin. Grown in California, they are available in the fall and winter. Florida avocados are larger than those from California, have a smoother skin, and are lower in fat. Some jumbo avocados may be slightly lower in fat as well.

Nutrition Highlights

Avocado (raw, all varieties), 1 medium
Calories: 322
Protein: 4g
Carbohydrate: 17g
Total Fat: 29g
Fiber: 13g
*Excellent source of: Folic acid (162.81mcg), Pantothenic acid (2.79mg), Potassium (974.85mg), Vitamin B6 (0.52mg), Vitamin C (20.10mg), and Vitamin E (4.16IU)
*Good source of: Copper (0.38mg), Magnesium (58.29mg), Manganese (0.29mg), Niacin (3.49mg), Phosphorus (104.52mg), and Riboflavin (0.26mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

As subscribed to by Valley Natural Foods.

Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Preparation, uses, and tips

Buying and storing tips

Fresh, quality buffalo is deep red in color, with no marbling of fat.

Check the “Sell By” date on the package. This date indicates the last date the buffalo should be offered for sale. Meat and poultry should be prepared as soon as possible after the date of purchase, and used beyond the Sell By date only occasionally, if at all.

Leave buffalo in its original wrapping, over-wrap with foil to keep meat juices from contaminating other food, and store in the coldest part of the refrigerator. Refrigerate no more than two days for small cuts, three to four days for large cuts. To keep buffalo longer than that, wrap it carefully in freezer paper, over-wrap with plastic, and store in the freezer. Frozen ground buffalo keeps for two to three months; stew meat for three to four months; roasts and steaks for six months to one year.

Defrost frozen buffalo in the refrigerator. Steaks and chops take about 24 hours; allow one to two days for roasts, depending on the size.

To quick-thaw, separate steaks and chops, place them on a microwavable platter in the microwave oven, and defrost for four to eight minutes, depending on size and number, turning the dish halfway through. Place large roasts in a baking dish and defrost for 9 to 24 minutes, depending on size; turn the dish halfway though. Place ground meat in a shallow ceramic or glass baking dish, cover, and defrost three to four minutes, breaking up and turning the meat several times. When defrosting in the microwave, take care not to allow meat to begin cooking.

Varieties

Like beef, buffalo is cut into steaks, roasts, brisket, stew meat, and ground buffalo; it’s also made into hot dogs, jerky, and salami. Beefalo, animals produced by breeding buffalo and cattle, produce meat that tastes and cooks much like beef.

Nutrition Highlights

Buffalo game meat (roasted), 3 oz. (85g)
Calories: 111
Protein: 23g
Carbohydrate: 0g
Total Fat: 2g
Fiber: 0g
*Excellent source of: Niacin (5.35mg), Vitamin B6 (0.39mg), and Vitamin B12 (1.49mcg)
*Good source of: Iron (1.80mg), Phosphorus (187.00mg), Riboflavin (0.21mg), Selenium (10.20mcg), and Zinc (2.16mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

As subscribed to by Valley Natural Foods.

Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Preparation, uses, and tips

Wash mustard greens thoroughly by dunking them several times in a bowl of water and then rinsing in a colander. Then chop or tear into bite-sized pieces. Because of their sharp flavor, mustard greens should be combined with other greens.

To boil

Cook until tender but not mushy, about 10 to 15 minutes.

To sauté

To decrease the bitter flavor of mustard greens, cook them in boiling water for one minute before sautéing. Then sauté in oil until tender, about 15 minutes.

To microwave

Place mustard greens, just with the water clinging to their leaves, in a covered microwave-safe casserole and cook on high for 7 to 10 minutes, until tender. Stir after 4 minutes. Let stand for 3 minutes before serving.

Temper the strong flavor of mustard greens by cooking them with more mild-tasting greens, such as chard or spinach. They also combine well with sweet-flavored vegetables, such as sweet potatoes, corn, or carrots. Chopped mustard greens can also be added to soups or stews to add a pleasant, peppery aspect to these dishes. They are especially good with bean soups. Flavors that go well with mustard greens include vinegar, hot pepper sauces, garlic, chile peppers, and lemon.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

As subscribed to by Valley Natural Foods.

Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Preparation, uses, and tips

Buying and storing tips

Oranges are available year-round, though they are traditionally a winter fruit. Look for heavy oranges with uniform skin. Ripe oranges sometimes retain green streaks or slight russeting due to climatic conditions, but these do not significantly affect taste or quality. Avoid fruit with extremely soft ends or mold spots. Oranges keep well in the refrigerator for two weeks, and the zest from oranges can be frozen.

Varieties

Nutrition Highlights

Orange, 1 large
Calories: 86
Protein: 2g
Carbohydrate: 22g
Total Fat: 0g
Fiber: 4g
*Excellent source of: Vitamin C (97.89mg)
*Good source of: Folic Acid (55.20mcg), Potassium (333.04mg), and Thiamine (0.16mg)

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.

As subscribed to by Valley Natural Foods.

Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions.  Click here to visit Healthnotes.

Invest in a good grinder and grind your coffee beans just before using for the richest flavor. Keep coffee makers clean—the oily residue in the pot affects the flavor of the next brewing. Use two tablespoons of coffee per six ounces of water. There are numerous ways to prepare coffee, but the three most common are filtered, French press, and espresso.

Filtered coffee is made by pouring hot, but not boiling, water through freshly ground or recently purchased ground coffee. The water should pass through the grounds only once.

French press coffee uses a special cylindrical glass container with a filter plate on a plunger. The coffee grounds and hot water steep together for three to four minutes, then pushing down the plunger separates the grounds from the brewed coffee.

Espresso is a high-pressure extraction of the volatile oils of the bean. The espresso machine uses steam and water for a deeper, more intense flavor, with less caffeine and bitterness. Beans selected and roasted specifically for espresso are available. One “shot” of espresso is about 1 ounce. Some espresso drinks, including cappuccino and lattes, are made by steaming milk and adding it in varying proportion to the brewed espresso. Other espresso drinks, such as an Americano, combine espresso with hot water (or cold water for an iced Americano).

Buying and storing tips

Coffee may be purchased in bulk, cans, or vacuum-sealed bags at most health food and grocery stores and in specialty coffee stores. For the best flavor, purchase whole beans and grind them at home just before using. Store whole roasted beans in an airtight container in a cool, dry place for up to two weeks. For longer storage, freeze whole beans for up to three months. Ground coffee can be refrigerated in an airtight container for up to two weeks.

Varieties

There are hundreds of different coffee species, the two most common being robusta and arabica. Robusta is a hardier plant that grows at lower altitudes and produces beans with a harsher flavor and higher caffeine content. The arabica plant grows at high altitudes (3,000 to 6,500 feet) and produces beans with a smoother, more elegant flavor and slightly less caffeine.

Roasting times greatly affect the color and flavor of coffee—the longer the beans are roasted, the stronger the flavor. Among the most popular roasts are American, French, Italian, European, and Viennese. American roast or regular roast beans are medium-roasted for a moderate brew. French roast and dark French roast are heavily roasted, yielding deep chocolate brown beans and producing a stronger coffee. Italian roast are heavily roasted, glossy, brown-black beans that are strongly flavored and used for espresso. European roast contains two-thirds heavy-roast beans blended with one-third regular-roast; Viennese roast reverses those proportions. Instant coffee is a powdered coffee made by heat-drying freshly brewed coffee. Freeze-drying coffee removes water content by means of a vacuum, with the coffee solidly frozen and preserved during the process. Bottled coffee drinks are also available, with milk, sugar, and other sweeteners and flavors.

No matter the variety, all types of coffee contain significant amounts of caffeine, with the exception, of course, of decaffeinated coffee. Decaffeinated coffee is produced by one of two methods. Caffeine can be chemically extracted with the use of a solvent, which must be completely washed out before the beans are dried. Using the Swiss water process, the beans are steamed, then the caffeine-rich outer layers are scraped away. The solvent method compromises the flavor of the coffee. The Swiss water process is considered the most desirable method.

Here is the approximate caffeine content of a variety of coffee products. Keep in mind that the numbers provided are not exact:

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.