Strawberries

The strawberry, a member of the rose family, is unique in that it is the only fruit with seeds on the outside rather than the inside. Strawberries have been known since the time of the Greeks and Romans and cultivation of strawberries began in 1624. Commercial growing in America began about 1800 on the east coast of the United States. Strawberries moved west with the pioneers and now there are more than seventy varieties of strawberries, many of which are grown in California and Florida. This familiar fruit is usually available fresh year round with a peak from April to July.

Selection. Look for bright red berries with fresh green caps on. When you remove the caps you tear cells in the berries, activating ascorbic acid oxidase, an enzyme that destroys Vitamin C. Visually check each package, making sure there are no signs of mold growth. If one berry is molded, mold spores will have traveled throughout the entire package. Research has linked mold to some forms of cancer, always avoid moldy berries. When purchasing strawberries by the pound, one-and-a-half pounds equal one quart. This will yield about four cups of sliced strawberries.

Handling & Storage. Use strawberries as soon after harvesting or purchasing as possible. Refrigerator storage does not improve the quality of fresh strawberries. Berries should not be left at room temperature for more than a few hours.

Warm temperatures cause a browning effect in strawberries. The pigments that make strawberries red, anthocyanin, are heat sensitive. They break apart and turn brown when exposed to heat. Strawberries also lose heat-sensitive Vitamin C during browning, heating and cooking. Store unwashed berries loosely covered with plastic wrap in the coldest part of your refrigerator for two to three days at most. Do not wash berries until ready to use. Washing makes them more prone to spoiling.1

Before handling the strawberries, wash hands with soap and warm water for 20 seconds. To wash the strawberries, place the berries in a colander and rinse under cold running water. Do not allow berries to set in water as they will lose color and flavor. After washing, remove the green cap with a plastic-tipped vegetable peeler or paring knife without removing any of the fruit.

Nutrition.
Serving Size: 1 cup sliced fresh strawberries (166 gms)

Calories 50
Protein 1 gram
Carbohydrates 11.65 grams
Dietary Fiber 3.81 grams
Calcium 23.24 mg
Iron 0.63 mg
Magnesium 16.60 mg
Phosphorus 31.54 mg
Potassium 44.82 mg
Selenium 1.16 mg
Vitamin C 94.12 mg
Folate 29.38 mcg
Vitamin A 44.82 IU

Measuring Strawberries
1 1/2 pounds = 2 pints or 1 quart
1 small basket = 1 pint
1 pint = 3 1/4 cups whole berries
1 pint = 2 1/4 cups sliced berries
1 pint = 1 2/3 cup pureed berries
1 cup = about 4 ounces

1Ottawa Farms, Bloomingdale, Georgia • 912-748-3035
Sources: www.fruitsandveggiesmatter.gov
University of Illinois Extension Service

About Cranberries

The American cranberry (Vaccinium macrocarpon) is one of only three North American native fruits that are commercially grown in the United States. Folklore has it that Pilgrims served cranberries at the first Thanksgiving in Plymouth, along with wild turkey and succotash. During World War II, American troops required about one million pounds of dehydrated cranberries a year. Cranberries have been known by many different names. Eastern Indians called them “sassamanesh” while the Cape Cod Pequots and the South Jersey Leni-Lenape tribes named them “ibimi,” or bitter berry. The Algonquins of Wisconsin called the fruit “atoqua.” But it wasn’t until German and Dutch settlers came up with the term “crane berry,” because the cranberry blossom resembles the head and bill of a crane, that we arrive at what we know today as the cranberry.

Nutritional Value. Cranberries are considered a healthy fruit. They contain no cholesterol and virtually no fat and are low in sodium. Various cranberry products may contain substantial levels of dietary fiber and certain vitamins, as well as a variety of photochemicals that may be beneficial to health. Cranberries are a good source of iron and have the highest levels of antioxidants among common fruits.

Selection. Look for fresh cranberries in the fresh produce section of your market from late September to January. Choose berries that are plump and firm. They should range in color from bright red to dark red. Berries with brown spots should be avoided. Dried berries similar to raisins and canned cranberries are also available

Storage. Store fresh cranberries for at least two months in a tightly-sealed plastic bag in the refrigerator. Cooked cranberries can last up to a month in a covered container in the refrigerator. Fresh whole cranberries can be washed, dried, and frozen in airtight bags up to one year at 0 degrees Fahrenheit. To freeze cranberries, check berries and discard any soft ones. Drain them well after washing and put in a moisture- and vapor-proof bag or container and freeze. This is one fruit that needs no processing before freezer storage. Use them from the freezer as you would fresh cranberries.

Preparation. Cranberries are a versatile fruit. They can be used as an appetizer, beverage, with a main dish or in breads, and desserts. The tangy flavor may need a sweetener to make them acceptable to most. To avoid sugar, try mixing cranberries with other fruits that have natural sweetness, such as apples, oranges or apricots.

Grinding or processing together one pound of fresh cranberries and one unpeeled orange and mixing in one cup sugar makes a traditional orange-berry relish. This tasty relish will keep in the refrigerator for up to two weeks. Cranberry sauce is easy to make and will be a hit any time of year. Cranberries are a favorite at Sunday dinners, and family gatherings including Thanksgiving and Christmas Try making and serving your own rather than looking for the canned version. The standard proportion for sweet cranberry sauce is two cups fresh cranberries to one cup sugar to 1/2 cup water. After the cranberries have been sorted and washed, put the ingredients in a saucepan and boil gently for 10 minutes or until the skins pop. Remove from heat, skim and serve hot, or allow to cool first. The sauce can be served gelled. After cooking, pour into a serving dish and set to cool. Another version features 1 cup of raisins soaked in cold water in place of 1/2 cup sugar.

Uses. Traditionally, cranberries were eaten only with holiday meals. Nowadays, cranberries are consumed year round as products come in many forms—fresh, frozen, dried, sauce, juice, and juice blends. Fresh or frozen cranberries can complement almost any recipe. Dried cranberries can be used as a tasty addition to trail mix, desserts, sauces, salsa, and salads or sprinkled over cold or cooked cereals. Dried cranberries also add healthy and tasty additions to quick breads, baked goods, salads, main dishes, and desserts.

Dried cranberries also make a satisfying and healthy snack. Cranberry juice can be enjoyed like any other juice beverage, or it can be mixed into an exciting array of juice recipes. Cranberry sauce is available in two forms, jellied and whole. Cranberry sauce can often be used in recipes when fresh cranberries are not available. Cranberry sauce offers a sweet, fruity complement to a variety of main courses and is often used in salad dressing recipes and desserts.

Health Benefits. Historically, cranberries were used by American Indians as a food, fabric dye, and medicine for a variety of illnesses, including bladder infections. Today, cranberries continue to offer several important health benefits. Besides helping to maintain urinary tract health, recent research has also indicated cranberries to be an excellent source of antioxidants that protect against cancer, heart disease, gum disease, stomach ulcers, and other diseases.

References: Fruit and Tree Nuts Outlook/FTS-295/Nov.19, 2001, Economic Research Service, USDA
Ocean Spray Cranberries, Incorporated.

Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.” Gen 1:29, NIV.

Mushrooms are not a true vegetable in the sense that they do not have any leaves, roots, or seeds, and really don’t need any light to grow. So what exactly is a mushroom? It is a fungus, which grows in the dark and creates more mushrooms by releasing spores. Mushrooms are found all over the world. Ancient Egyptians considered mushrooms to be food for the royals. The French adored the fungus and began harvesting them in caves during the seventeenth century. These famous fungi didn’t reach popularity in the United States until the late 1800s.

Consuming mushrooms that are not edible can lead to symptoms of sweating, cramps, diarrhea, confusion, convulsions, and potentially Result in liver damage, or even death.

Selection: Mushrooms are available all year long and although there are many different varieties, selecting any kind of mushrooms is easy. They should be firm, moisture-free (not dry), have unblemished caps, and be free of mold.

Storage: Place purchased loose mushrooms in a paper bag in the refrigerator. Airtight plastic bags tend to retain moisture and will accelerate spoilage. Properly stored mushrooms will last for approximately five days. Mushrooms can be frozen but they must be cleaned, cooked, and placed in a 1/2 cup or 1 cup container before freezing.

Remember to mark the date on the container, frozen mushrooms will last several months.

Cleaning: Clean mushrooms only when you are ready to use them. Remove any bits of the debris on the surface, rinse with cold running water or gently wipe the mushrooms with a damp cloth, paper towel, or soft brush.

Preparation: Dried mushrooms are intensely concentrated in favor and should be treated more like a seasoning than a vegetable. You’ll need to soak the dried mushrooms in hot water for 20-30 minutes, rinse, then chop, and use. Saving the soaking water and adding it to your sauces or soups will intensify the mushroom flavor. Mushrooms are versatile and may be eaten raw or cooked, whole, sliced or chopped. Certain varieties like shiitake and portobella, must have their stems discarded or used as a flavoring agent, as they are often tough.

Nutrition: Mushrooms are overflowing with protein, B vitamins (riboflavin, niacin and pantothenic), and minerals (selenium, potassium, and copper). They’re low in calories and may have antibacterial substances to help the body. Cooked fresh mushrooms offer the most nutritional benefit versus the canned version that may have more sodium.

Easy Veggie Paella

2 tablespoons canola oil
1 medium onion, chopped
1 teaspoon finely chopped fresh garlic
1 1/4 cups fresh button mushrooms, washed and sliced
1/4 teaspoon red pepper flakes
1 tablespoon minced ginger 1 tablespoon (No-salt Seasoning)
1 cup frozen peas, thawed 1 (15-ounce) can black beans, rinsed and drained
or 1.5 cups cooked beans
2 medium tomatoes, seeded and diced
2 cups cooked long or short grain brown rice
1 teaspoon dried crushed cilantro

Wash hands with warm water for 20 seconds.
Add oil to a large, deep skillet or wok and sauté onions, garlic, and mushrooms until slightly soft. Stir in red pepper flakes, ginger, Seasoning Blend, or other non-salt seasoning, peas, black beans, tomatoes, rice, and cilantro. Heat through, and place on a large serving dish. Makes 4 servings.