TO PEEL OR NOT TO PEEL
The skins of fruits and vegetables are full of nutrients. However, peeling off skin does not necessarily mean you are missing out on valuable nutrients, it depends on the food. For example, the red color in tomatoes and red peppers and the orange color in oranges are phytochemicals that act as antioxidants, which helps protect you from cell damage that may lead to cancers. These pigments and antioxidants are available throughout the fruits and vegetables. On the other hand, peeling other produce, like apples and potatoes, does result in some nutrient loss. For instance, the amount of vitamin C in unpeeled and peeled apples is similar, about 8 milligrams (mg) in apples with skin and 6 mg in apples without the skin. However, about 50 percent of the apple’s fiber is lost. When you peel a potato, you are losing fiber as well as potassium, folate, vitamin C and other important vitamins and minerals. When consuming fruits and vegetables, wash them thoroughly and eat the skins for maximum fiber and antioxidant benefits. Source: Weill Cornell Medical College Women’s Nutrition Connection, April 2016.
EAT MORE RASPBERRIES!
Raspberries have a number of heart and brain-health protective essential nutrients, according to a review of scientific literature published in the January 2016 issue of Advances in Nutrition. Components in raspberries contain anthocyanins, which are known to suppress inflammation, while their high polyphenol content may also help prevent platelet buildup and reduce blood pressure. Raspberries have “potential to help reduce factors contributing to metabolic syndrome, which has implications for diabetes development and overall cardiovascular and brain health,” says lead author Britt M. Burton-Freeman, PhD, MS, Institute for Food Safety & Health, Illinois Institute of Technology. Source: Duke Medicine, April 2016.
TOO MUCH OF A GOOD THING?
Regarding Folic Acid and Folate, the Institute of Medicine (IOM) recommends that most adults consume 400 micro milligrams (mcg) of folic acid per day, a vitamin you’ll find in dark leafy greens, fruit, beans and eggs. But don’t get more than 1000 mcg of folic acid per day, a form of folate used in dietary supplements and fortified foods. Too much can mask vitamin B 12 deficiency, most likely to be seen among people over 50 and older and vegetarians. “Untreated, that can lead to nerve damage, cognitive trouble and even psychiatric problems,” says Consumer Reports ”medical director, Orly Avtzur, MD. Research suggests that daily folic acid supplements of 300 to 800 mcg per day was associated with cognitive decline. Many manufacturers add folic acid to such products as enriched bread, cereal, flour, pasta and rice.
Source: Consumer Reports on Health, April 2016.
ANYTHING LEMON SOUNDS GOOD FOR SPRING!
Betty Crocker’s Luscious Lemon Squares are perfect for a neighborhood coffee or for dessert. Be sure you use fresh lemon juice, not bottled. There’s a lot of difference in flavor!
LUSCIOUS LEMON SQUARES
• 1 cup Gold Medal all-purpose flour
• 1/2 cup butter, softened
• 1/4 cup powdered sugar
• 1 cup granulated sugar
• 2 teaspoons fresh grated lemon peel (zest)
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 2 eggs
• Powdered sugar
Preheat oven to 3500F. Mix flour, butter and powdered sugar. Press in ungreased 8x8x2 or 9x9x2 inches, building up 1/2 inch edges. Bake crust 20 minutes. Beat granulated sugar, lemon zest, lemon juice, baking powder, salt and eggs with electric mixer on high speed about 3 minutes or until light and fluffy. Pour over hot crust. Bake 25 to 30 minutes or until no indentation remains when touched lightly in center. Cool; dust with powdered sugar. Cut into ½ inch squares.
Source: Betty Crocker recipe.
BEST LEMON CURD RECIPE EVER!
Chief Supermarkets carry a quality lemon curd and so does Williams Sonoma but neither compare to one shared by a Bryan lady originally from Wales. Of all the cookies we make at Christmas. Lemon Curd Tarts are the first ones eaten. I make homemade pie crust shells in miniature muffin pans but this year daughter Mary Ann used Pillsbury refrigerated pie crusts for her homemade curd.
LEMON CURD (An English Recipe)
• 1/2 cup butter
• 1 1/2 cups sugar
• 1 1/4 cups strained fresh lemon juice
• 4 large eggs
• 2 tablespoons lemon zest
Melt butter in top of a stainless steel double boiler over simmering water. Add remaining ingredients and blend well. Continue cooking, stirring frequently until thick and smooth, about 25 to 30 minutes. Cool, then store in the refrigerator. To serve, fill miniature tart shells, Curd is also good on English muffins.