New Year's Resolution: Try a new fruit or vegetable

New Year's Resolution: Try a new fruit or vegetable The New Year is the time when people are most motivated to eat healthier and exercise more. The start of a new year gives us an opportunity to 'start over' and make improvements. Researchers call this the "fresh start effect." Broad resolutions such as 'eat healthier' never seem to work. Studies have found that by mid-February most resolutions are forgotten. Instead, try making a fun, S.M.A.R.T. resolution. S.M.A.R.T. stand for Specific, Measurable, Achievable, Results focused and Time-limited. Try something new May I suggest the resolution to try a new fruit or vegetable every week for two months? (For my healthiest choices, see the list of "Richest sources of flavonoid phytonutrients—antioxidant/anti-inflammatory agents"). Many people in the U. S. eat the same few fruits and veggies day after day — with white potatoes, onions, tomatoes, iceberg (head) lettuce, bananas, apples and oranges being the most popular. Increasing the variety of produce eaten is a simple and effective way to eat healthier—and possibly improve your health. Nutrients in the pigment (color) Aim to daily eat a rainbow of different colored fruits and vegetables—such as a red, orange, yellow, green and a blue/purple fruit or vegetable each day. Each color contains different phytonutrients (plant nutrients). In plants, these compounds act as antioxidants, antimicrobials and protection from the sun's harmful UV rays. When eaten, these powerful compounds have been shown to reduce our risk of heart disease, various cancers, help protect our skin and even help protect the neurons in our brain. No one fruit or vegetable has all of the thousands of different phytonutrients. Each fruit or vegetable contains a little different combination of a few hundred phytonutrients. That is why it's important to each a large variety of fruits and vegetables each day. The phytonutrients are in the pigment or color. For example, the orange pigment (color) in vegetables (such as carrots, sweet potatoes, butternut squash, papaya and mangos) contain numerous types of carotenoid nutrients. There are over 600 different types of carotenoids. The numerous types of carotenoids work together to produce the health benefits—such as protecting our vision and keeping our skin, lungs and GI tract healthy. Interestingly, studies have shown that taking a single phytonutrient such as beta carotene, is does not produce the same health benefits. In fact, taking large doses of beta carotene (which are body converts into vitamin A) has been shown to be harmful. Dark colored best When shopping for fresh fruits and vegetables, always select the darkest colored ones. Remember, the phytonutrients are in the pigment or color of fruits and vegetables. That is why white potatoes do not contain any carotenoid phytonutrients contained in orange- colored sweet potatoes. Thus, sweet potatoes are a healthier choice than white potatoes. Likewise, dark purple and black grapes (compared to green grapes) contain much higher amounts of the flavonoid phytonutrient called resveratrol; a compound found to reduce the risk of heart disease. In addition, purple and black grapes contain many types of powerful anthocyanins, another type of flavonoid plant nutrient. (Since anthocyanins are in the red/purple pigment, green grapes do not contain anthocyanins.) Interestingly, Harvard researchers recommend filling up on flavonoid-rich foods to help prevent or slow dementia. This is because animal studies have shown that flavonoid rich foods can block beta-amyloid plaque build-up in the brain. (See listing of flavonoid rich produce.) Finally, darker colored produce contains more of these beneficial nutrients because the longer a fruit stays on the plant, the more phytonutrients it produces to protect itself from the sun's UV rays. For example, dark red strawberries contain more nutrients than less ripe, partially white strawberries. So, when choosing a new fruit or veggie, go with the darkest, ripest ones. Strengthens immunity Emerging research has found that the thousands of different (about 8,000) flavonoid phytonutrients (also called polyphenols) in fruits and vegetables are prebiotics. Prebiotics are food for the beneficial bacteria in our GI tract—where over 70 percent of our immune system lies. When the bacteria ferment (digest) the polyphenols, they produce compounds called metabolites. These have been shown to prevent the activation of genes which make us more susceptible to many cancers, heart disease, diabetes and many other diseases. Although a person may carry a gene for a certain medical condition, the gene must be activated. That is how daily eating a rainbow of different colored fruits and vegetables in sufficient quantities has been shown to reduce these many ailments. Experts recommend eating at least one vegetable (or fruit) for breakfast, two others at lunch and at least three different ones at dinner each day. They emphasize that a diversity of vegetables and fruits is vital. Thus, the best way to eat healthier this coming year, is to aim to daily eat a rainbow of different colored vegetables and fruits. So, when doing your weekly shopping, resolve to buy a colorful new fruit and/or veggie you may never have purchased before. Trying new foods can be fun and enjoyable. You may find a new favorite. Rich sources of flavonoid phytonutrients (antioxidant/anti-inflammatory agents) Black, purple grapes/juice and red wine Dark colored berries (Such as choke berries, blackberries, black currants, boysenberries, blueberries, Ripe strawberries, raspberries and cranberries) Black and dark purple plums Cherries Figs Pomegranates Red-skinned pears, unpeeled Red cabbage Unpeeled purple eggplant Dark red apples, unpeeled Red onion/onion skin of yellow onions Leeks Celery Cruciferous vegetables (Broccoli, kale, cabbage, Brussels sprouts, collard and mustard greens, Swiss chard, arugula) Red leaf lettuce Spinach Citrus fruits (oranges, grapefruit, limes, lemons, etc.) Rainbow Coleslaw 4 ounces shredded cabbage (May use bagged shredded cabbage blend with carrots and red cabbage) 1/3 cup (about 5 tablespoons) dried cranberries, preferably low sugar dried cranberries 1 cup unpeeled, chopped dark red apple, such as Fuji or Gala 1 cup chopped fresh orange sections ½ cup Miracle Whip salad dressing or Marzetti light slaw dressing In a large serving bowl, mix cabbage, cranberries, chopped apple and oranges. Add dressing and mix gently. Personal note: This salad was a hit with school aged kids I was teaching about eating a rainbow. Nutrition Note: This recipe is a powerhouse with four flavonoid rich foods: cabbage, cranberries, apples and oranges. The recipe can be easily cut in half for a small family or doubled for a large gathering. Makes: 8 servings Source: Phyllis Molnar Purple fruit salad 2 cups halved seedless black (dark purple) grapes 2 cups blackberries 2 cups blueberries or raspberries* Lime yogurt dressing topping: 1 ½ cups plain low-fat yogurt 1 tablespoon lime zest 1 tablespoon lime juice 4 teaspoons sugar Wash fruit and pat dry. Cut grapes in half. Combine fruit in a large bowl. Whisk yogurt ingredients together in another bowl. Serve lime yogurt dressing with fruit mixture. Enjoy! *The original recipe calls for 2 plums. However, plums are no longer in season. So, I substituted a berry rich in flavonoids such as blueberries or raspberries. Note: This recipe can be divided in half to make four servings. For 2 servings: combine ½ cup of each fruit. And for the dressing, use about 6 ounces of yogurt with ¾ teaspoon of lime zest, ¾ teaspoon of lime juice and 1 teaspoon sugar. Makes: 8 servings Source: www.eatingwell.com Garden fresh vegetable soup 1 tablespoon olive oil ¾ pound onions (1 large onion), chopped and onion skin* ½ pound carrots, peeled, sliced and cut into half moons 2 large ribs of celery, diced 1 large clove garlic, minced 1 (28 ounce) can diced tomatoes ½ pound shredded green cabbage (about 1/4 a small head) 6 ounces fresh or frozen green beans, cut into 2 ich pieces 1 (32 ounce) carton reduced sodium chicken broth 1 ½ cups water ½ teaspoon salt, or to taste ¼ teaspoon black pepper 1 medium zucchini cut into half moons 1 tablespoon chopped fresh basil (or 1 teaspoon dried basil) 1 large bag (8 ounce) baby spinach 1 (15.5 ounce) can cannellini beans, drained and rinsed, optional Optional toppings: Grated Parmesan cheese or extra virgin olive oil Heat oil in a large stock pot or Dutch oven kettle. Sauté onion for 2 minutes Add carrots, celery and garlic. Cook for 8 minutes, stirring occasionally. Cook until crisp-tender. Add onion skin, tomatoes (undrained), cabbage, green beans, broth, water, salt and pepper. Bring to a boil. Reduce heat. Cover and simmer for 10 minutes. Add zucchini, basil, spinach and cannellini beans, if using. Increase heat to bring to a boil. Then reduce heat to low. Cover and simmer for another 10 minutes or until all vegetables are tender. Remove onion skin before serving. If desired, top with a bit of grated Parmesan cheese (or a drizzle of extra virgin olive oil.) Note: If desired, freeze some of the leftover soup in 2 cup portions to enjoy later. *Nutrition notes: Onion skin is rich in quercetin, one type of flavonoid especially good for heart health. This soup is a delicious way to get 8 different vegetables in just one bowl! Cannellini beans add a bit of protein and fiber. Makes: 14 cups SOURCE: Phyllis Molnar Apple-cranberry pecan spinach salad 3 cups baby spinach ½ apple, unpeeled, cored and thinly sliced or chopped ¼ cup pecan halves (or walnuts) 2 to 3 tablespoons pomegranate arils 2 to 3 tablespoons dried low sugar dried cranberries 2 tablespoons crumbled goat or feta cheese, optional Lemon Vinaigrette (or use a vinaigrette of your choice) ¼ cup extra virgin olive oil ¼ cup apple cider vinegar 1 lemon, juiced and zested 1 tablespoon poppyseeds (optional) To make the vinaigrette, whisk all the ingredients together in a small bowl. This makes enough dressing for four servings of salad. To assemble the salad, place the spinach in a large serving bowl (or 2 small salad bowls). Top with the apple, pecans, pomegranate arils, cranberries and cheese. Drizzle vinaigrette over salad. Gently toss to combine. Makes: 2 servings of salad. (Recipe for salad has been halved. Vinaigrette makes enough for 4 salads. Save extra vinaigrette for salad on another day.) Note: During the winter, when tomatoes are not in-season, apples, cranberries and nuts make delicious salad toppings. Apples, cranberries and pomegranates are rich in flavonoids. SOURCE: www.damdelicious.net