July Fruit of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for July is:

The Nectarine

Commonly showcased side by side with peaches, nectarines are a similar, but yet different fruit. The best way to identify the difference between a nectarine and peach is by the lack of fuzz on the nectarine.

Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Today, California grows over 95% of the nectarines produced in the United States.

Nectarines are smaller and smooth skinned golden yellow with large blushes of red. Their yellow flesh has a noticeable pink tinge, with a distinct aroma and a more pronounced flavor. There are more than 100 varieties of nectarine, in freestone and clingstone varieties. In freestone types the flesh separates from the 'pit' easily, while clingstone types cling to the 'pit.' Nectarines are more delicate than peaches and bruise very easily.

Nectarines are low in calories with no sodium or cholesterol. To learn more about the nectarine click here.

Santa Fe Chilled Nectarine Soup
Makes 5 (1-cup) servings
Each serving equals 1/2 cup of fruit or vegetables
Source: California Tree Fruit Agreement

Ingredients

2 lbs (8 small) nectarines cut up
1 cup apple juice
1 cup cranberry cocktail juice
½ tsp salt
½ tsp red pepper flakes
1 Tbsp balsamic vinegar
¼ cup fresh cilantro leaves

Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds, just to chop.

Nutritional Analysis: Calories 162, Protein 2g, Fat 1g, Calories From Fat 6%, Cholesterol 0mg, Carbohydrates 39g, Fiber 4g, Sodium 195mg.

July Vegetable of the Month!!!

The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for July is:

Garlic

For years garlic has been the topic of much folklore. In ancient times, its pungent odor was believed to supply strength and courage to those who ate it. Garlic has been used for numerous things including embalming, warding off evil spirits, and curing everything from the common cold to tuberculosis and broken bones.

Even in modern times, garlic is still being promoted as a health food with medicinal properties. Though garlic is a nutritious food, many of the claims surrounding it are not backed up by research.

Garlic is very popular in the Middle East and Mediterranean countries, India and China. In America, 250 million pounds of garlic are consumed per year and its use is growing.

Garlic is characterized by it’s strong flavor and smell, stemming from its sulfur compounds. It makes a great flavoring agent for a variety of dishes. To learn more about garlic go here.

Roasted Squash with Potatoes & Garlic
Makes 8 servings
Each serving equals 3/4 cup of fruit or vegetables
Source: Wegmans

Ingredients

1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut into 12 equal pieces
4–5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,
4 cloves garlic, peeled and crushed
3 Tbsp olive oil
1 large sprig rosemary

Preheat oven to 425°F. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45–50 minutes, turning once after vegetables are browned on one side.

Option: Squash may be peeled if desired.

Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium 13mg.