FRESH FACTS

FOR THE WEEK OF FEBRUARY 11, 2008

February has been designated “American Heart Month” since the United State Congress first requested a presidential proclamation back in 1963. Most people know they should make dietary choices that are “heart-healthy”, and a recent cookbook from Rodale Press, “WomenHeart’s ALL HEART Family Cookbook” by Kathy Kastan and Suzanne Banfield (www.Womenheart.org) features 40 foods proven to promote heart health.

Not surprisingly, 28 of the 40 heart healthy foods are fresh produce items: APPLES, ASPARAGUS, AVOCADOS, BANANAS, BEANS, BERRIES, Bran, CARROTS, Dark Chocolate, CRUCIFEROUS VEGETABLES, Flaxseed and flaxseed oil, GARLIC, GRAPES and CHERRIES, Dark leafy GREENS, HERBS and spices, KIWIFRUIT, LEMON and LIMES, LENTILS, SHIITAKE MUSHROOMS, NUTS, Oats, OLIVES and olive oil, ONIONS, SCALLIONS and SHALLOTS, ORANGES, BELL PEPPERS, CHILI PEPPERS, SWEET POTATOES, Quinoa, Salmon, Sea Vegetables, SEEDS, soy products, SPINACH, WINTER SQUASH, Tea, TOMATOES, TROPICAL FRUITS, Whole grains, red wine and Yogurt.

With heart disease still the leading cause of death for both women and men in the United States, the “All Heart Family Cookbook” has a simple message: “eating for a healthy heart is not about what you can’t eat, it’s about all the sublimely delicious foods you can eat.”

Recommendations for heart-friendly breakfast offerings range from a BROCCOLI and Cheddar cheese Strata (an egg casserole) which can be varied by changing the VEGETABLE and the cheese used; ASPARAGUS Frittata; French Toast with ORANGE cream; Baked Oatmeal Pudding filled with NUTS, dried CRANBERRIES, chopped PEARS and BLUEBERRIES; and CHERRY-CORN muffins.

CARROT-GINGER soup, BROCCOLI RABE and Chickpea soup, and a zesty Clam Chowder packed with CARROTS, ONION, BELL PEPPER, GARLIC, THYME, TOMATOES and POTATOES are perfect accompaniments for such luncheon salads as Succotash Salad (EDAMAME, CORN, LIMA BEANS, GARLIC, BASIL, RED ONION and KIDNEY BEANS; APPLE and JICAMA Slaw; Warm KALE Salad seasoned with RED ONIONS, GARLIC, LEMON juice and raisins; and mixed baby GREENS topped with STRAWBERRIES and KIWIFRUIT.

Satisfying heart-healthy entrees include a “Better for You Black BEAN Chili in which almost every ingredient is a heart healthy food (olive oil, ONION, BELL PEPPER, SWEET POTATOE, GARLIC, chili powder, cumin, BLACK BEANS, TOMATOES, GREEN CHILE PEPPERS and chopped AVOCADO for garnish; an EGGPLANT Lasagna that has no pasta; Roasted PEPPERS stuffed with fiber-rich bulgur and omega-3 rich tofu; and Linguine with WALNUT Pesto.

Rice Pudding made with brown rice, PISTACHIO NUTS and dried CHERRIES, PEACH-BLUEBERRY SHORTCAKE; and APPLE-CRANBERRY crisp all prove the cookbook’s theme that even desserts that taste decadent can feature heart-healthy ingredients!

This Week in Fruit

RUBY RED GRAPEFRUIT from Texas growers continues to be among the best FRUIT offerings this week.

CITRUS FRUITS popular for Chinese New Year gift-giving include POMELLOS, ORO BLANCOS, KUMQUATS, BLOOD ORANGES, NAVEL ORANGES and TANGERINES.

HASS AVOCADOS continue in plentiful supply at very reasonable prices.

Sweet-tart varieties of APPLES, including GRANNY SMITH, FUJI and GALA are among the best values. Great for baking into pies, tarts and cobblers.

Also increasing in supply from Chilean orchards are RED and GREEN SEEDLESS GRAPES, with prices decreasing.

Production is at peak levels for Chilean PEACHES, PLUMS and NECTARINES, with prices at very reasonable levels. Keep a paper bag handy to hasten the ripening of hard FRUIT – insert with a BANANA or APPLE and seal for a day or two.

LEMONS are an excellent value by the pre-packaged bag. Use fresh juice in Greek LEMON soup combined with chicken broth, shredded CARROTS, ONION, CELERY, orzo, diced chicken breast, egg yolks, salt and pepper.

As new-crop California STRAWBERRIES begin production, there is also good supply on BLUEBERRIES and BLACKBERRIES from off-shore sources. Top morning oatmeal or waffles with your favorite variety or enjoy a breakfast “sundae” by layering low-fat yogurt, BERRIES and granola in a parfait glass.

Large sizes of D’ANJOU (Winter variety) PEARS are the best value. Cut into small pieces and add to chicken or shrimp salad.

ROMA TOMATOES and vine-ripened TOMATOES are both in plentiful supply at moderate prices. Use fresh slices with BASIL, THYME and ROSEMARY in place of sauce atop pizza.

KIWI FRUIT continue at the economical price range.

Economical prices continue on MANGOS.

PINEAPPLE from Hawaii continues to decrease in price. Look for FRUIT that has a deep green top and a slightly sweet fragrance when sniffed.

BANANAS are a perennial favorite at moderate prices that give a quick boost of energy. For a decadent dessert, dip slices in melted dark chocolate and chopped WALNUTS.

This Week in VEGETABLES

BROCCOLI is plentiful and among this week’s most economical VEGETABLE picks, easy to prepare by steaming as a side dish or enjoying raw with sour-cream HERB dip.

Good selections for salads include ROMAINE, RED LEAF, ICEBERG, GREEN LEAF LETTUCES, along with GREEN CABBAGE and iron-rich SPINACH.

Salad fixings in steady supply include CARROTS, GREEN ONIONS, JICAMA, RADISHES, MUSHROOMS, CELERY and CUCUMBERS.

ASPARAGUS is holding steady at premium prices. Enjoy the tips chopped and stirred into fried rice.

The start of Chinese New Year brings attention to the many wonderful Asian specialties in PRODUCE, including DAIKON RADISH, BEAN SPROUTS, SHIITAKE MUSHROOMS, NAPA CABBAGE, EDAMAME, SNOW PEAS and WATER CHESTNUTS.

ZUCCHINI and YELLOW CROOK NECK SQUASH are among the best values for side dishes, steamed, baked or stuffed. Dice finely and blend with pork to create steamed dumplings.

RUSSET POTATOES are most economical by the pre-packaged bag. Keep the skins on whether roasting or frying to preserve the nutritional value.

SWEET RED ONIONS are in plentiful supply, with prices decreasing. OSO SWEET ONIONS from Chile and SWEET BROWN ONIONS are also good values.

CACTUS LEAVES (NOPALES) are in plentiful supply, a favorite in Latin dishes. Chop and use in salads.

ANAHEIM, JALAPENO and PASILLA CHILIES are all in plentiful supply at economical prices.

Start your spring HERB garden now on your windowsill with such potted selections as CHIVES, BASIL, ROSEMARY, THYME, SPEARMINT, SAGE and ITALIAN PARSLEY. They add flavor to everything from salad dressing to marinades.

This Week in FLORAL

Good values on TULIPS, both in cut arrangements and blooming potted plants. ROSES, CARNATIONS, DAISIES, ALSTROMERIA LILIES, MUMS and ORCHIDS are all plentiful for Valentine’s Day bouquets.

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