Nutritional articles

Is a tomato a fruit or a vegetable?

Technically, they are fruits. Fruits are the ripened ovary or ovaries of a seed-bearing plant. A vegetable, in contrast, is an herbaceous plant cultivated for an edible part (seeds, roots, stems, leaves, bulbs, tubers, or nonsweet fruits). So, to be really nitpicky, a fruit could be a vegetable, but a vegetable could not be a fruit! So if what you are eating has one or more seeds, it is a fruit (and possibly a vegetable as well!): Eggplants, peapods, and cucumbers all fit the bill. And what about nuts? According to the experts, they are one-seeded fruits as well.

Cooking with the Top 5 Fall Powerfoods

Cooking Tip: To get all of the lycopene benefits of a tomato, the fruit (yes, it's a fruit) must be cooked, canned, or processed (a raw tomato has just a fraction of the antioxidant content). Looking to add something new to the grill? Try grilling a tomato for bruschetta.

Winter Vegetables

In the dark of winter, finding truly tasty vegetables can be a challenge. Skip the out of season tomatoes and head for the root vegetables. They are not the prettiest vegetables in the world, but earthy roots are at their best this time of year. Turnips, parsnips, carrots, celery root and beets are all high in fiber and contain nutrtionally important phytochemicals. We like to roast them to concentrate their flavors, and toss them with fresh herbs and garlic. Boiled and pureed, they make a great change of pace from mashed potatoes.

Added Sugars in Juices

While a glass of apple or orange juice makes up a fruit serving, beware of its sugar content. While "100% fruit juice" has no added sugar, it does contain fructose, a naturally occuring sugar found in fruit. All other fruit drinks with less than 100% juice (labeled "cocktails" or "fruit drinks") have an excess of added sugars. So what to do when you're feeling thirsty? Try diluting juice with half water. Better yet, drink a glass of water (with a squeeze a lime or lemon if you like).

Tip: The Nutrition Facts label will help you figure out how much added sugar there is in a bottled fruit drink. The conversion rate is 4 grams of sugar = 1 teaspoon of sugar (that adds up to a lot of sugar!)

Paint Your Plate

Paint your plate with bright colors for optimum nutrition. From apples, pears, pumpkin, turnips to winter squash, these fruits and vegetables are packed with health-promoting phytochemicals. Phytochemicals (phyto is the Greek word for "plant") fight for your health. Think fight for "phytos". These plant pigments have been shown to enhance fitness, boost immunity, lower cholesterol, slow aging, and even prevent chronic diseases. So this Autumn, let the vibrant colors of fallen leaves, including vivid yellow, orange, dark red, and green, inspire your produce choices so you'll be assured a healthy supply of fight-o-chemicals.

Grocery Shopper's Tip: The brighter the color, the more plentiful the nutrients.

A Pear-fectly Delicious Snack

Juicy, sweet, and available year-round, pears make a great snack and offer a quick source of energy without any fat. Packed with potassium and vitamins A and C, a Bosc or Barlett pear can add fiber to your daily diet. (A medium pear has about 4 grams of fiber). Remember that the fiber is in the skin, so don't peel it before eating!

Ripening tip: Place an unripe pear in a brown paper bag. Loosely seal it and place the bag on the counter overnight. In the morning, you'll have a delicious treat!

Goji Berries

Goji berries, also known as wolfberries, are natives of China, and are only available in this country in their dried form. They are considered one of the richest foods in antioxidants available, boasting several times more antioxidants than a blueberry. They are also high in fiber and fatty acids. They taste like a mix between a cranberry and a cherry; the ones we use in the kitchen are sweetened with pomegranate juice. Legend has it that Chinese master Li Qing Yuen lived to 252 years of age thanks to a daily dose of Goji berries! We're not sure that we believe it, but we do think they make a great addition to salads.

Kimchee

Kimchee is a fermented cabbage (and sometimes radish) dish — made with a mix of garlic, salt, vinegar, chile peppers, and other spices. In Korea, itis served at every meal, either alone or mixed with rice or noodles. And it's part of a high-fiber, low-fat diet that can help against obesity and heart disease. Kimchee is loaded with vitamins A, B, and C, but its biggest benefit may be in its "healthy bacteria" called lactobacilli, found in fermented foods like kimchee and yogurt. This good bacteria helps with digestion,and studies show fermented cabbage has compounds that may prevent the growth of cancer. In South Korea, people having their picture taken say the word "kimchee" the same way English speakers would use say "cheese"!

We serve Kimchee as an accompaniament to Bibimbap, a Korean dish of warm white rice topped with sauteed and seasoned vegetables, beef, a fried egg, and gochujang (chile pepper paste). The ingredients are mixed together, with broth, and eaten as a main course soup.

Kefir

Kefir is a liquid yogurt from the Caucasus Mountains in the former Soviet Union. It is made combining milk with "kefir grains;" a mixture of yeasts and lactobacillus bacteria. Kefir is a considered a probiotic food, meaning it is rich in healthy microbes. Scientists believe these microbes help boost the immune system, and fight many inflammatory diseases. Kefir has long been considered a health drink, and is credited with the longetivity of people in the Caucasus. It's consistency makes it great for smoothies. We are using it in the kitchen to make healthy, low-fat, "creamy" salad dressings.

Perilla

Perilla is also known by its Japanese name, Shiso. Its essential oils provide for an intense and unique taste that could be compared to mint or fennel It is rich in minerals and vitamins, has anti-inflammatory properties and is thought to help preserve and sterilize other foods. It is high in essential fatty acids, and perilla oil can be taken as a supplement. We add perilla leaves to a cucumber salad, where its unusual flavor goes perfectly with ginger, soy, and garlic.