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The 14 Best Summer Foods for Weight Loss - #14 Pitted Fruits

Sunday, August 31, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#14 Pitted Fruits

Save apples and oranges for the colder months—summer is the prime time to take advantage of sweet and juicy pitted fruits. Not only are they delicious, Glassman explains that pitted fruits like nectarines are loaded with potassium, while the fiber in plums promotes better digestion.

ezinearticles.com/?Healthy-Eating---
Seeds-Inside---Common-Stone-Fruit-(Dru
pe)&id=4498337
tells us that

- Stone Fruit (or Drupes as they are sometimes referred) usually have a single seed in the centre of a fleshy (fruit) outer protective covering. Stone fruit are nutritious and typically rich in antioxidant vitamins particularly Vitamin C.
- The flesh of stone fruit is designed to protect the seed as it develops, it also acts as an attracting agent for birds and animals who eat the fruit and pass the seed out in their feces.
- Stone fruit of the Prunus Species are apricot, cherry, nectarine, peach, and plum. Plants of the Prunus genus are members of the Rosaceae family.

APRICOT (Prunus armeniaca)
- Apricots are rich in carbohydrates and fibre. They are low in fat and a good source of protein. Apricots provide an excellent source of Vitamin A and Vitamin C and are a good source of Iron.
- Apricots are a seasonal fruit and can be purchased in cans or as dried apricots. Apricots are commonly found it health bars and slices and make an excellent fresh snack or can be mixed through puddings and deserts.

CHERRY (Prunus avium)
- Nutritionally, Cherries are a good source of Vitamin C, Iron and Carbohydrates.
- Cherries are delicious off the tree and can be added to many slices and flavouring in other dishes. Traditional Christmas pudding would not be the same without cherries.

NECTARINE & PEACH (Prunus persica)
- Nectarines are very similar to the Peach. There is also a cross, called a Peacharine.
- Nectarines and peaches are high in Carbohydrates and are a good source of Dietary Fibre. They are Low fat and Low Protein. They are a good source of Vitamin A, Vitamin C and Potassium.

PLUM (Prunus Sp.)
- Plums are a soft flesh fruit with a thin skin. There are several species and varieties ranging from Cherry size plums to large plums the size of an Apricot. Dried plus are typically sold as Prunes and are well known for their high fibre content and related digestive system maintenance.
- Plums are an excellent source of Vitamin A, Vitamin C, Phosphorous and Potassium.

Some Interesting Facts about Drupes:
- Traditional Stone fruit is popular in many countries around the world.
- It is interesting to note that many fruits not normally considered a stone fruit in fact are. The coconut, walnuts, coffee, olives and mango are all recognised as Drupes.
- Aggregate Fruit such as blackberry and raspberry are a collection of multiple drupes, which form a singular fruit.
- Most drupe fruits can be dried and sold all year round. Dried apricots, prunes, coconut (desiccated), coffee, walnuts, cherries and others. This is ideal for export fruit as most fruit begins to decay quickly when picked.

www.foodnetwork.com/recipes/giada-de
-laurentiis/grilled-summer-fruit-recip
e2.html
shares



Grilled Summer Fruit

Serves 6

Ingredients:
Nonstick spray
3 firm but ripe nectarines, halved, pitted
3 firm but ripe purple/black plums, halved, pitted
3 firm but ripe red plums, halved, pitted
6 metal skewers or thick wooden skewers soaked in water 30 minutes
3 tablespoons sugar
*Other fruit substitutions can be apricots and peaches

Directions:
1. Spray the grill rack with nonstick spray and prepare the barbecue (medium-high heat).
2. Thread 1 piece of each fruit on each of 6 skewers so that the cut sides line up and lay flat.
3. Sprinkle the sugar over the cut sides of the fruit. Let stand until the sugar dissolves, about 10 minutes.
4. Place the fruit skewers on the grill cut side down. Grill the fruit until it is heated through and caramelized, about 5 minutes. Transfer 1 fruit skewer to each plate and serve.

Nutritional info per serving:
Calories - 86
Total Fat - 0g
Saturated Fat - 0g
Total Carbohydrates - 21g
Sugar - 18g
Protein - 1g



Watched the neighbourhood "end of summer holidays" fireworks for all the kids who return to school on Tuesday. Unlike summer which still has three wonderful weeks left of the season, this "summer" blog series is indeed finished!

  
  Member Comments About This Blog Post:

JUDY1676 9/1/2014 11:04AM

    Great info!

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LADYRH 9/1/2014 9:14AM

    emoticon Love your posts

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WORKNPROGRESS49 9/1/2014 9:10AM

    emoticon emoticon

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GABY1948 9/1/2014 8:57AM

    Some ideas here I have never tried (grilled fruit) that sound good...thank you for ALL your great blogs!

Have a great holiday!

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GARNDA 9/1/2014 8:44AM

    Hello Edwards ,
I enjoyed reading your blog , thankyou for the imformation and sharing it . Takecare and have a great day . Gary

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NASFKAB 9/1/2014 2:00AM

  thanks so much for sharing all this with us

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SPARKED2BFIT 9/1/2014 1:39AM

    the grilled fruit has me drooling...lol my stomach cant tolerate fresh pineapple but grilled is to die for. so sweet and the natural sugar becomes caramelized...yummo!!

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DEE107 9/1/2014 12:55AM

    thank you for sharing

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The 14 Best Summer Foods for Weight Loss - #13 Whole Grain Salads

Wednesday, August 27, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#13 Whole Grain Salads

We know, salads are the standard summer weight-loss meal. But lettuce eventually gets boring, right? Get out of the mixed greens rut and toss around the idea of a whole grain salad like wheatberry or tabouli. Moore also suggests flavoring your salads with herbs from the garden, so you can go light on the dressing.

www.diabetes.org/mfa-recipes/tips/20
14-03/whole-grain-salads-a-quick.html
tells us How To Make A Basic Grain Salad:

1. To start, choose a whole grain for the base of your salad.

Keep your pantry stocked with your favorite whole grains. Some ideas are brown rice, barley, quinoa, bulgur, whole grain cous cous, and farro. Many dried grains come in quick-cooking varieties, which can be ready in 10-15 minutes. These are a great option for people with limited time to cook. Prepare dried grains with water, and omit any added salt or fat.

You could also use a combination of whole grains and beans or whole grains with starchy vegetables. For example, you could try:
- Brown rice + black beans
- Quinoa + roasted butternut squash
- Bulgur + lentils

2. Add non-starchy vegetables.

A good goal is to fill half of your plate with non-starchy vegetables. Make sure you add plenty of these to your grain salad. Think shredded carrots, diced celery, tomatoes, diced red onion, sauteed spinach, and the like. You can add fresh or cooked veggies to your salad. Feel free to get creative! If cooking, prepare your vegetables with salt-free herbs or spices to add extra flavor. For a list of non-starchy vegetables, check out Non-Starchy Vegetables on diabetes.org.

Adding to the examples from above, here are just a few ideas:
- Brown rice + black beans + pico de gallo, shredded romaine lettuce, and fresh bell pepper slices
- Quinoa + roasted butternut squash + roasted Brussels sprouts and onions
- Bulgur + lentils + steamed green beans and cauliflower

3. Choose a source of lean protein to round out your meal.

If you already chose to add beans or lentils to your dish, they will provide some protein. You could also try some tuna, grilled chicken, hard-boiled egg, sautéed tofu, or another nutritious protien option.

Adding to the examples above, here are some ideas:
- Brown rice + black beans + fresh pico de gallo, shredded romaine lettuce, and bell pepper slices + grilled chicken seasoned with cumin and chili powder
- Quinoa + roasted butternut squash + roasted Brussels sprouts and onions + lean turkey bacon, chopped
- Bulgur + lentils + steamed green beans and cauliflower + sautéed tofu

4. Add some healthy extras for more flavor.

There’s nothing wrong with making some healthy additions to your grain salad! If adding nuts, seeds, avocado, dressings, or another source of healthy fat, keep portions small. Just a tablespoon or two will do most of the time. Other ways to add extra flavor are to add fresh herbs, citrus juices, or a sprinkle of cheese.

Some ideas are shown below:
- Brown rice + black beans + fresh pico de gallo, shredded romaine lettuce, and bell pepper slices + grilled chicken seasoned with cumin and chili powder + guacamole and chopped cilantro
- Quinoa + roasted butternut squash + roasted Brussels sprouts and onions + lean turkey bacon + small drizzle homemade balsamic vinaigrette
- Bulgur + lentils + steamed green beans and cauliflower + sautéed tofu + chopped cashews

www.myrecipes.com/recipe/black-bean-
quinoa-salad-with-basil-lemon-dressing
-10000001160577/
shares



Black Bean-Quinoa Salad with Basil-Lemon Dressing

Makes 10 1-cup servings.

Ingredients:
1 1/2 cups uncooked quinoa
3 cups organic vegetable broth (such as Swanson Certified Organic)
1 (14-ounce) package reduced-fat firm tofu, cut into 1/4-inch cubes
3 tablespoons olive oil, divided
1 1/4 teaspoons salt, divided
1 cup chopped fresh basil
3 tablespoons fresh lemon juice
2 tablespoons Dijon mustard
1 teaspoon sugar
2 teaspoons grated lemon rind
1/2 teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (10-ounce) package frozen baby lima beans
4 cups chopped tomato (about 3 medium)
1/2 cup sliced green onions
1/2 cup chopped carrot
1 (15-ounce) can black beans, rinsed and drained

Preparation:
1. Combine quinoa and vegetable broth in a saucepan; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 15 minutes or until broth is absorbed and quinoa is tender. Remove from heat.
2. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 5 minutes. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add tofu; sprinkle with 1/4 teaspoon salt. Sauté tofu 9 minutes or until lightly browned. Remove from heat; cool completely.
3. Combine remaining 2 tablespoons oil, remaining 1 teaspoon salt, basil, and next 6 ingredients (through garlic) in a large bowl; stir with a whisk until blended. Stir in quinoa.
4. Cook lima beans according to package directions, omitting salt and fat. Cool completely. Add the lima beans, tofu, chopped tomato, green onions, chopped carrot, and black beans to quinoa mixture; stir gently to combine. Store, covered, in refrigerator until ready to serve.

Notes: Quinoa contains more protein than any other grain. Edamame makes a tasty substitute for lima beans in this recipe. For an attractive presentation, serve the salad on a bed of baby greens or spinach.

Nutritional info per 1 cup serving:
Calories: 232
Calories from fat: 24%
Fat: 6.2g
Saturated fat: 0.6g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 1.2g
Protein: 9.8g
Carbohydrate: 35.1g
Fiber: 6.7g
Cholesterol: 0.0mg
Iron: 3.8mg
Sodium: 722mg
Calcium: 68mg




  
  Member Comments About This Blog Post:

PLATINUM755 8/31/2014 5:17AM

    Love the use of whole grains here! Thanks for the share!

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LOOPYLOU0363 8/29/2014 7:34AM

    Love your blogs! Always great information! emoticon

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GLAMNGLOWDIVA 8/28/2014 11:21PM

    I've never tried a salad that way. I really need to, thanks.

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HIKETOHEIGHTS 8/28/2014 6:37PM

    thanks we need a reminder whole grains are good for us
Victoria
Dr. Oz Show Fans Team Co-Leader

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DS9KIE 8/28/2014 9:56AM

    emoticon

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WORKNPROGRESS49 8/28/2014 8:42AM

    emoticon emoticon

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PUPPIES4ME 8/28/2014 7:46AM

    sounds yummie emoticon

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GABY1948 8/28/2014 7:26AM

    emoticon as are all your blogs....but I LOVE whole grains for ANYTHING!

emoticon

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DEE107 8/28/2014 12:31AM

    thank you

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NASFKAB 8/27/2014 11:55PM

  thanks

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144AUTUMN 8/27/2014 11:11PM

  keep up the good work!!

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The 14 Best Summer Foods for Weight Loss - #12 Pears

Monday, August 25, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#12 Pears

Get the term "pear-shaped" out of your mind—this fruit is a part of a winning diet plan. According to Glassman, pears have high levels of pectin, which is known to promote weight loss. They also have 30 percent more potassium than apples and are a great energy booster. This summer, pack pears for an easy snack or try adding them to desserts and salads.

www.nutrition-and-you.com/pears.html tells us that

- Pears offer the crunchiness of apples yet are as juicy as peaches and nectarines. They are widely popular, particularly in the whole of the northern hemisphere, for their unique nutrient qualities.
- Botanically, it is a "pome fruit” produced in the Rosaceae family of trees, in the Pyrus genus. Pome fruit trees are average sized trees found in the semi-tropical regions around the northern hemisphere and also include apple, loquat, medlar...etc.
- Pears are broadly classified based upon their place of origin as Asian-pears and European-pears. Asian varieties feature crispy texture and firm consistency that do not change even after harvesting or storage, making them fit for ready-to-eat. Whereas, European types generally become soft and juicy when allowed them to ripen.
- In structure, pear fruit feature bell or “pyriform” shape; around 5-6 inches long, and weigh about 200 gm. Fresh fruit is firm in texture with mild ‘apple’ flavor. Externally, its skin is very thin; and depending upon the cultivar type, it can be green, red-orange or yellow-orange in color. Inside, it's off white color flesh is soft and juicy. However, in case of completely ripe fruits, its flesh may turn to grainy texture with gritty sensation while cutting with a knife. The center of the fruit is more or less similar to apple in appearance with centrally located tiny inedible seeds.
- Some of the popular Asian varieties are Ichiban Nashi, Shinsui, Shinsieki, and Nijisseki.
- Popular European types are Bartlett, and Comice.
- Pear fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins, which are necessary for optimum health. Total measured antioxidant strength (ORAC value) in pears is 2941 µmol TE/100 g.
- Pears are a good source of dietary fiber. 100 g fruit provides 3.1 g or 8% of fiber per 100g. Regular eating of this fruit may offer protection against colon cancer. Most of the fiber in them is non soluble polysaccharide (NSP), which functions as a good bulk laxative in the gut. Additionally, its gritty fiber content binds to cancer-causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.
- In addition, pear fruit is one of the very low calorie fruits; provides just 58 calories per 100g. A low calorie but high fiber diet may help bring significant reduction in body weight, and blood LDL cholesterol levels.
- They contain good quantities of vitamin C. Fresh fruits provide about 7% of RDA per 100 g.
- They are moderate sources of antioxidant flavonoids phyto-nutrients such as beta-carotene, lutein and zea-xanthin. These compounds, along with vitamin C and A, help protect the body from harmful free radicals.
- The fruit is a good source of minerals such as copper, iron, potassium, manganese and magnesium as well as B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6).
- Although not well documented, pears are among the least allergenic of all the fruits. For the same reason, they are often recommended by health practitioners as a safe alternative in the preparation of food products for allergic persons.
- Pears have been suggested in various traditional medicines in the treatment of colitis, chronic gallbladder disorders, arthritis, and gout.
- Fresh pears are readily available in the stores. While Bartlett variety is a predominant variety during summer, Comice, Seckel, etc. are chief fall-season pears. Asian pears are generally ready to harvest by August and available in the stores by September.
- Choose fresh, bright, firm textured fruits with rich flavor. Avoid those with pressure marks over their surface as they indicate underlying mottled pulp. Some fruits, especially the Asian varieties, have rusted speckles over their skin, which, otherwise, is an acceptable characteristic.
- Keep unripe pears in a basket with separate chambers at room temperature or wrap in paper to ripen as you do in papaya. The fruit is ripe once it yields to gentle pressure, and ready to be eaten.
- Eat them while they are fresh to get maximum nutrient benefits. Otherwise, keep them inside the refrigerator where they will remain fresh for a few days.
- Wash them in clean running cold water before use to remove any surface dust and pesticide/fungicide residues.
- Trim both ends using paring knife and cut into two equal halves. Take out centrally placed small seeds. Slice the fruit into desirable cubes or pieces.
- As in apple, sliced fruit pieces turn brown on exposure to air due to conversion of iron from ferrous oxide to ferric oxide. If you have to serve them sliced, rinse slices in water added with few drops of fresh lemon.
- Since several of the vitamins and minerals are concentrated in significant quantities just underneath the skin, pears should be eaten as a whole along with its skin to get maximum benefits.

Some serving tips:
- Eat them as they are without any additions to get maximum health benefits.
- Pear is also used in the preparation of fruit
juice, jam, pie, and fruit salad.
- Add as a juice mix with other fruits like pineapple, peaches, grapes...etc.
- Dried pear slices can be added to baby food.

www.food.com/recipe/pear-walnut-sala
d-with-balsamic-vinaigrette-385963
shares this 5 star rated



Pear and Walnut Salad

Serves 4 - 6

Ingredients:
1 red pepper or 1 yellow pepper, sliced
1 pear, sliced
1 cup cherry tomatoes, halved
1/2 cup walnuts
4 ounces feta cheese, crumbled
6 cups spring greens
1/2 cup balsamic vinaigrette
pepper, freshly ground

Directions:
1. Assemble salad.
2. Enjoy!

Nutritional info per serving (112 g) based on 4 servings per recipe:
Calories - 224.4
Total Fat - 16.1
Saturated Fat - 5.4 g
Cholesterol - 26.7 mg
Sodium - 339.8 mg
Total Carbohydrates - 15.3 g
Dietary Fibre - 3.8 g
Sugars - 9.4 g
Protein - 7.3 g


A low glycemic index rating of 38.

  
  Member Comments About This Blog Post:

PLATINUM755 8/31/2014 5:14AM

    I have to work on this one...The info share helps to tell me why! Thanx!

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PUPPIES4ME 8/26/2014 8:39AM

    emoticon emoticon

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DEE107 8/26/2014 12:42AM

    thank you

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GLAMNGLOWDIVA 8/25/2014 11:41PM

    I love having pears in my salads.

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NASFKAB 8/25/2014 10:46PM

  thanks for the information on one of my favourite fruits

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WORKNPROGRESS49 8/25/2014 6:26PM

    emoticon emoticon

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GABY1948 8/25/2014 6:18PM

    I love pears but mostly eat veggies. Bosc are my very favorites!

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DS9KIE 8/25/2014 5:37PM

    yummy

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The 14 Best Summer Foods for Weight Loss - #11 BBQ Salmon

Tuesday, August 19, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#11 BBQ Salmon

Salmon is full of healthy monounsaturated fats and muscle-building protein, De Fazio says. Ditch the heavy meats and throw some of this omega-3-packed fish on the BBQ for a filling and flavorful summer meal.

www.livestrong.com/article/41497-gri
lled-salmon-nutrition-information/
tells us that

- Grilling salmon is one of the most heart-healthy ways to prepare it. - However, pregnant and nursing women and young children should avoid consuming more than 12 ounces of grilled salmon weekly, due to potential contaminants present in salmon and other fish living in polluted waters.
- According to the U.S. Department of Agriculture National Nutrient Database for Standard Reference, a 3-ounce portion -- about the size of a checkbook -- of salmon cooked using dry heat contains about 155 calories. That's about 8 percent of daily calories on a typical 2,000-calorie diet.
- A 3-ounce portion of grilled salmon contains about 22 grams of dietary protein, notes the USDA. Since salmon is a high-quality, complete protein, it provides you with all the essential amino acids your body requires daily. The Institute of Medicine reports that the protein recommended dietary allowance, or RDA, is 71 grams daily for pregnant and nursing women, 46 grams for other adult women and 56 grams of protein per day for men.
- Three ounces of salmon cooked using dry heat contains about 7 grams of dietary fat, according to the USDA. Of these 7 grams, 5 are mono- and polyunsaturated fats, including omega-3 fatty acids -- which help reduce inflammation and heart disease risks, according to a 2012 review in the “British Journal of Nutrition.”
- Micronutrients abundant in grilled salmon include potassium, phosphorus, vitamin B-12 and niacin. A 3-ounce portion of grilled salmon contains about 8.6 milligrams of niacin, according to the USDA. The niacin RDA is 14 grams for women and 16 grams daily for men, notes the Institute of Medicine. Also present in salmon -- in smaller amounts -- are vitamin A, folate, magnesium, zinc and iron. Although salmon only provides about 1 gram of dietary iron, the heme iron found in fish, poultry and red meat is more readily absorbed by your body than most plant-based, iron-rich foods, according to the Office of Dietary Supplements.

www.food.com/recipe/honey-ginger-gri
lled-salmon-13982
shares this super easy, sweet and spicy 5 star rated



Honey Ginger Grilled Salmon

Serves 4

Ingredients:
1 teaspoon ground ginger
1 teaspoon garlic powder
1/3 cup reduced sodium soy sauce
1/3 cup orange juice
1/4 cup honey
1 green onion, chopped
1 1/2 lbs salmon fillets

Directions:
1. In a large self-closing plastic bag, combine first six ingredients; mix well.
2. Place salmon in bag and seal tightly.
3. Turn bag gently to distribute marinade.
4. Refrigerate 15 minutes or up to 30 minutes for stronger flavor.
5. Turn bag occasionally.
6. Lightly grease grill rack.
7. Preheat grill to medium heat.
8. Remove salmon from marinade; reserve the marinade.
9. Grill 12-15 minutes per inch of thickness or until fish flakes easily with a fork.
10. Brush with reserved marinade up until the last 5 minutes of cooking time.
11. Discard leftover marinade.

Nutritional info per serving:
Calories - 306.8
Total Fat - 7.5 g
Saturated Fat - 1.4 g
Cholesterol - 78.4 g
Sodium - 837.6 mg
Total Carbohydrate - 22.5 g
Dietary Fibre - 0.4 g
Sugars - 19.6 g
Protein - 36.5 g



A very low glycemic index food.

  
  Member Comments About This Blog Post:

WINE4GIRL 8/30/2014 7:48AM

    Looks tasty!

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HIKETOHEIGHTS 8/28/2014 6:42PM

    thanks
Victoria
Dr. Oz Show Fans Team Co-Leader

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LEANJEAN6 8/25/2014 9:12AM

    so good recipes---thank-yu!---Lynda

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PLATINUM755 8/24/2014 10:46PM

    Love the add of ginger to the recipe... emoticon

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PUPPIES4ME 8/20/2014 8:19AM

    emoticon emoticon emoticon

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DEE107 8/20/2014 12:24AM

    thank you for sharing

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NASFKAB 8/19/2014 10:26PM

  lovely thanks for sharing

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GLAMNGLOWDIVA 8/19/2014 10:25PM

    emoticon

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GABY1948 8/19/2014 4:32PM

    emoticon emoticon emoticon looks so good!

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GODZDESIGN95 8/19/2014 4:27PM

    I wish I could eat it but I am allergic to fish. I have heard of the benefits......... emoticon

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JUNA89 8/19/2014 3:15PM

    emoticon emoticon

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WORKNPROGRESS49 8/19/2014 2:50PM

    emoticon Looks delicious!!! emoticon

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The 14 Best Summer Foods for Weight Loss - #10 Mango

Saturday, August 16, 2014

www.redbookmag.com/health-wellness/s
ummer-weight-loss-foods#slide-1
points out that summer is the season to skimp on clothing, not flavour, and that the following fourteen light and refreshing summer foods will not only tingle our tastebuds, but will help us shed pounds too.

#10 Mango

If you're craving something creamy, Glassman suggests making a mango smoothie. The tropical fruit is full of fiber and has a thick quality that will fill you up—plus, mangoes are loaded with healthy antioxidants. But a mango’s versatility goes way beyond the blender: Dice one into a spicy salsa to top grilled chicken or white fish, or add a few slices to a summer salad.

www.nutrition-and-you.com/mango-frui
t.html
tells us that

- “The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labeled as “super fruits."
- Mango is one of the delicious seasonal fruits grown in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio,...etc.
- Scientific name: Mangifera Indica.
- Mango is a tropical tree cultivated in many regions of India, and now its farming is distributed wide across the world in many continents. Usually, fruits grow at the end of a long, string like stem, with sometimes more than one fruit to a stem.
- Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in width, and has typical “mango” shape, or sometimes oval or round. Its weight ranges from 150 gm to around 750 gm. Outer skin is smooth and is green in un-ripe mangoes but turns into golden yellow, crimson red, yellow or orange-red when ripen depending upon the cultivar type. Fresh mango season lasts from April until August.
- Mango comes in different shapes and sizes depending upon cultivar types. Internally, its flesh is juicy, orange-yellow in color with numerous soft fibrils radiating from its centrally placed flat, oval-shaped stone (enveloping a single large kidney-shaped seed). Its flavor is pleasant and rich, and tastes sweet with mild tartness. A high-quality mango fruit should feature no or very less fiber content and minimal sour taste. Mango seed (stone) may either has a single embryo, or sometimes polyembryonic.
- Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
- According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
- fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
- Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
- It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD, and stroke.
- Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
- Additionally, mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
- Mangoes are seasonal fruits; fresh mango fruit season begins in the month of March end, when the rich fragrance heralds its arrival in the markets.
- Mangoes usually harvested while they are green but perfectly mature. Un-ripe ones are extremely sour in taste. Organic mangoes are left to ripe on the tree; however, over-ripe fruits fall off from the tree and tend to be spoiled.
- In the store, mangoes come in various sizes and colors; therefore, select the one based on the serving size and variety of fruit you love to devour. “Alphanso” variety from India (Maharashtra state) and “sindhuri" (kesar) varieties from Pakistan are known for their uniqueness. Totapuri mangoes feature parrot-beak shape tips, smooth shiny and come in attractive green-yellow or orange colors. Totapuri types are best eaten raw, or while just short of full-ripe stage. The pulp features a mix of sweet and tart taste with special mint or clove-like flavors depending on the cultivars. Several US cultivars such as Hayden, and hybrids are equally popular.
- Choose ones with intact skin without any bruises or cuts. Unripe mangoes can be kept at room temperature for few days, and to ripen, keep them in paper covers. Ripe fruits should be stored in the refrigerator but never below 10° F (50°C). Bring back to normal temperature when the fruit is to be eaten to get the natural taste and flavor.
- Wash mangoes in cold running water in order to remove dust and any surface pesticide residue. Mop dry its outer skin using a soft cloth. Mango fruit should be eaten all alone without any additions to experience its rich flavor.
- Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to separate the skin from the pulp. Chop pulp into desired sections.
- Alternatively, using a sharp knife, cut through the flesh on either side of the central seed. This way, you get two big haves of a mango fruit. Then, take one-half and score the flesh in a horizontal and vertical pattern taking care not to cut deep through skin. Invert the whole half to push out the cubes.
- SP's Chef Meg shows us how to cut a mango at:
recipes.sparkpeople.com/videos.asp?v
ideo=How_to_Cut_a_Mango


Some serving tips:
- Mango fruit can be enjoyed all alone without any additions.
- Fresh mango cubes are a great addition to fruit salads.
- Mango juice with ice cubes is a popular, delicious drink.
- Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, jelly, ice cream and in candy industries.
- The unripe, raw, green mango has been used in the preparation of pickles, jam (marmalade), and chutney in the Asian countries.

IMPORTANT TO NOTE:
- Mango latex allergy, especially with raw, unripe mangoes is common in some sensitized individuals. Immediate reactions may include itchiness at the angle of the mouth, lips, and tip of the tongue. In some people, the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea.
- This reaction develops because of the anacardic acid present in raw, unripe mangoes. Cross-allergic reactions with other Anacardiaceae family fruits like "cashew apples" are quite common. Such events may be a rarity with completely ripe fruits; however, people with known case of mango fruit allergy may have to avoid eating them.

www.food.com/recipe/mango-shake-9600
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Mango Shake

(This Weight Watcchers recipe is a nice refreshing drink for summer - it's also geat with papaya.)

Serves 2

Ingredients:
1 cup plain fat-free yogurt
1 cup ice cubes
1 large mango, peeled, pitted and chopped
1 tablespoon sugar
mint leaf

Directions:
1. Place all ingredients, except mint, in a blender; blend until smooth.
2. Pour into 2 tall glasses.
3. Garnish each with a mint leaf.

Nutritional info per serving:
Calories - 213.9
Total Fat - 0.9 g
Saturated Fat - 0.3 g
Cholesterol - 2.4 mg
Sodium - 99.9 mg
Total Carbohydrate - 45.9 g
Dietary Fibre - 3.2 g
Sugars - 43.2 g
Protein - 8.6 g

A low glycemic index food.


  
  Member Comments About This Blog Post:

MEADSBAY 8/30/2014 9:51PM

    Mmmmmmm......
emoticon

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GODZDESIGN95 8/19/2014 4:26PM

    yum!

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PLATINUM755 8/17/2014 9:43PM

    Great fruit. Thanks for the info!

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GLAMNGLOWDIVA 8/17/2014 8:36PM

    I love mango, especially when I make it in salsa. YUM!

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PUPPIES4ME 8/17/2014 1:21PM

    emoticon

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LADYRH 8/17/2014 10:45AM

    emoticon love this baked also

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NASFKAB 8/17/2014 6:37AM

  thanks for sharing it confirms my feeling to eat as many mangoes as possible during its season

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GABY1948 8/17/2014 6:24AM

    emoticon

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DEE107 8/17/2014 12:13AM

    thank you for sharing

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DS9KIE 8/16/2014 11:31PM

    emoticon

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GODDREAMDIVA1 8/16/2014 11:04PM

    emoticon

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GODDREAMDIVA1 8/16/2014 11:04PM

    Yum...

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WORKNPROGRESS49 8/16/2014 11:03PM

    emoticon emoticon
Love your blogs!!!!

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