February 1st, 2011 16:23 EST
Fruit and Vegetable of the Month: Cherimoya and Carrots
Fruits & Veggies-More Matters Offers Recipes & Tips to Show it`s Easy to Include More
In response to growing interest from Moms nationwide, Fruits & Veggies-More MattersÂ® showcases tips and recipes featuring a different fruit and vegetable each month. Survey results show that 90 percent of Moms say it is important to include fruits and vegetables in their family meals, and more than 75 percent are interested in learning how to prepare them in new ways. Moms can find these helpful and easy-to-use tips and recipes each month at www.FruitsandVeggiesMoreMatters.org. Cherimoya and Carrots are the Fruit & Veggie of the Month for February 2011.
Cherimoya is part of the Custard Apple family which includes the sweetsop, soursop and Pawpaw. It has soft, sweet, white flesh with several large black seeds and a tropical flavor that is described as a mixture of many fruits.
Select: Choose unblemished, firm cherimoyas with green skin.
Store: Ripen cherimoyas at room temperature until they "give" slightly when lightly pressed. Refrigerate ripe fruits for 1-2 days.
Nutrition Benefits: Fat free; cholesterol free, very low sodium, excellent source of vitamin C, good source of potassium and fiber.
Eat: Cherimoya Fruit Salad is a great recipe for first time tasters because it mixes the new with the familiar. This recipe meets the Centers for Disease Control and Prevention`s (CDC) strict nutrition guidelines as a healthy recipe.
Cherimoya Fruit Salad
Preparation time: 10 minutes plus chilling time
Cups of Fruits and Vegetables per Serving: 1
1 cup cherimoya pulp, seeds removed (about Â½ fruit)
1 medium banana, peeled and sliced
2 cups fresh orange sections
1 cup mango, cubed
2 cups honeydew melon, cubed
Mint leaves for garnish-optional
Place cherimoya pulp and sliced banana in a medium bowl. Add oranges and stir gently to cover fruit with orange juice-this will prevent darkening. Add mango and honeydew and stir to combine. Cover and refrigerate until chilled-about 1 hour. Garnish with mint leaves if using.
Carrots are not always orange and can also be found in purple, white, red or yellow. They were the first vegetable to be canned commercially.
To see a video about selecting and storing Carrots online, click here, or go to http://www.fruitsandveggiesmorematters.org/video/VideoCenter.php?Auto=1&start=0&Video=175&SuperSubID=145.
Select: Choose well-shaped, smooth, firm, crisp carrots with deep color and fresh, green tops.
Avoid soft, wilted or split carrots.
Store: Store carrots in plastic bag with tops removed in the refrigerator for up to 2 weeks.
Nutrition Benefits: Fat free; saturated fat free; low sodium; cholesterol free; excellent source of vitamin A; good source of vitamin C; low calorie.
Eat: Carrots with Garlic-Orange Glaze has sweetness and a little zing!
Carrots with Garlic-Orange Glaze
Preparation time: 10 minutes
Cups of Fruits and Vegetables per Serving: 1
2 tablespoons orange or tangerine juice
2 teaspoons cornstarch
Â¼ cup brown sugar
2 tablespoons cider vinegar
1 teaspoon minced garlic or garlic paste
Â½ teaspoon grated orange peel
3 cups thin carrot slices
minced candied ginger-optional
In small bowl whisk together orange juice and cornstarch, stirring in sugar, vinegar, garlic and orange peel. Place carrots in a GladÂ® SimplyCookingTM Microwave Steaming Bag. Seal bag. Microwave on High power (100%) for about 4 minutes. Open bag and add the orange juice mixture. Reseal bag and cook for about 2 minutes longer. Let stand 1 minute before opening. Stir well and garnish with minced candied ginger if desired.
Find these recipes and more on the Fruits & Veggies-More Matters Web site, www.FruitsandVeggiesMoreMatters.org. Fruits & Veggies-More Matters is a national public health initiative created to encourage Americans to eat more fruits and vegetables-fresh, frozen, canned, dried and 100 percent juice. One way Fruits & Veggies-More Matters helps consumers eat healthy is by putting its logo on the packaging of certain food products. In order to carry the Fruits & Veggies-More Matters logo, food products must meet strict nutrition guidelines for total fat, saturated fat, trans-fat, fiber, added sugar, and sodium content. Consumers can look for the Fruits & Veggies-More Matters logo when shopping as an indication that a product is nutritious and to remind them to eat more fruits and vegetables for their better health.