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VOLUME 1, ISSUE 5
SUMMER 2004
TOMATOES FOR YOUR HEALTH
WHY FIVE-A-DAY?
A. Gagliano Co. is a supporter of "five-a-day." Five-a-day refers to five servings of fruits and vegetables daily. All fruits and vegetables are low in fat and calories, but high in vitamins, plus a good way to increase natural fiber in your diet. Eating a minimum of five servings a day may help reduce cancer risk.
What is considered one serving of fruits and vegetables? It's easier than you think!
* 3/4 cup of 100% fruit juice * one medium fruit * 1/2 cup raw or cooked vegetable * 1/2 cup cut up fruit * 1 cup raw leafy vegetable (ie., spinich, lettuce, etc.) * 1/2 cup cooked beans or peas * 1/4 cup dried fruit
Before you hit the next drive-thru at your favorite fast food restaurant, keep in mind that fruits and vegetables are the healthiest "fast food!"
THE SAFE HANDLING OF FRESH FRUITS AND VEGETABLES
When at the store, pick out produce that appears fresh, and not shriveled or bruised. Purchase only what you need and/or what will be used within a few days from purchase. With the exception of onions, potatoes, apples and oranges, most produce should be consumed soon after purchase.
You, as the consumer, should know that before fresh produce has arrived at the store, it has met a high standard of guidelines to ensure the cleanliness of the fruit. When at home, put produce away promptly. With the exception of such produce like bananas and tomatoes, produce should be put away in the crisper of your refrigerator. Wash leafy greens prior to storing, this will help maintain the crispness, but with other produce, wash just prior to consumption. Even if it's an orange or a melon, the outside should be washed. Germs adhere to the surface of the fruit, and once you "break" into the rind or skin, you're pushing any germs on the outside into the edible fruit. You do not need to use soap when cleaning fruit, clean drinking water is all you need. If you're not going to eat the entire fruit/vegetable, it is important to cover and refrigerate the unused portion immediately.
Quick & Easy Recipes:
Skillet Zucchini with Chopped Tomatoes:
1 tsp. soft margarine
2 small onions, chopped
4 small zucchini, thinly sliced
2 medium tomatoes, chopped
fresh ground pepper
In large skillet (non-stick), melt margarine over medium heat with onions and cook, stirring until softened. Add zucchini and cook for 2 minutes. Add tomatoes and cook for 3 to 5 minutes or just until zucchini is tender crisp. Season to taste with pepper. Makes four servings.
Tropical Fruit Smoothie:
1 8 oz. container nonfat lemon yogurt
1 can crushed pineapple
1 large banana, broken into chunks
1/2 c. pitted prunes
1 c. ice cubes
In a blender, conbine all ingredients except ice and blend until smooth. Add ice cubes, pulsing on and off, until smooth. Makes 2 - 2 cup servings.
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