Get out of rut: Try new fruits and vegetables
I was inspired the other day by a friend’s story of how she had grown up hating eggplant and was disappointed to have a friend serve it at a meal they shared. Not wanting to appear rude she felt she must choke down at least a little of it, when to her surprise it was delicious! Who would have thought that what had been a slimy ordeal from childhood was actually yummy when prepared with garlic and cooked on the grill?
I had a surprising experience just this evening as I prepared an evening snack for some teenagers that came to our home for a church meeting. I had heard some complaints just a week before when these same teens were served store bought cake and cookies at an event. So wanting to give them some healthier fare I served warm artisan whole wheat bread with honey butter (bought at Costco I just re-heated), sliced oranges and assorted veggies served in a cup with hummus. I couldn’t believe my ears when one of the girls asked what a slice of raw red bell pepper was and another exclaimed she had never before seen a snow pea pod.
Thinking that you too may be in a rut of always eating romaine in your salads, and always eating apples or oranges for your fruit I thought I’d challenge your variety for our bonus challenge this week.
In a recent study Georgia State University nutrition students challenged fellow students to a “nutrition fear factor” test to encourage them to try new foods.
Alexandra Friel, one of the organizers, said, “Everyone has seen the ‘Fear Factor’ television show, and we all tend to think we are a little braver than we really are. We wanted to put Georgia State students to the test.”
So, she headed to DeKalb Farmers Market with fellow student Rebecca Sterns to select food for the taste test. They choose some that might be familiar, such as kiwi, fresh coconut and raw mushrooms, and some that many students had never seen, let alone tasted. Jackfruit, star fruit, pomegranate and durian were on the menu, as well as baba ghanouj — an eggplant dish.
The results? “Everyone seemed to enjoy the experience of tasting different foods that were interesting and healthy to eat,” said student Lauren Sieber. “The most interesting was the durian. It is by far the worst-smelling fruit in the world, but once you get past the smell, it tastes pretty good.”
Listed below are five foods that you may not have tried and they are just a small sampling of the wonderful variety we can choose from in our diet
• Plantains: A staple of Latin American cuisine, they look like large bananas, but are really a starch vegetable rich in potassium and vitamin C. Try the ripe ones (they will look almost black) for your test. Slice it, sauté with a little butter or margarine and a pinch of brown sugar and salt for side dish or dessert.
• Broccoli rabe: This vegetable, popular in Italy, is also called rapini and has slender stalks with broccoli-like flower buds. It can be bitter, so blanch it, toss with balsamic vinaigrette and serve it as a side dish. It is also good in salads or soups.
• Dried figs: If you like Fig Newtons, try a dried fig instead: moist, chewy and flavorful, a perfect snack. There are many varieties. The Southern California Mission fig is one of the most popular. (Note this is one of my favorite snacks when I am craving sweets. Honestly the plain dried fig is as yummy as a fig newton. I buy them at Costco)
• Carambola: It’s used in Southeast Asia and is also called star fruit because when sliced each piece looks like a star. Choose a sweet variety, like Arkin. Look for one that is shiny and firm to the touch. Kids will like how it looks, and moms will like the extra fiber and vitamins A and C that it delivers.
• Eggplant: If you like hummus, try something new, like baba ghanouj served with pita wedges or flatbread. This Middle Eastern dish is used as a spread or a dip.
YOUR CHALLENGE FOR THIS WEEK IS, EACH DAY EAT A FRUIT OR VEGETABLE THAT YOU DO NOT NORMALLY EAT (to figure out if you “normally eat it” all foods that you have eaten within the last month cannot be used for this challenge. So each day you should be trying a new fruit or vegetable that you have not eaten in the last month nor during this week of the challenge) For every day that you try a new fruit or vegetable this week you earn the 5 bonus points.
Here’s a recipe that might be fun to try and please feel free to share any recipes on the blog that you have found for our more unusual fruits and veggies!
Baba Ghanouj Makes 2 cups or 8 (1/4-cup) servings
Hands on: 30 minutes Total time: 90 minutes
2 pounds eggplant, 1 tablespoon fresh lemon juice, 1 small garlic clove minced, 2 tablespoons tahini paste (sesame seed paste), 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided Salt and freshly ground black pepper, 2 teaspoons chopped parsley
Grill the eggplant over a hot fire or under the broiler until the skin darkens and wrinkles on all sides, about 15 to 20 minutes, turning every 5 minutes. The eggplant should be uniformly soft when pressed with tongs. Transfer to a baking sheet and cool for 5 minutes.
Set a small colander over a bowl or in the sink. Trim the top and bottom off each eggplant. Slit the eggplants lengthwise. Use a spoon to scoop the hot pulp from the skins and place the pulp in the colander. You should have about 2 cups of packed pulp. Discard the skins. Let the pulp drain for 3 minutes.
Transfer pulp to a food processor bowl and add lemon juice, garlic, tahini, 1 tablespoon olive oil and a pinch of salt and pepper. Process until the mixture has a coarse, choppy texture, about 8 one-second pulses. Transfer to a serving dish, cover with plastic wrap and refrigerate until lightly chilled, about 45 to 60 minutes.
To serve, use a spoon to make a trough in the center of the dip and spoon in a teaspoon of olive oil and sprinkle with parsley.
— From “Perfect Vegetables From the Editors of Cook’s Illustrated” (America’s Test Kitchen, $29.95)
Per serving: 50 calories (percent of calories from fat, 72), 1 gram protein, 3 grams carbohydrates, 1 grams fiber, 4 grams fat (less than 1 gram saturated), no cholesterol, 2 milligrams sodium.
Nutritional bonus points: Don’t let the 72 percent of calories from fat scare you. This is a low-fat, low-calorie dip, and the small amount of fat comes from heart-healthy fats in the olive oil and tahini.