The Enjoy More Variety Challenge

 

The eating a variety of fruit and veggies challenge 

My daughter mentioned that in a church lesson she attended (back when we were able to attend IN PERSON!) the teacher inquired what everyone's favorite fruits were. She was surprised that the majority of ladies said strawberries. She wondered how many of them regularly tried other options from the wide variety of delicious fruits. (BTW her and my favorite fruit is pomegranate) 

If you have ever read any of the blogs or books that tout various super foods you are aware of the power pack of nutrients contained in fruits and vegetables. Yet so many of us eat the same foods day in and day out. And in making these same food choices we also partake of the same nutrients. Additionally if we make the same food choices all the time we rob our gut microbiome of the variety of foods it needs to maintain a healthy gut flora. It's time to step outside our habits and take part in a wider variety of delicious fruits and vegetables. 

I have written before about a surprising experience I had when I prepared an evening snack for some teenagers that came to our home for a church meeting. The usual refreshments for these youth activities was store bought cake and cookies. But I wanted to serve 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.

Yet in my own family I have a nephew that when we reunited after a year apart shared that the last salad he had eaten was when he saw me last. ARRGGHHH! 

I know that on this challenge you have been eating fresh fruits and vegetables. But are you in a rut of always eating romaine in your salads, and always eating apples or oranges for your fruit? It's time to step it up and seek more variety. 

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 (which BTW was my favorite place to shop when I lived in Atlanta) 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.

• Fresh or 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. (I buy figs regularly at Costco and use them to sweeten my green smoothies)

• 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. My neighbor made it for me once and it was so delicious I literally licked the plate. 

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 variety of 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.

And just to make it easier I will allow a different variety of a fruit or vegetable you HAVE eaten. So try the purple carrots or sweet potatoes, red onions, and produce in all of its varieties.  In fact one of our contestants Melinda said during the apple a day challenge she purchased nine types of apples and discovered 2 new favorites. Snap Dragon and Ginger gold. I've only been able to find Snap Dragon but it is delicious! Hoorah for Melinda. 

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” 

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.