Of all the colors, by far, this is my favorite group, Orange & Yellow.

Why Oranges/Yellows are Good
Vegetables such as sweet potatoes, carrots, and pumpkins all contain the phytochemical beta carotene. Citrus fruits such as oranges, grapefruits, and tangerines contain another group of phytochemicals called bioflavonoids. Phytochemicals, substances found only in plants, may help your body fight disease and promote good health.

Beta carotene is a powerful antioxidant that is being studied along with vitamin C & E for the role it may play in reducing the risk of cancer, heart disease, maintaining good eyesight, boosting your immune system and slowing aging. Sunlight breaks down carotenoids so when you cut up vegetables don't leave them on the counter, use them quickly. Lightly cooking them makes their carotenoids more readily available.

Bioflavonoids are another group of phytochemicals that work together with vitamin C. They are being studied for their role in keeping bodies healthy, reducing the risk of cancer, heart disease, strengthening bones and teeth, helping heal wounds and keeping skin healthy. Bioflavonoids and vitamin C are powerful antioxidants that work as a team, it's important to get these nutrients from the whole foods that provide them-namely orange and yellow-colored vegetables and fruit.

, I'm such a smarty pants, making every fruit/veggie text (Red, Blue & Green), the color it is. Don't think I'm going to let the fact that no one will see white on white, stop me. Today it's time for Team White.

Why White is Good
Garlic, onions, and leeks may be lacking in color, but they're bursting with powerful phytochemicals, substances found only in plants that help your body fight disease and promote good health.

Vegetables from the onion family, which include garlic, chives, scallions, leeks, and any variety of onion, share a group of phytochemicals that are very important to good health. The most common member of this phytochemical group is allicin. Research is being conducted to show how allicin in garlic and onions may help lower cholesterol and blood pressure and increase the body's ability to fight infections.

It's featured food friday...*crickets*...

What? I missed two Fridays?

::blink::

School is in session...

::blink::

You don't care...

::blink::

Well I do. Fall doesn't start till September 21st, so Summer Edition rages on.

Having already blogged about Red & Blue, this week is my most chowed down color: Green.

Why Green is Good
One reason is that they are packed with nutrients and phytochemicals-substances found only in plants that may help fight disease and improve health. Lutein (pronounced LOO-teen) part of the carotenoid family is a powerful antioxidant found in green leafy vegetables. It is being studied for the role it may play to help maintain good vision. Green vegetables are packed with lutein.

Indoles (pronounced in-DOLS) are another group of phytochemicals found in cruciferous vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts. Indoles are being studied for their role in helping protect against breast cancer, which affects one out of every eight women in the United States, and prostate cancer, which affects one out of every six men in the United States. In a recent study, men who ate cruciferous vegetables at least three times a week had a 42 percent reduction in risk of prostate cancer.

Two weeks ago I launched featured food friday: summer edition, w/my fave color, Red. This week is a color I rarely pay attention too...Blue.

Why Blue is Good
Fruits such as blueberries and plums contain phytochemicals, including anthocyanins and phenolics. Phytochemicals, substances found only in plants, may help your body fight disease and promote good health.

For the next 5 Fridays this summer, I'm going to hijack the regularly posted, featured food, and focus on foods by color. I got the idea a few weeks back via the CDC site. Since then, I aim to have @ least one color represented in my daily eats. Each week, I'll highlight the color that got the most attention from me, this week it was my favorite color, Red.

Why Red is Good
When you add deep reds or bright pinks to your daily diet, you are also adding a powerful antioxidant called lycopene. Lycopene is found in tomatoes, red and pink grapefruit, watermelon, papaya and guava. Diets rich in lycopene are being studied for their ability to fight heart disease and some cancers.

Availabilty
Raisins are available year-round in most food markets. They are often sold in small, single-serving-size boxes, but are also available loose in bins in some natural food stores.

How to Select & Store:
If possible, purchase raisins that are sold in bulk or in transparent containers so that you can judge their quality, checking to see that they are moist and undamaged. When buying raisins in a sealed, opaque container, make sure that the container is tightly sealed and that they are produced or packaged by a reputable company.

Storing raisins in the refrigerator in an airtight container will extend their freshness and prevent them from becoming dried out. If you purchase raisins in single serving boxes and do not want to transfer them to another container, store the boxes in the refrigerator to extend their shelf life. Raisins stored in this manner can be kept for about one year.

Availabilty
Cashew nuts are available year-round. They are sold "raw" and roasted, salted and unsalted, and in bulk or vacuum-sealed jars or cans.

How to Select & Store:
Cashews spoil quickly at room temperature and should be refrigerated. If refrigerated in a tightly sealed container, they will keep for six months or up to a year if frozen.

Availabilty
Sweet potatoes are cured for long-term storage so that they are available year-round. They are at their best from late August to October, when fresh, uncured potatoes are harvested and come to market.

How to Select:
Choose sweet potatoes that are firm and do not have any cracks, bruises or soft spots. Avoid those that are displayed in the refrigerated section of the produce department since cold temperature negatively alters their taste.

Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. They should be stored loose and not kept in a plastic bag. Keep them away from exposure to sunlight or temperatures above 60°F since this will cause them to sprout or ferment. Uncooked sweet potatoes should not be kept in the refrigerator.

Availabilty
Watermelons are available all year.

How to Select:
Look for watermelons that are firm, symmetrical and fresh-looking with an attractive waxy bloom.

Once picked, watermelon will not ripen. Watermelons can be kept for short periods at room temperature -- otherwise refrigerate.

Special Tip:
Avoid watermelons that are very hard, white or very pale green in color on the underside, indicating immaturity. An immature watermelon will be slightly acidic; short storage may diminish acidity.

Availabilty
Bananas are available year round!

How to Select:
Select green-tipped bananas for cooking or ripening, yellow bananas for eating and brown-speckled bananas for baking.

Bananas are fully ripened when brown spots appear on the peel. These bananas have a softer texture and are very sweet. When you bring home a bunch of bananas, you'll want to store them so they will stay fresh. Take them out of the plastic produce bag and store them at room temperature. The bananas will continue to ripen. If your bananas are too green, you can put them in a paper bag to ripen. If you add an apple or tomato to the bag, the bananas will ripen even faster. When your bananas have turned the color you want, but you can't use them right away, store them in your refrigerator. The skin will darken, but the bananas will stay fresh for up to two weeks.

Availabilty
Peak season for fresh corn is May through September.

How to Select & Store:
Good quality white or yellow corn should have fresh green, tightly fitting husks, with golden brown silk, and tip ends that are free of decay. Ears should be evenly covered with plump, consistently sized kernels. Avoid corn that has been on display with husks pulled back, or with discolored or dry-looking husks, stem ends, or kernels.

It's best to cook corn as soon as possible after it is picked or purchased. This is because, after being picked, the corn's natural sugars gradually convert to starch, which, in turn, lessens the corn's natural sweetness.

Because corn is highly perishable, it should be refrigerated immediately after you buy it.

Fresh corn can also be purchased canned or frozen.

Availabilty
Summer squash is available all year long in some regions, and is at its peak from early through late summer.

How to Select & Store:
Summer squash can be found in the produce section of health food stores and supermarkets. Look for smaller, firm squash with bright, tender, blemish-free skin. Store squash refrigerated in a plastic bag for up to four days.

Availabilty
Carrots are available all year long.

How to Select & Store:
Fresh carrots can be found in the produce section of health food stores and supermarkets. Carrots with the greens still attached have the sweetest flavor; make sure the greens are crisp and fresh looking. Look for firm, bright carrots, without cracks on the sides or sprouts where the green tops have been removed. Remove the greens about two inches (5.08cm) above the carrots and store, tightly sealed, for three to five days.

Availabilty
Spinach is available year-round, but is best in fall and spring, since it grows best in cool weather.

How to Select & Store:
Spinach should be slightly crisp and bright green. Avoid yellowing leaves or those that are wet and rotting. To store, wrap unwashed spinach in a paper towel and then place in a plastic bag in the refrigerator. If buying bagged spinach, open and sort out the rotting leaves before putting the package in the refrigerator. Depending on how fresh it is at purchase, spinach should be used within two to four days.

Availabilty
Most of the broccoli sold in the U.S. is grown in California, and it has become one of the few vegetables that are available year-round. It is most abundant though from October through May.

How to Select & Store:
Broccoli should have a fresh smell, a bright green color, and firm, tender stalks. Avoid broccoli with yellowing leaves or flower buds, limp stalks or wilting heads, a pungent odor, or stalks that are thick and woody.

Store broccoli unwashed in a perforated plastic bag in the vegetable crisper. It should be used within a few days of purchase.

Availabilty
Celery is available all year long.

How to Select & Store:
Celery can be found in the produce section of health food stores and supermarkets. Choose firm, tightly formed bunches with crisp, green leaves. Store celery in a plastic bag in the refrigerator for up to one week.

Availabilty
Brussels sprouts are available from late August through March.

How to Select:
Brussels sprouts can be found in the produce section of most health food stores, specialty markets, and supermarkets. Look for small, compact sprouts with bright green leaves free of blemishes and yellowing. Store them tightly wrapped in the refrigerator for up to three days.

Availabilty
Nectarines are available from May through October.

How to Select:
Look for nectarines that are fragrant and yield slightly to gentle pressure with your fingers. Avoid fruit that is green or hard.

Ripen nectarines on your kitchen counter or in a paper bag overnight. The fruit can be refrigerated for up to five days.

How to Use:
Nectarines can be eaten fresh as is, with sugar and cream or used as a substitute in any recipe that calls for peaches including ice cream, pies, jam and mixed fruit.

Nutritional Information
• Nectarine (2 ½ inches diameter), 1 fruit (raw)
• Calories: 67
• Protein: 1.32g
• Carbohydrate: 16g
• Total Fat: 0.63g
• Fiber: 2.2g
• Excellent source of: Vitamin A (1,000 IU)
• Good source of: Vitamin C (7.3mg)

Fun Facts
• The nectarine and the peach are so similar that there is only one gene that separates the two to make them distinct. The nectarine has one recessive gene ... the one with the fuzz. Many people prefer them for this reason.
• Nectarines take their name from the drink of the Olympic gods called "nektar."
• There are several varieties, both clingstone and freestone that vary in color from half red to full red to maroon. The color does not indicate the degree of ripeness, just the variety.
• Nectarines, like peaches, are not fully ripe when they arrive in the grocery store. Refrigeration stops the ripening process.
• Nectarines can be used in the same ways as peaches, except if someone peels a peach because they object to eating the fuzz, they do not need to peel a nectarine. The skins can also be left on when making pies, cobblers and fresh fruit salads, etc.

[sources: 1, 2, 3]

This has really become my favorite fruit. I like the fact that parts of it can be both crunchy and soft. I'm so glad I missed eating it as my PM fruit two days this week. I got blindsided by bad plums (too soft, not sweet & turning bad) so I was able to stretch out my fruit w/o even trying.

I don't remember the last time I had a nectarine and it's pretty safe to say I never bought on. I first got them the Sunday before I got sick. Since I was unable to eat them, they stayed in the fridge till the following week.

When I finally got to eat them they were so YUMMY! They were all a combination of being crunchy like a plum and soft like a peach. Since I've been plowing thru them this week, I haven't had a chance to see if they'll eventually turn semi-soft again. I don't know if the extra week did the trick or they were like that when I bought them.

It actually confused me, b/c it was the size of an apple, the look of a peach and the crunch of a plum. I thought I stumbled into a cosmic warp @ Publix that Sunday, stuck my hand into an alternate universe and lucked out w/this mystical fruit.

Nope. Same fruit was there this week.

Availabilty
Tomatoes are available all year, and are especially plentiful in the months of May, June and July.

How to Select:
Tomatoes should be firm, smooth and have rich color. They should also weigh in proportion to their size.

Store tomatoes on your counter top in a brown paper bag, where they will continue to ripen. Do not place in the refrigerator or in direct sunlight.

How to Use:
Tomatoes can be eaten simply sliced, with balsamic vinegar and olive oil or in a salad. They can also be hollowed out and stuffed with tuna, chicken or seafood salads. Diced tomatoes can be tossed with olive oil and herbs for bruschetta, or they can be added to salsa or guacamole. Chopped tomatoes can be used in sauces, soups and stews.

Nutritional Information
• Tomato, 1 medium whole (raw, ripe)
• Calories: 26
• Protein: 1.04g
• Carbohydrate: 5.7g
• Total Fat: 0.406g
• Fiber: 1.35g
• Excellent source of: Vitamin C (23.5mg)
• Good source of: Vitamin A (766 IU)

Fun Fact
• The tomato is by definition a fruit, although its lack of sweetness puts it in the vegetable camp for most eaters.
• Early American colonists thought the tomato was poisonous because the plant is related to the deadly nightshade plant.
• In Italy, the tomato is thought to be an aphrodisiac, and is known as the "love apple."

[sources: 1, 2, 3]

This post is partially dedicated to Jodi, who hates tomatoes ::

Sometimes I use the brainwashing technique of commercials to my advantage. Unlike Rebecca who succumbed to the lulling of the Burger King commercial for the Tendercrisp Bacon Cheddar Ranch sandwich after being hypnotized by it days earlier. Wimp Kidding

For weeks I'd been hearing commercials for a tomato vitamin. I can't even remember the name of the product. I just kept hearing a harried woman w/a nasaly voice whine, "5 tomatoes every day?" as the pitchman explained how it would be impossible to eat enough tomatoes and you must must must buy their vitamin.

Out of spite I started buying real tomatoes w/the plan to eat one a day like an apple. Some days I missed and fugghedabout the weekends.

But this week I've been pretty consistent. I've taken a plum tomato, cut it in chunks and added it to my frozen dinner. It made the red pasta sauces especially chunky & zesty. Two things no new fangled tomato pill can even pretend to do. Take that you fake tomatoes! Or shall I call you, fakematoes.

Availabilty
Plums are available all year.

Tip
To peel plums, dip in boiling water for 30 seconds, then lift out with a slotted spoon and cool in cold water. Slip off skins.

How to Select and Store
Choose plump fruit that is not excessively soft. Select plums that yield to gentle pressure.

Plums can be ripened by placing them in a paper bag, closing it loosely, and leaving it on the counter for a few days. Once the fruit is ripe, it should be stored in the refrigerator for up to three days.

History
Plums have been growing wild virtually all over the world for many centuries. Until the late 1800s, the only plums in North America were native to this continent and were gathered and eaten by people for generations. Later, European and Japanese varieties were introduced to the Americas. Today there are many varieties available, and plums are used fresh, frozen, canned, or preserved in jams and jellies.

Nutritional Information
Plum, 1 fruit (raw)
Calories: 36
Protein: 0.52g
Carbohydrate: 8.6g
Total Fat: 0.41g
Fiber: 1.0g
*Good source of: Vitamin C (6.2mg)

Fun Facts
• All prunes are originally plums, but not all types of plums can be used to make prunes.
• Plums are very difficult to grow. They are very tough to pollinate and farmers often have to resort to importing bees into the orchard and spraying a solution of sugar and water on the trees to attract them.

[sources: 1, 2, 3]

This was my fruit of choice last week & two weeks before that. I may be getting better @ picking fruit in general b/c all of them were just how I liked them. CRUNCHY!

I loathe squishy soft plums. They mush around in my mouth. Give me plums w/a crunch and tart enough to make my mouth water.

Must pick up plums for next week. Mmmmmmm plumssssss....

Availabilty
Strawberries are available all year, and are especially plentiful from April through October.

Tip
Strawberries can be used in a wide array of dishes, including fruit, vegetable or meat salads; drinks, shakes and smoothies; or as a garnish. Strawberries are great for any meal and make a terrific appetizer.

How to Select and Store
Strawberries should be bright red and plump with a healthy shine. The cap on top should be fresh and green. Avoid strawberries that are green or white.

Refrigerate. Wash just before using.

Goes well with everything
Breakfast: Try making Fruit N Juice Breakfast Shake. Also try adding sliced strawberries to cereal, top pancakes and waffles with fresh strawberries, make a breakfast parfait with non-fat yogurt, cereal and strawberries, or a breakfast blender shake with non-fat milk and yogurt.
Lunch and Dinner: add strawberries to a fruit or vegetable salad, make a strawberry salsa to accompany fish and chicken dishes, use strawberries to accompany chicken and tuna salads.
Snacks: add strawberries to low-fat yogurt or on top of frozen yogurt, make fruit kabobs, or a strawberry shake.
Dessert: use strawberries as a topping on angel food cake, make a strawberry sauce for fruit or sorbet desserts, use long stemmed strawberries for dipping in a low-fat chocolate sauce. Right, we can't forget about strawberry shortcake, just add lots of berries and go easy on the cake and cream!

Nutritional Information
Serving Size: 8 medium
Calories: 45
Fat: 0g
Carbohdrates: 12g
Fiber: 4g
Sugars: 8g
Protein: 1g
Vitamin A: 0%
Vitamin C: 160%
Calcium: 2%
Iron: 4%

Fun Facts
• Strawberries are the only fruit with seeds on the outside.
• The average strawberry has 200 seeds.
• The ancient Romans believed that strawberries alleviated symptoms of melancholy, fainting, all inflammations, fevers, throat infections, kidney stones, bad breath, attacks of gout, and diseases of the blood, liver and spleen.
• Strawberries are the first fruit to ripen in the spring.
• Strawberries are a member of the rose family.
• Ninety-four percent of U.S. households consume strawberries.
• Americans eat 3.4 pounds of fresh strawberries each year plus another 1.8 pounds frozen per capita.
• Over 53 percent of seven to nine-year-olds picked strawberries as their favorite fruit.
[sources: 1, 2, 3]

Due to Valentines day, this was a great week to indulge in strawberries. There were huge crates of them @ the front of the entrance to Publix on Sunday. Of course they coupled them with scooped out cake, whipped cream and other ingredients for strawberry shortcakes.

I never have much luck w/this fruit. I don't ever eat them fast enough and they've never really done it for me. But since I wanted variety, craved berries & the blackberries & raspberries were too expensive ($5 a pop), I settled for them.

I did good pretty good. I've had 5 every day and now have 3 huge ones left for tomorrow. I didn't have the patience to slice and add them to cereal so I've been eating them when I'm done. The first two days I didn't like them too much. They needed sugar.

Last year I discovered Splenda and it made the strawberries taste like candy. Driving to work one morning I heard a woman say that people douse their fruits w/so much other stuff they don't get a chance to taste the natural sweetness. So this week I was determined to really taste strawberries. By yesterday I started liking them more and now appreciate it for both the sweetness and tartness.

Availabilty
Though some varieties are in the store only at certain times of the year, many apples are available all year.

Tip
To prevent cut-apple slices from turning brown, sprinkle them with ¼ cup apple juice mixed in one cup water.

How to Select and Store
Select smooth, clean-skinned apples that are uniform in color. Avoid apples with bruised or broken skin. Apples should be firm to the touch and have good color for the variety.

Store at room temperature or in the crisper bin in your refrigerator, away from other fruits and vegetables. Apples stored this way will stay fresh for up to six weeks.

Nutritional Information
• Serving Size: 1 medium
• Calories: 72
• Fat: 0g
• Carbohdrates: 19g
• Fiber: 3g
• Sugars: 14g
• Protein: 0g
• Vitamin A: 1%
• Vitamin C: 8%
• Calcium: 1%
• Iron: 1%

Fun Facts
• Apples are a member of the rose family.
• Washington state grows the most apples in the U.S.
• The apples from one tree can fill 20 boxes every year.
• Fresh apples float because 25 percent of their volume is air.
• In the winter, apple trees need to "rest" for about 900-1,000 hours below 45 degrees Fahrenheit in order to flower and fruit properly.
• If you grew 100 apple trees from the seeds of one tree, they would all be different.
• Apples are high in fiber.
• There are more than 7,000 varieties of apples grown in the world.

[sources: 1, 2]

I was going to mention my own apple follies, but after this mornings long windedness, I'm mentally pooped

Availabilty
The tangerine season peaks November through January.

Fun Facts
• Tangerines are named after the city of Tangiers in Morocco.
• Florida is the major U.S. producer of tangerines, growing 5 different varieties.
• A small tangerine has more usable Vitamin C than a large orange.

How to Select and Store
Choose richly colored tangerines and expect skin that feels loose on the fruit. Choose firm, plump tangerines that feel heavy for their size for maximum juiciness.

These often small fruits are best when freshest, but may be stored in the refrigerator for up to two weeks.

Nutritional Information
• Serving Size: 1 medium
• Calories: 50
• Fat: 0.5g
• Carbohdrates: 15g
• Fiber: 3g
• Sugars: 12g
• Protein: 1g
• Vitamin A: 0%
• Vitamin C: 50%
• Calcium: 4%
• Iron: 0%

More Tangeriney Goodness
Tangerines are high in antioxidant Vitamin C, which helps prevent cancer and boosts the immune system. They also contain folate, beta-carotene, and Vitamins B1, 2, and 3. Tangerines are high in fiber, but easier to digest than oranges for many people. Citrus fruits are an excellent protective food choice in winter, when risk of infection is high.

[sources: 1, 2]

It has finally dawned on me why some fruits help suppress the appetite. It's hella hard to scarf down a tangerine. For one it takes too frickin long to peel it, and then you can't just swallow w/o ending up with a stomach full of seeds (please let them be gone by now).

Last week I kept them in the fridge. A friend of mine hipped me about putting grapes in the freezer. Next time I pick up some tangerines I'll pre-peel them and see if the freezer turns them into fruity candies like the grapes.

Since I don't cook (evidenced by my NutriSystem dependence) I have no recipes to share. But I can spotlight a healthy snack I munched on earlier in the week. Who knows, it may inspire someone's grocery shopping over the weekend.

Availabilty
Peaches are available all year.

Facts
• Fat-free
• Saturated fat-free
• Sodium-free
• Cholesterol-free
• High in vitamin A
• A good source of vitamin C
• Peaches are the third most popular fruit grown in America.

How to Select and Store
The popular red blush on peaches may not always be a true sign of maturity. Choose peaches that have a yellow or creamy background, and that are fragrant, unblemished and not too hard. Because fresh peaches are highly perishable, don't buy more than you plan to use. Even when unripe, peaches spoil easily.

When peaches are ripe, it's best to eat them right away. If ripe peaches need to be stored, they can be placed in the refrigerator for 3 to 5 days. Peaches that need to be ripened can be stored in the refrigerator for up to 2 weeks. Peaches taste best when they're eaten at room temperature. So remember to take peaches out of the refrigerator one hour before eating. That way you'll really enjoy their sweet and juicy flavor!

Nutritional Information
Serving Size: 1 medium
Calories: 40
Fat: 0
Carbohydrates: 10g
Fiber: 2g
Sugars: 9g
Protein: 1g
Vitamin A: 2%
Vitamin C: 0%
Calcium: 10%
Iron: 0%

Fun and Easy Ways to Eat
• Add sliced peaches to cereal
• Top waffles and pancakes with peaches
• Make a breakfast parfait by layering peaches, low fat yogurt and crunchy cereal in a tall glass
• Mix peaches with low fat cottage cheese or yogurt
• Make a fruit salad with peaches, blueberries, strawberries, raspberries, and bananas for a delicious fruity dessert
• Make a peach smoothie or shake by mixing peaches in a blender with bananas, 100% juice, and ice
• Bake, broil, or saute peach slices along with chicken
• Grill peach halves with barbecued chicken
• Add slices to frozen low fat yogurt or angel food cake for a sweet and refreshing dessert
• Pack a fresh peach for a snack or lunch

[sources: 1, 2]

My fruit choices are usually banana or apple. I saw something about peaches last week and that made me buy them. Hard to believe it was just lask week. I've only lived in GA for a few years where I see peaches on the license plates EVERY. SINGLE. DAY.

But I digress.

I'm always scared to buy peaches and plums. They are so fragile and I never get good ones. They are either too ripe or extremely under ripe. Sure I "pretend" I know what the hell I'm doing when I'm in the produce aisle. Touching them, clueless as to what it should feel like. Inspecting them, mainly looking for bug bites, and then finally picking them. How much is a pound? Sheesh I better get the small greenish ones with all the bruises.

But this week I did a good job. I got 4 peaches, and just finished the last one yesterday. I kept them in the fridge and after dinner they were a nice treat. Cold, firm & juicy. DEEEE-LISH!

So how do you eat your peaches?