What's cooking this season

More documents

Recommendations

Info

THE NUTRITION RAINBOW tips from food for life The more naturally colorful your meal is, the more likely it is to have an abundance of cancer-fighting nutrients. Pigments that give fruits and vegetables their bright colors represent a variety of protective compounds. The chart below shows the cancer-fighting and immune-boosting power of different-hued foods. colors foods colorful protective substances & possible actions RED Tomatoes, Watermelon, Guava Lycopene: antioxidant; cuts prostate cancer risk ORANGE Carrots, Yams, Sweet Potatoes, Mangos, Pumpkins Beta-Carotene: supports immune system; powerful antioxidant YELLOW-ORANGE Oranges, Lemons, Grapefruits, Papayas, Peaches Vitamin C, Flavonoids: inhibit tumor cell growth, detoxify harmful substances GREEN Spinach, Kale, Collards, Other Greens Folate: builds healthy cells & genetic material GREEN-WHITE Broccoli, Brussel Sprouts, Cabbage, Cauliflower Indoles, Luteins: eliminate excess estrogen & carcinogens WHITE-GREEN Garlic, Onions, Chives, Asparagus Allyl sulfides: destroy cancer cells, reduce cell division, support immune system BLUE Blueberries, Purple Grapes, Plums Anthocyanins: destroy free radicals RED-PURPLE Grapes, Berries, Plums Resveratrol: may decrease estrogen production BROWN Whole Grains, Legumes Fiber: carcinogen removal 6 PHYSICIANS COMMITTEE FOR RESPONSIBLE MEDICINE 5100 Wisconsin Ave. NW, Ste. 400, Washington, DC 20016 | 202-686-2210 | www.PCRM.org
est practices: HANDLING FRESH PRODUCE Fruits and vegetables are an important part of a healthy diet. Introducing children to them at home and in schools will improve their present and future health. Fresh produce must be handled safely to reduce the risks of foodborne illness. There are a number of steps that can be taken to minimize the chances for fruits and vegetables to become contaminated. Best practices for handling all types of produce are described in <strong>this</strong> section, along with practices specific to melons, tomatoes, leafy greens, and sprouts. Contamination of produce with harmful microorganisms can occur at all stages of production, processing, transportation, storage, preparation, and service. To prevent foodborne illness, fresh produce needs to be handled with care at each step from farm to table. recommendations for HANDLING FRESH PRODUCE PURCHASING • Purchase from vendors who observe food safety rules such as maintaining produce at the proper temperature, maintaining clean and pest-free storage areas, and who are in compliance with federal and state food safety guidelines. WASHING AND PREPARATION • Inspect produce for obvious signs of soil or damage prior to cutting, slicing, or dicing. When in doubt about damaged produce, either cut away the affected areas or do not use the item. • Wash produce before serving or cutting using either: - Continuous running water. - If using chemical disinfectants, use according to the manufacturer’s label instructions for recommended concentration and contact time. NOTE: Do not soak produce or store in standing water. • Do not rewash packaged produce labeled “ready-to-eat,” “washed,” or “triple washed.” • Wash thoroughly with hot soapy water all equipment, utensils, and food contact surfaces that come into contact with cut produce. Rinse, sanitize, and air-dry before use. HAND HYGIENE • Wash hands thoroughly with soap and water before handling or cutting fresh produce. Rewash hands after visiting restrooms, sneezing, coughing, handling trash or money, or anytime hands become soiled or otherwise contaminated. • Use gloves if desired but it is more important to wash your hands. 7
Page 2 and 3: “What’s Cooking This Season”
Page 4 and 5: introduction to the SAN ANTONIO FOO
Page 8 and 9: SERVING • Do not store produce in
Page 11 and 12: Spring is the season of new beginni
Page 13 and 14: ONIONS CABBAGE Varieties: Green, Re
Page 15 and 16: OKRA okra fries INGREDIENTS: METHOD
Page 17 and 18: ASPARAGUS asparagus with lemon zest
Page 19 and 20: ONIONS spring onion & potato soup C
Page 21 and 22: CORN spring corn couscous salad ING
Page 23: SWEET POTATO BEETS sweet potatoes &
Page 26 and 27: what’s cooking in SUMMER fresh fo
Page 28 and 29: ZUCCHINI zucchini fries with fresh
Page 30 and 31: TOMATO APPLE roasted tomato &aspara
Page 32 and 33: INGREDIENTS: 3 lb. sm. red potatoes
Page 34 and 35: SQUASH BEANS simple summer squash r
Page 36 and 37: INGREDIENTS: 3 c. whole fresh fruit
Page 39 and 40: Fall is a bittersweet season with t
Page 41 and 42: ORANGES PUMPKIN SWEET POTATO SPINAC
Page 43 and 44: SQUASH PHYTOCHEMICAL BENEFITS: visi
Page 45 and 46: HONEY DEW MELON RADISH melon salad
Page 47 and 48: INGREDIENTS: 2 med. sweet potatoes,
Page 49 and 50: POMEGRANATE PUMPKIN pomegranate & m
Page 51: HERBS purple basil lemonade INGREDI
Page 54 and 55: what’s cooking in WINTER fresh fo
Page 56 and 57:
GRAPEFRUIT grapefruit &avocado sala
Page 58 and 59:
INGREDIENTS: 4 turnips 1 sm. butter
Page 60 and 61:
CABBAGE vegetable stir fry with cab
Page 62 and 63:
SWISS CHARD BROCCOLI swiss chard sa
Page 64 and 65:
CRANBERRY san antonio food bank cra
Page 66 and 67:
index APPLE apple salsa............
Page 68:
www.safoodbank.org This material is
show all

What's cooking this season

Create successful ePaper yourself

Delete template?

Save as template?