This is the time of year that I really crave corn on the cob. I purchased some delicious bi-colored corn from Higson’s Farm at the farmers market on Friday and it was the best of the season! Sweet, succulent, delicious!

Many people stay away from corn because of its carbohydrate content, but if eaten in moderation, corn is a delicious and nutritious veggie and shouldn’t be avoided.  Corn is great steamed, boiled or grilled. 

Corn is a good source of fiber, some B vitamins and folate, a vitamin known for promoting heart health.  Corn contains numerous phytochemicals that help fight against heart disease and cancer.  Corn is considered a starchy vegetable.  A standard serving is ½ cup or one medium ear, which contains about 80 calories. 

Traditionally, people smother corn in butter, which is high in saturated fat, so try to use only a small amount of butter or soft spread with no trans fats or spray butter substitute or even olive oil.  In trying to decrease salt intake, limit salt and try other herbs such as Mrs. Dash salt-free seasonings or even just pepper or garlic and basil.   

One of my favorite ways to eat corn is to steam, cut off the cob and toss with olive oil, vinegar, onion, and fresh basil and salt and pepper to taste.  This is a lively summer salad full of vitality and freshness. 

What is your favorite way to eat corn?

Excited is a good word to describe how I feel every time I go to the Farmers Market. I get SO excited browsing the stands filled with fresh produce and colorful flowers.  Today was no exception.  Despite that fact that the darkening sky and chilly winds warned of an approaching storm, I was on top of the world scoping out all the fresh options.

Some of my purchases today include organic shitake mushrooms, zucchini, cucumbers, blueberries and garlic scape, a topic for another time.  But what I am most excited about is the everbearing ‘Seascape’ strawberry plant I purchased in a hanging basket, which is now part of my patio garden. 

Until today, I didn’t know about everbearing strawberry plants.  I only knew about the strawberries that are harvested in June.  And this year, our area had a particularly short season due to wet cold weather.  But, even at best, the June-bearing strawberry season lasts only a few weeks.

But now I am looking forward to eating fresh sweet strawberries all summer long! Everbearing strawberries yield fruit from June to Fall.  And the ‘Seascape’ variety is considered to be the closest thing to a perfect everbearing strawberry.

Nutritionally, strawberries are high in vitamin C, folate, potassium and fiber. According to David Grotto, RD, LDN, in his book, 101 Foods that Could Save Your Life, eight strawberries contain more vitamin C than an orange! They contain cancer-and heart disease-fighting phytonutrients, including flavonoids and quercetin. And they are second only to plums as the richest fruit in phenolics and antioxidants. 

Nutritious and delicious – no wonder I am SO excited about my new ‘Seascape’ strawberry plant and I’m looking forward to enjoying these sweet juicy strawberries for the rest of the summer!  Have you grown these strawberries?  If so, I would love to hear about your experiences.

The mountains in springtime really do “fill up my senses,” as John Denver sang.  The Maryland mountains have turned spring green, trees are flowering and flowers are blooming – all announcing the birth of another sensational season!

And my backyard garden has come to life, too.  Perennial chives are young and tender and I’m enjoying the thrill of eating fresh, tender spring onions. My first picks of the season are in the photo above. 

These are the first veggies I plant each spring and I replant them every couple of weeks through the spring and then again in late summer for a fall harvest.  They are tender and mild and add so much to meals, whether eaten alone or in salads or stir-fries. 

Onions belong to the allium family, along with leeks, garlic and shallots.  While all onions are low in calories, green onions contain vitamins A and C, folic acid, potassium and fiber.  Onions contain important phytochemicals, including organosulfur compounds that may fight against cancer, lower blood cholesterol and blood pressure.  They also contain quercetin, a flavonoid that helps fight cancer and heart disease. 

Another delectable spring delight is asparagus, a member of the lily family. It has been referred to as the aristocrat of vegetables.

Asparagus, low in calories and fat, is a good source of folic acid, vitamin C, potassium, and fiber.  Keep fresh asparagus cold to preserve its tenderness, sweetness and vitamin C content. 

To cook, wash stalks in cool water.  Cut or break off tougher ends.  Steam for 5 – 8 minutes upright in a steamer made specifically for asparagus, or use a conventional basket-shaped steamer. 

Asparagus can also be roasted.  To do so, lightly drizzle spears with a small amount of olive oil and coat each spear evenly.  Roast uncovered for 10-20 minutes at 400 degrees F.  In the picture above, I’ve dressed my steamed asparagus with my homemade sesame seed dressing.  What’s your favorite way to eat asparagus?

Yesterday was St. Patrick’s Day, which signals the time to plant onions and peas in mountain Maryland. And today was perfect for it! A beautiful, sunny, 70 degree F. morning was just right for turning the dirt in my raised beds. 

The worms were squirming and the dirt was wet from recent rains. There’s something special about digging in the dirt for the first time in late winter/early spring. There’s so much hope in that dirt. It is like a clean palette full of possibilities. Today it was onions. Tomorrow it will be peas. Later, tomatoes, zucchini, peppers, cauliflower, cabbage …  And growing a rainbow of colors means eating a rainbow of nutrients. 

One extra special treat today was discovering onions already growing from last summer. These surprise delights will be ready for eating ahead of the others. Their green stems stood in stark contrast to the dead leaves around them.

Yes, today was a perfect day for onion planting in mountain Maryland. Will you be planting a garden this year? I hope so…

When I first began working as a nutritionist, I worked with a WIC clinic in rural Maryland. WIC stands for Women, Infants, and Children and it is a supplemental food program for pregnant or breastfeeding women, infants and children under 5 years old. We taught various group nutrition education classes for parents and children. As a young, single, energetic, new public health nutritionist, I tried my best to convey my love of foods and nutrition to those families.

One month we did a cooking demonstration making a variation of traditional Irish colcannon, mixing mashed potatoes with spinach and onions sautéed in a small amount of olive oil. The mothers were so skeptical that their youngsters would even try, let alone like, our unfamiliar colcannon concoction. To their surprise, the kids loved it! And I witnessed, first-hand, the positive power of a real food experience.

This left an indelible mark on me and later, as a young mother of two, I knew my children would benefit from trying many different foods. We gardened, we grocery shopped, we cooked, and we ate in many ethnic restaurants and now, my two grown children are happy, healthy, adventurous eaters.

Cooking demonstrations and food tastings remain powerful tools to encourage people to try new foods and broaden their eating experiences and thus, their nutrient intake. I’m still amazed at the response of participants. Inspiring others to be adventurous eaters is fun, rewarding and ultimately life changing.

Do you have an aha! food moment?

Do you live the sweet life? That’s the question the folks from the Texas Rio Star Grapefruit Giveaway Contest are asking.  And they are giving you the opportunity to win a box of their sweet, juicy, delicious and nutritious Texas Rio Star Grapefruit.

At this time of year, I cannot seem to get enough!  Juicy, refreshing, naturally sweet and tart, these delicious, nutritious red grapefruit are true stars at any meal.  They hold their own well at breakfast, dress up a lunch salad, and mix beautifully with starfruit and pomegranate, as in the photo,  for a festive dessert.

Studies have shown that grapefruit helps improve heart health, decreases risk for certain types of cancer, aids in weight loss efforts, decreases insulin resistance and improves gum health.  Grapefruit is an excellent source of vitamin C and potassium.  Red grapefruit contains more caretenoids, powerful disease-fighting antioxidants, and vitamin A than white varieties. 

According to registered dietitian, David Grotto, in his book, 101 Foods that Could Save Your Life, one-half of a grapefruit contains more than 150 phytonutrients, mostly flavonoids, believed to help the body fight against aging, allergies, infection, cancer, ulcers and heart disease. 

So dig in. With all this good stuff, why wait?  The peak season is here.  The contest has just begun and will be available until February 28^th.  To enter to win a box of Texas Rio Star Grapefruit, watch this short video (arrow back to return to blog): 

Texas Rio Star Grapefuit 

then take the quiz at this link (arrow back to return to blog):

Texas Rio Star Grapefuit Quiz

One reader from this blog who correctly answers the most quiz questions will receive a free box of delicious Texas Rio Star Grapefruit.  You must submit your email address to be eligible to win and your email will be kept confidential and will not be shared or added to any lists.  In the event of a tie, the winner will be randomly chosen electronically. 

So don’t miss this great opportunity to learn more about Texas Rio Star Grapefruit and win a box to help you live the sweet life. 

Do you have any delicious experiences with Texas grapefruit?  Please click on the comment section below and share…

When it is a chestnut. 

‘Tis the season for chestnuts roasting on an open fire. 

Here are some chestnut facts and tips from the University of Missouri’s Center for Agroforestry:

• Nutritionally, chestnuts are more similar to whole grains than nuts. 
• Chestnuts are low in fat and calories compared with other nuts. One ounce of chestnuts (about 3) contains only about 70 calories and less than 0.5 gram fat. 
• They are gluten-free and have a low glycemic index.
• Chestnuts need to be refrigerated.  They will dry out if left out in a bowl with other nuts.
• To prepare chestnuts for roasting and eating whole, hold the chestnut firmly, flat side down.  Using a knife, score the shell of the round side by cutting a 1/8^th deep slit or an “x”across the center.  If you don’t score the chestnuts before cooking, they will explode! 
• If roasting over an open fire, a chestnut roasting pan is best.  Stir frequently while cooking for 20-30 minutes.  After roasting, peel the outer shell and inner skin away from the meat.
• To roast in the oven, preheat oven to 250 degrees F. and place the scored nuts in a single layer on a roasting/baking pan.  Roast for 20-30 minutes. 
• Roasted chestnuts have a sweet and delicate flavor and are great enjoyed by themselves or they can be used instead of croutons on salads.  Roasted chestnuts can be added to pasta or vegetable or grain dishes. 

I hope you will enjoy some sweet, scrumptious chestnuts on these cold, wintry nights. Do you have a favorite recipe with chestnuts?